Blog

closeup shot of muscular male arm picking up heavy dumbbell from rack in gym 

<p>Resistance training often conjures images of weight-laden barbells and grueling workout sessions. Yet, the essence of this exercise form is not the theatrical display of hefting heavy weights or the marathon gym sessions. The truth is, the effectiveness of resistance training doesn't hinge on the extremes—be it in the weight, duration, or supplements.</p><p>The real secret lies in consistency. Regularly engaging in resistance training, even with lighter weights or body-weight exercises, can lead to significant improvements in strength, endurance, and overall health. It's about the sustainable integration of the training into your lifestyle, ensuring it's something you can and will want to maintain.</p><p>By approaching resistance training with the mindset that little and often beats the occasional herculean effort, you set the stage for a healthier, stronger you. This philosophy champions the idea that fitness is a marathon, not a sprint, and the rewards are reaped over time with steadfast dedication. So, forget the old portrayal of resistance training; embrace a new narrative of accessible, consistent workouts that fit your life and watch as your body transforms with gratitude.</p><p>Made To Measure Health is your partner in demystifying resistance training and crafting a plan that aligns perfectly with your fitness level and goals. Whether you're a beginner or looking to refine your regimen, we offer personalized guidance to ensure your journey into resistance training is effective, enjoyable, and tailored just for you. Reach out to us, and let's start building a stronger, healthier you together.</p>

Dispelling the Myths of Resistance Training: The Power of Consistency

Child girl peaceful sleeping in her bed.Cute little girl sleep comfortable.Close up

<p>In the search for health and wellness, there's a potent ally that's often overlooked: sleep. Dubbed as the closest thing we have to a magic pill, a restful slumber is a critical component of weight management, muscle recovery, stress relief, and detoxification.</p><p><strong>The Transformative Power of Sleep</strong></p><p>While we drift off into the night, our bodies engage in a complex process of recovery and rejuvenation. Muscle repair accelerates as growth hormone levels peak. Fat loss mechanisms become more effective as a well-rested body regulates hunger hormones like ghrelin and leptin more efficiently, preventing overeating and promoting satiety.</p><p>Additionally, quality sleep acts as a natural stress reliever, lowering cortisol levels which, in excess, can lead to weight gain. It also supports the body's detoxification process, allowing the brain to clear out waste through the glymphatic system.</p><p>But it's not just about clocking in hours; the quality of sleep is equally essential. Deep, uninterrupted sleep cycles are where the magic happens, so creating a sleep-conducive environment and routine is paramount.</p><p>Prioritizing sleep may be the simplest yet most profound step you can take towards better health. It's a foundational aspect of self-care that can set the tone for your entire day and your overall well-being. So invest in your rest, because every good night's sleep can be a step towards a lighter, brighter you. Sleep well, dream big, and embark on a journey to a healthier life. That's the genuine, restorative power of sleep.</p><p>For those looking to unlock the full potential of sleep and its comprehensive benefits, Made to Measure Health offers an in-depth course dedicated to improving sleep quality. By subscribing to the Basic package, you gain access to a wealth of knowledge and practical strategies designed to enhance your sleep. This course covers everything from creating the perfect sleep environment to advanced techniques for deepening your sleep cycles. Embrace the opportunity to transform your nights with Made to Measure Health and wake up to not just a new day, but a new you.</p>

