Faceit NYC

PHYSICAL THERAPY, NUTRITION, BARRE, METABOLIC STRENGTH TRAINING, RECOVERY

06/22/2016

LET GO AND EAT FAT... AMERICA... THE FRENCH DO...
( AND WHY THEY ARE NOT FAT... )

For decades, grains and other high carbohydrate foods formed the base of the food pyramid and the foundation for a “healthy diet”. All the while, fats were demonized.

Unfortunately, these recommendations couldn’t be further from the ideal path to a flat belly. A diet high in wheat and other grain products inevitably leads to high blood sugar and poor sensitivity to the hormone insulin. In turn, poor insulin sensitivity has been shown to be a major cause of abdominal fat accumulation. Even worse, the more abdominal fat you gain, the worse your insulin sensitivity becomes… and thus the vicious cycle repeats, often leading to out-of-control belly fat storage over time.

Fats, on the other hand, are instrumental in the regulation of your overall hormonal balance, including many fat-burning hormones. When you understand how to choose the right fats, replacing high-carb items in your diet such as bread, bagels, muffins, baked goods, and pasta with more of these fat-burning, healthful "fatty foods", you’ll be well on your way to a flatter belly.

Here are 7 of my top "fatty foods" for a flat belly: Whole Eggs, Nuts (such as almonds, pecans, walnuts, and cashews), Seeds (such as sunflower seeds and flaxseeds), Avocado, Olive Oil, Fatty Fish (for example, mackerel, tuna, salmon, and trout), and Coconut Oil.

All of these "fattening" foods help to improve your overall fat-burning hormone balance, satiety and feelings of fullness after a meal, and also possess an array of other unique fat-burning and health benefits.

For example, egg yolks are loaded with vitamins, minerals and antioxidants (making the myth about only eating egg whites for a flat belly completely false); avocados and olive oil are rich in heart-healthy, health-boosting fatty acids; many species of fish are a great source of inflammation-reducing omega-3s; and coconut oil is a prime source of medium-chain triglycerides (MCTs), well known for their appetite regulation, energy, and immune benefits.

06/21/2016

AGE WELL.. 3 SIMPLE THINGS

DRINK HOT LEMON AND WATER EVERY DAMN MORNING...

drinking hot lemon water helps the stay regular and later learned that it stimulates the gastro-colic reflex. Lemons are a type of food that leaves behind an alkaline “ash” in the body, related to mineral content such as calcium, magnesium, and potassium.

When you start your day with hot lemon water, you make smart food choices all day long like eating more leafy greens, sprouts, avocados, green smoothies, and vegetable soup—and these will flood your body with chlorophyll, enzymes, vitamins, minerals, and oxygen

REGARDING WINE AND HORMONES....

A little alcohol may seem to take the edge off and to help you relax at the end of a long day. But in reality, the alcohol is throwing your hormones out of balance and hijacking your sleep. Imbalanced hormones make for moodiness, leaky gut, infertility, and even skin problems.

Alcohol also raises cortisol, which is bad news for most stressed-out people Cortisol is the alpha hormone—when it’s off, so is everything else hormonally. Imbalanced cortisol causes weight gain.. That's the deal..

COD LIVER OIL, FISH OIL, AND FLAX SEEDS.. PICK ONE OR ALL..

OMEGA 3 is necessary .. Skin, heart, lungs, bones.. Everything ..

In particular, I like cod liver oil because it’s a great source of long-chain omega-3s like EPA and DHA, plus it offers vitamins D, A, E, and K (“DEKA” for short!). Omega-3s help lower cortisol, raise lean body mass, reduce inflammation, and may slow down aging.

I recommend 1 teaspoon per day of extra-virgin cod liver oil (EVCLO). It’s important information for your DNA.

06/20/2016

there are several ways that feeling younger psychologically might lead to better health

One is exercise.

Good health is associated with 150 minutes of moderate-intensity physical activity each week. “When people see themselves as old, they’re more likely to abandon physical challenges which feel difficult, such as , ‘I don’t think I should ski any more, I’m an old man.’ When people feel younger psychologically, even if physical exercise is challenging, they’re more likely to pursue it, believing no pain no gain..

