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Extreme Health, 1 Plaza view Lane, Foster City, CA (2026)

09/01/2025

🔜 Welcome to the healthy life page.

09/01/2025

The 6 benefits of walking, according to Harvard.

Walking offers benefits ranging from improved heart health to reduced symptoms of anxiety and depression.

Walking is probably the most democratic form of physical exercise: it can be done anywhere, requires no equipment or specific skills, and requires no instructions to get started—just get going. It's also often a good gateway for those looking to kickstart a sedentary lifestyle and pursue a healthier lifestyle.

"In a publication on the topic, the institution's experts detail the 6 main benefits of walking, which range from a lower risk of cardiovascular problems – the leading cause of death in the world, according to the World Health Organization (WHO) – to the reduction of symptoms of anxiety and depression."

1. Lower cardiovascular risk
2. Lower risk of diabetes
3. Weight control
4. Better sleep
5. Reduced symptoms of anxiety and depression
6. Lower overall risk of death

- Tips for Starting to Walk
The main advice from experts is to start gradually. But there are other strategies that can help beginners. Some suggested by the American Sports Council are:

Listen to music: This will help you walk longer and faster.
Listen to an audiobook.
Set a reward for achieving a goal, such as a night out with friends or a new outfit.

Walk with dogs
Listen to a podcast.
Listen to your favorite music
Learn to use walking as a time to meditate.
Walk with friends
Walk contemplating nature
Walking is life, enjoy every moment.

I hope you enjoyed it, and let's keep walking. 🚶🏻‍♀️🏃‍♀

08/30/2025

A good rest is as restorative for the body as it is for the mind.

08/30/2025

2025 with better health: the 8 habits for well-being this year…
1. Maintain a proper diet.
2. Start exercising.
3. Get better sleep.
4. Organize your work.
5. Manage stress.
6. Interact socially.
7. Set achievable goals.
8. Be spiritual.
"In 2025, we have the opportunity to take a close look at our health, our choices, and our priorities. These are tasks we can't delegate to anyone else. There are many paths to follow, many possibilities. And the order doesn't matter. Every self-care action counts," comments psychologist Ana Lúcia Rodrigues Maretti, a Quality of Life specialist and Wellness Coordinator at Hospital Israelita Albert Einstein.

12/24/2024

To lose weight in a healthy way, you can follow some tips:

Food: Consume healthier foods, such as fruits, vegetables, lean meats, whole grains, fish, eggs and tofu. Avoid ultra-processed foods, such as cookies, ice cream, ready-made sauces and fast food meals.

Physical exercise: Practice physical activity regularly, for 30 to 60 minutes and at least 3 times a week.

Hydration: Drink 2 liters of water per day, on average.
Sleep: Sleep 7 to 9 hours per night.

Fiber: Consume foods rich in fiber, such as oats, chia seeds, flaxseeds and lentils.

Seasonings: Replace industrialized seasonings with natural herbs.

Drinks: Avoid alcoholic drinks, which are very high in calories.

Snacks: For snacks, choose fruit over bread, crackers or biscuits.

Calorie control: Go into a calorie deficit.
Consult a nutritionist: A nutritionist can carry out a complete nutritional assessment and plan a meal plan adapted to your needs...

09/17/2024

5 benefits of outdoor physical activity:

Although care must be individualized according to medical advice and the chosen sport, in general, we should all practice some type of exercise. In addition to improving immunity and physical conditioning, this practice helps to lose weight and reduce cholesterol and triglycerides, among other essential aspects for maintaining our health.

When exercises are performed outdoors, the benefits are even greater. See below how exercising outdoors can contribute to a healthier life!

1. Stimulates the production of Vitamin D:
The sun is the main way to obtain vitamin D, a hormone essential for bone health and the proper functioning of the immune and neurological systems; its rays promote the synthesis of this substance in the skin. Therefore, the time we spend outdoors under natural lighting is very important to increase the necessary levels of the vitamin.

2. Combats stress and depression:
In general, we spend a lot of time in closed environments, such as apartments, houses, offices or in various forms of transport. As a result, we distance ourselves from contact with the natural environment.

When we exercise outdoors, especially if we can walk in a park and enjoy nature, we connect again, benefiting our health, alleviating anxiety and combating stress and depression.

3. Contributes to financial savings:
Exercising freely eliminates the need to pay a monthly gym membership. In this way, it is very good for your wallet, as well as benefiting your physical and mental health.

4. Helps create a virtuous circle:
This way of exercising feeds a virtuous circle in which the sensations it provides are so pleasurable that, when trying to do it in another way, the person does not have the same pleasant feeling.

5. Awakens the body and mind:
Always staying in the same environment, such as a gym, causes a feeling of routine and boredom, as we always see the same objects in the same places and the same people.
Therefore, in addition to awakening the body with natural movements, this way of exercising activates the brain with new knowledge and visualization of natural beauty.

09/14/2024

7 Benefits of Dancing for Body and Mind:

Regular dance practice can improve flexibility, strengthen muscles, increase endurance, improve posture and reduce the risk of cardiovascular disease. Additionally, dancing can help reduce stress, improve mood, and increase self-confidence.

1. Strengthens muscles:
Dancing involves repetitive movements that require muscular strength and endurance. These movements can help strengthen your muscles over time. At the same time, many dance styles involve the use of weights or other forms of resistance to strengthen muscles.

2. Improves overall health
The health benefits of dancing act on the body as a whole. Keep in mind, for example, cardiovascular health. Practicing the activity can improve blood circulation, strengthen the heart and reduce the risk of diseases in this system.

