Category: Health Care

HOW MUCH DOES A PERSONAL TRAINER COST IN BATTERSEA, SOUTH WEST LONDON, UK?

If you’re considering hiring a personal trainer, and would like tips on how to reduce the price, this is for you

In this article we’re going to answer the question, how much does a personal trainer in Battersea, South West London cost?  There isn’t always a simple answer, but we’re going to be as upfront and open about prices as we can be.

We also include a few tips on how to reduce the price of personal training too.

At Fit to Last we deliver a body transformation programme that hundreds of our clients have used to achieve results they’re delighted with. We’re so confident that you’ll achieve great results with our programme, we even offer a money-back guarantee.

HIRING A PERSONAL TRAINER IS NOT JUST A FINANCIAL INVESTMENT

Hiring a personal trainer Battersea alone, will not necessarily solve your health and fitness problems. The investment is not purely financial. A certain amount of your time and effort is required too. However, the COMBINED effort of the GUIDANCE OF A FITNESS PROFESSIONAL AND YOUR COMMITMENT, can accelerate and improve your results tenfold.

THE IMPORTANCE OF THE CONSULTATION

Getting a consultation is important if you’re considering hiring a personal trainer. I know what you’re thinking…”you want to get me into your gym so that you can sell me stuff, right?” Well, that’s not quite true.

If you’re someone who cares about your health and the way you look and you value what we do here, then the prices aren’t going to frighten you at all.

The reasons you need to come in for a consultation are nothing to do with the price really. They are more to do with what kind of assistance and programme you need and whether personal training is the right service for you. It’s very difficult to answer these questions over the phone or in a blog. But we’ll try our best to do so here.

QUESTIONS TO ASK YOURSELF BEFORE HIRING A PERSONAL TRAINER 

personal trainer Battersea

What are my goals?

Before hiring a personal trainer, it’s important to have a clear reason as to why you think you need the service. Having specific goals and communicating them with your personal trainer is the best way to enable them to assist you with a clear plan. A measurable goal will help you to track your progress and how effective your programme is.

How long have I been struggling to get results on my own?

If you’ve been going to a gym and/or classes on a regular basis for more than six weeks and haven’t seen any changes in terms of weight loss and/or toning up – the guidance of a fitness professional is very likely to get you results from the time you spend exercising.

Certain methods of exercise are best suited to certain goals. A personal trainer should ensure that you do the most appropriate exercise (and with good form to prevent injury) to achieve your goals.

What’s holding me back from achieving my goals?

Asking yourself this question should help you to understand the kind of assistance you need from a personal trainer. You can drill down to specific areas where you need assistance and the type of guidance you will benefit from the most.

How much knowledge do I have on the right nutrition to support me in achieving my goals?

The absence of a suitable nutrition plan can seriously hinder the results expected from your exercise. Hours of hard effort in the gym can be reversed by making ineffective food choices. With all the different diet methods and information on what to eat and what not to eat, making a decision on a plan of action can be overwhelming.

An experienced, knowledgeable personal trainer will be qualified to give you tailored guidance and a nutrition plan aligned to your fitness goals and dietary requirements. To get those “see it in the mirror” results, it’s vital for your nutrition to be aligned to your fitness goals.

How much knowledge do I have on exercising to achieve my goals?

A personal trainer is especially valuable when you’re new to exercise and/or training at a gym. Walking into a weights or cardio room can be daunting when you’re not sure what to do. The guidance of a fitness professional will help to build your confidence in this environment, by showing you how to use the equipment as well as gym etiquette too. When you begin learning what to do at the gym, you’ll feel less self-conscious and you’ll begin to truly benefit from the time you spend there.

On the other hand, if you’ve been going to the gym regularly, but doing the same type of workout day after day, you may find you’ve hit a plateau in terms of progressing further or reaching your goals. There are constantly new methods and research being developed. A good fitness professional will be up to date on these trends and will be able to advise on the most suitable that apply to you.

Will I need guidance and support outside of my personal training sessions?

It’s important to consider factors aside from your exercise that may be having an impact on your ability to achieve your fitness goals.

If you’re with your personal trainer for 2 to 3 hours per week – what is happening during the remaining 166 hours?  A good personal trainer will coach and support you, not only in the time you are together training but also outside of those sessions too. The lifestyle you lead and the choices you make will impact your ability to achieve your goals.

