5 REASONS TO INCLUDE BROCCOLI IN YOUR DIET REPOST (all credit goes to PureHealth Research)

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Ten Great Strength Exercises


I am going over my top ten favorite strength training exercises. These are foundational, but brutal. They work.



1) Bench Press. Called “The Grandaddy of Em All”, this exercise is king for a reason. Raw, animalistic strength is evident. It is noted that the bench press does tax the Central Nervous System a bit. Risk of injury is high, so technique and a bit of reason will come in handy.

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2) Barbell Squat. Yet another brutal, yet simplistic exercise. This is another exercise that emphasizes technique, skill (and a bit of courage lol). High risk of injury here as well.

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3) Bentover Row. This very simple exercise is all about blasting the upper back. Power, pure power.


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4) Barbell Lunge. Used by athletes for ages to develop size in the quads, hamstrings as well as overall growth, this exercise is also dangerous for the knees (especially if you go too heavy).

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5) Lying Dumbbell Flyes. This exercise is all about power, concentration and technique/form. Injury to shoulders, arms and chest is high. All-around exercise for great strength and looks.

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6) Lawnmowers (Dumbbell Row). This exercise shores up the back, shoulders while sculpting the upper body as a whole. Great strength, thickness and width is a certainty.

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7) Standing Dumbbell Press. All-around strength. Great for shoulders, back, neck even the chest gets a bit of work. Form, form, form. You need to use a weight that is comfortable, but challenging.

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8) Dumbbell Curl. Timeless exercise. All about form, strength and patience. Yes, the politicians can’t ban the guns, but you’ll also need good form and a weight that is comfortable yet challenging.

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9) Skullcrushers (Pullover Press). Animalistic power, size and savage strength is the name of the game here. Form, form, form!!!

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10) Behind-neck press. Awesome for size, strength and bragging rights.

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In closing, these are only ten of the many exercises that I consider great. Hopefully some of you gym rats out there can use what I have been using for over 30 years to get results, because that’s what it’s all about:  1) Good form 2) Passion 3) Results. These are the basics. THE BASICS ALWAYS WIN!!

























The theory of evolution was first formulated by 19th century science icon Charles Darwin in his book “The Origin of Species” (1859). His famous theory boils down to the change of an organism over time. And this is the focus of our article here. How many of you have started from less than nothing- only to have built yourself into the person you have wanted to be? Yes, it took a few decades, it took a lot of moxie, some failures, getting hit, losing, being taken advantage of, etc. You persevered, planned, saved yourself, studied. All that hard work paid off- you’re credentialed, degreed, well-heeled, well-paid, well-traveled, etc. Have you ever taken the time to take a good look back to where you have come from? In times past, you may have been a “Poindexter” type, or plainly said, someone who just was a misfit, as in not fitting in the environment in which you were born. Look back at then… and look at you now. Evolution.

Every single living thing goes through evolution. Life does change you. Whether it’s a “regular’ life, or you happened to enlist in the military, became a scholar- whatever. You have embarked on a chosen path and it changed you for the better. The converse is also true. Look at how many people who were “high school stars” and really didn’t accomplish much more after that. A long, slow decline into irrelevance. All they have are memories of their halcyon days of their youth/young adulthood. Yes, geography has a lot to do with it as where you have been planted often determines the type shadow you cast. I wanted to take a little time to salute you guys and gals out there who came from humble beginnings, busted your asses to get what you wanted out of life. The pain of ridicule, rejection sometimes never really goes away even if you use it as fuel and motivation.

Lastly, as I trust that you’re reading this and reflecting on your path… never forget the ones that did it- and how they have fallen off. Take the time to reflect and laugh. Yes I am saying something that goes against almost everything life coaches typically teach and instruct their clients to do. But in all this, allow yourself the ability to breathe. The battles may be over, but take the time to remember the struggle and how you are superior. Remind yourself how and why you are intrinsically better than the ones who made your life a living hell. Remind yourself why you are not like anything, anyone else on planet Earth. Never let go of the notion that the world is truly your oyster if you want it to be. Never allow yourself to get comfortable. Again, this is a shout-out to all you who persisted, persevered, scraped, scrapped, fought and beat the odds to get to where you are today.