Sleep your way to weight loss

<div class="w-full text-token-text-primary" data-testid="conversation-turn-13"><div class="px-4 py-2 justify-center text-base md:gap-6 md:py-6 m-auto"><div class="flex flex-1 text-base mx-auto gap-3 md:px-5 lg:px-1 xl:px-5 md:max-w-3xl lg:max-w-[40rem] xl:max-w-[48rem] } group"><div class="relative flex w-full flex-col lg:w-[calc(100%-115px)] agent-turn"><div class="flex-col gap-1 md:gap-3"><div class="flex flex-grow flex-col max-w-full"><div class="min-h-[20px] text-message flex flex-col items-start gap-3 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto" data-message-author-role="assistant" data-message-id="3d714dd8-63ec-4426-8cc4-ecfbab258cfe"><div class="markdown prose w-full break-words dark:prose-invert light"><p>Reverse dieting is a concept that challenges traditional dieting wisdom, offering a method that may be more sustainable and effective for long-term health and fitness goals. Here's what you need to know to get started on a reverse diet.</p><p><strong>Understanding Reverse Dieting</strong>: Reverse dieting is a strategy used after a period of caloric restriction, aiming to gradually increase calorie intake to boost metabolism without accumulating unwanted body fat. It's a methodical process that requires careful monitoring of your body's response to increased food intake.</p><p><strong>The Role of Nutrition Partitioning</strong>: Learning what to eat and why is crucial for successful fat loss and muscle gain during reverse dieting. This involves understanding how your body utilizes nutrients and adjusting your diet to optimize body composition changes.</p><p><strong>Increased Calorie Intake for Fat Loss</strong>: Paradoxically, consuming more calories can lead to increased fat loss. This happens as a result of a revived metabolism which becomes more efficient at burning energy at a higher caloric intake.</p><p><strong>Incorporating Resistance Training</strong>: An effective reverse diet plan often includes resistance training. This component helps in maintaining and building muscle mass, which in turn supports a healthier metabolism and improves overall body composition.</p><p><strong style="font-family: inherit;">Benefits of Reverse Dieting</strong></p><p><strong style="font-family: inherit;">Restores Metabolic Rate</strong><span style="font-family: inherit; font-weight: inherit;">: Reverse dieting helps to gradually increase your metabolic rate after it has slowed down due to extended periods of low-calorie intake.</span></p><p><strong style="font-family: inherit;">Aids in Weight Maintenance</strong><span style="font-family: inherit; font-weight: inherit;">: By carefully increasing calorie intake, it assists in maintaining weight loss while preventing drastic weight fluctuations.</span></p><p><strong style="font-family: inherit;">Improves Relationship with Food</strong><span style="font-family: inherit; font-weight: inherit;">: It can help shift the focus from food restriction to a more balanced approach to eating.</span></p><p><strong style="font-family: inherit;">Supports Muscle Growth</strong><span style="font-family: inherit; font-weight: inherit;">: The increased calorie intake, especially when paired with resistance training, can facilitate muscle gain and improve body composition.</span></p><p><strong style="font-family: inherit;">Enhances Energy Levels</strong><span style="font-family: inherit; font-weight: inherit;">: Incrementally adding more calories can boost energy, allowing for better workouts and recovery.</span></p><p><span style="font-family: inherit; font-weight: inherit;">One can understand why traditional diets fail in sustainability and how reverse dieting can lead to successful fat loss and muscle gain through effective nutrition partitioning​​. This approach underscores that recovery from restrictive dieting is not just a physical process but also a psychological one, where a healthier relationship with food and body image is paramount.</span></p><p><span style="font-family: inherit; font-weight: inherit;">Talk to us at Made To Measure Health about how to approach reverse dieting. We will assess your unique situation and suggest a plan to get you moving forward in your fitness journey.</span></p></div></div></div></div></div></div></div></div>

Reverse Dieting: The Secret to Maintaining Weight Loss While Maintaining Muscle

woman in black leggings and white sports bra

<p><strong>1. The Essential Beauty Sleep</strong>
It's been said time and again, but eight hours of quality sleep is irreplaceable. Sleep is when your body repairs itself, consolidates memories, and rejuvenates both physically and mentally. It's not just about the quantity, though; ensuring your sleep is uninterrupted and deep is just as crucial.</p><p><strong>2. Hydration: The Elixir of Life</strong>
Water is the essence of life and your recovery's best ally. Keeping hydrated helps every system in your body function optimally, from flushing out toxins to maintaining healthy skin. So make sure you're sipping throughout the day, not just when you're parched.</p><p><strong>3. The Healing Power of Good Conversation</strong>
Never underestimate the therapeutic effect of a heart-to-heart with someone you trust. Social connections are vital for mental health, providing emotional support and reducing stress levels. In fact, strong social ties have been linked to a longer life expectancy!</p><p><strong>4. Decompression Techniques</strong>
Recovery also means giving yourself permission to unwind. Whether it's through a novel, a canvas, or even the rhythmic pattern of juggling balls, find what pulls you away from the day's stress. Decompression is personal and necessary for mental recovery.</p><p><strong>5. Nutrient-Dense Foods for Physical Replenishment</strong>
In a world filled with fad diets and calorie counting, we often forget the simple rule: eat real food. Your body craves nutrients, not just calories. Whole foods provide the vitamins, minerals, and energy needed to support recovery and overall health.</p><p><strong>6. The Role of Gentle Exercise</strong>
Finally, embrace the gentle movement. Recovery doesn't mean pushing your body to its limits. Slow, consistent, and easy exercises like walking, stretching, or yoga can enhance circulation, improve flexibility, and aid in the healing process.</p><p>Recovery is a personal journey, not a destination or a race. It requires patience, consistency, and a gentle approach. By focusing on these six fundamental aspects, you set the stage for a healthier, more balanced life. Remember, taking the time to do things right is the essence of true recovery.</p><p>Contact us at Made To Measure Health to see how we can help.</p>

