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Look younger, feel better and lose weight!

Jun 15 2019

Look younger, feel better and lose weight….

I recently noticed my vision was getting worse. Discouraged by this new symptom of getting older, I reluctantly made an appointment with my optometrist. After my exam was finished, the doctor looked puzzled.

Interesting…your eyes are not getting worse, John. In fact, they’re better. Your prescription is too strong and that’s why your glasses no longer work for you.”

“What? How?” I thought she was joking.

She smiled and said, I haven’t got a clue but whatever you’re doing…keep doing it.

A few months prior, I was diagnosed with an autoimmune condition called Pseudogout or medically known as Calcium Pyrophosphate Deposition Disease (CPDD). The symptoms are similar to regular gout except there’s no medicine for it, no cure or even a prescribed diet. Every Google search landed me in an ugly place.

I basically learned this disease will eventually destroy all your joints. The medical community knows little about it and most who are diagnosed are doomed to the joys of joint replacements.

I noticed my pain started in my bad knee and slowly moved to other joints. Many people who have this condition go for years without a diagnosis because it requires aspirating the ailing joint, looking out for Calcium Pyrophosphate Crystals. Pseudogout, an autoimmune disorder, is a form of arthritis. I’ve suffered from this condition for over ten years but I was not properly diagnosed until this past March. My father suffered from Psoriatic arthritis and my sister has M.S. So there seems to be autoimmune issues within my bloodline.

I decided to find out everything I could regarding this disease. But, I knew the most important thing I could do was not claim the disease in the first place.

I eat really well, exercise…I don’t drink… smoke… do drugs…even my lifestyle supports a low stress levels! I had a hard time understanding how this could be happening.

I decided to look at the habits I could control and the first thing that came to mind was my diet—it’s an ‘activity’ I do at least three times a day, so it’s something crucial to consider. I took a good hard look at what I ate and began to cut out all sugar (even fruit) and starchy carbs (rooted veggies). I was basically doing my variation of the keto diet, which includes green vegetables and cruciferous vegetables.

Unlike a true keto diet, I still eat a large quantity of protein each day and this does not follow the ketosis protocol. I eat about 1.5-2.0 grams of protein per of pound of body weight. I eat more than most because I’m passionate about building and maintaining muscle. Through trial and error, I’ve discovered what protein requirement works best for me. Muscle is, in my opinion, the fountain youth!

If you’re the type of person not interested in putting on muscle, eating between .09-1.2 grams per kilogram of body weight is fine. If you suffer from chronic kidney disease you will need to follow your doctors recommendations.

In my plan, I only eat organic chicken and trout for my protein. My fats consist of avocado, organic butter, heavy cream, flaxseeds and Brazil nuts (there’s also a lot of omega 3 fish oil from the 10 oz. of trout I eat on a daily basis.)

My smoothie from heaven:
I feel a huge part of my healing process was the daily smoothie I make. Not only did it calm the inflammation in my joints but…I lost weight!

I believe this smoothie contributed to my vision correcting itself and turning back time. If this power-packed drink is rejuvenating my eyes, what else is it doing to the inside of me.

Preparing this drink is time consuming and the taste is something I’ve gotten used to. If the taste is too strong cut back on the ginger or turmeric. To help with time, I blend enough for two days, put the remainder in the refrigerator (still in the blender cup) so it’s ready to go. All the veggies are chopped ahead of time and placed in the freezer. I chop enough for approximately five to six smoothies.

Our world is consumed with quick fixes… popping pills and cosmetic procedures but I believe in prevention through diet, exercise and good hygiene. All of us must invest in something…why not your health? Live without regrets.

I’ve listed my smoothie ingredients below.

NOTE: It’s important to remember that if you are working with a healthcare practitioner such as a doctor, nutritionist, or other holistic or functional medicine doctor, check with them before incorporating this into your daily routine. Many times certain foods can aggravate underlying medical conditions or interact adversely with medications. You should do your own research as well before incorporating anything you read on the Internet. I am putting this out there to let people know what worked for me. Also, this drink is packed with vitamins and minerals. If you are taking vitamins or supplements you risk overdosing.

