Highlights 2014

1. Cooking is the true alchemy! Try to cook all your meals: save  money, investing in health, in training, in the rest, no stress, on the quality of life;

2. Finally the strength training is recognized by science including in the treatment of cancer and in reverse aging;

3. Milk, the end of a calcifying myth?

4. We should eat less animal protein: good for us, other species and the environment. Eat more hummus, more tempeh, seaweed, beans, more quiona and amaranth. Don’t worry!

5. You born and die, is right! What you make between these two events is the most important. Experience life, with less material. Climb a mountain walking; Know what you eat, you can visit the local markets. Travel, learn about different cultures and understand why should eat and live differently-  these people due to the unique energy of each location! Have fun choosing activities that truly you  like! This the same for all doesn’t fit, it’s boring!

6. The myth of the fat disappeared but doesn’t justify the consumption of one of the worst choices of fat : the bacon; Here, the avocado and coconut gained immense terrain, precisely!

7. Train Cardio (running, walking, running) to make greater gains for the long term in strength training, great also in recovery. This year there were too many unsubstantiated considerations that you shouldn’t do “cardio” workout, lie! But, I’m not talking about running marathons and half-marathons with regularity, I’d advise against it. Maximum 10-15 km per week (with various methods: fartlek, stairs, sprints, series, etc).

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8. Attention the fruit has fructose (sugar). Do not abuse in their consumption. The best are: avocado, coconut and berries (berrys).

9. “Weight lifting” (Weightlifting) is a practice of “skill” and should be trained as such.

10. The Crossfit is not bad, there is some bad instructors, some bad clients (their bodies) and a need to fill the coffers of someone, as in everything in life. Do 3-4 x a week doesn’t make sense from the point of view of health. It’s like your favorite Club to do 3-4 times per week competitive, make sense? No! Pay attention to your body’s biofeedbacks.

11. For your health don’t eat much meat, eggs and fish. If you consume, eat little and organic. The focus on the consumption of too much animal protein is unsubstantiated (although handy to megalomaniac agricultural industry) unless you’re an athlete and others with greatest needs. Attention: the “protein” is important!

12. Finally the women realized that those exercises “kegel” and such to the pelvic work  only harm and, the squats, activation of glutes and Kettlebell swings are amazing!

13. Carbohydrates are not inflammatory unless you’re talking about the processed and simple. Integrals, almost always, soaked and well cooked and is practically the problem solved. Eat some algae and little beans.
14. All the training, above all is doing the exercises that we need, well done, to fulfill its function. “Functional Training”?
15. Gluten and sugar were the public enemies, the first unfairly. I don’t want to extend a lot about the gluten but, try the following (as a tip for a scientific study): well soaked the cereal (6-8) before cooking and chew very well, in conjunction with a good source of fat and protein and will see that the gluten, except for celiacs, isn’t a problem.

16. Very pleased that training with his own body and contact with nature has gained ground in the interests of customers. Makes sense doesn’t it? We are living beings and is to take advantage of our body’s intelligently in our planet Earth;

17. In nutrition like to join the best of the West (clinical and evolutionary) and the East (traditional Chinese medicine and Macrobiotic), and we know it’s all evolution, all adapted but, the science of evolutionary and Paleo nutrition, in my opinion, made two mistakes, not serious: 1) romanticized too much the cereals. Of course if we eat a lot of cereal is bad, including for fertility, such as bad eating too much animal protein, a lot of fat. 2) if our genome has adapted slowly throughout history the opposite happens with our microbioma (bacteria, fungi, etc.) by adapting to the lifestyle and environment, quickly, is scientific, it’s survival!
18. Sleep and managing stress is very important if you want results in strength training.

19. Yes, strength training is equally or more effective than the cardio workout to improve decrease the percentage of body fat and decrease the abdominal perimeter.

20. You must be unsure of anything, keep your curiosity, kindness and do what you like. Eat well, sleep well and be active! No stress and the “no pain no gain” is not correct. Use your body, explore…. BE YOU!

2015 challenge: a closer look around us. Observe better the wonderful NATURE of our planet, breathe it, feel it!!!

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Articles on fire #6 the ultimate 2014

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1. Does Cardio Ruin Gains?

