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I remember when this disease was first reported in the news out of China. I recall all the medical staff were wearing full on hazmat bubble suits. Now, somehow our “neck gators” are just as effective in protecting us along with our favorite sports team mask. Masks don’t work, however many people site studies that show they work, but when you look closer they are not done with a control group and they are very small.
A Danish study tested over 4800 mask wearers and had control groups. They found masks were ineffective in preventing the spread of viruses. Incredibly, the CDC has dismissed the Danish study as “inconclusive” and “too small” while praising the observational study of the Missouri hairdressers, with its fewer than 200 participants and no control group, as a landmark case. That is not science, that is seeing the result you want and avoiding the truth! Here are MANY more studies showing masks do not work.
If people want to wear a mask that’s their preference and they should respect those who choose not to wear one. Masks have been proven ineffective, that is the science folks!!. That’s why hospital staff in covid units pretty much wear hazmat suits and ventilator masks.
Everything on this page is FOR YOUR INFORMATION ONLY. I WOULD DISCUSS YOUR TREATMENT WITH YOUR DOCTOR. Many doctors though don’t do their own research and follow whatever they are told by the powers that be and most of the time, it’s big pharma. If a doctor works for a hospital or clinic all they do is what they are told and follow specific protocols handed down! So knowing this, I would also consult an INDEPENDENT D.O. or Doctor of Osteopathic medicine, Doctor of Integrative medicine or a Naturopathic doctor like Dr. Mercola. (Dr. Mercola has recently come under attack for his work exposing the covid vaccine lie and has had his entire body of work attacked and censored.) The previously mentioned physicians work on their own and don’t have to answer to these powers that be who control the media, politicians, the entertainment industry and big corporations.
So many people say they “follow the Science” and the unvaccinated are spreading it. Here is the science!
If you are a physician telling people to get vaxxed. You are violating your hippocratic oath to do no harm. I suggest you read the research on this man made disease. Also, ask yourself why nobel prize winning physicians and many others who speak up against this vaccine are censored and shamed and are labeled as spreading “mis-information”. I highly suggest listening to Dr. Robert Malone sometime who is the inventor of the mRNA vaccine. Ask yourself why this was removed from Youtube!
With all the one-sided information floating around about Covid-19, I felt led to pass this along. The links below are to various studies not being shown in the mainstream media, but they have the potential to save lives. For some reason this is not getting out to the public and it should be. We need to be made aware of ALL our options for treatment if a loved one comes down with the Covid-19 virus. Taking an experimental ‘shot’ loaded with controversial biotechnology which hasn’t been proven or monitored for long term use, should not be our only option.
I’ve been in the health and fitness industry for over 40 years and I consider staying healthy and informed my business. Over the years, I’ve received many vaccines; Smallpox, Mumps, Rubella, Pneumonia, Meningitis, Hepatitis, shingles and the flu shot for several years prior to 2009. So it’s pretty safe to assume, I’m not an “anti-vaxer”. By the way, don’t write those people off as “conspiracy theorist” either. With auto-immune diseases, food allergies, autism, ADDAHD and infertility at their highest rates ever, it begs the question…what’s causing this? We all need to drop our politics, because it may be someone you love one day. So to say hydroxychloroquine doesn’t work, because you are politically following a cause, you may be missing an opportunity to save a loved one’s life! So remember, “it’s not about you”!
After looking into the Covid-19 shot, which was recently FDA approved. I find it ironic that the same companies they approve drugs for also funds them, this article from forbes 3 years ago explains it and this recent one sugar coats it. What’s going on here people…? All I can something’s definitely not right and this information says a lot. Run a google search on the adverse effects of the vaccine. Nothing negative will come up other than typical vaccine side effects. Then run the same search on DuckDuckGo.
Although you may have gotten the “shot” and have no side effects now, in one, two or five years that may not be the case. The problem is many people will deny side effects that far ahead in time and we won’t know for sure if it was the shot causing their severe health problems. People are having problems two weeks after receiving it and the “experts” say, it’s not because of the shot. In my opinion this so called “vaccine” is a TROJAN horse of health problems in the future or maybe even sooner. I’m shocked how willing people are to inject this new technology into their bodies. It’s mind boggling to me. What’s even more strange is offering people a million dollars to get the vaccine. Wake up America!!
These are the reasons people should consider if they want to get the vaccine:
1- To prevent getting covid:
We now know this is a colossal failure. They started out telling us the “jab” had a 95% protection rate. This is FALSE, people are getting it at high rates who were vaccinated and many are dying. Just ask Oscar De La Hoya how the vaccine worked for him. Also, don’t you think it’s odd that we have far more people getting covid now (August 2021) than post lockdown in 2020 and we have millions of people vaccinated! What caused this new Delta variant to be even stronger and more resistant? A weak vaccine is what many people in the science community are saying but when they speak up they are shamed and censored or even fired!
In addition, they say that if you get the vaccine people who test positive will likely be asymptomatic or experience a far milder illness than if they were not vaccinated. So common sense says if you may be asymptomatic or have mild illiness, you are more likely to be less cautious and unknowingly be a super spreader. So stop blaming the unvaccinated for a higher covid infection rate and a new more contagious SARS virus “Delta Variant“. The failed vaccine is responsible for that and the vaccinated community needs to get off their “self righteous” horse and start worrying about what health problems they will have in future for allowing themselves to be the first human experiment with a new bio-technology that has only been used on rats in a lab since 2005.
2- There are only minor side effects-
FALSE, there are more deaths from the covid vaccine than all other vaccines combined. In addition, many of the fatal events and serious side effects go unreported to VAERS, because people are afraid to admit it or are unsure. This information comes from the VAERS (Vaccine Adverse Events Reporting System) system.
Here is another link of the side effects which are not being reported or under reported.
They are not being truthful with the data:
Why testing your natural immunity is more important than this vaccine:
Here is a great video from a british of Columbia doctor Charles Hoffe explaining what the side effects are from the spike protein vaccination and how clots are forming:
The following are links to some important treatment and “shot” information.
2) This link is from the front lines of Covid care. Many are testimonials of people who used these drugs and were miraculously saved. I find it odd how youtube has even censored the testimonials on this web site. If you notice, they took down many of them.
4) This is the treatment protocol using the drugs the media is not mentioning. I also find it ironic now that Ivermectin has become so popular the main stream media is now trying to attack it’s usage. My wife has used it and it works. Be sure to get it from a pharmacy though and not online.
Here are some studies you won’t find in a google search. I used DuckDuckGo.
a- This is from the NIH (National Library of Medicine)
b-This is from the NCBI
c- Another Ivermectin study.
7) Here is more research and information about the “shot” and all the problems people are having.
8) This video is from the former chief scientist of Pfizer, Michael Yeadon who was in charge of Respiratory and Allergy research for over 30 years. He is deeply troubled by the lies and half truths coming out of the public health agencies and media, regarding the covid-19 “Vaccine” (shot). He is sounding the alarm!
It seems Covid-19 has become a political hot button, but when it comes to our health, facts are facts. We all need to be informed, no matter where we stand politically. What makes one sides “experts” more informed than the others? That’s a question the main stream media and government continues to ignore or…..censor, like this one.
I am a former police officer and whenever I was at the scene of the crime, I listened to the testimonies of every witness. No matter what was said to me, I always followed the evidence. When it comes to your health and safety, I implore you to do the same. Don’t say no because someone tells you it’s “disinformation”.
