IronBodyByArtemis

Enter your email address to follow Iron Body By Artemis and receive notifications of new posts by email.

Train with me ONLINE via Exercise.com!
The Group From I Am Not Afraid To Lift #NewMexico
The Group From I Am Not Afraid To #LiftBoston
The Group From I Am Not Afraid To #LiftNYC
ReebokONE Ambassador
Blog Library
Posts By Category
Archives
Copyright 2012-2018

© Artemis Scantalides and Iron Body By Artemis 2012-2018. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Artemis Scantalides and Iron Body By Artemis with appropriate and specific direction to the original content.

Follow @IronBodyByArtemis on Instagram
10 TIPS TO IMPROVE SLEEP💤 . Did you know that sleep deprivation not only affects hormone balance but also genes? Your circadian rhythm regulates 15% of your genome which means that poor sleep habits & sleep deprivation can adversely affect your circadian rhythm gene & your longevity genes to the extreme of increasing your biological age. 97% of the population requires 7-8.5hrs of sleep for optimal hormone balance, positive gene expression & to function properly from memory, focus & attention, to mood & eating habits. PLUS, when you get 5hrs or less of sleep per night, you end up with an imbalance of 2 important satiety hormones - gherlin (tells you to eat) increases⬆️ & leptin (tells you to stop) decreases⬇️. This is why when you are sleep deprived you tend to eat more & have cravings. Here are 10 tips to help you get your ZZZ’s & regulate your circadian rhythm: . 1️⃣Go for a 20-30min walk in the daylight, preferably before noon. 2️⃣Keep coffee to 1 cup per day before noon or eliminate completely. 3️⃣Wear blue light blocking glasses after sundown or by no later than 8pm. 4️⃣No cell phones, tablets, computers after 8pm. 5️⃣If you watch TV before bed wear blue light blocking glasses OR INSTEAD skip the TV & read A BOOK (not a tablet or kindle). . 6️⃣Take a sleep supplement - I share specific sleep supplements I recommend & why in my Hormone Reset. 7️⃣Make your bedroom your sleep sanctuary - blackout curtains, no electronic devices like a TV, computer, or cell phone. Definitely no reading your tablet or kindle in bed, or working on your computer in bed, or scrolling through your phone in bed! 8️⃣Go to sleep & wake up within 30min of the same time every day whether it’s a weekday or weekend. 9️⃣Get 7-8.5hrs of sleep per night - only 3% of the population have the gene to be a “short sleeper” & can operate off of less than that. . 🔟If you’re unable to get 7-8.5hrs of sleep, then take a 20-30min nap. A 20min nap can be as healing to the body as an hour of nighttime sleep. Trouble sleeping? Plz share👇🏽 . I teach all of this & more in my 45-Day Hormone Reset. Prep week starts 1/26 & Reset starts 2/2 Link in bio to sign up👆🏽
MUSCLE AGE MATTERS. The other day I ran into my friend Geri at a kettlebell class. After class we were chatting & I took my post-workout green smoothie out of my bag. As took a sip Geri asked me, “If I drink that will I look like you?” . This isn’t the first time Geri has said something like this to me & often, I hear comments like Geri’s from other women, like “Tell me what you do & I’ll do whatever you do if it helps me to look like you.” . I laughed & responded, “Yes & no.” . You see, MUSCLE AGE MATTERS. What I mean by muscle age is for how long you have been strength training. It takes YEARS to build muscle & shape a physique. That’s why, for example, the body shape & muscle of physique competitors improves year after year as they compete. I have been exercising & moving my body athletically for over 40yrs since I was 3.5yo (I am 44yo) & started to take classical ballet & I have been strength training for almost 30yrs since I was 15yo. PLUS, in all of those 40yrs, I NEVER STOPPED. I was always CONSISTENTLY athletic from ballet to kung fu to advancing strength training from kettlebells to powerlifting. Geri started exercising late in life in her early 40’s (Geri is 48yo) after she recovered from breast cancer. After having cancer, she was motivated to doing anything & everything that would be good for her body. She had never exercised in her life & started taking indoor cycling classes around 43yo. She then started strength training a few years after that. With that, I have been exercising for 35yrs longer than Geri & strength training for almost 25yrs longer than Geri. In addition, drinking a post workout green smoothie & strength training aren’t the only 2 factors that help to build a lean, muscular physique. You have to do ALL THE THINGS. You have to . ✅Eat nutritious foods for ALL of your meals . ✅Limit alcohol & refined sugar & flour . ✅Regularly get 7-8.5hrs of sleep per night . ✅Manage stress . ✅& MUCH MORE. All of these things help to build muscle & optimize hormone balance & positive gene expression. Learn more in my 45-Day Hormone Reset. Prep week starts THIS SUNDAY 1/26. Reset starts 2/2 Link in bio to sign up👆🏽 . #fitover40 #muscle
EXERCISE & NUTRITION IS NOT ENOUGH🙅🏻‍♀️ . Sometimes exercise & healthy, balanced, nutrition, or what you THINK is healthy balanced nutrition, is not enough. Are you exercising regularly & eating a diet that is “healthy” but still have the following symptoms? . ✅low energy. ✅aches, pains, injuries that won’t heal. ✅like you turned into an old lady overnight. ✅bloat. ✅drastic weight fluctuations. ✅struggle w/ mid-section weight gain. ✅insomnia/disrupted sleep. ✅cravings. ✅unstable blood sugar. ✅Feel like something just isn’t right? ✅Feel less than human? Maybe you’re approaching 40 or 40+ so you blame it on your age? You throw your hands up in the air & say, “I’m just getting older so this is how it is now”🤷🏻‍♀️. . Sometimes exercise & nutrition is not enough b/c HORMONE BALANCE MATTERS. Hormone balance affects your metabolism & the results of your exercise & nutrition efforts. I first learned this 15yrs ago in 2005 from @paul.chek & I KNOW b/c I’ve experienced it 1st hand. I’m 44yo old, have Hashimoto’s & hypothyroidism & I’ve suffered from low progesterone, low cortisol & adrenal fatigue. For 10yrs I went w/o a correct diagnosis. Then FINALLY 3yrs ago I saw a functional medicine specialist who correctly diagnosed my hormone imbalances. Since then I’ve worked w/ this specialist to balance my hormones w/ not just meds, but also w/ nutrition & lifestyle. For the past 3yrs, along w/ meds, I’ve researched, read & applied evidenced based nutrition & lifestyle changes, including Epigenetics, to heal myself & balance my hormones. Last yr, for the first time in over 10yrs I felt “normal”, HUMAN again & I no longer have a constant bloated, inflamed feeling in my gut. I feel energized w/o coffee, strong in my training w/o aches, pains & minor injuries, happy & balanced w/o feeling like a crazed, anxious, lunatic. I eat upwards of 2,000 calories a day w/ tons of healthy fats & at 44yo I maintain a lean physique, physical strength+manage Hashimotos & low thyroid, all b/c I healed my gut & balanced my hormones thru science based nutrition & lifestyle changes & meds. My 45-Day Hormone Reset starts 2/2 Are you in?? Link in bio to sign up👆🏽
Like IronBodyByArtemis on Facebook
Iron Body By Artemis

