Health Care

If there is a “secret” with respects to general dietary habits it is to not consider it restrictive but in-fact an opportunity to enjoy a better quality life. This might be the most challenging riddle of all dietary matters as most consider a proper approach requires  intensive macronutrient calculations, specialised pre-packaged meals and the like, which of-course is far from the truth.

 

A proper diet sees the returns the quality of life that was once so common and now seems like a satirical moment of nostalgia. The “convenience” of modern living has ushered in generations that know little of the backyard garden or fresh baked bread from your own oven, welcome’s the nonsense of drive-through windows, take-away and within the madness, watched the quality of life deteriorate

 

 

There is no convenience with obesity.

 

There is no “better quality of life” when you rushing through your day to the point you cannot sit at a family dinner table, need I say the blessing of the family dinner table, to enjoy a meal with those that matter the most.

 

This is where the health and fitness sector has hidden the truth from the public as beyond all the clever phrases for “diet secrets” used to garner the all-mighty sale, we as a society had a “better quality life” and through it away for “convenience”.

 

 
The truth is simple as a proper dietary plan returns us to a better time, a time of “simplicity”, of backyard gardens, of home cooked meals and taking time from your diet to relax. There is “restrictions” to your diet, within reason, when all your ingredients are healthy and wholesome and merely a series of “simple” guidelines to keep in mind.

 

From the selection of food, whether in your backyard garden or the nearby store, allow your day to slow down and enjoy the process of preparing the next meal. There is no need to pre-packaged seasonings, stay natural with your selection and add a selection of spices to your kitchen, use healthy marinades that are based with olive oil and preferably use herbs grown in your backyard garden or possibly a window sill.

 

Once your balanced meal is prepared, make sure all televisions and mobile phones are turned off as there is no game to be watched or one text message needed to be returned that is more important than your family and for that matter your health. Serve your meal on a proper sized china plate, as opposed to the oversized version that crept into our lives some twenty years ago. Do not heap food to be “full” but instead satisfy the old adage of “leaving a little on the plate” and therefore show moderation. Ensure each meal is served with a large glass of water, breakfast with green tea, and chew your food properly, not “shovelling” or “devouring” but taking the time to enjoy.

 

“Simplicity” is more that just choices of food but how you consider what is served on your plate, how you approach the meal and for that matter enjoy with family and friends.

 

That might seem like anecdotal commentary but as you dig deeper, each of these play an enormous role in helping you lose weight and live a healthier, more fulfilling life.

 

With simplicity comes fulfilment.

 

 

General “rules” of a diet of “simplicity”

• Enjoy your meal, as well as preparing, with family or friends as a moment of fellowship. This will have an enormous impact upon reducing stress and production of the hormone cortisol.

• Turn the phone and television off when you dine and enjoy the blessing of sharing the moment with others.

• Gluttony and sloth like tendencies are not admirable quality. This means do not pile food on top of each of other and equally use traditional size plates as opposed to the enlarged format of recent decades that has played a role in the obesity epidemic.

• Push away from the table and remember the notion of “leaving a bit on the plate”, which effectively means show moderation and respect for yourself.

• Eat healthy balanced meals with finely marbled meat, fresh vegetables, fruit sources (in essence all items of plant origin which naturally includes beans and whole grains). Proportions should be roughly the size of your palm and make use of natural marinades (i.e. olive oil).

• Prepare foods through broiling, poaching or steaming where possible and avoid the endless grilling and use of a microwave.

• Consume ten to fifteen vegetables each day as a minimum with emphasis upon cruciferous vegetables. With only 25% of the population eating enough vegetables this might be one of the most important considerations with our diet.

• Emphasise the quality of the meat, fish and produce sources. While more expensive than the cheaper alternatives, where possible make use of ethical and hormone / pesticide free ranchers / farms as well as local farms.

• Drink more water and eliminate sugar laced soft drinks completely. Never consume man-made items and yes that means no boxed items or soft drinks.

• The best snack food is straight from the earth. Eliminate packaged “snack” and instead choose fruit, nuts and olives.

 

 

• Start each day with this centuries old tonic. A simple blend of a few tablespoons of non pasteurised honey from local sources, one to two lemons squeezed in a glass of hot water every morning.

• Eliminate fast-food as it creates lifelong debilitating illnesses that may kill them before their time is due and is an insult to the blessing of the family dinner table.