There are many more medical professionals coming forward against this “shot” and the way the pandemic was handled. “The cure was worse than the cause!”. Physicians and scientists all over the world who speak in opposition are immediately labeled by the mainstream media, big pharma and the government as ‘fringe’ scientists & doctors spreading lies. There is one thing I learned over the years, big pharma, the government and the mainstream media all cannot be trusted especially when it comes to our health and money. That has been proven time and time again and they have shelled out billions of dollars in lawsuits. There are HUGE amounts of money involved here!! The same government responsible for GMO’s, pesticides, radiation, contaminated water supplies, and thalidomide epidemics is now telling you they want you to be healthy and to “trust” them. I don’t trust them at all. Anyone that speaks out against this “jab” is targeted.
This leads me to something else to consider. All these drug companies are protected from being sued if anything goes haywire from you taking a risk on their bio-technology. Basically, when we accept this shot, we receive whatever they give us with no repercussions for any adverse reactions that may follow. The government won’t compensate you or your loved ones either for loss of their health or even death. You take their shot and you are left to stand on your own. For a vaccine that doesn’t work on a disease that has a 99.7% survival rate for those under 65 and is now treatable with several medications such as Hydroxychloroquine, Ivermectin and Monoclonal antibodies. In addition many people have natural immunity to covid-19 which is far better than any vaccine. So tell me again, why should I get a vaccine that has no long term research on humans, is ineffective in preventing and spreading of covid and has so many known side effects and adverse events than any other vaccine in history! The VAERS statistics are now stating there are possibly over 160,000 Americans who have died from the covid 19 vaccines. The actual deaths reported to VAERS are 15,000 and the CDC admits that only 1% are usually reported.
I’ve collected this information so you and your family will stay informed and empowered to make the best decision for yourselves. Don’t let anyone including family, friends, employers or ANYONE for that matter GUILT you into doing something you are not comfortable with! The vaxxers are the ones avoiding the “science” and want to take you down with them.
Over the past year, many of us have experienced unwanted weight gain due to the Covid-19 virus. Stuck inside with family and the refrigerator for 6 months tends to do that. Fear not, help is on the way.
There are many reasons we fail to lose the weight or struggle losing the last few pounds. It’s important to keep this popular phrase in mind, made popular by the late Jack Lalane. “Exercise is king and diet is queen, together they make a kingdom”. This is true for overall health and longevity, however when it comes to weight loss, diet is king!
In the video I will breakdown the following:
My key points to losing those unwanted Covid pounds.
1) Have a plan.
b- Goal date and sub goal dates.
c- Type of diet- Keto, intermittent fasting or classic bodybuilding, vegan etc.
D- Workout program established.
2) Psychology of weight loss:
a- Build on Success.
b- Don’t harp on failures.
c- Know your weaknesses.
d- Know your goals and keep a constant reminder of them near.
3) Preparation: (Biggest reason people fail is not doing this)
a- Prepare your meals for three days minimum.
b- Be ready in situations that may be challenging food wise.
c- Stay away from triggers that make you “think” your hungry.
Every well-rounded program also has an important nutritional element. That’s why I also offer a nutritional guidance plan for beginners or intermediate fitness enthusiasts, that only costs $20.00. Go to the following link to learn more: Nutrition plan purchase
Weak Mind equals a Weak Body:
This post chronicles my wife’s health journey from the brink of destruction back to health utilizing natural remedies and smart training principles.
By Julia Turk:
My 33rd birthday was difficult to celebrate. I remember thinking, how could I enjoy my life when my body felt 93 years old? Everything in my body ached; I felt delicate, as if I could snap with a twist in the wrong direction or speed.
One of the hardest parts was watching my thick hair fall out in clumps; my health issues were so severe it became a real problem for our condos plumbing system.
After getting some blood tests and a bone scan, (John had to convince the doctor to do this because he felt I was too young to have porous bones, even though I had low back pain and a family history of osteoporosis. ) The bone scan revealed I had Osteopenia in my spine and hips; I was sent home with a prescription reserved for someone more than twice my age. As soon as I started this regimen, I felt even WORSE; every one of my joints ached, especially my jaw.
When my husband researched this further, he discovered that a ‘rotting of the jaw-bone’ was a common side effect for individuals taking this medication for long periods of time.
John is a passionate health professional who took my health very personal. He wanted to help me navigate the kind of healing that would work with my body, not against it. John warned doing things his way would not be as ‘easy’ as taking a pill; it would require a change of bad habits and mind-sets that had gotten me in this mess to begin with.
You see, I was a swimwear model and in order to maintain my figure (and keep working) I adopted a harsh exercise regimen and adhered to a strict diet that got me instant results. But this ‘stay skinny’ diet was not supporting muscle growth, bone strength, mental or organ health. Although this served me well cosmetically, it destroyed my vibrant, youthful foundation.
By the time I was thirty-three, I was devoid of energy, had a hard time concentrating, was an emotional wreck and couldn’t sleep through the night. My body was rebelling from my caffeine fueled nights and nutrient-deficient low calorie diet. I had pushed the poor thing into over-drive.
My doctor recommended I gain twenty pounds (to build bone density) and continue taking that disastrous pill along with calcium supplements.
Gaining twenty pounds on my four-foot eleven frame? I trembled at the mere thought.
My husband hugged me, promising he would help find a better way. A couple of days later, his genius intervened with a holistic and creative plan. We would ‘trick’ my body into believing it had ‘gained’ weight by wearing a weighted vest (20lbs), cleaning, doing chores and going up and down the stairs with it on. I honestly thought this would make my fragile frame feel as if it would break, but it did not! In fact, wearing the vest had the opposite effect. I always felt BETTER whenever I did.
This was the beginning of me feeling hopeful that change could happen.
I refused to gain the weight but obeyed the doctor’s orders to take Calcium Citrate pills. Strangely, every time my calcium levels were tested, we discovered my body was not absorbing any of it; my levels had not budged.
The truth was, my body needed to receive calcium though sources it would recognize, which was in actual food. I began incorporating Greek Yogurt which contained calcium as well as probiotics to aid digestion. I added Magnesium Glycinate, Phosphorus and Boron which aids calcium absorption.
Since I love vegetables and was eating a lot of spinach at the time, John had me squeeze a lemon over my leafy greens, this would neutralize the oxalic acid in the spinach, which can bind with iron and calcium, preventing their absorption. My doctor diagnosed me with low levels of vitamin D and placed me on a super-large dose of it one time a week. In order not to overtax my system, John lowered the amount but switched the frequency of my vitamin D dosage to every day.
My husband encouraged me to take weight barring activities more seriously (safe and effective heavy weight-lifting) not for esthetic purposes but to ‘stress my axial skeleton and hips’ and trigger the body’s natural response of laying down more bone. Heavy weight training was something I’ve always hesitated to embrace, for I’m naturally drawn to a more svelte, lithe esthetic. Muscle is something I’ve always seen as beautiful trait reserved for manly men but in order for me to heal, I needed to re-frame that thought. The truth is muscle shapes the body into its beautiful form. It is the foundation of a healthy figure, longevity, metabolism and a healthy immune system in both males and females.