Another way that feeling younger leads to better health may be attitude about diet. If we feel old, we’re likely to treat food with an ‘I won’t live much longer, I might as well enjoy this’ attitude which could lead us to eat unhealthfully. If we feel young, we may have more of a future-orientation that will lead us to eat with future health in mind.” Avoiding added sugars, trans fats and saturated fats, and increasing dietary fiber, good fats, whole grains, and omega 3 fatty acids is important for good health.

Grow younger each day

Feeling younger may also inspire a sense of resilience that keeps us

Challenge yourself to try new things, learn new ideas, and develop new skills.

Realizing that most human abilities follow a “use it or lose it” pattern can motivate us to stay active in all realms of our lives.
Bring your attention repeatedly to the present moment, through formal mindfulness meditation or informal mindfulness practice. It can help you to appreciate this moment, rather than becoming lost in regrets about the past or imagining future deterioration.

Develop a sense of meaning in life. Focus on something larger than yourself, whether that’s connecting with people close to you or helping improve the lives of others. Or commit yourself to a hobby you love, such as gardening, attending the theater, dancing, or reading.

When our focus is just on our own immediate pleasure or pain, we’re much more likely to have difficulty with the aging process.....

06/19/2016

THE FOOD THAT CHANGED THE WORLD..
AND MAKES IT SO HARD TO LOSE WEIGHT..

WE LIVE BY THE CARB.. WE DIE BY THE CARB...

CARBS... MY COMPLETE GUIDE...

Why do humans eat so many carbs? The answer is fascinating.

Before 10,000 years ago, humans were hunter-gatherers. The human diet consisted of that which could be caught, hunted, fished or plucked. Cereal grains were not in the mix. As human population increased and animal numbers dwindled, mankind turned to farming cereal grains as a source of calories. The agricultural revolution made it possible to sustain a larger human population, a population that gathered in cities where, thanks to a confluence of intelligent carb-fueled minds, vast technological, medical, scientific and industrial advances took place

With the good came the bad. the discordance between humanity’s genetically determined dietary needs and its present diet is responsible for many of the degenerative diseases that plague us today.

Also note that agriculture made possible many of humanity’s societal ills including large-scale warfare, mass starvation, tyranny, epidemic diseases and class divisions.
Cereals provide the major caloric and protein source for humanity and therefore are the mainstay of agriculture...They have allowed man’s culture to grow and evolve so that man has become Earth’s dominant animal species, but this pre-eminence has not occurred without cost

We live by the carb, we die by the carb.

How Carbs Make Us Fat

There are many influential organizations and individuals who say that carbs such as breads, cereals, and pasta should be a significant part of the daily diet. They will tell you that all calories are created equal. They say we should have a bowl of cereal for breakfast, and a sandwich for lunch, and pasta for dinner.

And how’s that working out for America?

We’ve become a nation of fatty-fatty-fat-fats.

YOUR BODY... ON TOO MANY CARBS

When you eat, your pancreas secretes a hormone called insulin, which has a number of important functions. Primarily, it acts as a sugar wrangler. Insulin takes excess sugar that just entered your bloodstream from the food you ate, rounds it up and puts it in muscle cells where it can be used for energy. That’s how metabolism is supposed to work.

Let’s take a 5-year-old kid. She eats an apple. Her blood sugar rises slightly and insulin is secreted from her pancreas. The insulin takes the excess sugar out of the bloodstream and moves it to the muscle cells. The muscle cells are glad to have it because she is going to ride a bike or play on the jungle gym. The muscles will use that little bit of sugar from the apple. Eventually her blood sugar will go down, and she will be hungry and eat again.

What actually happens is that adults eat massive meals of extraordinary caloric density, and most of these meals are made up of sugar or foods that convert to sugar before they hit the stomach. These are foods such as pasta, rice, potatoes, cereals, breads, desserts and crackers. The pancreas rings alarms that the body has overdosed on sugar-filled Ding Dongs because it all looks like sugar-filled Ding Dongs to the pancreas and the stomach. Insulin is shooting through the system trying to collect this excess sugar. But there’s a problem.

This isn’t a 5-year-old kid who is going to go out and ride her bike. This is a guy sitting at a computer all day whose only exercise is clicking a mouse. His muscle cells don’t need that sugar. Where does it go? It goes to fat cells. When insulin is elevated, the fat cells basically shut their doors. They don’t release their goods. Processed carbohydrates put the body in a constant state of fat storage.