“If your cardio sucks, it could limit your progress in the long term”.
Share this around with your cardio-phobic friends. Hopefully they’ll see the light and “cardio” can stop being such a dirty word in the strength and fitness worlds”.
2. Lies in The Gym

3. Vegan Times Are Coming

“Once your peers adjust to your new eating arrangements, you will generally find they become interested and accommodating. Recently a friend of mine threw a raw vegan dinner party; I was the only vegan in attendance, but everyone enjoyed the beautiful food and curiosity about veganism sprouted from this. Following a vegan diet helps you feel increasingly connected to animals, nature and world in general, sharing your experience is always a wonderful thing to do.So what are you waiting for, go and get some more plants in your life…”

4. A Systems Perspective on Chronic Pain

“A system is a related set of parts that interact to serve a common objective.A complex system is composed of parts that interact to produce collective behaviors that are more complex than the sum of the individual behaviors. For example, in economies, ecologies, weather, traffic flow, bird flocks, and schools of fish, the individual agents behave in a simple way, but their interactions produce an orderly pattern that is very complex”.

http://www.bettermovement.org/2014/a-systems-perspective-on-chronic-pain/

 5. The Race to Nowhere In Youth Sports

“We can put our children on a road to somewhere, one paved with balanced childhoods, exploration, enjoyment, and yes, multiple sports. Someday our kids will thank us”.

http://stevenashyb.wordpress.com/2014/10/20/the-race-to-nowhere-in-youth-sports/

6. Fight of the Week – Size vs More Size (Bodybuilder)

“I’m not hating on bodybuilding, I truly do respect the hard work and dedication it takes for people to transform their bodies. As a sport, bodybuilding takes a lot of dedication and suffering and I respect that. But if you want to pursue bodybuilding, you should realize that the muscle mass isn’t going to translate into better ring performance”.

http://muaythaipros.com/fight-of-the-week-size-vs-more-size-bodybuilder/

7. Your Ancestors Didn’t Sleep Like You – Are We Doing It Wrong?

“Many people wake up at night and panic. I tell them that what they are experiencing is a throwback to the bi-modal sleep pattern. But the majority of doctors still fail to acknowledge that a consolidated eight-hour sleep may be unnatural. Over 30% of the medical problems that doctors are faced with stem directly or indirectly from sleep. But sleep has been ignored in medical training and there are very few centers where sleep is studied.” (source)
8. Clean Eating vs. IIFYM for Advanced Athletes
“As we touched on earlier with clean eating, another positive of IIFYM is that it encourages diet compliance. Eating delicious carbs throughout the day can really be an incentive to those new to dieting, and if they can see results, that’s certainly a positive as they’re more likely to stick to the diet”.
9. 13 Exercises That’ll Floor You
10. The art of stillness in the Japanese wilderness
“It’s possible to travel thousands of miles to the other side of the world, to take a plane, three trains, two ferries and a bicycle, in order to stand completely still. It’s possible to see something so beautiful that your hyperconnected, over-informed thoughts calm into a wordless lullaby, one you can carry with you wherever you go next”.

Articles on fire #5

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1.Cardio and Fat loss: 2 Mistakes You or Your Clients Might Be Doing

Mistake 1: They are always performing low-intensity, “steady-state” cardiovascular work

Mistake 2 :They perform cardiovascular work before strength training

http://goo.gl/eOKHlA

2. Why Eating Meat Is so Much More Than an Animal Rights Issue

Public Health! World Hunger! Water and Air Pollution! Deforestation!

http://goo.gl/h1keXa

3.  13 Ways to Vary any Exercise

http://goo.gl/dlV5lR

4. Deadlifts: Which is best for you?

http://goo.gl/TBZA61

5. Bodyweight Exercise Alternatives For All Of Your Favorite Gym Exercises

http://goo.gl/Xlt0lO

6. 20 Nutrition Facts That Should be Common Sense (But Aren’t)

“If you’re trying to avoid sugar for health reasons, then you should avoid fruit juice as well. It is just as bad, and the small amounts of antioxidants do not make up for the large amounts of sugar”.

