Being physically active can really become a headache if you do not know where to start or you hear so many things. Cardio and weights, then there is yoga and pilates...it makes your head spin as what to do and what will really benefit you.

In this episode we explore the reasons for including resistance training into your routine and share some great pointers as how you can do this without spending extra time in a gym.

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The million dollar question? Do you wash your fruit and veggies before using them?

Honestly, not the most fun thing to do for most of us, but quite important if you are not buying pre-washed veggies and fruit already.

There are a few reasons it’s important to rinse every fruit and veg you consume with water to ensure they are clean. First, there’s often dirt on them before they’re washed, and more pressing, many fruits and vegetables are sprayed with pesticides or might be have bacterial contamination.

In this week's episode there is a few confessions, but also some tips to wash your food, cleaning your fridge and keeping your veggies and fruit last longer.

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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.

DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.

Having a cheat meal or cheat day once a week can really help in sticking to a diet. However there are some things to keep in mind when incorporating these into your routine, because the purpose of this is to help with cravings and also to 'trick' your body into thinking that food is plentiful so it can use fat stores for energy on the days when you eat less.

In this episode we discuss the pros and cons and also what the best time is to have a cheat meal.

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DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.

Getting fit and staying fit can be challenging sometimes. The key is to find something that you love and is a whole lot of fun.

Today we will be talking to Veronica Deac, fitness professional and owner of the Turku Kangoo Jumps Fitness studio in Finland.

Veronica is Romanian, 45 years old, living in Finland for the last 11 years, a single mother of 2 kids, an entrepreneur, with an economic degree. She is a certified fitness trainer for Kangoo Jumps fitness program (rebounding shoes) and Freestyler functional training with a board. She is the exclusive distributor for Finland for these fitness products.

She has classes both in her studio from Turku, Finland (Apilakatu 2) and online in a facebook group: Veronica Deac Kangoo Jumps FB group where the videos are saved after each class, so you can train whenever you wish. The workouts are easy to follow and the steps are explained many times. If you want to check these out, please follow her facebook page: Kangoo Jumps Finland FB  or her IG

By using Kangoo jumps shoes, your health can benefit in 33 ways, among other things, your joints are protected because there is an Impact Protection System patented in the shoes, which absorbs almost 80% of the impact with the ground, it improves balance, posture, coordination, bone density, core stability, the blood circulation, the VO2 max intake (which means a better cardiorespiratory system), it reduces stress and depression, by releasing happy hormones, because it is a lot of fun, it makes the lymphatic system to work better , weight loss, fat burning by increasing the amount of calories burnt in shorter time, you can build both muscle strength and resistance because the shoes are 4 kg together and you have this load all the time in your legs while exercising.

Veronica's mission in life is to show that exercising is not just hard work, but also it can be exciting, with lots of fun, laughter, people who are as friends around you and with many challenges that are similar to adventures.

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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.

DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.

Fitness devices have become and essential fashion accessory and even though these can be very beneficial in tracking your activity and your exercise routines it may also delude you in over eating when using it to track your calories as well. In this episode we talk about how to use these to get the best benefit from your device.

Copyright 2020-2021 Marna Fox and Chrisna Ravyse.

DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.

A cold shower is a very uncomfortable thing. It’s totally unlike a nice hot shower that relaxes you and reminds you of how comfortable everything is.

Now take a cold shower and the experience is completely different....obviously.
In a matter of seconds, a cold shower makes you more alert, awake, and reduce your stress levels, ready to take on the world.

In this week's episode we will talk about the benefits of cold showers, when to take these showers and tips on how to start the 30 day shower challenge. Be ready to build strong willpower and resilience, but please be careful if you have any medical conditions.

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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.

DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.

Today Marna is celebrating her 45th Birthday and I am asking her to share her key learnings with us as well as how she celebrates her birthday!

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Physical fitness and physical wellness is definately one of the corner stones in living your best life, but there are many other areas in your life that you need to pay attention to in order to have the best quality of life you can have. Just focusing on one area of your life can easily neglect others, but it doesn't have to be the case. By making sure you have goals for each area of your life you can also make sure that you improve each one of these. In this episode we look into a few of these success habits that can really improve your quality of life and set you up for success in all areas of your life.

Copyright 2020-2021 Marna Fox and Chrisna Ravyse.

DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.

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Stress and anxiety levels are high as people across the world are trying to cope with so many things happening;, death, isolation, and job loss during the COVID-19 pandemic.

This is not something that will just go away, but there is steps we can take to reduce any stress or anxiety we might experience.

Researchers found that expressive writing led to reduced blood pressure, improved immune system functioning, improved mood, reduced symptoms of depression, improved memory, and more. Journaling allows for an outlet for self-expression and leads to the healing of unproductive emotions and feelings.

In this episode we talk more about journaling and how to make it a habit in your daily routine.

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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.

DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.

Deborah Chalk is a Certified Wayfinder Life Coach and endorsed Mind Body Magic coach. She helps people to feel calmer, more confident and more creative so that they can find and follow their life purpose. Her writing has appeared in 'The Huffington Post,' 'Mind Body Green,' 'Chopra,' 'Tiny Buddha,' and 'TUT Notes From the Universe.'

Her work also is aligned with using the Law of Attraction and manifestation.

She teaches us today how we can have more calm, confidence and creativity in our life.

You can find her at www.deborahchalk.com where you can sign up for her newsletter and receive The Calm Kit free.

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Copyright 2020-2021 Marna Fox and Chrisna Ravyse.

DISCLAIMER: The content in this podcast and Facebook page is not intended to constitute or substitute for professional medical advice, diagnosis or treatment. Always consult your doctor first.