Extra glucose gets converted by the liver to triglycerides, which increase the risk for heart disease. And because the liver can’t keep up with the processing load, the body starts to get something called non-alcoholic fatty liver disorder. These are the downstream effects of eating too many carbohydrates.

DONT GET ME WRONG.. WE NEED A CERTAIN AMOUNT OF CARBS

I DO not advocate eliminating carbs entirely. we don’t need as many as we’ve been told we need.

The body requires about 120 grams of glucose a day to function, but the glucose doesn’t have to come from carbs..
It can come from good carbs such as fruits and vegetables and even from proteins and fats.

as a rule of thumb, almost any food you can eat that comes straight from the earth contains "good carbs."

THE AMERICAN DIET AND MARKETING have created this toxic food environment in which we’re ingesting huge amounts of a nutrient we don’t need at the expense of the nutrients that keep us healthy..

We’re in a constant state of insulin arousal and blood sugar highs, and that’s why we have an epidemic of diabesity, which is obesity and diabetes.

06/19/2016

RECLAIM YOUR "SOCIAL" LIFE... WITH ACTUAL HUMAN INTERACTION..

LETS REFRAME SUNDAY... TAKE IT BACK...

I TAKE MY PEOPLE AROUND THE RESERVOIR AT NINE THIRTY A.M.
EVERY SUNDAY...

THIS IS A 30/20/10 EVENT... EASY ON THE KNEES..
PERFECT FOR THE HEART AND LUNGS

HERES THE KICKER.. NO TEXTS .. NO EMAILS..

STRAIGHT UP FEEL GOOD DOUBLE TAKE..

ENDORPHINS AND ACTUAL CONVERSATION...

WE SPEND ALL WEEK ON OUR DAMN PHONES...

TRY IT MY WAY... SMILE.. AND MEET NEW PEOPLE...

THIS MORNING .. 20 "BRAVE" SOULS SHUT OFF OUR PHONES..

JOIN US...

( message me and let me know ... Wear sneakers and sunscreen..)

06/12/2016

LETS KEEP IT SIMPLE...

MY PROACTIVE AGING GUIDELINES

( ANYONE... OVER 45....).

Here are a few general guidelines:

o Monitor fat intake to maintain healthy cholesterol
( unsaturated fat .. ( avacados, olive oil, coconut, fish)
You need these to produce hormones ...

o Consume more calcium and vitamin D for strong healthy bones and magnesium to put the calcium where it's supposed to be,...

o Reduce your salt intake to prevent water retention and high blood pressure. ( cut back on processed foods )

o Cut back your intake of sugar and dry foods

o Increase your water intake to at least 8 glasses a day

o Participate in regular physical activity
( WALK 3 miles.. Stretch 20 minutes... Lift heavy. 30 minutes 3 times a week)

o Get adequate amounts of fiber. (Eat an apple a day ..)

o Eat no more than six or less servings of bread, cereal, rice and pasta. ( WHOLE GRAINS ONLY)

o No more than two servings from the fruit group

o At least three servings of veggies
, preferably the fibrous kind (broccoli, cauliflower, etc.)

o At least three servings of lean protein (fish, poultry, etc.)

o As for your beloved sweets, fats and oils… use them sparingly. (That includes alcohol)

06/12/2016

HERES THE DEAL.... TOO MUCH ESTOGEN CAUSES WEIGHT GAIN ....

LIFE AND HEALTH IS ABOUT THE "T"...

ALL OF US... TESTOSERONE....

If you thought testosterone was only something men needed, you’d be wrong.

While testosterone is the primary male s*x hormone, women have—and need—testosterone, too.

Among its many functions, testosterone is crucial for healthy metabolic function. In fact it’s one of the most potent fat-burning hormones in the human body. And as genetics dictates, women generally have about fifteen to twenty fold lower concentrations of testosterone than men.

Luckily, there are simple ways for everyone to boost their testosterone levels naturally, and in turn, burn more fat.

1. Cut out sugar and processed foods

Whenever you eat sugary foods or refined carbs, your insulin and blood sugar skyrocket, which decreases your testosterone levels. Eat fewer refined, processed foods and more protein-packed foods like fish, eggs, nuts, beans, and meat. Also, incorporate plenty of fruits and vegetables into your diet—cruciferous vegetables like broccoli or leafy greens like spinach are best for boosting testosterone.

