Senior & Junior Executives Leadership
EmzyWah, | Purified | Heide | chuuukook | Star-Catcher
The Junior/Senior Executive Leadership have put together a newsletter on being healthy! Keep reading to find out on why being healthy is important, and tips and tricks to staying healthy!
Simple recipes you can make that are healthy!
Written by Purified, EmzyWah,'s Rep
Tips and Tricks for staying healthy!
Written by chuuukook, Co-Foundation Advisor
You hear lots of advice from many sources about what it takes to live well and keep your body in good working order. Sorting out what that means for you could seem like an overwhelming task. Let's break it down into a few simple, easy-to-remember top tips for staying healthy.
1. Eat a healthy diet.
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables, and eating them in season.
2. Less sugar, more water.
It's a good idea to avoid added sugar in whatever you eat, yet soda, sports drinks, and energy drinks may be a bigger source than you realize. Sugary drinks have also been tied to heart attacks, gout, and obesity. Stay hydrated with water or, if you miss the fizz and taste, naturally flavored seltzer. Drink at least six to eight glasses of water daily to keep your brain and body working well.
3. Move more, sit less.
That's the physical activity guidelines in a nutshell. While at least 150 minutes a week of moderate exercise is ideal, experts say that any movement is better than nothing. Physical activity has been shown to increase energy, improve concentration, reduce stress, and help you maintain healthy body weight.
4. Get enough rest.
Sleep is often low on the list in our nonstop society, but it's a must for good health. It is important to sleep a minimum of seven to nine hours every night to keep your immune system functioning well and for optimal physical and mental performance.
5. Tame your stress.
Everyone has stress; it's how you react to it that matters. When you often explode in anger, get stomachaches because you're nervous, or have trouble sleeping because you're anxious, it's time to make a change. Find a way to blow off steam, whether that's through exercise, meditation, or laughing with good friends.
6. Wash your hands.
It's one of the easiest and most effective ways to avoid catching whatever contagious bugs are going around. The key is to be thorough: After you lather up with soap, scrub your palms, the backs of your hands, between your fingers, and under your nails for at least 20 seconds. That's about how long it should take you to sing "Happy Birthday" twice.
7. Take baby steps.
It's tempting to overhaul your entire lifestyle at once. But tackling too many health goals at once often backfires because change can be hard. To better your odds of getting -- and staying -- healthier, make a series of small changes and work your way up to a bigger end game. For instance, if you'd like to eat a more nutritious diet, focus on breakfast. Once you get used to that, think about how to improve your lunch menu.
Simple workouts to do at home!
Written by Heide, EmzyWah,'s Rep
The best at-home workouts don’t necessarily require a ton of equipment—or any equipment—other than your own bodyweight. That’s good news for many people who may not have dumbbells, kettlebells, resistance bands, or other equipment at home. Whatever your intended goal of the workout, the list below of the best at-home workouts that require only your body weight has you covered. Try a bunch of these workouts to figure out your favourites!
1. A Lower-Body Workout With Cardio Burnout
This isn’t your regular old leg workout—there are a few exercises in here that we bet you haven’t tried yet, like the runner’s-lunge-to-balance (great for speed and agility) and the corkscrew (a dynamic plank variation that’ll seriously test your core strength). This workout will test your endurance all the way through. And then just when you think you’re done, there’s a cardio burnout at the end that’ll give you one last challenge. You can make it easier or harder by tweaking the amount of rest you take between exercises in the circuit.
2. A 20-Minute HIIT Workout That’s Kinder on Your Joints
Lots of at-home HIIT workouts are chock-full of plyometric moves, which is great for some people, but not the best choice for those who may have some problems with their joints. This HIIT workout, which was created by Equinox group fitness instructor Colleen Conlon, is kinder on the joints than most HIIT workouts, since it includes lower-impact moves like side kick throughs and crab toe touches. There still are some moves that are a little higher impact, like skater hops, so if you’re not sure if this workout would be safe for you, talk to your doctor or physical therapist first.
3. A Full-Body Cardio Challenge
Want an at-home cardio workout that works your whole body? Then you’ll have to give this routine, created by Eisinger, a try. The circuit will cycle through five moves, which work everything from your legs (squat pulse), core (tuck-up), and shoulders (frogger). Once you complete the circuit for your chosen number of rounds, you’ll finish with an AMRAP (as many reps as possible) finisher.
