Safe. Scientific. Sustainable.
Step 1: Exercise
Your Aerobic System
A strong aerobic system burns fat for fuel and improves health, longevity, recovery and endurance.
You can build your Maximum Aerobic Function (MAF) by exercising at your MAF Heart Rate. The best aerobic training should be fun, easy and relaxing and you can run, walk, swim or cycle.
Your MAF Heart Rate
The MAF 180 formula calculates your MAF Heart Rate to guide optimal aerobic development.
Your MAF Heart Rate is calculated at 180 minus your age
- Subtract 10 for major illness, surgery, medication or hospitalisation
- Subtract 10 if you are frequently injured, get 2 colds per year, have allergies or asthma, exercise inconsistently, or your athletic performance has plateaued
- Add 5 if you are a competitive athlete training for more than a year without issues.
MAF HR+ Monitor
You will need to use a heart rate monitor to exercise at your MAF Heart Rate. Any quality HR monitor will work with MAF but if you are looking for a new device, we recommend our new MAF Earbuds that will be available very soon and transform the way you train.
Step 2: Nutrition
In order to successfully build your aerobic system (by exercising at your MAF Heart Rate), it’s vitally important that you pay attention to what you eat and start burning fat for fuel. A healthy diet will also reduce inflammation and prevent carbohydrate intolerance.
Stick to natural foods over junk and anything processed. This means eating a diet rich in plant foods such as vegetables, nuts and seeds, high-quality meats, healthy fats and a smaller amount of low-glycemic carbohydrates.
Vitamin D and Folate are also key ingredients to how well your body functions. It’s important to check with your doctor that your levels are in the normal range. Take the surveys to see if you are at risk.
The Two-Week Test
The Two Week Test will convert your body to burn fat rather than sugar and help diagnose Carbohydrate Intolerance. It is not a diet and should be stopped after 2 weeks.
The test eliminates refined carbohydrates and added sugars, processed foods, grains, starches and most root vegetables, and all fruits and fruit juices. During the test you can eat as much healthy food as desired, adding more vegetables, nuts and seeds, healthy fats, eggs, fish and meat, while avoiding hunger.
You can add back (separately and in small amounts) healthy carbohydrates – fruits, unrefined cereals, root vegetables and honey – to test whether they match your body’s needs. If negative signs and symptoms return, it’s best to avoid that food group.
Step 3: Stress
Stress can cause your health and fitness to deteriorate fast and should not be overlooked.
The brain responds to stress by quickly producing stress hormones, such as those associated with a “fight or flight” reaction. If we don’t recover from this acute stress, they build up, causing health and performance to be impaired in all aspects of life.
3 Types of Stress
- Too much exercise (over-training)
- Too little exercise
- Sitting too much
- Poor sleep quality/quantity.
- Poor food choices
- Indoor air pollution
- Drug side effects
- Social and work related stress
- Unhealthy attitudes such as “no-pain, no-gain