Why Strength Is So Important, Plus The Little Things & More – Weekly Roundup 19 NOV 18

Every week I bring you the best in health & wellness from around the web and social media.

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This recently published paper showed once again how important strength is to long term survival. Multiple peer reviewed studies have shown that the strongest 30% of the population have the lowest rates of illness and death, across all age brackets.

The study followed around 4500 people over a period of three years and found that the weakest individuals are most at risk for early death, regardless of other risk, and lifestyle factors.

If you want the best chance of living a long, and healthy life make sure you’re getting in some regular strength training. For general weight loss / health purposes, whole body twice a week is good enough for most people.

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It's not so much about WHAT you eat, it's more about WHY you eat, and why you eat what you eat. Lots of junk, or fast food gets eaten simply because of poor time management, lack of social support, emotional coping, etc. What's your reason? I can be guilty of all of the above sometimes, but by practicing simple, daily habits, including planning and meal prep, much less often, which is paying big dividends in health metrics like blood pressure and blood sugar. @Regran_ed from @thealanaragon – Excellent graphic by @antidiet_dietitian. It captures the importance of the big-picture focal points. These often hidden & overlooked factors are crucial to successful weight loss in the long-term. I had this in my story, but it’s worth immortalizing on the feed. #mindsetshift – #regrann

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Success is not the one magic bullet. No matter what your fitness, or weight loss goals may be, the secret to success is small actions, done consistently over time. There’s no magic diet that’s going to take the place of good, sound nutrition and exercise habits day in and day out. Understanding why you make the food choices you make, time management and some mindful eating practices are all necessary skills for long term, sustainable eating. If you would like some help finding answers to these and other questions that might be hurdles between you looking and feeling the way you want, check out our online coaching program here.

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This is Doug. Doug weighed himself every day for a year during his weight loss journey. He tracked his calories, and workouts and vlogged the whole thing as he lost 100 pounds.

Do you need to count calories to lose fat? Not necessarily, but that’s not what I find interesting about Doug’s videos. One of the things I find most interesting is his video views. On his stunning final transformation video, he has over a million views (a viral video), but most of his day to day vlog posts have maybe 1000 views or so.

What this says to me, is that, not that many people are interested in the “grind”. The small, daily actions I mentioned above that make the difference between success and failure.

Personally, I’m most interested in the small, daily actions Doug took to drop from 245 pounds to 145 pounds and 9% body fat.

Podcasts

Check out the latest episode of the embodiedMIND podcast which I co host with Prince Bell.

This week, we talk about opportunities to study with Venerable Jiru in Arizona, self proclaimed MMA fighter Xu, Xiaodong gaining international notoriety, why a calorie is not a calorie, nasal breathing vs. mouth breathing, and the role of temperature in optimizing your sleep.

Join us in Phoenix for a Three Day Mindfulness retreat – https://www.facebook.com/events/283180732536189/

Inner Strength Gym IS Complete coaching for MIND & BODY.
● Nutrition ● Mindfulness ● Martial Arts ●
Staying strong over 40. Check out our coaching programs for men, or women and find your inner power!

Classes held in Tempe, AZ and workshops worldwide.

 

Health & Wellness Weekly Round Up – 11 NOV 18

Every week I bring you the best in health & wellness from around the web and social media. Sometimes it’s my own content, sometimes it’s not, but it’s always something I found a gem in.

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This post by Ben Bikman was a real eye catcher. It’s generally considered the a low carb, ketogenic diet is not ideal for performance, but here have an ultra endurance runner smashing the record for fastest 100 mile run ever. Incredible! Of course, we should bare in mind that most of the criticisms against ketogenic diets are in regards to anaerobic power sports, but there are examples of Olympic lifters excelling on keto as well.

Instagram

An inevitable fact of losing weight is often feeling hungry. When you sit down to eat, and you’ve been hungry since your last meal, it’s easy to miss your 80% fullness cue, and over eat. Here, we have a strategy from Alan Aragorn, which basically amounts to filling yourself up on water in advance of your meal.

