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Wednesday, March 8, 2023

Carb Cycling for Weight Loss Program with Bonus Gifts now available


Carb Cycling for Weight Loss

"Carb Cycling For Weight Loss" is the ultimate diet guide for those who want to lose weight fast, boost athletic performance, or break through their weight loss plateau. Carb Cycling is not just another fad diet. 

It is known as the "Secret Weapon" by a number of the world’s top athletes & bodybuilders to get in their best physical condition FAST. On top of that, carb cycling comes with other crucial health benefits such as preventing diabetes, controlling a balanced hormonal level, improving energy levels...and more!

This diet blueprint reveals everything you need to know about Carb Cycling: How to get started with carb cycling, core benefits & implementation strategies, carb cycling protocols to follow, sample 7 day carb cycling meal plan and all the tips & tricks to get the best results out of this diet!

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Discover How To Achieve Your Dream Physique Using This Rapid Fat Loss Technique

Bonus #2: Carb Cycling Checklist
This checklist contains step-by-step action plan for you to make sure you get the full benefits of of Carb Cycling for Weight Loss.

Bonus #3: Complete Mind Map
This mind map is perfect for 'visual' learners.
It outlines everything you are going to discover throughout the entire course.

Wednesday, February 22, 2023

Salt is Salt Right? Table Salt VS Celtic Sea Salt


During a conversation with a medical doctor, he said that salt is salt, and it doesn't matter what type you use. While in a very narrow spectrum that statement is true in regards to sodium chloride, there are many differences between different types of salt.

The differences are mainly in the type of refining, manufacturing and processing. Lets take a look at common table salt compared to Celtic sea salt.

Table salt and Celtic sea salt are both made from the same basic ingredients: sodium chloride and trace minerals. But there are a few key differences between the two that make one more beneficial than the other.

Some table salt is iodized, which means that it contains a small amount of iodine. It's also highly refined, meaning it has been processed to remove impurities and other minerals, which can make it less healthy than unrefined salt. If you do use regular table salt, make sure it is iodized.

Table salt is a refined product of sodium chloride, which means it contains no other minerals. Because it has been stripped of its original minerals, it can actually be harmful to your health. Not to mention all the additives they put in it! And because table salt has all of its minerals removed, it doesn't help to balance the blood pressure. Consequently, table salt causes gross blood pressure fluctuations, instead of stabilizing it. This well-known danger has created an entire industry of "low sodium" foods.

It is also treated with anti-caking agents to prevent it from clumping together. This means that it's less effective at dissolving in water, which means that your body absorbs less of it when you eat it. It also has a higher sodium content than most people's bodies need. Too much sodium can lead to high blood pressure and cardiovascular disease.

Refined, processed table salt contains ferrocyanide, talc, and silica aluminate. Aluminum intake leads to neurological disorders, particularly when no selenium is provided to help the body to chelate it. Aluminum bio-accumulates inside the body, causing further degeneration over time. Talc is a known carcinogen, though its effects upon ingestion have not been heavily studied. 

While it was once used in baby powders, the majority of such products now use cornstarch instead of talc, because of the known health risks. The F.D.A. has a special provision to allow talc in table salt, even whilst it is prohibited in all other foods, due to toxicity issues. According to current regulations, table salt can be up to 2% talc.- Thanks a lot FDA!

Celtic sea salt, on the other hand, comes from evaporated seawater that's been naturally filtered through layers of sand, gravel, clay and granite over thousands of years. Meaning that it contains only natural ingredients with no additives or chemicals. Its coarse texture also means that it dissolves quicker than table salt in liquids like soups and stews, which helps your body absorb more nutrients from food.

It is unrefined, and therefore not iodized or refined. It is harvested from seawater in France, where the water contains over 80 different trace minerals. These include calcium, magnesium, potassium and iron, all of which are essential for our bodies. It also contains lower amounts of iodine, which supports healthy thyroid function and helps prevent goiter (an enlarged thyroid gland). While the amount of iodine in Celtic sea salt is reportedly lower than processed table salt, it is an all-natural, pure source of iodine that is quickly absorbed and stored by your body.

So I would say that Celtic Sea Salt is a healthier option over table salt any day. 

Remember the key to beneficial salt intake is to get in the right amount. Not too much or too little. The American Heart Association recommends no more than 2,300 mg a day for mostly healthy adults. And no more than 1,500 mg per day, for adults with hypertension or heart disease.

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Tuesday, February 21, 2023

Meal Idea and Some Weight Loss Advice

Meal idea and some nutrition advice.

Baked chicken, avocado and green beans. 

Macronutrients: Chicken is the protein, avocado is the fat and the greens beans are fibrous carbs. 

Improper macronutrient ratio causes people many problems during their dieting or weight loss efforts. 

A simple example of a cultural norm / nutrition issue is the traditional southern meal practice of having a meat, starchy carbs and vegetables, plus desert, with no deliberate fat source. 

This example is high carb, medium/low protein and low/no fat. This could possibly be suitable for an athlete but it is a nightmare for someone who is dieting trying to lose body fat or “weight”. 