4. A Plank-Based Workout to Light Up Your Core
Yes, you can work your arms with just your bodyweight. And a great way to do that is through variations of the plank, where your shoulders and triceps really put in the work. Created by certified trainer Lita Lewis, this workout will start with skaters to get your blood pumping, and then take you to the floor for the next three plank-based moves: push-up, shoulder tap, and plank forearm reach. The second circuit is heavy on the plank variations too, with the plank jack and forearm plank. You’ll be tasked with holding the plank for a good chunk of time with these moves (since they’re back-to-back-to-back), so if it’s too hard to maintain good form, drop to your knees to make it a bit easier.
5. An Abs Workout That’s Done in 8 Minutes
The good thing about abs workouts is that they’re pretty easy to do at home without any equipment. The not-so-good part? Abs workouts can be super hard, which is why we’re all for one that’s over in eight minutes. With this at-home workout, which was created by Amy Marturana Winderl, C.P.T., you’ll spend 30 seconds on five separate exercises, including dead bug, forearm plank rock, and plank up-down, taking no rest between the moves until the circuit is complete. After three rounds, your abs will definitely be burning.
The Junior and Senior Executive team hope you learnt all about being healthy from this newsletter! For any questions feel free to contact any of us.
Senior & Junior Executives Leadership
EmzyWah, | Purified | AnnePark | chuuukook | Star-Catcher
The Junior/Senior Executive Leadership have put together a newsletter on sleep! Keep reading to find out on why sleep is important, and what to do to help sleep!
Why is Sleep Important
Written by Star-Catcher, Vice President
Sleep is important as your body is working to support healthy brain function and keep you physically healthy as you’re sleeping. Here are a few reasons why sleep is essential to keeping you strong mentally, physically, and emotionally.
Healthy Brain Function & Emotional Well Being
Sleep helps your brain work properly, and as you’re sleeping, your brain is constantly forming new pathways to help you learn and remember information.
A good night’s sleep can even help you learn new skills, such as playing the piano, driving a car, or even something simple as learning math. Sleep improves your ability to pay attention, make decisions, and helps you be more creative.
Sleep also plays an important role in keeping you physically healthy. It’s primarily involved in healing and repairing your heart and its blood vessels.
As you sleep, you maintain a healthy balance of hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your ghrelin levels go down and your leptin levels go up, making you feel hungrier than when you’re well-rested.
Sleep also affects how your body reacts to insulin, which is the hormone that controls your blood sugar/glucose levels. The less sleep you have, the higher your blood sugar level, which puts you at risk for diabetes.
Not only this, but your immune system relies on sleep to stay healthy. If you don’t get enough sleep for long periods of time, you may have trouble fighting even common infections.
Daytime Performance and Safety
Getting enough quality sleep will help you function throughout the day. The less sleep you have, the higher chance that you won’t be as productive, and the longer it’ll take for you to finish tasks at work or school. You may even have a slower reaction time, and make more mistakes.
Even if you lose one or two hours of sleep a night, your ability to function will be similar to that of not sleeping at all for a day or two.
Not only this, but lack of sleep will also lead to microsleep: brief moments of sleep that occur when you’re normally awake.
Weight Gain Prevention
As stated before, if you don’t get enough sleep, your ghrelin levels will go down and your leptin levels will go up, making you feel hungrier than when you’re well-rested. By getting a full seven to nine hours of sleep, not only will you feel less hungry (and therefore eat less), but you will be less stressed and will have the energy to fight off junk food cravings.
While this won’t stop you from gaining weight, having a good night’s sleep will certainly be a step to prevent you from gaining more weight.
It’s simple. If you sleep well, you wake up well-rested. Being rested increases your energy levels, and when you have high energy, life’s challenges won’t annoy you as much. When you’re not annoyed, you aren’t angry. If you’re not angry, you’re happy.
The more you sleep, the better mood you’ll be in, and that will not only impact your day, but everyone else’s as well.
