Nutrition

nutrition, food, energy, diet, metabolism, nutrient, calorie,

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read a Arnold Schwarzenegger’s book « Encyclopedia of Modern Bodybuilding » and I learned some good stuff.

Training stimulate muscle growth. To have an effective training, it’s necessary that your body has the sufficient amount of energy and enough raw materials. The role of nutrition is to carry this energy and these raw materials.

The function of nutrition is to learn how to stay lean, mean and muscular. With nutrition we learn how much food to eat in order to have the best results possible. This allows you to study the basic nutrients and calculate the amount you need. This also includes studying protein, vitamin, mineral and other supplements.

Learning nutrition allows you to be more muscular. It improves your health and improves your immune system to be able to do all your training sessions without being sick (cold for example). Good nutrition has other advantages, such as improving our recovery after training with very heavyweights, having a beautiful healthy skin, having excellent internal organs and the list is long.

Precious

precious, value, priceless, worth, rare,

For a bodybuilder, the basic of nutrition are as precious as the basic principles of training. Exercices requires energy and the amount of nutrients you eat is essential to having the body you want.

During the Arnold Classic, athletes are interviewed after their appearance on stage. At the question « What do you feel was the most important factor that helped you get in such tremendous shape for this contest ? », athletes don’t respond that it’s thanks to bench press, squat or muscle isolation. In the majortiy of cases, they explain that they improve their nutrition or their supplement to gain muscle, lose fat and be able to train with maximum energy until the competition’s day.

It’s important to say that advance in nutrition and supplements are the main reason why we’re seeing athletes with this excellent level today. Attention, progress has improved the training with the years but training has not been revolutionized as nutrition. Training and nutrition are complementary because it’s impossible to create a champion only with good nutrition. It’s essential that athletes have an intensive training, a good mental attitude and a good knowledge of nutrition.

In the past, bodybuilders approached nutrition on instinct, seat-of-the-pants basis. In a first phase, they were building muscle and getting big, but not really ripped. In a second phase, they were getting thinner (like Harnold Poole or Vince Gironda) but they were getting small. They hadn’t found the trick yet to stay big and getting ripped at the same time.

Nutrition’s fundamental are quite simple. In fact, I can’t say that it’s simple because each body is unique. It’s important to study these basic principles to apply them to your training, to understand the needs of your body and to see how your body reacts to different diets to gain or lose weight. There is always this instinctive aspect but with this nutritive knowledge, it’s easier to adjust the quantity to have the body that you want.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Be A Curious Entrepreneur To Boost Sales

be curious

I watched an Olivier Roland’s video  and I learned good stuff.

I read an article about Otzi, a man who died about 3255 or 3300 BCE. It’s been over 5000 years. Otzi is the name given to a frozen and dehydrated human being discovered on 19 September 1991 at an altitude of 3210 meters nears Hauslabjoch on the border between Austria and Italy. Otzi discovered with his axe in wooden handle and a copper blade. But why a copper blade because copper is soft ?

Apart from gold, the first metal used by men to make tools was cooper. It’s just because at the time, they didn’t know that by adding tin, it made a stronger alloy, bronze.

Now, it seems obvious to people with knowledge of metallurgy but for a long time nobody knew this alloy.

What I mean is that we’re all ignorant of something. This may be something that a small minority of the population knows or something everyone knows. I’m talking about it in a broad sense, it goes to confidential discoveries to widespread discoveries. We’re ignorant of many of these discoveries, no matter how popular these discoveries are.

Here is an example. Since 1977, it has been scientifically proven that when you make a request to a person (no matter the demand), if you touch the forearm or the shoulder of this person, you can even double your chance that the person tells you « yes ». There are still plenty of people who don’t know this and there are also people who know that but don’t use it. When you become aware of this, you realize that staying alone in you corner doesn’t help you to know the discoveries that there are in the world. And over time, you’ll become the last person to know what everyone starts to learn.

Stay in touch with innovations/discoveries

innovation discovery

What is important to understand for an entrepreneur is that it’s a duty, a philosophy and a way of life to always be in touch with innovations in the scientific field and also in other fields.