Frozen Baby kale (Considered the healthiest of all green vegetables)

Frozen Celery – (Detoxifies liver and kidneys and boost fat or lipid metabolism)

Frozen Cucumbers – (high in water, sulfur and silica-both help heal splitting nails and hair)

Frozen Parsley – (Detoxes kidney and blood- good when made into a tea as well)

Ground flaxseed- 3 Tbsp. (Great healthy fats)

Chlorella- ½ Teaspoon or label instructions (Green algae. Oxygenates the body and helps heal)

 

Spirulina- ½ Teaspoon – (Blue / Green algae and considered the most perfect food) 

Lemon- 1 whole- increases the amount of citrate in the urine to inhibit kidney stones. Also aids in absorption of green veggies by neutralizing oxalic acid -aka oxalates.

Ginger root- 2 inch stalk or bulb (Great for inflammation and soothing the stomach) In the photo below, Ginger is on the right.

Turmeric- 1 inch stalk (Great for inflammation and combating cancer) In the above photo Turmeric is on the left.

I also add a natural organic sweeter called Sweet leaf Stevia. I put 4 packets in.

“Re-mineralized” RO water-12 oz. (Reverse Osmosis)  -What more can you say about pure water.

 

Then I blend it up with a “vita-mix” blender. Viola’:

The order in which I place the food items in the blender is important for it to mix thoroughly. If not done correctly, the smaller particles will get stuck in the bottom.

I place them in this order:

  1. Celery
  2. Cucumbers
  3. Parsley
  4. Baby kale
  5. Chopped lemons
  6. Ginger and turmeric
  7. Chlorella & Spirulina
  8. Flaxseed
  9. Stevia
  10. Add hot water to 1/2 the blender and let it sit for 2 mins so the frozen items loosen up. Then add cold water or room temperature depending on how cold you want it.

NOTE:

For those of you that may suffer from a heart condition called “Atrial Fibrillation”. Studies have shown that drinking frozen or cold drinks may trigger this condition. As the cold liquid passes through the esophagus, it comes in close proximity of the cardiac parasympathetic nerve. Read more about it at the link below. What can be even far more symptomatic is ingesting the cold liquid after exercise when your body is already heated up. This is usually when most people drink smoothies-immediately after exercise. This is why I bring it up.

Cold drinks causing Atrial Fibrillation

The best time to drink a smoothie like this is immediately after a brief “fast” (like intermittent fasting). I fast for 12 hours a day and break my fast with this. Your digestive absorption is at its best at your first meal after a fast. Drink this slowly. Eating too much, too fast and having cold liquid can disrupt the digestive process.

The entire purpose of my green drink is to combat inflammation and fill my body with oxygen and cleansing foods for the kidneys, liver and gut. Once the liver and kidneys are healthy along with your gut micro biome (Flora) the body can begin to heal.

I was drinking my green drink for two months prior to my eyes getting examined. I also cut out all sugars and I believe my elimination diet combined with my green drink is what improved my eyesight as well as alleviated 90% of my Pseudogout symptoms (I was told that CPDD was near impossible to cure or improve). All of this happened in a mere two months.

My wife also mentioned another obvious perk–my grey hair has diminished. Only time will tell what other health benefits I will incur; in the meantime, don’t expect me to give up my ‘Green Machine!’

Hope it blesses you like it did for me.

John Turk

 

 

Category: Health, Nutrition, Weight Loss

Exercise Myths and Why!

Dec 27 2010

I’ve been a personal trainer for well over thirty years and it never ceases to amaze me how some of the mainstream media and public still believe certain myths about diet and exercise as fact. So what I will try to do here is “debunk the funk” about some of the most common myths that many people believe to be true. We all have our excuses not to workout or to stay out of the gym but in order to see great results, we need to STOP making excuses, and as my company slogan says- “Get over it”.

So I decided to list the most common exercise myths in the order of what I believe to be the most rediculous.

1) “Lifting heavy weights or lifting any weights makes you bulky.”

