Overcoming a Major Set Back in Life

Below are seven steps and ideas to get your body and mind back on track, from overcoming a major set back in your life.

1. Try and keep the circumstances or situation in perspective. Will this be as big an issue in 10 years as it is today?

2 Evaluate the situation in light of your entire life.

3. Focus on what you have, not what you lost. This isn’t any easy step when you are neck deep in pain, sorrow or grief, but continuing to focus on what is no longer tends to keep you locked in the past and a state of ‘no positive action’.

4. Do something, anything to re-focus your thoughts, energy or activities in a positive or more healthy direction.

5. If it is a loss of a relationship or loved one, remember all that you had with them that was good and positive.

6. Remember you can’t change what has happened, but you can change the future. You change your future in your present moments. You also create all of your positive or negative memories in your present moments.

7. Keep in mind the concept that you don’t always get to determine what comes into your life, but you always get the choice of how to react or respond to it.

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BFit Client of the Year 2011 (Carl Wendt)



Carl Carlos Wendt has lost 24 kilos / 53 pounds in the last 5 months of his training.
18% body fat lose in 5 months. Power and performance increase by double.

I’m proud to have Carl as my Bfit client of the year for 2011. Give me 10 more clients like Carl and I would be the luckiest trainer in the world. Carls life has changed for the better. His results are only going to get even better as more time goes on. Watch his 1 year update in time to come.
Congrats Carl!!

2011 Results
Before weight 130kg After weight 106kg
Before body fat 36.1% After body fat 18.5%

Carl’s Performance:
Beginning Bench Max 70kg
Present Bench Max 140kg

2 Min Tests:
Before After
Pushups-21 / 82
Situps-22 / 58
Burpees-19 / 55

1 Lap around Merrylands oval
Approximately 400meters

Before 2min 45.48 seconds After 1min 5.25seconds
Improvement of 1 min and 40 seconds!!

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Can I afford BrunosFitness Personal Training?


Personal training is a luxury. Not everyone can afford it, even though most people need it.

Like anything else in life, you have to pay for an expert to provide a service for you.. It’s no different then paying an attorney, an accountant, or an IT professional.

If you’ve walked into your local gym and asked how much they charge per session they’ve probably given you a number you felt to be a little too high- somewhere between $60-$120. Not to mention the joining fee $100-$150 and the monthly cost of the gym $80-$100 on top of the personal training session fees it gets pretty expensive quickly.

Keep in mind that 95% of personal trainers are paying rent at the gym they work at.  Anywhere from $260-$380 a week, so the reason why they have high training fees is to cover their rent, and not because they are worth it. They have bigger things to worry about than your results. If possible they will try to coax you into a contract and make you pay them a bundle upfront.

As you can see my personal training sessions might not be as expensive as you think. My rates are significantly lower then what other trainers would quote to you at your gym. I don’t put you on contracts, no joining fees or monthly billing. I also have over 15 years of experience, that is a life time worth of experience and knowledge.

This all might sound great to you, but you’re probably wondering where you are going to workout if not at your gym?

I have various and unique gym equipment that I can bring to your apartment, office, or home. I also have my own garage set up with enough equipment to get you a full proper workout. You don’t need a gym with fancy equipment and cluttered space. If you think about it, gyms are a rather novel invention. People didn’t spend hours doing dumbbell curls or walking the treadmills to get in shape in the past.

As an example, you’ve probably seen the movie 300. While that’s Hollywood, keep in mind that the Spartans weren’t spending two hours a day at their local gym. There are plenty of more effective ways to get in shape.

I also consult and approve with doctors, physiotherapists, dietitians and other allied health professionals to create health and fitness programs for all my clients.

Also note*

5 Things you can cut back on to afford personal training.

1. Buying Coffees-5$ a coffee/5 coffees a week=100$ per month.

2. Beer-Case of beer $50/1 case a week=$200 per month

3. Cigarettes-Pack of cigs $15/2 packs a week=$120 per month

4. Going out for dinner $100-$200/2 times a week=$800-$1600 per month

5. Going out for drinks after work $50-$100/ 2 times a week= $400-$800 per month

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BFit Personal Trainer Profile

Brief bio:
Steve is a former soldier and has served his country. His training methods and ideologies are at the highest level. Anyone in the Surrey, B.C location looking for a personal trainer. Who is  advanced and way above average of a typical personal trainer. Look no further. 

Steve Sandu

About Steve Sandu
My name is Steve Sandu certified B.C personal trainer and a proud member of Bruno fitness,semi pro body builder, I am (Height) 6’2 (Weight) 215lbs.I have over 14 years experience in personal fitness,I started out young back in junior high school and liked the feeling that it gave me that extra edge and confidence boost.Fitness is a life style change.if you are looking for a quick fix then I’m not the guy for you.I want to help those who really want to change there life style for the better and feel healthier live longer and feel more vital for the long term.I have experienced it all with my weight I understand how it’s like to be very thin and scrawny and also know the flip side of being very large and muscular to even a point in my life where I had some extra unhealthy weight as well.So when I say I understand where you are coming from I’ve been there and will do my best to help you reach your fitness goals or your money back,this is my SS guarantee.Strong trainer=Strong results.