I began to pause and truly reflect about everything I took into my body. John stressed that it wasn’t so much what we added to my diet but what we removed that was most important. I began to ask myself the hard questions…what is the purpose of this food? Will it build or will it destroy? With this in mind, I knew my Diet Coke habit had to go. One of the ingredients in most diet sodas is phosphoric acid; this corrupts the balance of phosphorus in the body which in turn, upset the body’s delicate calcium levels.
It was vital for me to replace this damaging habit with something life-giving. I began drinking hot lemon water, which was great for my nerves, kidneys and bones! Lemon water is known to cleanse the kidneys which also plays a vital role in calcium balance along with the parathyroid gland. If the kidneys are hampered, the amount of calcium, phosphorus, magnesium and vitamin D you absorb may be thrown off. Parsley is also a great kidney cleanser. On a side note, hot lemon water is great for dissolving and preventing kidney stones.
Another facet to regaining my health has been prioritizing my sleep and stress levels. The truth is, I cannot afford the damaging ‘cortisol surge’ of not attending to my care in this way. I am learning (with the help of the Holy Spirit,) to move not out of fear or obligation but with peace and discernment. God is helping me to give up the habit of ‘people pleasing’ by adopting a lifestyle of peace. This means I must say no to things I might enjoy in the moment but might overtax my schedule. Life isn’t about cramming a bunch of frantic moments in. It’s about being happy and present. I am learning to honor the way my nervous system works and give myself the time I need to truly relax and enjoy. I am giving myself the grace to learn a new way of seeing and experiencing life.
My greatest struggle has always been Trust. Early in my life, I learned if I was not in control, things fell apart. For a while, this helped me…until that way of thinking almost destroyed me.
I had to ask myself some more hard questions: Do I think all I have to offer the world is being skinny? Is my ultimate desire to be skinny? Skeletons are skinny…
What I really wanted was to be healthy, vibrant, thoughtful and beautiful.
Asking these questions prompted me to re-define what beauty was to me: Today I believe beauty is not about being that ‘perfect weight’. It’s about being fully confident, satisfied in the present moment, enjoying healthy skin, hair and teeth. It’s about having youthful posture, stamina, strength and flexible movement. It’s about embracing the imperfect ways I connect with others; when I’m healthy I can be funny, compassionate and empathetic. When I am not healthy, I only think about myself and what I am missing out on.
None of those aspects of beauty can be embodied if I am too focused on my weight being ‘perfect’. This reduces the quality of my existence, creating a shallow and closed-off world I don’t enjoy living in. It creates a hell on earth.
When John wanted to change my diet, I struggled hard with letting go of what I knew because I was so used to my contemporaries (other models and some “friends”) attempting to sabotage my success. I wasn’t used to having someone truly having my back.
In the end, I had to ask myself, Do I really believe my loving husband would risk his professional reputation (and our marriage) in order to make me fat? When I put it this way, it made no sense to my logical mind, but it was my damaged emotional history that was trying to get me to see things through a broken lens.
The truth is, God has provided amazing resources! People who love me that are far more learned in the area of health and longevity. (I did not go to school for nutrition or exercise!) Wisdom is accepting you don’t know it all. Having the humility to accept this and then the faith to lean on the right people takes courage. God did not create us to heal alone; for we do better when we are supported by people (and professionals) worthy of our trust.
My advice for anyone going through health issues:
1. Take responsibility for your current state for YOU are the only one who has the power to
change your life.
2. Work through your issues by fearlessly FACING the truth. This shift will help you move past your ‘blockages’ and into greater success.
3. Hire trusted professionals aligned with your values.
4. Give yourself grace to embrace the positive changes (that feel uncomfortable).
5. Relax and trust the process.
6. Keep your eye on the end goal. This is not about perfection but longevity and harmony of mind, body and spirit.
7. Celebrate small victories (which will add up to something amazing).
Remember, life is a series of moments. Be present! Enjoy the journey. If you don’t, you are choosing to waste your life.
Hugs from your fellow health warrior,
*I thank God every day for John Turk; not only is he an amazing husband but I truly believe that leaning on his wisdom saved my life.
For more encouragement, please check out my website:
This video is for informational purposes and the reader is advised to always seek medical advise before performing any movements or suggestions contained in here.
For years I suffered from sore joints, especially in my back and knees. When I hit forty, I noticed other joints were also becoming sore, like my hands and feet. This went on for over ten years. I tried everything and I would get some short term relief for a few hours. I stretched, went to chiropractors, massage therapist, acupuncturist’s, naturopathic doctors, orthopedic doctors, osteopathic physicians, physical therapists and nutritionists, to no avail. Finally, I found the formula that worked for me. It all boiled down to my diet. You see, in the beginning I always thought..”what am I lacking in my diet”? So I tried all kinds of diets, foods and supplements. I never really found relief until I realized, “it’s not what I add to my diet, it’s what I remove!”
Many of us don’t realize that foods we have eaten all our lives can one day wreck havoc on our immune system and no longer agree with our stomach, eyes, nose, skin or joints. Why? because our digestion breaks down changes as we age and many times we can no longer assimilate things like dairy, certain fats, chemicals in food products and so on. Overtime our gut microbiome weakens from anti-biotic use, alcohol, prescription drugs like Ibuprofen, which by the way is like placing grenade in your stomach. All of these cause inflammation and leaky gut. Proteins spill into the blood stream and settle in our joints and many times cause a large amount of histamine to be released into the body. Combine that with histamine containing foods and “Houston”, we have a problem.
For me I ate really clean so I never imagined foods like, peppers, tomatoes, potatoes, egg plant, eggs and binders in supplements could be the cause of my creaky stiff joints. What made matters worse, was that I tried a very bland elimination diet many times with little to no results. The reason was I didn’t do them long enough. It takes roughly more than 30 days sometimes to fully clear out of your system before you will start to feel relief. The other thing to keep in mind is that many foods I was having trouble with, didn’t express symptoms until 4-7 days later. So, it was hard for me to determine the exact culprit. For example, for (1) month I ate nothing but broccoli, chicken, basmati rice and cauliflower and drank water. I felt fantastic!!! So I decided to slowly introduce foods back in 1 week at a time, by what group of anti-nutrient they fell into. NIGHTSHADES, SULFUR, NUTS, GLUTEN, DAIRY, SULFATES, LECTINS & GMO’S.
I heard nightshade vegetables can cause extremely stiff joints in some people and I had eliminated them in the past but only for a day or two. So, after a month I reintroduced them and decided to wait longer to observe possible side effects after eating them. Bingo, about 4 days after eating bell peppers, I woke up with my back feeling like it was 90 years old. The same happened with other nightshade vegetables such as tomatoes, potatoes, egg plant and paprika seasoning. Yes some seasoning is in the nightshade family too. During my random food trials I also found I have a sulfur allergy to eggs and “uncooked” garlic and onions and also lectins in beans and legumes especially lentils. Allergy meaning I would get itchy skin, a runny nose and my joints would get extremely stiff. No amount of stretching would provide more than a few hours of relief. I couldn’t believe I had such a delayed reaction. In one instance my lower back became sore like it was burned deep inside.
I want to mention that even the smallest amount of these vegetables caused this reaction. I was at a party and someone had added small pieces of chopped tomatoes to the salad. I thought I would pick out as much as I could and “oh well” if I have a couple small pieces accidentally, I will be fine. Shockingly, I was wrong. I felt miserable after 4 days!
