DNA Coach, Palm Beach (2026)

23/02/2020

A good night's sleep starts the moment you wake up

What can you do everyday to avoid lying awake counting sheep at 2 am in the morning? Here’s a few tips to help you optimise your sleep quality.
We all need sleep–more than that we all need good quality sleep. But, it doesn’t come as easily to some as it does to others.

We need sleep to stay healthy and energised throughout the day. A poor night’s sleep can have harmful effects on our eating habits, fitness routines and overall well-being. A 2016 report by the Center for Disease Control and Prevention stated that insomnia can increase your risk of heart attack, cancer and obesity. Let's take a deeper look into why we need to catch those Zs so much...

Why is sleep so important for good health?
A good night’s sleep is essential for all of us whether we’re five years old or 55 years old. Lately, it seems that more and more of us are suffering from insomnia. It has been named the most common sleep disorder, and it affects between six and ten percent of adults and presents even higher in people with hypertension and breathing problems.

This is because sleep helps our bodies to:

maintain healthy brain function and emotional well-being
heal and repair our heart and blood vessels (according to the National Heart, Lung and Blood Institute, "ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke")
maintain a healthy weight
balance our hormone levels
maintain a healthy immune system
It has been suggested that adults need between seven and nine hours of sleep daily, but this isn’t set in stone. Everyone is different and some people may need more than others. What matters is that you get enough good quality sleep at night so that when you wake up you feel refreshed, recharged and ready for another day.

Steps to improve your sleep quality
If you're one of many of us that struggles to wind down in the evenings, try these simple (but effective) tips to help you improve your sleep quality.

1. Sleep soundly in a relaxing environment
A major source of nighttime disturbances can be your bedroom itself. In order to make sure you’re getting a decent night’s sleep, you need to make certain the environment is suitable. Make sure it’s as dark as it can be, and keep the temperature as regular as possible. The ideal temperature for a good night’s sleep is approximately 20 °C, but you need to be comfortable. So keep the temperature to something that you feel comfortable. Research has shown that temperature affects sleep more than noise. You should keep your bedroom electronic device free, as they have been named number one sleep interruptor.

2. Expose yourself to more artificial light during the day
Due to technology, you’ll find yourself exposed to a lot of artificial light. This overexposure to bright lights has a knock on effect with our readiness to go to sleep. But, there is a way we can use this to our advantage. By exposing ourselves deliberately to bright light during the day, our body can recognise when it’s time to sleep once we’ve turned out the lights. Studies have shown this to be an effective way of desensitising ourselves to bright light. This is why your bedroom should be as dark as possible–so that once you are ready for bed you won’t be troubled by light.

3. Train yourself with a nighttime routine
The process of improving the quality of your sleep, will take time, so be patient. It works the same way as when you are just starting out with exercise or adjusting your diet to be healthier.

In order to get a good night’s sleep you need to stick to a schedule that will help your body’s internal clock adjust. Devise a timetable will help teach your body to recognise when it’s time to rest and time to wake up. An important part of this routine is going to bed at the same time every single night, including weekends. If you struggle to do this, it might be worth setting an alarm that signals when it’s time for bed.

Remember it takes 33 days to make a habit, so soon enough you’ll find yourself fitting seamlessly into a routine and getting enough sleep each night.

4. Avoid taking naps during the day
As tempting as an afternoon nap sounds, try to fight the urge to close your eyes as it will affect your night’s sleep.

Avoiding temptation may be difficult for some of us. But, if you can’t say no to a sneaky catnap, studies have found that the duration of your naps is important. The perfect length for a nap is a maximum of 30 minutes. It’s important to remember that you shouldn’t nap later in the day.

A nap may cause you to stay up longer than usual and upset your circadian rhythm.

5. Be sure to exercise daily
Sleep, exercise and nutrition work symbiotically in order to keep you healthy. Exercise gives you a boost of energy and then places you into a state of relaxation. This will not only keep you healthy but will also allow you to expend any pent up energy you still have, which can prevent you from getting a good night’s sleep. Exercise also helps release the happy hormones and endorphins, the happier and more relaxed you are the easier it will be to fall asleep.

