Salt, Carbs, Fibers Info And Eating Healthy Doesn’t Have To Be Expensive

Salt – Should I avoid it?

Salt is commonly thought of as something to avoid entirely, as too much sodium can lead to high blood pressure, heart disease and stroke. And while it is true that an excess of salt in the diet increases the risk of high blood pressure and heart failure, it turns out that salt is actually necessary for the human body for a myriad of reasons. You need salt to maintain a healthy blood pressure, a proper balance of fluids in the blood and optimum muscle and nerve function. That being said, most of us already get plenty of salt in our diets that we needn’t be worried about adding more. Additionally, when it comes to the nutritional value of salt, both sea salt and pink himalayan salt are commonly seen as the healthier alternative to plain old table salt, but that just isn’t the case. Although salts do vary somewhat in their mineral content, pink himalayan salt and sea salt are both nutritionally very similar to table salt in how much sodium they contain. It’s a good idea to keep an eye on your salt intake, but no, you don’t need to avoid it altogether.

Do Carbs Make Me Fat and Ill?

No, you don’t have to eliminate carbs from your diet entirely in order to lose weight, no matter what your friend doing the Keto diet tells you. We need carbohydrates to function at our best in the long-term. Here’s the catch, though: refined carbs like white bread and pasta have literally been stripped of all their nutritious elements. So not only do these types of carbs spike your blood sugar, but they are linked to inflammation in the body, and they really aren’t adding any value to your diet either. So, choose your carbs wisely! Instead of refined carbs, opt for high-quality carbohydrates like quinoa, oats, sweet potatoes, bananas or legumes and skip the processed grains and sugars. And remember: any food can cause weight gain if you eat too much.

Types of Fiber and Where to Get Them, Benefits

Nutrition and healthy eating needs more fibers. You’ve probably heard this before. However, do you know why fiber is essential for your health, and which one in particular?

Dietary fiber is a roughage or bulk that includes parts of the plant foods that your body cannot digest or absorb. Fiber is not digested.

Fibers are commonly classified into the following.

Soluble fiber: This kind of fiber dissolves in water, forming a gel-like material. It lowers the blood glucose and cholesterol levels. Soluble fiber is found in peas, apples, oats, citrus fruits, barely, psyllium and carrots.

Insoluble fiber: This category of fiber promotes movement of food materials through the digestive tract. It increases the stool bulk. It is of great benefit to those struggling with constipation or the irregular stools. Wheat bran, whole-wheat flour, beans, vegetables and nuts are good sources of insoluble fiber.

Benefits of High-Fiber Diet

Dietary fiber:

·         Normalizes the bowel movements making it easier to pass stool as well as decrease the chances of constipation.

·         Helps in maintaining the bowel health; the high-fiber diet lowers the risk of developing small pouches in the colon and hemorrhoids

·         Lowers the cholesterol levels.

·         Controls the blood sugar levels

·         Helps in achieving the desired weight

·         Lengthens one’s life; it reduces the chance of cardiovascular disease and all cancers.

“Eating Healthy Is Sooo Expensive” (Or Is It?)

Many people believe that eating healthy is so expensive, but that is not the case: eating healthy might cost you money but eating unhealthy can cost you your life!

Eating healthy is possible if you are on a budget. Eating healthy can be cheaper sometimes, so choose wisely the foods you are eating. There are many nutritious foods and they can be stocked easily on a flexible budget.

The following tips will enable you to get your grocery on a low bill while your family enjoys a healthier diet.

·         Pay attention to portion sizes and compare your options: a bag of apples cost less than a big bag of chips, a bag of apples can last for more than one week, an apple a day keeps the doctor away.

·         Plan before purchase:  avoid impulse purchase; plan your meals before shopping.

·         Buy cheaper proteins: protein products are the most expensive food in the shopping list, so choose the cheapest ones.

·         Buy in season: know what is in season; the cost will be lower and the vegetables will be fresher.

Finally, remember that however more expensive the product is, you cannot equalize it with your health. Choosing healthier food is not a luxury no matter your budget.

Post 3.5 Mile Saturday Morning Run – Being Okay About Cheating On Your Diet

This morning I decided to take a 3.5 Mile Run and take responsibility for cheating on my diet; drinking beer and eating pizza last night. I go over why its okay to cheat on your diet once in awhile. It actually helps you continue do well on your diet because by cheating and giving in to cheating, you give yourself a treat and then the next day you get back onto it. I see a lot of people get to hard on themselves about cheating on their diet and then being hard on themselves by telling themselves “I fell off my diet.” This mindset sets you up to bulldoze your self confidence and ruin your self esteem which results in you not continuing to do well on a diet. That’s why its important to let yourself “Be Okay” about cheating on your diet once in awhile. Then promise yourself the next day to get back on it.

Happy Saturday morning everyone!

