Health


  • Instant Training Improvement Tips: six steps to weight loss

    Posted on October 10, 2012 by John Davies

    Managing weight gain is peculiar puzzle for many as though they possess the desire and possibly the willpower, modern day lifestyle habits are a ‘recipe’ for poor health. This makes the problem of weight management quite complicated for some but in-fact best addressed by establishing small positive daily lifestyle habits.

     

    By entrenching positive habits systematically into your life over a three week period they will become engrained in your daily approach. The 'trick', if you will, is building a stream of habits that are compliance friendly and allows the individual a sense of accomplishment each day.

     

    The following habits, once very common in our world but now seemingly lost, can be implemented with relative ease and have a pronounced effect upon weight loss goals.

     

    OxyElite Protein with Amanda

     

    Six steps to weight loss:

    Step 1 – be active. Upon rising and prior to breakfast, perform a moderate amount of exercise. Whether that is chopping wood, performing maintenance functions in the home, basic mobility work and bodyweight callisthenics, moderate exercise upon rising and on an empty stomach is the fast track to weight loss. The following routine is perfect for home use http://usplabsdirect.com/blog/usplabs-iron-day-lose-weight-and-get-fit-in-your-home-gym.html

     

    Step 2 – morning tonic and Green Tea. Consume a morning tonic of warm water, non-pasteurised honey (local sources) and a ¼ slice of lemon. Enjoy a cup of Green Tea whilst making breakfast.

     

    Step 3 – enjoy a healthy breakfast. Ignore sections of the grocery store of packaged goods and cereals and stick with tried and true measures. Start with porridge | oatmeal (or millet), with a spoonful of almond or peanut butter, farm fresh eggs, fruit (i.e. berries and avocado are a tremendous choice), water and coffee (black as always).

     

    Step 4 – supplement accordingly to your exercise goals. This will be reflected in the above matters, such as consuming Modern during exercise and Anabolic Pump prior to meals that are greater in carbohydrates.

     

    Step 5 – choose passive exercise. Exercising isn’t merely 'what you do in the gym' but choosing to go for walks, commuting to work or store by bicycle rather than a car if possible but otherwise being more active.

     

    Step 6 – be patient. Slow the length of your meals. Talk with friends or family and be patient. 'This' is not a race to the end and if you rush through your meals you will lose out not only on your health but might get to that ‘end’ quicker. Think about that for a bit.

     

    Prepared by John Davies

     

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

     

    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.

    This post was posted in Health, Instant Training Improvement Tips, John Davies

  • Instant Training Improvement Tips: dietary secrets for weight loss

    Posted on September 17, 2012 by John Davies

    If there is a 'secret' with respects to general dietary habits it is to not consider it restrictive but 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 return of a 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 day to relax. There are no '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 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

     

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

     

    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.


    This post was posted in Diet, Health, Health Care, Instant Training Improvement Tips, John Davies

  • Instant Training Improvement Tips: improving fitness and strength during the workday

    Posted on March 27, 2012 by John Davies

    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.

    This post was posted in Health, Health Care, Instant Training Improvement Tips, John Davies

  • Instant Training Improvement Tips: your guide to winning the weight loss battle

    Posted on July 25, 2011 by John Davies

    The perversity of the modern health and fitness industry is that while more is spent on this area than in history the mainstream public level of obesity skyrockets. Yet the greater irony is that while the health and fitness industry has done little at stopping the epidemic, the public still looks towards them for solutions.

    This is doomed for failure because most of the exercise industry is not about health and fitness but rather about selling products to a desperate to reverse the trend.

    The answer to weight loss and general health is unlikely to be seen in the majority of present-day health and fitness industry but rather our past where improving the quality of life is the mandate.

    This notion of “improving the quality of life” is the ultimate of short-cuts as it bypasses all the sales pitches from this era’s snake-oil salesman and instead goes to the gist of the matter.

    The challenge of weight loss and let me stress it is a mighty one, is that modern living goes completely against the grain of a high quality life and the resulting day-to-day existence gives rise to weight gain.

    Successful weight loss will require lifestyle changes and while I ramble a few points with each of these articles please note they could take months if not years to implement. Many of these changes will counter entire patterns of behaviour throughout your life and while they seem easy to review, compliance will be a challenge.

