MENTAL TOUGHNESS

In keeping with The Total Self, this article is a continuation of an earlier article I have written about this topic.I have spoken about mental toughness on oregonsportsnews.com, my own blogs and other social media platforms. I have given speeches about this also. The number one thing I believe that is holding people back in life other than broken focus and a solid plan (plus the willingness to execute) is a lack of mental toughness. It is not necessarily a bad thing that most people are not “hard”. You need people who are a tad softer, normal people in this world. This world would be in bad shape if it were just “Type As” all over the place. But you can learn from the Type A. Learn how to not let things stop you, how not to be a victim, and how not to allow things that have tormented you for years have any more control over you.
Mental Toughness has many definitions and is not limited to athletic performance and pain tolerance. I have known many men and women throughout my life who I would define as “mentally tough”. From an 85 year old gardener to a high school football friend, who it seemed neither ever had a bad day. Much of mental toughness is simply attitude and self-determination. If you do a quick search online on the subject, you will see a variety of mental toughness techniques, articles, stories of remarkable physical performances to brave acts of heroism overcoming insurmountable odds and fear.
On a personal note, mental toughness is a way of life. It is quite simple to me. To not allow any voices, anyone or anything to stand in the way of my goals. To be able to withstand setbacks, controvesy and many other troubles that life throws our way.

For the purposes of this site and its readers, I will also say that through somewhat challenging workouts and introspection and study of this topic, you will cultivate a mentally tough mindset. Again, my philosophy works for ME. As I have often said in my articles, take what’s said and make it work for you. For example minutes of non stop punching in a boxer’s case. In my case, heavy lifting and running for miles will create increased energy levels and an increased pain tolerance through training in the pain zone. You really have to get the body to know what pain is so you can endure it longer. PAIN is not injury, but if you push too hard through pain you will be setting up for injury, so knowing your training limits is necessary as well. Studying mental toughness (or at least how others go over) will shed some light on what you may be lacking. On the days when you feel like crap and you have to WILL yourself to go to work or to hit the gym. THAT too is mental toughness. Persistence and determination are all factors as well. Other terms used to describe mental toughness is inspiration, self-motivation and confidence.

 

There are many examples of those who bring themselves out of horrible childhoods of poverty, neglect, and illness to become heroes, mentors, millionaires, and presidents. That takes mental toughness in MY book.

Mental Toughness! How do you get it? Are you born with it? Can you acquire it? Arguments to this question have occurred long before our modern world came about. I am of the opinion that through tough physical training, proper mindset, and a high level of maturity that mental toughness is born. This toughness is what propels you through the storms of life and all that brings How do you get that?

Take for example, the Tour de France winner, Lance Armstrong. He had endured one of the toughest diseases by beating testicular cancer. After his battle with cancer, he came back mentally tougher and was once considered the greatest cyclist ever. Maybe he had it all along, who knows? Mental toughness is not measurable and is completely internal. But I believe hard work will get you there. When Lance Armstrong was asked by reporters “What are you on?” referring to performance enhancing drugs. Lance stated, “I am on my BIKE – busting my hump (paraphrased)for 6-8 hours a day!!”

So the question is do you get mental toughness by attending special workshops, or by being in the military/police or by playing sports? Is it by going through hard situations in life and learning from them? I would say the answer is a comination of all that. You can definitely become mentally tough by training and overcoming the trials and tribulations life brings, but ultimately it will be by the determination you make to be unstoppable and make the world a product of you.

I have seen a lot of people not win at life due to cracking under pressure. These daily gut checks that tend to make cowards of us all is something to behold. The pressures we all face tend to beat us down, and send us to our breaking points- that will cause us to lose focus and that’s how we fail. Not because of lack of talent, but because of broken focus. The break in focus becomes a turning point in your struggle/campaign.
This is the biggest difference in those who win in life and who do not. Everyone will have their nemesis or weakness. The key is to BECOME someone who rises to the occasion. Someone who will plow right through very arduous situations and come out with their heads held high. To deal with setbacks and not let them affect you.
In closing, I would like to say that Mental Toughness is definitely one of the basics. One of the master keys to winning in life. THE BASICS ALWAYS WIN!!!

