What Words To Know In The Fitness (Part 2)

black man fitness yoga

This part of what words to know in the fitness is more about diet and nutrition. If you didn’t read the first part, click here.

Healthy

  1. A healthy body has a lot of energy and strength. This means that the body doesn’t have any dysfunction, damage, illness or pain.
  2. Something healthy can be emotional, mental or physical

Hormone

A hormone is a chemical. Body fluids or blood carry it to organs and cells for a specific function.

Cholesterol

Cholesterol is a material soft and waxy in body tissues. It’s an essential element to create cells and different hormones.

Food

Food is a physical thing. The body absorbs it and uses nutrients to provide the energy and growth needed.

Diet

  1. A diet is the food and drinks food ingested by an individual.
  2. A diet is a certain plan for managing a person’s food and drink. This plan has a specific goal such as gaining/losing weight or others.

Nourish

To nourish is the act of bringing food or other materials to help the body to be healthy and growing.

Nutrition

Nutrition is the mechanism to nourish the body. It’s helpful to be healthy by creating and changing tissues.

Nutrient

A nutrient is a material. An organism needs it to stay alive and grow.

Macronutrient

A macronutrient is a nutritional component in a huge amount needed for a diet. It is usually composed of carbohydrates, fat, minerals (magnesium, zinc, etc) and protein.

Vitamin

A vitamin is a materiel. An organism needs it for cells can work and grow.

Mineral

A mineral is a natural material without carbon from the earth. There are several such as zinc, magnesium, sodium, potassium, etc. The body needs minerals to create hormones, regulate the heartbeat, or produce bones. They are essential for many physiological functions.

Sugar

Sugar is a carbohydrate in the sweet category. It comes from fruits, grains, plants, and other sources.

Glucose

Glucose is sugar. It is available in nature and is an essential source of energy. Glucose composed of several carbohydrates

Blood Sugar

  1. Blood sugar is glucose in the blood
  2. Blood sugar is the accumulation of glucose in the blood. The method of measurement is in milligrams of glucose per 100 milliliters of blood.

Sucrose

Sucrose is a sugar. It is available in nature from plants, sugarcane or sugar beets. Sucrose is usually called table sugar.

Fructose

Fructose is a sugar in the sweet category. It comes from fruits and honey. The liver turns fructose into glucose and puts it in the blood.

Galactose

Galactose is a sugar. It comes from dairy products. Besides, it has the same process as fructose with the liver.

Lactose

Lactose is a sugar. It comes from milk.

Glycogen

Glycogen is a carbohydrate. It comes from the liver and muscle tissue. It stores energy and transforms that energy into glucose for the needs of the body.

Simple Carbohydrate

A simple carbohydrate is a carbohydrate. It decomposes fast into glucose for the body’s needs. In the simple carbohydrate category, you can find sucrose fructose or lactose.

Complex Carbohydrate

A complex carbohydrate is a carbohydrate. It’s a simple carbohydrate chain. Not to mention the fact that it takes time to decompose into glucose.

In the complex carbohydrate category, you can find vegetables, whole grains or beans.

Starch

Starch is a complex carbohydrate. It comes from vegetables and fruits. This is also used in certain food to thicken them.

Fiber

Fiber is a carbohydrate. It comes from foods such as grains, legumes, vegetables or fruits.

Insulin

Insulin is a hormone. It comes from the pancreas and during eating, it released in the blood. Insulin helps fat tissue, organs, and muscle to store and use the food’s nutrients.

Index

An index is a structure for organizing information. This allows to analyze it and compare it to different information.

Glycemic Index

The glycemic index (GI) is a numeric structure. It lists the rate at which the body turns food into glucose. This food classification is a scale from 0 to 100 based on the influence of food on blood glucose.

55 and under on the index is low. 56 to 69 on the index is medium. 70 and above on the index is high.

The fact than the liver transforms fast the simple carbohydrates, they have a high GI level. White potato has 82,.white rice has 89, white bread has 71, and sucrose has 65.

In contrast, the liver transforms slower the complex carbohydrate. That’s why they have a low IG level. Whole grain pasta has 42, peanuts have 7, black beans have 30, and apples have 39.

