Ashwagandha is an ancient medicinal herb with numerous physiological benefits. Also known as Withania somnifera, it is a small shrub native to India, the Middle East, and parts of Africa. Ashwagandha has been used for centuries in Ayurvedic medicine for its adaptogenic properties that help the body cope with stress and anxiety.

The herb is grown and cultivated through sustainable farming practices, as it requires specific growing conditions, including dry and arid environments with sandy soil. The roots and leaves of the plant are the most commonly used parts for medicinal purposes, and they are harvested by hand and processed into various forms, including powder, capsules, and liquid extracts.

Research has shown that ashwagandha has several benefits for the body, including:

• Reducing stress and anxiety
• Improving cognitive function
• Reducing inflammation
• Boost endurance
• Increase muscle strength
• Improve body composition by reducing body fat and increasing muscle mass.

Ashwagandha can be consumed in various forms, including supplements, teas, and powders, and the recommended dosage varies based on the form of consumption and individual needs. It is generally safe to consume, but it is always recommended to consult a healthcare provider before starting any new supplement or herb.

In conclusion, ashwagandha is a powerful herb with a long history of use in Ayurvedic medicine. Its numerous physiological benefits make it a popular choice for those looking to improve their overall health and well-being.

References:
​​Kumar, Nitesh, and Renu Yadav. “Therapeutic Potential of Ashwagandha in Neurodegenerative Disorders.” Journal of Herbal Medicine, vol. 24, 2021, pp. 100406., doi: 10.1016/j.hermed.2021.100406.

Chandrasekhar, K., et al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, vol. 34, no. 3, 2012, p. 255., doi: 10.4103/0253-7176.106022.

Wankhede, Sachin et al. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 12,1 (2015): 43. doi:10.1186/s12970-015-0104-9.

A performance and wellness protocol is constructed and fortified by proactive health and wellness-driven behavioral choices. The impact is seen physiologically by way of which respond to our external environment through our lifestyle.
The benefits of getting wellness coaching include:

• Physical health improvement
• ​Mental health management
• Reduction of sick days
• Achieving higher productivity
• Reduces chances of  injuries
• Improving Spirit - Confidence, and Optimism

Being a high-performance individual gets happens through behavioral coaching and environment adjustments. Factors that play a massive part in making this happen are understanding how to structure a holistic healthy lifestyle in a way  that supports and improve overall health.

When done right, health promotion can not only improve your health, reduce healthcare costs, increase productivity, and produce a positive return on investment. In a Harvard business review study, doctors found that every dollar invested in a wellness program yielded $6 in healthcare savings.

It's essential nowadays, more than ever. Your personal productivity will leak over to your professional productivity. According to the American College of Occupational and Environmental Medicine, participating in a wellness program showed significant productivity increases, saving an average of $353/person of lost work time each year.

Many people are interested in implementing a workplace health promotion, but you should not let fear of commitment prevent taking action on something that will yield many benefits.

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I'm always looking for ways to make my life more enjoyable through experiences and experiments.
I was given a fresh bottle of Lavender oil while in France. I didn't know much about it outside that I was all-natural. I soon realized that I had received liquid gold once I started to research.

Some of the fantastic benefits of this essential oil:

1. Reduces Anxiety and Emotional Stress
2. Heals Burns and Wounds
3. Improves Sleep
4. resorts Skin Complexions and Reduces Acne
5. Slows Aging with Powerful Antioxidants
6. Improves Eczema and Psoriasis

The National Institutes of Health (NIH) warn people to be cautious when combining lavender with drugs that induce sleepiness as well as Medications to reduce blood pressure. If you are already taking the above mentioned, seek medical advice before adding lavender to your regimen—It is not confirmed if taking lavender during pregnancy or while breastfeeding is safe. Discuss any use of essential oils, herbs, or supplements with your doctor if you are pregnant or breastfeeding.
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As lavender is thought to slow down the central nervous system, doctors advise patients to stop using lavender at least two weeks before surgery. I only say this to reinforce always do personal research and make sure you are in the clear. Be adventurous and learn something new. 

Today I want to lend my professional opinion and advice.
Let's tackle the topic of training - not just working out.
At first glance, most will see them as identical, but a closer look, we can see a big difference and why a distinction is necessary. My definition, teaching a person a particular fitness skill or related behavior through practice and instruction over a while constitutes training.

These skills do not have to be solely focused on aesthetics. For example, daily self-care that leads to the improvement in the efficiency of life fall under this umbrella of skills. Lifestyle changes are necessary for training to be effective. These skills should be continuously habituated and practiced, similar to when many of us learn in school. In school, when it came to midterms and finals, some would wait to study at the last minute and typically would not yield the same results or house the same confidence that the prepared student got. Thus, learning skills to prepare your body for the examination of life is important. This is true even when your life revolves around winning championships or merely winning the day - it is crucial.

Those that have a particular end goal , such as weight gain or weight loss at hand, are the perfect candidate for programmed fitness training. I've seen many people, and every individual is unique, yet it is vital to know that we all can benefit from intently working out. Most think that the top trainee goals is to "lose weight"; however, this is a big misconception as some of the best athletes in the world can care less about how their bodies look as long as it does not affect play. Goals sometimes are very vague; however, being able to channel the real reason for training will determine if it is something a person can benefit from in the long run. Other common goals/benefits are as follows:

-Improving the quality of life
-Increase memory capacity
-Gain muscle
-Increase cardiovascular output
-Decrease the risk of cardiovascular disease
-Improve performance

An effective program typically starts from the inside and works its way out. What exactly does this mean? When we take the step to change habits, behaviors, and skills, first, we must change mentally. We must recognize that if we are not mentally prepared for the journey, we are about to endure, we will inherently prolong our process. If you do this, many changes will occur, but surprisingly, the mirrors' looks are only a by-product of the harder behavioral changes. We at least know one person who kills workouts, or at least say they do, but find it also equally hard to lose the weight. To help, scenarios such as this, training correctly with a plan is the accountability necessary to link the rest of the pillars of fitness together - food/diet, working out, supplementation (in regards to switching out lower nutrient-rich sources for those higher).