If you eat like this regularly, with a low activity level, and throw in some hormonal or thyroid issues, your weight loss efforts are for naught. This is very common. I’ve seen it a lot over the last 20 years. 

For fat loss or ”weight loss” you can simply fix the macronutrient content of the meal and start seeing results. 

Shift to high protein, medium fat, low carb and things will almost immediately change. Keep your carbs to mostly vegetables and go easy - like next to none, on the starches and sugar. 

Oh yeah might want to ease up on the after work 12 pack or bottle of wine every night. That throws a serious curve ball into the old diet bin. 

Drink more water over the course of the day. A good goal target is a gallon a day for most people. Make sure you intake electrolytes as well. Don’t drink too much, too fast, or you’ll risk injury in the form of hyponatremia which is when you flush out your electrolytes and sodium. It causes symptoms eerily similar to heat injuries and was misdiagnosed in the army for decades. 

Apply these concepts and see results in days, not weeks or months. I’ve had dozens of clients over the decades achieve ridiculous things in a week or two just by making these simple changes. 

But most people won’t do it. They stick to stupid stuff like starving yourself and doing hours of cardio. After all your doctor told you to eat less and exercise more right? 

Do the smart stuff and get healthy results or do the stupid stuff that they’ve brainwashed you with since the ‘50s, and become a worthy skinny fat diseased candidate for the FEMA death camps 😀.  Your call!

Wednesday, February 8, 2023

Make Time for Your Health or You Will Spend Time in the Hospital

Into the arena to face the beast on a cold dark Monday night. Monday night’s mission was 5x1 on the programming slate. 

So I did 135x10, 225x1, 235x1, 245x1, 255x1, 265x1. Had plenty left in the tank but stopped there for safety reasons. 

For many years, a lot of my personal training clients would tell me that they needed the accountability of having a trainer to meet at a certain time and if they didn’t have that then it would not happen. 

The majority of my long term clients moved away. Many found new trainers and continued the mission. A lot of people just descended back into a sloth life of laziness and atrophy gift wrapped in fat. 

Around town I occasionally see old clients who were once in great shape now looking not so fit. I often wonder what happened to these people. Why would you let yourself go like that? Everyone has their reasons or excuses. 

It’s a personal choice everyone has to make. If health, nutrition and fitness isn’t a priority for you, it’s you who will pay the price eventually. 

If you use the excuse of “I don’t have time”, eventually you will have time to be sick, in the doctors office or hospital. 

More than 6 out of 10 people in our country are overweight or obese. And most of those people have one or more comorbidity elements of metabolic syndrome.

I always tell people that the hardest and most important part is just getting to the gym. Get in there and do something, literally anything!

That’s always going to be better than nothing. 
Nothing leads to atrophy and decay, losing muscle and bone density while gaining fat. 

Get your ass in the gym and do something for your sake. If you can’t do it for yourself then do it for your family. 

And never let Monday win!

Friday, January 20, 2023

Kettlebells: A Timeless Strength and Conditioning Tool

I have been using kettlebells for the past 25 years. In 1998, I completed two kettlebell training courses on Fort Benning. 

The first one was hosted by the Ranger Training Brigade and the second one was through Troy University. Kettlebells have been a main component of my training program ever since. 

Last night I verified that kettlebells still kick my ass like they did 25 years ago. I can’t perform some of the dynamic exercises anymore like I could back then. But there are still many basic exercises which still work quite well. 

Training has to adapt to aging and physical limitations. Kettlebells are versatile enough to be used throughout a wide range of exercise progressions and regressions. 

They are a timeless strength and conditioning tool that can be used by all. I recommend kettlebell training for everyone. 

Sunday, January 15, 2023

Review of the SMART Acronym for Goal Setting

The SMART Acronym is recommended for goal setting as it provides you with parameters that are more likely to lead you to adherence and success.

The SMART Acronym stands for the following:

S: Specific- your goal must be specific such as “I want to lose 10lbs.

M: Measurable - the goal must be measurable such as weekly weigh in’s and body composition assessments.

A: Attainable - the goal must be attainable. Example-Losing 10lbs is something that can be done. 

R: Realistic- the goal must be realistic. Losing 10lbs is more realistic than saying you want to lose 100lbs. 

T: Timely - the goal must have a time standard such as “ I want to lose 10lbs in the next 6 weeks”.

Check out the video description below.

Learn the proven principles of long term weight loss and healthy eating.

Thursday, January 12, 2023

Nutrition Guidelines for Older Adults


The dietary guidelines for older adults recommend that they consume a variety of foods, including fruits, vegetables, whole grains, fat-free or low-fat milk and milk products, beans and peas, lean meats and poultry, fish, eggs, and nuts. 

- Choose foods and beverages that limit calories from added sugars, solid fats and alcohol.

- Eat a variety of nutrient-dense foods to meet your nutritional needs.

- Choose a diet with plenty of vegetables, fruits, whole grains, fat-free or low-fat dairy products, lean meat and poultry and fish.

- Limit sodium (salt) intake to less than 2,300 mg/day.