Fatty Acid

A fatty acid is an acid. It comes from fat or oil from plants and animals

Essential Fatty Acid

An essential fatty acid is an acid. It’s crucial for human beings because the body can’t create it. Foods provide it.

Saturated Fat

Saturated fat is fat. It can be solid at room temperature. It comes from plants and animals. Not to mention you can find it in palm kernel oil, cottonseed oil, coconut oil, lard, butter, cheese, cream, and meat.

Unsaturated Fat

Unsaturated fat is fat. It can be liquid at room temperature. It comes from plants and animals. You can find it in fish, oils vegetable, nuts, and avocado.

Trans Fatty Acid

Trans fatty acid is an unsaturated fatty acid. It’s available in nature and in an artificial way. You can find it in processed foods such as frozen dinners, ice cream, fast food, pastries, and cereals. Foods with “hydrogenated oil” have trans fatty acids.

Milligram

One milligram is a metric unit of weight. 1000 milligram is one gram.

Milliliter

One milliliter is a metric unit of capacity. 1000 milliliters is one liter. One liter is about 4.2 cups.

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

-Steph

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 .

Basic Nutrients

nutrient, nutrition, carbohydrate, lipide, fat, oil, protein, macro, food

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

There are 3 basics nutrients called macronutrients :

Protein

A protein is made of different amino acids to provide the materials constituting the muscle tissue. A protein is also a component used in all body organs such as tendons, bones, skin structure and other bodily functions because all enzymes are proteins.

Carbohydrates

Carbohydrates are fuel for energy. They’re made of different molecules more or less complex than those of sugar or starch.

Fats

Fats or oils contain the densest energy reserves.

Water

Water is an essential element. It make up about 72% of the muscle and most bodybuilders drink several liters of water a day.

There are several nutrients called micronutrients :

nutrient, nutrition, food, vitamin, mineral, fruit, vegetable, micro

Vitamins

Vitamins are essential chemical elements that allow several biochemical reactions.

Minerals

Minerals are essential for many vital functions of the body.

Essential amino acids

Amino acids are part of the protein that we receive from food.

Essential fatty acids

Essential acids are elements that we receive from plants or fish oils.

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 .

Manage Your Carbohydrate

carbohydrate source food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

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.

Back To The Source Of Human Strength (Part 1)

source

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

When I’m in gym, people tell me why they started to train. There are several reasons, lose weight, gain muscles or to be in shape for a special event. There is a golden rule to have result in strength training, it’s eat clean and lift heavy.

Everybody says it, eat clean and lift heavy but what does that means ? I think it’s time to go back to the source.

Why

why

The life is easier when we’re stronger, did you notice it ? By exemple, to carry bags from supermarket, to carry a piece of furniture, to run to be in time, etc. Everything is easier.

Strength training is extremely efficient to build muscle and burn fat. Whether to lose 6kg (15lbs) or 45kg (100lbs), it’s the same thing.

Strength training help to build muscle and lose fat but it also help to stop or even reverse sarcopenia (it’s skeletal muscle reduction with aging). Train our skeletal muscle allow us to be independant (therefore avoid nursing homes) and live longer.

The profits list isn’t finished yet.

A nice athletic body

Strength training help you keep your muscles while you’re in calories deficience and losing weight.

Strength training allows you to have a better oxygen consumption than aerobic exercices. After training your body needs to make a lot of efforts to recover and return to the normal state so the state you had before the training. Scientific studies have shown that your metabolism‘s level increase for 38 hours after your training.

Strength training increase your metabolism, increase your Resting Metabolic Rate (RMR) because your body needs more calories to keep your muscls than to keep your fat. It’s estimated that for each 4.45kg (1lbs) of muscle, your RMR increase of 30-35 calories.

Improve your health

Strength training help you to improve your balance and coordination, improve cholesterol’s rate, help to control blood sugar, stop muscle loss, improve blood flow, reduces your resting blood pressure, build a stronger heart and increase bone density.

Feel better

It’s clear with strength training you have more self-confidence, your have more energy, a better mood, less anxiety and less stress . It also improves the quality of your thoughts, a scientific study has shown that this increases the cognitive function .

It’s not advisable to do a strength training 1 hour before sleeping. On the other hand to train early in the day helps to prevent sleep apnea  and insomnia.