Screen-Shot-2015-06-09-at-7.35.27-PM

This aggravates me more as a personal trainer than any of the other myths on the list. I can point out many men under 150 pounds that can lift far more weight than I can. They are actually skinny. So what makes someone bulky you ask? It’s simple: Your Fork! Weight lifting and the type of results you want to achieve all depends on how you workout with those weights. So many woman are tricked into this “bulky belief” which robs them of so many benefits, such as greater bone density to prevent osteoporosis, strength that helps them in everyday life and vital hormone and immune system stabilization that only hard work can attain as we age. Lastly, an increase in metabolism at rest, due to an increase in lean tissue (not bulky fat). Muscle cells have something called a mitochondria which is the powerhouse of the cell and uses energy. With an efficient mitochondria a person can burn more calories at rest. Here’s more info on weight training’s benefits.

2) “Too much muscle turns into fat”

Screen-Shot-2015-06-09-at-9.53.13-PM-300x283

This one is so crazy that it doesn’t even warrant much of an explanation. Muscle is muscle it can not turn into fat. What makes this seem true is many of the bodybuilders and football players continue to eat like they did when they were competing and put on weight when they quit because their eating habits do not change.

3) “If I don’t eat I will lose more weight”

Screen-Shot-2015-06-09-at-10.03.36-PM-157x300

This is true at first, however after 24hrs your body begins to slow the metabolism to accommodate for the lower caloric intake and before you know it you’ll find yourself putting weight on by eating just a Tic Tac. So try to aim for a daily caloric deficit of 300 calories below your maintenance. This will prevent the body from slowing the metabolism. As a general rule of thumb, a good way to find a starting point to determine your daily caloric intake is to take your body weight and multiply it by 15. Realize some people may require more or less. This is only a starting point and a safe amount of weight loss per week is 1-2lbs. If you lose more than 3 pounds in a week you run the risk of slowing your metabolism. Here’s some good information about nutrition and personal fitness.

4) “I just want to work my stomach so I can spot reduce”.

Screen-Shot-2015-06-09-at-10.08.15-PM-259x300

Are you sure??
The initial feeling of spot reducing that many new exercisers experience is the toning of a muscle that was not used for a very long time. After that, all one can do is build that muscle and not spot reduce the fat around it. Unfortunately when God created us, he made us all unique and we all deposit fat differently. Some around the stomach, some around the hips and butt and others between the ears. The ones that develop fat between the ears will never lose weight because they continually believe these crazy myths and try to replace hard work and dedication to a healthy lifestyle with fad diets, pills and potions and other drugs that make your stomach look…down right nasty.

4) “Stretch before you workout”

Screen-Shot-2015-06-09-at-10.12.05-PM-227x300

Although I am a big believer in stretching it is also possible to over stretch and impede performance. In sport a muscle requires a certain amount stretch reflex to attain maximum speed and performance. By over stretching an athlete can impede this reflex and slow his or herself down or worse cause injury. Light stretching on a daily basis before and after exercise or sport is best. Stretching should be relaxing and not painful.

5) “Don’t eat before you workout”

Screen-Shot-2015-06-09-at-10.17.41-PM

This school of thought is correct when it refers to a large meal, however studies have found that small feedings a half hour before exercise actually helps to limit fatigue and muscle tissue breakdown. Realize it is not advisable to eat prior to a competitive event and it’s a good idea to speak to your coach or nutritionist if you are competing in any activity.

6) “Don’t eat fatty foods”

This pertains mostly to trans fat or saturated fats. The fats contained in walnuts, seeds, avocados, fish and oils such as olive oil are excellent for maintaining health and should not be avoided unless there is a medical reason why.

Well I hope this information helps and as always if you are under the care of a doctor or nutritionist always ask them what to do before adding or changing your diet and before beginning an exercise program.

Category: General Info

How to Choose a Personal Trainer in San Diego and Elsewhere?