Promote Your Page Too
© All Rights Reserved, Iron Body By Artemis 2012-2018

Archives

Own Your Fitness and Nutrition in 2015

If you set some fitness and nutrition goals as you rang in the New Year and you have not started to work towards them yet, have no fear, it’s never to late.  Don’t throw in the towel because on January 2 you didn’t wake up at 5 a.m., churn out a shake in your spankin’ new Vitamix, get to the gym, and have vegetables at breakfast, lunch, and dinner. You don’t need… Read More

 Category: Health & Fitness, Nutrition, Strength Training, The Journey      Tags: , , , , , , , , , , , , , , , , , ,

Enter your email address to follow Iron Body By Artemis and receive notifications of new posts by email.

Follow @IronBodyByArtemis on Instagram
10 TIPS TO IMPROVE SLEEP💤 . Did you know that sleep deprivation not only affects hormone balance but also genes? Your circadian rhythm regulates 15% of your genome which means that poor sleep habits & sleep deprivation can adversely affect your circadian rhythm gene & your longevity genes to the extreme of increasing your biological age. 97% of the population requires 7-8.5hrs of sleep for optimal hormone balance, positive gene expression & to function properly from memory, focus & attention, to mood & eating habits. PLUS, when you get 5hrs or less of sleep per night, you end up with an imbalance of 2 important satiety hormones - gherlin (tells you to eat) increases⬆️ & leptin (tells you to stop) decreases⬇️. This is why when you are sleep deprived you tend to eat more & have cravings. Here are 10 tips to help you get your ZZZ’s & regulate your circadian rhythm: . 1️⃣Go for a 20-30min walk in the daylight, preferably before noon. 2️⃣Keep coffee to 1 cup per day before noon or eliminate completely. 3️⃣Wear blue light blocking glasses after sundown or by no later than 8pm. 4️⃣No cell phones, tablets, computers after 8pm. 5️⃣If you watch TV before bed wear blue light blocking glasses OR INSTEAD skip the TV & read A BOOK (not a tablet or kindle). . 6️⃣Take a sleep supplement - I share specific sleep supplements I recommend & why in my Hormone Reset. 7️⃣Make your bedroom your sleep sanctuary - blackout curtains, no electronic devices like a TV, computer, or cell phone. Definitely no reading your tablet or kindle in bed, or working on your computer in bed, or scrolling through your phone in bed! 8️⃣Go to sleep & wake up within 30min of the same time every day whether it’s a weekday or weekend. 9️⃣Get 7-8.5hrs of sleep per night - only 3% of the population have the gene to be a “short sleeper” & can operate off of less than that. . 🔟If you’re unable to get 7-8.5hrs of sleep, then take a 20-30min nap. A 20min nap can be as healing to the body as an hour of nighttime sleep. Trouble sleeping? Plz share👇🏽 . I teach all of this & more in my 45-Day Hormone Reset. Prep week starts 1/26 & Reset starts 2/2 Link in bio to sign up👆🏽
MUSCLE AGE MATTERS. The other day I ran into my friend Geri at a kettlebell class. After class we were chatting & I took my post-workout green smoothie out of my bag. As took a sip Geri asked me, “If I drink that will I look like you?” . This isn’t the first time Geri has said something like this to me & often, I hear comments like Geri’s from other women, like “Tell me what you do & I’ll do whatever you do if it helps me to look like you.” . I laughed & responded, “Yes & no.” . You see, MUSCLE AGE MATTERS. What I mean by muscle age is for how long you have been strength training. It takes YEARS to build muscle & shape a physique. That’s why, for example, the body shape & muscle of physique competitors improves year after year as