It’s important that your trainer assists you in identifying any limitations that could be standing between you and your goals so that you can make a plan to reduce them as much as possible to make progress.

THE COST OF HIRING A PERSONAL TRAINER IN BATTERSEA, SOUTH WEST LONDON

The cost of hiring a personal trainer in Battertsea can vary from £35-£120 per 60-minute session.

A large majority of personal trainers offer a discounted rate, based on the number of sessions you buy at a time.

Here at Fit to Last, our prices are set on a monthly rate. The reason we do this is because the strategy that we design for you will be based upon the results you want to achieve and a timeframe to achieve those results. In our experience, progress is much more consistent (and therefore results too), when training and lifestyle coaching are completed within timeframes.

WHY DOES THE COST OF HIRING A PERSONAL TRAINER VARY?

There are a few reasons why the cost of a personal trainer can vary:

  • Training environment: the more exclusive and expensive a training location is, the higher the cost of a personal trainer.
  • Experience: when some personal trainers first gain their qualification, they charge a lower fee. As their experience grows, they increase their rates.
  • VAT registered: well-established personal training companies are often legally required to register for VAT. Companies registered for VAT must add this to their price.
  • Training location: some personal trainers reduce their own costs by training at your home or in a nearby park (thereby cutting out the cost of renting/buying space). They then pass on this reduction in their cost to you. Training at home can be really convenient, however, it can have its limitations in terms of equipment and space and therefore, training methods. Also, outdoor training can be weather-dependant.

3 WAYS TO REDUCE THE COST OF HIRING A PERSONAL TRAINER

1. Time of training

Some personal trainers offer an off-peak rate if you choose to train during a less-busy time of day.

2. Semi-Private Training

Training within a small group (4 participants or less), is a great way to benefit from a service very similar to 1:1 training. The difference is that you are paying a significantly lower price as you are sharing the service and therefore, the cost. Within a small group of this size, your coach will still be able to give you the attention you need  (tailoring your training, motivating you  and monitoring and correcting your form).

There’s also the added advantage that you may be the type of person who enjoys training with others and finds that even more motivating. The semi-private format also adds an extra level of accountability and joining a new ‘fitness family’ can be great fun too.

Here at Fit to Last, we understand it can be tricky pairing up with a buddy who wants to train at the same times and location as you. This is why we even find training partners for you. If you have a buddy that you’d like to train with, that’s possible too.

3. Online training

If you’re self-motivated, but feel you could benefit from the guidance of a fitness professional – online training could be a suitable option for you. As your coach will not be with you during the time that you train, this can reduce the cost significantly. Whilst saving money, you will still benefit from professional guidance, accountability and a programme to ensure you make progress and achieve your goals.

Article Source: https://www.fittolast.co.uk/blog/4063/how-much-does-a-personal-trainer-cost-in-clapham/

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THE 3 HOTLY DEBATED FITNESS TOPICS

Personal trainers and fitness coaches often get questions about various fitness or nutrition topics. However, some topics come up more often than others. Although the internet has countless number of resources, each trainer as their own take on different topics. Below are three topics that are hotly debated in the fitness industry that I would like to share my knowledge and experiences on.

Static stretching vs. Dynamic stretching

We always get this question about “which stretching is more beneficial?” and “which stretching will get me more flexible?”. Let’s begin this topic by defining both types of stretches. Static stretching is when a stretch is hold isometrically (non-moving) for 30 seconds to 2 minutes. Dynamic stretching is when an individual moves through the range of motion of a stretch without stopping.

So when would we perform each specific stretching? Generally, dynamic stretching would be performed before a workout session or a sporting event. This is to ensure maximum injury prevention, blood flow into muscles and retention of power. To increase flexibility of a joint, static stretches are performed. Static stretches are recommended to be performed after a working or a sporting event. This is because the body is warm and there is fluidity in the joints. Generally you would see athletes doing these dynamic stretches out on the field or court. From here they transition into sport specific type of movements, such a skill they would use in the game. Other than warming up their body, they can get their mind-to-muscle connection synced up as well.

There is a specific scenario to perform each specific stretch and each have their own benefits. A personal trainer in Richmond Gym can describe the differences.