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Signs and symptoms of varicose veins

The signs and symptoms can range from small blue veins to painful swollen legs- some of the common symptoms are the following:

  • Small blue veins that appear continuously and even when you are off your feet
  • An achy or heavy feeling in your legs, including throbbing and muscle cramping
  • Swollen legs, which worsens when standing or sitting for long periods of time
  • Skin ulcers near your ankle (this represents a serious medical problem and you should notify your doctor immediately)

Causes of varicose veins

These veins are the result of circulatory problems, these problems can be caused by a number of factors, including the following:

  • Pregnancy. Pregnancy increases the volume of blood in your body, but decreases the flow of blood from your legs to your pelvis. This circulatory change is designed to support the growing fetus, but it can produce an unfortunate side effect – enlarged veins in your legs.
  • Age. Aging causes wear and tear on the valves in your veins that help regulate blood flow. Eventually, that wear causes the valves to malfunction.
  • Sex. Women are more likely than men are to develop the condition. Hormonal changes during pregnancy, premenstruation or menopause may be a factor. Female hormones tend to relax vein walls. Taking hormone replacement therapy or birth control pills may increase your risk of varicose veins.
  • Genetics. If other family members had varicose veins, there’s a greater chance you will too.
  • Obesity. Being overweight puts added pressure on your veins.
  • Standing for long periods of time. Your blood doesn’t flow as well if you’re in the same position for long periods.

Treatment and Prevention

The best way to prevent and treat varicose veins is to improve circulation, here are some things that can help you do that:

  • Exercise. Get your legs moving. Walking is a great way to encourage blood circulation in your legs. Your doctor can recommend an appropriate activity level for you.
  • Watch your weight, and your diet. Shedding excess pounds takes unnecessary pressure off your veins. What you eat makes a difference, too. Follow a low-salt, high-fiber diet to prevent the swelling that may result from water retention and constipation.
  • Watch what you wear. Avoid high heels. Low-heeled shoes work calf muscles more, which is better for your veins. Don’t wear tight clothes around your waist, legs or groin. Tight panty-leg girdles, for instance, can restrict circulation.
  • Elevate your legs. To improve venous circulation, take several short breaks daily to elevate your legs above the level of your heart. For example, lie down with your legs resting on three or four pillows.
  • Avoid long periods of sitting or standing. Make a point of changing your position frequently to encourage blood flow. Try to move around at least every 30 minutes.
  • Don’t sit with your legs crossed. This position can aggravate circulation problems.

If these measures don’t seem to work you may want to discuss surgery with your doctor- most of the surgeries done today are simple laser surgery which provide for an easy treatment and a quick recovery.

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Vitamin B12 is a water-soluble vitamin. It can dissolve in water. It is one of the B-complex vitamins. The B complex includes:

pantothenic acid
folic acid

Cobalamin is the general name for vitamin B12.

What food source is the nutrient found in?
Vitamin B12 is found in animal foods, fortified foods, and some fermented foods. Some sources of B12 are:

dairy products
tempeh and miso, which both come from soy

How does the nutrient affect the body?
Vitamin B12 helps the body:

make red blood cells, with folic acid, another B-vitamin
work with many chemicals found in all body cells
copy the genetic code within each cell
form and maintain the nervous system
build and maintain protective coating around nerves
digest and use fats, carbohydrates, and some proteins for energy
form neurotransmitters in the brain, such as serotonin, that help regulate mood, sleep, and appetite

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Boosting the Immune System

The logical thing to do is improve your immunity so that you don’t catch anything in the first place.

Dietary Changes

As far as diet goes, the big three immune-knockers are wheat, cow dairy, and sugar. The real reason winter is known as flu season is probably because of the seasonal foods like cakes, pies, cookies, eggnog, and pastries that are loaded with those.


It’s not commonly known that wheat can have adverse effect, but the high gluten levels in modern wheat products is linked to mild or severe allergic reactions in people. These reactions cause intestinal and systemic inflammations. Modern commercial wheat products are not fermented, have extra gluten added, use fast-rise yeast that cannot break down the complex starches in wheat, and come from a species of wheat grain that has far more gluten than what our ancestors originally ate. The info on wheat is out there, for example read this book review on the book Dangerous Grains.