Today, there are many techniques or methods that have been used and proven in thousands of sectors to sell effectively on internet. What I find amazing is that there are still a lot of entrepreneurs who don’t know that selling their products on internet is possible. It’s almost a malpractice of theirs because they cut themselves off from an enormous potential for growth.

We all know people who have recently learned things that everyone knew. We have already discovered something and realize that everyone already knew that (or almost).

What is necessary for you to be successful in the long term and build your legacy is that you need to be constantly on a process of meeting people in your field and outside of your field to learn all the time from new things. Which means that you have to read books, follow trainings, follow Youtube educational channel. You also have to go to place to meet people who inspire you and people who motivate you.

Think about it : « If you’re always in a room where you’re the smartest person, you’re in the wrong room ». It may work for a while, but soon you will not evolve and during this time, the world is moving very fast. Be part of the people who take a few steps forward to learn and execute new things and let others stand-still.

Share this article if you think it can help someone you know. Thank you .

-Steph

Work Effectively And Earn More (Part1)

work effectively

I watched an Olivier Roland’s video  and I learned good stuff.

Everyone wants to work more efficiently to save time and make more money. There are 2 books to learn how to do this and I’m going to do a synthesis of 2. Maybe you already know theses 2 books, it’s « 4 Hours Workweek  » by Tim Ferriss  and « The One Minute Millionaire » by Mark Victor and Robert Allen.

Before you start, it’s important that you know that there is a special relationship between time and money. The idea is to better manage your time in your day to make your money work for you and make more money. There are several actions to put in place to do this and these actions based on 3 laws :

  • Leverage – Leverage gives you the speed to reach your goals faster. With a lever, you can control several elements. There are 5 types of leverage in 5 forms. We’ll see this in detail.

  • Pareto’s law.

  • Parkinson’s law

Lever

lever effect leverage

Let’s start with the leverage and its different points of support. There is a very interesting quote from Archimedes :

« Give me a place to stand, and a lever long enough and I will move the world »

Leverage allows you to reach your financial goals more easily and quickly. The higher the fulcrum is, the higher you can go up and far.

5 points of support

Money from others

Very useful in the real estate because the money of the banks and the tenant can allow you to have an additional income and a heritage. This heritage is largely financed by the money of others.

Skills of others

By meeting professionals who have more experience than you and mentors on your professional field, you can follow their examples. This allow you to access years of knowledge in a very short time, and avoid making mistakes that can cost you a lot of money and waste a lot of time.

Ideas of others

Find a partner who is willing to share ideas. For example to create your business instead of reinventing the wheel, you can join a franchise network to use and implement a business model that has been proven.

Time of others

Use the skills of someone who has more experience than you, by this way you can save. Delegate tasks.

Work of others

Support a team that is capable to manage things for you without you need to give last minutes instructions. Create a team with a list of instructions so that they are as autonomous as possible.

5 forms of support points

 

Mentors

Mentors are an incredible source of information. Select the people who inspire you from the people who have succeeded in the field you want to master.

Team

It’s known to many we can accomplish more than alone. A team makes it possible to work in synergy and to find solutions more quickly. Find people who have the same values as you and who have complementary skills.

One of the best example of a successful team is the team Steve Wozniak and Steve Jobs who together created Apple. Steve Wozniak is a computer genius, he created the first Apple computer, the Apple 1 and he largely created the Apple 2 that made the success of Apple. Steve Wozniak is a very nice person but at the time, he didn’t have the skills to sell these computers. Steve Jobs was a sales genius but he didn’t have the skills to create these computers.

Steve Wozniak and Steve Jobs separately have never been able to create something as impressive as Apple, the association of these 2 people who shared the same values and the desire to offer people computers easier to use have marked the history of computer with Apple.

Networks

The more professional relationships you have, the greater the leverage will be. Grow your network in the areas where you want to share and work.

Skills and tools

Having essential tools to reach the goal and mastering the operation of theses tools increase success. Skills to master are the power of persuasion, rhetoric and humor.

Systems

Using a good system increases the chances of success. To make money, there are millions of systems (there are so many on internet). The perfect system has 5 characteristics :

  1. No need to liquidity

  2. No risk or little

  3. Require no time

  4. Require no management

  5. Require little effort

The truth is that is very, very, very difficult to find an investment system that has these 5 characteristics, but you have to try to get as close as possible to work less and earn more money.