 

Prepared by John Davies
Photo of Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Of the most problematic concerns in modern society as it relates to health and fitness is that very obvious solutions exist but few can "see" them. Most matters are solved with a relative simplified approach but with the public so accustomed to complexities that come with clever marketing campaigns those “simple” tactics are rarely respected.

The straightest of straight facts is that nations will be brought to their financial knees within a lifetime due to escalating healthcare costs. Healthcare costs within the United States are expected to treble by 2015 with estimated national of $4 trillion of which $950 billion is associated to obesity. Let me stress that nations and business will not be “taxed” but devastated with the soaring healthcare costs of an aging and obese nation and therefore this must become “target number one” of the fitness industry.

The other straight and hard fact is the public does not recognise or appreciate the path it needs to take, and while also being adversarial of being provided direction that requires discipline, it will need to have a plan spelt out with very succinct steps. This naturally will raise the ire of many yet the fact of the matter is in many circles living and eating healthy is not appreciated. Before you scoff at such a statement, a quick glance at most grocers serves as an abundance of packaged foods with fresh produce in significantly lower proportion and if you need further, simply look toward the line-up that forms in a fast-food drive-through.

You reap what you sow and for many years the standard of food has dropped, with younger generations not knowing the difference. Solutions are simple but the majority of the public has been taught to consume processed foods not suitable for the family pet and instead of joining hands across a table, picks up their order on a plastic box, on a plastic tray and still does not realise the quality of life has tumbled.

For workplace fitness and health matters for those who work in physically demanding jobs this is further complicated due the availability of health food options during business hours. Whether it is lunch room vending machines or on-site cafeterias, few provide nutritionally balanced meals and the naturally fast-foods are effectively a nail in the coffin.

Though in an optimal situation, individual bringing healthy lunches from home, and I will hold off on the conditions of many work establishment kitchens, is obviously the best option the future of proactive healthcare involves the employer providing improved services.

The reason is simple for if not, the cost of healthcare for companies will sky-rocket and productivity will suffer, further reducing the firms’ ability to compete. Given soaring health care costs, no business cannot manage the cost of an unfit work force and must take a proactive role via a workplace fitness model. The costs of implementing such a program have been proven to offer a ten-fold return on investment and an obvious decision by any business manager.

This is not to say responsibility has shifted out of the individuals hands, far from it but it is time to take a big deep breath and realise the system of learned habits have failed and entrenched deeply within at least two generations is poor dietary habits. However for those interested in make a serious step forward towards their health and fitness goals, it is important to address the biggest dietary problems during the work day. Within the “simplicity” plan, recall the three far-reaching positive habit forming decisions:

• Never consume processed foods. Consume nothing that comes from a box or soft drinks.
• Drive by the drive-through. No “take-away” or “fast foods”.
• Consume ten to fifteen servings of fruits and vegetables each day as a minimum and where possible choose from organic sources! The best snack food comes from Mother Nature, so please doubly sure to avoid processed foods.

Prepared by John Davies
Top Photo of Kameron Ross, please add “Kam Strength” on Facebook.

Photo second from the top Photo: Tammy Bravomalo

Tammy Bravomalo discusses her supplement stack.

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Despite the many claims and endless journals promoting complexities within exercise, it is relatively simple in theory for the broad majority of individuals. Once the individual captures the essence of a balanced exercise regime, along with a proper diet and supplement plan, results will follow.

Unfortunately that is “in theory” for as each of knows the complexity of modern living puts compliance to the test. Likely no group is challenged more in maintaining a healthy lifestyle and exercise regime that those whose work is physically demanding. Whether high quality affordable food is available in the workplace cafeteria is available or the workday leaves the individual physically exhausted, the task of exercise after hard days work is not easy.

However though improving fitness is naturally the responsibility of individuals, wise employers must address the matter to ensure a healthy workforce and equally lower the burden of healthcare costs. This issue is often missed within physically demanding work environments but in-fact a structurally key point for employers who wish to improve productivity, establish better long-term relationship with employees and improve their financial “bottom-line”.  Simply said, it makes sense to ensure employees at every level are fit.

To improve employee health, which ultimately will be of great benefit to a company from many levels it is important to implement a number of initiatives including.

• Shift available foods in workplace cafeterias to healthy food options and eliminate negative habit forming concerns. Undoubtedly such a move will prove controversial to many but failing to do so will see employee health continue to deteriorate and healthcare soar.
• Provide short exercise paid breaks within the workday. A properly designed regime will enhance dynamic flexibility and posture, thus reducing workplace injury, related healthcare cost and improve employer productivity. I warrant many will scoff at such an aggressive approach but failure to do so will only see productivity lower and healthcare costs increase.
• Provide an incentive plan that rewards employees for taking part in an exercise program. This incentive can come in many forms, whether paid membership fees or special bonuses but is clearly a “win-win” situation for both employer and employee.