Older adults need to consume a diet that is high in fiber, low in saturated fat, and rich in vitamins and minerals. The following are some key points to consider when planning a diet for older adults:

- Older adults should consume at least 30 grams of fiber each day.

- A diet that includes lots of fruits and vegetables will help older adults meet their daily vitamin and mineral requirements.

Nutrition is an important factor for older adults. The key to healthy eating is to make informed decisions about what you eat and drink, as well as how much.

You can also help your body by making sure you get all the vitamins and minerals you need, while avoiding those that can be harmful.

Here are some tips on how to choose the right foods for older adults:

1) Eat a variety of foods in order to get all the nutrients you need.

2) Choose whole grains instead of processed ones.

3) Eat plenty of fruits, vegetables, legumes and nuts to get enough fiber and protein.

4) Choose low-fat dairy products instead of full-fat ones (milk, yogurt, cheese etc.).

5) Include fish in your diet at least twice a week; it's an excellent source of omega-3 fatty acids which may help reduce inflammation throughout the body (including in joints).

Older adults are at risk for a number of nutrition-related problems, including malnutrition, dehydration and vitamin deficiencies.

The most common problem is unintentional weight loss because of poor appetite, trouble swallowing or chewing, or other physical limitations. Older adults may also have trouble consuming enough calories to maintain their weight.

Some older adults may not be able to tell when they're hungry or thirsty, so it's important for caregivers to help them eat regularly and drink plenty of fluids.

Older adults who have trouble swallowing may need to have thickened liquids or food pureed into a liquid consistency. It's also important that they stay hydrated by drinking water throughout the day instead of waiting until they feel thirsty.

Protein intake requirements for older adults

As we age, our bodies are less able to produce certain proteins. The result is that we need more protein in our diets than when we were younger.

Older adults need to eat more protein and less carbohydrates. This is because the body's ability to use carbohydrates decreases with age, while the body's ability to use protein remains strong throughout life.

Older adults should consume 1.2 to 1.5 grams of protein per kilogram of body weight. The daily recommended intake is 0.8 g/kg for healthy adults, but this rises to at least 1 g/kg for older adults who are at risk of sarcopenia, which is the gradual loss of muscle mass and strength that occurs as we age.

Healthy fat intake requirements for older adults

Getting enough fat in your diet is important for older adults.

Older adults need to eat more than younger adults, and it's especially important that they get enough fat in their diets.

The recommended daily allowance of fat for an older adult is 20-35% of total calories, depending on age. The amount of fat in your diet should be limited to less than 10% saturated fats and less than 300 mg cholesterol per day.

This means that if your total daily calories are 2000, you should aim to take in between 500 and 700 grams of fat per day.

Fat helps you feel full and satisfied, so you'll be less likely to overeat. It also helps your body absorb essential vitamins A, D, E and K, as well as minerals such as copper and iron.

Fatty foods can also help protect against osteoporosis by keeping bones strong and healthy.

Older adults need to eat more healthy fats like avocado, nuts, fish and olive oil. These fats are good for the heart, brain and weight management.

Recent studies show that a high-fat diet is linked to lower mortality rates in people over 65 years old. This could be because high-fat foods are more satiating than low-fat foods, which means they leave you feeling fuller longer and help keep blood sugar levels stable.

In addition, the fat in certain foods can help your body absorb their nutrients better. For example, if you're eating spinach or another green vegetable that contains iron, it may not have much effect on your health if you don't eat any fat with it. 

But if you add some olive oil or nuts to the mix, then your body will absorb more of the iron from the spinach—and that could help prevent anemia!

Carbohydrate intake requirements for older adults

 Carbohydrates are the body's main source of energy and their levels in the blood stream can affect brain function, digestion, and bone mass. 

It is the body's main source of fuel and provide energy for basic functions like breathing, pumping blood, and digesting food. Carbohydrates are also important for healthy brain function.

Carbohydrates are found in many foods, including grains, fruits, vegetables and milk products.  The amount of carbohydrate you need depends on your age, gender and activity level.

Carbohydrate intake should be between 45% and 65% of your daily caloric intake.

As we age, we need the right amount of carbohydrates in our diets. This is because our bodies lose the ability to produce the hormone insulin as we age, which can lead to health problems like diabetes. 

If you're over 65 years old, your body may be less efficient at using carbohydrates for energy. This means that eating too many carbs might cause blood sugar levels to rise quickly and then fall quickly, which can lead to fatigue, headaches and irritability.

It's important to talk with your doctor or dietitian if you have concerns about how much carbohydrate you should be eating each day. As long as you keep track of what kinds of food sources contain carbohydrates (including vegetables and fruit), it's easy to meet your needs while still enjoying a balanced diet.

Calorie Requirements for Older Adults

In order to maintain your weight and keep your energy levels up, you should aim for 1,200 to 1,600 calories per day. And if you're active and are trying to maintain or gain weight, you'll need more than that range (about 1,600 to 2,400 calories per day). This will obviously vary from person to person. You will need more calories if you are active.

Always check with your doctor before starting any fitness or nutrition program.