Go Mental Healthy

To  the weigh loss or other objective is important to have  a good mental health,  focus in the results, reduce the stress level (cortisol), sleep well, detox and stay well in family. Everything of this is important because you don’t have a mental health, you do a mental health!
Do you care about yourself? If not, this is the first step: Love yourself!
– Eat well, sleep well, exercise well, stay well,  think by yourself, enjoy yourself!- You exist, you are, you!

– Don’t try to be perfect, try to be the best of yourself!

– Have a luxurious shower with your favourite music playing. Let’s do it!

– Joke with friends, smile a lot!

– Fall in love by yourself but don’t be narcisist!

– Make happen “You”!


#articles on fire 8


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”.


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.”

I’m intolerant to the tolerance and extremes

The cultured man has the obligation to be intolerant.” —  Nicolás Gómez Dávila

I am intolerant to gluten, lactose, strength training with maximum loads (1-3 reps) and a lot of things they say that i need  to carry in the body.
No, I’m not resistant to change. Human beings must work to change for better and and not affraid  of the unknown. But….


Yes, i’m are “intolerant” of extremists of ideas in the ” knowledge”,” science “,” common sense “. Our story  prooved that right?  I think that ….

Yes, I’m  intolerant  at the bread that is not bread, milk which are hormones and other wastes, the olive oil that doesn’t smell like olives, chicken and eggs that is fed from the remains of animals and processed cereals, the cow that don’t know what is herb and don’t laughed, the fish that looks like the planet Mercury withou any balance between Omega 3 and 6, the fruit juices with little fruit, salads filled with sauces that seem more like pesticides, product that enhances the taste because the food has no taste, or be in decay?

I am intolerant to the ones they think that “protein” is “animal protein. Common, really? Yes, you could be vegetarian ore reducetarian and be very strong! Talk (?) to rhino what he eats!

I am intolerant to grains and fruits that came from Cochinchina (exist), on the other side of the world, destroying the population and land just because we say they are miraculous, in fashion.  In my country, Portugal, and here in Switzerland (where i live) we are rich in fruits, vegetables, cereals. I am intolerant to such marketing. Local markets, season, organicc! But it costs so much? Preferable to eat less but with quality (nourishes, feeds) than eating more and “trash”, right?


I am intolerant to those who change their opinions like they change a jacket. A study/opinion  says that it’s bad make stretching and they spread the word; After a few months a new study contradict this and ups, we changed our minds/opinion. Above all we must realize that some people need more strength work, others resistance, others mobility, flexibility, and all, etc, etc. Do you really think for a person that “charged all stress in the shoulders” a lesson from stretch/yoga/pilates/chi-kung/massage  would hurt? Reflect before responding. But, Yes, always depends,….Just move, do it!

I am intolerant to fervent defenders of strength training with maximum loads. Nor is critical neither essential! Strength training, it is essential! But, wait, ah ok: must be to sell more Personal Trainer sessions. Do you really think is functional? How many times are you rised big loads daily/in the week? 0? 1?  If you are an athlete and you need, ok!  but if not: move, carrying loads (not big), turn, pull, push, squat, am I right? Just do it!

Still want to talk about gluten, lactose and dead lift? Be resistant to the “noise”!

Respect food, your body (your temple), your family, read labels, follow the science and: use your intuition by the way. Be!

(This opinion was inspired in this article!)

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).


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!!!


Articles on fire #6 the ultimate 2014


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”.


 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”.


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”.


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”.