It Doesn’t Take Drugs To Fix A.D.D. And A.D.H.D., It Takes Biofeedback And Mental Willpower

After enduring a life of having A.D.H.D and going through the struggles growing up, I would like to share my experience in hopes that others look for other options instead of pharmaceutical options for A.D.H.D.   At the age of 7, I was diagnosed with A.D.H.D. This stands for Attention Deficit Hyperactive Disorder. This is a condition where kids like me have a hard time focusing and putting attention towards one or multiple things. While normal kids grow out of some of these phases, kids like me never really did and it was growing more apparent as I made it to the upper grades (4th, 5th, & 6th) in elementary school. A child with ADHD might day dream a lot, forget things easy, squirm & move a lot, and have difficulty getting along with others which pretty much sums up my child hood in grade school. I couldn’t sit still for long and my attention span was little to none.  My parents eventually seeked help and got the diagnosis about my disorder. To my benefit they didn’t want to put me on any type of prescription medicine and researched into other options. This was the start of my journey towards rectifying my condition, but with little resources over 20 years ago, my parents were in for a challenge.  That didn’t stop them from figuring it out and finding a solution though.

Tough Elementary School Years

My parents had a feeling years before I was officially diagnosed that there was something different about me. I struggled to focus well at all in my elementary school years.  While for many kids its normal to struggle to focus well at anything. However it became very apparent as I transitioned to middle school that my focus was not improving.  I would not be able to focus for more then 15 minutes without getting a headache or having a breakdown. It was hard for me to sit still for long periods of time without wanting to do something more to stimulate my mind. I struggled with reading, writing, and many other standard things during grade school. My teachers especially were never pleased with me. I still vividly remember ticking off my 1st grade teacher so much that she pulled me out of the class by the ear for a timeout a few times. I’m pretty sure all my elementary school teachers reached out to my parents because of my struggles with focusing and inability to stay on task. Grade school for me was a not a fun experience unfortunately.  I came to school everyday and had a lot bullies. Despite being a big kid, this didn’t scare off the bullies because they knew I was an easy target. I got annoyed and aggravated easy by their teasing and didn’t hold back on how mad it made me. Then when I did get serious and hit back, I would typically be the one in trouble in the principal’s office. The best part of the day was the last school bell of the day that allowed me to leave a school filled with hard nosed teachers and bully kids that didn’t try to understand me. Once I was home, I had my loving family and my best friend child hood Labrador dog who loved interacting with me no matter how weird I was. Spending years going to school like this not only affected my learning curve, but it severely affected my confidence growing up into the upper grades.

The Treatments & Road Trips

So after years of seeing me struggle in grade school my parents decided to find a solution. They weren’t going to put me on any drugs so they researched into other solutions. The solution they found proved to be extremely effective; Biofeedback. Biofeedback is the process of gaining greater awareness of many physiological functions of one’s own body. Its known more today as neurophysical medicine which focuses on improving the brain to work more efficient. After my parents discovered this solution, they were all in.  We lived in the San Francisco Bay Area and the Biofeedback company known as Drake Institute was located in Los Angeles. I would require 40 sessions in order for the Biofeedback to be effective. When I said my parents went all in, I meant it. They would need to drive me 800 miles (back and forth from San Francisco to L.A. and back to San Francisco) just to get me a few treatments over the weekend.  Every weekend was a road trip that summer which provided for some good times and also long trips. This was the summer right before I would start High School so the timing worked out because I would need improved focus to get through High School. I would be able to get 2-3 treatments done max in a 2 day span as the treatments themselves were taxing on my 13 year old.  I would spend over an hour with my head connected to a computer. The Doctors would have me focus on two separate brain waves and my goal was to focus and get these brain waves to connect. Every time they connected I would get a point. If there was one thing that I could focus on for long periods, it was any type of game whether it be a board game or a video game.  The biofeedback sessions were like a video game which totally made me excited to come back and keep doing them.  Back then I didn’t even think about how tiring it was on me or the fact that it was improving my focus little by little. I was excited for each session in hopes that it would help me get better. After getting all 40 sessions in, the changes in my focus didn’t improve just like that either. It wasn’t that simple.  There was one thing I needed to do in order to improve further. I needed to improve myself mentally. This is why I strongly believe pharmaceutical medicine isn’t really effective for A.D.H.D. because medicine does nothing to help you improve mentally to improve disorders like this.