Prevents diseases and degenerative diseases

You notices that many men and women die because of cardiac disease. Stength training helps to solve problems that are factors of heart disease such as inactivity, diabets, obesity, high blood pressure and cholesterol. Cardiologists begin to advise strength training to people who have heart attack.

Strength training helps to manage and improve the lifestyle of people with clinical depression , cancer survivors , have had a spinal cord injury ,who have recently had a stroke , fibromyalgia , Lymphedema , Down Syndrome , Parkinson’s Disease , Osteoporosis  and Arthritis.

It’s fun

Strenght training helps to reach your goals whether an effective training of 20 minutes to have a good naked body or to do a sports competition. It’s fun to see our progress because it’s like increase level in a video game. If you want to be better in a sport like badminton or rock climbing, strength training is a good choice.

People who shouldn’t train

The only people I’ve found who shouldn’t train are people who have an injury and it’s a break that doesn’t last long. We’re human being and it’s natural to carry things and move. Strength training is recommended for pregnant women , children and teenagers  and even paraplegics .

Obviously, it recommanded to see his/her doctor before beginning a strength training program to adjust the training program.

Basic objections

objection

But I’m too old, it’s not reasonable

When people between 30 and 60 years old tell me that they’re too old, I laugh because it’s a lie. It’s like say : « I don’t have time » and later I see a messsage on Facebook like : « Yestersay, Game of the thrones was epic ! ». Scientific studies have shown that people between 70 and 90 years old had impressive results in 10 weeks .

Other scientific studies have shown that this helps to avoid dementia  and to delay Alzheimer’s .

People who think they’re too old to train are exactly people who should train.

But I just want to be better for a sport and I want to stay fit

Strength training improve your muscle’s endurance, scientific studies have shown it. Resistance exercices help to increases overall muscles endurance , fix nervous system problems and increase activation of motor units within your muscles.

I don’t want to bulk too much

It’s a great strength training’s myth, it’s not in 1 year than you’ll have the bodybuilder’s body no matter wheteher you’re a man or a woman.

For women, here 2 exemples of moms who have become strong and fit without having a bodybuilder body. This is the story of Veronica  and Bronwyn .

Have a the body of a famous bodybuilder doesn’t happen in one night. Naturally we don’t have the amount of homones to have the body of a famous bodybuilder. We need to eat a huge amount of food (8 000 – 10 000 calories per day) and a huge amont of drugs (no, no, it’s another type of pharmacy, it’s true).

I’m fat, I want only lose weight

I’m fat, I want only lose weight

It’s a good reason to start strenght training. By losing weight, you surely want to keep your muscles. I mean, yout want to keep your muscles while you lose fat. With strength training you lose quickly centimeters (inches) in different body’s parts. It’s true that the overall weight loss may seem slow, that’s why is important to track your measurements. With strenght training when you eat with a caloric deficit, it’s increase your metabolism so you lose fat.

It’s boring

What I like with strength training, it’s we can see our progress quickly. It’s like increase level in a video game. I think people get bored when they expect nothing to do between 2 sets. This is why I advise people to have headphones to listen to their own music selection or an audio book to increase motivation.

Muscles and strength training

muscle fiber

Don’t be fancy, it’s interesting to understand how our muscles work to avoid failling into the Matrix’s trap. What I mean is that the only person you gave to impress is yourself and not the others.

It’s our muscle fibers that are small muscle cells that build up our muscles. Our muscle fibers are long, cylindrical and have the size of a strand of hair. Our muscle fibers are composed of myofibrils surrounded by sarcoplasm. I really summarized that but if you want to see it in detail, click here .

We have around 642 skeletal muscles that work together to make move our body. Imagine, when you bend your arm, your biceps contracts and your triceps does the opposite (elongates) to let the elbow bend. Every muscle of your body work as a team to make you move.

We have different type of muscle fibers :

Slow twitch (Type 1 fibers)

Slow twitch fibers are used to convert oxygen into energy for a long period of time. They don’t move quickly to be resistant to fatigue. These are the fibers we use most for marathons.

Fast twitch (Type 2 fibers)

Fast twitch move quickly so they’re not resistant to fatigue. Our body has 2 categories of fast fibers. The type 2A fiber has an endurence characterisitc used for long sprints. The type 2X fiber has « super fast » characterisitc used to short sprints or lift weights. I really summarized that but if you want to see it in detail, click here .

