marketing Archives • The Stephane Andre

Body Under Construction 2019-04-28

2019-04-302019-04-30 by Steph

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skin fold (fat caliper) and I use the caliper’s chart.

Current

Height : 175 cm (5 ft 8.8 in)
Weight : 84.5 kg (186.29 lbs)
Body fat(%) : 12.7 %
Waist : 89.5 cm (35.23 in)
Chest : 98 cm (38.58 in)
Arms : 34.5 cm (13.58 in)
Forearms : 29.5 cm (11.61 in)
Shoulders : 121 cm (47.63 in)
Hips : 96 cm (37.79 in)
Thighs : 63 cm (24.80 in)
Calves : 41 cm (16.14 in)
Neck : 38 cm (14.96 in)

Goals (Golden Ratio)

Height : 175 cm (5 ft 8.8 in)
Weight : 80 kg (176.37)
Body fat(%) : 8 %
Waist : 75.07 cm (29.55 in)
Chest : 107.25 cm (42.22 in)
Arms : 39.93 cm (15.72 in)
Forearms : 31.63 cm (12.45 in)
Shoulders : 121.47 cm (47.82 in)
Hips : 91.16 cm (35.88 in)
Thighs : 61 cm (24.01 in)
Calves : 39.61 cm (15.59 in)
Neck : 39.68 cm (15.62 in)

Websites where I found my Golden Ratio, it’s here .

Websites where I calculate my body fat(%), it’s here .

And you ? Have you set your goals ?

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

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

Dietary Fats

2019-04-252019-04-25 by Steph

dietary, fat, oil, fish, avocado, nut, olive

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Of the 3 macronutriments, fats are the nutrients that are the most dense in energy. Fat is composed of the same thing as carbohydrates (carbon, hydrogen and oxygen) but the difference is that the atoms are not linked together in the same way. Fat is in plants and animals. Oils are liquid fats. Fats are insoluble in water. Fats are organized in 3 categories:

Simple fats (triglycerides)
Compound fats (phospholipid, glucolipid, lipoprotein)
Derived fats (cholesterol)

Here are the 3 fat’s functions in your body:

Fats are the main source of stored energy (body fat)
Fats help to protect and cushion the major organs
Fats have an insulator effect, preserving body heat and protecting against excessive cold.

Fat is the most dense nutrient in calories 1 pound (453gr) of fat contains 4000 calories while 1 pound (453gr) of protein or carbohydrate contains about 1800 calories.

When you do exercise and stay within your aerobic capacity, it means you don’t run out of breath, your body uses fats and carbohydrates as a source of energy at around 50/50. But if you continue, your body will use more fat than carbohydrates as a source of energy. If you train for 3 hours, your body can use fat to create 80% energy for your body.

As you could read, there is different type of fat: saturated, unsaturated and polyunsaturated. These terms mean the number of hydrogen atoms attached to the molecule. Here is an analogy with a string’s ball so that it’s easier to understand. Saturated fat is like a length of string in a messy clutter. Unsaturated is like a rope with some entanglements. And polyunsaturated is like a rope carefully wrapped without the sign of a tangle. The more fat is saturated (tangled), the more likely it’s to remain in the body and clog the arteries, which increase the risk of heart disease.

There are also other factors. Diets rich in saturated fat tend to increase cholesterol levels in the blood. Health experts advise that 2/3 of your fat intake is polyunsaturated fat.

Saturated fats are found in:

Beef
Lamb
Pork
Chicken
Shellfish
Egg yolks
Cream
Milk
Cheese
Butter
Vegetable shortening
Chocolate
Lard

Unsaturated fats are found in:

Avocados
Cashews
Olives and olive oil
Peanuts, peanuts oil, peanut butter

Polyunsaturated fats are found in:

Almonds
Cottonseed oil
Margarine (usually)
Pecans
Sunflower oil
Corn oil
Fish
Mayonnaise
Safflower oil
Soybean oil
Walnuts

Essential Fatty Acids

fatty, acid, saturated, unsaturated, monounsaturated, polyunsaturated, omega,3,6,9,linolenic, linoleic, cla, gla, arachidonic, epa, dha, oleic, lauric, myristic,palmitic, stearic

Essential fatty acids are inevitable in a healthy diet because your body can’t create it itself- That’s why it’s essential that you eat foods containing essential fatty acids. It’s a shame because many bodybuilders have low fat diets and they develop deficiencies in dietary fat. Fortunately there are foods and supplements that provide “good fats” to avoid this extreme. Here are some examples:

Fish oil

Instead of eating low-fat fish, test salmon, trout or mackerel. Fish oil is needed by organs, especially the brain. You can also take fish oils as supplements.

