Colin Duncan- Personal trainer

This is an excellent stretch for mid to lower back tension release!

In the event you have spent HOURS staring at a cell-phone or Laptop screen - I think you may find these as useful as I have...

The need for good, recuperative sleep cannot be over-stated! It is usually the first casualty of an unrestricted schedule, with access to 24 hours news, shows and communication There are many consequences for this imbalance,This link shows one which is of concern now, more than ever! https://www.facebook.com/watch/live/?v=215101726261978&ref=notif¬if_id=1585756328756353¬if_t=live_video

Here's a link to the basic spreadsheet on Google sheets! My first time doing this, so bear with me! https://docs.google.com//1nmu1bfh-fE8hlomq7nG4PtPvqo/edit

Good Day! As we wrap the first month of work closures and physical distancing. The struggle to adjust to a new normal continues! Most non-essential workplace employees are safe staying at home as much as possible, and we are facing the reality that kids will be home from school much longer than originally expected. For myself as a fitness specialist, I find the first casualty of self-isolation is a lack of a schedule, which could result in eating around the clock, binge-watc...hing shows until the wee hours of the morning, and lots of comfort food! Taking solace in easy carbs, fats, salts and/or sugar! I myself went through 2 3 pounds of flour in the first week alone just making cookies, pizzas, pancakes and waffles! The end result of course is inevitable weight-gain and corresponding lack of energy But! I am now exploring that I might be missing a few often over-looked factors. Sleep, Sunshine and Regular eating times! Listen, As a Personal Trainer I always touch on these things with my clients, I ask and probe and prod about sleeping habits, regular mealtimes and being cognizant of blue-light exposure, but in reality These are hardly ever what *I* end up focusing on, barring specific issues like insomnia and/or gastrointestinal problems, which quite often are referred to clinical solutions (Usually medication). For most of this month, having two dogs and the two youngest of my five children living with me, I have been going outside in the sunlight and fresh-air for at least once a day, much to my benefit. I also have had time to read, study and to brush up on my extra-curricular education! Most recently, I am reading the The Circadian Code written by Satchin Panda which spells out in clear, well documented and referenced studies many of the principles that I’ve taken for granted over the past two decades in my career! I usually read case-studies and check references, and then plunge into the self-testing phase. As a trainer It has always been about the science and not just quoting lines and reciting stats! So the premise of this experiment: Clocking my sleeping and waking, scheduling my eating and assuring exposure to light. These factors can contribute to our well-being just as much what we eat and how active we are, and in some cases more so! I have signed up to MyCircadianClock as part of that grand experiment, but I am going to try something a bit more personal and focused! Please stay tuned for a spreadsheet and tracking sheet that I'm putting the finishing touches on right now! I'm excited from the results of just the past few days!