3. Helps control weight
This physical activity burns calories, increases metabolism and motivates those on a diet. All these elements, each in its own way, help those who are looking to control their weight.

4. Improves mood
Dancing helps improve your mood for a number of reasons. Firstly, it releases endorphins, a neurotransmitter linked to the feeling of well-being.
Furthermore, it helps with relaxation, social connection, emotional expression and fun. All of this helps to release bad feelings, such as loneliness or failure, and focus on better things.

5. Stimulates the brain
Did you know that dancing can improve motor coordination, memory, ability to concentrate and even improve different senses, such as vision, hearing and touch?

6. Boosts confidence
When we do something that feels good and we are successful, our self-confidence increases. This also happens in dance. From the moment we master new skills, such as the ability to take new movements and steps, we have an increase in security and consequently in self-esteem.

7. Reduces stress
Just like any other physical activity, dancing reduces stress and anxiety. This is due to some factors, such as reducing levels of cortisol, the so-called “stress hormone”.
However, that's not all. Dancing can be a form of emotional expression that helps release negative emotions and reduce stress.

09/05/2024

4 benefits that only a Personal Trainer can provide:

(1). Provides more results in less time

If you have a busy life and need to make the most of the little time you have to go to the gym, then it's worth having a personal trainer at your disposal. It will help you avoid wasting time with training or equipment that won't deliver what you really want.
A student who wants to develop the butt area and ends up wasting a lot of time on cardio exercises, for example, will not be able to obtain the results they want and will even end up discouraged from maintaining their training. Among a wide range of exercise possibilities and equipment, it is common to get lost, not knowing what to do. That's why we say that personal helps to shorten paths.

(2). Reduces the risk of injury

Exercising without the supervision or guidance of a professional is like going to a hospital for an exam or taking any medication without even talking to a doctor. In other words: “The risk of you doing something wrong is enormous”
In addition to correcting your posture, the personal trainer will perform several other actions to ensure efficiency and safety during exercises. After all, the goal is always to leave better than you entered.

(3). Align expectations with your reality

Everyone who sets out to follow a healthy routine is in search of a personal goal. Based on this goal, the student generally sets a training pace that, in most cases, does not match their preparation. And the result ends up being:
-Injury
-Or give up
Setting realistic goals will not only help you achieve more results but will also give you motivation to set and achieve more daring goals. Based on technical and analytical knowledge, the Personal Trainer will be able to establish realistic and healthy goals that respect your limitations, but are also balanced with your desires.

(4). Maintains motivation

When we commit to someone, the chance of accomplishing something increases absurdly. Try taking the test! Now, when you commit only to yourself, a thousand and one excuses come up to sabotage you and distort your dreams.

"The Personal Trainer is essential for you who are looking for results"!

09/03/2024

Hello followers, I hope you are enjoying our post, with lots of interesting and practical tips for us to use in our daily lives. The time is now, count on us, to start a new journey with a lot of knowledge and dedication, to achieve the best version and the best body, with great health and of course. 🫵💪

08/20/2024

Do you know the right food for each part of the body? Check out these tips:

08/19/2024

How to take good care of your stomach:

We often forget to take care of our health and nutrition, causing some serious problems over time. Therefore, these problems can disrupt everyday life.

To improve your quality of life, such as stomach health, there are small tasks that can help in this process. Diet and physical exercise are the main factors in achieving a healthy life.

Therefore, we have come up with some tips to improve your stomach health:

There is no need to cut out all foods that harm your health on a daily basis. After all, it is important to be happy and satisfied with our diet and lifestyle. However, it is possible to replace some components, such as salt and oil, with healthier options without altering the taste of the food.

For example: swapping traditional oil for olive or coconut oil. On the other hand, salt can be replaced with natural herbs and seasonings.

Prefer to consume lean meats, as they have less fat. It is also important to moderate alcohol consumption, as it directly affects the stomach. Soda is considered one of the biggest villains in the human stomach and body. In other words, whenever possible it should be avoided. Therefore, choose natural juices such as orange, pineapple and passion fruit juices. In addition to being rich in vitamins and minerals, they are tasty and will keep your body hydrated at all times.

And finally, don't eat in a hurry, the more you chew during the meal, the less food you eat. This occurs because chewing makes the brain receive the feeling of satiety faster. In other words, eating calmly makes hunger go away faster, reducing the amount of food.

08/19/2024

Doing physical activity: a guide to start and never stop! 🏃🏃‍♀️🏃‍♂️

To adopt a healthy style, which brings quality of life, it is necessary, in addition to a balanced diet, to do physical activity. Many people know the benefits of exercising, especially in reducing or maintaining weight, but then why is it so difficult to leave a sedentary lifestyle aside?

We know that laziness and lack of energy, especially for those who have a busy routine, can contribute to your inability to incorporate physical activity into your daily life. However, regardless of your age, know that this story needs to change.

Do you need a little help to start exercising and take better care of your health? Just continue reading and follow the guide we prepared for you!

-Do something you enjoy
-Don't use lack of money as an excuse
-Create goals and reward yourself
-Look for company
-Fit it into your routine
-Start Slow
-Choose the best times
-Stop sabotaging yourself

So that you can start exercising for good, the last tip is: stop sabotaging yourself. You are responsible for taking care of your own health. So, don't make excuses to stop moving. Like everything in life, it takes willpower to make it work. When you feel the benefits for your body and even your self-esteem, you will realize that you made the right choice.

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