Polyunsaturated vegetable oil

In vegetable oils, there are 2 acids that are valuable: linoleic acid and linolenic acid. Supermarket oils such as corn oil, sunflower oil and safflower oil don’t contain linoleic acid. Soybean oil is the only supermarket oil containing linoleic acid but you need ot pay attention to GMO. For linolenic acid, you can find that in linseed oil, walnut oil, pumpkin seed oil.

Monounsaturated fatty acids

There are the most harmless fatty acids compared to some polyunsaturated fatty acids because they don’t affect your cholesterol or your prostaglandins (regulators of the hormones action). Monounsaturated fatty acids are found in olive oil and macadamia nuts.

Supplements of fatty acid

These supplements contain essential fatty acids from fish oils and other sources.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-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 .

Difference Between Websites And Blogs

2019-04-242019-04-24 by Steph

What’s up ? This is THE stephane ANDRE !!! I heard Olivier Roland’s tips and I learned some good stuff.

Often people ask themselves this question to start a company on internet: “What is the difference between a website and a blog ?”.

The answer is that there is no difference because a blog is a website. To be more precise, a blog is a type of website because there are websites that aren’t blogs. A blog is a type of website in which the content is published by antichronological order (it means that the last published article is displayed first). It’s possible to have a static home page for blogs, this is an option.

In the case of e-commerce, a blog can be a complementary website to attract qualified prospects. I take the example of fitness. You have a company that sells fitness accessories (weightlifting belt, squat knee sleeves, etc). You create a website to sell your products with Prestashop , Shopify , Magento . By creating another blog type website, you share content that will interest your potential clients, fitness fans.

On the blog, you share articles like: “Protect you back with these 4 strength coach secrets” or “7 exercises to build your strength and power foundation” or “How much protein, fat and carbs should you eat to lose weight”. Topics that interest people who do fitness. You have to publish content to attract qualified prospects, it means, qualified prospects who are likely to buy your products.

Study case

It gives a huge advantage compared to your competitors who don’t do that.

Here is a concrete example. Bonnegueule is basically a blog about French men’s fashion. But the Bonnegueule’s founders did more than what infopreneurs usually do (sell online training and ebooks) They created their own clothing brand in collaboration with fashion designers. Since 2014, they have 3 physical stores in France.

What is innovative with Bonnegueule is that on the products sheet of clothes, there is the complete details of the materials used, tips to be elegant with the clothe, how to associate this clothe with others, tips for good maintenance of the clothe and the fashion designers pictures.

With all this people see Bonnegueule as advisers and not sellers, even if they sell products. And that makes a huge difference in the relation with clients.

It’s also smart to create multiple types of content (text, video, audio) on other platforms such as YouTube, Instagram, Facebook or Soundcloud to attract other qualified prospects to other locations.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-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 .

Carbohydrate

2019-04-232019-04-23 by Steph

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Carbohydrates are the main source of energy in the body. All carbohydrates are sugars that are molecules containing carbon, hydrogen and oxygen. Glucose is synthesis by plants through the photosynthesis process (using the sun’s energy) or by animals during the glycogen synthesis process. But be careful when I talk about glucose (sugar), I’m not talking about table sugar. There are several categories of glucoses (sugars). Here they are:

Monosaccharides

Glucose (blood sugar)
Fructose (fruit sugar)
Galactose (a kind of milk sugar)

Oligosaccharides

Sucrose(table sugar)
Lactose(milk sugar)
Maltose (malt sugar)

Polysaccharides

Plant polysaccharides(starch and cellulose)
Animal polysaccharides (glycogen)

The speed of which carbohydrate metabolized are measured with the glycemic index. A high glycemic index (a large increase in serum glucose) indicate that carbohydrates metabolized rapidly. A low glycemic index (a small increase in serum glucose) indicates that carbohydrates metabolized slowly or differently.