they compete. I have been exercising & moving my body athletically for over 40yrs since I was 3.5yo (I am 44yo) & started to take classical ballet & I have been strength training for almost 30yrs since I was 15yo. PLUS, in all of those 40yrs, I NEVER STOPPED. I was always CONSISTENTLY athletic from ballet to kung fu to advancing strength training from kettlebells to powerlifting. Geri started exercising late in life in her early 40’s (Geri is 48yo) after she recovered from breast cancer. After having cancer, she was motivated to doing anything & everything that would be good for her body. She had never exercised in her life & started taking indoor cycling classes around 43yo. She then started strength training a few years after that. With that, I have been exercising for 35yrs longer than Geri & strength training for almost 25yrs longer than Geri. In addition, drinking a post workout green smoothie & strength training aren’t the only 2 factors that help to build a lean, muscular physique. You have to do ALL THE THINGS. You have to . ✅Eat nutritious foods for ALL of your meals . ✅Limit alcohol & refined sugar & flour . ✅Regularly get 7-8.5hrs of sleep per night . ✅Manage stress . ✅& MUCH MORE. All of these things help to build muscle & optimize hormone balance & positive gene expression. Learn more in my 45-Day Hormone Reset. Prep week starts THIS SUNDAY 1/26. Reset starts 2/2 Link in bio to sign up👆🏽 . #fitover40 #muscle
EXERCISE & NUTRITION IS NOT ENOUGH🙅🏻‍♀️ . Sometimes exercise & healthy, balanced, nutrition, or what you THINK is healthy balanced nutrition, is not enough. Are you exercising regularly & eating a diet that is “healthy” but still have the following symptoms? . ✅low energy. ✅aches, pains, injuries that won’t heal. ✅like you turned into an old lady overnight. ✅bloat. ✅drastic weight fluctuations. ✅struggle w/ mid-section weight gain. ✅insomnia/disrupted sleep. ✅cravings. ✅unstable blood sugar. ✅Feel like something just isn’t right? ✅Feel less than human? Maybe you’re approaching 40 or 40+ so you blame it on your age? You throw your hands up in the air & say, “I’m just getting older so this is how it is now”🤷🏻‍♀️. . Sometimes exercise & nutrition is not enough b/c HORMONE BALANCE MATTERS. Hormone balance affects your metabolism & the results of your exercise & nutrition efforts. I first learned this 15yrs ago in 2005 from @paul.chek & I KNOW b/c I’ve experienced it 1st hand. I’m 44yo old, have Hashimoto’s & hypothyroidism & I’ve suffered from low progesterone, low cortisol & adrenal fatigue. For 10yrs I went w/o a correct diagnosis. Then FINALLY 3yrs ago I saw a functional medicine specialist who correctly diagnosed my hormone imbalances. Since then I’ve worked w/ this specialist to balance my hormones w/ not just meds, but also w/ nutrition & lifestyle. For the past 3yrs, along w/ meds, I’ve researched, read & applied evidenced based nutrition & lifestyle changes, including Epigenetics, to heal myself & balance my hormones. Last yr, for the first time in over 10yrs I felt “normal”, HUMAN again & I no longer have a constant bloated, inflamed feeling in my gut. I feel energized w/o coffee, strong in my training w/o aches, pains & minor injuries, happy & balanced w/o feeling like a crazed, anxious, lunatic. I eat upwards of 2,000 calories a day w/ tons of healthy fats & at 44yo I maintain a lean physique, physical strength+manage Hashimotos & low thyroid, all b/c I healed my gut & balanced my hormones thru science based nutrition & lifestyle changes & meds. My 45-Day Hormone Reset starts 2/2 Are you in?? Link in bio to sign up👆🏽
Like IronBodyByArtemis on Facebook
Iron Body By Artemis