The Fundamentals of Recovery: Beyond the Quick Fixes

<h3><strong>Introduction</strong></h3><p>For many, the pursuit of health can seem like a journey shrouded in complexity. However, the true essence of wellbeing lies in simplicity. Join us as we unlock the door to health, discovering that the most effective strategies are often the most fundamental.</p><p><strong>Embrace the Timeless Tradition of Walking: </strong>Walking is an age-old endeavor that remains as beneficial today as it ever was. By increasing your strides and exploring the world around you, you engage in a simple yet powerful form of exercise that strengthens your body, clears your mind, and uplifts your spirit.</p><p><strong>Sunlight: The Natural Elixir:</strong>
The sun's golden rays are not just poetic musings but nature’s own vitamin D dispenser. Soaking up the sunlight responsibly is key to maintaining healthy bones, boosting mood, and enhancing natural immunity.</p><figure id="figure-otv49ngf8lph9t9qr"><img id="otv49ngf8lph9t9qr" src="https://cdn.durable.co/shutterstock/1flsUCzM7TXF0OkiskaL6KmypPKC2fUEKcxhW62rOTcMlMfyDgLnUoJdoZrBunf7.jpeg" alt="Bright hot sun on a blue summer sky with small clouds" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/1flsUCzM7TXF0OkiskaL6KmypPKC2fUEKcxhW62rOTcMlMfyDgLnUoJdoZrBunf7.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p><strong>The Great Outdoors: Your Wellness Arena:</strong>
Fresh air and open spaces serve as the perfect backdrop for rejuvenation. The great outdoors is your sanctuary, a place where you can breathe deeply, move freely, and reconnect with the earth.</p><p><strong>Whole Foods: The Purest Form of Indulgence:</strong>
Indulge in the bounty of whole foods – fresh fruits, crisp vegetables, hearty grains, and lean proteins. This is the food your body was designed to consume; pure, unprocessed, and rich in nutrients.</p><figure id="figure-thjhvenjdjlph9tog0"><img id="thjhvenjdjlph9tog0" src="https://cdn.durable.co/shutterstock/27ckkbIu6fMvNwCtxL6l73EBTf0iYm1HGo3gYIU3LxQWdpO2jrY57NCzi62HrAGp.jpeg" alt="Health food for a healthy heart with vegetables, fruit, grains, pulses, nuts, seeds and medicinal herbs and spice. Super food concept with foods high in antioxidants, omega 3 , smart carbs &amp; vitamins." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/27ckkbIu6fMvNwCtxL6l73EBTf0iYm1HGo3gYIU3LxQWdpO2jrY57NCzi62HrAGp.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p><strong>Moderation in the Digital Age:</strong>
In a world dominated by screens, reducing your screen time can be a modern-day act of self-care. Your eyes, and indeed your mind, will thank you for the respite.</p><p><strong>Home Cooking: The Recipe for Health:</strong>
Fast food may be convenient, but it's often a shortcut to health problems. The alternative? Home-cooked meals, where you control the ingredients, the process, and the portions, ensuring that you nourish your body with love and care.</p><p><strong>Processed Foods: A Modern-Day Mirage:</strong>
In the maze of modern food aisles, processed foods often masquerade as convenient choices, but they are, in many cases, more chemical than food. Steering clear of these can help you avoid unnecessary additives and preservatives.</p><h3><strong>Conclusion</strong></h3><p>Health is not a complex code to be cracked but a series of simple, deliberate choices. It’s found in the joy of a walk, the warmth of the sun, the freshness of the air, and the taste of food in its most natural state. By keeping it simple and adhering to nature's fundamentals, you can embark on a path of lifelong health and vitality.</p><h3><strong>Call to Action</strong></h3><p>Today, take a step back to basics: go for a walk, prepare a meal from scratch, or simply sit outside and let the sun grace your skin. Remember, health isn't built in a day or through grand gestures but through consistent, simple choices. Keep it simple, keep it healthy. Contact us at Made To Measure Health to see how we can help.</p>