The problem is that Celiac Disease is just the most severe type of reaction to wheat gluten, whereas a lesser condition is more common but tends to go undiagnosed. The condition is known as gluten sensitivity, which leads to symptoms that aren’t obviously linked to gluten being the problem. For instance, if it reduces your immunity and you catch a cold, how likely is it that you would realize that those dinner rolls you had this past weekend did it? So gluten sensitivity, even mild forms of it, is what I’m talking about here. Those with Celiac Disease ought to eliminate gluten entirely, while those with sensitivity can get by with greatly reducing their gluten intake. Please do further research on gluten sensitivity and Celiac disease to know what foods are okay to eat, if you suspect you have either.

If you do have to eat wheat bread, then the two safest types are 1) sprouted wheat bread (like the Ezekiel brand sprouted grains — but avoid the one made with soy beans) and 2) genuine sourdough bread. Real sourdough uses no fast-rise yeast and is given a long rise time in which the starches are broken down by the natural micro-organisms in the sourdough starter. This is closer to the kind of bread eaten before the advent of modern industrial bread making.

Instead of wheat, try going for rice, oats, and in lesser quantities potatoes. Other alternatives to wheat include quinoa, millet, buckwheat, and amaranth. Avoid white rice since it has very little nutrition and a high glycemic index (leads to sugar crash). Brown rice is better, provided it’s sprouted first.

Brown rice must be sprouted to eliminate the phytic acid that otherwise binds the minerals and keeps them from absorbing in your body. It’s easy, you just soak the rice a night or two before you cook it. To sprout, follow these instructions. The quickest way is to put long grain rice into a plastic container, fill with room-temperature water, soak for twelve hours, change water, soak for another twelve, then rinse and cook with slightly less water than usual. Lundberg Farms brown basmati rice works well for this. Faster method is to fill with warm water the night before, rinse the next morning, refill with room-temperature water, and then drain and cook that evening.

As for oats, avoid the flavored oatmeal packets, and instead get whole oats in rolled or steel-cut form, then add your own fat/salt/honey. Wheat-free rye breads like pumpernickel are alright, because although they contain gluten it’s less than the equivalent wheat bread. Potatoes are okay in moderation. In reduced quantities or frequency, rye and potatoes are fine as well.


Sugar is fine in limited quantities, but beware larger quantities as found in soft drinks, cool-aid, fruit juices, cookies, cakes, and pastries. It’s the sugar crash you get an hour later that really kicks your immune system down. If you are going to do sugar, instead of white refined sugar, first reduce your overall intake of sugar by cutting out soft-drinks and cookies/cakes/pastries, and then use raw/brown sugar, maple sugar, or unpasteurized and unfiltered honey instead.

For non-calorie sweetener alternative there is white stevia powder. Agave nectar is not recommended since it is very high in fructose, which can overload the liver and turn into belly fat. Definitely avoid aspartame, Nutrasweet, Sweet-n-Low, Splenda, Truvia, and all the other artificial junk the chemical companies are trying to ram down our throats because these severely screw with our neurochemistry and/or digestive systems.


Cow dairy has several problems: 1) high estrogen content in milk fat (means ovarian cancer for women, breast enlargement in males), 2) pus content from cows with infected udders, 3) lactose sugar which causes intestinal problems for some people, 4) casein protein which not everyone fully digests, causing undigested proteins to circulate in the blood and act as an opium mimicker which screws with brain chemistry and may aggravate autistic and schizophrenic symptoms, 5) pasteurization, which destroys the enzymes that would normally help us digest milk better, and 6) homogenization, which breaks fat globules up into little jagged particles that go rancid more easily. That’s what you get in modern commercial dairy.

If you do cow dairy anyway, then the safest type is organic skim milk. Butter is alright in small quantities, other than the high estrogen levels, so guys don’t go crazy with the butter unless you like a little more weight on your chests. Coconut oil and olive oil are great alternatives to butter. Goat milk and cheese is a decent substitute for regular milk, if you can get used to the goaty taste. Else, there is plain oat/rice milk, just watch out for some having lots of added sugar. Avoid soy milk since it has estrogen-mimickers that will interfere with hormones. Mainly it is cow cheese, cream cheese, sour cream, yogurt, and whole/2%/1% milk that cause the biggest problems. Best to reduce them to condiment-levels, and stick to alternatives for larger quantities.