http://goo.gl/CdBu8v

7. Isolation vs Integration

“Structural Integration Specialist, Thomas Myers from Anatomy Trains explains human movement and anatomy in integrated terms. Myers takes a new approach to looking at Anatomy in the 21st century. Rather than looking at the functional anatomy in segments, he explains how we have neglected the integrated aspects of anatomy that more accurately depict what happens when we perform functional movements in reality. Definitely another must see video”.

http://www.functionalpatterns.com/thomas-myers-on-biomechanics-isolation-vs-integration/

8. Six Nutrient-Dense Carbs You Should Eat

“Experience and research show that restricting foods your body needs will eventually cause cravings for them. So what’s my advice to clients who tend to shy away from carbs?
Eat carbs that count”.

http://www.mindbodygreen.com/0-7589/6-nutrient-dense-carbs-you-should-eat.html

9. What the World’s Top Health Experts Eat for Breakfast

http://greatist.com/eat/expert-healthy-breakfasts

10. Five  Things You Should Do Everyday

“In 1970, the average United States citizen spent $356 on healthcare. This figure rose to $8,402 by 2010.  When ranked as a percentage of GDP, healthcare costs were 7.2% in 1970 and 18% in 2010 (1). As you can see, healthcare costs have risen tremendously over the years. It is therefore in all or our financial best interests to take care of our bodies. Here are five such things that you should probably do every single day; things that will help you maintain proper functioning and prevent costly medical expenses later on in life”.

http://bretcontreras.com/5-things-you-should-do-everyday/

The Winter Is comming!

The Winter, in books, in history, has always meant cold, short days, long nights, fear! In nature,  means energy storage, regeneration, fluidity, cleaning, quiet hibernation. Thinks abou that!
According to traditional Chinese medicine is the most appropriate time to take care of our bones, nervous system, endocrine glands, teeth and sexual potency.
Winter is the ideal time for the reflexion, the courage, curiosity, observe, flexibility, sensíbility. In winter will feel more the lack of rest, of mental instability. That’s what the cold makes in nature. Look around you!

Some health problems more commons in winter:

– Nasal congestion and discomfort in the nose;
– Back pain and palpitations;
– Dizziness, stomach pains and severe sweats;
– Sciatica, hypersensitivity to cold and cold
abdomen and legs;
-Pain and heaviness in your legs;

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Foods that more afect the body in this cold season are in particular food and cold drinks, such as soft drinks, ice cream, in particular combinations of cold with a high sugar content. The tropical foods (tropical is to hot temperatures), coffee and other stimulants are not the best choice in this season.

Preferred food  with a better energy of this season (to preserve our heat):
Grains– Buckwheat, Soba (buckwheat noodles).
Beans– Azuki beans, chickpeas, lentils, cowpeas, Chand, butter, among many others.
Vegetables– Root vegetables like carrot, burdock, horseradish, turnips.
Seaweed – All but the Kombu is better this season.
Animal products– Seafood or shellfish.
Drinks- Give preference to non-aromatic teas and avoid coffee and black tea. Three years tea (Bancha)!
Culinary methods– Culinary methods where use more fire and more time, especially sauteed long, oven, tempura (fried with butter) and roasts.

Exercise: move but no to fast:

Look at animals, look to nature, what they made in winter? We must think in that!

– Interior and challenging activities such as martial arts, extreme indoor sports are good alternatives.

Flexibility training/mobility training! with the elderly very important to prevent falls.

Inner Strength activities: Tai Chi, Chi Kung, Yoga, others;

– With the cold, people tend to isolate themselves, make social activity, like dancing and games, are more important than any other activity.

– Enjoy the moments of sun exposure.

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Articles on fire #4

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1. 18 Health Benefits Of Whole Grains

http://goo.gl/Dz6N5s

“Some popular diet books say you should ditch wheat or gluten to shed pounds. But the USDA recommends eating grains daily, and at least half of those should be whole grains. Unless you have celiac disease, non-celiac gluten sensitivity or another reason to cut back, you don’t want to miss out on the health benefits of whole grains. “You’re getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health,” says Lilian Cheung, DSc, RD, a lecturer in nutrition at the Harvard School of Public Health”.