Perseverance, patience, solid planning, critical thinking are just some of the basics- the stuff this world is in desperate need of going into the 2020s.


Top 13 Nootropic Supplements to Sharpen Mind & Mood — Dr. Eddy Bettermann MD REPOST

Source: Top 13 Nootropic Supplements to Sharpen Mind & Mood by Dr. Edward Group If you want a nutritional supplement to enhance your brain function — short-term memory, focus, creativity, mood, or motivation — look for a nootropic. The term nootropic comes from the Greek root words nóos (mind) and tropé (turning). Natural nootropics can help older adults stay sharp, […]

via Top 13 Nootropic Supplements to Sharpen Mind & Mood — Dr. Eddy Bettermann MD

Ways for Success- FALL 2019 EDITION

How many of you have lost weight this year, perhaps turned your life around? If you’ve fallen off track, that’s no big deal. In case any of you all need a refresher, or a plan to get over the hump (or just to stay the course), here is my list of 15 ways to have success with any fitness regimen. This is by no means a comprehensive list… but hopefully it will work for you. Now, the list.

There is no shortcut to ideal health (whatever that is for you), no magic pill that lets you hit your five-a-day target and no single exercise that gives you a shredded physique in minutes. It takes time, hard work and an educated approach to get in shape and stay in shape. Following these tips will make your fitness quest (and life) a whole lot easier.


  1. Prepping for Success

The better path to a sound diet is found by using your weekends wisely. Use the extra time you have on your weekends to make large batches of healthy meals that you can portion up to cover at least a couple of midweek lunches and dinners, avoiding the certain death of your fitness goals via fast food.


  1. Mix Up Your Exercise

Variety is – cliché alert! – the spice of life, and many sports and activities support each other in ways you won’t realise until you try it. For example, strength training for your legs and core will make you a better runner, while those addicted to dumbbells will find Pilates works muscles they’d never even considered.


  1. Calibrate Your Fitness Technology

If you invest in a fitness tracker, don’t just sit back and assume that following the preset targets will lead you to glory. Adjust the steps, active minutes and calorie targets regularly to build on your progress, or make them more realistic if you never get close and have started to ignore them. If you don’t engage with your fitness tech, you’ll quickly discard it.


  1. Add In Extra Activity

This one of the oldest tricks in the book: take the stairs not the escalator, or get off the bus a stop early and walk.  Any activity is better than none, and will only encourage you to do more. And if you really want to up the ante, try sprinting up the stairs (safely) each time you take them – clinical studies found that short bursts of high-intensity stair-climbing can make a significant difference to your cardiorespiratory fitness.


  1. Keep Tabs On Your Visceral Fat


You can be skinny on the outside (at least your arms and legs), but fat on the inside. Visceral fat is the type that builds up around your organs and often results in a pot belly. It’s linked with heart disease, several types of cancer and type 2 diabetes. Check your waist-to-height ratio (WtHR) to see if you’re at risk. Grab a piece of string and use it to measure your height, then halve it. If it doesn’t fit around your waist, get exercising – visceral fat is the first type to go when you start a health regimen.


  1. Value Your Rest Days

When you start on a fitness kick, it’s tempting to exercise every day while motivation is high. This is a bad move, and one that may see your motivation flame out within weeks, because you’re always exhausted and won’t see the massive improvements you expect for your efforts. Why? You’re not giving your muscles the time and rest they need to recover and grow.


  1. Up The Intensity If You’re Short On Time

Health and wellness experts still promote the 150 minutes of moderate activity a week minimum, but now offer an alternative option of 75 minutes of vigorous activity a week. That’s running or singles tennis, for example, rather than cycling or walking, which count as moderate. You can also mix the two, so 60 minutes of vigorous cardio plus 30 of moderate will do the trick also. Bear in mind the guidelines also demand strength exercises on two or more days a week alongside your aerobic activity.


  1. Treat Your Body Right

Nothing derails a health kick as quickly as injury, as many serious injuries will start out as small ones- you may think it’s OK to push through. Scaling back the intensity for a few days is better than having to shut it down for a few months. If you have an urgent desire to hit the gym, target a different part of the body from the one that’s bothering you.


