Mike Alexander Dennett

Who’s fed up with their unhealthy habits, and is ready to turn their life upside down?

Living an optimal and healthy lifestyle isn’t easy. Have you tried to make healthy lifestyle changes, tried to eat better, tried to lose weight, tried to get in better shape, but just aren’t getting the results you desire, or just aren’t able to maintain, and therefore just give up?

I can help you turn things around. Through my coaching I will help you create sustainable, lifelong habits, build confidence, obtain energy and greater physical capabilities, and get the body you desire…that absolutely does not require you starve yourself or spending endless hours at the gym.

I have over 20 years of knowledge and experience with health, wellness and fitness. As your coach I will work with you one one one to set your lifestyle and fitness goals, and create individual customized plans for you. I want to educate and help you create a better and healthier lifestyle so that not only will you feel and look better in your body, you’ll be able to reach your potential in all areas of your life - it all starts with your body and your lifestyle!

Message me for a free consultation to ask any questions and discuss how I can coach you to turn things around when it comes to your health and lifestyle, to once and for all create a better, healthier, stronger you.

I am taking on two new clients—are you ready to get started?

*Beat Belly Fat*

Take home points 👇

1. Even if calories are kept the same, when you eat more protein you get better results from your training, and, all else being equal, you lose more belly(visceral) fat.

2. Aim for 1 gram of protein per 1lb bodyweight, or 2 grams per 1kg bodyweight.

3. Practice protein pacing - spread the consumption throughout the day, ensuring every meal has significant protein with it.

>The Study

50 people were recruited, all physically fit. All of them were put on a multi-dimensional exercise program, and all of them practiced protein pacing. All consumed the same amount of calories for the 12-week study.

The only difference was protein intake. Half the group consumed 2 grams per kilogram of bodyweight per day. The other half consumed 1 gram per kilogram of bodyweight.

>The Results

After 12 weeks, both groups were leaner, stronger, and had built muscle. But the group that got more protein had lost more abdominal and visceral fat, built more muscle, and could even bench and leg press more. Weirdly, they even got better results from their flexibility training.

Harvard doctors discover that consuming sugary drinks is directly linked to a 73% increase in liver cancer.

The study included over 90,000 people who either consumed less than 3 sugary drinks per month or ones who consumed one sugary drink daily. The result was a 73% increase in liver cancer for the group who drank sugary drinks regularly.

Replacing sugar-sweetened beverages with water, and non-sugar-sweetened coffee or tea could significantly lower liver cancer risk - among other improvements in health markers!

Tip: How to Fight Late Night Cravings
*If you can't avoid a TV-induced craving, you don't need to suffer by completely avoiding it but you also don't have to blow up your food intake. Here's a couple of tips:

1. Start with a lean source of protein - this could be a higher quality deli meat, any cooked protein from a previous meal or a high protein smoothie/drink, especially a recipe with nut butters.

2. If that won't be enough, move on to low calorie-density or low glycemic foods. These are any raw or steamed veggies, sources of natural fat such as avocado's, olives or natural nut butters, raw or roasted nuts, natural popcorn(buy the kernels and air pop them).

3. After first choosing these options, if you're still hungry, then go ahead and indulge...chances are you won't crush 10000 calories of ice cream or cookies or brownies in a sitting!

*bonus - the protein and natural fats or veggies you ate before your craving will fill you up on healthy nutrients to help your body repair and recover during sleep!

Incredible benefits of nature focused trips!

Being one with nature brings several benefits to a person’s healthy state of mind, body, and spirit. More often than not, a nature trip is simply what it takes to rejuvenate from the tiring and busy city life. Apart from this, a nature trip may just be the adventure that you need to spark a new wellness minded lifestyle!

1. A way to literally reboot and destress

More often than not, people embark on a nature trip just to get away from their busy lives, or even to get out of their daily routine grind. This is especially true if they are already starting to feel burnt out and stressed because of several factors like career challenges, relationship issues, and even endless financial obligations. It is in these instances where a nature trip to reboot and recharge is already necessary.

Spending some time with nature can reset your logical way of thinking and calm your mind. You don’t really have to be an adrenaline ju**ie or an adventurer to climb the highest peaks. You can simply stay in a place that is surrounded in nature to allow you to breathe.

Oftentimes, the rejuvenated feeling you get after a nature trip doesn’t leave you even if you go back to the city and get on with your usual routine. Your increased energy because of your nature trip will most likely persevere for a couple of weeks, or even months after you get back. It can be deemed that a nature trip is essential, especially for those who are on the verge of burning out, in order to recharge and rejuvenate.