6. Avoid stimulants at night time
Caffeine, ni****ne, sugary foods and alcohol all make it harder for us to fall asleep at night.

Research shows that you should not be consuming caffeine within three hours of going to sleep and you should limit how much alcohol you drink as this will affect the quality of your sleep. You can experiment with this yourself and see how much better you sleep and how much fresher you feel when you wake up.

7. Practice self care before you go to sleep
Self care means putting a premium on your health and well-being, to decrease stress and uplift your mood. It’s easy to think that by simply blocking out distractions, exercising and eating well during the day that you can alleviate all the stress in your life. However, if our mental and emotional state is in upheaval, chances are we won’t be able to relax enough to fall asleep.

Make a conscious effort to take time before you go to sleep to unwind. This can be done by meditating, taking a relaxing bath or reading for a bit. Make sure you take the time to focus on yourself. Enjoy being quiet and spending time with your thoughts. This will go along way to getting rid of any stressors and helping you sleep soundly.

8. Keep your bedroom for sleeping
Your bedroom needs to be your sleep sanctuary. For a lot of us, our bedrooms have become the centre of our lives. We’re spending more and more time eating dinner, watching series and movies and playing on our phones in bed. But, this is not ideal for good sleep hygiene. You should make a concerted effort to only use your bedroom for sleeping. Over time you will become used to this place being associated with sleep and relaxation. A place to recharge and rest, rather than entertain, eat or work.

Sleep is just as important for our health as exercising and eating well is, which is why you should place a premium on it. Once you form good sleeping habits you should see an improvement in your mood, your stress levels, your application at work, your well-being and your health.

Written: DNAFit

11/02/2020

7 awesome things your personal trainer does for you

Being a personal trainer is more than just being the person who coaches a whole variety of people who want to build muscle, lose weight or stay fit. It’s about building a deeper relationship with people, which has to be based on trust. It’s not an easy job and it is often underestimated by a lot of gym-goers. Yes, they are fitness enthusiasts and a lot of them started just like you and me, but being a good and well-rounded personal trainer takes more than you think. PTs have to understand the way bodies work, that’s crucial but there’s also an element of psychology involved. Keeping people motivated while also satisfied with their workouts isn’t easy.

Being a personal trainer is more than just being the person who coaches a whole variety of people who want to build muscle, lose weight or stay fit. It’s about building a deeper relationship with people, which has to be based on trust. It’s not an easy job and it is often underestimated by a lot of gym-goers. Yes, they are fitness enthusiasts and a lot of them started just like you and me, but being a good and well-rounded personal trainer takes more than you think. PTs have to understand the way bodies work, that’s crucial but there’s also an element of psychology involved. Keeping people motivated while also satisfied with their workouts isn’t easy.
So here are few things your PT might be doing for you that you don’t even notice but can make a world of difference to your training.

They adjust your training so it works for you
The best personal trainers know that there’s no one-size-fits-all when it comes to exercise, we all respond differently to different types of training.
They gain a deeper understanding and knowledge of what works to help you find a regime that works best for you and that actually makes exercise fun. Personalised fitness is the future, a forward step past the “one size fits all” approach that will keeps you happier and healthier and your PT knows this, making for effective training.

They know when to push you and when to ease off
You’ve all probably heard of fad diets and how they only offer temporary, if any, solutions to problems that people desperately want solved. Your PT always has your interests at heart and is sure to not throw you into the deep end when you’re not ready.
Even if you find yourself struggling you’ll be under the impression that training is just hard in the beginning. Great PTs put your safety above all else and equip you with the tools to be able to eventually train all on your own with confidence and a largely reduced risk.