The Total Self: How to Diet

In the spirit of “The Total Self” motif, I present a new view on dieting: How to pick one that will work best for you? We are in an era of unprecedented information about fitness, dieting and everything in between. We are also in the midst of the greatest obesity epidemic across all age groups in America ( by 2020, 76% of ALL Americans will be either obese or overweight). Almost everyday, the average person sees umpteen commercials about fitness (usually about weight loss). These body-image centric commercials sure put a lot of doubt in people’s heads about fitness and what it really means to be healthy. Almost all the emphasis centers around losing enough weight to look like a model. In this article, I will present at least 10 ways to pick the best diet for you… or to create one. Yes, you do not have to follow self-proclaimed fitness gurus, trainers, etc. As always, see a physician before starting any weight-loss regimen. Listen to your body. Now, the list.
1) If it’s not fun, don’t do it. Almost all health/wellness professionals agree that if you are not having fun and seeing results on your fitness regimen, you probably will not stick with it. Simply because some PAID model/athlete is endorsing a product on television (or some other form of media) does not mean that the much-ballyhooed product will even work. Of course, not every diet/weight loss plan is structurlly, scientifically sound (or makes sense). You also have to have a sense of satisfaction as a motivator to do the thing.

2) Evaluate the plan. Does it work? Is it faddish? Do you like what you see in it? Are you able to fit your lifestyle in the workout/diet plan? Conversely, can you fit said workout/diet plan into your lifestyle? Please consider all of these things before trying the “latest and greatest” diet or workout you may hear about, see or read somewhere.

3) Do not rely SOLELY on supplements: Supplements are great, but relying solely on them is not a good idea. As with anything else in life, moderation is key. You can even overdose on water (hyperhydration). Moderation is key. Use your head. LISTEN TO YOUR BODY.
4) Include exercise. Yes, all the carb-counting, label-reading goodness you do will never amount to much without exercise. Be sure it’s something you can handle and make it fun.
5) Eat your favorite meals and snacks (in moderation please). Yes, I said it. SACRILEGE, some will say. All jokes aside, you have to make the diet regimen tenable. This is definitely a way. Just don’t over-indulge in it. This defeats the purpose of dieting in the first place. Splurging on a “guilty pleasure” is just fine. Moderation is key.
6) Make a maintainence plan. Now that you’ve lost the weight, or are about to embark on your life-changing fitness plan… make sure you have a maintainence plan. A maintainence plan is sure to keep the pounds/inches off. Now that you have achieved ‘the look”, a maintainence plan will keep you looking sharp. The hardest part is indeed maintaining the achieved goal.
7) Be a tortoise, not a hare. You must keep a slow, steady pace when losing weight (or sculpting your body). Anything else is unhealthy. Don’t risk your life over a few extra vanity pounds. Don’t fool yourself.
8) Allow snacks between meals. Yes, more about food. Snacking is important. Snacking done healthily will curb cravings, thus keeping you in line with your fitness goals. Snacking done healthily will make the difference in you meeting your fitness goals or not. It also will be better for you health-wise.

9) Include all the food groups. Your body is a temple, the original machine (LaMettrie, 1748), the covering of your vital organs. Treat it right. Eating food from all the food groups is a sure way to ensure your way to the “promised land” of fitness is a sure-footed one. Treat your body right. Eating from all the food groups will help your body function as it should.
10) Leave room for improvement. Every diet has flaws in it. Who says it has to stay that way? Educate yourself, get to know your body. Tweak your diet based on your needs at the particular time. A constant of life is change and growth. So should your fitness journey.

In closing, I trust that these tips will help. These tips are essential to help you get what YOU need, not what the fitness pros want you to have. You have only one life… why not diet, exercise in the best way… YOURS.

15 Ways for Success with Your Fitness Regimen

It’s now June… how many of you have kept with your New Year’s pledge to lose weight, perhaps turn your life around? If you’ve fallen off track, that’s no big deal (over 85% of Americans break their New Year’s pledges in under 45 days). 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

11. 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.

12. Give It Your All or Turn It Loose
The first time you try an exercise it’s very hard, but at least quite novel. The second time the novelty is gone, and it’s still hard, leading to the temptation to quit. Try it at least once more, as the third time is often the charm – when a sport or workout starts to become as enjoyable as it is tough.

13. 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.

14. 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.

15. Record Stats and Progress

Nothing builds motivation as efficiently as seeing 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!!