The Results Of Biofeedback

The improvements the biofeedback did at The Drake Institute were apparent months after the treatments. I was able to focus on school work longer without getting a headache. My attention span got much better. However the damage on my own self esteem, social skills, and inability to push myself were still there. I lacked confidence and drive after living most of my childhood feeling like I wasn’t good enough to do things. It was going to be up to me to end up finishing what the biofeedback treatments started.  The real improvements didn’t happen till after High School.  I graduated and then jumped into being an adult. My blog post (Fat & Depressed at 16 to Fit & Passionate at 34) covers more in depth on how I transitioned from High School to Adulthood. When I lost 100lbs and worked on myself in my 18-19 year old years is when I made the biggest mental improvements for my A.D.H.D. I got more confident and I got more focused. I was able to work full time jobs and focus all day.  I learned to accept my disorder and work around it. Knowing I have the tendency to forget things, I developed a note taking habit so that I can always refer to a note in order to remember stuff. I set reminders for myself for important tasks in my personal and professional life. Even today I still struggle to focus, but I catch myself and just refocus and get back to focusing. I don’t get down on myself or do anything to kill my momentum. I accept my A.D.H.D. disorder and I don’t let it make me feel like its something that’ll make me feel like I’m inferior to others like I used to in grade school. I meditate here and there in order to help refocus my mind so that I can control my anxiety. Over the years in my 20’s and in my early 30’s I struggled to get to sleep, but I worked on perfecting meditation to work on slowing my mind down. After months of working towards it I’ve been sleeping so much better for years now.  The difference between how I was in High School compared to now is that I work towards fixing things about myself. I work towards self improvement. I value myself too much to where I don’t ever want to give up on myself. While I have a family to support and also have a job that requires me to help others, I prioritize helping myself and giving myself what I need to be strong in my everyday life. I makes use to fill my cup so I can be able to fill others.

Conclusion

This is how I got past my A.D.H.D. disorder. It didn’t take drugs, prescriptions, or any kind of pharmaceuticals. It took me mentally working on myself and doing it for years. There is never going to be a mental hurdle that gets fixed in a small amount of time.  Even people that don’t have disorders like me have their own mental personal battles and if you spend years going through those personal battles and not dealing with them, you can bet that it’ll take years to work towards rectifying those mental struggles. However that shouldn’t stop you from starting. That shouldn’t stop anyone from working towards self improvement. When I think about my ‘why’s on why I would improve myself. I think about how benefiting it’ll be for myself. I think how it’ll benefit my family because I’ll be stronger mentally and more happier for them.  There is so many benefits from working on self improvement and that is why I’ve dedicated my life to always improving myself. I strongly recommend biofeedback as an option to work towards improving A.D.D. and A.D.H.D over taking prescription drugs anyday. Its the harder path, but its the path get yourself right from this disorder once and for all.

Fitness Check In: Week 3 And 4 Of “The Prep” Finished. What’s Next?

Two Days ago I finished my 4 grueling weeks of ‘The Prep.’ This program is by far the hardest Beachbody program I have done and it wasn’t even the main event. It was only a ‘Prep,’ but that didn’t make it any easier either. Week 3 and 4 were a repeat of weeks 1 and 2 where I covered all the workout days in my previous blog posts which you can read here: Week 1 & Week 2. In this blog post I’m going to go over a few comparisons in the last two weeks of this program and then also a preview of what’s next in the real program called The Work.

I started off Week 3 by going outside on a beautiful day in the San Francisco Bay area. I picked a nice spot next to the water and did a rare afternoon workout. You can view my reel to see for yourself. Week 1 & 3 pretty much gets you prepared for Week 2 & 4 based on the patterns I’m seeing in the schedule. The push and pull days are separate while in week 4 the push & pull day is covered in one day. There is a designated leg day in week 1 and 3, but in week 2 and 4 the leg workouts are combined in full body workouts which I honestly like. I like this mix up because I can get bored really easily doing the same thing over and over. This mix up keeps things fresh and interesting while still getting the work in all the muscle areas. The middle of the week workouts are similar as they focus on cardio & agility. However Week 2 and Week 4’s version (Cardio and Abs) puts a focus on some ab work. These agility workouts are so fun and with the work I’ve done in 30 Day Breakaway and Liift4 since October I feel confident and strong powering through these workouts. The one thing I’m missing on being able to do in this program is a pull up bar. However Amoila Cesar provides you with a modifier move that allows you to simulate a pull up move using two dumbells.

Here is how the modifier move looks for pull ups

This modifier move proves to be effective for day 5 for all the weeks of this workout which focused on pull movements. The Isometric workout is still by far the 2nd hardest workout of the program as it forces you to do static movements while holding the dumbbell weights in place. You can view my Instagram post going over all the moves for this Isometric workout. The hardest workout award still goes to the last workout in week 2 & 4 called the “The Crucible” which is a grueling workout that has you do 25 reps of each workout move and then superset (A workout move after another with no rest) with 25 army crawlers. This workout is a marathon and as I mentioned in my week 2 blog about this program, if this program was a video game, this workout would be the last boss to overcome to beat the game.

Here is a video of The Crucible Workout:

So Whats Next

As hard and challenging as ‘The Prep’ was its only the start of my real fitness challenge. The Work is the primary program I have been prepping for for the last 4 weeks. Based on what I’ve seen in the schedule for this program it looks like the exercise days are the same format. However researching further into the workouts I noticed that the workouts in The Work are about 40-45 minutes instead of the 30-35 minutes that were the average length for workouts in ‘The Prep.’ This means I’ll be working out longer and probably doing more reps in The Work. I’m so looking forward to starting this program tomorrow. I’ve been training for over 5 months on these Beachbody programs now and this is where my fitness journey has brought me. Amoila Cesar always says he likes “killas who don’t hesitate.” There is no hesitating on my part. I’m going to crush The Work and enjoy the results of my progress and hard work.