Here is a list of the top food combinations to avoid, from the most damaging to the least damaging:

Wheat + Dairy + Sugar — Cheese cake, cream-filled donuts, cookies/cakes/pastries with milk, bagels with sweet cream cheese, ice cream with sugar or waffle cone, etc…

Wheat + Sugar — Cookies, cakes, muffins, pastries, pies, pancakes, waffles, etc…

Dairy + Sugar — Ice cream, eggnog, flavored yogurt, etc…

Sugar — Soft drinks, fruit juices, candy, milk chocolate, popsicles, especially anything with high fructose corn syrup, etc…

Wheat + Dairy — Pizza, cheese sticks, bread with cheese slice, sandwiches, etc…

Wheat — Bagels, pasta, bread, couscous, etc…

Fatted Dairy — Whole milk, cream cheese, fatty yogurt (even plain), cheese, sour cream, butter, etc…

Non-fat Dairy — Skim milk, nonfat plain yogurt, nonfat cottage cheese, etc…

The top three ought to ideally be eliminated altogether, and the rest used sparingly or in moderation. Everyone has different biology and metabolism, so it takes some fine tuning to settle in on the foods that give you energy. For most people, wheat, dairy, and sugar don’t have to be eliminated completely, just restricted. A little butter, a little cream in coffee, some wheat breading on chicken, and a little sugar added to stews or oatmeal are fine for most people. It’s mainly the larger quantities and combinations of two or three of the wheat, dairy, and sugar, that do a number on the immune system.

It’s also worth reducing caffeine intake since caffeine creates a stress-response in the body (adrenaline and cortisol increase) — anything over 30mg of caffeine per day is getting into health-negative territory, leading to fatigue, headaches, and rapid aging.

The best immune-supporting meals are those with low glycemic index (doesn’t cause sugar crash), that are low in wheat gluten, and have a neutral or alkalizing effect on body pH. Examples include split pea soup, sprouted brown rice fried up in coconut oil, chips and refried beans/guacamole, dark chocolate, soups/stews/chillis, sauerkraut, oatmeal with just a little butter and honey, fruit and nut mixes, apples, salads, fresh meat and fish, sauteed vegetables, and so on. Simple ingredients, minimally processed, maximum nutrient density.

As for supplements and the immune system, the major thing to watch out for is being deficient in zinc, B-vitamins, vitamin C, and vitamin D. Deficiencies in any of those will lower your immune system, therefore read up on deficiency symptoms and compensate as necessary. A good site for getting up to speed on nutrition is http://whfoods.com

And lastly, if you are concerned about the pharmaceuticals, fluoride, and chlorine in your water (which regular filters like Brita or Pur don’t remove), then the alternative is either getting a home Reverse Osmosis system (expensive), a distiller (takes lots of electricity), or cheapest is getting a 3 or 5 gallon water jug and refilling at the grocery store. Water so pure (reverse osmosis or deionized water) can have a de-mineralizing effect, so just add a 1/2 teaspoon of baking soda and 1/4 teaspoon No-Salt (potassium chloride) per 3 gallons of water to buffer the water a bit.

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Exercises that will help Strengthen the Joints

– Ride a bicycle
Unlike walking, running, aerobic dancing and other weight-bearing activities, bicycling is gentle on your joints and can be done by people of all ages.

– Stretch

Often overlooked or just plain neglected, stretching exercises are a vital way to strengthen your joints, keep you limber and feeling good at the same time. Fitness experts recommend doing at least a half an hour of stretching two or three times a week, but every day is even better, if only for a short period of time.

Many age-related stiffness is simply the result of inactivity. In fact, in one recent study, a group of nearly 1,000 adults enrolled in the same exercise class over a twenty-five year period experienced modest declines in strength and aerobic fitness, but no loss of flexibility.

– Climb the stairs

This form of exercise is probably one of the most efficient ways of strengthening the bones, muscles and joints of your lower body. What’s more, stairs are everywhere, and they’re free. You don’t need a membership in an expensive health club; the stairs in your home or at the mall will do just fine.

– Swimming
Even if you can’t swim, you can use the pool for an excellent workout to help strengthen those joints. Remember, if it’s hot and humid outside, you surely won’t want to exercise. But a quick trip to the swimming pool will not only cool your off, it can set you on the road to a healthier lifestyle.

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A little bit of exercise can go a long way

Health is Wealth
If you sit on your butt all day and heart rate rarely ever elevates, your overall health will decline.

Your body will become like a stagnant pond versus a clear bubbling stream. Exercise is necessary to oxygenate cells, accelerate the expulsion of accumulated toxins, and flush out your circulatory system.

No, jogging isn’t necessary, nor is exercising so hard that your chest hurts. Just increased breathing and breaking into a light sweat by maintaining elevated heart rate for at least ten minutes per day is enough.

Simple home exercises like pushups, bicycle crunches, barbell movements, and leg lifts or squats (if you don’t have weak knees) do the job. Whatever works.

And most importantly, get enough sleep — every night.

Some people view sleep as something that gets in the way of living, but that’s like saying coming up for air gets in the way of diving. Sleep is when the body repairs itself and charges up with physical and vital energy. If you sacrifice sleep for trivial reasons, you will burn the candle at both ends. Your immune system will suffer for it, you will age faster, get sick more often, have lowered creativity and initiative, get stressed and irritated more easily, and become more zombie-like.

Get the sleep you need to feel your fullest, and take a short nap if you hit an energy slump during the day.

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