HOW TO GAIN STRENGTH- 5 RULES

HOW TO INCREASE STRENGTH- FIVE RULES

Strength is and always has been a goal for those who are avid fitness people. In today’s era, with the ever-increasing popularity of MMA-style training and CrossFit training, there has been a metamorphosis of the definition of strength. Gone are the days of 5’9″ 320-lb “strongmen” who could outlift you and OUTEAT you. Now it’s all about functionality combined with strength training. It is a huge win for the advocates of this type of training. It’s pretty evident that it works. It’s also a slam-dunk that it’s here to stay. Why not functional training? It is a more modern approach to training and it has the science to back it up.
On the other hand, there are some who will ask, “what about strength?” I am sure there are some of you out there who are looking to increase your strength without using steriods or any other PEDs let alone any sports nutrition products. Here are a few tips on how to increase strength without PEDs or changing your regimen or lifestyle.
When you are strength training, whichever day it is, always remember to take 30-45 seconds of rest between sets. Also in the same vein, slow the speed of the reps down. Let’s say your rep speed is on a 2-3 count. To gain strength, slow that down to about a 4-5 count. I must warn you to start at the weight your are currently using, then build up. No need to hurt yourself.
Another way to increase strength is to use supersets. if you have never heard of a superset, it is as follows: Let’s say you are working chest today. You’re doing cable crossovers at 30 lbs for 3 sets, 15-18 reps. To superset the exercise, you immediately do another exercise with no break… like wide-grip pushups at a similar rep speed and rep count. This way you will work all the muscle fibers and increase strength.

Another way to increase strength is to go all out. Challenging yourself with max reps at maximum intensity. This is an old-school technique that works. It is also very risky and the chances of injury are much higher than that of the aforementioned routines.
Lastly, use the science available to you. Learn your body. Know and learn what works best for you. Learn your limits. Fitness is not one size fits all. Strength is not one size fits all. Stay learning. Learning is a foundational component of increasing strength or anything else in life. Stay hungry. Never be satisfied with anything, if that’s your goal.

In closing, remember what I have laid out here:
1) Stay hungry
2) Be fearless, always try new things
3) Learn how your body works
4) Keep your goals in front of you.
5) Put the work in.

These five rules, as well as everything else I have given you will GUARANTEE success in your quest to gain strength. Not only will it guarantee success in your fitness goals, this will enhance your life in all other areas. It will make you a better person.

Controlling Anxiety Without Meds

Anxiety is real. In America today, according to the National Institutes of Health, anxiety disorders affect 18.1 percent of adults in the United States (approximately 40 million adults between the ages of 18 to 54). Anxiety is a contributing factor of many health disorders (high blood pressure, obesity, heart attacks, mental fatigue). Many Americans are on medications for these disorders (that is/can be a case of the cure being worse than the disease). A viable alternative to risky prescription medication is a natural or holistic approach to treating anxiety.

Here are 6 tips for managing anxiety naturally:

1. Maintain Stable Blood Sugar
“It isn’t disrespectful to the complexity of existence to point out that despair is, often, just low blood sugar and exhaustion.” – Alain de Botton
The American diet promotes a blood sugar roller coaster, and every time we’re on the ride down, we can feel anxious.
When our blood sugar crashes, our body responds with a stress response. We secrete stress hormones, cortisol and adrenaline, which tell our liver to make more blood sugar to keep us alive. The good news: We stay alive. The bad news: This hormonal stress response feels identical to anxiety.
By stabilizing blood sugar, you can avoid this stress response and decrease your anxiety.
Here’s how to maintain stable blood sugar:

Eat more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
Avoid sugar and refined carbohydrates.
Eat 3 meals and 2 snacks daily; don’t skip meals.
Take a spoonful of coconut oil upon waking, in the afternoon and right before bed; this will serve as a blood sugar safety net throughout the day.
Always have a snack handy (e.g., nuts, hard-boiled egg, dark chocolate, almond butter or jerky).