I Got My First Covid-19 Dose, No GPS Included

I’ve heard so many weird conspiracies about the Covid-19 vaccine. From the GPS chips that somehow can survive in liquid to one of of the ingredients being the blood of aborted babies. Both of these claims are absolutely baseless and have no proof if their true or not. Instead these conspiracies are extremely toxic and the deeper you read into them the crazier they get. So I’ll just leave it at that. The Covid-19 vaccines are here and it has been approved for use by many countries around the world to fight back against people contracting this deadly virus. I want to talk about my experience with getting the first dose and how I have felt in the first 24 hours. Its good to note that everyone’s body is different so my experience my differ from yours. Before going into that lets first go over what this vaccine is and what it actually protects against & what it doesn’t.

The Moderna Vaccine

Lets first understand the basics about the Moderna Vaccine before I go into how my experience is going with my first dose. The Moderna COVID-19 Vaccine is an unapproved vaccine that may prevent COVID-19. There is no WHO or FDA-approved vaccine to prevent COVID-19 as of yet. This is probably why many are skeptical about the vaccines. The Moderna COVID-19 Vaccine contains the following ingredients: messenger ribonucleic acid (mRNA), lipids (SM-102, polyethylene glycol [PEG] 2000 dimyristoyl glycerol [DMG], cholesterol, and 1,2-distearoyl-sn-glycero-3-phosphocholine [DSPC]), tromethamine,
tromethamine hydrochloride, acetic acid, sodium acetate, and sucrose. I’m not going to pretend I know what all of this is, but you are welcome to go ahead and do your own research of all these ingredients. Lets go over a few of them though:

  1. Messanger RNA (Ribonucleic Acid): People take RNA/DNA combinations to improve memory and mental sharpness, treat or prevent Alzheimer’s disease, treat depression, increase energy, tighten skin, increase sex drive, and counteract the effects of aging.
  2. Hydrochrloride: Betaine hydrochloride is also used to treat abnormally low levels of potassium (hypokalemia), hay fever, “tired blood” (anemia), asthma, “hardening of the arteries” (atherosclerosis), yeast infections, diarrhea, food allergies, gallstones, inner ear infections, rheumatoid arthritis (RA), and thyroid disorders.
  3. Tromethamine: This is an acid blood reducer. It can correct acid levels in the body following heart surgery or cardiac arrest.

As you can see these ingredients have been used for many other types of medicines that treat other types of medical situations. The Moderna Vaccine had over 15,000 individuals aged 18 and over go through the clinical trials with at least one dose before it was approved for use. So what are the side effects of this vaccine. There is mild and severe side effects that can happen.

Mild Side Effects:

Injection site reactions: pain, tenderness and swelling of the lymph nodes in the same arm
of the injection, swelling (hardness), and redness
• General side effects: fatigue, headache, muscle pain, joint pain, chills, nausea and
vomiting, and fever

Severe Side Effects:

Difficulty breathing
• Swelling of your face and throat
• A fast heartbeat
• A bad rash all over your body
• Dizziness and weakness

What It Doesn’t Protect Against

The Moderna Vaccine has a 92% effectiveness so there is still an 8% of contracting the virus. This is why wearing a mask and keeping a distance are still key precautions to take. There is also the fact that while the vaccine may protect you from contracting the virus, it will not protect you from passing the virus to others still. Many are not aware of this and think the vaccine protects against this. This would be far from the truth. As much as we want things to be normal again, its important to face the hard truth about the risks still involved with Covid-19. As a parent, I will continue to stay diligent in staying healthy and avoiding the risks at all possible. I refuse to allow my nephew and daughter to contract this deadly virus at a young age.

My Experience With The First Dose

Now that we are aware of what’s in the Moderna Vaccine and what the side effects are I’ll talk briefly about my experience in the last 24 hours. I woke up early Thursday morning yesterday after my last workout of ‘The Prep’ program. I filled out a consent form that asks for your information and insurance. The form goes over the side effects and things that can happen after the vaccine is administered. I went and signed. The shot is a simple poke in your shoulder. My pharmacist asked what my dominant arm was and then proceeded to give me the shot in the opposite arm which is my left. He warned that I may experience soreness for the next 10 to 12 hours in my left arm and I can honestly say that was very true. As in good of shape as I am, it still didn’t protect me from feeling very sore and limiting my range of motion in my left arm. This is why he asked what my dominant arm is so that he left me with my stronger arm to still use during my day. The rest of the day the soreness in my arm felt more obvious and so I left work early for the day. The other effect I believe the 1st dose had on me was that my energy levels seemed to drain as the day went on. I was even falling asleep on the couch a bit a little before 6PM. It would take getting up and interacting with my 9 month daughter to jolt me to action in order to not let myself completely have no energy for the evening. However the drain of energy was obvious and I was looking forward to getting to bed last night. My daughter however decided she was not going to allow my wife and I to hit bedtime so easily and stayed up till 11PM where she finally went to bed on her own. Being a parent is never a dull moment. Haha. This morning I woke up and felt a lot better and gained more range of motion and had less soreness in my left arm. I also feel a lot more energetic today so hopefully yesterday is the only mild side effects I’ll experience. We’ll see how the 2nd dose goes in 4 weeks.

