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Take Action

Success doesn’t come from talking about what you want.

The ability to take action is the big divide between those who talk about what they are going to do and those that are doing something.

The world is full of dreamers, but we only ever know of the ones who took action.

Take the leap!

Even the smallest action is better than standing still.

Planning is important, but the reality is that taking even the smallest action will produce results that can demonstrate for you the benefits of taking action. With action, you can create momentum that will carry you forward toward and through the obstacles.

Done is always better than perfect.

The discipline to take action is not something you can inherit.
The desire to take action can not be bought or sold.

The determination to take action can’t come from what others want or expect of you.

You must know your purpose to build discipline.
You must invest in your vision to create true desire.
You must want what’s best for you to have the determination to succeed.

Action is the core of your existence.

Be someone who learns by doing.

Be someone who grows through an action-based process.

Don’t make your goal a fantasy by just talking about it.
Only through action will your dreams have a chance to become real.

The moment you take action you begin to see things more clearly.
The moment you take action you are no longer thinking and feeling the same.
The moment you take action you become more of who you must be in order to succeed.

Make the Tough Decisions

The easy option is rarely the best option.

If the path to success was easy then everyone would be successful.

Hard work and hard living create the character traits and skills you need to succeed.

Life is hard for those that want more from life.

It’s a choice! It’s the right choice!

Take life hard!

Walk hard!

Live hard!

Be harder than what comes your way, but welcome the challenge as the only way you will truly change into the person you want to become.

Know that you deserve to know your best self. You want to know that person!

Tough times are certain, become tougher because you’re willing to make the tough decisions.

Believe in Yourself!

First and foremost believe in yourself.

If you feel nobody else believes in you, be the one that believes in you.

Don’t be upset that you want something that others say you can’t have.

Don’t let the doubt from your past failure or the past failures of those around you dictate your future success.

If you have fallen then get back up.

If you’re in over your head then dig yourself out.

Yes, you can ask for help, but know that there is a good chance nobody will come to help you until they see you succeed.

Believe in yourself!

I believe you have the strength you don’t even know you have.

I believe you have the tools in you at this moment to create massive change in your life.

I believe that you have a purpose.

I believe that as long as you believe in yourself you will know true success.

The Benefits of Increasing Density

Increasing density in strength training refers to the number of repetitions performed within a given time frame, with the goal of increasing muscle size and strength. Density training has a number of benefits, including improved muscle endurance, increased muscle mass, and enhanced athletic performance.

Improves Muscle Endurance

One of the primary benefits of density training is improved muscle endurance. By performing a high volume of repetitions within a set time frame, density training helps to build muscle endurance and the ability to sustain repeated muscle contractions. This can be especially beneficial for athletes who rely on muscle endurance, such as runners and swimmers, as well as for everyday activities that require sustained muscle contractions, such as carrying groceries or lifting a child.

Increased Muscle Mass (Hypertrophy)

In addition to improved muscle endurance, density training can also lead to increased muscle mass. By subjecting the muscles to a high volume of repetitions, density training can stimulate muscle growth through the process of muscle hypertrophy. This can lead to increased muscle size and strength, which can be beneficial for a variety of activities, including sports performance, lifting heavy objects, and improving overall physical appearance.

Enhances Athletic Performance

In addition to its benefits for muscle endurance and muscle mass, density training can also enhance athletic performance. By increasing muscle size and strength, density training can help to improve power and speed, as well as the ability to sustain physical activity for longer periods of time. This can be particularly beneficial for sports that require explosive movements, such as sprinting and jumping, as well as for endurance sports, such as running and cycling.

Easily Incorporated into Training Programs

Another benefit of density training is that it can be easily incorporated into a variety of training programs and can be adapted to suit individual goals and preferences. Density training can be performed using bodyweight exercises, free weights, or machines, and can be tailored to focus on specific muscle groups or to improve overall muscle endurance and strength.

It is important to note that density training can be physically demanding, and it is important to properly warm up and cool down before and after each training session. In addition, it is important to allow the muscles sufficient time to rest and recover between density training sessions, and to consume enough protein and other nutrients to support muscle growth and repair. With increased physical demand comes the need to prioritize recovery.

In summary, density training has a number of benefits, including improved muscle endurance, increased muscle mass, and enhanced athletic performance. It can be easily adapted to suit individual goals and preferences and can be incorporated into a variety of training programs. However, it is important to properly warm up and cool down, allow for sufficient recovery, and consume adequate nutrition in order to maximize the benefits of density training.