2. Get Off Caffeine (for a while)

Don’t underestimate the relationship between caffeine and anxiety.
Think of it like this: When we’re caffeinated, our nervous system is ready for a fight. Introduce a stressor- you are on Defcon 5 regarding anxiety.
If you suffer from anxiety, do yourself a favor and get off caffeine!!!!
I know, I know, the idea of going off caffeine might be giving you anxiety right now. If you reduce your intake gradually (coffee -> half-caf -> black tea -> green tea -> herbal tea) over the course of a week or two, you’ll avoid withdrawal symptoms. After a few weeks, you may be surprised to see that your anxiety has decreased, your sleep has improved, your energy is stabilized, and you even tolerate stress better.
If you had a successful trial off caffeine, but you want to go back to having that morning ritual, consider making green tea your go-to beverage, rather than a “Venti Skinny Vanilla Latte.”
3. Sleep

Getting a good night’s rest is your best bet against anxiety.
There’s a 2-way street between anxiety and sleep–anxiety causes insomnia and sleep deprivation makes us vulnerable to anxiety.
The best way to address this is to set ourselves up for better sleep. Conveniently, the way to do this overlaps with the overall approach to anxiety.

Here’s how:
Reduce or eliminate caffeine
Even if you have no trouble falling asleep, caffeine decreases sleep quality.
Maintain stable blood sugar
Blood sugar fluctuations disrupt your sleep, causing middle of the night awakening.
Be strategic about light:
Let your eyes see bright light in the morning and dim light at night.
If your room isn’t completely dark when you sleep, wear an eye mask or get blackout curtains.
Wind down and unplug before bed

4. Treat the Gut

Perhaps you’ve seen some of the recent articles about the relationship between gut flora and mood.
The bugs in our digestive tract have a profound impact on how we feel and play an integral role in anxiety disorders.
Here’s how to promote healthy gut flora and heal the gut:
Avoid what irritates the gut:
Food: Gluten, sugar, industrial vegetable oils, artificial sweeteners, alcohol.
Certain medications: Antacids, antibiotics, oral contraceptives (only make changes under close supervision from your doctor).
Add in what soothes the gut:
Fermented foods: Sauerkraut, kimchi, beet kvass, miso paste, apple cider vinegar, kombucha, kefir (if you tolerate dairy).
Starchy tubers: Sweet potatoes, white potatoes, plantain, taro, yucca.
Bone broth:
Purchase Wise Choice Market Bone Broth.
Make your own bone broth.
Supplements:
Take a probiotic.

Consider supplementing with glutamine and collagen.
Create the conditions for the gut to heal:
Squatty Potty can be life-changing.
Get enough sleep.
Manage stress with yoga, meditation, breathing exercises, unplugging, acupuncture, being in nature.
Treat gut infections. If you suspect you may have a chronic gut infection, get evaluated by an integrative or functional medicine practitioner.
5. Exercise
Exercise is the best anti-anxiety medicine.
If you struggle to exercise regularly, forget the boot camps and triathlons. Get in the habit of mini workouts. Do small amounts of exercise in your living room or take a brief walk outside. Sustainability is key.
In general, stand more, sit less, walk whenever possible, and treat your body right with exercise.
Yoga and Tai Qi are particularly beneficial for anxiety, but the most important thing is to find something you enjoy.
6. Magnesium

Magnesium: Nature’s Xanax
Many of us are deficient in magnesium, since our food is grown in magnesium-depleted soil.
You can supplement with magnesium in a few different ways:
Take an Epsom salt bath.
Take a chelated magnesium supplement (e.g., magnesium glycinate).
Try a topical magnesium gel.

Anxiety has a significant impact on quality of life. Maintaining stable blood sugar, reducing caffeine, getting enough sleep, healing the gut, getting some exercise and filling the body with magnesium are safe tactics that go a long way toward reducing anxiety. If your anxiety does not respond to these lifestyle hacks, go see your healthcare provider.
In closing, you only have one life. Life is too short to let it slip away in anxiety and fear.
Living life free from anxiety is another way THE BASICS ALWAYS WIN.

Top 5 Bicep Exercises for Size and Strength

It’s now May, and the sun is out. Pretty soon, most of us will be out at the beach trying to show off our bodies. For those of you who are “gym rats” and are concerned about breaking plateaus in your training routines…. never fear. I have my Top 5 list of the Best Exercises to increase bicep size. NOTE: This list is a primer for those who are getting into lifting and a refresher for the veterans of the gym who need a new routine to spice things up at the local gymnasium. As always, listen to your body, use your best judgment. See your doctor for injuries and advice. This article, this column and this site is not a substitute for sound health advice by a doctor (primarily your primary care provider). Use at your own risk. THE BASICS ALWAYS WIN!!!
Now, the list:

1) Barbell Curl. This exercise often separates the men from the boys. Using proper form (more on that in a minute), this exercise will stretch the tape.
Standing straight and erect, have the barbell at the starting position, which is usually mid thigh level. Then, slowly, but surely, curl the barbell up to shoulder height. Use a weight you can safely handle to prevent injury. A good set should be between 6-8 repetitions with about a 30-45 second rest period in between. You should feel a slight, but good burn. As for form: Stand up straight. Use your arms to control the weight. Do not use your back under any circumstances. The reason is the risk of injury. Also, if you cheat that exercise, you are sabotaging your bicep development. Use your arms, not your back, legs, hips or anything else (some stand against a wall or pillar in the gym to prevent cheating).

2) Incline Dumbbell Curl. For this exercise, you need to be on an incline bench or an adjustible seat. Your form is still straight up, though seated, heels on the floor, chest slightly poked out and shoulders back. Using the same form to control the weight from the barbell curl exercise, perform the exercise. Again, use a challenging yet comfortable weight. Have at least three sets of 6-8 repetitions with a 30-45 second rest break in between sets. A truism that is said in the military holds true for these exercises: “Slow is smooth, smooth is fast”. Control the weight, don’t let it control you. Feel the burn. There is a mental link that you can use: visualization. Visualize your biceps getting bigger and stronger with each set and every rep. Be strict with your form and you will see results.

3) Standing Biceps Cable Curl. This variation of the barbell curl yields great returns. If done correctly, as some have found, is the linchpin for a great biceps routine that can be a great part of your weight training regimen. Your form is still standing up straight, head centered, eyes forward, chest slightly poked out and shoulders back. Some use a variation that puts the dominant foot (if you’re right-handed, you will use your right leg/foot as the front leg and your left leg as your support/rear leg) exactly center of the cable and its attachment for a more intense block of bicep curls. The movement? Same as always. Control the weight, don’t let it control you. The ideal rep speed is a one-count on the up, one second to hold the weight at the top of the repetition, and a one-count to lower the weight for a total of three seconds. This is the basic rule of thumb for repetition speed. Continue to be cognizant of your form, to protct your back and your body from injury.

4) Reverse-Grip Bent-Over Row. The Reverse-Grip Bent-Over Row is all about SIZE, POWER AND BRUTE STRENGTH. If this doesn’t put size on your biceps, nothing will. Your starting position is, bent over. Bent over, back straight, head facing up to the ceiling. You need to get full extension of the exercise to reap the rewards of it. Keep your back straight, control the weight. The top of the repetition will be least nipple level on the chest. No sudden starts and stops. Those herky-jerky movements gets people injured. Remember, slow is smooth, smooth is fast. Do not try to set powerlifting records on the first day you try them. Good form beats heavy poundages every time. Good form also beats using your insurance deductable up on needless injuries.

5) Concentration Curl. The final exercise on the list is absolutely fantastic for bicep development. Concentration curls are simply that, the movement is concentrated to a small range of movement. The procedure: You are seated, the “off-hand”, or arm you’re not using, will be the arm you place on your thigh. The arm you are using will be between your legs. Your legs are spaced exactly shoulder width apart, back straight. Your head will be facing down towards the exercise. You will want to watch/visualize the movement. Use the aforementioned speed in regards to the repetitions. Use the aforementioned rest periods for this exercise. More importantly, stretch before and after this exercise as the concentration curl is a direct attack on the bicep (moreso than the others). Remember slow is smooth, smooth is fast.

In closing, these exercises will give you that look of greatness. They will also teach you discipline and hard work. THE BASICS ALWAYS WIN!!!!!

FAILSAFE DIET: A Look Inside

The following is an op-ed piece on the Failsafe Diet. This link is http://fedup.com.au/images/stories/foodbrochure1.pdf to a brochure (downloadable and printable) from the Fed Up website.

What is the FailSafe Diet?

Due to the massive use of additives and preservatives in today’s food, people are looking for alternative food sources. These additives have flooded the market in our everyday grocery items and sadly the majority of people have no idea what they are actually consuming or if or how it is affecting them. Almost everyday you are hearing about some recall on food, or some outbreak of some type of foodborne illness, largely due to additives in the food providing a very suitable environment for disease to spring up and spread. For some people, having good intentions about the food they eat and the food they buy for their families is not enough. These people want the best. I recently read about a Australian mother who refused to continue to feed her kids things that made her sick.