They keep you motivated to come back
If you’ve ever attempted a slightly difficult task, then you’ll know how easy it is to become discouraged and lack the tenacity to go above and beyond in the beginning. This doubly applies to training. But your personal trainer knows this. They’re aware of their own difficulties that they faced in the beginning and what you’re going through resonates with them.
The best personal trainers motivate you on a physical, emotional and spiritual level to keep the belief that you can achieve your goals, getting you dedicated to stick to the training regimes set out for you.

They speak to you like a human
There’s a lot of complicated terminology when it comes to the gym and training. This type of jargon is really confusing to a lot of us who just want simple answers to simple questions. Yes, we’ll all learn along the way but seriously good PTs won’t bog you down in the beginning – unless you’re really into that stuff.

They keep learning and developing
The fitness industry changes constantly. There are new studies coming out all of the time and new evidence behind the benefits and caveats of various workouts.
So, next time your personal trainers tells you that this new workout you’ve seen on Instagram isn’t actually doing anything, don’t roll your eyes. They know what they’re talking about.

They keep sessions challenging
If exercise was easy, we’d all get bored. Training should be challenging and you should definitely feel it. If you aren’t feeling anything then you probably aren’t going to see any significant change or results.
So whenever your PT makes you go HARD, don’t hate him. He’s doing it for you to stay motivated and also to keep your training effective.

They learn your strengths and weaknesses
An obvious one but we’ll take a different point of view. Sure, people are better suited to certain exercises but rather than focusing on your strengths all the time your PT will also improve your weaknesses.
It won’t mean that you’ll become the next bench pressing king of the world but by allowing you to grow in unison, balancing your body out and growing all over they motivate you to realise that it is possible to overcome weaknesses and gain a new perspective.

Written by DNAFit

11/02/2020

Juice cleanses and detoxes - do they work?

Juice cleanses – we’ve all heard about them, and most of us attempted one at least once in our lives.
They’re heavily promoted by celebrities who claim they help to lose weight, detoxify their bodies (whatever that means, but more on that later) and maintain this unearthly “healthy glow”. The best example is probably Gwyneth Paltrow, who claims that juicing is the way to be healthy, feel better and be happier.
So is juice cleanse really such a great way to help you feel better and lose weight?
The answer, unfortunately, is not really.
First of all, switching from your everyday diet, which consists of mostly solid food, to a diet based entirely on liquids is a bit of a shock to your system.
It’s a big change and your body will let you know that. You are likely to feel more tired, experience some stomach issues and generally feel a little less productive, not to mention the bad breath. That’s normal, any drastic change in diet can cause that, especially if you’re consuming fewer calories which is giving your body less fuel.
But unlike other diets, juice cleanse is not going to have long-lasting benefits on your body. Because it’s such a drastic diet change that only lasts for a short period of time, you will get back to how you were before very quickly.
So are the claims made by all juice cleanse enthusiast untrue?

Claim 1: Juice cleanse is going to detoxify your body and help it get rid of toxins
This is one of the main reasons why people are attracted to juicing – the perception that it will rid the body of harmful ‘toxins’.
What are toxins exactly? This is where it all gets a bit vague. Toxins are generally a controversial term. One definition is that they are poisonous substances produced within living organisms, although it is often expanded in everyday use to include non-biological agents, such as heavy metals and environmental pollutants.
Juice cleanses are supposed to help your body flush out all the harmful substances, leaving your system clean and toxin-free. The bad news is our insides don’t work the same as the outside of our body. You can’t just wash it with water and hope it gets clean.
The good news is that we have organs dedicated to the task of inactivating and excreting harmful substances, such as the liver and kidneys, that are constantly helping us to clear out potentially dangerous compounds. If they work correctly, you will be able to get rid of harmful substances in your body naturally. And a juice cleanse will have virtually no effect on that. Many juice cleanses will recognise that your body eliminates ‘toxins’ and detoxes itself but will go on to state that there are others, ‘hidden’ that your body does not know about, or can’t detox. Although if that were the case then surely there’d be some science behind it.