“Just Squat, Bro!” vs. Corrective Exercise

Richmond Gym

There is often a conflict between “Bro workout science” and proper “exercise science”. The former will encourage you to train through pain with no prescription to address deficiency while the latter will help correct any mal-alignment and allowing you to perform at your best, pain-free. For example, a client has lower back and hip pain on one side. Simply getting this client under the bar and allowing the weight to sort out any deficiency is definitely a one-way street to further injuring them. It is recommended that they see a physiotherapist to have a thorough assessment before applying any physical activity. Further, it is important to prescribe proper corrective exercises to combat these deficiencies. Perhaps this client can start out with bird-dogs and unilateral hip abductions for hip trengthening. Progressively they can perform box squats to build strength in the glutes and hips with a limited range of motion. Finally they can perform body weight squats with full range of motion then add on weight progressively. A personal trainer in Cloverdale will differentiate the difference.

Compound Exercises vs. Isolation Exercise

There is often a conflict between whether one should do more compound or isolation exercise. Let’s begin this topic by defining each one. A compound movement is when two or more joints are being used, for example bench press or squat. An isolation movement is when only a single joint is being used, for example a bicep curl or a quad extension. In my opinion, there is always a good time to use each one and there are a number of factors to determine that. Compound exercises are great for developing overall body strength as well as greater caloric expenditure. Isolation exercises are great for increasing the volume of work for a certain muscle group. Compound exercises are generally performed in the beginning of the workout as our bodies and minds are fresh, thus less chances of error and injury. As we get through the training session, fatigue will set in which then we would want to move into isolation movements because they require less concentration. Repetitions for the movements also change depending on whether it is a compound or isolation exercise. Generally, repetitions using a compound exercise will be lower than an isolation exercise. Why? Because with isolation movements, it takes longer for a muscle to reach failure (unless you’re using very heavy weights which we don’t recommend). So with isolation exercises, it is recommended to use higher repetitions (15 – 25). A personal trainer at Crux Fitness will prescribe both during a training session.

Article Source: https://www.cruxfit.com/the-3-hotly-debated-fitness-topics/

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clear liquid protein

Do Flavored Protein Water Work?

Since you are not the first one who has decided to take flavored protein water there are hundreds of people out there who had already taken them and derived the benefits out of them. One of the major reasons of their popularity is people who added protein waters to their daily diet really got help from them.

If you are still asking do protein waters really work? Than the simplest answer to that would be yes they do work and help your body in building muscles. The only thing which has to be kept in mind is to know the requirement of your body and how well proteins will affect your body.

Protein along with fats and carbohydrates is the major nutrient being found in our body. Without them it would be difficult for our body muscles to gain strength and stamina as required by the body builders. Protein waters are consumed to improve the deficiency of protein within our body.

flavored protein water

flavored protein water

Protein waters provide the convenience of fast protein in your body without taking huge meals. At the same time if you don’t feel good to take them alone as a meal you may add some staple food to make your protein waters diet more health friendly and easily consumable.

Many body builders still believe that taking too much protein in your diet and not actively consuming them will lead to a raise in fats. Thus if you are taking protein in your diet than it is very necessary to consume them in your workouts to gain the maximum benefits.

If you are going to gym four days a week and taking protein waters every day than you should go at least six days a week to the gym so that the protein intake could easily be consumed through workouts. If you want to know how protein waters do work for you than you should test them for a week or so and then you may notice the results and can apply your new techniques.

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How to Find Healthy Foods Eating on the Go

Healthy eating when you’re at home and in control of your environment can be relatively straightforward.

But what about when you’re not at home? Here are 5 tips for finding healthy foods to keep you on the straight and narrow. Even when you’re away from the safe confines of your home.

1. KEEP THINGS SIMPLE

Your meals should consist of:

Lean Protein i.e. chicken, fish, chickpeas

Colorful vegetables i.e. broccoli, peppers, tomatoes (eat the rainbow)
Healthy fats i.e. olive oil, coconut oil, avocado, nuts, seeds
Smart carbs i.e. brown rice, sweet potato, wholemeal pasta. These are considered to be ‘smart carbs’ because they take longer to digest. If you consume white rice, for example, it will digest quickly, therefore causing sugar levels to spike.

If you keep this simple formula in mind, you won’t go far wrong when eating away from home. While we recommend following our anytime meal template (Click here to download ), keeping that mental checklist in mind will keep you focused on what you need.