What’s cool now I being able to check the gylcemic index of foods on internet. For example, Chinese restaurant rice has a very high glycemic index compared to brown rice or wild rice.

Carbohydrates are the easiest type of food to turn into energy for the body. When carbohydrates converted to glucose, glucose circulates in the blood and helps muscle contraction. Glycogen in the muscle and liver stored for future use. A supply of carbohydrates is necessary for an ambitious bodybuilder for several reasons:

Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
Size of muscles increases when the body stores glycogen and water in individual muscle cells.
Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
Glucose is the main source of energy for the brain to be operational. Carbohydrate deprivation can have very negative effects on mood, personality and mental abilities.

There is a reason why carbohydrates are really needed as fuel for a workout. This is because most exercises are anaerobics exercises. Anaerobics exercises are flushed through intense puffs and exceed the body’s ability to provide enough oxygen to sustain the effort. But the carbohydrates structure allows to continue feeding the muscles during an exercise for a short period without oxygen. Therefore, when you do intensive weight training or you run a 100 meter sprint, your energy for these efforts is mainly composed of carbohydrates.

Carbohydrate supplement

Intense training creates a demand in the body to replace glycogen and amino acids. Be careful that your body contains enough carbohydrates after training, otherwise your body may start using amino acids (protein) as a source of energy. The period during which the body is in very high demand for carbohydrates is shorter than for proteins. The best results are obtained when you give the necessary carbohydrates to your body about 20 minutes after your training.

This need for immediate replacement of glycogen is the reason why many bodybuilders use a carbohydrate supplement after training with a protein supplement. It’s very useful when you do a strength training with a cardiovascular session (treadmill, stepper or bike). If you do cardio too soon after your strength training, you’ll be depriving your body of carbohydrates. And as you lack energy, your body will quickly use your amino acids (protein) to create the energy that is missing.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-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 .

Infopreneur And Service Provider

2019-04-182019-04-18 by Steph

What’s up ? This is THE stephane ANDRE !!! I heard Olivier Roland’s tips and I learned some good stuff.

A personal trainer who is in the gym where I’m training ask me how to give courses online. But when he asked me this question, I noticed that he didn’t believe it or maybe it wouldn’t work with him. In the personal trainer business, there is part that is an intellectual service. What I mean is that there is a part of this job, which is to give people advice so they can improve.

All the skills that give advice can be turned into a product (information product). There is a huge challenge for personal trainers and service providers who trade their time for money. How to make more money (because there is a lot of competition) while a person can’t be in several places at the same time physically ?

Advice online

The trick is that instead of explaining the same thing to someone 1000 times, you write a book/ebook, you makes videos or your do an online training program. With these supports, it allows you to save time on repetitive tasks and automate a part of your income.

Some might think that this method doesn’t work with all types of service providers, but with the technologies evolution, it’s changing. We find online training program for salsa, golf, guitar, boxing, mma, auto mechanics, plumber, etc. do some research on Google or DuckDuckGo and see.

For example, you want to learn boxing. Traditionally, you have to go to a boxing club to learn and improve your technique with sparring. But you learn that there is an online boxing training program from Floyd Mayweather. In this training program, Floyd Mayweather shares his best tips and techniques to improves your boxing performance. Are you participating in this online training program or not? I think so, especially if you’re passionate about boxing.

If you have the budget to participate in Floyd Mayweather’s online boxing training program, you’ll be very motivated to do so. Even if Floyd isn’t near you to correct your technique, he has clearly good tips to share with your to improve your performance and your boxing technique.

This is why it’s important not to put barriers to explore new things, to put in place innovative projects because it’s doing things that we learn what works and what doesn’t work.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-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.

Protein (Part 3)

2019-04-172019-04-17 by Steph

protein, supplement, whey, powder, shaker

Before read Part 3, be sure you read Part 1 and Part 2 .