The Failsafe Diet is all about avoiding artificial colors, flavor enhancers, preservatives, synthetic antioxidants, and cutting down to low salicylates, glutamates and amines. Sounds daunting when you hear it like that, but speaking from experience it isn’t, you just need to take a deep breath and take it one step at a time so you don’t get overwhelmed.  It’s worth the change to experience a positive more peaceful household that you never imagined possible!  All these things can affect behavior, tantrums, learning difficulties, sleep patterns, bed wetting, rashes, anxiety, asthma and so many other conditions that affect children and adults alike.

RESOURCES

Look up Failsafe Diet support groups on Facebook (anything and everything can be found on Facebook). There is the RPAH Elimination Diet Handbook,  plus author Sue Dengate with her offerings Fed Up and the Failsafe Cookbook.

Again, here’s the link from earlier: http://fedup.com.au/images/stories/foodbrochure1.pdf

 

In closing, if you want something akin to the Paleo Diet, give the Failsafe Diet a try. Not only will you get clean eating, you will get rid of additives, pesticides, colors and steroids.

 

 

SNACKING: Friend or Foe

Snacking. What can be said about such a sabouteur of diets worldwide? Lots of diets have gone by the wayside (maybe even yours) this year due to snacking and temptation… Here is a respite… well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

Your stomach is growling, but lunch is hours away. You could grab a snack, but you think it’s best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.

In fact, well-planned weight-loss diets allow for healthy snacks to help manage hunger and reduce bingeing at mealtime. The key is to eat healthy snacks that satisfy your hunger and keep the calorie count low.

Healthy snacking

The best snacks are those that fill you up quickly, make you feel full until mealtime and add relatively few calories to your daily total. Fruits and vegetables meet these ideal snack requirements for several reasons:

Few calories. Most fruits and vegetables are low in calories. Even when you eat a portion that satisfies your hunger, the calorie count is low.
Lots of water. Most fruits and vegetables contain a lot of water, which helps fill you up.

Lots of fiber. Fiber is the part of plants that you can’t absorb and that passes through your digestive system slowly. Fiber fills you up and helps you feel full longer.
Lots of nutrients. Fruits and vegetables provide healthy vitamins, minerals and other beneficial plant chemicals (phytochemicals).
Little fat. Most high-fat foods are high in calories, but usually low in water content and fiber. In order to feel full with high-fat foods, you need to consume lots of calories. Most fruits and vegetables have very little fat.
100-calorie goal

A good goal for a between-meal snack is something with fewer than 100 calories. Generous portions of fruits or vegetables can easily help fill you up while staying below that calorie count. All of the following servings have fewer than 100 calories:

Medium apple: 95 calories
Small banana: 90 calories
Two kiwis: 84 calories
20 medium baby carrots: 70 calories
20 grapes: 68 calories
Medium orange: 65 calories
20 cherry tomatoes: 61 calories
Medium peach: 58 calories
Medium red pepper: 37 calories
20 pea pods: 28 calories
For comparison, one reduced-fat cheese stick has about 60 calories 100-calorie but it also has 4.5 grams of fat. While the protein and fat may help curb your appetite, a single cheese stick may not be as satisfying as, say, 20 baby carrots, which add up to nearly 10 times the weight of the cheese stick, have 70 calories and less than 1 gram of fat.
Fresh is best, but . . .

While fresh fruits and vegetables are the best choices for between-meal snacks, frozen fruits and vegetables are a good alternative. And canned fruit packed in its own juices or water — not in syrup — is a reasonable choice even though the processing does somewhat lower the nutrient value.

Other snack options

Other snacks that are healthy and low in calories include the following:

Popcorn. Two cups of air-popped popcorn has 62 calories and is a good source of nutrients, such as magnesium and potassium.
Whole-grain crispbreads. Toasted whole-grain bread crackers, such as rye Melba toast, are good sources of fiber and complex carbohydrates. Five pieces of Melba toast have about 97 calories.
Hummus. Hummus is made primarily from chickpeas, a small amount of ground sesame seeds and olive oil. It’s a good source of protein. Although it contains fats, they are mostly healthy polyunsaturated and monounsaturated fats. Two tablespoons of hummus — a good dip for a low-calorie vegetable snack — has 50 calories and 2.8 grams of fat.
Nuts. While nuts may have a bad reputation, research studies have shown that they don’t generally contribute to increased calorie intake or weight gain when eaten in moderation, in part because you feel satisfied after eating them. Nuts also have been associated with a decreased risk of heart disease and overall mortality. Thirteen almonds provide a 100-calorie snack with 7.8 grams of healthy fats.
Making snack time work for you
Healthy snacking requires planning. Here are some tips to snack sensibly:

Keep your house stocked with fresh fruits and vegetables. Buy a variety so that you don’t get bored with your selection.
Keep a supply of frozen or canned fruits at home and work for backup.
Don’t keep conventional snacks, such as candy or chips, in the house.
Have a small amount of mixed nuts when hungry, which will go a long way toward decreasing hunger sensations.
Experiment with herbs or spices to make fruits and vegetables more interesting.
Prepare snacks in the evening for the next day. For example, before bedtime slice up a red pepper, wash an apple or count out a snack-size serving of grapes. Put the snack in a container so that it’s ready to go in the morning.
Planning ahead by having healthy choices on hand can help make your weight-loss or weight-maintenance plan a success.
In closing, “bodies are made in the kitchen”. You must make that commitment to being great…. dieting, exercise, whatever it is you are looking to do. Never forget the basics. THE BASICS ALWAYS WIN!!!

News & Notes

I am pleased to announce the start of a series of ebooks that will target my “Actualization Familiarity Mastery” motif. As you know, I always start with the basics. Motivation, bodyweight exercises. Later we will get into specifics like athletic fitness.  Any questions, complaints, observations can be sent via email at halcyoninfo6@gmail.com. Twitter: @halcyonfg16 

Thanks for reading.

BEST BODYWEIGHT EXERCISES PART ONE

Best Bodyweight Exercises Part 1
DISCLAIMER
Always check with your primary care provider before engaging in any fitness regimen. This is not a “one size fits all” workout. Please use caution and listen to your body.

For those of you who are either still pondering about the best way to lose weight and get in shape (especially if you haven’t been to the gym in a spell), or are needing something different to break the monotony (and to give your joints a rest), here are some recommendations of mine for best bodyweight exercises. No gym membership, no credit card needed. All you need is some real estate (i.e. your floor) and a drive to succeed. Since this is part one of a scheduled three part series, I am going to give you 10-12 good bodyweight exercises that will get your heart rate going, you will be sweating and most of all, you’re gonna love it. So here’s the list:

 

Exercises
·          This block of bodyweight exercises are usually standalone exercise that are grouped together for an assortment of group training (which includes training on bars and/or benches). I will give you the exercise and the equivalent in case you cannot get to the bars or benches.
EXERCISE
ALTERNATE/EQUIVALENT

Dips
Military Press

Regular Push-Up
Wide/Narrow/Diamond grip Push-Up

Free Squat
Air Squat
These exercises target the big muscle groups such as the chest, legs and back. Alternately, your smaller muscles (triceps, biceps, traps, abs) will get a workout also.

 

The next block of exercises are CORE exercises. In case you don’t know, core exercises are those that tighten the midsection, giving you a great looking stomach (who really wants to look like a sumo wrestler when you don’t have to) and even shores up those all-important back muscles (especially those in the lumbar region). Also, this next block will also show you what exercises you can “superset” or use alongside with the original exercise (these superset exercises usually target another angle of the abdominal region and are done with no rest).

1)    Flutter Kick/Leg Raise: This combination will make you have some pretty rockin’ abs. Be sure to understand that this is not for the weak. Use caution as some have injured themselves due to overexertion (some to the point of hernias)

2)    V-Ups/Planks: This one is even tougher. The V-Up is all about the synchronization of the body to move as a unit in one fluid motion (like the letter V, thus the name), while the plank is more about the mind (keeping your body in a straight line for 45 seconds or more is a testament to the power of the human mind) than body.

In closing, I must say this: These are only basic bodyweight exercises. As I always say, “The basics always win” Why? If you master the basics, you have the foundation laid to do more, more effectively and efficiently because you understand the WHY behind the exercises. You understand the HOW behind the exercise and you definitely KNOW what to do to make your dreams, goals, visions a reality.  I grouped these exercises up in a easy manner. There are 12 exercises that are deceptively challenging, but will give you a good sweat if you are committed to doing it right.