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Working out in Moderation?

Over the last week, we have slowly been covering some pretty controversial material right?

I mean, think about what we have actually been saying. Exercise that is too long, too hard and too frequent can be a major hidden source of stress to the body. Try telling that to your local personal trainer and see if they don’t throw a dumbbell at your head.

The entire health and fitness industry has the exact opposite message. Do more. Exercise longer. Push harder. The downside to this approach is rarely talked about.

In other words, do the least amount of exercise possible to get the result. This is going to be different for each person.

If Your Stuck

Most of you who replied did so because you are NOT getting results despite doing “all the right things.” You are the ones who are going to have to make some changes.

And if you are anything like I was, you may want to deny this fact. You are going to have to buck your natural human trend towards skepticism and procrastination.

If you have been resonating with what I have been talking about, then it is time to make the leap and do something different than you have already been trying.

Here Is What To Do

The 3:2:1 Method

Another way to think about this, and the way we discuss in our upcoming book, is the 3:2:1 method.

The 3 stands for three or more R&R workouts per week. The 2 stands for two intense workouts per week (preferably weight training). The 1 stands for one hour of slow relaxing walking on all or most days.

When this method is followed you easily achieve the 2:1 and 4:1 methods, depending on how much walking and R&R activities you do. But at the minimum prescribed dose, 3:2:1 gets you there.


So now you are likely wondering what counts as an R&R workout? I am going to list some of the absolute best. These activities have unique effects on lowering stress hormones and raising rest and relaxation chemicals and or body repair hormones.

They include:

  • Massage (including stretching and self-massage like foam rolling)
  • Hot baths (especially when you add magnesium in the form of Epsom salts)
  • Contrast hydrotherapy (alternating hot and cold water)
  • Sauna therapy
  • Laughter
  • Yoga (only the relaxing and restorative kind)
  • Tai Chi
  • Time with pets (as long as they are not stressing you out)
  • Cuddling & all forms of physical affection
  • Relaxing music & sounds (classical, spa music & nature sounds)
  • Spa treatments (manicures, pedicures, etc)
  • Slow walking (especially in nature settings)
  • Sitting in nature
  • Meditation
  • Reading and creative pursuits (painting, drawing, writing, etc)
  • Herbal tea time
  • Naps (amazing for restoration)
  • Progressive muscle relaxation (tensing and relaxing each muscle in sequence)

The Stress Diet & Detox

Now like anything, if you are not used to this, it is going to take some shifting. It also needs to be managed carefully with your diet.

The 3:2:1 method is an eat less, exercise less approach. It is extremely beneficial and is the closest thing to a real stress detox that exists.

But there are many aspects to it. The food approach must be managed especially if you have a thyroid, adrenal or other hormone issues.

Contact us today

Talk Soon!

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