2. Increase your intake of good fats

By now you probably know that fat itself is not always the enemy—it’s the type of fat you eat that affects your health (and your weight). Choose healthy fats—flax, olive and peanut oils, avocados and fish. Consider adding a flax or fish oil supplement to your diet, too. These types of fats are essential to testosterone production; aim to get 20 to 30% of your caloric needs met by these healthy fats.

3. Limit your alcohol intake

Most of us enjoy a nice glass of wine or a few cocktails now and then, but the truth is this: alcohol has the potential to disturb many of the body’s natural hormonal processes, including testosterone production. While an alcoholic beverage a day isn’t going to be harmful, any more could impact your body’s production of testosterone.

So if you’re trying to burn fat and gain muscle, limit your alcohol intake.

4. Don’t skimp on sleep

No, you are not the only human on the planet for which the CDC’s recommendations for getting at least 7 hours of sleep a night do not apply! Sleep is as important to building muscle and burning fat as your workouts themselves. So many important processes happen while you sleep that help your body recover, maintain a healthy metabolism and get stronger. Skimping on sleep will inhibit your body’s testosterone production and raise cortisol levels—making your body cling to fat instead of burn it.

5. Make sure you’re getting the right vitamins and minerals

Supplement a healthy diet with zinc, magnesium and Vitamin D: these three powerful vitamins and minerals promote testosterone production and increase your muscle building capacity, in addition to being great for your mood and mental focus. B6 is another vitamin cited for its important role in testosterone production as well as its immune boosting function.

6. Lift heavy weights

Short, intense workouts are key to boosting your testosterone production and building muscle. Try HIIT workouts that include short bursts of high intensity exercise. Go heavy with your weights; not so heavy that you’ll injure yourself, but heavy enough that it’s very challenging. This heavy lifting is what’s going to increase your testosterone levels—in turn, helping you burn fat and build muscle.

STRONG HEART, STRONG CORE, STRONG LUNGS... LOTS OF "T"....

AND ATTITUDE....

THATS ALL YOU NEED. ...

06/09/2016

NO MATTER WHAT... YOU NEED STRENGTH..

STRENGTH TRAINING FOR YOUR LIFE..

Regular physical activity promotes general good health, reduces the risk of developing many diseases, and helps you live a longer and healthier life. For many of us, "exercise" means walking, jogging, treadmill work, or other activities that get the heart pumping.

But often overlooked is the value of strength-building exercises. Once you reach your 50s and beyond, strength (or resistance) training is critical to preserving the ability to perform the most ordinary activities of daily living — and to maintaining an active and independent lifestyle.

The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. "Just doing aerobic exercise is not Enough. Unless you are doing strength training, you will become weaker and less functional.
What is strength training?

Strength training encompasses any of the following:

Free weights, such as barbells and dumbbells
Ankle cuffs and vests containing different amounts of weight
Resistance (elastic) bands of varying length and tension that you flex using your arms and legs
Exercises that use your body weight to create resistance against gravity.
How much do you need?

A beginner's strength-building workout takes as little as 20 minutes, and you won't need to grunt, strain, or sweat like a cartoon bodybuilder, either. The key is developing a well-rounded program, performing the exercises with good form, and being consistent. You will experience noticeable gains in strength within four to eight weeks.

06/09/2016

HOW DID AMERICA GET FAT?
Marketing sold us LOW FAT...

MY GUIDE TO GETTING HEALTHY..... LIVE UNTIL 97 and then die.. Having s*x... ( my plan..)
( going out "on top"... Plenty of pun intended ..)

Monounsaturated fats (MUFAs) are the good kinds of fats that the Mediterranean diet is based upon. Foods rich in monounsaturated fatty acids include olives, oils, nuts, dark chocolate, avocado, and seeds, and along with reducing cardiovascular risk, bad LDL cholesterol, and the development of diabetes, they'll also help slim your waistline.

A diet rich in monounsaturated fat preventS central body fat, aka that dreaded belly pooch.

If that hasn't convinced you to move away from a low-fat diet, an article from Harvard notes that a low-fat diet isn't a sustainable diet, even if you do find that you're losing inches initially. This is because high-carbohydrates tend to replace fats, and if they're unsaturated and eaten in abundance, YOU WILL GET FAT Low-fat diets also tend to be less filling, hence you search for alternate foods that eventually put the weight on.
However... MUFAs have more than twice the amount of calories per gram than carbs and proteins. Fats have to be controlled because it is easy to overeat nuts or guacamole which can undo the health benefits by packing on the pounds.. . In other words, keep the calorie count low,

1600 calories... Two pound a week weight loss..

