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On this page you will find advice given not only by myself but by other nutritionists and personal trainers as well to help you avoid the mistakes that are very common to make.

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Avoid many common mistakes and learn about common experiences with this advice by myself and professionals

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  1. Eat vegetables and protein with every meal

  2. Avoid liquid calories (counting liquid calories as calorie intake)

  3. Drink a gallon of water a day (this will help you avoid drinking sugary drinks

  4. Try to workout everyday (or at least 3 times a week)

  5. Have a cheat day once a week (this allows you to look forward to something) 

  6. Track your calories (I recommend using MyFitnessPal)

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It's not so much what you're eating as much as it is how much of it you're eating

You may be wondering "what do you mean it's about how much I'm eating and not what I'm eating?". Well don't get me wrong, I do not think anyone should be eating or drinking bad food and beverage items, but it's also important to realize that everyone is different. For example if you're just starting your weight loss journey, eating bad, junk foods at all is only going to set you back. If you've been seeing immense improvements and differences in your physique then you don't need to be so strict. This segments is solely for those who call themselves "foodies", people who love food and enjoy it. You can still enjoy the food that you like, you just need to consume them in smaller quantities. For example if you have a sweet tooth, rather than eating a whole bag of candy, eat half or a quarter of a bag of candy. If you like pizza, there are a few things you can do in variation to still enjoy it. One thing you can do is make the pizza yourself, this limits the amount of grease and other unnecessary added ingredients. Another thing you can do is instead of eating 4 slices of pizza, eat 2 slices and a salad. One thing to be careful of is this "take it or leave it" attitude, this is when someone has one bad snack, meal, or day of eating and they say something similar to "oh i just ate one bad thing so now why should I continue this diet/lifestyle. I ruined it all with this one thing." No they didn't. They simply didn't have the discipline or practice of being able to say enough is enough. As you apply the strategy I had suggested you will not only be eating what you want in moderation but you will also develop a discipline that will last you a lifetime. You may have enough discipline to just eat the serving size of some foods.

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A number of videos listed below from Mike O'Hearn's Seminar Series

Here are a few videos from Mike O'Hearn's seminar on youtube in which he talks and discusses with new up-and-coming personal trainers. This series is a great informational opportunity and a great way to learn about what you're doing in the gym. Check out the other three parts below.

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Check out part two of the Mike O'Hearn Seminar Series

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Part three of the Mike O'Hearn Seminar Series

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Part four of the Mike O'Hearn Seminar Series

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Where exactly does the fat go when we loss it? Does it just disappear into thin air, or is there a science to it?

Turns out, like everything else, there is a science to it. Going into a caloric deficit to lose weight and fat through change in nutrition and exercise, our fat cells contain esters called triglycerides which are released for energy purposes. Our bodies have consistent chemical reactions throughout the day, for example, oxygen breaks those triglycerides into carbon dioxide and water. In simplest terms, 84% of the fat is released through carbon dioxide when we breathe and the other 16% is released through our urine, waste, tears and sweat.

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Squats are a quad focused exercise. Although it is a compound movement, meaning it works multiple muscles at once, the squat primarily works your Glutes, Quadriceps, and Adductors. Your Hamstrings are used as a stabilizing muscle. You can feel your hamstrings work because of their dynamic stabilizing function. That pressure and feeling you have in your hamstrings is your hamstrings working to stabilize your knees from the counteracting pressure from your Quadriceps. Many people often believe that they are working their Hamstrings as a primary muscle based on how the movement feels, when in reality that muscle you feel is your Adductor, closely located to your hamstrings. So if you want a stronger squat, you should consider using the Adductor machine.

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Chronic (Noncommunicable) vs Acute Diseases

There are generally two types of diseases, chronic/noncommunicable (ex. not contagious) and acute diseases. Acute diseases are those that generally occur suddenly and can be healed or treated in a short relatively short period of time. An example of an acute disease is getting sick, having a cold, or having the flu. Chronic diseases tend to be of long duration and are the result of a combination of genetic, physiological, environmental, and behavioral factors. Most noncommunicable diseases are cardiovascular (such as heart attacks). The parameters of a chronic disease are that they take a longer duration to cure (or may not be curable at all), lasts 3 months or more, and generally cannot be prevented by vaccines nor do they just disappear over time. It's important for everyone to know that chronic diseases can be avoided with healthy nutritional and consistent exercise.

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Are there different benefits to the temperature of your showers?

The answer the question above is yes. Cold and warm/hot showers have different health and recovery benefits. Studies have shown that some benefits to taking cold showers, as uncomfortable as they may be, include; decreased inflammation and swelling, reduced muscle soreness and fatigue, lower cortisol levels, improved circulation, and reduced pain. Other studies have shown that colder conditions result in (not all of which are beneficial); increased metabolism, increased heart rate and blood pressure, increased levels of dopamine and norepinephrine, lower levels of cortisol (stress hormone). On the other side of things, hotter conditions have been shown to improve cardiovascular heath, reduced muscle soreness and fatigue, improved brain health, better blood flow to joints and muscles, improved sleep.

