Letter from a tired metabolism

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Baby i know you’re disappointed of me. I know that recently you hide under baggy clothes and avoids beach. You requires me an energy that I have. The cookies and sodas do not give me the necessary support.

I’m overwhelmed and unfortunately, I see myself forced to store energy in the form of fat. I know that you’re ashamed of your stockpile, but what you ask of me, I can’t offer you. I’m weak! I will not rest, and who knows when was my last restful sleep. When I wake up, you didn’t feed me and when I feed, not quality.

I’m stressed and close to a nervous breakdown. I know you expect more of me, but I have to be honest, I expected more from you too. You ask me focus, energy and less fat. I beg you nutrients, hydration and rest. And just like you, I am.

You get upset with the gut stuck, but baby, I’m in no condition to give up anything now. Don’t ask me to remember something. My stock of antioxidants is low, my cell membranes without flexibility and the bad fat you consume, just me! I can’t carry the sugar you eat well and against my will, I had to call my friend insulin more often. If you’re dizzy and have a headache, blame.

And you know how much it is difficult, every time she appears so cluttered I have to stock up on even more fat. Give up the creams and massages, my love. No longer respond to external stimuli. I’m so nervous I asked for advice to cortisol. He advised me to retain as much fluid as you can to protect me and whenever possible, get rid of unnecessary weight. Well, muscles are heavy and I no longer have the ability to carry them around. I chose fat baby, I’m sorry.

With the scarcity of nutrients had to make drastic choices. I’m no longer nourishing your skin and hair, so you see them go. I’m so nervous that capsules and supplements are not absorbed. I’m angry with you, I don’t want to talk. I am writing this letter as a goodbye. I’m signing off and soon, the shortness of breath will be evident.

The more get sick, but you’re hitting me with drugs and I honestly don’t understand why you treat me like this. You sound like you want to see me suffer. Not only that all the years of neglect, now screams to the seven winds I’m slow, that your metabolism is slow. It hurts!! I was born with some imperfections, but thought that you, with human intelligence, knew ensure your body. I was wrong! You haven’t been paying attention to the signs and abused me. when I get tired and go home, where you will live?

Translation of this article

The importance of protein for physical exercise

my interview for the portuguese magazine SABER VIVER

 

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After all, what is the importance of protein for the practice of physical exercise?
The protein is a macronutrient, such as fat and carbohydrates. It is therefore essential for the practice of sport. Its function in the performance does not differ from that which it has on our health everyday life. The protein energy functions are  structural, enzymatic, and defense, perhaps the most quickly associated with exercise, hormonal level, the regulatory level anabolic and construction of tissues. Optimizing these functions through diet can enhance the results of training, style and life expectancy.
For you, what are the three protein-rich foods that deserve to be in our food?
Tempeh product made from soybean, nattō traditional Japanese food made from soy beans fermented and vegetable oil that have fats and oils that can be extracted through appropriate procedures.

But, on a daily basis, the easiest way is to pick up meat protein?
Animal protein is considered of high biological value (AVB). High biological value means that this protein has constituted essential amino acids in proper proportions, so a complete protein. Another point to consider is the way proteins are assimilated –  Net Protein Utilization NPU), namely the biological value and digestibility of proteins, which determines their nutritional quality. Some analysis indicates that the flesh has a relatively low NPU relative to other foods such as fish or eggs or milk, meaning that the protein found in meat is less easily absorbed. It is known that through the considered low biological value proteins, such as whole grains and legumes (beans, lentils, peas, chick peas, tempeh, for example), you can, without problem, having all the essential amino acids. It may be easier to get protein in meat, not wanting to say that is the best way to get, it all depends.
So how often are you supposed to eat meat?
It’s hard to a concrete answer because it does not exist. We don’t need to eat meat every day, everything depends on our constitution (genetics, for example), condition (present), beliefs and other factors. I eat animal products with little regularity. I only do on special occasions and when  i feel that my body needs. The best alternative is to experience and feel the differences. I follow athletes (some vegan) with higher protein needs than the general population and,  they don’t eat/eat  once or twice a week animal protein and don’t have any kind of problems at the level of the blood tests, vitamin D, inflammatory and other indicators that influence performance. Vegan athletes like Nate  Diaz (MMA fighter), Dave Scott (triathlete), Rich Roll (triathlete),  Scott Jurek (ultramaraton) or Brendan Brazier (triathlete) are clearly example that we don’t have to ingest proteins of animal origin to be healthy and achieve amazing performances.
So what are the healthy alternatives counseling?
A good option is to combine cereals with legumes and vegetables. Tempeh, tofu (less frequently), and hemp protein legumes are good examples of proteinic sources.
And pea protein is a good way? What are your greatest benefits?
Pea protein is not the best way but can be a shortest path in a given time or busiest phase of our life. Foods such as are born in the wild will always be the priority, the best way to short and long term. Pea protein is an incomplete protein source (with a good amount of the amino acid arginine). Studies indicate that have similar property to casein, however it will take more studies to confirm that. All vegetable proteins have some essential amino acids and some studies indicate that the liver can store several of these essential amino acids, from different meals of the day and combine them later. For all this, it is a source that can be used if it is quality but not a priority in their food choices.
Drive, on the last weekend of April, the workshop movement, nutrition and supplementation. What can people expect from this moment?
The workshop will consist of a holding than is the movement and nutrition, understanding the potential synergy between the two. Will be a unique approach, full of scientific references, natural practices and oddities that will encourage each participant to find his movement and shape to feed and nourish.

