Stop complaining. Yes, the weekend’s over, but there is something to commemorate, a study published in the American Journal of Preventive Medicine found that Monday is the healthiest day of the week. Followed by Tuesday. And then things get progressively worse from there. No surprise, right? On Monday we pledge to make healthy choices and ask forgiveness for all of our eating sins of the weekend. A few tips that will help you establish a healthy baseline for the rest of your week. If you can, rinse and repeat on Tuesday, Wednesday, Thursday, and Friday.

1. Hit the gym, go for a long walk, play with your kids outside, ride your bicycle - GET ACTIVE ON MONDAY (and all other days if you can) - It will flood your system with endorphins that will make you happier to face Tuesday and the rest of the week.

2. Eat Right - Plan your meals for the week. Make sure you start the week off with a good and healthy game plan. Prep as much healthy and wholesome food on Sunday so that you're ready for the new week. Buy those organic and fresh produce at the local farmer's market over the weekend, then prep them so that you're ready for the next work week.

3. Eat Less - but choose higher quality. Clean, wholesome and fresh ingredients can make a huge difference. Maybe go meatless for a day. A plant-based diets can help with weight loss over conventional diets, and that without emphasizing caloric restriction. No need to go full-blown veggie to take advantage of these benefits, maybe try starting your week off with Meatless Monday.

4. Sleep! De-Stress! Meditate - We all know stress is everywhere. Work, home, or on the road. It's known that chronic stress prompts a surge in the “fight or flight” hormone cortisol, which can tear down muscle fiber, impair blood sugar metabolism and boost the brain chemical neuropeptide Y, which sparks cravings. So relax. Breath. Go for a relaxing walk at the beach or in your local park.

5. Have Fun - It goes hand-in-hand with de-stressing. Life is hard and we all have lots of things that must be done, and they're not always fun. However, try to find something fun to do every day. Laughter is proven to improve your health. Watch a funny movie, read a good book, tell jokes or go to a Comedy club.

If you need help with any of these simple tips, please don't hesitate to contact DannyTheCoach

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We live in a hectic world. Everything should be done yesterday, by lunch or now. Take some time for yourself. Take some time to relax, meditate and reflect. It doesn't have to be a lot of time. A few minutes a day will work just fine. As long as you do it. Find a comfortable spot at home, a peaceful place in your local park, a quiet corner in your office lunchroom or if you can't find some quiet time, just relax in your parked car. Then, just sit quietly, close your eyes, imagine a beautiful place and breath! Listen to your breath. Inhale and exhale. Don't try to force anything, just breath. If thoughts come to you, let them come. Acknowledge them but don't judge them. Keep focusing on your breath. Inhale and exhale. Do that for a few minutes each day and you'll find yourself in a more relaxed state. I guarantee it! Enjoy the breathing.

Sauna therapy has been around for centuries as a way to detoxify your body, but did you know that full spectrum infrared saunas can go even further by heating up your body's core to a cellular level, where most toxins are stored? Most recently, researchers in Finland, a country where most homes come equipped with a sauna, found that men who used a sauna four to seven times a week for an average length of 15 minutes had a 66 percent lower risk of developing dementia, and 65 percent lower risk of Alzheimer's, compared to men who used the sauna only once a week.

Infrared's deep penetrating heat is what most effectively stimulates metabolic activity, which in turn triggers the release of stored toxins through sweat, as well as through the liver and kidneys. Other reasons may include a boost of brain health, lowering inflammation and blood pressure, improving vascular function and enhancing relaxation and well-being.

Just think about a fever: a hotter body increases metabolic activity, kills unwanted intruders and simulates the release of toxins. Even viruses and sometimes tumor cells can be destroyed in the infrared heat.

Your skin is the largest organ in your body and your sweat glands are one way of cleansing your skin and releasing toxins that build up in your cells. Lack of sweating may actually result in an increased toxic load over time, which in turn can adversely affect your heart and brain.
 
Traditional Sauna vs. Infrared Saunas vs. Full Spectrum Infrared Saunas

• Traditional hot rock and steam saunas operate at extremely high temperatures in excess of 200 degrees Fahrenheit. This kind of heat is uncomfortable for many people, and it is not necessarily effective as it simply heats the air around you. Still better than not sweating.
  
• Infrared light, experienced as heat, is the invisible part of the sun's spectrum and is necessary for all living things. Far infrared has the ability to penetrate human tissue providing a deep, detoxifying sweat. Far infrared saunas are the most common on the market.
  
• Full spectrum saunas emit three infrared wavelengths independently – near, mid and far. At optimal frequencies, the different wavelengths can precisely target specific benefits. Near infrared light shouldn't be confused with ordinary red light. Therapeutic near infrared light is invisible to the naked eye and has a consistent output without extreme heat or light.
  

 
Key Tips for a Positive Sauna Experience

• Pre-sauna session, hydrate with at least 8 ounces of water to prepare your body for an increase in core body temperature. It is best to maintain peak hydration throughout the day by drinking half of your body weight in ounces of water. Example: body weight 160 pounds = 80 ounces of water.
  
• To get your body accustomed to infrared therapy, start with 10-15 minute sessions at 100° F every other day. The optimal sauna experience occurs between 100° and 130°.
  
• Gradually increase session length towards 40 minute daily sessions at the optimal temperature range.
  
• Don't be surprised if you don't sweat during the first few sessions. Sweating will increase with regular use, removing toxins and leaving you feeling refreshed and rejuvenated.
• Listen to your body and be aware of excessive detoxifying. If you begin to feel flu-like symptoms, discontinue use and consult your physician.
• Post sauna session, drink at least 24 ounces of water or electrolytes (pure sea salt) to rehydrate. Dry off with a clean towel, then and let your body cool naturally.
• You can follow up later with a refreshing shower.

Enjoy your heat session.