Training with Purpose

There is going to the gym and working out for the body you have and then there is training for the body you want.

There is absolutely nothing wrong with getting in your workouts to simply maintain or to help you manage the stress of life. The basic principle to maintaining our health is that we must promote a lifestyle of movement each and every day. This can be built based on the simple practice of walking and stretching. Two training principles that are part of every culture with good health and longevity.

Those that train with purpose are those who follow a plan. If you’re lacking in this area I can easily help you with a training plan for your fitness level and goals.

Beyond the training plan, we must also make a commitment to the areas of our training that support our time in the gym.

Here are just a few reminders:

1. Lift free weights. If you wish to have the strongest and most aesthetic physique then your primary lift in all your training should have you using free weights. Squat. Deadlift. Bench. Row. Overhead Press. Pull Ups.

2. Training in all planes of motion. This should be part of your dynamic warm-ups and in one or more of your secondary movements. This can be accomplished by stacking the exercise together in your training program, making sure you have them in your plan for the week, or can incorporate multi-plane exercises into your training. Lunges or Step Ups with Trunk Rotation. Mace Training or Club Bell Training. Kettlebell Windmills or Turkish Get Ups.

3. Train the muscles you don’t see. Many people want to train mostly the muscles they can see. It’s possible this way of training can cause some imbalance in the body, but mostly it just creates a weak chink in one’s armor. It’s one thing if you’re working on an area more to specifically bring up the development of that area for symmetry. What I’m referring to is the neglect of certain areas. Areas such as the Rear Delts, Hamstrings, Lower Lats, Rhomboids, and Trap 3 Development.

4. Focus on the fuel you put into your body. This is not just about pre and post-workout Nutrition. Take greater responsibility in putting higher quality fuel into your body at all times. Fruits. Veggies. Meat. Fish. Eggs. Nuts. Seeds.

5. Get the sleep your body needs. Make it your goal to get 6 to 8 hours of uninterrupted sleep each night. Take additional naps when possible. This might be difficult for many people due to work, school, and other responsibilities. Do all you can to ensure you get the proper sleep you need. Don’t convince yourself you don’t need as much sleep. You need sleep for the best results. Lack of sleep will affect both your training now and your health long term.

6. Hydration! Most of us need to improve in this area. Create reminders. Always have water in sight. Dehydration begins with just a 2% loss of water weight. You can easily lose 6 to 10% in one visit to the gym. Drink water before, during, and after your training.

Train with purpose and you will see and feel the changes.

5 Reasons to Use Resistance With Stretching

Stretching with resistance can have several benefits, including:

  1. Improved flexibility: Stretching with resistance can help improve your range of motion and increase your flexibility. This can be especially beneficial for athletes or those who engage in activities that require a lot of physical movement. In a study published in the Journal of Strength and Conditioning Research, participants who performed static stretching with resistance experienced significant increases in flexibility compared to those who performed static stretching without resistance (Lee et al., 2011). Another study published in the Journal of Sports Medicine and Physical Fitness found similar results, with participants who performed resistance stretching exercises experiencing significant increases in flexibility compared to those who did not (Yoon et al., 2010).
  2. Improved strength: Stretching with resistance can also help improve your strength and muscle control, as you are working against the resistance provided by the stretch band or other implement. In a study published in the Journal of Sports Medicine and Physical Fitness, participants who performed resistance stretching exercises experienced significant increases in muscle strength compared to those who performed static stretching exercises (Yoon et al., 2010). Another study published in the Journal of Orthopaedic & Sports Physical Therapy found that resistance stretching was effective in improving muscle strength and power in athletes (Bandy et al., 1997).
  3. Injury prevention: Stretching with resistance can help prevent injuries by improving your muscle balance and coordination. This can be especially important for those who engage in high-impact activities or sports. In a study published in the Journal of Athletic Training, participants who performed resistance stretching exercises experienced fewer injuries and improved muscle balance compared to those who did not perform these exercises (Herbert et al., 2002). Another study published in the Journal of Orthopaedic & Sports Physical Therapy found that resistance stretching was effective in reducing the risk of muscle strain injuries in athletes (Bandy et al., 1997).
  4. Improved posture: Stretching with resistance can help improve your posture by strengthening the muscles that support your spine and joints. In a study published in the Journal of Orthopaedic & Sports Physical Therapy, participants who performed resistance stretching exercises experienced significant improvements in their posture compared to those who did not perform these exercises (Bandy et al., 1997). Another study published in the Journal of Physical Therapy Science found that resistance stretching was effective in improving posture and reducing back pain in elderly individuals (Lee et al., 2016).
  5. Reduced muscle tension: Stretching with resistance can help reduce muscle tension and stiffness, which can help improve your overall comfort and mobility. In a study published in the Journal of Physical Therapy Science, participants who performed resistance stretching exercises experienced significant reductions in muscle tension and improvements in mobility compared to those who did not perform these exercises (Lee et al., 2016). Another study published in the Journal of Sports Medicine and Physical Fitness found that resistance stretching was effective in reducing muscle soreness and fatigue in athletes (Yoon et al., 2010).