Claim 2: It’s the best way to lose weight
You will lose weight during a juice cleanse. That is definitely true. But the proportion of that weight that is actually fat is another matter. In the case of very fast weight loss, more often than not the major contributors are water, muscle glycogen, and physically carrying less food in your digestive system. All of which will come right back after returning to your normal diet.
That is often true about restrictive diets – you are likely to gain some weight back after you finish them. However, for a diet to be truly effective, it should be treated more as a permanent, long-term change of your eating habits. Juice cleanses are unsustainable for long periods of time because they can have adverse effects on your body, even causing severe malnutrition.
Also if you exercise regularly and aim to build muscles, you need to take into account that the protein intake during a juice cleanse will not be enough to sustain your muscle, and some of weight that you lose during a cleanse is more likely to be muscle tissue.
The trick is to use the juice cleanse detox as a starting point to a healthier lifestyle. If you feel as though your body is in need of such a cleanse remember that for actual results you’ll need to change your entire lifestyle and diet.

Claim 3: Juice cleanse is going to restore your “healthy glow”
This is a tricky one because we are not sure what that is exactly and presume no one does.
If you mean the way celebs look on the red carpet, that’s just the wonders of make-up. And very expensive skincare.
Juice cleanse is not going to make you look like Beyonce. That glow that you see is most likely skilful use of makeup done by a trained professional, good lighting and potentially photo editing.

Is juice cleanse just pure evil then?
Well, no. It’s not really harmful to your body if done for a short period of time; it can give you a bit of a vitamin boost and can help you cut out junk food for a while, which is clearly the reason why after coming out the other end of a detox you feel a whole lot better and more energetic.
But it’s not sustainable, and therefore not an effective strategy for long term health.
What can we recommend instead? Eat more fruit and veg with your meal. Fresh or cooked, it’s good for you. Striking a balance between the food you eat and how much of it you eat, while incorporating healthier, nutritious foods is a much more effective way to achieve your body goals.

Written by DNAFit - www.dnafit.com

14/01/2020

5 ways to upgrade your workout
You’re working out, feeling fit and seeing results but there’s still something missing and you don’t know what it is. Even though we’re creatures of habit and perform better when we fit comfortably in a routine, we still need variation to keep our minds and bodies fully focused, lest we fall into a repetitive and boring cycle. This may be what is hampering your workout so we got hold of our sports scientist to see what insights she could give us in terms of upgrading your workout and keeping your fitness the most challenging and productive it can be.

1. Modify Your Training

Modify your exercises. It’s that simple and can be applied to all aspects of your training session. Instead of the normal plank, try a rotational plank or plank on a Bosu ball to engage your core muscles. Instead of a normal pull up do a burpee pull. Do super sets that can cut an hour workout into 30 minutes and burn more calories.
You can use different gym equipment as well. Instead of using dumbbells try using kettlebells or the medicine ball for exercises that you would have used dumbbells or weights for. But, it doesn’t stop there. Modify the way you train altogether by trying out Zumba, pilates or even Crossfit, for the brave. Modifying your exercises will incorporate new muscles you didn’t even know existed and once you see the results you’ll thank us for your new lean, mean machine of a body.

2. Add Resistance

Resistance is futile. So you’ve been training at a fair clip now and are in the zone but you feel as though the training you’re doing is becoming a little too easy, even though you’re tentative about going heavier. No worries. The solution is in increasing the how repelled your body is from the goals its attempting to achieve and breaking through that barrier.
The same goes for dead lifts where you can make use of resistance bands to up the force that you’re using thus burning more calories or using the cables at your gym. Resistance training can be applied to any aspect of your training. It can be described as an exercise that causes the muscles to contract against external resistance with increases in strength, tone, mass and endurance.

3. Vary Your Cardio

A good cardio routine is one of the key ingredients to building strength throughout your entire body while making you leaner and getting your heart working efficiently. It’s possible, though, that you’ve fallen into the trap of relying on too much of one specific type of cardio when you could be opening your body up to new exercises and possibilities with the wide array of exercises you could be mastering.
Instead of cycling or running all of the time, try upgrading to rowing or swimming for endurance that will work a new set of muscles. It’s also possible to upgrade the cardio you’re used to by including some strength in your morning run by integrating push ups, lunges, dips and varying intensities into your workout.

