Carbohydrate

carbohydrate, bread, rice, pasta, potato

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.

carbohydrate, bread, rice, pasta, potato

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:

  1. Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
  2. Size of muscles increases when the body stores glycogen and water in individual muscle cells.
  3. Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
  4. 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

carbohydrate, supplement, powder

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 .

How To Have Too Many Clients

too many clients

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

The trick is that you have to have more people who want to buy your product than products available. This trick is also valid for service.

This trick is that you have to develop your audience to make sure there are so many people who know you that it’s not possible for everyone to buy your products/services. Here is an example.

Imagine that you have a bakery. As there are several bakeries in the neighborhood, your turnover is limited because of the local radius. People don’t go kilometers (miles) to go to bakery, usually they go tho the bakery closest to home.

Social media for your company

social media

There is something to boost your audience/clients through the internet. It’s to develop your bakery’s presence on internet with a blog, a podcast or a YouTube channel. With a YouTube channel, you can show what you do every day with vlogs. You make a video when you get up at 4 in the morning to make breads and cakes, which means that you film the process (knead the dough, the oven, etc.). All these videos, you can publish them on YouTube, Facebook, Instagram and other video support.

To start, you will publish these videos to your local clientele, then to a national level and then to an international level. This is an important first step but it can be quickly copied. To differentiate yourself from other bakeries, it’s necessary that you have an extremely good cake with a secret recipe. You can make videos of this cake with a secret recipe but you don’t show the whole process, all the ingredients. It’s a cake with a secret recipe like Cola-Cola.

Tell a story about this secret recipe to make it mysterious. It must be a true story like : « It’s a recipe from my mother’s grandmother » or « It’s a recipe I accidentally created ». With this story, this storytelling, people of the neighborhood will know you better and you’ll become a local celebrity. And what’s interesting is that there will be people from other cities coming to your bakery because you’re the baker who has this great YouTube channel.

With a website, you can sell your breads ans cakes online in other cities. Because of your presence on internet, local newspapers will do an article about you because there is buzz. And you can display these articles in your bakery in a very visible place so that all clients can see them. All this will boost word of mouth.

2 options

options

After a while, you will not be able to satisfy the request and it’s at this moment where you have to ask yourself these 2 question :

  • Open another bakery. You will work more, earn more money and recognition.

  • Increase prices. You limit your time for the quality of life or the quality of your products because you’re an artisan.

In London, there is this Japanese restaurant, The Araki , which has 3 stars in the Michelin guide. There is a waiting list of several months to eat there. The Araki has one menu only of £300 and only 10 seats. It’s really interesting to read their « Booking Policy » .

I know that this can’t be applied in all professional fields but it gives you the possibility to have more clients.

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 bistro to eat Haitian food, click here.

The Mistake Of Learning From Mistakes

mistake

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

It’s true that learn from your mistakes is a good method to improve yourself but you can do a huge mistake by doing this. Let me explain to you, the huge mistake is to only learn from your own mistakes. Look the world, we’re billions and there are billions of people who lives before us. As everyone makes mistakes, learning from mistakes of others is also a good strategy.

Mistakes of others

mistake others

Look mistakes from people who are in the domain where you want progress allow you to save time and money. I think we know it but we forget to do it quickly. It’s important to have a strategy to learn from mistakes of others to progress.

I tell you the truth, I also made this mistake several times. Sometimes I noticed that I had a talent and I was alone in solo thinking that I was smart enough to succeed. I thought I didn’t need professors, books, etc. It’s an ego trip, it’s the best method to waste time and almost guarantee failure. Yes, I know there are exceptions, some people happen to be successful in being solitary wolves but it’s clear that they lose a lot of time.

No matter where you want to succeed, there is a golden rule. You need master the basics ! Once you master the basics, you can be creative but not before.

You can try to be creative before master the basics and in 90 % of the cases you’ll fail, it’s true. Look at people who are successful, people who are creative, they were all newbies and they all learned the basics.