It’s important to note that stretching with resistance should be done in a controlled and slow manner, and it’s always a good idea to consult with a healthcare professional or qualified fitness instructor before starting any new exercise program.

References:

Bandy, W. D., Irion, J. M., & Briggler, M. (1997). The effect of time on static stretch on the flexibility of the hamstring muscles. Physical Therapy, 77(2), 187-192.

Herbert, R. D., de Noronha, M., & Kamper, S. J. (2002). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, 3

Food & Supplements That May Increase Melanin Production Part 2

Melanin is a pigment that is responsible for the color of our skin, hair, and eyes. It is produced by cells called melanocytes, which are found in the skin, hair follicles, and retina of the eye. Melanin plays an important role in protecting the skin from the harmful effects of the sun’s ultraviolet (UV) rays, as it absorbs and scatters UV radiation. People with darker skin have more melanin, which helps to protect them from the sun’s damaging effects.

There are a number of foods and supplements that may help to increase melanin production in the body. However, it’s important to note that there is limited scientific evidence to support the use of these products for this purpose, and more research is needed. Here are some examples of foods and supplements that may potentially increase melanin production:

  1. Folate-rich foods: Folate, also known as vitamin B9, is necessary for the production of DNA and RNA, which are the building blocks of cells. Some studies have suggested that folate may help to increase melanin production in the skin. Foods that are high in folate include leafy green vegetables, legumes, and fortified grains.
  2. Copper-rich foods: Copper is a trace mineral that is important for the production of melanin. Foods that are high in copper include seafood, nuts, and seeds.
  3. Vitamin D: Vitamin D is a fat-soluble vitamin that is important for maintaining healthy bones and teeth. It is also thought to play a role in melanin production. Vitamin D can be synthesized by the body when the skin is exposed to sunlight, and it can also be found in certain foods, such as fatty fish, egg yolks, and fortified dairy products.
  4. EGCG (epigallocatechin gallate): EGCG is a type of catechin, which is a type of antioxidant found in green tea. Some studies have suggested that EGCG may help to increase melanin production in the skin.
  5. L-tyrosine: L-tyrosine is an amino acid that is necessary for the production of melanin. It can be found in protein-rich foods, such as meat, poultry, fish, and dairy products.

It’s important to note that while these foods and supplements may potentially increase melanin production, they are not a substitute for sunscreen and other forms of sun protection. Exposure to UV radiation is the most common cause of skin cancer, and it’s important to protect your skin from the sun to reduce your risk of skin cancer. If you are concerned about your skin’s melanin production, it’s best to speak with a healthcare professional for personalized advice.

Foods and Supplements That Lower LDL Cholesterol (Bad Cholesterol)

Exercise daily and eat healthily! Only what type of foods and possibly supplements can be taken to target “bad” cholesterol, LDL-low density lipoproteins?

For starters to lower LDL Cholesterol levels it’s important to have a diet that includes a variety of foods that provide soluble fiber.

Here are many of the foods that contain a good amount of soluble fiber.

These foods should be added often and rotated for variety.

* Oatmeal

* Barley

* Flaxseed

* Hazelnuts

* Sunflower seeds

* Black beans

* Kidney beans

* Lima beans

* Brussels sprouts

* Orange

* Asparagus

* Broccoli

* Turnips

* Pear

* Peach

* Apples

* Figs

* Nectarines

* Guavas

* Apricots

* Sweet potatoes

* Carrots

* Avocados

* Whole wheat bread

Phytosterols

Phytosterols are plant sterols or stanol esters, which are naturally occurring compounds found in plants that are similar in structure to cholesterol found in humans. When consumed in the foods you eat, they compete with cholesterol for absorption in the intestine. This can lower the cholesterol levels in your blood, especially the LDL cholesterol that may clog your arteries.

The foods containing Phytosterols are commonly fruits, vegetables, vegetable oils, whole grains, soybeans, mushrooms, lentils, and nuts. Many of these are also foods that contain soluble fiber.