Happy Friday!

Sources For Moderna Vaccine Info:

FDA Fact Sheet On The Moderna Vaccine

First Databank

WebMD

RXList

WHO (World Health Organization)

30 Day Breakaway: A Must Do Program For Runners Of Any Level

Lets get one thing straight. I never liked running most of my life. I was the high school kid that walked instead of running during gym class. I was the fat kid in High School that faked an injury just to get myself out of running all baseball practice. You can read more about that story in this blog post. I was pretty bad though. It wasn’t till 2020 where I realized that running is actually something that can be super enjoyable and fulfilling. I wrote a blog about how running became an incredible outlet to deal with the 2020 Covid-19 pandemic. You can read it here. Both of the previous blog posts I mentioned are lead in’s to what I’m about to talk about in this blog post. While 2020 made me realize how much I actually loved running, it wasn’t until I discovered this new running program called 30 Day Breakaway that I realized the extra mechanics that running is. After this blog post I hope you’ll understand just how amazing this program is and why its a must do if you’re a beginner runner or if you’re a competitive runner that wants to get stronger and faster.

This program literally came out at the right time for me last October. After gaining running strength for the last 6 months my focus was on gaining more muscle strength. So when I discovered that this program focused on running and strength training it was the perfect combo I was looking for in a workout program. I signed up for VIP access as soon as it was available. I couldn’t wait to get started on this program. It would be my first Beachbody program I’ve ever done. Meet Idalis Velazquez, the Beachbody Super Trainer that created this program. She would be my first impression of what doing a Beachbody program is like. Right from the start on Day 1, I already got a great vibe with her. Her workouts in this program are two parts. The First one is a 20-30 minute resistance/strength workout that either targets all your muscle groups, upper body, abs, and lower body. During these strength workouts she is there every step of the way from warm up to pushing you when the exercises she’s having you do get tough. All the exercise moves are timed based. These resistance workouts are focused on helping you get lean and build strength to become a stronger runner. After each workout she finishes off the last 5 minutes with getting you warmed up to go running. This leads us to the 2nd part of the workout which is the running part.

I wasn’t sure how I was going to feel about doing audio runs since I’ve always ran while playing some motivational music to pump me through a run. I can honestly say after this program Idalis Velazquez has changed my perception of audio runs. The running portion of this workout is one of the most fun parts of the workout. Idalis is in your ear the whole time motivating and guiding you through how she wants you to run. She has you focus on this RPE (Rating of Perceived Exertion) system that gets your mindset aware of how much effort you’re putting into each step of your run. In other words the runs she puts you through is her version of an interval run as she has you mix up your speed in these runs. In some of her runs she’ll have you work hard at 3 different speeds working your way from slow to faster and then back down to slower again. She also goes over form and cadence, which is the rate of how many steps you take per minute. The runs are all about 18-22 minutes long. Idalis makes all these runs fun and exciting by not only pushing you, but by educating you with useful info about running. I felt so good and accomplished after my runs. Some days I was super sore after the strength portion of the workout, but once you get outside for your run the body naturally gets moving and the running exhilaration kicks in.

I loved this running & strength program so much that I went for 2 rounds which was a total of 60 days of 30 Day Breakaway. This program helped me reduce my 5K time by 2 minutes and 45 seconds. Yes you heard that right. That’s a lot of time in the running world and I felt so good about being able to run a 5K in 21 minutes and 27 seconds. I also dropped 13lbs in the 2 rounds of utting myself through this program. This program helped prove to me how possible it really is to work towards gaining strength and seeing results. Idalis Velazquez is a vibrant and motivating trainer and I hope you will enjoy her instruction as much as I did. Whether you are just a beginner runner or a seasoned one, this program is a “must do.” If you put in the work that this program puts you through, you are just about guaranteed to come out of the 30 days a stronger and faster runner. I’ll be sure to put myself through a 3rd round of this program in the future.

For more information on this program click this link: 30 Day Breakaway

Why More Men Need To Be Okay With Woman Empowerment

This is a subject I’ve been really wanting to touch base on as its been on my mind for sometime.  Its no secret that 100 years ago this was a man’s world and the woman of the world were reduced in what they can do. A woman trying to be independent back in the early 1900’s was known as absurd and not tolerated in society. This 1900’s society mainly being controlled by men back then. Basic human rights weren’t even extended to woman and mostly given to men back then. Authority figures such as police and security were all men as again the thought of a woman being an authority figure was just not done. Woman Empowerment was far and few in between. With that in mind, laws and rights were all masculine minded with no thought of the fact that woman deserve to have these rights too. The show “Cable Girls” on Netflix depicts this 1900’s world very clearly and after watching this show with my wife, it really opened my eyes to how bad sexism was back then. Today its gotten a lot better as woman being independent is very much more normalized. Woman are able to fight back and have a lot more support more then ever. We have woman authority figures in Government and in the police force. We have a Vice President in the U.S. that is woman in Kamala Harris. It has come a long way. However the only thing still in the way is the minds of men still that have this mindset that woman shouldn’t have this power and independence. That woman should still be inferior to men. I hate to break it to you fellas, but woman empowerment is here to stay and we as men should embrace it. We as men should welcome it and learn from our opposite genders instead.