4. Music Momentum Mania

Do you love music? Is it impossible for you train without the soundtrack of your life booming in the background? Well, there’s a reason why when things are getting intense during a spinning class that the hardstyle starts booming overhead. Music is proven to have a unique effect on the way a person trains. Studies have shown that music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency.
Increasing your music from 120 beats to 140 beats will boost your motivation and get you moving even more. That’s even more motivation to turn up the music and get training. How else do you think those kids can go for hours all day and all night at festivals like Glasto and Coachella? Yes, the music…obviously.

5. It’s called DNAPro

Even if everyone in your life left you and you were all alone you’d still be stuck with one thing, and that’s you. Did you know that your genes never change? Yes, you may exist in a different environment and treat your body differently at varying stages of your life but you’ll always essentially be you. So, doesn’t it make sense that your workout should be about you?
With DNAPro your fitness becomes personal. After d**g the test and getting your report back you’ll understand yourself on a whole new level. It’s a revolutionary science that incorporates genetics into the way you interact with the external world. If you’re really looking to upgrade your workout then it seriously makes sense to cut out all the guesswork and know definitively what works and what doesn’t before you start on your journey.

14/01/2020

6 health myths vs reality

Do you ever occasionally feel as though everything that you’re told is an intricate system of lies and truths that whirl around in a spiral of fact and fiction, accepted and rejected? If your answer is no then surely you’re in on the cosmic joke. More often than not we find fads and what exactly is socially acceptable at the time moving in and out of popularity in the public sphere and there’s nothing we can do to stop it.

In this Information Age the media messages we are exposed to are constant and virulent, affecting everyone who has ever read a magazine, watched television or surfed the web. They dictate the way we live our lives but how many of these are even true? They’re more than likely backed by commercial interests that we don’t even see. But we’ve got your back. Below you’ll find a list of the most potentially damaging myths perpetuated as reality in terms of the fitness and nutrition world. Our health rests on how we train and what we put into our bodies so get the facts before starting on your journey.

1. Carbs are the enemy
Myth: All carbohydrates are bad for you and make you fat
Reality: While this is true for some carbs, it is an oversimplification and an unhelpful assumption to make. Carbohydrates can be split into two groups: refined and unrefined and by understanding these we can understand what is good and what is bad for us. Refined carbs are those stripped of their nutrients and packed with sugar and include white breads and pasta. Unrefined carbs are packed with vitamins, minerals and fiber and include fruit, vegetables and whole grain food.
It appears as though the meaning of the word carbs has been altered and that many people don’t even know what foods fall into this group. Therefore, there needs to be a change in how well we know our food before we start judging it.

2. Crunches
Myth: Doing crunches will give you a Six Pack
Reality: The Six Pack. The Holy Grail. The reaffirmation for all of your hard work is locked in your abs but you won’t get one by just doing crunches. Doing crunches will aid your posture and strengthen the muscles around the area but having a toned or ripped physique is all about body fat percentage.
So, do crunches but don’t forget about the rest of your body in the process. Your body is a single organism made up of different parts that need to be trained together, in unison, in order for you to reach your goals.

3. Don’t eat at night
Myth: You gain more weight by eating at night
Reality: No matter when you eat the fact remains the same: calories are calories. It’s an old tale that eating at night promotes more weight gain than eating during the day. This is not entirely true.
If you’re eating at night then it’s normally safe to assume that you have already eaten during the day. It’s these extra calories that are the reason for your weight gain. Night time also more often than not means snacking and not properly eating and you’re doing nothing but going straight to bed and aren’t burning these calories off. So, either you manage your diet accordingly or increase your activity levels throughout the day to account for the difference. By doing so you’ll keep the pounds off.