06/09/2016

YOUR BUTT... ITS A MUSCLE.....
( it's not supposed to be flat... Sorry)

Your butt isn’t just there to look good—it plays a vital role in how your body functions.

And, when it’s off, it can mess with your hips, knees, and back, causing all sorts of pain.

Now, scientists have created a name for this condition: Dormant Butt Syndrome.

Dormant Butt Syndrome—i.e., having a weak butt—is pretty common and, unfortunately, is often the root of hip and knee pain.

The rear end should act as support for the entire body and as a shock absorber for stress during exercise..But if it’s too weak, other parts of the body take up the slack and it often causes injury.

it’s often caused by inactivity (read: sitting too much) and the way we sleep.

Sitting for extended periods throughout the day weakens the glute muscles and puts strain on other parts of our core, as does sleeping in fetal position

there are a few ways to tell if you're a victim of Dormant Butt Syndrome. One is visual. The glutes are powerful muscles and should be somewhat visible, 'pancake butt' is be an indicator.

You can also test yourself. Lie on your back with your legs straight and simply try to contract your glutes. If it's difficult to maintain a strong contraction for five to 10 seconds, that could be a sign you have a weak butt.

simply squeezing your glutes in five-second intervals for 10 to 15 repetitions can be helpful to start. Try this while standing, sitting, and lying down..
Then, progress to basic body-weight exercises like hip bridges, multidirectional lunges, and air squats.

Once you've got all that down, add resistance to your exercises to challenge your butt muscles and build up strength.

06/09/2016

because...to be fully alive... We work every muscle...

No doubt you've heard the word "kegel."

You’ve also probably been told that you should do your Kegel exercises often, but don't really know why. Kegel exercises, named after American gynecologist, Arnold Kegel, are essential in keeping your va**na in tip-top shape.

Kegel exercises are done to strengthen the muscles of your pelvic floor—and those muscles support your bladder and your va**na.. Doing Kegels today can keep your va**na and bladder in top shape as you age, but they can also help increase s*xual pleasure. Strong pelvic floor muscles increase or***ms and the intensity of or***ms...

How do you know you’re doing them right? Although most women realize that doing their Kegels involves squeezing the va**nal muscles in some way, exactly what part they should be squeezing and how can get a bit confusing.

Follow these two tips, as a way to know that you’re doing them correctly:

P*e, stop, repeat: Sit on the toilet and let a small amount of urine out before stopping the flow. Repeat. "The muscles that you use to stop the flow of urine are the muscles you want to squeeze when you don’t have a full bladder.

Feel it out: You can insert a finger or two into your va**na and use your pelvic floor muscles to squeeze your finger. That let’s you know which muscles to squeeze and you can do it anytime and anywhere.

06/08/2016

BE A FRIEND TO YOUR BODY...

Imagine that your body is separate from you, and consider these questions:

How has your body taken care of you over the years? Such as keeping you alive, giving you pleasure, and taking you from place to place.

In return, how well do you take care of your body? Such as soothing, feeding, and exercising it, or taking it to the doctor. On the other hand, in what ways might you run it down, feed it junk food, or intoxicate it?

In what ways are you critical of your body? For example, are you disappointed in it or embarrassed by it? Do you feel let down by it, or wish it were different?

If your body could talk to you, what might it say?

If your body were a good friend, how would you treat it? Would that be different from how you treat it now?

People can also get mad at the body, and even mean to it. Like it's the body's fault if it weighs too much or is getting old.

But if you do any of these things, you'll end up paying a big price, since you are not separated from your body after all.

Its needs and pleasures and pains are your own. Its fate will be your own someday.

On the other hand, if you treat your body well, like a good friend, you'll feel better, have more energy, be more resilient, and probably live longer.ext.

How?

Remember a time when you treated a good friend well. What was your attitude toward your friend, and what kinds of things did you do with him or her? How did it feel inside to be nice toward your friend?

Next, imagine a day of treating your body like another good friend. Imagine loving this friend - your body - as you wake up and help it out of bed: being gentle with it, staying connected to it, not rushing about . . . what would this feel like?