2.  Conscious movement when you are not in the gym

http://goo.gl/pgsQr0

Remember, Keep Moving!

3. Bodyweight Workouts That Get It Done (Even When You’re Short on Time)

http://goo.gl/HTcm3c

“Do what you can, when you can, with what you have. Remember “perfect is the enemy of the good”. “It’s much better to be consistent and train even just a little bit than to not exercise at all because things don’t go perfectly to plan. I want to exercise and train so I can fully enjoy the life I want to lead”.

4.The Ultimate Guide to Gym Etiquette

http://goo.gl/XU4EqS

“From yoga and Pilates to circuits and supersets, there’s no right or wrong way to get in shape. Whatever it takes to break a sweat, right? But let’s not leave that sweat on the mats (or that hair in the sink). From the locker room to the cardio zone, when it comes to gym etiquette, there are a few rules that everyone should follow—fitness karma points guaranteed”.

5. Five Things They’re Not Telling You About Sugar

http://goo.gl/fcWptV

“In other words, make sure you’re not eating so much sugar that you’re missing out on important nutrients or consuming excess calories.That sounds an awful lot like moderation to me, no?”

6. Everything You Know About Corrective Exercise Is Wrong

http://goo.gl/hDiBWF

“Let’s use the squat as an example. My first priority is cleaning up a person’s technique and getting them doing things like:

  • Sitting back with the hips
  • Pushing their knees out
  • Letting the knees move forward slightly
  • Engaging the lats by pulling down on the bar
  • Not overarching the back
  • Finishing the movement with their glutes at the top.”

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Go to the Gym vs Be at the gym!

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When I read this:  “There is a direct relationship with your mental toughness training in the gym and with your personal life” by and, observing what I see at the gym all days: Tv’s, cell phones, ipads i put this question: will we even train or is just an extension of work or something social (important but not decisive) going to the gym?

1. “Eliminate mistakes and you’ll never lose a game”. – Woody Hayes

Exercise is a special moment of the day, a special moment to be with yourself.   If you want results, concentrate!  Exercise is the process of preparation for any event that requires large concentration on the part of the individual or a physical resource utilization and great psychic requirement.

Facebook, Instagram, Gmail, “selfies” can wait an hour or two, no? Let’s do it!

Eliminate mistakes, clean the mind!

2. “We first make our habits, and then our habits make us”. – John Dryden

Do you want “to be at work” in the gym? This is bipolarity!  If you want results you have to put your personal life, work and other possible outbreaks of inattention in “the locker”.  At the gym is only with yourself  and your Personal Trainer/ friend (with similar objectives), respecting the methodology of training.

Than become more easy.  If you want to socialize why not before or after practice?

3. “Set higher standards for your own performance than anyone else around you, and your only competition will be with yourself”. – Rick Pitino

Increase the intensity means recruit more motor units and more co-ordinated way. The greater focus on activity and in part of the body that is being crafted, bigger and better will be the results.

Training and discipline behaviors in competition; confidence; courage; will to win; taste for individual resilience are important.

4. “Perfection is not attainable, but if we chase perfection, we can catch excellence”. – Vince Lombardi

“Performance” is “the result obtained in competition which expresses the possibilidades individual maximum in a particular sports discipline, in a particular moment of development of the athlete and the time of preparation”.

Discipline is important. If you want perfection/quick results, all is important!

P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

Bio/organic, yes or not?

If possible, always organic  but due to costs there are foods that can be eaten in a non organic form if of the season.

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Should eat always bio the following foods:

-Meat, fish and eggs because of antibiotics, growth hormones, pesticides and other possible contamination;
-Fruit (epicarp, outer layer, very thin not protecting yourself from pesticides and other)-peaches, nectarines, apples, strawberries, cherries, imported grapes, pears;
-Vegetables-celery, spinach, lettuce, potatoes;
-Other: food, coffee and juices to drink.

Safer food, non-organic:

-Fruit (epicarp strong)- pineapple, mango, avocado, kiwi, bananas, blackberries, watermelon;
-Vegetables- onions, peas, asparagus, cabbage, eggplant and beans.

The worst is we eat in non-organic vegetables and fruits out of season.