What’s all this about sports supplements?
Supplementation is essential to the sport as in war time and spiritual practices. The commercial and scientific level, a sports supplement is considered as a concentrated source of nutrients are often present in food, marketed in a manner designed with specific objectives (in the metabolic pathways of the human being. For me, a supplement should be obtained through natural foods, of a single ingredient, no labels, without processing through the cooking.
In this case, what are the products more advise?
All those who are sold on the market closest to your home, at the time, regional, which have been produced with responsibly and that respect the environment.

 

 

 

2015

  1. Consistence is the Key. It´s all about the “almost every day” recipe! Be consistent on the study- the brain workout. Be consistent on the training- the body workout. Be consistent in breathing and put all the things together;
  2. Strength starts from inside. Starts in the brain, in the heart,  focus on the control. Without heart and mind the strength of the body is of no use, trust me about it;
  3. You create your hapiness. It’s you, your happiness! You have choices, choose well;
  4. Every experience, repetition counts. Be the best version of yourself in each one;
  5. Know “your purpose” Training. Know exactly the exercises, nutrition, sleep,  breath patterns and stress manegement that you need. Have a purpose of life!
  6. Protein deficience? I don’t know anyone that have it! So, don’t be obessed about it;
  7. All the time, if possible, with Joy. True enjoyment with heart, body and mind;
  8. Have ideas, goals and focus all the time. Know exacly what you want;
  9. Kitchen is the secret;
  10. Be an example. Practice, show it! The smallest act  is worth more than the grandest intention.

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Yes, you a need a Personal Trainer!

Yes, you don’t need a Personal Trainer (PT) to count repetitions. 1,2,3…

Yes, you don’t need a PT to say that you are beautiful, yes you are, we are in a different way!

Yes, you don’t need a PT to pass the time or entertain you, or maybe yes, it’s better than other things!

 

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Yes, Google and Youtube are not a PT. They don’t make exercise for “YOU” but for all (=none). Come on, really?

But, yes you need a PT and you know why? Listen because this is important:

  1. You need a PT that study and have certifications – The Brain Exercise- and practice that knowledge. Knowledge without practice is…nothing; Ask for it;
  2. A PT must know how to make a great diagnosis, your condition and constitution! How a PT can make a good work if don’t know the start point? Do you think he knows your “finish line”? The PT needs to identify the weak and strength  links in the system (anatomical,  physiological and emotional reality);
  3. A PT session is Art and Science. Must be based in the ancient knowledge (Chinese Medicine; Laws of nature and Natural Movement) and The Science Investigation. Putting all together is simple amazing!
  4. Have a “good”PT is the best investement. He will make, with  you, a  “incredible trip”  and make “Your” movements more efficient, more energetics in accordance with your’s objectives, short, medium, long  terms and purpose of life. And this my friends is all, compared to the price of a car, a trip, a house. But attention value and price are different things and, the best trip you can do is with your body.

Good PT Sessions!

 

#articles on fire 8

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1. Five Posture Cues To Perfect Your Exercise Form

The reality is, great exercise form is just the ability to maintain good posture throughout the movement. 

“If you get into a good postural position, odds are your form is good. And odds are the right muscles are doing the right work”.

2. Regulation of Food Intake, Energy Balance, and Body Fat Mass: Implications for the Pathogenesis and Treatment of Obesity

“Obesity has emerged as one of the leading medical challenges of the 21st century. The resistance of this disorder to effective, long-term treatment can be traced to the fact that body fat stores are subject to homeostatic regulation in obese individuals, just as in lean individuals. Because the growing obesity epidemic is linked to a substantial increase in daily energy intake, a key priority is to delineate how mechanisms governing food intake and body fat content are altered in an obesogenic environment”.

3.  What Trainers and Gym Owners Need to Know

“The mouth is the source of all calamity. If you talk shit about people, your employees will talk shit about you. Then employees will start talking shit about each other. Pretty soon employees will start talking shit about customers. Before you know it nobody will feel safe around you. Congratulations! You have completely toxified your business”.

4. Saturate, Incubate, Illuminate

“Our goal is not corrective exercise and our goal is not screening. Our goal is no negative results from conditioning and professional fitness coaching or athletic coaching. Unfortunately, no single program can achieve this every time for everyone, which is why data is critical to maximizing results through program modification”.