Often most people combine fitness into a big disfunction. By not wanting to live a healthy, wholesome lifestyle - maintaining mobility/locomotion and achieving hormonal homeostasis, your habits will become costly that you will pay for with your wallet and body. Do the right thing and #BeExceptional.

Be Exceptional Fitness is obsessed with improving global health with proven techniques and the latest in science in order to best serve our clients . We have decided to launch ‘Be Exceptional Business Boost,’ highlighting. Health and Wellness. businesses and their founders. Be Exceptional provides health and wellness consulting services for consumers as well as professionals.

​Our CEO and founder, Robert L. Palmer, got the chance to virtually sit with doula, fashion expert, and fitness coach, Wasidah. She shared her experience and journey in becoming more health-conscious and helping others to achieve health. 

Meet Wasidah: A Doula, Fashion Expert, and Fitness Coach
Wasidah is a full-spectrum doula who focuses on postpartum and fertility. She is a native of Philadelphia. She is certified with credible organizations such as Mama Glow, the National Black Doula Association, and The NAFSA Project School (TNPS). Wasidah is also a certified personal trainer and has a professional background in fashion, including a B.A. in Fashion Design and working as a stylist with Barneys, Saks Fifth Avenue, and Bloomingdale’s. She enjoys helping women and encouraging them to get healthy and stay healthy during pregnancy. 

Wasidah started training when she was 20. Her initial desire was simply to have abs and a smaller waist. On her way to achieving this goal, she fell in love with fitness. Her commitment to wellness further strengthened when she started to think about how many of her relatives had diabetes. She later got involved with training others because she loved fitness and wanted a more flexible life with a decent salary. She started out her journey as a cycling instructor.

Wasidah’s First Year as a Trainer
Many people believe that being a personal trainer is a bed of roses. Wasidah shared that when she just started, she did not consider that clients go on vacation. This was a challenge for her as she needed money to cover her expenses. The gym she was working required her to be exclusive and prohibited her from working for any other gym or Health and Wellness club. She felt boxed in. “I wound up renting out my apartment with Airbnb to cover the rent, which was awesome, just for that summer. I also decided to become more independent and do teaching” shared Wasidah. This experience led her to see the value of being an independent trainer. One of the main benefits of going independent was that Wasidah is had the freedom to select clients that perfectly match her skillset and offerings. 

Wasidah’s Experience with Bodybuilding
Wasidah was once an award-winning bodybuilder. After tons of people suggested that she get involved with bodybuilding, Wasidah finally gave in. Meanwhile, she found that she did not really like how she looked and the lifestyle that came with it. She was on the verge of quitting when she attended her first show. She thought it was a waste of time and that she would lose. Ironically, she ended up winning the competition. 

After a while, Wasidah decided to leave bodybuilding because she did not find it to be compatible with the life she wanted. She was about to get married and wanted to have children. She also shared that she wanted to look more natural and show people what a woman actually looks like in her 30s. She also shared that the supplements that she had to take were not very pleasant. 

How Wasidah Has Been Navigating COVID-19 Challenges 
The current pandemic affects all industries. The fact that children are staying home during this time makes it challenging for some clients to make sessions. This is even true of virtual sessions. Wasidah had to get creative to ensure that her client’s stayed on track. She decided to create personal training videos for her clients so that they can workout at their convenience. Her clients have really been enjoying this and have shared that they feel special because of her extra extended effort. 
Wasidah prefers a boot camp style of training, and this is even present in her virtual training sessions and her personal training videos. She likes to use resistance bands and tubing for several reasons. According to Wasidah, they prevent injury, which is a major concern since she is not there with her client to ensure that they do not misuse equipment. 

Ironically, Wasidah shared that her business has been much better since the pandemic and the social unrest. While some clients must attend to their children, most have more time on their hands due to the pandemic. 

Initially, Wasidah was reluctant to go virtual with her clients. When the pandemic became a major issue, she decided to train her clients in the park. She later decided to give virtual workouts a try and found that it was much better. She made the complete switch to virtual after realizing that she could achieve a lot more. Virtual has also proven to be much more convenient for Wasidah as she no longer needs to drag equipment to the park.

COVID-19 Opened the Way for Wasidah to Train Outside of America
As previously mentioned, the pandemic drove Wasidah to get involved in virtual training. Going virtual has also made it possible for Wasidah to train clients outside of America. She shared that it started with one client that she had always had great respect for. When this person asked to be one of her clients, Wasidah couldn’t say no. After training this individual for some time, she started to introduce Wasidah to her friends. These friends eventually became clients and continue to refer Wasidah to others. Wasidah is now developing an online program where her clients can benefit from her expertise without communicating directly with them.

Wasidah’s journey and her work are very inspiring. If you’d like to get in touch with her, you can visit her website, www.wasidah.com. You can also find her on Instagram with the handle @wasidah or email her at [email protected]. 

If you’d like to be featured on ‘Be Exceptional Business Boost’, please visit our website.
You are also invited to become a member of our community. Joining the Be Exceptional Fitness family will give you access to resources that will help increase your business's efficiency and build more brand awareness. 
If you are a Health And Wellness Business visit our website today, and let’s take your business to the next level. 
-Be exceptional!