Imagine cherishing your body as you move through the morning - such as helping it kindly to some water, giving it a nice shower, and serving it healthy and delicious food. Imagine treating your body with love as you do other activities, such as driving, caring for children, exercising, working with others, doing dishes, having s*x, or brushing your teeth.

How would this approach feel?

You'd probably experience less stress, more relaxation and calm, more pleasure, more ease, and more of a sense of being in control of your life. Plus an implicit sense of being kind to yourself, since in a deep sense you don't just have a body, you are your body; treating it well is treating YOURSELF WELL..

06/08/2016

OK..WE POUND PHYSICAL HEALTH .... WE POUND ON WHAT TO EAT AND HOW MANY MILES TO RUN....
LETS GET TO THE HEART OF THE MATTER...

S*XUAL HEALTH....

HAVE S*X .. PEOPLE... HAVE IT NOW... HAVE IT OFTEN..
TAKE CHARGE...

HOW DID WE LEAVE THAT OUT? WHY DID WE LEAVE THAT OUT..?????

AGING WELL IS A MATTER OF S*X...
Healthy s*x leads to
Better sleep, less stress, a better social sense

06/08/2016

HORMONES.... NOT JUST FOR TEENAGERS...

YOUR HORMONES MUST BE BALANCED..
OTHERWISE... WORK OUT HARD... AND NOTHING...

HOW?

SLEEP, S*X, STRESS, STRENGTH, AND SMILE...

CORTISOL IS A HUGE FACTOR...

7 HOURS OF RESTORATIVE SLEEP..

10 to 20 minutes of Restorative breathing..
( meditation ..)

S*X ... 3 to 4 times a week... ( oxytocin and dopamine... )

MANAGE Stress... Walk....

LIFT WEIGHTS... 3 times a week... INCREASES TESTOSTERONE.. (. Women need it too...)

Smile... ATTITUDE HELPS....

ITS ALL BIOLOGY, PEOPLE....

06/08/2016

WHAT THE FITNESS INDUSTRY WONT TELL YOU..BECAUSE YOU WILL ACTUALLY LOSE THE WEIGHT...

EAT "GOOD" FAT...

For decades, grains and other high carbohydrate foods formed the base of the food pyramid and the foundation for a “healthy diet”. All the while, fats were demonized.

Unfortunately, these recommendations couldn’t be further from the ideal path less abdominal fat . A diet high in wheat and other grain products inevitably leads to high blood sugar and poor sensitivity to the hormone insulin. In turn, poor insulin sensitivity has been shown to be a major cause of abdominal fat accumulation.

Even worse, the more abdominal fat you gain, the worse your insulin sensitivity becomes… and thus the vicious cycle repeats, often leading to out-of-control belly fat storage over time.

Fats, on the other hand, are instrumental in the regulation of your overall hormonal balance, including many fat-burning hormones. When you understand how to choose the right fats, replacing high-carb items in your diet such as bread, bagels, muffins, baked goods, and pasta with more of these fat-burning, healthful "fatty foods", you’ll be well on your way to a flatter belly.

Here are 7 top "fatty foods" for a flat belly:

Whole Eggs, Nuts (such as almonds, pecans, walnuts, and cashews), Seeds (such as sunflower seeds and flaxseeds), Avocado, Olive Oil, Fatty Fish (for example, mackerel, tuna, salmon, and trout), and Coconut Oil.

All of these "fattening" foods help to improve your overall fat-burning hormone balance, satiety and feelings of fullness after a meal, and also possess an array of other unique fat-burning and health benefits.

For example, egg yolks are loaded with vitamins, minerals and antioxidants (making the myth about only eating egg whites for a flat belly completely false);

avocados and olive oil are rich in heart-healthy, health-boosting fatty acids; many species of fish are a great source of inflammation-reducing omega-3s; and coconut oil is a prime source of medium-chain triglycerides (MCTs), well known for their appetite regulation, energy, and immune benefits.

06/07/2016

OK... there are 5 areas that are necessary for PHYSICAL HEALTH and HEALTHY AGING ...

STRENGTH .. Strength builds lean muscles.. Lean muscle
ups the metabolism .. A higher metabolism allows better weight control..

STRENGTH .. increases muscle mass.. Strengthens bones,
Strengthens joints and ligaments.. PREVENTS INJURY ...

STRENGTH.. increases testosterone... Hormones keep us
Youthful...

ITS THAT DAMN SIMPLE.. AND THAT DAMN CRITICAL.
YOU HAVE TO STRENGTH TRAIN..