Studies have shown that employers with proactive wellness programs reduce healthcare costs by approximately twenty-five per-cent with a near ten-fold rate of return on the investment. Quite naturally this does not shift the responsibility of exercise away from the individual but for those interested in modern workplace fitness, if not maximal health for those in physically demanding jobs the employer would be wise to implement. Let me stress the individual will still need to implement key approaches such as using “STS” model from the Renegade FIX™ to enhance posture as well as RED², in addition to maintain a diet of “simplicity” but this issue must be managed from both vantages.

Prepared by John Davies
Photo of Ashlyn Olivas. Please add Ashlyn’s page on Facebook and follow her on Twitter. Photo Credit: Larry Hernandez of “Just Shoot Me 808”
Second from the top photo: Jake Wooley

Tammy Bravomalo discusses her supplement stack.

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

As someone who both grew up with “never surrender” in his ear at every turn and then later defining much of my theories of sport and fitness conditioning as “overcoming adversity”, the fight against obesity is one of the greatest challenges the health industry will wage in coming decades. At every turn, the deck is stacked mighty against the public as are plunging nutritional values of food products despite soaring costs, an endless stream of environmental damage that will only accelerate each of the concerns and a fitness industry that typically does not understand how to reverse the trend.

From the pure exercise public and let me first state, this point is reason one why mainstream print media would not dare publish me (less a heavy edit clause) but from start to finish every television show targeting those fighting obesity are purporting ridiculous, harmful approaches.

Training regimes developed for the moderately to extremely fit are inappropriate for those who are obese from virtually every physical aspect, create injurious situations but equally lack the insight of why exercise was originally shunned.

First off, anyone who recommends high repetition sub-maximal compound lifts for those significantly overweight must stop basing their “training expertise” off search-engine workouts and splash page advertisements (likely with affiliate programs and the ever-present “log-rolling” approach). If you cannot maintain proper body alignment under extreme duress you will create significant problems, risk injury and for every success story there will be scores of those who give up in pain or worse yet, resign themselves to poor health and the plight of obesity. Considering myself as a prime person, despite maintaining a low body-fat level throughout my life and roughly being able to Squat well more than double bodyweight from mid-teens, I would never use such a ridiculous approach and nor would advise it.

The great problem with exercise, in many environments but not all, is that for the most part is not fun. Simple and straightforward and yes despite the ridiculous marketing that has suggested pain is a good thing, if you do not enjoy something it is unlikely you will maintain said activity for very long. Excuse the Pavlov influenced suggestion but shift motivation and activity to fun and rewarding and you have a recipe for success. That does not mean work has to “easy” but rather it is time to cast aside the dogma associated with pain and help teach out participating in healthy activities including exercise is enjoyable.

This sits at the root of classes from aerobics to “bootcamps” being successful, a fun engaging environment, possibly as part of a group or “team”, bonding with a personal instructor who is motivating, someone you respect and generally likable (or with me, curmudgeonly likeable) and leaves you with a sense of accomplishment that has you waiting for the next class. Quality hard work done in a fun, engaging and a motivating environment sits within the notion of successful patterns of behaviour and ultimately goal achievement.

Like exercise, diet must bring out a “fun” or sense of enjoyment factor and for that, it is simply a flight to quality, the restoration of values from a time that seems satirical now to point out but home cooked meals, the family dinner table and something that might astound you, conversation and laughter without the drone of a television set or ever-present need to text a message. Eating poor quality food, from a cardboard box or spooned out of container is not enjoyable, it is basis substance when hungry. How we eat much shift from the “fast food” mentality of satisfying hunger as quickly as possible in the cheapest possible manner to re-thinking of enjoying your meal. Take your time as life is not a race unless you want to get to the end faster.

Each of these points has a striking underlying theme of improving the quality of life and whether you finding weightlifting fun for the first time in your life, learning to shop for good ingredients to cook at home or countless other activities you will be adding value to your days.

