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How Skinny is Skinny Enough?

The balance between self-perception and reality.

I looked at the mirror today as I flexed, and I saw six individual-looking abdominal muscles. Of course, the Rectus Abdominus is a single muscle, but the six-pack appearance is widely desired.

My midsection is lean and muscular, but is it lean and muscular enough?

Acceptance of yourself now, while still seeking improvement.

My body is in the best shape that it has ever been, yet I still have goals of perfection.

I will never be self-deprecating in front of others when it comes to my body, because I have reached substantial physical achievement. Aside from my lean appearance, I have the actual functional strength to back it up. That’s f*cking awesome!

But I still want more…and that’s totally okay!

I just need to keep in mind that I accept myself as I am, no matter what. In fact, I’m proud of myself, no matter what.

And thats why it’s easy for me to stay lean and muscular in the first place.

You’ll never get confidence from your body alone. Self-esteem is such an internal concept that no matter how many times the opposite sex checks you out, you will only feel good about yourself if you care about yourself.

And if you care about yourself, then it’s easy to get in shape and stay healthy.

So spend some time appreciating your strengths today. Focus on your abilities, because I know you are unique and special in that way. Then add some extra abdominal exercises and eat an extra healthy meal. Slowly, you’ll build up to the ideal balance between reality and body image.

Once you get there, well…that’s the sweet spot.

And everyone else wishes they were there too.

Power of the Mind Weightloss Now
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Two Top Raw, Living SuperFoods for Wellness

Superfoods are special for one reason…

They do a lot of good for our bodies!

Here are two of my favorite Superfoods for wellness and weight management…

1. Kefir

Fermented milk saves the day.

Kefir happily consumes the lactose in milk, so you don't have to.

In terms of popularity, Yogurt is the most well known fermented milk product and it has many benefits for the body. While yogurt contains beneficial bacteria, it is mostly lacking in enzymes and the digestibility is mediocre.

Kefir solves this problem.

Homemade Kefir contains live enzymes, massive amounts of beneficial bacteria, and easily digestible protein. The health benefits continue as an antibacterial, antiviral, and antifungal.

People who consume Kefir everyday often display good health and longevity, easily living to 90 years old and beyond.

Making Kefir

Ingredients: Kefir “Grains” and Milk (preferably raw for most benefit)

Combine the milk with the Kefir and let it ferment at room temperature for 24-30 hours.

Strain the Kefir grains out of the milk using a non-metal strainer.

You now have one of the healthiest beverages known to man.

I drink it nearly every day.

2. Kim Chi

Spicy, pungent, and crunchy.

You can almost smell it from here

And so amazingly beneficial.

Kim Chi is a fermented cabbage product combining many immune boosting ingredients. Loaded with beneficial lactic acid bacteria, live enzymes, and plenty of Vitamin C, this Korean mainstay is truly a SuperFood for wellness.

Aside from the fermented cabbage, Kim Chi also typically contains garlic and red pepper which further stimulate the immune system.

How powerful is Kim Chi?

So powerful that it has been shown to cure certain types of cancer. For real.

Learn to enjoy Kim Chi like the friend who keeps on giving.

I buy mine at the local Korean market, which sells Kim Chi made in Tacoma.

Nutrition, Immunity, and Digestion
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Supplement Uses

Digestive –

  • Enzymes (absorb nutrients from food, reduce bloating)
  • Apple Cider Vinegar (stimulates digestive function, among other benefits)

Immunity –

  • Probiotics (mutually beneficial relationship between human and bacteria)
  • Greens (powdered greens equaling five servings of vegetables in one scoop)

Vitality –

  • Bee Pollen Granules (nature’s most complete food, full of enzymes, vitamins, minerals, amino acids)

Stamina –

  • Whey Protein (extremely pure form of protein that feeds muscle, organ, and human tissue)
  • Rhodiola Rosea (a favorite herbal adaptogen to reduce stress and boost livelihood)

Heart –

  • Fish Oil, Omega-3 Essential Fatty Acid (one of nature’s most essential oils that your cells probably aren’t getting enough of)


Nutrition, Immunity, and Digestion
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Cheating for Fat-Loss! Deliciously naughty eats for sanity and RESULTS!

I once tried eating ONLY healthy, low-carb, low-cal ALL the time…

But within two weeks, I was out with friends binging on beer and fried foods.

We love the cheat meal.

Unfortunately, unplanned cheating completely screwed up my fat-loss goals and it took weeks to get back in the groove.

In Support of the planned Cheat Meal.

What is the cheat meal?

A cheat meal is a planned, deliberate meal that satisfies your cravings so that you can continue with fat-loss goals.

But once the cheat meal is over, you go back to the normal fat-loss eating.

Benefits of the Cheat Meal:

  1. Allows you to live a realistic lifestyle
  2. Maintain social connections despite high-calorie event
  3. Revives your body away from starvation mode
  4. The joy of a carbo-loaded feast!

Take your body OUT of starvation mode

If you are on a low-calorie diet, eventually your fat-loss may plateau. One possible reason is because your body has gone into starvation mode.

At this point, it does everything it can to hold on to the weight — even if it means losing muscle tone and slowing metabolism.

You need to remind your body that you aren’t in the African Savannah about to starve to death.

Thats what the cheat meal is for.

Pump some extra gas in the tank — don’t top it off, just fill it to the rim.

Used strategically, the Cheat Meal can help you burn fat and live a happy life.

Gameday Nachos!!

Cheat meals are best…

  • Once or twice a week
  • Don’t stuff yourself, just enjoy the pleasure of the food
  • Plan it — especially if you know you’ll be spending a night on the town this weekend
  • Hit the gym beforehand — the extra calories will help your body recover and restrict unwanted weight gain

Cheat meals work wonders.

My favorite cheat meal includes plenty of greasy, cheesy, fried, and funky foods. (with a beer)

So…

Whats your favorite cheat meal?

Weightloss Now
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Fat-Loss requirements, an exercise prescription for Core strength

Why is the core so important?

The main function of various abdominal muscles is to support the back.

Notice how our backs can bend significantly — for the price of mobility, we lose stability. And thats why so many overweight people have messed up discs in their backs.

Focus on the core, it makes weight loss easier

As you strengthen the core, you’ll feel stronger and more able to do other exercises. You won’t fatigue as quickly during cardio, weights, and everyday activities.

And even if you can’t visibly see your six pack abs, at the very least you will have a noticeable improvement in quality of life.

Abdominal Plank: Beginner

*Rest elbows on soft padding or mat

*Hold for 30-60 seconds

*Squeeze abs as hard as possible the entire time

*Keep your back flat

***ALL Trainees should work up to 60 seconds

Reverse Crunch: Moderate

*Squeeze your abs towards your head

*This is an ab exercise, not a hip exercise…contract your abs!

*Hold at the top for a 2 second count, then slowly lower body

Turkish Get Up: Advanced

Strengthen the core, and the rest of the body will follow.

Physical Fitness by Dre