Supplements were also causing issues because many brands that claim to be all “natural” are made with these very same foods I was allergic too. In addition, the binders and fillers in many can be irritating to many people.
So here I am about 2 years removed from a complete change to my already healthy diet and I am feeling FANTASTIC and my joints feel the best they ever have. I know so many people with back pain and trust me, I understand how debilitating and depressing it can be. I do certain stretches every morning to keep my back, hips and legs flexible so pressure is relieved from my spine. It is also important to remember that very light movement throughout the day on a stiff or sore joint is beneficial for healing. Joints have a low blood supply, so it’s important to keep moving to nourish and heal the joint. for example; 3x a day I ride the stationary bike for 5 mins at a really low speed & resistance. The very light movement helped heal much of my tendonitis. I also did light twisting movements on my back to keep blood flow high. This is one I would do every day. Remember, to move in a pain free range and move really slow. “Don’t move through the pain, move to the pain.” and also keep in mind, “motion is lotion for the joints”
If you are seeing a doctor or other healthcare professional for any reason, please check with them before doing any of these movements.
This video below is my stretching routine I do every morning.
All the best and be blessed 🙂
The following is for informational purposes only. The reader is advised to always check with his or her doctor, nutritionist or other healthcare provider before starting any weight loss program or diet. The information below is a brief overview and contains the opinion of the author in some instances. In addition, always seek professional guidance if implementing any of the information below.
Most people begin an exercise or weight loss program without going to their doctor for a complete physical and blood work up. I feel this is an extremely important step in the process of regaining or improving your health or losing weight. It’s important to know if you are beginning on an “even” playing field or if an under lying health issue could be holding you back. It’s discouraging when you have been working out for several months and no progress has been made. Many times there may be an issue with a person’s thyroid, sex hormones or adrenals that can negatively impact progress. Worse yet, sometimes there could be an autoimmune disorder as well.
By seeing your doctor these issues can be ruled out with a physical and blood work up. I have had several clients decide they did not want to get a physical when they started. After 6 months of hard work their progress was minimal. They decided to see their doctor and discovered they had a thyroid issue or diminished testosterone and one even had elevated cortisol levels from stress. If they knew this from the beginning, those 6 months of hard work would have yielded far better results. So I highly recommend seeing your doctor to establish a clean bill of health.
Below are the tests I recommend. These are suggestions but talk to your doctor. In my opinion, the “Normal” ranges have a large gap for the general population, not the individual. So it’s good to know what is “Normal” for you when you are apparently healthy. Also, if you fall into the normal range but are at the low end, the doctor should consider treatment if you are experiencing symptoms. However, in my opinion, the symptoms should be treated and not the range!
Complete metabolic panel- (Be sure it includes a liver & Kidney panel and fasting blood glucose)
Lipids and cholesterol– Heart disease
Vitamin D levels- Bones, mood and immune function.
TSH- Thyroid stimulating hormone- metabolism.
Free T3 & Free T4 (Docs will tell you it’s not needed but insist on doing it!!!)
C-Reactive protein- Detects inflammation.
Sed rate- Indicator of inflammation and autoimmune disease.
B12- Energy production
Cortisol- Adrenal gland function and belly fat- MUST BE an AM blood test.
Ferritin- Detects Anemia and may indicate hypothyroidism if its low. Also could identify Vitamin C deficiency, which effects healing.
Total iron- General fatigue
Hemoglobin- Goes with Iron, shows body’s ability to carry oxygen.
Homocysteine- Good indicator of possible heart disease and Folic acid can lower it.
Total Free Testosterone and SHBG testosterone (SHBG= Sex Hormone binding globulin)- Fatigue, muscle loss, weakness weight gain. (MUST BE a Morning TEST)
PSA- (No need if you’re under 40 with no symptoms)
Estrogen -NOTE there are three estrogens- E1 -Estrone, E2 -Estradiol, E3 -Estriol and each has significance in women’s health.
Progesterone- works in a balance with estrogen.
Food allergies and intolerances:
Another important component in the fight to remain young is to stop inflammation in the body. One of the biggest culprits for this are food allergies and food sensitivities. Most times if you have a food allergy you will experience more severe symptoms like hives, inability to breath or even sudden death if medical attention is not given. So food allergies to things like peanuts definitely won’t go un-noticed; however many times we can develop sensitivities that slowly chip away at our immune defenses with a low level assault that leaves us with unexplained symptoms like, a runny nose, bloated stomach, joint pain, headaches, heart arrhythmia’s, swelling, changes in menstruation or just general lethargy. If you are experiencing any of this you may have a food sensitivity or a Histamine intolerance.
The problem with food sensitivities is that many times they can slip under the radar because standard blood tests for food allergies won’t detect them. There are a few things you can do starting with the easiest and least expensive option:
1- You can do an elimination diet for atleast a month. It usually takes that long to clear the reactive substances from the body before you will feel like yourself again. After a month, introduce the foods back in your diet one at a time and see if you have any symptoms reappear. Symptoms may take up to 48hrs in some instances. You may want to see a good nutritionist or dietician for more detailed information on this type of diet plan because it is not as easy as it sounds.
2- Another option is a practice that utilizes muscle testing. It’s called Applied kinesiology.
3- There are also several different types of doctors that specialize in this line of work. They are: Dr. Functional medicine, Dr. Naturopathy or a Dr. Osteopathic medicine. He/she may do a saliva test or other blood tests. A good book to get on food allergies is by Dr. William R Walsh, called- “A complete guide to understanding your food allergies.
The other concern I mentioned was a Histamine Intolerance. Histamine plays an important role as a neurotransmitter in communicating with the brain. It is also is contained in our stomach acid. Some people do not have the ability to clear histamines from high histamine foods we eat combined with the histamine in our stomach acid. Ask your doctor about this possibility as well. Here is a great web site that explains more on this.
EATING FOR SUCCESS:
In addition to helping us be the best we can be, eating a balanced diet is extremely important for slowing down the effects of aging and disease. There are several categories I will touch on that I feel are the most important aspects to creating and maintaining a meal plan that will make you much stronger, leaner and help you age gracefully. Keep in mind these are guidelines for a normal healthy adult and in no way should be taken over the advise of your physician, dietician or other healthcare provider. This is for informational purposes to give clients an idea of what I do to stay in shape.
If trying to lose weight, be sure to eat 10% calories less than your maintenance calories. This will help minimize the amount of muscle tissue lost and will be a safe and slow way to lose weight. The best way to roughly determine your maintenance calories needed per day, is to multiply your body weight by 13 if your active and 11 if you’re inactive. There are other ways to get a more precise number but this is a good starting point that can be moved up or down depending on age, lean body weight, activity level and male vs female. Another thing to keep in mind is to fluctuate your daily calories, one day higher another day lower, but have a weekly goal total. This keeps the body guessing so it doesn’t slow the metabolism or down regulate it from a consistent calorie intake. Remember, the faster you lose weight, the more muscle you lose!