    Further to yesterday’s article, add the following approaches to your “to-do” list today. Mark each one down and stay in line throughout the balance of the month and within three to four weeks they will likely become habitual.

    • If you are under thirty to forty-five minutes by walking to work or the store, presuming in a safe environment, walk. Walking is a tremendous form of exercise but is not resigned to the ever-present treadmill. Leave the car keys at home, save on expenses and walk. If shopping, talk a recyclable bag for your goods or backpack and make it a healthy stroll. If that is not possible, during your lunch hour at work go for thirty minute walk and follow with a modest stretch. You will not only burn calories but will be more productive at work.
    • Drink more water and say good riddance to soft drinks. Water consumption is dreadfully low which creates havoc on a variety of physical needs and en masse needs to be increased. Make sure it is served with each meal and as you slow your pace of eating down, consume water throughout while enjoying fellowship over the dinner table with family and friends.
    • Stop exercising and have fun with inexpensive, if not free mediums. Whether you enjoy playing recreational sports or exercise in the comfort of your own home be active and have fun. Fitness development such as bodyweight callisthenics with general physical preparation and postural holds in DMC™ are tremendous for weight loss and strength development while RED2 and static range of motion work will assist overall flexibility and help you on the road to living a pain-free life, yet each involves no equipment or costly gym memberships.

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

    Prepared by John Davies
    Photo: Tammy Bravomalo

    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



    This post was posted in Diet, Health, Instant Training Improvement Tips, John Davies

  • Instant Training Improvement Tips: a plan for a healthier diet

    Posted on June 27, 2011 by John Davies

    While many who discuss healthy eating will mention complex ratios, I believe such an approach is destined to failure if it does not recognize establishing very specific lifestyle habits. Ultimately the goal of all dietary approaches are to help you to live a better life, of which naturally improved health is part of the journey as well as better athletic performance if that is your wish. Though to mention a “better quality life” goes against the standard adjective laced introductions to a dietary principles (and ever-present book and branded private-label food line) in the marketplace, the responsibility of all involved in mentoring others is to see beyond their immediate goals and help not only attain those but much more.

    Despite the endless clever marketing names, solid dietary principles is in my opinion part of all our past or at-least our heritage. Look deep into your family’s photo album and I suspect the basic logic of home-cooking was not only delicious but typically healthy. What happened sometime in the last approximate sixty years that much of the common sense was replaced with nonsense and many jumped on the quick road to obesity and related illnesses.

    Just as it is important to establish an effective approach to how you eat and consider food itself (see: “your guide to a healthier diet”), there are a number of basic decisions when it comes to cuisine. Each of these will have an enormous impact upon your life and go a long way to helping you lose weight, build strength and improve your health.

    • Food is the most “drug” in our lives. Not only must we be concerned of what and how we eat but choices. Choosing poor grade food is not a wise choice and must be avoided as the long-term cost to be unhealthy is enormous. Choose better quality food and if you are so fortunate to have a backyard, start a garden. This is not only relaxing and fun but will save you an enormous amount of money.
    • Complex ratios seem to work best in books and articles read by those in the exercise industry but by the overwhelming majority a simple approach of healthy balanced meals with meat, vegetable and fruit sources with proportions of each roughly the size of your palm works perfect. If you keep your food choices from within healthy options, maintain control with portions it is only time until you achieve your goals. This approach may not have the glitz of keen algebraic formula and it is hard to spread such common sense into a book but it worked for centuries and needs to be restored.
    • Eliminate packaging waste. This might seem like an odd goal but if you eliminate packaging waste your shopping bag will be full of fresh food. Once you reduce packaged or processed food your health will make radical improvements. Remarkably you are not only making a enviromental stand, saving a great deal of money with your home garden and getting in better shape.
    • No processed foods, soft drinks or fast food and yes, if you drink coffee make it black. Save your health, save money and help reduce health care costs. If you do not think the latter is serious please understand projected health care costs, of which much is related to obesity, will cripple many economies in the future.
    • Drink more (clean) water. The majority of people do not consume sufficient water and it results in a myriad of problems.

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

    Prepared by John Davies
    Photo: Tammy Bravomalo

    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

    This post was posted in Diet, Health, John Davies

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