In my opinion, this is not a beginner strategy. In other words, if you haven’t mastered some fundamentals like regular meal prep and eating mostly whole foods, you should not be trying to use this kind of trick to keep yourself from eating, but if you have mastered the basics, and you’re in a calorie cutting phase, this might help you squeak under your goals with less discomfort.

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The “Water Trick” is a uniquely effective tactic for dieters because it puts the focus on adding or increasing intake instead of reducing or taking it away. It’s ideal for occasions such as eating at restaurants or social/family gatherings. – The attached are my own research-adapted methods that work consistently in the trenches. The upper end of the guidelines (bravely) exceed the doses in the study protocols :). I nudged the 30 minutes down to a max of 20 minutes as well. Lo & behold, this almost never fails to curb the desire for large food servings, a second plate, or a post-meal dessert. – These tactics are ideal for those who want to default to lower caloric intake with minimal effort toward calculating or quantifying. – #inthetrenches #streetwisdom #boom

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In the video below, YouTube creator and meal prep extraordinaire Bobby Parish takes you on a tour of Costco to his top picks for eating well.

I was shocked to learn about Costco’s organic eggs receiving such a low ranking from cornucopia.com. For me it underscored that we should frequently check ourselves: what do I know, and how do I know it? Quite often the narratives the we spin in our own heads do not match up to reality. I had begun a narrative in my mind that all Costco products must be good, because that narrative aligned with how I feel about Costco as a company, and how they treat their employees.

Similarly, people often sabotage their own efforts at nutrition by spinning a story around their choice like “it’s okay I ate a dozen donuts just now, because I’m heading to the gym, and I need the pre-workout…”

Inner Strength Gym IS Complete coaching for MIND & BODY.
● Nutrition ● Mindfulness ● Martial Arts ●
Staying strong over 40. Check out our coaching programs for men, or women and find your inner power!

Classes held in Tempe, AZ and workshops worldwide.

Health & Wellness Weekly Roundup – 11 NOV 2018

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Lean mass favors protein. More protein in your diet will lead to better all around body composition (more muscle, less fat)!

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Lean mass favors protein. The results of recent research shows improvements in body comp, and no risk to bone mineral density, kidney health, etc. Not everybody needs to go #keto, but most Westerners, particularly of Euro decent, could do with a lot more protein and less carbohydrate in their diets. @Regran_ed from @thealanaragon – Protein has been the most revered macronutrient, but it also has carried its share of persistent mythology. Thanks to the recent battery of studies by Jose Antonio (@the_issn), Anya Ellerbroek (@anyaelle), et al, several long-standing protein myths have been slayed. Daily intakes at roughly 3-4 times the RDA have failed to show harm in a range of health markers (including those of liver, kidney, and bone). – Interestingly, increased protein intakes tend to not result in fat gain in resistance trainees (in fact, the opposite has been seen). This is potentially due to increased satiety, thermic output, and a certain degree of misreporting. – It’s good to know that the body is quite adept at handling high protein intakes safely – at least in healthy subjects without preexisting kidney disease. Furthermore, the “disappearance” of extra protein has interesting applications for dieters seeking to control appetite while minimizing threats to the caloric deficit. – #science #research #evidence #brotein #mythsdiehere – #regrann

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Thrive Market

YouTube

A post from my friends over at Power Speed Endurance on the neurological connection between the breath and the brain. If you’re looking for a little bit of the science behind why you should be practicing your qigong / pranayama it’s about three minutes long.

Podcasts

Our most recent episode of the embodiedMIND podcast with my partner Prince Bell from Golden Bell Training.

Inner Strength Gym IS Complete coaching for MIND & BODY.
● Nutrition ● Mindfulness ● Martial Arts ●
Staying strong over 40. Check out our coaching programs for men, or women and find your inner power💥✨!

Classes held in Tempe, AZ and workshops worldwide.