Unlocking the Secrets to Simple Health: A Walk in Nature's Path

three women kneeling inside building at daytime

<h3><strong>Introduction</strong></h3><p>A common scene unfolds in gyms worldwide: a woman, after countless hours of cardio, seeks the secret to the toned bodies of women who weight train. The question arises: can lifting weights truly sculpt a toned physique without adding unwanted bulk? Let’s explore this fitness query and dispel some myths.</p><h3><strong>The Cardio Conundrum</strong></h3><p>Despite the dedication to treadmills and bikes, many women find 'toning up' elusive. Cardiovascular workouts are excellent for heart health and stamina but often insufficient for muscle definition.</p><figure id="figure-caytyd3xclpek40p1"><img id="caytyd3xclpek40p1" src="https://cdn.durable.co/shutterstock/1Qdk3kIBEMoDgYmB8RU1ChXWUtJjm4smTGwzAgXZGkuuMWfvoZfdlcec84mcE6TJ.jpeg" alt="sport, fitness, lifestyle, technology and people concept - woman exercising on treadmill in gym against the background of a big city." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/1Qdk3kIBEMoDgYmB8RU1ChXWUtJjm4smTGwzAgXZGkuuMWfvoZfdlcec84mcE6TJ.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3><strong>The Strength Training Solution</strong></h3><p>Enter the world of resistance training – the powerful ally in the quest for tone. The recommendation: focus primarily on weights, complemented by a touch of cardio. Why? Because strength training builds lean muscle, which enhances metabolism and shapes the body.</p><h3><strong>Bulking Fears</strong></h3><p>The concern is almost script-like: "Won't weights make me bulky?" The answer, rooted in biology, is a resounding 'no.' Women typically have lower levels of testosterone compared to men, making significant muscle bulk a less likely outcome.</p><figure id="figure-fwys97u4glpek5g9z"><img id="fwys97u4glpek5g9z" src="https://cdn.durable.co/shutterstock/2iHaVkPQRK4p31T9wtD1VHVvZhsKRfaL4MIqHB9ZxJtPy1x0s8x4mZB87EXrO5Hw.jpeg" alt="Beautiful young woman workout in fitness gym doing weighted squats with her coach" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/2iHaVkPQRK4p31T9wtD1VHVvZhsKRfaL4MIqHB9ZxJtPy1x0s8x4mZB87EXrO5Hw.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3><strong>Protein and Weights</strong></h3><p>Protein intake is crucial; it repairs and builds the muscles stressed by weight lifting. When paired with a tailored strength-training regimen, protein helps carve out the contours of feminine beauty.</p><h3><strong>The Reality of Muscle Growth</strong></h3><p>It's a myth that a few sessions with the dumbbells will transform a woman into a muscle-bound figure. Even a majority of men, with their higher testosterone levels, don't achieve bulkiness without extremely dedicated and specific regimens.</p><figure id="figure-uuv2rny2wqlpek4yjy"><img id="uuv2rny2wqlpek4yjy" src="https://cdn.durable.co/shutterstock/2a99iHrUgbaPFhjVX3hDHeIAZzPEYd3M53VOG5CeM0hcJ8xvwoxvbnSLkyCeMxhx.jpeg" alt="young woman is workout at gym strengthens the pectoral muscles" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/2a99iHrUgbaPFhjVX3hDHeIAZzPEYd3M53VOG5CeM0hcJ8xvwoxvbnSLkyCeMxhx.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3><strong>Strength in Femininity</strong></h3><p>Building strength doesn't mean forsaking femininity. In fact, weights can accentuate it by creating strong, defined lines and curves. It's about empowerment and health, not just aesthetics.</p><h3><strong>Conclusion</strong></h3><p>So, ladies, it’s time to reframe the narrative around women and weights. Embrace the barbells and the squat racks. Let go of the bulkiness myth and revel in the strength and definition that resistance training offers. With the right approach to diet and exercise, the gym is your canvas, and you're the sculptor of your own masterpiece.</p><h3><strong>Call to Action</strong></h3><p>If you’re ready to transform your fitness routine and your physique, start integrating more weight training into your workouts. Consult with us at Made to Measure Health to create a plan that aligns with your goals. Remember, your workout should be a reflection of your aspirations, not your fears. Perform your squats in tranquility, knowing that you're building a stronger, more toned, and empowered you.</p>

Blog

Dispelling the Myths of Resistance Training: The Power of...

Sleep your way to weight loss

Reverse Dieting: The Secret to Maintaining Weight Loss Wh...

The Fundamentals of Recovery: Beyond the Quick Fixes

Unlocking the Secrets to Simple Health: A Walk in Nature'...

Weights & Womanhood: Sculpting Feminine Strength Without ...