4. No Pain – No Gain
Myth: It needs to hurt before it works
Reality: This is one of the most harmful myths, literally, and is aided by photos of ripped body builders straining through extreme workouts, their veins bursting and faces distorting and glowing red. The fact is that no physical exercise should hurt you. Exercise is about getting fit and toning your body and if it causes significant pain then you should definitely stop and evaluate what you are doing. All you’ll succeed in doing is injuring yourself and not being able to train at all for a few weeks.

5. ‘Toxins’
Myth: You can flush your organs with a detox and get all the toxins out
Reality: Think of all the people who don’t detox, who live their lives teetering on the brink and filled with ‘toxins’ that can’t be expelled. Put this way, it’s clear that this is not the case.
The body has organs for this called the kidneys and liver, even the skin and lungs serve a purpose, and are detoxifying your body as you sit here and read this. If you want to live a healthy lifestyle then eat a balanced diet, don’t smoke and get plenty of exercise. That should be all you need and more.

6. The Gluten-Free Diet For All
Myth: Gluten-Free Food Is Healthier
Reality: Going gluten free is the latest trend that doesn’t look like it’s going to die any time soon. Restaurants and food markets all have gluten-free options and entice you to buy them but you shouldn’t do that. Not before you have the proper information.
Gluten intolerance is a condition that does affect many people but it is the same as lactose intolerance, either you or you aren’t. If you aren’t gluten intolerant then there really is no reason for you to not eat food with gluten in them. You’re actually depriving your body of essential nutrients and being counterproductive rather than proactive.

Bonus! A diet is not a one-size fits all
Too may times we see a new diet popping up claiming miraculous results but in essence they’re selling you something that’s already been on the market for years. If you stick to diets and fitness regimens religiously then they will work but what if you knew your body like never before?

DNAPro uses the science of genetics to reveal indicators to do with your predisposition to nutrition and fitness, thus allowing you to take control. It’s this personal approach that, if used in conjunction with diets and training, has the ability to yield the best results you’ve ever seen. DNAPro replaces the guesswork with the facts because the fact is that your genes don’t lie, they’re who you are.

Written by DNA Fit

14/01/2020

10 foods that can help you have a better workout

You’re working out, eating well and are on the way to getting the results that you want but what if you knew what foods could take your results to the next level. It’s no use working out and not complementing that with a diet of the best foods for you so we’ve compiled a list of nature’s ‘superfoods’ that will not only assist you in having a better workout but also improve your pre and post-workout. We’re beginning to shift our focus past diet regimens and onwards to setting a benchmark for the healthiest diet out there.

● Salmon
Bring on the sushi! Salmon is not only great tasting but satisfies our muscle-building protein and omega-3 needs that aid recovery. This oily fish also contains vitamins B12 and B6 and weekly consumption lowers our risk of cardiovascular problems.
It’s perfect for athletes because you can have it raw or grilled and it doesn’t carry with it the bulky feeling of your usual steak. You can also have it at any time of the day in a variety of ways so if you’re on a strict diet include salmon to your rye bread with avo to get your fill of the nutrients this fish holds.

● Avocado
Have you ever met someone who said they loved avos so much that they could actually live inside of one? This is an example of some alternative praise heaped on one of nature’s most underrated foods. Avocados are nutrient dense, high in fiber, folate, potassium, vitamin E, magnesium and monounsaturated fats.
They’re also easily integrated into your meal. Tasted how good guacamole is? That’s avocado! It’s creamy and can be spread over just about anything or eaten alone. However you choose to pack your body with nutrients always make sure you’ve got an avo around to do most of the leg work. Your body will praise you with amazing results afterwards.

● Nuts
These days everybody’s going nuts for nuts…and for good reason. Nuts such as walnuts are nutrient dense with essential fats, protein, fiber, vitamins and minerals and are great for bone health and recovery.
Nuts are also easy to have on the go, before or after workouts. You can snack on a handful of them during the day if you’re a bit hungry or add them to your breakfast yoghurt. The added protein also makes the food that you’re eating with your bunch of nuts more digestible and fuller.