2. PICK THE GOOD STUFF

If you’re going to indulge away from home (on occasion it’s a good thing to do). Pick the good stuff.

Part of choosing quality items is to go for products containing fewer ingredients. Also, if you see an item with a list of ingredients you can’t pronounce – give it a miss.

By opting for quality alternatives as opposed to the more processed ones, you’re automatically going to fuel yourself with better nutrients.

A good example of this is chocolate. When you’re in the grocery store you’re usually presented with a choice…Snickers, Mars, or a few paces away, a bar of dark chocolate.

While dark chocolate is slightly more expensive, not only is it more satisfying (usually two squares will satisfy you), but it also features the following health benefits:

An excellent anti-oxidant
Heart healthy
Improves circulation
Can control appetite (if eaten 20 mins pre-meal)

3. SNACKS AS TOP-UPS

One of the most dangerous things to do is to leave the house when you’re hungry.

But with the busy lifestyles we have, sometimes it happens. By taking healthy snacks with you (i.e. a small packet of nuts) you’re keeping yourself ‘topped up’ in the event you get an attack of the munchies.

This is also particularly useful when at work. Keeping healthy (non-perishable) options in your desk i.e. nuts, oatcakes, biltong. This is an effective way to avoid that tasty plate of muffins calling your name…

woman-driving-with-coffee

4. COMBINE ITEMS TO IMPROVE THE FLAVOUR AND NUTRITIONAL CONTENT

Okay, I agree, carrots on their own are usually best suited for rabbits. But rabbits don’t have hummus, do they…poor rabbits!

By combining different healthy options you can turn a boring snack into something truly yummy. Click here for 5 quick snack recipes that combine healthy ingredients into really tasty choices.

5. SAUCE ON THE SIDE

Sauces can be a key source of stealth stuff that you don’t want — namely, processed sugar. Sauces may be added for flavor, but you can control how much of that flavor you add by asking for sauce on the side.

By asking for sauce on the side you are consciously taking control of your food intake.

Gym Clapham for a short podcast discussing the dangers of a diet high in sugar, how to identify sugar and how sugar can benefit your training.

The point is, by being creative and keeping healthy, quality options at the top of your mind, you can enjoy eating away and not feel guilty about doing it.

Bon Appetit!

Source : https://www.fittolast.co.uk/blog/6651/healthy-eating-on-the-go/

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Protein Water Diet Plan

Diet ProteinThe Good Qualities and Cons

Based on Susan Coils, Perhaps you have had heard of protein water diet plan? Through the name by itself, we have been expecting this type of diet is full of protein and liquid contact form. To comprehend more that subject, keep reading.

Every person needs protein to outlive. It provides the fundamental foundations the body requires to develop or repair harmed tissues. Proteins may also be needed in case you are bodyweight. Within this specific post, we are going to discuss the second option and find out how liquid proteins diet will help you achieve your aims to lose weight.

The protein water diet plan is generally a high-liquid protein drink combined with water and also to be used for 12 days. This beverage provides the essential protein, body fat, vitamin supplements, minerals as well as carbohydrates. Have got the right components, it is possible to read your own highly healthy protein drink or even discover it from the local health shop, supermarket or even online retailers.

Protein Water Diet: The Facts?

If you want a fast outcome, protein water diet could be the fastest of all of them. Instead of limiting the food intake like the majority of diet plans do, if you’re actually replacing associated with protein water diet meals. Specialists claim that you’ll require a minimum of 400 to eight hundred calories every day to eliminate just as much as 4 pounds associated with weight each week. This might sound too simple but reconsider because you’ll certainly be repeating this for almost a couple of months each day. After this period, you are going to begin to integrate food within your diet plan.

As stated in the morning, the body requires a good flow of protein each day to steadfastly maintain our own ever-changing requirements. No question, it does not take the main ingredient within this diet regime. A protein may fix your harmed muscles, bone tissue, hair, skin along with your fingernails. Proteins may also be challenging consume, which means you feel fuller lengthy enough. The discharge is gradual, which makes it a great to manage your glucose levels level. If you are doing intensity workout, you will need protein for quicker repair and muscle mass recuperation.

Whilst liquid protein diet plan seems to be the long-awaited solution, it really is not really for everybody. protein water diet is simply created for the excessively overweight ones and never merely for your overweight. This is a supervised diet because it has got the tendency to trigger fatigue, tension, stomachaches, fatigue, palpitations from the heart and most likely chest discomfort.