  1. The Drive for Five

Eating at least five portions of fruit and veg a day should be at the cornerstone of your healthy diet plan. What’s not wise is getting in a rut and eating the same five every day, because different types of fruit and veg contain different vitamins and minerals. A good way to vary your five-a-day is to eat different colors, as the hue is a decent indication of the nutrients they contain.


  1. Don’t Undervalue Your Sleep

There is tendency for people who sleep very little to brag about it, as if it’s an indication of their commitment to life. However, getting the full seven to eight hours is vital to a healthy lifestyle, as it provides the energy for your exercise and even influences dietary choices – a 2016 study found that in the day following a night of limited sleep, people ate an extra 385 calories on average. You don’t snooze, you lose.


  1. Increase Your Cadence On Your Runs

If you are consistently picking up injuries when running, one change it’s definitely worth trying is to up your rate of strides per minute (your cadence). If you overstrike, thus taking fewer steps, you put extra pressure on your knee and hip joints. Try and take more steps, which means your feet will land more beneath your body, reducing the impact on your joints.


  1. Keep Grinding

Once the novelty of a new lifestyle is gone, and it’s hard, leading to the temptation to quit. Keep grinding- this is how you’ll know whether a workout or lifestyle will start to become as enjoyable as it is tough.


  1. Count Reps Backwards

This is a mental trick that might make resistance workouts a little easier. Counting down the reps means by the time it’s really hurting you’re at the 3,2,1 stage, which feels closer to the end than 8,9,10 or whatever target you’re going for. It won’t work for everyone, but it’s worth a try.


  1. Make Full Use Of Your Street Furniture

Exercising outdoors is a great way to ensure you get your hit of vitamin D (if it’s sunny) as well as a good workout, and it doesn’t have to be all cardio. As well as the exercise machines that litter many parks, you can nearly always finds a bar or ledge for pull-ups, or a bench or wall to do dips on. Rarer treats can even include chains to use as ersatz TRX ropes.


  1. Record Stats and Progress

Nothing builds motivation as efficiently as seeing momentum (signs of improvement), so make sure you keep some kind of record of your activity. It can be as simple as noting your record five-rep max or fastest 5K time, using either one of the many excellent fitness apps available or old-fashioned pen and paper.

In closing, these tips and tricks will help in your fitness goals. Knowledge is power. Knowledge is a fundamental building block in fitness and in life. Knowledge (alongside hard work and dedication) is the most essential of the basics. THE BASICS ALWAYS WIN!!

The Process of Digestion

Below is the process of digestion. Remember THE BASICS ALWAYS WIN.

Food provides energy for movement. Not one kind of food can fulfill everything the body needs so we must eat a variety of foods in order to receive proper nutrition. Nutrients in foodstuffs are chemical substances and are classified as carbohydrates, fats and oils (lipids), proteins, minerals, and vitamins. The importance of these nutrients is explained below:
  • Carbohydrates contain carbon, hydrogen, and oxygen. The burning of these carbohydrates is our body’s usual source of energy for muscular work, body heat, breathing, and other functions.
  • Amino acids are essential for our bodies as they are the building blocks of proteins. They contain nitrogen (and sometimes sulfur) in addition to carbon, hydrogen, and oxygen. They are linked together to form proteins.
  • Fats are made up of fatty acids and glycerol. Fatty acids or unsaturated fats cannot be manufactured by our bodies; so they must be supplied by the means of diet.
  • Vitamins and minerals are needed in small amounts and are needed to make chemical reactions happen in the tissues. In other words, vitamins help the body run smoothly. A normal healthy diet provides almost all of the vitamins one needs.
Digestion begins in the mouth with some starches and sugars being broken down into simple sugars by an enzyme present in the saliva. Proteins are then partially digested in the stomach with some carbohydrate digestion. Fats are not affected. In the duodenum, bile from the gallbladder emulsifies (breaks up) fats and digestive enzymes from the pancreas attack carbohydrates, proteins, and fats. In the small intestine, the remaining parts are further broken down and absorbed by the body.