It’s important to eat protein with every meal. This will prevent your body from eating that hard earned muscle tissue and will ensure you have enough available at all times to for repair and keep your system functioning at it’s best. It will also help you feel full longer because it takes longer to digest. Note: 1/3 of the calories in a gram of protein are used up during the digestion of it. This is mostly where the term “Thermic effect” of food comes from. It is a good idea when following a resistance program to include more protein in your diet. About 1.6 – 1.8 grams per Kgm of body weight. (See food qualityfor examples of the types recommended)
Be sure not to go more than 3-4 hours without food and try to have your largest meals early in the day or before the busiest part in your daily schedule. Eating every three hours helps keep your metabolism running high. Not eating this way will slow your body down because it wants to conserve energy. This is caused by the release of cortisol, which breaks down muscle tissue for energy during periods of starvation. This muscle catabolism (breakdown) is put in high gear after 24-36 hours. So try to eat 5-6 smaller meals per day instead.
BEFORE & AFTER WORKOUT MEALS:
This is a crucial meal to eat and is the best time for nutrient absorption. Your body is rushing to replace the things it needs, like Proteins, Fats and Carbohydrates. So it’s called the “Window of opportunity”. This is the only time I advocate separating your carbs and proteins. Protein is digested in an acidic environment and carbs in an alkaline environment. Eat the carbs and fats first, wait 30 mins and then eat your protein. Eating a whey protein protein drink shortly after the workout will help provide the body with fast digesting complete proteins to help rebuild the muscle you just broke down. That is why some people advocate whey protein drinks after workouts.
The glycemic index is a good guideline to follow for carbohydrates, which is explained, in the next bullet point-Food Quality. I believe sugar is probably the biggest culprit for sabotaging a persons weight loss success; however after a workout the body wants to replenish your muscles stores of sugar (Glycogen). It can do that fast with simple sugars via insulin, the most anabolic hormone in the human body. Insulin is secreted in response to elevated blood glucose (sugar) to help maintain sugar homeostasis or balance. Once insulin is done replacing muscle glycogen extra calories are stored as fat! So any other time you eat excess sugar all you are doing is creating a FAT storing machine.
“Simple” Sugar and refined carbohydrates should be avoided. When it comes to carbs, choose foods that are a “complex” carbohydrate and not “simple”. Simple and complex carbs are defined by their given Glycemic Index number:
The Glycemic index- indicates how fast a food is converted into sugar. Too much Simple sugar denatures the receptor sites for most of our metabolic hormones like insulin. Too much sugar can cause insulin resistance, which can cause the body to secrete more because it becomes insufficient. The more insulin that floats around the less efficient it becomes. This can lead to diabetes.
The following is a breakdown of the glycemic index. A number below 55 is considered a Complex carbohydrate. Above 55 is considered a Simple sugar.
The Glycemic Index broken down:
Low GI =55<
Medium GI =55>69
High GI = 70 or more (you can find this at any health food store or online)
The glycemic index can be found by doing a Google search.
The Glycemic load- is also important, which is how much sugar is in a serving. The glycemic load has become an equally important statistic as the index. The index is used to predict glycemic load. Glycemic index (x) the total grams of carbs per serving. Divide that number by 100. A number from 1-10 is considered low. 11-19 is moderate and over 20 is high. Always shoot low.
What are Net Carbs? Taking the total grams of carbs in a food and subtracting the fiber content will determine net carbs. Most people like to count net carbs because they believe dietary fiber does not affect blood sugar and our bodies can’t pull calories from them. This statement holds true to insoluble but not soluble fibers. So a good rule of thumb when counting net carbs is to determine which ones are soluble and insoluble. Fiber choices are explained more in depth below.
What are “Sugar Alcohols”? They are artificial sweeteners added to foods. Many are not digestible and have fewer calories than carbs, which is why they are used. It’s easy to tell which foods have them because they will usually list the term “net carbs” in the ingredients list. Some common names are glycerol, erythritol, maltitol, sorbitol, xylitol and lactitol. Basically any ingredient that ends in an “ol”. Each one listed above has different properties that determine which type of foods they are best used in. What makes these undesirable is that they can cause cramping and a host of other digestive issues and other indirect dysfunctions. Why are they not recommended? Most of these sweeteners are excreted in our urine, which in turn increases the frequency of urination. The increase in urination causes a loss of crucial minerals such as calcium, magnesium and potassium. All these are related to cramping. Magnesium however is vital for muscle relaxation as well as many other vital processes. If we can’t get muscles to relax they become stiff and rigid over time and lend themselves to stiff and sore joints.
Other important food quality aspects are:
Note: Do not cook with olive due to its low smoke point, which is the point or temperature at which it begins to “smoke”. This is a concern because at this point it not only becomes harmful but also dangerous. Once oil begins to smoke, it is getting close to its “flash point” and could catch fire and ignite the gasses it’s giving off. That’s why olive oil is best used on salads and other cold foods. It does not mean they can’t be used to cook with, just use extra caution. The term “virgin” olive oil is common. What this refers to is at what point the oil is stored after processing it from crushing nuts and seeds or pressing olives in this case. The faster it can be stored it is referred to as “virgin”. This is why they called raw or “virgin”. You can guess then what “Extra virgin” and these other adjectives mean. Stored even faster.
Eat a variety of proteins, fish, turkey, eggs and lean meats. Lentils are high in protein and excellent when combined with BROWN rice as well as peas.
I always recommend not salting your food and to be aware of food labels and how much sodium is in the product. Daily sodium intake for normal healthy adults should be below 1500mgs a day. There are approximately 9 different types of salt. I like to use Himalayan pink salt. It tastes cleaner and has 84 essential minerals your body requires. It can reduce muscle cramping and spasms, promote blood sugar health and also help to promote a healthy PH within the cells.
It is very important to drink approximately 1 oz. per kilogram of body weight (89kg =195lbs / 89 ounces a day) spread out evenly throughout the day. It will not only keep you healthy and hydrated but it will also aid in fat loss. When the kidneys don’t get enough water they work harder and don’t function at their best. The liver is forced to work harder to help out and “puts aside” it’s less important tasks, like burning fat for energy. Instead it will use more carbohydrates, which is easier to use than fat and much more is stored in the muscles than the liver.
One more important water fact. Try not to drink too much with a meal because it will dilute the digestive enzymes. Have it about 10 minutes before a meal or 45 minutes after. NOTE: for athletes or people sweating a lot be sure to drink a 7% or less carbohydrate solution using glucose polymers. This will help absorption during extensive sweating. That is about 65-70 calories per 8 ounces or 236 milliliters.
Fibers are the structural parts of plants. Most are complex carbohydrates. Fibers can also be classified according to their solubility in water. Two types of fibers include soluble and insoluble. In general, water-soluble fibers dissolve in hot water and occur in high concentrations in fruits, whole grains, oats, barley, legumes, and some vegetables; water insoluble fibers are found in higher concentrations in vegetables, wheat, and cereals. It is important to include both types of fiber in your diet. Water-soluble fibers delay the stomach’s emptying and the transit of chyme through the intestines; they have also been shown to lower blood cholesterol levels. Water insoluble fibers accelerate the transit time of chyme and increase fecal weight. In the body both types of fiber slow starch breakdown and delay glucose absorption into the blood. Most healthy adults require approx. 21-40 grams of fiber a day.