Protein supplements

In training program, there is always a nutritional plan because to build muscle lifting weights isn’t enough. The good quantity of protein in relation to your bodyweight is an extremely important element. But as you’ve noticed, it’s difficult to eat enough protein without eating too much fat. Protein supplements are a solution.

Protein supplements can increase protein intake without increasing the fat’s amount in your body and ease protein intake several times a day. Eating several times a day is essential for a bodybuilder and having tips to make it easier is appreciated.

There is an incredible variety of protein supplements and they really have a dessert’s taste. What’s interesting is that they’re more and more rich in nutrients with vitamins and minerals and in macronutrients with proteins and carbohydrates. Find a protein supplement that meets your nutritional needs and tastes can be a help in your nutritional plan.

whey, protein, supplement, glass, milk, egg, soy, shaker, powder

As there is an incredible amount of protein supplement, there are several things to check to help you choose. First, reading the label is important because there are some that really contain too much carbohydrate. It’s good to know that carbohydrate improve the conversion of food protein to muscle protein but an excess of carbohydrate creates an excess of calories which prevents your body from easily burning fat. Therefore, it’s necessary to count the number of carbohydrate on the label.

Second, protein supplement that is consumed pure, without a meal or without carbohydrate, isn’t metabolized effectively. Research shows that for the protein to be used for protein synthesis, it must be consumed with calories, especially those from carbohydrate. Otherwise protein and used as energy production.

On the other hand, if you’re on a low carbohydrate diet and you increase your protein intake for energy (to compensate the lack of carbohydrates), it may be a good idea.

Third, the protein source of protein supplements comes from 3 foods :

Milk protein (whey, milk protein concentrate and caseinate)
Egg protein
Soy protein

All these proteins are of high quality. For the moment, no scientific studies show that there is one protein better than the other. Protein supplements made from milk and eggs are the most popular among bodybuilders. Soy protein has a specificity because it can reduce serum cholesterol rate in some people. This may be advisable for people with cholesterol problems but it’s careful because it’s possible to find a lot of GMOs in soy.

It’s important to remember that protein supplements aren’t created to be the only source of food protein. A balanced diet consisting of whole foods is essential for a healthy diet and building muscles.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-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.

Entrepreneurship And Personal Development

2019-04-122019-04-12 by Steph

What’s up ? This is THE stephane ANDRE !!! I heard Olivier Roland’s tips and I learned some good stuff.

Entrepreneurship and personal development are 2 related elements. To start, I think it’s necessary to define “personal development” because there is everything and anything. Personal development means self-development. Self-development means getting better. It’s important to clarify this definition because the majority of people (and also the majority of my family members) think that personal development is a scam.

Personal development

What I understand is that these people are talking about companies in the personal development industry. And yes, as in all industries, there are scammers but the difference with personal development is that we buy not a product or service but training. And to know if a training is effective it takes several months. But I repeat again in every industry, there are scammers and there are excellent personal development companies. Now, we agree that personal development is about getting better.

Entrepreneurship

For a company, a company must always improve its products or services to satisfy clients. As you can see, the word « improve » is common to both. Entrepreneurship is something that takes you out of the comforts zone and asks you to be bold. It’s something that many people dream of doing but don’t dare to do.

Entrepreneurship is something that involves risks and even significant risks such as no longer having money, going bankrupt, being the laughingstock at by your family or co-workers who have stayed in their jobs and who tell you : « You see, I told you ! », etc.

The problem with entrepreneurship is that we can’t learn to be an entrepreneur at school. I know there are good schools that teach a lot of things, but it’s only in the field that we learn. And with high tech, everything is changing very quickly and schools don’t have time to create a course on a specific topic because on the field it has already changed.

Same common point

When you decide to be an entrepreneur and start a company, you need to improve yourself and learn new things to grow your company. My opinion is that entrepreneurship is a great way to become a better version of yourself.

Entrepreneurship and personal development are linked because of the verb « to improve ». There is also another way to improve yourself in life. We’re experiencing difficult problems that make us move out of our comfort zone and evolve. But the problems always happen by surprise (like my dad today with his early Alzheimer) while the entrepreneurship, it’s us who decide to make this process, it’s intentional. And because it’s intentional, this process allows us to improve yourself, to improve the lives of loved ones and improve the world.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-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 .