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Sleeping Packs and Why You Should Use One

Hello beauty lovers, Kay Beauty here for another round of skincare tips! Are you ready? Today we will be discussing the merits of a product that is extremely popular in K Beauty, but isn’t so well-known in Western skincare — Sleeping Packs!

What Is A Sleeping Pack?

A sleeping pack, or a sleeping mask, is a skincare product that is meant to be used as the last step in your skincare routine just before you go to bed. A sleeping pack delivers the nutrients and moisture of a facial mask, but overnight while you sleep. They can be used occasionally when your skin needs an extra boost, or every night if desired.

Unlike regular wash-off masks, sleeping packs typically dry down to a smooth finish, so you don’t have to worry about a goopy mess getting stuck all over your hair and pillow as you sleep. Sleeping packs can be creamy or more gel-like, but what most have in common is that they create a protective film over your skin during the night, preventing water loss and delivering moisture and nutrients. Because they are in contact with your skin for far longer than a wash-off mask, they have the potential to provide exceptional moisturizing, brightening, and nourishing benefits.

Do you NEED a sleeping pack? Well, not necessarily, but they CAN be a very useful tool in your arsenal when you are combating dry or dehydrated skin. People who don’t like facial oils may prefer the slicker, less oily feel of a sleeping pack in boosting their skin’s moisture levels. And they can be extremely soothing when your skin is irritated, chapped, or over-exfoliated.

How Should I Use A Sleeping Pack?

You can use a sleeping pack instead of your night cream as the last step in your evening skincare routine, or you can also use it on TOP of your regular night cream for super-charged moisture.

Generally, I apply a little more of the sleeping pack than I would typically apply of a night cream because it takes a little more product to form a film over the skin. Some sleeping packs dry down very quickly, but some take a few minutes until they feel smooth. You may want to wait until it is fully dry before going to sleep if you don’t want the sleeping pack smeared on your pillow.

Some great sleeping packs that we have on Skinid.se include:

J.ONE Black Jelly Pack

The J.ONE Black Jelly Pack is a refreshing way to boost your skin’s moisture without weighing down your skin. The unique “stringy” texture spreads smoothly over the skin and dries quickly. This is quite a light sleep pack, so it’s perfect for people with more oily or combination skin who don’t want a super creamy mask. However, because you can layer it several times for more moisture, the J.ONE mask should appeal to drier skin types as well.

J.ONE_Black_Jelly_Pack_Open_large

COSRX Ultimate Nourishing Rice Spa Overnight Mask

The soft and fluffy texture of the Cosrx Rice Mask garners rave reviews from all over the Internet! The Cosrx Rice Mask is a nourishing and moisturizing mask that feels more milky and creamy rather than watery and gel-like, making it excellent for normal to dry skin types. It plumps up and brightens skin, giving it that dewy bounce we all love.

 Blossom Jeju Pink Camellia Soombi Blooming Vitamin Sleeping Mask

The Blossom Jeju Pink Camellia Blooming Vitamin Sleeping Pack is as beautiful on the inside as it is on the outside. The ingredient list of this silky sleeping mask is full of gorgeous organic flower extracts as well as brightening and hydrating components. This gel sleep mask feels cooling and refreshing as it deeply hydrates.

Do you enjoy a good sleep mask? Any favorites?

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How a Personal Trainer Is Saving Your Life

This is why I do what I do at Gyms in Cumming GA.

I worked as a basic level paramedic for about 2 years back in the days. I don’t like to talk about that period of my career too much because what I had experienced during that time doesn’t make for good dinner table topic. But since I founded Crux Fitness and started helping hundreds of men and women lose fat, build muscle, and gain confidence, I realized the deep impact that my short stint as a paramedic had on my career trajectory.

One of the requirements for completing my education as a paramedic was to shadow the Emergency Room for a few days. I can still remember the weird excitement that I felt on that day. It was almost like going to a car race because you expect to see some crashes. Hours passed by and the ER was just dead (no pun intended). With just about an hour left on my shadowing session, all of a sudden you can see that something is about to happen. The energy in the room changed, and you can see that the ER medical staffs have switched into high alert.