Example

Looks at the creative chefs who have restaurants with 3 stars in the Michelin guide. Do you think at the first day in kitchen, they said to themselves : « Go, I make a crazy recipe ? ». No, they learned to cook rice, pasta and they had to learn the basics like everyone else.

There is a company very creative that is Cirque Du Soleil  that reinvented the show. You notice that there is a lot of circus inspiration and other domains. It looks very similar to fusion restaurants. You know this concept where you take the best recipes from 2 countries and you make a mix of 2 to make a menu.

Learn form mistakes of others

biography

First

The simplest method is to read the biography from people who are successful in the field where you evolve. You’ll learn a lot of things, you’ll see that they strarted from nothing and sometimes they made incredible mistakes. Reading biographies helps you avoid making these mistakes.

Second

Be in touch with people who are successful in your field. Don’t absolutely look for people who are at the level where you would like to be, communicate with people who are better than you. Ask them what are the classic mistakes that beginners make.

Put in place a stratregy to know mistakes of others and solutions they used to move forward. You’ll see, this will save you from unnecessary stress.

Attention is a thing to do in addition to attend trainings, see tutorials in video,etc.

What I mean is not be a lone wolf. Connect you, inform you, be curious, attends trainings and find mistakes that you must not make before you make them.

-Steph

P.S.Do you want free compete workout programs ? Click here 

Free smartphone apps :

To track my calories, I use MyFitnessPal 

To track my workout program, I use Jefit 

Meet People In Shape

meet people

I read a Nerd Fitness article  and I learned good stuff.

This has been scientifically proven that we look like the 5 friends we see most often. Think about your 5 best friends :

  • Are they successful ?

  • Are they happy ?

  • Are they healthy ?

  • Do they to exercices ?

When you see a friend’s group, they all have about the same state of mind. When a person of this group want to change, it becomes complicated. Once case that has all happened to us is that on the day we decided to work to be healthy, we were the only person in the group to do it.

And when you’re the only person who want to have a better health, it happens :

  • You decrease your consumption of sugar => your friends complain that you’re in a good physical condition and force you to go eat in a fast-food

  • You go to train at lunch => your classmates or co-workers make fun of you because you’re weird and force you to go eat at the best restaurant in the town.

  • You have a new pullup record => your friends complain that you didn’t come to the bar after school/work.

Don’t worry, these situations also happen to me. It’s hard to reach its goals when people around you want you stay like them. But be healthy is one of the best goal in the world and you aren’t the only person to know this pressure.

This is the moment, yes, it’s the moment to meet people who want to be healthy. Be surrounded by people who are healthier, stronger and faster than you is extremely motivating.

How to find people in shape

how to find people

Here are some tips :

  • Google

    Do a search like : « your activity + your town » and see results. It’s easy and effective. You want to do Tai-Chi, Taekwondo or badminton, you’ll find about 20 clubs in your town.

  • MeetUp

    It’s really cool. Do a search of your activity within 4-8km (3-5miles) of your town. You’ll find about twenty clubs. In 5 minutes, you subscribe on MeetUp.com  and you find 20 interesting clubs, easy !

  • Ask a person who is in a good shape that you see regulary

    This can be a classmate or a co-workers or on Facebook. You can start the conversation with : «  Hey, you’re in shape, what’s your secret ? ». This person will tell you his/her sport and his/her days of training.

    You need to do a training session with this person, even if you don’t like his/her sport. Imagine that during the training session you meet a person who share the same interests as you. You would never have met this person if you hadn’t done this new sport, right ? In the beginning, it’s important to say « yes » to have new contacts.

  • Think different

    Don’t be afraid to think differently to do different activities. There are clubs of soccer, dance, ice-hockey, yoga, etc. Chose something that interests you and give a try. If it’s an activity you’ve never done before, it’s even better. How can you know if you like something if you have never tried ? This is exploring, adventure.

Say « YES »

say yes

It’s important to say « yes » to everything when you do a new activity. Let’s me explain, all these activites have events with social media. Say « yes » to participate to these events to meet more people and have new opportunities or discover a new activity that is implanted in.