Many people have a need or desire to eat late at night before bed. I am a firm believer in not eating carbohydrates at least 4 hours before going to bed. That means any carbohydrate other than green leafy vegetables or other low-calorie vegetables i.e., hearts of palm, artichokes, tomatoes, onions and string beans. I also feel competitive athletes or other persons striving to obtain a low level of body fat and who are on a calorie restricted diet, should consume about (2) oz. of lean meat protein right before bed. Turkey is best for it’s L-tryptophan content, which helps us fall asleep. This form of protein will provide the body with a “time released” version of amino acids while you are sleeping, which is 8 hours without food. This is a good habit to minimize muscle breakdown and keep hunger at bay. To re-iterate, I believe in doing this only when the individual is on a calorie-restricted diet. So be sure your not eating a lot of junk or empty calories late night.
VITAMINS & SUPPLEMENTS:
I am not a big believer in taking vitamins if you are healthy and under 40 years of age. Vitamins are needed in small amounts and minerals even less. Some vitamins, if taken in excess, such as Vitamins A, D, and E & K are harmful to the liver. Too much Vit B6 (More than 600mg/day) can cause loss of sensation in peripheral nerves. Too much Vit D can cause excessive Calcium deposits.
There are two kinds vitamins, water soluble and fat-soluble. Fat-soluble are stored in our bodies adipose tissue so they are easier to overuse and become dangerous, especially to organs like the liver. As we age our digestive systems are not as efficient due to aging, poor diets, antibiotics, prescription drugs, alcohol and other environmental factors. So supplements, if taken wisely under a knowledgeable professional, can be a good addition, especially a good protein supplement or bar. If you are one of those people that must eat on the run, it’s important to remember, protein supplements ARE NOT meant to be meal replacements and only to be used as a supplement to your regular diet. If you have a poor diet or have been advised to by a Nutritionist, Dietician or Physician or you are involved in a vigorous exercise program, I believe supplements have their place and can be a good addition to a healthy lifestyle.
More below on supplements.
AS ALWAYS CHECK WITH YOUR DOCTOR BEFORE TAKING ANYTHING, ESPECIALLY IF YOUR HAVING SURGERY or PREGNANT!!!!! Supplements are not regulated so many times you are not getting what is reported on the label in product strength, contents or quality. The following recommendations are for informational purposes and in no way should be adopted or applied unless discussed with your physician.
Supplement RULES: SERIOUS BUSINESS.
1) ALWAYS, check with your doctor or other healthcare provider before taking any supplements: See a D.O. (Doctor of Osteopathic Medicine or a Naturopathic Doctor )
2) May interfere with Surgeries, Medications, or other procedures. See 3 & 4 below:
3) Fish oil & gingko biloba- inhibit Clotting.
4) Grapefruit- can endanger a person taking medication because it blocks the enzyme your body uses to break down certain drugs. In turn the body can reach toxic levels of the medication. Not just grapefruit but other citrus fruits like limes and others. The medication list is long but involves cholesterol meds, anti anxiety drugs, blood pressure meds and ones that fight infections to name a few.
5) Be careful not to “Double Dip”- Extra accidently taken- i.e. two supplements have the same thing in it.
6) Be sure to read labels for food and other allergies you may have. Be sure to follow the dosage instructions on the labels.
7) As I mentioned earlier the supplement industry is not regulated. So it is a good idea to check the reliability or quality of the supplement you want to invest in by going to the following web site- https://www.consumerlab.com. There you can learn about products, testing results, warnings, where to buy it, reviews and the latest news as well.
CATEGORIES OF SUPPLEMENTS:
METHODS OF APPLICATION:
-Pro-hormones- Precursors for actual hormones, i.e. Mark McGuire-Adrostennedione
-Anti-oxidant’s- prevents cell membrane oxidation. Cut open an apple and squeeze a lemon on it.
-Vitamins- Water-soluble & fat-soluble.
-Minerals- Usually metals like zinc, copper, iron etc.
-Herbs- Plant sources in which many drugs are made from i.e. The salicin in willow bark converts to salicylic acid which is what aspirin is made from.
Herbalism, Nutrition almanac, Deep nutrition, Sports Nutrition.
The supplements below are currently used by the medical community and have proven health benefits.
* Co Q10- Heart health, helps create energy. Must be taken if you are on statin drugs such as cholesterol lowering meds.
* Vitamin & Mineral- Food based, no “Mega formulas”. Usually for pre-natal.
* Vitamin D3- Bones, immune system.
* Omega 3 (DHA / EPA) – Mental health, heart and inflammation and also thins the blood.
* Trans resveratrol – Knotweed and Red wine. Good for anti aging.
* Turmeric-(Curcumin)- Gives mustard it’s yellow color. This is a CO2 inhibitor like Ibuprophen for inflammation. It’s natural though.
* Magnesium- Help relax muscles and most Americans are deficient. –sublingual Magnesium Citrate is my favorite or a powdered version called- Calm.
* Probiotics- Heal intestinal dysbiosis as well as fermented foods (Immune system)
Good luck and I hope this helps
The following is for informational purposes only. The reader is advised to always check with his or her doctor, nutritionist or other healthcare provider before starting any weight loss program or diet. The principles and ideas below are brief over views and contains the opinion of the author in some instances. Many of the principles below may not be applicable to you and that is why it is always advisable to seek professional guidance if implementing any of the psychological principles below.
Day one of my guest speaking engagement at:
The Cal-a-Vie Health Spa, in Vista, CA.
The Psychological Keys to Success:
Lets face it, most people take better care of their cars than their own bodies. Our body is a ferarri and should be treated as such! I am amazed at how many people ask for my advise about losing weight or obtaining better health and when I start to explain what needs to be done and it doesn’t involve some “magic pill”, they immediately lose their focus and move on to another subject. Anything in life worth striving for takes work and if aging gracefully or being in shape was easy, the health & fitness industry wouldn’t be a billion dollar business. I look at life this way. It’s like a plane, when we are born our plane is taking off and continues to climb until it reaches altitude, which is about 30 years old. After 30 our bodies age about 1% a year and faster for those who abuse their “plane”. How we take care of ourselves will determine how that plane is going to land. Do you want a nice smooth landing into old age? or do you want to come crashing down, going in and out of the hospital and doctors offices until your “plane” falls out of the sky because of severe turbulence? The choice is your and the answer is not in a pill.
The mind is so powerful that the mere thought of our favorite foods can make our mouths salivate and trigger a ravenous urge to “go for it”. Look at Sigmond Freud’s work with animals, more specifically the salivating dog. That is why I firmly believe that if you “Change the mind and the body will follow”. This has been my company slogan for many years. Most people look to science to help us with our fitness and health challenges. Science definitely helps but I firmly believe success can’t be achieved unless we change the way we look at not only our diet and exercise but life as well. We can’t be healthy and live a long life if we are stressed out and overworked. One day I realized – I came into this world with nothing and I leave with nothing. So take a moment, relax and smell the roses.
When I realized this mindset, I felt a sense of relief almost like the meaning of life was revealed to me. Things are nice to have but love and relationships are what we all strive for whether we know it or not. When I stopped worrying about being successful and focused on thinking more about helping people than impressing them, I became more relaxed, my relationships improved and so did my health. A key part of that process is to be slow to anger and quick to forgive. A funny thing happened, once I lived this way I became more successful as well.
Love is the most important ingredient in life. If someone makes you mad or angry find a reason to love them- no matter how hard it is. Forgiveness is actually for you and not the other person who betrayed you or cut you off in traffic. This mentality is not easy and takes practice.
Love will never escalate a situation in a bad direction. Anger will and with anger comes stress and with stress comes bad health no matter how good you eat and how much exercise you do.