5. The Subtle Art of Not Giving a Fuck

“Now, while not giving a fuck may seem simple on the surface, it’s a whole new bag of burritos under the hood. I don’t even know what that sentence means, but I don’t give a fuck. A bag of burritos sounds awesome, so let’s just go with it”.

#articles on fire 7

1. What Happens To Our Brains When We Exercise And How It Makes Us Happier

“Exercise has been touted to be a cure for nearly everything in life, from depression, to memory loss, Alzheimer’s disease, Parkinson’s and more. At the same time, similar to the topic of sleep, I found myself having very little specific and scientific knowledge about what exercise really does to our bodies and our brains”.

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2. 17 Things Every Clean Eater Needs to Know

“As above, the thermic effect of calories from macronutrients is different, but a calorie is always a calorie. It can never be anything else. It can never be an antique chair, a bowler hat, or a monkey riding a tricycle. So please stop saying “a calorie isn’t always a calorie.”

3. Troubleshooting the Deadlift

Three common problems that arise with this movement are:

  1. Not pushing the hips in a posterior direction
  2. Flexing the back
  3. Turning the exercise into a squat.

4. The Unspoken Darkside to Training for Performance and Focusing on What Your Body Can Do

“Getting obsessed with reaching a certain goal, and if you don’t reach it quick enough, or worse yet, not at all, it’s easy to feel discouraged. Let’s say you want to  perform a chin-up for the first time, or perhaps you want to squat one and a half times your bodyweight. These are great performance-based goals, but you shouldn’t become obsessed with achieving them”.

5. The Subtle Art of Not Giving a Fuck

“People often say the key to confidence and success in life is to simply “not give a fuck.” Indeed, we often refer to the strongest, most admirable people we know in terms of their lack of fucks given. Like “Oh, look at Susie working weekends again, she doesn’t give a fuck.” Or “Did you hear that Tom called the company president an asshole and still got a raise anyway? Holy shit, that dude does not give a fuck.” Or “Jason got up and ended his date with Cindy after 20 minutes. He said he wasn’t going to listen to her bullshit anymore. Man, that guy does not give a fuck.”

Spring, The Strength Season

“Always the Spring but never the same flowers “(Chinese proverb)

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More light, more day, brighter, hotter, Nature awakens from its sleep of winter and look forward, here is the Spring! Everything is reborn, it rejuvenates, life expresses itself, stronger!

Observe nature and get a better understanding of the human being.
With the rest of winter, necessary, appears in the spring the “eagerness to go” for risk, with a clear vision and a sense of purpose. Urge the acting, the plant and seed ideas, formulate new ideas, believing that better if will reap fruit, make the right decisions!

As necessity, in winter we were more at home with the family, the metabolism down, we need to preserve more fat mass, calm the spirit, to reflect, to stretch more, the fireplace. With the arrival of more heat, took the family into the street, take the heat, emotions,  and food ideas, friendship! We want to grow and show us like the almond trees in blossom.

In the spring we will show us more, watching us, watching others, knowing and not knowing. Sometimes costly because it can be difficult to convey all that we want. Let’s take this slowly, spring is a challenge.

In traditional Chinese medicine, Spring represents the liver and gallbladder. The liver is called strategic planning officer, the great architect of our vision of the future, the official who see what courses we have to live our lives in harmony with nature “. Its companion, the gallbladder gives the ability to make decisions and judge wisely. A decision is not a matter of choice between equal alternatives. Through these employees we can see both the new possibilities and the wisdom of the past and thus view the field of clear and appropriate to take. Without a vision and a plan, decision and direction, no movement is possible – there is only frustration.

The element tree within us governs our sense of sight, the emotion of anger, to the sound of “screams”. Want to see better? Take good care of your vision and have one! The scream of wanting to live is the better communication but don’t turn it into a negative emotion. If we’re right, we all will hear without screaming, literally. Have you ever noticed that the problem of emotions of this season may be the anger, the frustration, but do you remember someone who has achieved everything you wanted? Let’s take this slowly, one step at a time. Grow and be reborn takes time, give it to you!

Flourish naturally and ferment of ideas. The fermented, the pickles are good for this season. Clean your liver, eat more sprouted and learn more about the turnip, radish and radishes. Give some strong psychedelic to your life as the plum vinegar, rice, and sauerkraut. The liver’s not too fond of animal products, alcohol, sugar, stress and polluting environments. Freshness is important, and green is the color!

The strength training starts making more effect because ligaments, tendons and muscles, which attach themselves energetically to the liver and gall bladder, are stronger. Take care of your knees! No Crossfit’s WOD and an exaggerated form. Start the day early, be outdoors and gardening can be a great discovery.

It’s time to reread “Walden or life in the Woods” from Henry David Thoreau, of hugging a tree, a friend, hanging out with friends! Where there are trees is also because it is spring. Go ahead because the spring doesn’t arrive until the summer. Use your abundant energy wisely and more than that, to paraphrase Pablo Neruda – “let life do what Spring does with the flowers”.