( plus the endorphins ... Better sleep, lower anxiety ...
Better moods... Better thoughts... Less stress)
--------------------------------------------------------------

SPEED... Works the internal organs that keep us Alive..
The heart and the lungs... We are nothing without them..

Raising the heart rate to 140 .. Twenty minutes a day ..
Is necessary .... RUNNING DISTANCE.. IS A WASTE OF TIME.
OVERALL.. ITS EVEN HARMFUL ...

TOO MUCH CARDIO.. ( running in particular) increases
Inflammation in the knees and joints... And does NOTHING
For metabolism as your body will compensate by quickly
" getting used" to the movement ..
-----------------------------------------------------------
POWER... small but intense bursts of all out energy ..
Combined with active rest ... WORKS IN COMBINATION TO FURTHER BUILD STRENGTH and SPEED.. PERFECT
TIME EFFICIENT FITNESS...

HERE IS YOUR VERY SIMPLE ANSWER TO THIS..
30/20/10.... ( Danish athletes train this way )

30 seconds ... Walk ..intensively .. With a sense of purpose.
( arms bent, fists made, swing and move from the core.. )

20 seconds.. PICK UP THE PACE.. Lengthen the "GAIT"..
( the length of your strides). OPEN UP YOUR HIPS.. MOVE

10 seconds.. RUN... RUN LIKE A DAMN BULL IS CHASING YOU.. GIVE IT ALL YOU HAVE...

REPEAT... 4 TIMES...

COUNT THE STRIDES... 30, 20, 10.... 30, 20, 10...
BREATH.. IN THROUGH THE NOSE.. OUT FROM THE MOUTH..
DO NOT HOLD YOUR BREATH..

THIS IS A VERY EFFECTIVE "RUSH"....
Increases blood circulation and detoxification, oxygenates the muscles, And skin... Healthy skin needs this....SWEAT..

WE WILL ALSO BE LIFTING .. COMPOUND MOVEMENTS IN
A 15 to 20 MINUTE SEQUENCE FOR POWER...

ITS ALL ABOUT THE SWEAT.. THIS IS THE SWEAT PORTION ...
------------------------------------------------------------

BALANCE..

THE ABILITY TO BALANCE IS CRITICAL TO PHYSICAL HEALTH..

IT IS THE EASIEST AND MOST EFFECTIVE WAY TO STRENGTHEN THE CORE... AND THE CORE STRENGTHEN
IS ABSOLUTELY MANDATORY FOR A STRONG LOWER BACK AND ... NO BACK PAIN..

A FEW CHOICE PILATES AND STRENGTH MOVES ON ONE FOOT... AND ... SO EASY AND SO GOOD...

QUALITY OF LIFE IMPACTING .. ( can't have great s*x with a
A bad back.. JFK tried.. And he had Marilyn Monroe as a ”goal" ... Think how that must have felt.. DO NOT LET THAT HAPPEN TO YOU...)

-----------------------------------------------------------

FLEXIBILITY .. THE ABILITY TO BEND, LIFT, TOUCH YOUR TOES, GET UP AND DOWN.... A FULL RANGE OF MOTION..
IS SUPER IMPORTANT...

MORE FUN, LESS PAIN, LESS STIFFNESS, LESS INJURY..
A BETTER LIFE..

AND AS FAR AS A STRESS REDUCTION... SOME TOOLS
SUCH AS MASSAGE... FOAM ROLLING, STRETCHING
just as important as an other part of physicality ..

WE WILL NOT NEGLECT IT...

--------------------------------------------------------

TIPS

WATER.... 128 ounces per day... WATER IS LIFE.
THE BODY RUNS OUT OF ENERGY WHEN IT IS LACKING IN WATER.... WE "THINK" WE ARE HUNGRY... WE ARE NOT..

DRINK... FOR BETTER HEALTH..
( and FYI...COFFEE AND ALCOHOL...HUGE DEHYDRATION )

AIR TRAVEL AND LACK OF QUALITY SLEEP... SUCKS THE
MOISTURE OUT ....

----------------------------------------------------------

EVERY MEAL REQUIRES A PROTEIN SOURCE...
EVERY SNACK REQUIRES A PROTEIN SOURCE

PROTEIN DIGESTS SLOWER.. AND THAT IS EXACTLY WHAT YOU NEED...
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