2. A way to connect with the universe

If you are wondering how being in awe is actually good for you, just take a look again in a sea of clouds you see on a mountain peak, or a magnificent sunset on the beach. It may be unfathomable but being in awe because of the majestic scene that unfolds right before your eyes somehow gives you hope that there is something out there bigger than you, more powerful than you, capable of creating the beautiful view that you are able to bask into. There is even a study that shows that being in awe is linked to an improved patience and an increase intent on being able to help and give back. The same study links being in awe to a greater life satisfaction. Apart from this, the magnificent and breathtaking views nature has to offer is good for your sense of wonder!

3. A way to inspire a new, healthy lifestyle

People often seek for an inspiration in order to start healthy living. A healthier way of life proves to be difficult, especially if you are used to convenient means such as instant meals or TV binges. This is also true if you are one busy person who doesn’t really have the time to practice a rigorous exercise routine consistently. It is in these cases where a nature trip may just to the trick for you to turn around.
You can jumpstart a fitness regimen when you embark on a nature trip. This is because there is great possibility for you to find inspiration for a holistic living through nature. A nature trip that will require you to walk, hike, run, swim, or any activity that will keep you active is a great way to get you started. In fact, they are the activities that us humans evolved performing and were built to perform!

10 'harmless' nighttime activities ruining your sleep - part 4

6. Not having a wind-down routine

Getting good sleep requires a prelude, which means you need to create a wind-down and bedtime routine. Wind-down routines are important in the process of preparing the mind and body for relaxation and optimal sleep.
Finding a relaxing routine will help the brain produce melatonin, eventually resulting in sleep. One might want to look into establishing the routine of going to bed around the same time every night. This can help establish the circadian rhythm ― the body’s sleep-wake cycle. Other soothing activities could include taking a warm bath, skincare, reading a book, yin yoga, meditations or Journaling.

7. Eating carbohydrate rich foods

It’s best to avoid foods that quickly spike your blood sugar levels before bed.
When your blood sugar is rapidly increased, it causes a blood sugar crash once it’s deleted from your system. A blood sugar crash often leads to hypoglycemia and this can wake you up in the middle of the night. If you need a snack before bed, reach for foods with a low glycemic index, like oats, or ideally anything rich in protein and healthy fats, which will keep your blood sugar stable throughout the night.

8. Keeping the temperature too warm

It may be tempting to crank up the heat or keep your AC off, but warm temperatures can be detrimental to your sleep quality. The brain and body need to undergo a slight temperature drop in order to initiate and maintain sleep.
When we are too warm, our body has to work harder to cool us down and keep us cool, and this is very disruptive to sleep. Try to maintain your bedroom temperature between 66 to 70 degrees Fahrenheit. In the summer months, use fans, crack windows, or use cooling technologies like a cooling pad to reduce the chance of overheating.

10 'harmless' sleep habits ruining your sleep - part 3

4. Doomscrolling 🖥💻📱

The act of doomscrolling refers to constantly scrolling through bad news on social media. But before doomscrolling, people were watching hours and hours of TV news. Both doomscrolling and “doomwatching” are harmful to your mental health, but they can also affect your sleep.
According to sleep experts, watching news updates two hours before bedtime is a big sleep stealer.

Today’s terrifying news cycle is a good example of a habit that can make falling asleep a lot harder. If we go directly from the intense emotional stimulation of a breaking news story and all the worries it triggers in our already overactive minds, to lying down in bed and trying to sleep, we are likely to lie awake instead.

5. Intense Evening Workouts 🏋‍♂️🤸‍♂️😵

It’s generally recommended to avoid vigorous exercise at least 90 minutes before bedtime. While many people choose to have a late night workout routine as a way to “tire themselves out”, these workouts can make for a night of restless sleep, according to sleep science coaches.

Avoid workouts that make you break a sweat an hour before bedtime. This could be cardio, heavy lifting or high-intensity interval training. Instead opt for workouts like pilates, yoga or an evening walk if you feel the need to expend some extra energy. Workouts focused on easing muscle tension can help you avoid aches and pains that may keep you awake in discomfort.

😴😴😴

10 'harmless' sleep habits ruining your sleep - part 2

3. Interacting with technology

Despite knowing we shouldn’t, it’s just so hard to resist reaching for a phone, iPad or laptop while in bed. However, we should really focus on making this a "no no" habit.
Screens are both bright with blue light and interactive, which is wake-promoting.
Reading is so much more conducive to good sleep than interacting with a smartphone until the last waking moment. Besides helping you get to sleep earlier, avoiding interactive or exciting stimuli before bed also works to deepen sleep throughout the night, as your brain starts to slow down before sleep.

This also includes watching TV in bed. When we watch TV in bed, we train ourselves that the bed is a place for watching TV - rather than a place reserved exclusively for sleep or s*x. In addition, watching TV at night can lead to binge-watching, especially when watching Netflix shows that tend to autoplay a fresh episode as soon as one ends, delaying bedtime and leading to less time for sleep.

Finally, if you can't avoid screen time completely, investing in a good pair of blue light glasses would go a long way in helping you get some healthy shut eye.