Below are my top 20 ways I try to live a healthy longer life by applying certain psychological concepts to how I think in many tempting situations relating to diet and exercise. Keep in mind most of these principles have worked for a countless number of people. Some people rely on all of them and some choose three or four of them. The key is to figure out which rule of psychology works best for you and practice it daily. Most of all remember, it’s never too late to start. My dad was 75 when he started to exercise and I know for a fact it extended his life!
1) What motivated you too start?
Everyone has a story about what motivated him or her to achieve success. Whether you wanted to start a company, get a degree in school, pursue a job or title. We all have financial goals and many of you have achieved them. For fitness it’s the same. People start for different reasons. I have had clients start for what seems like to most as a ridiculous reasons, like wanting to be able to place their luggage in overhead bin or run a marathon and even as simple as picking up their baby or grandchild without pain or a struggle.
The bottom line is, it started with a thought. Hold onto that idea or what your motivator was and stay focused on it for success!!!! Never lose focus of your goals! For example, I always keep an image of a video I saw of an 80-year-old man doing 20 pull-ups. That is amazing. So when I go into the gym my mindset is that I need to stay focused so I can beat that when I am 80. Nothing impresses me more than someone who defies age with an incredible fitness feat. That’s my motivator. Yours most likely is different.
2) Don’t compare yourself to others especially someone a lot younger.
It’s not realistic and it undermines your motivation. Why? Because it becomes a mindset that predestines us for failure every time. Never compare yourself to anyone. You never know what they did to achieve success. They could be taking steroids or ephedrine or other drugs to achieve success. For example; my wife is constantly comparing herself to women 20 years younger than her. Then she gets depressed and feels inadequate and hates the way she looks. I remember on one occasion she was depressed because she saw a picture of herself from 10 years ago and admired how she looked. I remember her stating. “Oh my gosh, look how good I looked there, I hate getting older”. I quickly reminded her how at the time of that photo she was crying about how bad she looked. I told her that she should love the way she looks now because in 10 years you will admire the body you once had. Am I trying to depress you, no just remind us all to live in the moment and enjoy every second.
3) Change the way you see exercise.
Don’t exercise because you want better arms, abs or legs. Why? Because if you don’t like your results you may get discouraged and quit. Exercise to be healthy and live a long life, free of disease. Exercising for vanity reasons many times leaves us feeling hungry, hurting, deprived and depressed. If you exercise to be healthy and live a long life, you will automatically look good. Focusing too much on diet or exercise can set you up for failure or cause under lying psychological issues like body dismorphia. So have a balance and a positive mindset each and every day. For Example; the strict life style of bodybuilding and fitness modeling caused me to be a “binge eater”. Anyone who knows me has seen my struggles first hand. A constant focus on vanity instead of vitality caused a love hate relationship with food that has continued to this day. I don’t struggle with it as much as I did before but that demon is still there, waiting to manifest and rear it’s ugly head in the form of a cheesecake, donut or chocolate chip cookie. Approach diet and exercise because you want to not because you have to. Then and only then will success be a life style instead of a passing fad.
4) Focus on your strengths and acknowledge your weaknesses.
Many times our negative body image or lack of physical attributes turns into self-fulfilling prophecies of failure and lack of motivation. It’s by the manner in which we see ourselves or better yet talk to ourselves that many times will make or break our success. Always find the positives in your appearance and life. Acknowledge your weakness and do your best to make them better, however those weaknesses do not define you. Remember how your negative talk affected you? Your positive talk can do the same. There are several key phrases I always say to myself when exercising and when I am not. When I am in the gym and it feels like I can’t take it anymore, I tell myself that the pain I feel is weakness leaving my body. I also repeat over and over how thankful I am to be able to do what I love. Sure I can dwell on the fact there are guys in better shape, better looking and stronger, but how will that mindset benefit me? It will not, so I get rid of it and many times use it as a motivator. “I’m going to look like that one day”.
5) Always visualize yourself attaining your goals.
Many people are afraid of failure so they set themselves up to fail by not practicing, studying or not doing what is needed to be done to win. Psychiatrists say it’s a way for the individual to have an excuse or an “out” when they do in fact fail. I would rather give my best and lose so I can live to compete another day, subsequently learning from my previous mistakes. Many highly successful people use visualization. For example, I remember Michael Jordan in an interview explaining his mindset while playing during games especially high-pressure ones like the playoffs. He would envision that the basket was three times the size it was and the game winning shot would be easy. He said this helped him cope with the pressure of making the game winning shot. The actor Jim Carey had another well-known visualization story as well. He wrote himself a check for 10 million dollars for “Acting services rendered” and dated it for 1994 and carried it in his wallet as a constant reminder. In 1994 he earned 10 million dollars for the sequel to Dumb and Dumber. The opposite of this is the fear of failure.
6) Agree to help a friend get fit or become healthier.
There is a saying when a dog is rescued from a kennel- “Who saved who.” Many people that have been depressed have rescued dogs or other pets. As time goes on, the person realized the dog or cat has ended up saving them from depression and loneliness. Deciding to help someone in need many times forces us to focus on someone else instead of our own problems. Are we subconsciously realizing we have become a role model which requires an entirely different mindset?. All the aid you’re providing to your friend will help you to stay motivated as well. In essence we are subconsciously “practicing what we preach”. For example– I had one client that decided she was going to help a friend who had no support from her spouse. They both had success, but as it turned out, the helper had far more. Go figure!
7) Have a plan:
Another familiar saying is: “A dream without a plan is only a wish”. If we have a plan for our health and fitness that is similar to a business plan, studies show success is almost inevitable. Be sure to write it out and clearly state the process you plan on following. For example, in preparation for my bodybuilding Contest diet, I would start my plan 12 weeks in advance with clear goals for each phase. This helped me make corrections and changes as time went on so I wasn’t just shooting from the hip. I can always predict which clients will succeed based on this one simple step. It provides accountability, structure and checks and balances along the way to help assess progress or lack of.
8) Identify your inner and outer demons (Critics & Bullies).
Carefully take into account all the things you criticize yourself about each day. How long have you had this critical attitude? Where did it come from? Think of the first time you were ever criticized. Imagine that you really didn’t deserve that criticism. How would you have liked to be treated? What would you say to that person in hindsight if you had a second? Now think about this- Are you failing because you are taking a stand against your own self-criticism, because it’s mean spirited? Subconsciously you may be acting out against yourself for being “mean”!
(Try this compliment scenario). Most of us usually want to strike out against a bully right?
Try this: Compliment someone about one physical characteristic….they could have more but only name one. Then ask them to write down their first thought that comes to mind, their first inner thought or reaction to what you said. Then ask them to see how they responding by looking at what they wrote down. Was it negative? or positive? What if I said something mean to that person? You would think I am a bully and strike out at me, right? Well that is what self-criticism is. You are striking out against yourself and that mentality may be setting you up to fail.
9) Who’s the boss?
It’s funny how something that doesn’t walk, talk, have emotion, money or power can exert such control over some of the worlds most successful people. What is it- FOOD. For example, Oprah Winfrey; Here is a woman that is extremely successful in almost everything she does except in one area, what she eats. It’s been a constant struggle for her for years. Remember, we give food it’s power, not the other way around. You are in control…not the food!!!! Take your power back and realize you make the decisions not the fresh baked goods or the fried chicken!