Pareto’s law

pareto law 20 80

Parkinson’s law or the 20/80’s law discovered by the economist and sociologist Vilfredo Pareto. This principle explains that 20% of the countries of the world share 80% of the wealth and that within these countries 20% of the people share 80% of the wealth. Here is the basis of this principle : « 80% of effects come from 20% of the causes », which means that a minimum of causes create a maximum of effects. Always try to identify in your actions or in your company, the 20% of actions which bring 80% of results.

Parkinson’s law

parkinson law time effort

Parkinson’s law discovered by historian and essayist Cyril Northcote Parkinson. This principle explain that the work extends so as to occupy the time available for the completion of a task. For example, if you put 2 hours to do a task that can be done in 1 hour, you still go for 2 hours. To have more time, we must force ourselves to have less. The basis of this principle is to do a task at 50% or 75% of the recommended time to do it.

In this section, we saw leverage, Pareto’s law and Parkinson’s law. In the 2nd part, we’ll see the 5 actions to be effective and the 4 actions to make more money.

Share this article if you think it can help someone you know. Thank you.

-Steph

Topic Of Content To Publish On Internet

internet content blog video youtube channel podcast

I watched an Olivier Roland’s video  and I learned good stuff.

Many people are wondering how to find the content to publish on a blog or a Youtube channel. Before creating my blog, I was also asking this question and maybe you’re asking yourself this question today.

You want to create a blog or a Youtube channel for several reasons. And I think one of the reasons is that you want to build your own company. In this case, I advise you that your content is influenced by these 3 things :

  • Passion – It must be a subject that fascinates you.

  • Skill – It would be nice if it’s something you already have skills in.

  • Economic potential – If your idea has no economic potential, you will not be able to build your own company.

There is something surprising with the economic potential. It’s possible to create a profitable blog or Youtube channel on a subject that doesn’t interest you. For example, there is a person who has a blog to teach math to help students in school to pass their exams. This person isn’t passionate about mathematics but it’s not something he hates. I know that in few years, he will stop this company even if it works well because he will have lost motivation. And that happens often when it’s not a passion.

This case is an exception because it’s very difficult to succeed when you aren’t in a subject that fascinates you. Statistics show that 95% of bloggers give up after 6 months. These are statistics from « Meta-blogs Technorati » which based on millions of blog creations.

I really advise you to create the content on one of your passions otherwise you finish in the 95% of people who give up after 6 months. Outside regulated areas like medicine, you can create a blog in an area where you don’t have skills and learn little by little. You can do that but you have to be transparent about your skills to your audience.

passion

That’s what I do. I had no knowledge of anatomy and biomechanics in sport when I started publishing articles. Everyday I do my research and I learn little by little. The best example is Data Science. I had no knowledge, I paid for a class and I show you what I’m learning and I have not finished this class yet. At the beginning of my articles, you see my sources and that’s my strength.

Which means that you can’t be passionate and have no skill at the start. But it’s not possible to have a profitable blog or Youtube channel if the sector where you start has no economic potential.

To find out if you sector has an economic potential, there are several criteria to check :

  • Are there forums or Facebook groups on this topic ?

    If you find forums or Facebook groups on the subject that you want to do, it’s because there are people who spend several minutes every day discussing this subject. These people are likely to visit your blog or Youtube channel, if you share the content that may interest them.

  • Are there already blogs or Youtube channels on this subject ?

    If you find blogs or Youtube channels that have existed for several years and with a large number of subscribers, it’s that you can become one of their competitors.

  • Are there many people who are passionnate about this ?

    Creating a profitable blog or Youtube channel is like create a company, it’s necessary to do a market research. What is interesting today is that it’s possible to do this with internet. Search on internet your future competitors and analyze them.

There are still a dozen criteria but with these 3 criteria, you’ll have a good base to select your passion that has the best economic potential to create your company with a blog or a Youtube channel.

Share this article if you think it can help someone you know. Thank you.