Promote Your Page Too
Follow me on Twitter @IrnBdyByArtemis
Train with me ONLINE via Exercise.com!
Living Lean 60-Day Body, Mind, and Nutrition Transformation Program !

Learn more and purchase this program by clicking on the Living Lean Logo!

Blog Library
Advanced Kettlebell Ballistics Workshop Las Vegas, NV November 10, 2019

Advanced Kettlebell Ballistics Workshop Las Vegas, Nevada November 10, 2019 at LifeTime Athletic

I Am Not Afraid To Lift® Albany, New York, October 20, 2019

I Am Not Afraid To Lift® Albany, New York, October 20, 2019 at Her Strength Studio

StrongFirst Kettlebell Course Las Vegas, Nevada September 29, 2019

StrongFirst Kettlebell Course Las Vegas, Nevada September 29, 2019 at LifeTime Athletic

I Am Not Afraid To Lift® Iowa City, Iowa

I Am Not Afraid To Lift® Iowa City, Iowa, September 21, 2019 at Grit Gym

I Am Not Afraid To Lift® Seattle 2019
I Am Not Afraid To Lift® Boston 2019
StrongFirst Kettlebell Course, September 23, 2018, Las Vegas, NV
I Am Not Afraid To Lift® Boston 2018
StrongFirst Kettlebell Course, March 25, 2018, Las Vegas, NV
Advanced Kettlebell Ballistics Workshop December 17, 2017, Las Vegas, NV
StrongFirst Kettlebell Course, October 29, 2017, Las Vegas, NV
Hardstyle Kettlebell Fundamentals Workshop, June 11, 2017, Las Vegas, NV
Advanced Kettlebell Ballistics Workshop December 11, 2016, Boston, MA
StrongFirst Kettlebell Course, Boston, MA June 5, 2016
StrongFirst Kettlebell Course, Boston, MA May 1, 2016
The Group From I Am Not Afraid To #LiftBoston The Power Of Mindset 2016
The Group From I Am Not Afraid To #LiftNewYork 2016
The Group From I Am Not Afraid To #LiftMaryland 2016
The Group From I Am Not Afraid To #LiftAustralia 2016
The Group From Keep It Simple Nutrition & Conditioning Australia 2016
The Group From I Am Not Afraid To #LiftBoston The Power Of Mindset 2015
The Group From Keep It Simple Nutrition & Conditioning Boston 2015
The Group From I Am Not Afraid To #LiftVA 2015
The Group From Keep It Simple Nutrition & Conditioning VA 2015
The Group From Keep It Simple Nutrition & Conditioning NYC 2015
The Group From I Am Not Afraid To #LiftNYC 2015
The Group From Superhuman Strength Training 2015
The Group From I Am Not Afraid To Lift #NewMexico
The Group From I Am Not Afraid To #LiftConnecticut
The Group From I Am Not Afraid To #LiftOhio
The Group From I Am Not Afraid To #LiftBoston
The Group From I Am Not Afraid To #LiftNYC
ReebokONE Ambassador
Precision Nutrition Level I Coach (Pn1)
Posts By Category
Archives
Copyright 2012-2018

© Artemis Scantalides and Iron Body By Artemis 2012-2018. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Artemis Scantalides and Iron Body By Artemis with appropriate and specific direction to the original content.

© All Rights Reserved, Iron Body By Artemis 2012-2018

IronBodyByArtemis

Blog at WordPress.com.