Now, I’ll tell you the truth. It’s important to say « yes » more often than « no » if you want that people continue to offer you new activities.

Imagie that you offer regularly to 2 of your friends to do new activities. Your 2 friends always answer the same thing and that’s it :

  • Friend A : « Ooooh no, I can’t today. I have a lot of things to do. Maybe another time ».

  • Friend B : « Mmmmmmmh, what is that ? Ok, we go there together of we find ourselves there ? »

After a while you’ll not propose anything to Friend A and you’ll only talk to Friend B. So for yourself, you want to be the Friend A or the Friend B ?

Go to a MeetUp alone

meetup

When you go to a MeetUp arrange you to go with somebody to stay motivated. But be careful, this often prenvents us from having new contacts. If it’s not possible, you need to be prepared to go to a MeetUp alone.

If you don’t usually go to events on your own, there are skills you can learn like confidence and social interaction.

Here a plan to have new conctacts during a MeetUp :

  • Smile

    This is the most crucial thing. Who like to talk to a scared person and who has a closed face ?

  • Don’t look for another person alone

    It’s easier to talk to a person alone than a group but there is a trap. This person is like you and is to shy to talk to someone else and you’ll spend the rest of the time to talk together in a corner without meeting anyone.

  • Make eye contact, give them a firm handshake and introduce yourself

  • Ask «  Are you here for the _______________ MeetUp ? »

    Continue the conversation with : «  Ok, cool. I signed up yesterday and I didn’t know what to expect ».

  • Ase open questions

    « What brought you here ? » or « Where are good places to do this activity in the city ? » or « Why did you start this activity ? »

  • If the conversation starts to be annoying

    Ends the conversation with : « Great to meet you. I’m gonna run to the bathroom/grab a dring ». You do the thing you said and you go to the another group.

Note

In a Meetup, you’re surrounded by people who want to meet people. Don’t do the anti-social and profit to have new contacts. Here a video  and an article  of Ramit Sethi to help to improve social skills.

Proactive

proactive

It’s not with magic or thniking very strongly (Mmmmh, The Secret ?!?) that you’re going to have new activites or meet new people in shape. It’s for this reason you need to do the first step because they are not going to come to seek you, it’s up to you to be the hunter.

It’s worth looking for them because they’ll help you reach your goals, encourage you to be healthier, be stronger and be faster.

Then goes hunting for people in shape

How it went when you joined a new club or met new friends when you decided to be healthier ?

-Steph

P.S. Do you want a platform with free training programs ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Sometimes We Are Struggling To Be Healthy

struggling to be healthy

I read a Nerd Fitness article  and there is good stuff.

Doing things we know we need to do may sometimes seem impossible. We know we can have a better lifestyle to « stay motivated » and « get focused ». And yet when we work on a long-term project, we have the impression of always starting from scratch.

We doubt : « What’s happening ? Why I can’t do it anymore ? »

  • I know I need to eat better

    But after cook healthy meals for one week, I don’t have the time to cook and I buy pre-prepared meals.

  • I know I need to train more often

    But after train for one week, I’m less motivated, I see no result and I’m demoralised.

  • I still have a good physique

    But I try to have an athletic body like the pros but it’s always frustrating.

I already tought about it and I think you too. Change this situation can be useless if we aren’t well prepared. It’s like a video game when you will fight a Boss with 50 % of your life without potions.

Boost your inventary

inventory video game

It’s real, I advise to everybody to prepare their meal of the day in advance (like my Instagram’s video) to have health meals. And I advise you to eat 1-3 time per week in a restaurant (see tips for eating at restaurant and staying healthy).

There is the perfect plan and the realistic plan. We like prepared perfect plans to reach our goals but in reality, it’s harder. An imperfect plan executed is better than a perfect plan poorly executed.

  • Potion

    You can go in a restaurant to eat a big plate of rice, protein and vegetables. It’s quickly prepared, it’s not expensive and you have healthy foods in your body.

  • Improve weapons

    Find a blender with a good motor to do fruits/vegetables shakes. It’s perfect for a snack at 16h (4pm).

  • Improve your armor

    Buy a rice cooker to save your time in evening.

These elements help you to reach more easily your daily calories goal. I have never plan my meals for all the year, I plan what I will eat each week (when I go to the supermarket) and each day, I do my best to eat as healthily as possible despite the unexpected. It’s this imperfect plan that I use and I see results ! If I had continued to follow my perfect plan, I think I would have given up because of my environment.

Now, when I see old friends they’re surprised to see how my physique changed better and there are some who jealous me (but there is less brawl than before, it’s cool).

In a video game, when you will fight against a new Boss, you will have the maximum of potions to have the maximum chance of winning. When you attack a new problem in your life, adjust your priorities to build a new habit or miss your attempt to be healthy.

Mercenary and strategy guide

mercenary

In a video game, you can have mercenaries to help you to fight the Boss and you can unlocked strategies can help you have the advantage.

You used strategy guides or tutarial video to help you to beat a difficult Boss. Some people say it’s « cheat » but it’s up to you to follow instructions and execute them properly for it to work.

In life, you can also have mercernaries and strategy guides. You can find tutorials like « How to do squat properly » or « How to create your workout plan » but often it’s our lack of knowledge or lack of confidence that keeps us from succeeding.

Have a great mercenary (personal trainer) to reach your goal who all times yelling, prodding, educating and helping you to have results. Just have somebody to help you for one session or for one week can do the difference between long term success and long term frustration.

That means you need to have a mercenary (personal trainer) forever ? No, but it’s good to have the opportunity for several months to learn from a great mercenary (personal trainer) to follow the patterns set out in a strategy guide to have confidence to attack the Boss without being assisted.

A victory is a victory

victory

When you try to fight the Boss, all that matter is that you have 1 % of life when the Boss has 0 %. This can be an ungly fight and even you used 10 potions, this victory is important to continue. It’s for this reason you buy potions and upgrade your armor. This is what make the difference between victory and throw your controller against the wall.

The life is the same and it’s important to organize priorities to have success :

  • Discuss with your family about the financial investment to have a better health (gym, mercenary)

  • Save money to by health product and have tools necessary to avoid to eat at restaurants everydays.

Organize your priorities to reach your fitness goals and others aspects of your life, right now. There are Bosses that you fight with 50 % of your life ?

  • Hard to meditate everydays ?

    Use calm.com  and follow the 2 minutes of meditation guide (strategy guide).

  • Hard to start yoga ?

    Subscibe to a yoga class for a month to learn movements. By this way, you will have more confident to do yoga at home (mercenary).

  • Hard to eat better ?

    Seek in Craiglist or another website that do the same thing and find a Chef to prepare meals for you at a reasonable price for a month (improve inventory)

  • Hard to walk more ?

    Buy a Fitbit and train you body to walk 10 000 step each day until you can do it without technological assistance (improve armor).

  • Hard to do squat and deadlift properly ?

    Hire a personal trainer to learn properly to do squat and deadlift. Contact this personal trainer one month later to check your technique (mercenary).

  • Hard to learn a new language ?

    Use iTalki.com  and speak with a native speaker and in exchange you learn to him/her your native language. (improve your group).

Yes, it’s possible. You will try several times and you will do several mistakes to improve yourself and it will be difficult. The most important is to know why you do all these things and not the others. It’s to improve your lifestyle and you’re the only person to do it.

What is the Boss you’re fighting and what mercenary, armor, potion, you use to build this new habit to beat it ?

-Steph

P.S. Do you want a free program training ? Click here 

Smartphone apps:

To track my training program, I use Jefit 

To track my calories, I use MyFitnessPal 

Tips For Eating At Restaurants And Staying Healthy

restaurant

I read a Nerd Fitness article  and there is good stuff.

It’s easy to prepare our meal when we’re in our headquarter because we have all ingredients but when we go eat at restaurant, it’s not the same thing and we enjoy to eat anything.

Eat at restaurant = unhealthy meal ? No, not cecessarily

If we have go to the resaurant, whatever reason, we can make change when we order a menu that help us to eat healthy.