-Step

Business Ideas From Abroad

world map drawing

I watched an Oliver Roland’s video  and I learned good stuff.

It’s very interesting to be part of a group of entrepreneurs (mastermind or other) to see what they do in your country but also internationally. Being part of a group of entrepreneurs makes it possible to share good methods/techniques.

There is an extraordinary rewarding to be part of an entreprenarial group because there are people from all over the world. It’s true that often half of the people come from English speaking countries (United States, United Kingdom, Australia, Canada ) but there are many people from different continents and that is a phenomenal force.

It’s a bit complicated when you start your company and you’re in an international business group, but it’s interesting to know what’s happening in your industry in another country. To start, you can be part of a entrepreneurs group who speak the same language as you but who live in others cities and other countries.

Once you master a foreign languange, you may be interested in seeing what is happenig in other countries.

Case study

Imagine that you have a turtle shop. You sell turtles, turtle accessories and you have a turtle blog. It’s interesting to see what happens in English speaking or Spanish speaking countries. Tu vas sur Google.com (United States verision) , Google.ca (Canada version), Google.co.uk (United Kingdom version ), Google.com.mx (Mexico version), Google.com.ar (Argentina version), Google.com.co (Colombia version). You write keywords related to your professional field and you look at websites,forums, social media. You look at what competitors are doing, but in others areas.

Language

language diffrent language foreign

Despite the incredible progress of Google Translate or other translation tools, markets are very isolated. The majority of people are interested only in their own market and their own language. This is a shame because it means that good methods will be used in one country and these good methods will be completely hallucinating and innovative for another country. And because of that, there is a loss of knowledge because there is no exchange between countries, there is no transfer of knowledge.

We entrepreneurs, we are not artists. There is no point in saying : « I’ll be the first to invent the wheel ! ». Once the wheel has been invented, it’s done and you can’t do anything. On the other hand, you can bring the wheel in your country and improve the wheel to find other use with. There is no shame in seeing good ideas in other countries and bringing them to your country. It allows you to create opportunities.

It’s true that the first interesting market to see is United States. Often this country is 4-5 years ahead of other countries in several different areas. But beware, new countries that are very dynamic have interesting innovation like Bresil (Google.com.br)  or several countries in Africa like Nigeria (https://www.google.com.ng ), Angola (https://www.google.pt ), Algeria, South Africa (https://www.googl.co.za ) and Asia like China (a tool to translate Baidu in english => http://www.baiduinenglish.com ), Singapore (https://www.google.com.sg ), South Korea (https://www.google.co.kr ).

What I want to tell you is that there is a lot to learn from other countries in the world. You need do be curious and to meet entrepreneurs from other countries with an exchange of ideas or innovations to create opportunities.

Share this article if you think it can help someone you know. Thank you.

-Steph

Understand How Your Workout Works In Your Body (Part 1)

body anatomy

I watched a Jamcore DZ’s video  and I learned good stuff.

I will talk about the training or workout. It’s a simple subject but everyone is lost because of theories and training systems.

A training is a physical activity and we will return to the basic seeing the effects of a training in your body.

Why when we train we like to look at ourselves in the mirror and that makes us happy ? This is what we will see.

Training

training workout

Whenever we do an action, there is a reaction. When we’re training (lifting weights), there is an increase in oxygen consumption then, an increase in blood circulation and then, congestion of the muscle. Congestion depends on 3 important things : nutrition, H2O and muscle isolation.

Nutrition must be the best as possible. Water consumption must be high. Learning to master to isolate the targeted muscle during a exercise allows you to increase the possibility of having a huge muscle.

After the congestion (nutrition, H2O, isolation), there is sweat then, there is the release of hormones called endorphins. Endorphins will make you feel good. It’s happiness and it’s at this moment that you will look at the mirror to appreciate your body.

It’s the process of your body when you do a physical activity (training).

All training programs don’t work for everyone

training workout program

There are training programs that are good for you and some are not. To discover this, there are 2 principle :

  • Execution and mastery of the exercise

  • The experience that comes with time

These 2 principles aim to improve your ability to isolate muscle during exercise. Which means working the targeted muscle without the help of another dominant muscle. I wrote an article about it .