Weekly Wound Up – Oct/16/2017

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Qi is an often misunderstood concept in Chinese kung fu, not only by people in the MMA crowd, but just as often by those within the Chinese martial arts community. When I asked GM Sam Chin about qi in the martial arts once, told me once “No qi is dead man. That simple.” In other words he was telling me not to worry about it. Sort of like a force of nature, like gravity. It’s there, you can harmonize with it to your advantage, but it’s not something you can actively manipulate per se,so I had to drop a comment on this video with Tony Blauer.

Instagram

Superstar student Rudy practicing in Jaycee park here in Tempe, AZ at sunset a few weeks ago.

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Facebook

This video of “non-violent bull fighting” from Facebook blew me away. “Timing and spacing” is big topic in martial arts, as are athletic qualities like explosiveness, and these guys possess these qualities in spades. However, maybe the most important quality on display here is something GM Sam Chin talks about almost exclusively; the role of attention and awareness in martial arts, and the superiority of mindfulness over habit (or in this case instinct, which is just hard wired, animal habit). Clearly the bull is more physically powerful in every way than the bullfighters, but the bullfighters are able use the power of attention and harmonizing to neutralize the attacks of the bull.
GM Sam Chin likes to tell the story that played a role in the “birth” of Zhong Xin Dao and changed his understanding of the role of the mind in martial arts. The famous monk Ajhan Chah was at Chuang Yen monastery and he asked GM Chin “why do martial artists try to imitate animals like tigers and monkeys? The tiger has it’s claws, that is the tiger’s strength, the monkey has it’s natural strengths. What is the human beings strength? It is the mind.”
I think this video demonstrates that quite clearly.

YouTube

This is a video of GM Sam Chin (my martial arts teacher) discussing maintaining the point of contact during his joint presentation with Roy Goldberg of Daito Ryu (a form of japanese jiu jitsu).

Podcasts

This week’s podcast recommendation is an episode of Barbell Shrugged. I really enjoyed this episode with a man they label “the world’s strongest bodybuilder”, Stan Efferding. It’s been a long time since I bothered with any bodybuilding, but there’s a lot of great “pro-tips” in the episode that I thought were really interesting on how to deal with food intolerences, and once again, the importance of sleep and recovery and of taking action on the big, important items.I actually listened to this one twice because there’s so many little gems.
http://daily.barbellshrugged.com/efferding/
This week's podcast recommendation from Inner Strength Gym in Tempe, AZ Helping you find YOUR inner power.

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Weekly Wound Up – 02/OCT/2017

Twitter

Came up empty on Twitter this week. Sorry.

Instagram

Keep it simple. Use what you have, where you’re at. Small daily practices add up over time.

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Facebook

Really good find on Facebook this past week about a man people call “Slomo”, whose particular expression of slow, mindful movement is inline skating and the effect practicing it has had on his happiness. If you only have time to check out one thing from this week’s roundup, make it this.

YouTube

This episode of London Real features Steve Maxwell. I thought it was interesting because Maxwell is using a lot of the kind of esoteric practices like qigong, a common part of Chinese martial arts, to keep him functioning and performing at a high level beyond 60 years old. It’s always interesting to see how the guys that are definitely not part of the “hippy woo” crowd are using this stuff, since their focus is usually not on “feeling good’, but measurable performance.

Podcasts

Eric Ripert — Lessons in Mastery and Mindfulness

eric-ripert-headshot-preferred
Photo cred: Nigel Parry

I thought this episode of the Tim Ferriss Show was especially insightful. He interviews Eric Ripert.

Eric Ripert (@ericripert) is recognized as one of the best chefs in the world. In 1995, at just 29 years old, he earned a four-star rating from The New York Times. Twenty years later and for the fifth consecutive time, Le Bernardin, where Eric is the chef and a co-owner, again earned the highest rating of four stars, becoming the only restaurant to maintain this superior status for such a marathon length of time. In 1998, the James Beard Foundation named him Top Chef in New York City and, in 2003, Outstanding Chef of the Year.

What I find so fascinating about this episode is the Ripert seems to have used meditation to have a truly profound and transformative effect on himself, both personally and professionally.

That’s it for this week’s round up! Don’t forget to sign up for my free weekly newsletter with all the best tips and tricks to help you lose weight, find focus and unlock your own inner power!