10) Think of how you feel before, during and after eating.
One the biggest reasons diets or meal plans fail is because we become impulsive in our eating or rationalize why we “should” eat. Many times we can be eating out of pure emotions. I know I do many times. For example- In the past when I would get stuck in traffic, I would get angry and I would exit and go to a gas station where I would find myself getting pretzels and diet soda pop as a means of calming myself down. After eating it I found myself more aggravated because now I’m pissed that I went off my diet. Ask yourself before eating- “What am I feeling right now and what will solve the real issue this moment?” Many times it’s anger, depression, frustration or we just plain waited to long to eat. Sometimes, what you may need is to talk to someone about your bad day or to take a few minutes to yourself and de-stress or decompress. Keep in mind, that if hunger isn’t the issue, food isn’t the solution.
11) Focus on what you can eat and not what you can’t.
I find myself having a pity party sometimes about not being able to eat whatever I want anymore or certain foods. So instead when that little devil whispers in my ear how bad I got it passing up that pizza, I remind him how I will live longer and happier avoiding it. For example– if you are watching what you eat, always focus on all the things you like and not what you can’t have. You can have anything, but you CHOOSE not too. Never tell yourself “You can’t have it”!! It will cause you to want it more.
12) Use your non-dominant hand when you eat.
This one is actually good for those people who eat really fast- i.e. myself. By doing this it slows you down. It takes the brain 5-10 minutes to realize you are eating. That’s how long it takes for your blood sugar to reach the brain so it knows to shut off your appetite. Many of us over eat simply because we eat too fast and consumed far more than we needed. By slowing down you give your body enough time to register the food in its satiety centers and put the brakes on over indulgence. For example– while growing up my brother and I were very big eaters and many times my mother would make dinner and when it came time to eat she would tell us- “Dig in because I’m not making any more, you both eat way too much.” Well then the race was on and I usually ended up winning. Wow, can’t believe I sound proud of that.
13) Don’t shoot for perfection. You will fail every time.
This is something that a type A personality must come to grips with. When it comes to diet, we will never be perfect. You have to live once in a while and enjoy celebrations and gatherings. If not, you more than likely will become frustrated and angry especially if you are not seeing the results you expected for all your efforts. So allow yourself a little wiggle room to indulge once in a while. For example, I indulge on two meals a week. I will eat something I crave and one day it may be a sugary favorite and another meal it will be a salty fatty craving. Just remember during that time not to over indulge. A good rule of thumb to follow is to watch your quantity if the quality is bad. I vividly remember how strict my diet was for my bodybuilding contests. It was so strict that many times I would completely lose control and eat ridiculous amounts of food. After one of my contest, I was so out of control that in one week I gained 40lbs!!! One time when my contest was finished ,we stopped at olive Garden and I ate 23 sticks of their garlic bread. I ate so much I could actually feel the dough expanding in my stomach. Man did that hurt.
14) Don’t get use to eating in different places.
This is a bad one for me. For example, I got into the habit of eating at my computer desk. Before I knew it my PC was turned into a buffet table. Other problem areas can be your car, TV or bed believe it or not (this one is the worst). So it’s best to designate one area for eating and refrain from doing it anywhere else. You don’t want to constantly think about food if almost ever room in your house is a reminder of gnashing on your favorite foods.
15) Look at food as medicine- nature has a cure for everything.
I’m sure many of you heard about the benefits of certain foods and how they can cure disease. Vitamin C for colds, Saw Palmetto for prostate, fish oil for just about everything. What I try to do is look at my food choices as different forms of medicine for my body. Trying to eat as wide a variety as I can to help my body be as strong and healthy as possible. There are many studies showing the benefits of food curing disease over drugs. In fact several studies have concluded that a vegan diet low in sugar, has been shown to cure cancer. Whatever your ailment is, seek out a holistic dietician or other integrative medicine doctor to find out what foods may benefit you and your situation.
16) People are depending on you.
You want to be around for your kids. The thought of them being alone in this world would scare me into eating broccoli and cauliflower every day. So this one is simple, if you want to be around to live a long life and watch your kids grow up and then give you some beautiful grand kids, then taking care of yourself is numero uno.
For example, I remember when I was a little boy and my dad was eating horribly and smoking cigarettes by the packs. One day, my siblings and I saw an American Heart Association commercial talking about how bad smoking and being over weight was. We were so afraid my dad would die that we gathered together and begged him, with tears in our eyes, to quit smoking and eat right. It affected my dad so much he quit smoking cold turkey and lost 40lbs! So next time you want to over indulge, picture that little face that loves you and is relying on your existence.
17) I don’t have time to exercise.
Many times this excuse is psychological because we really don’t want to exercise. However, you will find time if a medical issue presents itself right? Diabetes, heart disease, intestinal issues. So why not start before something bad happens that forces us to spend our retirement years in and out of hospitals and doctors offices. Life is too short. Spend time on yourself NOW so you can enjoy each and everyday as a healthy and fit senior. For example, studies show that working out in the morning will help your cells mitochondria burn more calories throughout the rest of the day. How much exercise? All you need is 20-30 minutes atleast 3 days per week.
Make yourself and your health a priority before it decides to do it one day without your consent! So the next time you’re “too busy” ask yourself, can I find a half hour today to exercise? We all can find the time so look forward to it. That half hour of exercise will actually make you more energetic, productive and functional so you can actually get more done during the day. The other option is to “Ignore your health and it will go away”.
18) We are role models for people and we may not even realize it.
Whether you realize it or not, everyone has a someone that looks up to them as role models. Whether it’s our kids or other people in our lives. Many times we don’t even realize people are watching us and how we lead by example. For instance, I remember my wife’s friend wanted to lose weight and I was helping her do so. One day we were at a party and it happened to be my cheat day. Needless to say my cheat day got ugly and I went overboard. The next day my wife informed me that her friend was shocked how I eat and was watching me the entire night. She went onto say that she was discouraged that I can eat like that and not gain weight. She then began to question the advise I was telling her. I had to explain to her what happened and I felt like a real idiot.
19) Are you really Hungry?
If you feel like eating, check yourself. Think of what your favorite vegetable or health food is. If you feel like eating it, you are probably hungry. If not, you are maybe bored or looking for “comfort in food” or a trigger is involved as previously mentioned. Either way, decide if what your experiencing is real or false hunger. My favorite health foods are the cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. If I do not feel like eating them I know I’m not hungry.
20) Don’t be intimidated by exercise when you start. No matter how daunting your path may be, we all had a beginning, even Arnold Schwarzenegger and many other athletes and fitness enthusiast as well. So don’t be intimidated by the gym. You would be surprised at how many of those over grown men and women are actually really friendly and willing to help. Remember there are stereotypes and bad apples everywhere. I have met so many fit people that are extremely nice and understanding. Many have had countless struggles themselves and feel your pain.
Remember that nothing happens over night so be patient and God bless.
Hey everybody, the spa I will be a guest speaker at next week (Cal-a-vie) was just voted one of the top 10 mens spas in the country. This place is awesome and everyone should definitely check it out-Click on the link above. Pretty cool they mentioned my name in the description as well.
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 “San Diego Personal Trainer” 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:
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, if your interested in hiring me for personal training or nutritional advice this can be done via email and Skype. Here’s my contact info.
This article is not yet completed. Check back on a later date. Thanks- John
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