Joints

joints body

To master an exercise, it’s also necessary that you know your joints like oversupination, overpronation or valgus. Choose intelligently your exercises allows you to not break your joints (injury, tendinitis and muscle tears). Don’t do an exercise because someone told you it’s the best exercise in the world, choose an exercise adapted to your morphology.

For example for me, I know that I have the valgus , which means that when I do barbell curls to work my biceps, I have pain wrist. When I do barbell curls with an EZ bar, I have less pain. When I do dumbbell curls, I have no pain, it’s perfect. So for me, the best exercise for my biceps is the dumbbell curls and not the barbell curls because I know my joints.

Another example. When I walk, my feet are outside so when I squat my feet are outside and that’s happiness. If a person tells me that I have to squat with my feet in parallel because it’s the best position in the world, I could say : « Shut up, I know my morphology better than you because I have studied my morphology ».

The elements that influence the exercice’s performance are experience, joint’s flexibility and the respect of the biomecanics laws.

That’s why I’m telling you that you shouldn’t validate a piece of advice without having tested it on yourself. On internet, you can find video like « The 5 worst exercises ». These videos aren’t based on different type of morphologies, so they are not relevant information, it’s just to make buzz. If you want to work on your biceps, try several different exercises and keep the one that suits you best.

Here is another story. I watched a Christian Guzman’s video where he was doing the overhead triceps extension with an EZ bar. I did this exercise for 1-2 months and I noticed that I didn’t have a good feeling even if I had a good execution of the movement. I started looking for another exercise of the same type to work my triceps and I found the lying dumbbell triceps extension and now, it’s perfect.

I needed time to learn the exercise, realize that this exercise didn’t fit my morphology and find another better fit.

You may think I lost time testing this exercise for 1-2 months but I gained experience with this story. It’s by testing yourself the things you can know what is good and what is not good for you. Experience is the knowledge of things voluntarily acquired through pratice in the reality of life.

Share this article if you think it can help someone you know . Thank you.

-Steph

Manage Repetition When There Is A Lot Of Content

repetition

I watched an Olivier Roland’s video  and I learned good stuff.

There is a secret to manage repetitions when there is a lot of content. The secret is that you don’t need to manage your repetitions when you have a mission to learn something from your audience. To make a transfer of knowledge to your audience.

Attention, if every day you repeat the same thing, you will make your audience run away. I think you know the limit yourself.

Here are 2 benefits of repeating your content, education and editorial. 

Education

education

One the great keys to education is repetition. Being regularly confronted with knowledge make it possible to memorize and use this knowledge in everyday life.

Editorial

text audio video image format

  1. You don’t have to reinvent the wheel all the time. You can recycle content that you published 6 months, 1 year, 2 years ago, etc.

    If you look at a magazine and compare that the magazine has published in previous years, you will see that there is a lot of content that repeats itself.

  2. You can recycle this content in a different way. You can talk about this content with a different angle because your opinion has evolved (you have improved your knowledge on this subject).

  3. You can recycle this content in a different format. There are 3 type of formats : text, audio and video.

You can be the best in your country, there will always be people who have never read the article you published 2 years ago.

Transfer of knowledge

pass knowledge

It’s necessary to repeat your content for people who discover what you’re doing and haven’t yet consumed your content. If you write your articles thinking that your audience is taking the time to read all of your previous articles, you’re making a mistake and you could lose a part of your audience.

Repetition is necessary in education because human beings forget things easily.

People in your audience who read one of your article a year ago, will forget 3/4 of the content. And it’s the same thing for you when you read someone else’s content. That’s why recycling this content with a different angle or format allows your audience to learn better and memorize better.

If your mission is to make a transfer of knowledge, repetition is a great way to motivate people to take action. It forces people in your audience to ask : « Did I use that knowledge ? Did I act ? ». I didn’t create my blog to do intellectual masturbation. I create and recycle my content to motivate people to take action.

It’s possible that I wrote an article and that a part of my audience didn’t understand it. Recycling this article with a different angle or format may allow this part of my audience to better understand this article. The more I write and the better I can explain, it’s cool.

Share this article if you think it can help someone you know. Thank you.

-Steph