I grew up with strong woman in my life. My Mom and Sister have always been my woman role models growing up. Then I have a lot of woman cousins in my life who strive to be strong and independent everyday. My wife is by far one of the strongest woman I’ve ever met as her journey in life hasn’t been easy either, but she is succeeding despite the odds pitted against her. My family and my wife have all helped me be strong and independent in my own life as an adult. Since I’ve always been a person who’s very empathetic its always been normal for me to give the help I’ve received right back where it came from regardless if the person is a male or a female. However as I’ve learned over my life, not every guy has had the same upbringing and as a result many guys wouldn’t even consider the struggles a woman has to go through in life. Instead many guys have this mindset where its not in their reality to let a woman do better then them. The thought of a woman doing something better then them shouldn’t be possible according to these guys. So when these bros meet a woman that is doing something better then them they get extremely insecure and defensive. They resort to belittling a woman to make her feel like she’s not doing as good as she actually is. They don’t acknowledge it and instead bring a woman down so that they no longer have to feel so inferior. As a result these woman who’re really doing great in life end up falling backwards because of the words men shaming them for kicking ass in life. There is also the guys who also think all woman are the same which to me just feels like a guy is making an excuse in his head and putting it on the woman. These mentalities really needs to change in the world and many men really need to work on themselves more in order to overcome this condescending behavior towards woman.

I’m a guy myself so its not too hard for me to understand a mans insecurities because I’ve gone through and faced the same insecurities myself throughout my life. I was the grade school boy that was so shy to talk to girls and got super nervous anytime they did talk to me. I would make myself sick with anxiety if I wanted to ask a girl out to a dance or even if I just wanted to talk to a girl I liked. I also wasn’t the most social kid in general in grade school all the way through. My weight of over 300lbs didn’t really help me with my confidence either. It wasn’t till I was an adult that I gained confidence in myself to talk with woman comfortably without fear of not feeling good enough to communicate with the opposite sex. I had a lot of insecurities to work through within myself to be more confident. However the difference between me and the High School jocks that were talking to girls so easily in grade school was that I actually wanted to work on myself and improve first. My aptitude to strive for self improvement for sure started at a young age, but didn’t manifest itself till I was in my 20’s. Many guys seemed to have skipped this step in life which results in them turning into one of those guys I mentioned last paragraph that belittle a woman to reduce the effects of feeling inferior. Its not too late though for many men. There is still time to work on this.

Here is some tips for men that are looking to work on improving their relationship and view of Woman:

-First and foremost as a guy you have to learn to be “ok” at not being better then a woman. Woman are better then guys at a lot of things and accepting this doesn’t mean you are inferior and that you should feel lower in any way. Woman Empowerment is here to stay so get used to it now. If another man is better then you at something and it doesn’t make you feel down, why would a woman being better then you be any different.

-Many guys think all woman are the same. I’m here to say, “Nah Bro. You’ve taught your mind to think that all woman are the same.” In fact all woman are different just like all men are different, but for some guys its easy to fall into this mindset that all woman are the same if they’ve had difficult times connecting or understanding woman. This mindset is more of a defensive mechanism that guys use and my advice is to tear this defense down ASAP.

-Listening to woman can actually be super beneficial as there is lots to learn from woman just as much as men. However lots of guys struggle with this part because listening to woman tell them how to do something makes them feel inferior. I’m not going to lie. I struggle with this with my wife at times too. Its not easy to keep facing the fact that as a guy I’m not thinking of the best way to do stuff, but I’ve learned to accept it and move on. Then listen and learn from the woman in my life. Woman are not telling you how to do something different to make you feel like your not doing good enough. They’re just sharing the way that works best for them. So eat your pride guys and listen up.

Final Thoughts

Woman and men are not too different in wanting to be right. Both genders want to be right in everything because all people are striving to learn life and make the right decision. This concept is something men and woman both share. This is why I don’t agree with men thinking all woman are the same. That mindset is toxic and it’ll do you a disservice with all your relationships with woman whether their family, friends, or love interests. The best thing guys can do for themselves to improve their view and relations with woman is to work on themselves. Woman can try to help a man deal and change these things, but its ultimately up to the guy himself to work internally to make these changes happen. I was blessed with being raised as a feminist to help me understand woman much better. It didn’t fully help me understand woman fully as that was all up to me to figure out and work on myself. Any guy can improve their mindset regarding their views of woman, but it’ll take a guy to dig deep and learn about himself more in order to really make a change that’ll last a lifetime.