● Sweet Potato
One of the newest sides you’ll see on the menu right next to the fries and fries of a different kind…the sweet potato version. Studies have shown that athletes loading up on this source of vitamins A, C and B can eat it for lunch and dinner with a protein source.
They’re a starchy vegetable, the good kind of carbohydrate, and work as a powerful antioxidant in conjunction with the vitamins and minerals in them. Athletes crave the minerals locked inside of sweet potatoes and your healthy muscle functions depend on the manganese and copper you’ll find within.

● Spinach
Although Popeye may have exaggerated the immediate benefits of spinach it goes without saying that this is a power food, packed with nutrients. It’s still metabolically active and fresh, even under the lights of the grocery store, and not only fights inflammation but cancer, too.
The look of spinach may put you off a bit but its sweetness will surprise you and make you want to pack in those vitamins and minerals. Perfect as a part of a smoothie or added to salads., you can also spread the spinach love to your friends without them knowing it. Don’t forget to tell them afterwards so they can reap the benefits as well.

● Bananas
Bananas are well suited to your workout because potassium is one of the electrolytes that are easily lost through sweat. They combat the build up of lactic acid and help you to keep going for longer as well! If that wasn’t enough then there’s the added benefit of bananas being convenient to have on the go as they’re encased in their skins.
Every time you take on a marathon you’ll find that people around you can’t stop talking about bananas, before and after the race! They’re not wrong. Bananas are loaded with vitamins that replace lost electrolytes and maintain your blood sugar levels. They’ll keep you in the game and give you that extra push when you need it most.

● Eggs
Most people get really eggstatic just thinking about this superfood that humans consume on the daily, all over the world. More often than not if you trust what the majority of well-minded people do then you’ll be doing something right.
Perfect for workouts as they’re simple to make whether you like them scrambled, poached, over-easy or fried and are high in protein, fats and carotenoids. Egg whites themselves have become intrinsic to the body building profession so if you’re looking to bulk then go without the yolk.

● Quinoa
Qunioa is a sprouted seed and, simultaneously, a whole grain. Grains fall into the category of unrefined carbohydrates that work perfectly with your body. People who eat enough whole grains have a reduced risk of heart disease, diabetes, and cancer. Conversely, consuming refined versions of these grains leads to the development of chronic disease.
Quinoa contains all nine essential amino acids our bodies need to build lean muscle and recover from tough workouts. It’s clear why you need to add this to your diet right away. You can also eat it in nearly any way from it being a breakfast cereal to a replacement for pasta.

● Oats
We’ve all been having oats ever since we were kids before school so it shouldn’t be that much of a surprise that oats are part of the superfoods we’ve chosen for you. Kids are active, energetic and need to be able to concentrate during the day. Because of this it’s important that their breakfast is packed with excellent vitamins and minerals.
The same should go for athletes. Oats are an amazing source of the good kind of carbs and high in fiber. They keep you full for longer and with a low glycemic index that promotes a slow and sustained release of proteins into the bloodstream they nourish the body and keep you moving

● Chocolate Milk
Out of all of the options this is one that really causes people to be a bit cautious about. When you think of chocolate milk you think of sweet milkshakes that surely don’t pack that much power but you’d be wrong. Chocolate milk acts as a recovery beverage as it provides minerals such as sodium and casein that are paramount when your body needs to recuperate spent energy.
Athletes around the world replace the commercial options with a tall glass of chocolate milk. You not only get to go back to your childhood when chocolate milk was quite the treat but you’ll also be able to get back to working out much faster.

Bonus! DNAProFit
You now know what foods work but this all-encompassing scope has a tendency to exclude those of you who may be allergic to certain superfoods. This is where DNAPro comes in; to solve your problems. Our bespoke test and report speak to you on a personal level and highlight what your body has required from day one. Your genes hold the secrets and DNAPro has the answers.

Written by DNAFit

DNA Coach

23/02/2020

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