Jun 11 2010

Having been a personal trainer for over 20 years I’ve been asked this question many times. There are a lot of personal trainers out there and many are down right dangerous and can sometimes hurt an unsuspecting client. Do a Google search of “ Personal Trainer San Diego” and you will turn up hundreds. So how does someone know who is good, bad or “ugly”… so to speak? The best way is by a reliable referral but many times that can be wrong, especially if the source has different goals from you. You should start off by doing you’re own investigation if someone refers you to a Personal Trainer in Chicago or any other state for that matter.

I’ll start off by recommending you look at the type of certification your personal trainer has. I don’t like to talk negative about any individual or company; so I’ll just name the one’s I feel are top of the line when it comes to making sure your trainer is right for you. If a company isn’t listed it doesn’t mean they are not good, it’s just all a matter of opinion. My opinion was based on several factors:

  • 1) What certifications my peers have, who do I respect as a good Personal Trainers.
  • 2) What pre-requisites are required to obtain the certification? i.e. college degree or no background.
  • 3) How long the company has been in business?
  • 4) Is the company an industry leader in research and development when it comes to sports and fitness?
  • 5) What credentials do most of the Athletic Trainers hold, who work for many of the professional sports teams?
  • 6) Do they specialize in Personal Training certifications or do they dabble in many different areas related to fitness?

 

    7) Are their continuing education credits accepted by the top organizations in the field?

Here are some of the companies I feel are at the top of the fitness field in what they offer:

The NSCA (National Strength and Conditioning Association)
This certification is widely accepted and known as the gold standard in sports and fitness. It has all the credentials I’ve listed above and most respected professionals in the field who work for sports teams or write for fitness journals or magazines have one of these certifications.

The ACSM (American College of Sports Medicine)

This organization has many different types of certifications specializing in Clinical, Specialty and Health and Fitness. They are also known as an industry as a leader in Sports and Fitness. The ACSM is also a the top in the world of sports and fitness research and development.

The NASM (National Academy of Sports Medicine)

This certification is one that can be obtained without having a college related degree and is in my opinion the best one for trainers that do not have an advanced education in health and fitness such a Bachelors, Masters or Phd. The NASM also offers a variety of certifications for the fitness professional.

Another credential worth mentioning is if your Personal Trainer has an advanced degree like a Bachelors, Masters or Phd. in a fitness related field or has clinical work in a hospital or organized athletic program, like a college or sports team. These individuals usually possess knowledge of periodizing a program through different phases of the clients fitness level or season.

There are many other signs of a good personal trainer but as many people don’t realize there are certain signs differentiating a professional from someone in the business as a hobby or side job:

Are they on their cell phone while you’re working out?
Do they care for you as a person?
Do they show up late or leave you standing?
Do they spot you on all overhead movements?
Do they have a game plan or show up with nothing in hand and and act like they have a game plan and “wing it”?
(Lets face it, if they are a busy trainer how do they remember all the exercises every client does as well as the weight lifted)
Do they explain why they are doing things and change it up if you’re not seeing progress?
Does their body inspire you or do they look like they need a Personal Trainer themselves?
They should be insured and CPR certified.

Finding the right Personal Trainer is hard to do, because they not only have to be good at what they do, he/she should be professional, courteous, friendly and have a good personality. Personal Training is a service related industry and does not have a governing body to regulate who can call themselves a Personal Trainer and who cannot. Until the state or federal government decides to monitor the industry, people will have to use due diligence in who they select to help them reach their fitness goals.

Thanks for stopping by.

Category: General Info

Intestinal Bacteria

Dec 20 2009

A recent study showed that normal weight people have more Bacteroidetes bacteria in their stomach and intestines, while obese people have more Firmicutes bacteria.

Researchers don’t know if Firmicutes bacteria cause obesity or if obesity causes Firmicutes to grow, but the implications are huge: change the bacteria in your gut to change your body!

In fact, the same researchers have found that everyone’s bodies actually extract different calorie amounts from the same exact food, depending on your own particular combination of intestinal microflora.

For example, you and your friend could eat the same steak dinner, but depending on your gut flora, you could extract more calories from the same meal. Google Fermicutes and read up.

Category: General Info, Nutrition, Weight Loss

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