My Advice To Those Beginning Or Want to Continue Their Fitness

My page is all about bringing you no B.S. content. So I’m going to give it to you straight. Getting started in your fitness journey and getting into a routine is the toughest part of the journey.  Your confidence in your ability to start and continue a fitness program probably is swaying a bit right from the start.  Your mind is probably even telling you the negatives of keeping up with working out or exercising. There is probably lots of doubt that you can’t even lose weight, especially if you’ve tried before and didn’t see results. I know these feelings well because I’ve been there. I’ve restarted my fitness journey a lot in the last 17 years since I started working out and losing weight from being over 300lbs. Like I mentioned in my other blog, I used to get tired just from climbing a flight of stairs or walking 5 blocks on a flat street being a high school student. Getting started is hard and then once you do start and actually get on a roll in working out consistently you then need to maintain that consistency. So how do I maintain my consistency in working out?  The simple answer is I’ve found my ‘why’ and I haven’t just found one ‘why’. I’ve found many reasons at this point now to workout and keep up my fitness long term.

First off Its okay to be scared. It’s okay to be intimidated to get started in fitness.  You’re not a weak person for feeling like this.  Fitness is not easy and is really intimidating if you are not sure of what to do. Trust me. We are wired to want to put effort into something and get results. No one likes to waste their time. I still get intimidated before I go running some days despite running now for years.  It’s a mental battle pushing yourself to go workout whether you have been working out like me for 17 years or whether you’re just thinking about to get started. This is why its important to figure out your ‘why.’ Its important to figure out the reason you’re going to exert so much physical and mental effort in fitness before you do it. Making a list of goals is helpful, but could also have a backwards effect. The goals you set may not be something realistic and if you don’t reach these goals you will beat yourself up about it later on. This will result in you losing motivation to keep working out and staying on your fitness. I can’t tell you how many times I did this in my 20’s. Too many times to even remember. So while goal setting is one tactic, its not as sustainable as figuring out your primary reasons and ‘why’s.’

It all starts with taking a leap of faith. You have to choose to believe you can do it. You have to tell yourself with full confidence that you are a bad ass and you can do anything you start. There honestly is no room to doubt yourself when you start or continue your fitness because once you do start doubting, your motivation works against you from that point on.  Even the smallest shred of doubt will result in you burning out in whatever workout plan you are doing for yourself.  You need to be a warrior of positivity and slash through all the negativity or procrastinating thoughts that are pushing back on your fitness and you. Fitness is a mental battle pitting you vs. you. Its a game of facing your fears and figuring out a way to push past them. So lets go over some of my reasons why you should start your fitness today and work towards making it a lifestyle.

  1. Working out and staying fit allows you to live life with more energy and feeling happy about how you feel.
  2. Feeling stronger and the way your body looks gives you so much mental confidence for everyday life.
  3. As a parent I know I’m not getting younger and that my kids are getting older and more energetic at the ages they’re at. I want to keep up with my kids energy levels while also having the energy to take on adulting in life. We all know adulting alone takes a lot of energy out of us.
  4. Living a healthy and fit lifestyle increases your chances of living a longer life and warding off health complications later on in life.
  5. Working on fitness every week gives you the opportunity to get stronger physically and mentally so that you can take on everything life throws at you. Having an outlet keeps us grounded mentally so why not do an outlet that makes you the best version of yourself.

I advise you to think hard on your own whys and write them down on a piece of paper. On days that you’re struggling to stay confident about your fitness, I want you to go back and read your list of ‘whys’ to help you remember the reasons you are working hard. Hope this blog entry inspires you to start or continue your fitness.

Happy Saturday!