Fit

Sure enough, within 5 minutes, an ambulance came rushing in. The paramedics quickly unloaded the patient and wheeled the gurney into the room. The patient was a young lady in her early 20’s, but she looked so tiny that you could easily mistake her to still be in middle school. A quick rundown of the patient revealed that she had a history of bulimia nervosa, an eating disorder in which the act of self-induced puking of the food immediately after eating was practiced.

She weighed in at just 80 lbs, suffering from a coma due to ketoacidosis – an abnormally high amount of acid build up in the bloodstream. Her condition quickly worsened. She can no longer breath on her own due to the constant vomiting that is blocking her airway. The nurses and doctors had to intubate her, shoving a giant piece of metal down her throat to force the trachea open while they insert a plastic tube so that they can get air to her lungs.

Next thing you know, the patient started convulsing and goes into a seizure. Her tiny body twitching violently as if making one last-ditch effort clinging on to this world. Then she goes into cardiac arrest.

I couldn’t stand the sight and sound anymore while they tried to resuscitate her and left the room.

At the time, I couldn’t understand how a beautiful girl in the prime of her youthful life would willingly do this to herself. A few years later, after Personal Trainer Richmond BC and helping numerous clients to attain weight loss, fat loss, and health improvement results, I was finally able to understand the psychology behind such behavior.

I realized that although I am not able to help those who are already suffering from eating disorders since it is more of a psychological issue of body dysmorphia, I am 100% able to help those who are taking their first steps in the journey of weight and fat loss to do it in the right way to avoid such tragedy.

I am able to help people discover the joy of having boundless energy. The strength and balance to jump into doing most activities on a whim. The liberating realization that they can actually eat well and eat often and still lose weight, lose fat and lose inches. I am able to help people to identify with how strong, how tough, and how confident they are instead of a number on the scale.

If you know anyone that can benefit from the right approach to weight and fat loss, please, please encourage them to reach out to a qualified professional.  You could be saving their lives.

Artile Source

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Natural-Hair-Products

5 Ways to Enhance Your Hair Growth With Rice Water

Hair Growth

The majority of us women have either did the big chop or transitioned into a more natural hairstyle. When it comes to being a natural sister with thick and curly hair, we experiment with at least 50 products to figure out which ones provide nourishment and shine to our hair. But – what if those hair products we seek are right in our kitchen cabinets. Have you tried rice water?

Here are 5 ways to use fermented rice water on natural hair to promote hair growth:

  1. Pre – Poo – Make sure your hair is dry before your spray the rice water throughout your hair. This will help remove any calcium build-up in your hair before washing.
  2. Co-Wash – You can add some rice water to your shampoo before conditioning your hair. This helps to deep cleanse your hair.
  3. Deep Conditioning Treatment – After you have washed your hair, spray the rice water in your hair. Then put a plastic cap over your head and leave it in for about 1 hour.
  4. Hair Rinse – Once you have rinsed your hair of shampoo and conditioner, you can also rinse your hair rice water. You can either rinse it out or leave it in your hair to dry.
  5. Scalp Rub – Take a spray bottle and spray the rice water directly on your scalp. After it hits your scalp, massage the rice water through your scalp to help with blood flow.

Natural-Hair-Products

Key Takeaway

There are several ways to use rice water to promote hair growth, you just have to find one that works best for you.

Discover Article Click Here

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How Microbiome-Optimized Probiotics Can SUPERCHARGE Your Health

Balanced gut Microflora is critical for health and wellbeing… Scientists have found that probiotics can be a powerful ally in the fight against a range of health challenges, including allergies, arthritis, asthma, cancer, depression, heart disease, and gastrointestinal (GI) problems. And a recent study showed that good gut flora can even help with weight loss!

Microbiome

The probiotics (the beneficial bacteria) and prebiotics (the food for good flora) works together to give your health and wellbeing a major boost. At BIOM, we use a TriBiom technology which includes Probiotics, Prebiotics and clinically-proven immunobiotics probiotics in a single dose to nourish and balance your gut good flora.

Not fond of fermented foods rich in probiotics like kombucha and sauerkraut? No problem! The answer is probiotic supplements, BIOM formulations that will jumpstart your digestive system and empower your microbiome to work for you at a high level, good for your entire body.

Email reply to us at BIOM for a FREE consultation on which formulations are best for you. And right now you can get FREE Cold Shipping and FREE 2-Day shipping with any BIOM product. Start writing!

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