Each individual has a different percentage of slow and fast fibers. It’s for this reason that people are naturally better to run long distances or sprints. It’s funny because we can see it in strength training with people who are better to do sets with high or low repetitions.

It’s the end of the first part and the second part is event more interessting.

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

-Steph

P.S. To read Part 2, click here.

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 

Change Your Diet Successfully

change diet

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

I imagine you took you 1st January’s resolutions to have a better body. Do you always to that ?

88 % of people fail to reach their fitness resolutions for a year ! Yes, studies prove it. But there are 12 % who succeed. Let’s see.

Momentum

super mario bros

I’ll use the game « Super Mario Bros » to explain. When we start the game, we’re small, we don’t have armor (or powers). If we run on an enemy, we lose a life and we start at the beginning of the stage. We restart, we restart and we restart.

And if on our way we find a mushroom, we change, we become bigger and stronger. We can be hit by an enemy one time without restart the stage. If we can continue without being hit, we can fin a Fire Flower. We can attack our enemies at a distance and we must be hit three times to restart the stage.

Healthy eating habits

Everything is difficult when we start something new. We need to be careful because we’re attacking from everywhere. The Matrix use parties, birtdays or advertisements to prevent you from having a healthy diet.

Each times we don’t resist to these attacks (temptations), we feel we have failed and restart to the beginning. The truth is that every day is a success. If in the day you eat one healthy meal, it’s a success !

By giving our maximum to eat a healthy meal a day, we build our strength, then you’ll eat 2 healthy meals a day and we’ll become stronger and so on. Little by little we build a healthy eating habits and we’ll find the Fire Flower to attack enemies like in « Super Mario Bros ».

Short Time Diet

short time diet

The problem I have with these « diets » is that is a temporary food change to achieve a result adn then return to old habits.

For 6 months people struggle to lose weight and then gain even more weight than before. I see my friends do this and I can tell you that every 2 years, everybody notices that they gained a lot of fat. It’s weird.

Diets are like invincible star in « Super Mario Bros », it’s a power that lasts 10 seconds. We can go very far in the stage without being hit by enemies. The problem is when we take the invincible star when we’re small and after we have to fight the Boss. The Boss hit us one time and we restart the stage.

We have more change to beat the Boss when we cross the stage slowly by accumulating coins and power up that we can find rather than invincible star.

To change your diet, it’s the same principle, it’s the transition to a new lifestyle. It’s not temporary, it’s a lifestyle to be healthy all the days of the year all the life.

Education

education

To can change food habits effictively, educating on food is very important. Sugar in processed food is very addictive. When we stop to eat processed foods, we my be lacking as an addict, having a crisis and eating a large amount of it. It’s for this reason we call it « junk food », foods for junkies.

Sugar has the same chemical reaction than cocaine in our brain. Read this article .

Like a junkie we say :

  • « Just one it’s not bad »

  • « Why I need to lose weight, it’s no use »

  • « I stop to eat it tomorrow »

Slowly but surely

I took several months before getting used to a healthy diet. Each month, I had food goal. It’s was like eat a healthy meal during the day, drink green tea, buy only 2 cookies packs during the week, drink a little bottle of water. From month to month, it became easier without having a hug desire for sugar. And if I a desire for sugar (because it still happen), I eat a teaspoon of honey (mmmmh, honey is so good).

I think it took me 9 months to have a complete healty diet. Now, I always adjust my food with smartphone’s application MyFitnessPal  and it’s fun because adjust my food is like do an update with an application, it’s cool.

Execution

execution

The first time we play « Super Mario Bros », we don’t have weapon and armor. We know if we’re hit one time, we restart the stage and a enemy come to us. We press all buttons on the controller to understand how to make move Mario. Serously at this precise moment we don’t think, we execute.

To start we a healthy diet is the same thing.

Perfect meal ?

Forget that, eat pasta or rice with vegetable with meat, tuna or eggs.

Perfect breakfast ?

Forget that, eat oatmeal or a plate of pasta or rice with vegetable with meat, tuna or eggs (it’s really my beakfast, I’m not joking)

Let’s do both things at the same time : education and execution.

What is your worst diet you tested ?

-Steph

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