Teddy Roosevelt (the 26th president of USA) said  :« Do what you can, with what you have, where you are »

Restaurants

restaurant

Here are techniques to help to eat healthy when you’re outside.

Explores the menu before

Explores menus on the restaurant’s website and pre-selected your options before to go to the restaurant. This avoid you to struggle to have the willpower to eat healthy when you’re going to place the order.

If possible ask to place your order first. Whenever the server asks who wants to order first, speaks ! If you’re the only person of your group of friends who eat healthy, this will help you to not be influenced by the Matrix (pizza, french fries, etc). This avoid too to heard this sentence : « live a little ! ».

if you order first, the opposite can happen. You can influence your friends to eat healty and it’s cool.

Ask for help from your server

If you see a menu that who like at 80 %, don’t be afraid to modify the menu. This happens all the time and the server really doesn’t care. A chicken sandwich can become a plate of meat and vegetables.

99 % of the restaurants where I go give me a plate of chicken and vegetable, if I ask for it, even if it’s not on the menu. The goal of restaurants is to make clients happy.

Order water

Order always water rather than soda or other sugary drink ! Processed sugar is bad. You want someting with taste ? Sugar-free Ice tea.

Avoid fast-foods

Go to a grocery or a supermarket to find hot good food.

Avoid french fries

Order potatoes baked, grilled or steamed.

Not chips, bread or popcorn

Ask your waitress to not bring them.

Big entree

If the entree is huge, ask to decrease protions. This avoids eating a meal at more than 3000 calories.

Eat slowly

It take 1 minute to your brain to realize your stomac is already full. Slow motion, enjoys the conversation of people with who you eat.

manges.

Joker

If you friends harass you with « live a little », explain them you have an allergy or a weird reaction with some kind of food (you can lie, it’s for the good case). You will see, they will help you to eat healthy.

Not force to eat all the plate

According to the culture from where you come, not eating the whole plate can be rude. Put a napkin on the plate and ask to take the rest for home.

Stay cool

so serious

Remember that you’re human. If you decide to eat an unhealthy meal and it not a cheat meal, you don’t do anything bad. Your human, your scheldule can be crazy, and somethimes you just want to eat a pizza. It’s OK. Remember that there is nothing wrong, if it’s a conscious decision and you have chosen to do it. But the next meal must be healthy to back to good habits.

A unhealthy meal will not destroy your day but if you thind « I ate unhealthy at the lunch, my day destroyed. I will eat unhealthy tonight and I will eat heathy tomorrow ». This type of thinking destroy your lifestyle, this is really bad.

What is your best tips to eat healthy at the restaurant ?

-Steph

P.S. Do you want a free training program ? Click here 

Upsell

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

Olivier Roland was in the Heathrow’s airport to take a plane. It was in the morning then he took his breakfast in the airport. Look this scene :

  • Olivier : Hi, I would like a green tea

  • Cashier :Ok, do you want a large cup ?

  • Olivier : No, no, I want a normal cup

  • Cashier : Do you know, it’s 10 Pence more for a large cup. Are you sure you don’t take it ?

  • Olivier : Thank you but a normal cup is enough for me, thanks.

While he was drinking his green tea, Olivier realized than the cashier tried to sell him more hot water for 10 pence. The Café must earn a little more money with this technique.

For another product or service

Of course, systematically offer upsells with each sale. This can be a larger amount of a product that someone bought or a complementary product. A upsell is a complementary product that you will propose to your customer at the moment when your customer is most likely to buy, when your customer have his/her wallet in his/her hands.

The most successful restaurant have this kind of offer. Just an exemple, McDonald’s. If you order just a hamburger, they will systematically offer you the formula with french fries and a beverage. There are many companies that lose a lot of money each day by not offering that kind of thing.

The question of the day is : « What do you can offer like a complementary product or a additionnal product or a larger amount of a product you have. The simple fact to offer systematically to your customers to buy these products at the moment where they buy, will automatically increase your turnover with a little amount of effort.

Be skeptical and test it by yourself ! Tell me what do you think about ?

-Steph