How Fitness Apps Have Changed My Way Of Fitness

    The story of my transformation from 16 to 34 gave you an idea of how far I’ve come over a span of 18 years. However I’m in the best shape of my life at 34 for a reason. I was never in this great of shape in my 20’s. In my 20’s I developed weekly workout habits and made it to the gym 3-4 times a week which helped me maintain my weight throughout my 20’s. However my workout routine was all over the place. I was the typical guy that went to the gym and thought that doing cardio for 30 to 60 minutes a session was actually helping me get stronger.  I did this for years and years in my 20’s.  I maybe added some ab work here and there. Also I gave lifting weights a shot too at times, but if I’m being honest with myself I was intimidated to go do weight lifting. I was insecure about weight lifting in front of others since I didn’t have much guidance or knowledge on the subject then. So as a result I stuck with what was easy and comfortable for me; Putting on my headphones and auto piloting my workouts with cardio. I had spurts where I got in great shape running on the treadmill, but whenever it got harder for me I eventually shied away from it and went back to doing something easier like the elliptical or bike. Make no mistake that I’m not saying cardio is a bad way to workout. It’s very effective on burning fat and keeping your weight maintained if that is your goal. As I mentioned in my (Fat at 16 to Passionate at 34 post) I knew I wanted to improve my way of fitness, but I lacked passion to seek knowledge and info on how to workout better. I would not find this inspiration to learn more about fitness till my 30’s where I decided to finally seek more knowledge and a better way to workout.
    At the end of 2019 I discovered this really cool app called FitPlan which was revolutionary for me because it was an app that completely walked you through workout programs.  You simply search through a library of workout programs on an app. They detail how long the workouts will be and how many days a week you’ll be active. I started with a program created by Damien Patrick who to me looked super motivating with how big his muscles were. The program is called “Bodybuilding 101” where it was a 56 day (8 Weeks) that focused on building muscle in every part of the body. It was an enlightening body building program that really taught me a lot of what exercises target what part of the body. This program taught me why fitness folks focused on working certain muscles on some days.  By the end of the program I felt very strong and accomplished.  I was no longer insecure about going to the weights area of a gym and getting a solid weight training session in. The next program I went on to do was Corey Calliet’s 8 Week program called “The Calliet Way.”  I had heard from seeing a commercial for Khloe Kardasian’sRevenge Body” show and I quickly discovered this dude is a Celebrity Fitness Trainer.  So if he can be a trainer to get all those perfect looking celebrities in shape then he’s gotta be the real deal. His 8 week program put me through a grueling 8 weeks as I learned about even more exercises and targeting the biceps, triceps, quadriceps, calf muscles, and much more. I had created some great results for myself in the 4 months of working hard off of the Fitplan app. I now had a renewed outlook in fitness that breathed confidence into pushing myself more to get results.
    The Beachbody On Demand app is the fitness app I’ve been primarily using as of late. I signed up as a Coach last September for Beachbody and started my fitness journey using this app on October 5th, 2020. Since I spent a whole summer in 2020 running while mixing in strength workouts, I decided to go for the 30 Day Breakaway program which is Beachbody’s first running program. I loved how the program focused on strength workouts and then followed it up with an audio run. Idalis Velaquez brings the energy for both types of workouts. The Strength workouts were efficient 20-25 minute workouts that had separate days where the focus is on upper body, abs, and lower body.  She gave me a renewed sense of how effective and fun audio runs can be too as she’s in your ear on those runs. Her audio runs took me out of my normal running routine too where most of the summer when I went to go run, I typically only ran at the same speed that I felt able to do. Idalis Velaquez taught me about RPE’s which stand for rate of perceived exertion. This concept made me super aware of my speed while I run and how you can actually run at different speeds. This concept of RPE’s is super important because she uses this speed metric to push you to do interval runs. I loved this program so much that I did it two times.  The 2nd program I did is called Liift4 by Joel Freeman. This program was super awesome. I was worried at first switching to this program initially because I thought it was just strictly going to be a lifting program, but that is far from the truth. I want to maintain my running strength I’ve gained in 2020 and Liift4 not only did that for me, but it also helped build more running strength.  The program is a mix of both lifting and HIIT workouts with some workouts mixing in both lifting and HIIT. Joel Freeman is all about training efficiently in a short amount of time which I strongly appreciate due to being a full time Dad and working full time. All 8 weeks of this program feature 32 unique different workouts so there is absolutely no getting bored with Mr. Freeman here. I really appreciated his energy for all the workouts and also the effectiveness of his workouts. Also the abs are not forgotten as he finishes off just about every workout with some ab moves just to leave you with a lasting burn. Another program that my wife really likes is called Muscle Burns Fat which is a fat burning program that is 6 weeks of fat burning workouts that target all areas of your body. Feel free to check out more info on this one. I plan to get this program in sometime in 2021 myself. These Beachbody workouts have really been effective for me though. I’ve never looked so fit and tone in my life. I have visible muscle growth happening in my upper body and my quads are popping out every week I keep getting my leg days in.  I’m currently doing ‘The Prep’ which is exactly what its name is, a prep for getting you ready for the real intense program “The Work.” Keep following my Instagram for everyday coverage of my Beachbody workout sessions.
    Thanks to the power of technology and the ability to access an app from anywhere on any device I’ve been training so much more efficiently now the last few years.  I mentioned I primarily use the Beachbody On Demand app now for most of my workouts, but I also still use Fitplan to supplement my workouts and change things up sometimes.  The main difference between these apps is that the Beachbody On Demand workouts train you on screen in real time with a trainer that’s working out with other people and also talking to you throughout the whole workout.  Fitplan allows you to get your workout in, but puts you more in control of your rest times and leaves it up to you to stay accountable on the exercise moves you’re doing.  However the Fitplan app is effective to use either at home or at the gym while Beachbody On Demand is mostly geared toward working out at home or outside.  All and all I’m loving the innovative ways these fitness apps can help train you now. Hope you found this blog helpful in trusting Fitness apps and allowing them to help you work towards your fitness goals.
*For all those that are interested in signing up for the Beachbody programs, feel free to use the links in this article for 30 Day Breakaway , Muscle Burns FatLiift4, and The Work.
For those that want to try the Fitplan app for free for 30 days, here is my referral link: https://fitplan.gsc.im/J57xTOeSs5