Entries by Nicolas Bestari

Building a Strong Foundation: Corrective Exercises, Muscle Capacity, Range of Motion, and the FRC System for Pain Reduction and Posture Improvement

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In our fast-paced world, maintaining good posture and mobility while reducing pain are essential to enhance our health. Many individuals turn to physiotherapy, targeted exercises, and advanced systems like Functional Range Conditioning (FRC) to enhance their health. We all look for solutions to low back pain, knee pain, and all sorts of aches. In this…

Improve your Sleep Quality! Rapid Eye Movement- A Sleep Metric Not to Be Overlooked

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Rapid Eye Movement (REM) is a crucial stage of sleep that plays a significant role in exercise, body transformation, and holistic health. During REM sleep, the body undergoes essential repairs and maintenance, releases growth hormones, and boosts the immune system, making it a critical factor in achieving optimal physical health. In addition to its physical…

The Health Cake

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Welcome to the Healthy Bestari Health Cake! A metaphorically delicious analogy to help you maintain optimal wellness throughout your health journey. Sleep:  Total time in bed  From lights out to morning alarm.  REM vs. Deep vs. Light Sleep The easiest way to measure your quality of sleep is by using wearables like the Apple Watch.…

Curbing Cravings around the Holidays

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We know it is almost impossible to stick to a nutrition plan during the holidays, so here is a short cheat sheet that will help you feel less guilty and sluggish after indulging this holiday season and help curb cravings. If you are unsure about supplementing your diet, please speak with your family doctor beforehand.…

Holiday Seasonal Stress got you down?

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Here is a quick and easy way to unwind for your mental health With the holiday season upon us and fatigue from Black Friday and Cyber Monday, and the current situation of the world post-pandemic, our stress levels are running quite high. Here is a short breathwork practice to help prevent burnout and help you…

3 Easy Ways to Embrace Self Care in your Daily Routine

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Dry Brush  You may have heard of dry brushing before but if not, it is the practice of brushing your body in small circular motions in the direction of your heart. It is best done before showering as it can bring toxins to the surface of your skin. By dry brushing, you are stimulating your…

Health Tips to Boost Your Morning Coffee

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Boost your morning coffee Although I recommend avoiding caffeine where possible, I understand that sometimes, even for myself, it is just impossible. So let’s focus on boosting your morning cup of joe to ensure you are filling your body with the right nutrients to stay focused and elevated throughout your morning! Medicinal Mushrooms and Adaptogens…

Flu Season is back: Easy Health Tips to boost your Immunity

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Supplement with Vitamin D3 As the days grow shorter, our body absorbs less Vitamin D3, which is a crucial vitamin for our immune system. During the winter months, it is recommended to supplement with Vitamin D3 to improve our immune response when faced with all the colds and flus of this season, it can also…

3 Easy Tips to Help You Achieve Your Health and Fitness Goals

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  With our busy schedules, it is always hard to find time for self care and motivation to work out. Follow these three easy tips that you can integrate into your daily schedule  to help guide you in your wellness journey. Wake up and breathe deep Our first inclination nowadays is to reach for our…