Garlic

To benefit from garlic you will need to daily eat a clove of raw garlic, chewed or crushed. If it’s difficult for you to chew it, you may blend it up to add to your food, but it must be raw.

Black garlic is shown to have the best properties for eliminating lipids retained in your arteries.

Supplements:

Psyllium

A soluble fiber used primarily to add bulk in order to form healthy stools. Comes in powder and pill form. Have with plenty of water or may cause discomfort.

Niacin

The recommended daily allowance is 14 milligrams for women and 16 milligrams for men. Ask your doctor if this is something you need and how much they recommend.

May cause skin itching and flushing, nausea, and more.

Phytosterols

The current body of research has consistently shown that supplementing 2 grams of phytosterols per day can reduce your LDL cholesterol by anywhere from 8 to 10%. However, most can meet these goals by increasing their intake of phytosterol-rich foods and reducing saturated fats.

Side effects, if any, tend to be mild and may include constipation, nausea, upset stomach, heartburn, flatulence, and the discoloration of stools. Phytosterol supplements may reduce the effectiveness of some cholesterol-lowering drugs. Speak to your doctor to see if you should take Phytosterol supplements.

Garlic

Research studies with garlic involving both animals and humans suggest that garlic can lower cholesterol levels.

Garlic is one of the most widely purchased herbal supplements used to lower cholesterol levels.

In most of the studies that produced cholesterol-lowering results, about one-half gram or one gram of garlic was consumed daily.

In order to lower LDL Cholesterol or maintain safe cholesterol levels be sure to exercise regularly and consume whole natural foods while limiting processed food and alcohol. Have annual blood work done to know your total cholesterol and that your LDL Cholesterol is in an optimal range.

The foods and supplements provided can help you on your healthy journey. As always have a conversation with your doctor if you’re concerned about your health.

Food & Supplements That May Increase Melanin Production Part 1

Why would you want to increase melanin? Well, research has found that melanin may help protect the skin from dangerous cancer-causing UV rays. By increasing melanin, you may potentially block processes in the body that lead to skin cancer.

How great would it be if we could consume specific foods and supplements that can increase melanin?

Sadly, there are no well-published studies yet that isolate a specific nutrient and provide evidence that it directly increases melanin. However, some studies would suggests antioxidants may help heal and protect the skin resulting in an increase in melanin after its been damaged by UV rays.

Micronutrients like flavonoids or polyphenols, which come from the plants we eat, contain powerful antioxidants that may indirectly increase melanin production.

Consuming antioxidant-rich foods may be our best defense against harmful UV radiation. Foods such as dark leafy greens, dark berries, citrus fruits, and colorful vegetables are known to provide a variety of antioxidants.

Supplementing with some vitamins and minerals may also help. Vitamins such as Vitamin A, Vitamin E, and Vitamin C are important antioxidants that provide protection for the skin. However, there aren’t any studies that prove a link to any specific vitamins and minerals that increases melanin production. Most evidence is anecdotal at this time.

Most studies would suggest that any nutrients that increase melanin production would do so by helping you care for the health of your skin and result in a reduced risk of skin cancer.

Read Part 2

Foods and Supplements for Liver Support

First, it’s important to note that no food or supplement alone is known to reverse existing liver damage, and it will not cure infection from the hepatitis B or hepatitis C virus.

The following foods and supplements have been shown to support liver function:

Foods:

Blueberries, raspberries, and cranberries.

Bananas.

Avocado.

Barley.

Beets and beet juice.

Brown rice.

Carrots.

Fig.

Potatoes.

Oatmeal.

Cinnamon.

Garlic.

Grapes.

Grapefruit.

Prickly pear.

Papaya.

Watermelon.

Fatty fish; Salmon, sardines, tuna, mackerel, herring and trout.

Olive oil.

Nuts such as Brazil nuts, walnuts, pecans, and almonds.

Cruciferous vegetables such as brussel sprouts, broccoli, and cauliflower.

Teas; Green Tea, Mint Tea, Turmeric tea, Ginger tea, and Chamomile tea.

Lemon added to water or tea.

Dark leafy greens such as spinach, kale, and arugula.

Egg whites.

Supplements:

Milk thistle (silymarin).

N-acetyl cysteine (NAC).

Turmeric.

Potassium.

Omega-3 fatty acids.

Vitamin E.

Folic acid.

Calcium.

Magnesium.

If you are concerned about your liver health consult your doctor.