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Build My Habits

To transfer the positive effects that a healthy and conscious lifestyle has brought us to others to

05/03/2022

Sleep problems?

Many of you have been asking me to help you with sleep.

Here are some important points to consider if you want to have more energy, clearer mind, more focus, and ultimately more optimal health 😴

What are things you have to do better in order to improve your sleep?

Definitely tag someone in this one if you think they can benefit 🏷

Credits .stefan.gospodinov

02/03/2022

How many of you are doing the same exact workouts you were doing in high school/college? 🖐

How many of you are doing the same exact workouts week in and week out?

Even if you work out really really hard 5+ times a week on your Peloton, or in your group exercise class, or in your crossfit wod, you will soon hit a plateau with your results unless you really abide by the principle of progressive overload.

Progressive overload is basically a fancy way of saying “try to do more over time”.

It doesn’t mean you have to overhaul everything about your workouts. This post outlines some ways you can add in some elements of progressive overload into your workouts:

1️⃣Add weight (the most obvious one)
2️⃣Add sets/reps
3️⃣Increase range of motion
4️⃣Modify tempo
5️⃣Increase the density of your training (more work in less time)
6️⃣Refine technique

So if you’re feeling like you’re results are slowing or stopping, take a step back and see if you’re following the principle of progressive overload with your workouts!

Just to be clear, don’t confuse this with thinking you should be doing a completely random and different workout every single day/week! Following a structured program is going to be your best bet, but within that program, you’ll want to utilize progressive overload to keep making progress week to week!

If you want to see a sample of how to incorporate progressive overload into your strength training workouts, download our free ebook, Sustainable Strength, which includes a free week of workouts and information on how we utilize progressive overload principles in our programming!

Click the link in our bio to download it now!

Until next time, sweat out; happiness in! 😅🤗
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ndconditioning

26/02/2022

COLD X HOT SHOWER BENEFITS 👇

Hot and cold showers or water exposure have been used for centuries to treat several physical and mental conditions

They are both beneficial for different reasons and outcomes as they stimulate the nervous system in different ways.

The benefits listed in this picture are all scientifically reviewed, backed and proven. It's not pseudo science. There is a whole neurophysiological response taking place everything you take a simple shower.

This is another simple way to hack your nervous system

And as someone using water therapy (both hot and cold) in my own healing journey, I wanted to share it with you because I can tell you it really works. So maybe it can help you too.

Which shower is your favourite? Hot 🔥 or Cold ❄️?

Reply with an emoji in the comments below.

let's ser which team wins ❄️ or 🔥?
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20/02/2022

Do you have these habits?💬
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16/02/2022

Follow for healthy weight loss advice, nutrition hacks and the best mindset tips.
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14/02/2022

Wanting to work towards better health and happiness? Start small. One healthy habit will encourage other healthy habits. One win promotes many wins!

12/02/2022

I love chocolate. For me, the darker, the better. Not only does it have a richer, more satisfying taste, but I can eat it without feeling the guilt that comes along with so many indulgent treats. Why? Well, dark chocolate comes with a host of amazing health benefits! From controlling my appetite to supporting my brain, skin, and even mood, it's one of the healthiest treats I eat. But in order to truly get these benefits, I know I have to eat it in a certain way! Check out my article to discover more about the incredible health benefits of chocolate and how I like to eat it to get the most out of it—for both health and flavor!
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10/02/2022

Ways To Hack Your Happy Hormones ☀️🌈

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Build good and break bad habits

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08/02/2022

🔹 Golden Tips From 🔹

“There's nothing new under the sun, it's how you put it together," says Steve Maxwell.

Recognized as one of today's most creative strength and conditioning coaches, his talent for constructing fresh, well rounded, and effective mixed-modality workouts is legendary.

Steve has a long history of competitive grappling. He wrestled competitively through high school and college, and then in the US Army. He now holds a black belt in Brazilian Jiu-Jitsu. His BJJ competition record includes several Pan American and World Championship gold medals.

Steve is also known as the American Master of the Russian Kettlebell. Steve founded Maxercise Sports/Fitness, in Philadelphia PA, the first gym in the U.S. to offer scheduled kettlebell classes.

Steve's development of Joint Mobility workouts for dynamic mobility is the latest example of how he integrates multiple disciplines and techniques, producing an effective and accessible system for retaining, or regaining, range of motion.

Steve holds a Bachelor's degree in Exercise Science from West Chester State University, in PA.

Steve is highly in demand for Strength & Conditioning, Joint Mobility, and Brazilian Jiu-Jitsu seminars. He has worked with various US Government agencies, including DEA, Secret Service, and FBI as well as Brazilian Jiu-Jitsu academies throughout the country. He has also been published and featured in books and magazines including: Mens Health, Muscle Media, Hard Style, The Russian Kettlebell Challenge, and The Naked Warrior.

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Build good- and break bad habits
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06/02/2022

‘Superfoods’ is a pretty overrated phrase, but here are three foods that have evidence-backed benefits 🙏✨

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Comment with your thoughts 💭

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Build My Habits is here for the best health, nutrition and healthy weight loss advice. If you want to find out more about this topic checkout the LINK IN BIO 💙

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Build good and break bad habits

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Credits .stefan.gospodinov

04/02/2022

This quote from 's latest book Limitless is 🔥 Do you agree?

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Explore how to improve your Sleep in the researches that we brought together on www.buildmyhabits.com/sleep 🔎😴

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Build good- and break bad habits

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02/02/2022

🔹 Cold Therapy for Stress Management 🔹

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Research has shown that cold therapy can be as effective as antidepressants for treating mild symptoms of depression, seasonal affective disorder (SAD), and anxiety.

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Cold water immersion is a type of stress inoculation therapy (SIT), a psychotherapy method intended to help patients prepare themselves in advance to handle stressful events successfully.

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