As with anything else, there is always a risk that comes along with excessive use. Although water temperature can be extremely therapeutic, if you stay in a cold shower or cold conditions for too long it can result in a decreased breathing rate, a drop in blood pressure, heartbeat irregularities, and decreased consciousness. Water that is too hot can result in burns and/or heat stroke.

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Questions and answers about obesity that should help with your understanding of obesity

Q: Is obesity a personal trouble or public issue?

A: Both a personal trouble and a public issue

Q: What has changed over time to contribute to the so-called "obesity epidemic"?

A: Access to nutritious foods, the means to afford them, the time required to prepare them

Q: How do different cultural values, beliefs, and traditions affect obesity rates?

A: Observing what another culture regards as normal and natural tells us that our values are not universal, but are rather the results of naturalizing and normalizing processes that render them so. There are also populations that are more fat-tolerant and/or fat positive than others

Q: Is society organized in ways to contribute to obesity?

A: Food related practices, inclinations, and beliefs, differences in preferred body types, and the influence of the media

Q: How do we know who is obese?

A: Obesity is defined as an individuals BMI of 30 or greater (calculated by weight in kilograms divided by height in meters squared)

Q: Does BMI show if someone is healthy or not?

A: No, BMI is simply a rough estimate of someones obesity level based on their weight relative to their height. It does not measure a person's healthiness given that an individual (for example an athlete) who has an immense amount of muscle (leading to them weighing more) would then be considered obese but have very low body fat percentages.

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Let's just say there's a reason they call them torture devices...

In the 19th century, the treadmill was used to punish English prisoners. Before social movements and uprisings took place, the go-to punishment for the English prison system was either execution and/or deportation. Social movements managed to fight for a change of punishment and so the treadmill was created. Prisons were remodeled and installed was the first model of what would soon become the treadmill. Originally it was a 24 stoked, high, and long cylinder in which the prisoners would walk on tirelessly for nearly 6 hours. Similarly to the modern-day treadmill, if you don't continue to walk/jog, you would fall. As this abnormally large wheel would turn, it would also work as a production machine, pumping water, crush grain, and power windmills, hence the name "tread-mills". Eventually this form of punishment was seen as being too brutal a form of punishment and so it was banned. Later on in the 1960s-1970s the United States saw its first "jogging craze" with the treadmill being the frontrunner of this new form of cardiovascular exercise.

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Stressed Man


Part II: Shock

Stressed Man


Part I: Stress

Growing old is a privilege, a lot of people don't get the opportunity to live a long life. And although growing old is a privilege it is also a responsibility we have to ourselves. In order to grow old and enjoy our children's lives and our grandchildren's lives, and perhaps even our great great-grandchildren's lives...we have to live a HEALTHY life of our own. Inspired by the Disney+ series Limitless with Chris Hemsworth (link below), this 6 part longevity series is focused on helping you live the longest, healthiest life possible, providing the science and activities that will guide you to the keys of longevity.

The first thing we're going to focus on is the relationship stress has with longevity. When we experience stress, our brains sense that and flip a switch. A flood of hormones enter our bloodstream after our nerves send our entire system into overdrive. We experience and increase in our breathing speed, our heart beats faster, we feel wired. When our body feels like it's experiencing a dangerous situation, the energy serge we experience prepares us to either fight or run away (Fight or Flight). When our bodies then feel like we are away from danger, our stress circuit should switch back off. But when we continue to experience stress from our jobs, relationships, school, etc... The hormone cortisol, keeps flowing and our fight or flight system doesn't fully stop running. As time goes on, we get burnt out which can lead to high blood pressure, a malfunctioning immune system, and elevated blood sugar, all of which increases the risk of deadly disease.

One thing that can help with our stress, is positive self-talk. Positive self-talk allows us to recognize that our fight or flight system responds not only to the outside environment but also within ourselves (our emotions and thoughts). When we feel under pressure and we believe that we can't cope with that stress our brains hit the panic button. We tell our fight or flight circuit to turn on and prepare for the worst circumstances. When our body anticipates injury, our arteries tighten, sending blood in towards our core to prevent us from bleeding to death. Our body is simply trying to protect us. So what's the problem? Well, the problem is that with less blood reaching our muscles and our brain our mental and physical strength flag. By thinking more positively though, we open our blood vessels up again allowing us to find the energy to fight and power through.

The more stress we experience, the faster we breathe, the faster we breathe, the more stress we experience. It's a horrible cycle, but if we can practice breathing slowly and deeply, the nerve fibers in our chest will detect the change in movement and flood our brains with signals to calm down resulting in a short circuiting our fight or flight system. Everything gets dialed down within our bodies including  heart rate, stress hormone, and anxiety. Mindful Meditation in another helpful technique that not only helps us feel less stressed in the present moment, but when done regularly, can alter our stress response as a whole. The network within our brain that's responsible for our fight or flight circuit is instinctively hypersensitive in order to keep us safe. The problem is, the pressures and stress we experience daily can set it off. Scientists believe that about 8 weeks of regular mindful meditation can rewire connections within our brain, leading to a less likely overreaction to things that stress us out.

Some ways we can keep our stress levels under control is by practicing mindful meditation 3 times a week, practice box-breathing when feeling stressed out, and trying positive self talk when we feel under pressure and tense.

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