Lack of Sleep is Dangerous
You may not realize it but if you aren’t well-rested, your reaction time slows down considerably, and you could easily get into a car accident or worse. So just try to sleep the most you can, to prevent your life (or someone else’s) to be taken away.
Increases Exercise Performance
If you’re well-rested, your hand-eye coordination, reaction time, and muscle recovery will be greatly improved. If you don’t get enough sleep, your body will end up being negatively impacted, and you’ll lose a considerable amount of strength and power.
That’s why athletes always try to get enough sleep so they can perform well in their respected sport.
Lastly, if you don’t get enough sleep, you may lose important memories that you make throughout the day. Even while you’re sleeping, your brain is hard at work processing memories from the day.
In the end, if you get enough sleep, you’ll have a massive improvement on your mental health, physical health, and emotional health. Sleep is necessary as without it, our health will just continue to deteriorate and it will eventually impact other people that we care about as well. My advice is: create a nighttime routine and try to stick to it the best you can, and that includes getting at least seven to eight hours of sleep.
What to do to help you sleep?
Written by chuuukook, Co-Foundation Advisor
Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions.
According to the research I found, here are some of the simple ways that help you fall asleep;
1. Use the 4-7-8 breathing method.
Here are the steps:
1. First, place the tip of your tongue behind your upper front teeth.
2. Exhale completely through your mouth and make a “whoosh” sound.
3. Close your mouth, and inhale through your nose while mentally counting to 4.
4. Hold your breath, and mentally count to 7.
5. Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
6. Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
2. Avoid looking at your clock.
It’s normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest.
People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they can’t fall back asleep.
If possible, it’s best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.
3. Listen to relaxing music.
Music can significantly improve the quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia.
If relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep.
4. Get comfortable.
A comfortable mattress and bedding can have a remarkable effect on the depth and quality of sleep. Additionally, the use of a weighted blanket could reduce body stress and help improve your sleep.
The fabric of the clothes you wear to bed can affect how well you sleep. It’s crucial that you choose comfortable clothing made of fabric that helps you keep a pleasant temperature throughout the night.
5. Turn off all electronics.
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep. (especially if you playing Habbo at 3 AM :D)
This is partly because electronic devices emit blue light, which has been found to suppress melatonin. The light from a phone or laptop confuses the brain into thinking it's time to wake up instead of fall asleep.
You’ll be able to fall asleep much faster if you practice good sleep hygiene. If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.
6. Adjust your sleep position.
Good quality sleep may depend on your body position during the night.
There are three main sleeping positions:
The research has shown that this might not be the best position to sleep in, as it could lead to blocked airways, sleep apnea, and snoring.
Although individual preferences play an important role in choosing a sleep position, the side position seems to be linked to high-quality sleep.
7. Write away your worries.
If you tend to lie in bed thinking about everything you have to do tomorrow, set aside time before bedtime to make plans for the next day. The aim is to avoid doing these things when you're in bed, trying to sleep.
Sleep plays a key role in your health. Getting to sleep naturally is the best way to ensure that the mind and body get the rest they need.
We hope some of the methods above can increase the chance of falling asleep without needing to use any sleep aids.
Why you should spread awareness?
Written by Purified, EmzyWah,'s Representative
For optimal learning and memory function, a good night's sleep is required. Animal and human research, on the other hand, reveal that sleep amount and quality have a significant influence on learning and memory. Sleep appears to aid learning and memory in two ways, according to research.
Sleep is an important key aspect for the human body to function correctly and to have an easier day and lifestyle. Not getting enough sleep as stated above could stress you out more, affect your attention levels, and so much more.
Not only that, but getting enough rest and sleeping on time can make you enjoy the most of your day! Waking up earlier and getting the hours of sleep you need can help you create a more productive day getting more things done in one day instead of spreading it out throughout the week.
If you feel like you aren't able to sleep correctly or are finding it hard to go to sleep, feel free to always contact a doctor or somnologist (sleep doctor) to create the right treatments for you. Always pay attention to your sleeping patterns, even though it may not be so common sleep disorders can occur! Getting the right help can help improve your quality of life.
Hopefully the methods listed above and explanations on why sleep is important can help you get better rest! That's all from the Junior and Senior Executive Leadership!
Edited by: Purified & Vibrational