Sports Performance Coach

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Offering one on one coaching for athletes and everyday people who want a challenge and the truth into achieving realistic long term results. I have a cabinet filled with trophies and medals from various sports. So I know exactly what it takes to reach goals and results.

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YOU CAN STILL BUILD MUSCLE WITH HIGH REPS

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The fact that training and nutrition give us the illusion of control is what causes so much controversy in the muscle industry. There is a lot of room for speculations. Genetics + nutrition + training are the back door of the muscle gurus. Whenever their bullshit ideas fail, they explain it with one of the three, while presenting drug loaded lifters as success examples.

Obviously, different professional bodybuilders train differently. Some prefer high volume while others say low volume is best. Some say high carb diets are best while others use low carb diets to get ripped. Whatever the case, there is one thing bodybuilders always agree on – drugs make you grow. However, when we are talking about drug free bodybuilding ( I mean real drug free bodybuilding) there is little that can be done as far as muscle mass is concerned.

As a natural you can get strong, you can get ripped, you can develop some serious physical skills, but growth will always be pathetic compared to the 200 lbs shredded guys pushed in your face. You can try many different diets and routines, but in the end you will always hit the wall. I learned that by doing exactly that – wondering like a moron in Wonderland and following the ideas of some muscle prophets, who never tell the truth.

To summarize:

You can build muscle with high reps (at least 60% of 1 RM – anything less does not provide sufficient intensity).
You can build muscle with low reps (85% of 1 RM).

You can use both methods – a few heavy sets followed by light sets.
In all three cases, you will end up at the same place.

There are many ways to fill a bottle, but once it’s full – it’s full.

Reference:
Nattyornot.com

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Turmeric

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Turmeric (Curcuma longa), the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

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Broccoli

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The greener the vegetables, the better for your body. Broccoli is a great snack you can eat raw, or steamed. It lowers cholesterol, gets rid of toxins and is packed with vitamin D, vitamin A and vitamin K. If you’re busy, you’re better off packing raw broccoli florets in a bag, and eating them on the go.

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Apples

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Apples are a ‘good carb,’ and they’re packed with fiber. Eating two apples is enough to fill your fruit intake for the day, and you’re not adding a lot of calories. Apples also have vitamin C, and satisfy your sweet tooth. They make your stomach feel fuller, so you’ll eat less during the day, without having to worry about working off a lot of fat.

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Blueberries

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Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.

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Fitness Future

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Approximately 1.6 billion of the planet’s population are now overweight.

Australia (63.7 per cent overweight)

Royal Adelaide Hospital recently announced a refurbishment to help staff cope with an influx of obese patients: bigger rooms with ceiling-mounted lifting apparatus, reinforced wheelchairs and beds, and larger CAT scanning machines. Staff are 19 times more likely to strain themselves moving obese patients than others.

The number of overweight and obese people has skyrocketed over the past thirty years, jumping from 857 million in 1980 to more than 2 billion in 2013. That’s approximately a third of the world’s population.

In 2010 alone, between 3 and 4 million people died due to complications from obesity.

*2015*
“The fat country”: The rate of obesity in Australia has grown by more than 80 per cent over the past three decades.

Obesity rates in Australia and New Zealand have soared by more than 80 per cent in the past 33 years, the biggest increase in a groundbreaking survey of almost 200 countries.

The findings, which reveal almost one in three Australians is obese, intensifies pressure on the government to restrict junk food marketing, restore the healthy food-star rating system and force companies to cut sugar and fat in processed food and drink.

”Waiting for a cure is not possible,” says Rob Moodie, the professor of public health at the University of Melbourne. ”The public health system will be crushed by the obesity crisis and the rise in cancer, heart disease and diabetes.”

It found 29 per cent – or 5.2 million – Australian adults are now obese according to their body mass index, a measure of the relationship between height and weight, compared to 16 per cent in 1980. About one quarter of children and more than 60 per cent of adults are either overweight or obese. One third of women are obese, a 75 per cent increase since 1980.

Obesity, which is defined as having a body mass index of 30 or higher, is linked to higher risk of heart disease, stroke, high blood pressure and bowel, oesophageal and pancreatic cancer.

Saturating children and adults with junk food advertising, particularly through sport, means many parents are ”fighting a battle” against the junk food industry, Professor Moodie said. ”We have also failed to get anywhere with front of pack labelling, or with food reformulation, because of huge resistance from the industry to anything that might improve our health. Only now are people starting to realise there are 10 teaspoons of sugar in a can of coke.”

The nutrition program manager at the Cancer Council NSW, Clare Hughes, said a ”uniform guide” to making healthy choices, such as the star rating system, would encourage the food industry to reformulate products and set targets to limit sugar, salt and saturated fat. ”Even small changes in nutrient content to unhealthy food can bring significant change among the whole population,” she said.

But reversing the obesity trend could be even more difficult given recent budget cuts to programs that target prevention. ”Funding for the National Preventive Health Partnership, which financed school, worksite and community health programs around the states, has been abolished and the proposed co-payments scheme will discourage people worried about overweight from seeing their GPs,” said Mike Daube, professor of health policy at Curtin University.

”What is really scary is to see the way obesity has crept up on us over the past three decades. We have become the fat country.”

Globally, 2.1 billion people are now overweight or obese, a 28 per cent increase in adults and an almost 50 per cent increase for children since 1980. Not one country has reduced obesity rates in the past three decades and more than half of the world’s obese people now live in developing countries.

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Best ways to a Flat Stomach

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Create a caloric deficit to help flatten your bloated stomach if you are overweight.

Consume all-natural high-fiber foods, which aid in digestion and help decrease bloating in the stomach.

Decrease your sodium intake to help reduce belly bloat caused by water retention.

Drink more water to help hydrate your body and eliminate puffiness in your stomach caused by excess water weight.

Reduce your dairy consumption to decrease midsection bloating caused by the sugars in milk.

Stay physically active to burn more calories daily and shed excess water weight. Participate in 30 to 45 minutes of cardiovascular exercise five days per week.

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