The spoiling point of this scenario is that it is not easy to do either but you will need to find the personal motivating factor to do so. Maybe your goal is to live a healthier life, to see your children grow and one day be a grandparent or possibly to finally shed the weight that has been a problem for as long as you can remember. Whatever your reason is, let me stress to you that is it possible. Intellectual knowledge with respect to diet has never been greater and supplementation, with such innovations as OxyElite Pro, PowerFull and Recreate, has taken a quantum step forward in the last five years. The fight against obesity is mighty for all of society but every person is capable of winning their bout and with it rid our society of this deadly disease

As a final series of points I wish to all readers, in earnest if you care to reach me in confidence about your face against obesity to please contact me either through my Facebook, Renegade Training™ Facebook page, Twitter or the USPlabs forum. My mission to solve the obesity riddle does not come with a financial statement but the lives I can help positively influence. You have the power to change, to change your course as for each of us, greatest lays within.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Photo: Jake Woolley

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

The fight against obesity is not a consideration or a matter of debate but simply something that the entire health, fitness and exercise industry must take a stand. Failure to do so and not only will the public’s health deteriorate to unimaginable depths but economies will grind to a halt.

Standing it is way is likely the toughest adversary you or I can imagine, the modern lifestyle.

Starting from Industrial Revolution of the 18^th century to the more recent digital age of computers have radically shifted socioeconomic and cultural aspects of our lives and while there are countless positive effects, the mighty blade of obesity has swung back and now puts our future at stake.

The numbers associated with projected healthcare costs are staggering, near impossible to manage and while deserving of review, the simple fact that proactive measures must be taken.

Fighting obesity must be a multi-pronged attack whereby every aspect of how we live, eat and for that matter participate in healthy activities needs to change. While our idea of diet must return to “simplicity”, the culture of the “easy route” of eliminating passive activities and manual labour needs to be abolished and in its place a time were we participate.

Sitting adjacent to the problem of diet and let me stress that is a mighty issue is the lack of general participation in healthy activities. This is not simply “exercise” but the little things that shift those who suffer from weight management concerns to living healthy lives.

This, like the lifestyle change of how you view diet, is a great problem because much of our daily existence has shifted to a more sedentary one. In simplest terms, to improve the quality of life you must participate and be active.

The "hidden secret to fighting obesity" is simply participate.

• Understand that a couch or television set is not a home, a place to live by or for that matter a companion. Get off the couch, turn off the television set and stop being enamoured with characters in a script.

• Walking needs to be re-established as a mode of transportation when the distance travelled will take less than one hour. I suspect many will be re-reading that statement considerably as an entire generation or two have become accustomed to piling in the car for a short trip but that can go no longer. I generally walk no less than four hours per-day and while I consider none of it as “exercise” the impact is decidedly positive. Quite naturally this saves a considerable amount of money in travel expenses but most important gets you moving.

• Where possible, use a bicycle. While not possible in every location, combine with your grocery shopping with a small basket as your purchase fresh fruits and vegetables daily. This includes commuting in your local area if possible to your place of work

• Bring the (healthy) lunch you made at home to work. Solving the obesity epidemic also is an enormous cash savings.

• If you have a backyard, build a garden. This is both relaxing, healthy from a passive exercise standpoint, environmentally positive but will also yield fresh fruits and or vegetables. If you do not have space, try an herb garden or build a spot indoors.

• Participate in local community events. Whether a local group that goes for evening walk, charitable events, a dance class or a recreational sports league of any kind, get out and have fun being active. The “surprise” of exercise is when it is fun, you want to do it more and very quickly it is no longer “work”.

• Reduce the use of tools or mediums that are “convenient”. While it might be easier to sit on a lawn mower to cut the grass of a modest area, try a push alternative. Along with other landscaping tools, it is healthier for you, saves money and has a positive impact upon the environment.

• Take part in an exercise program that gradually builds supporting strength, is not injurious and recognizes you are coming from a point of being overweight. This is the perverse aspect of the endless “fitness gurus” who are suggesting high energy workouts for those significantly overweight, which is quite obvious a recipe for disaster. There is no need to do explosive training and extreme sub-maximal levels for very high repetitions unless you are determined to comprise posture, movement projection and ultimately be injured. RED², Hurdle mobility drills, STS” model from the Renegade FIX™, DMC™ , Core postural holds and static range of motion work are all perfectly suited towards this concern.

• Set attainable goals but realise to be patient. Quick fix solutions usually end quickly in failure. Set basic goals with short term steps, whereby you piece each together to the bigger picture. Effectively create successful patterns of behaviour.

• Believe in yourself. Success in weight management plans starts with believing you can and also understanding you have the strength already to overcome this but you simply need to believe. As an athletic coach, I can assure you the one thing great athletes have that you can adopt is a belief in themselves. Believe and chart the course to your dream.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Photo: James Turk

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk