Future Past

future past present

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

Past

the past

All that we do in the past is done. The past passes and we can’t change anything. No, no, not like in the movie « Back to the future », no.

All that we do in the past shouldn’t be forgotten so that we can learn. Learn by asking the question : « What didn’t go well ? ». Our past created by our choices and our habits.

For good times, we need to keep it as an emotional memory without living in the past.

For bad times, we need to keep this for not doing the same thing in the future.

Future

the future

The future isn’t yet here. We worry for it destroys hope.

We have hope in the future. The hope is an excellent good thing, the best thing.

We can plan our future and always adjust our plans when necessary.

Tomorrow is a new day. If today is a bad day, tomorrow will be better.

Tomorrow isn’t guarantee. Death can take good people.

Present

the present

Today, a new lifestyle can begin until death. When we choose, choose wisely.

We can do something that usually we don’t do. A new experience makes us become more mature.

We may not do something unhealthy that we do everyday. Change is a good thing.

We can take a better decision than yesterday in our life, our love, our health and our finance.

We can be better than yesterday.

We can do something today instead of tomorrow.

Today is the only thing we can control.

-Steph

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

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Fruits are bad for our body ?

fruits

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

Most of fruits comes from trees, it’s for this reason they’re healthy foods. But they’re also composed of sugar and sugar is a bad new for our body. Let’s see.

Healthy

healthy

Fruits and vegetables are planet’s plants that are full of vitamins, minerals, antioxidant and even more.

Fruits are also composed of sugar that is why we’ll enter in the sugar’s science.

A fruit can have a combination of different sugar’s type :e sucre :

  • Fructose

  • Glucose

  • Sucrose (a combination of fructose and glucose)

This combination of sugar that grow with the fruit have a different effect in our body than processed sugar and high-fructose corn syrup.

The difference is fruit’s sugar has fibers and these fibers help our body to slow absorption of sugar in our blood system .

Fruits have a lot of things good for our body and eat them for snack or before a training is excellent.

Fruits can also be part of our healthy meals each day.

Caution

caution

When a person changes diet, an old unhealthy diet with a lot of calories and sugar for a new healthy diet with a lot of proteins and plants, this person may feel lost. Since our bodies have been sugar-dependent easily because of food industry, we must be careful.

When we want sugar, we should think to a fruit rather than a candy. By this way, we give a signal to our brain « Yeah sugar ».

On the other hand to not slow down your weight loss process, don’t eat more than 1000 calories of fruits per day. Burn more calories than you consume is the most important part to lose weight.

Since than food industry put a ton of sugar in fruits, we must be careful to not become sugar addicts. Eat fruits in moderation.

Fruit juice

fruit juice supermarket

I show you the scam ! It’s sugar water (apple juice, orange juice, grape juice, etc.). When fruits are squeezed in factories, there is all sugars but not fibers. And they add preservatives, another type of sugar for flavor and a lot of others ingredients. The scam is that food industry try to make us believe that is healthy fruit juices.

Here, 4 fruit juices, the most popular with the typical amount of sugar inside :

  • Orange juice – 21g of sugar
  • Apple juice – 28g of sugar
  • Cranberry juice – 37g of sugar
  • Grap juice – 38g of sugar

Make a comparison, a 33cl (12oz) of Coke contains 49g of sugar. These numbers are interesting, right ? Do you see the scam ?

Dried fruits

dried fruit

Dried fruits keep healthy vitamins and healthy minerals from fresh fruits and it’s very convenient to carry. It’s convenient for snacks but you have to eat if really with moderation.

We can eat a huge amount of dried fruits because they’re dehydrated then they take less space in the stomac than fresh fruits. The results is than we can have an overconsumption of sugar and calories very quickly.

A tiny handful (a small quarter of cup) of dried grape = 130 calories and 30g of sugar.

Tips

Eat dried fruits to a limited amount and avoid fruit juice unless you squeeze it yourself.

If you’re healthy, continue to eat fruits like you do if it works.

If it’s hard to lose weight and you eat a lot of fruits in your diet, increase your consumption of healthy lipid, protein, vegetable and decrease your consumption of fruits.

If you want to lose weight, eat real fruits in moderation and rarely dried fruits and canned fruits.

I know you’re smart then appreciate fruits and be aware of what you eat.

What is your favorite fruit and what is the fruit you eat in large quantities easily ?

-Steph

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

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

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 

Managing Haters

haters

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

Imagine you’re in a restaurant with your friends and the order is :

  • Person A : Chicken and broccoli, please !

  • Person B : I’ll have fish quinoa and a salad please.

  • Person C : I’ll take the steak, asparagus and sweet potato, please.

  • Person D : I’ll take a hamburger and french fries, please !

In this situation, we see that person A,B,C are healthy and person D is overweight. Do you see person A,B,C say to person D :

  • « Are you seriously going to eat that ? »

  • « Are you sure you should be eating that ? »

  • « You’re overweight enough, you should probably eat more like us ».

Obviously no ! Person A,B,C will not say that, it’s too rude.

Now, imagine this 2nd situation :

  • Person A : I’ll take a medium pizza with sausage and side of garlic bread.

  • Person B : I’ll have the chicken parmesan pasta and salad with extra ranch.

  • Person C : I’ll please have the lasagna and let’s get nachos for the table.

  • Person D : I’ll take a chicken salad please, dressing on the side.

You can see person A,B,C say to person D :

  • « Oh come on, why eat like that ? »

  • « Come on, live a little ! You’re too skinny already »

  • « Jeez, I feel bad for you having to eat like that »

If you’re a healthy person, you live the 2nd situation more often than the first.

When people eat unhealthy foods, everybody is silent but when someone eat healthy food, everybody talk, everybody complains !

Haters gonna hate

haters gonna hate

The truth is most people don’t like change. They want change but they don’t put effort to realize them. When they see a person do positive change, it makes them feel insecure about their lifestyle.

Rather than change themselves, they prefer :

  • Try to pull you down to their level saying « live a little ! »

  • Decrease the magnitude of your results saying « with all you effort you make, you have only that as results »

  • They explain to you why they can’t change saying « it nice for you »

All these comments serve only for haters feels good about themselves. They’re afraid to change their lives and fail or they tried one time and they failed and see you succeed is the proof that they have really failed.

All these haters in our lives can really make us depressed. We feel we’re the only « mutant » who want evolve and we must be the pariah of the group.

Seth Godin said : « You will be judged or you will ignored »

If you’re afraid that people judge you because you try to change your life by having a healthier lifestyle, you have another option : be ignored. Be part of the mass, be a number. There is nothing exciting but it’s without danger.

How

how to

Haters are inevitable and there is ways to deal with.

  • Understand judgments are inevitable

    We’re judging every minutes everydays. Be judged because we « eat healthy and do exercices » is too cool, it’s amazing. It requires a mental change to ensre that it is a « badge of honor » for being the « weird one ».

  • Consider the source

    Constructive criticism can help you to be better. But if you’re criticized by someone who is unhealthy, overweight and miserable, it’s not worth to have interest to this criticize. You can answer with a smile : « I know, I weird, right ? ».

  • Board them

    We have friends and family who want change too but we don’t realize the damage from their comments about our efforts. Explain them what you try to change and tell them you would like to have their support and their help.

  • Reevaluate your best asset, your time

    Analyses the 5 persons with who you spend your most of time. Are they negatives people who never reach theirs goals ? If that is the case, you’re surrounded of people who will never help you to reach your goals and you will end up like them. Be surrounded by people who already reached goals you want to reach to exceed your limits. It’s an excellent motivation to see a person live your goal.

  • Understand you’re not alone

    With internet ew can find communites or groups that share the same values to have a healthy lifestyle. Do a search and sigh in. You can still have unhealthy friends and family but spend more time with people who are healthier and stronger than you.

How do you deal with haters until now ?

-Steph

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

Muscle Memory

muscle memory

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

Muscle memory is an action execute with a lot of repetitions physically or mentally. The body will learn to execute this action more effectively using less brain power.

Your muscles don’t have brain but rather your brain learn to create a procedure list to execute tasks as quickly and efficiently as possible. The majority of the time you do these tasks in mode « procedure » of your brain and this become automatic. It’s like cache memory in your computer or smartphone.

When you play at the first time to a video game, you must learn how the controls work (and you’re really bad). You must learn to :

  • Look left and right

  • Use gun/sword

  • Jump and rolling

  • Move, avoid enemies

  • Attack, defend, cast spell

After several hours of gaming, your muscles begin to memorize. After several days or weeks, you do these things effortlessy.

  • Defeat a boss with combos, rolling, attacking, defending and spell casting.

Muscle memory isn’t only for video games. This helps for several things : driving, cut vegetables, play a musical instrument, etc.

When we decide to be healthy in the real life, this concept of « automatic response » is an important element.

Unfortunately, this can have bad effects :

  • If you spend several months to learn badly to do squat, it’s very difficult to stop this bad habit and relearn the squat in the right way.

  • If you learn to play a song in a bad way (or another activity), you learn to your body « it’s the good way to do it », even if it’s the bad way.

  • When you are busy at school/work and take candy and soda to manage stress, you brain will be train to say : »it’s the most effective way to be happy ».

We really talk about to build habit. Muscle memory can help us to understand how and why we failed in the past and how to do to change it

Muscle memory in the life

muscle memory

We’re creature of habits. The things we do everyday like the way we walk, the way we talk, the way we sleep (or not), things that make us happy or sad are the result of hundred and hundred of repetitions of these activites.

When we try to create new habits, it’s a lot, a lot of work.

For exemple, rather than going to McDonald’s, we must remember of :

  1. Go to the supermarket

  2. Take vegetables and chicken

  3. Go home and prepare vegetables

  4. Cook chicken

  5. Prepare the table

  6. Eat

If you don’t have these habits rooted in your brain, just read this list can be exhausting.

Look this exemple : rather than stay a home to watch the TV, we decided to learn squat :

  • Get under the barbell

  • Tighten the shoulder blades and place the bar correctly on the trapezoids.

  • Inhale deeply and go down

  • Knees lined up with toes

  • Explode back up with proper form

You saw these 2 cases, there is a lot of change !

Automatics things like going to McDonal’s or watch TV, come easy. We’ve always done them and thex require little effort. It’s like a second nature. The second part (new habits) require a lot of amount of effort (don’t worry, you can do it). I tell you, there can have barriers or closed doors the first few times but you must not give up.

After all these repetitions to have healthy habits, I can confirm that train and eat heatlthy is a second nature for me !

How to build

how to buid

In the Malcolm Gladwell’s book « Outliers » , he talk about the concept to master. In his research, he found the the most experts spend around 10 0000 hours to master their professions.

The most important is to not to spend 10 000 hours to practice. It’s to spend 10 000 hours to do the good practice.

Play the same song on piano in the wrong way during 10 000 hours will only allow you to play with eyes closed this song in the wrong way.

Work actively on your technique with a coach or a teacher to focus on imporving all aspects of playing the piano.

To build this muscle memory in our life, we don’t need to spend 10 000 hours of practice living healthy but we need to practice. Without do regulary a healthy activity, you will never feel your new healthy activity like a second nature.

You need to :

  • Take one or two new habits you want to create. No more !

  • Make things easy to do this activity. Minimize difficulties between you and this new life activity that you want build. Find a way to complete this activity using the minimum of willpower.

Exemple :

  1. Take one or two new memory : Rather than to completly change your training program to stop to use machine and start to use barbell/dumbbell, change just one exercice. Instead to do Leg Press, do squat. After 3 weeks when you feel good with squat, you can change another exercice.

  2. Minimize difficulties for the new activity : Do you want run every morning ? Sleep with your running clothes, put your alarm clock across the bedroom and put your running shoes next to the alarm clock. You are half ready, right ?

  3. Remove the need to remember what you need to do : I rename the alarm of my smartphone « Meditation ». When I wake up, my smartphone tell me to do my meditation.

  4. Eliminate the need to use the willpower : I spoke of willpower. We all know we need to eat healthy and do more exercice but we don’t do it. Then when we try to rewrite our DNA and our second nature, we must be strategic.

    If you are always tired after school/work and you miss your training, maybe is better to do your training in the morning before to go at school/work ?

    If you struggle with unhealthy foods during stress moments, do a « purge » and throw out unhealthy foods from your house. It’s harder to eat junk foods when you must go out to buy one.

    If you struggle to stop to pick foods from fast foods before you go home, change streets. Choice different streets to go home, streets without fast-foods.

The essence of all that has above is the practice. You train your brain/body as an integer to build healthy automatic habits.

Momentum is a powerful thing : If you can’t do all these healthy habits when you life become crazy. Take one or two healthy habits you can do and continue to practice. By this way, you don’t need to start back at square when your life will return to normal.

What new habits you want build and what tactics you use ?

-Steph

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

P90X, Insanity, Weight Watchers, Shakology And Nutrisystem (part 1)

diet plan

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

There is more than 1 million fitness product and diet system. This is what I think of certain.

P90X et Insanity

p90x

P90X and Insanity are the most successful fitness infocommercial in history. A program you can do at home and it’s a routine focus on strength training instead cardio.

Advantages

P90X and Insanity are solid program if you have time, energy and willpower. If you like feel so tires that you could die after a training session, it’s for you It’s DVD with intruction step by step to follow during 90 days. Do a strength training increase more self-confidence faster than cardio.

Disadvantages

P90X works because you must do a training of 60-90 minutes, 6 days per week and you must also change your diet to respect the program.

To do this program you must be commited at 100 % especially for the time. For people who don’t have the time to do this program everydays, it’s easy to miss 1 or 2 session and give up. I don’t like feel so tired that I could die after a training session, it’s also for the same reason I don’t do crossfit.

This program during 90 days with DVDs and what’s happen after these 90 days ? A lot of people had a great transformation during these 90 days but after they regain weights they lost.

It’s a program during 90 days with DVD, what’s happen after 90 days ? A lot of people after had a better body started doing what they were doing before. No more DVD, nobody to motivate by shouting at them. This program don’t resolve the problem at the root. This program don’t create healthy habits.

I prefer feeling tired and happy after a training session instead to be so tired I could die.

Weight Watchers

weight watchers

Each type of foods have a number of points. You have un number of points to respect in the day. As long you stay your total of points, you should lose weights.

Now Weight Watchers have a part online and another part with people where you will weigh regulary and see people who will help you to respect your number of points.

Advantages

The part to count points is a great idea and I think is the reason of Weigh Watchers success. When you’re surounded by people with the same goal to have a better health, it’s very motivating to reach your goal.

The feeding process is simple.

Disadvantages

The new version of points system. This update match with the old conventional wisdom « Whole grains are good, fats are bad ». Pizzas have points ? It’s weird for me.

The points system factors is little for the quality of foods. They prefer that you eat pastas or processed foods inteads real foods. Something like steak, vegetables or eggs. In addition they sell some processed foods labeled « health » packed with sugar and preservatives. Of course Weight Watchers foods have « nice » points.

You can become dependent on the points system. Each meal is a mental calculation to respect the day’s total points. At the end of the day, often, people have « extra » points and to reach the day’s total points, they eat unhealthy foods, «  I have the points anyway ! ».

Focus on weight loss. It’s real, you can loss weigth eating unhealthy foods and Weigth Watchers leader understood this very well. It’s dangerous because people look healthy outside but they’re unhealthy inside, internal organs are severly damaged.

Follow a outdated points system and sponsored by unhealthy foods aren’t a long term solution. The points system is good but there no education about foods and ingredients.

Nutrisystem

nutrisystem

You receive foods at home. Then in microwave, you eat it and you lose weight.

Lose weights and continue to eat the foods you like ? It’s weird for me.

Advantages

Nutisystem’s system is simple. You receive your meals at home, you put them is your freezer and heat them for each meals and you lose weights. Following the plan exactly you should eat less calories that before. Eat less unhealty foods than usual is a way to lose weight with success in the short term.

Disadvantages

You think you will be more healthy by eating muffins, pankakes, etc ? You’re wrong !

Nutrisystem has been created to people who want some results without efforts to build some new « healthy » habits. These foods are all weak substituts for real food equivalent.

I prefer take care of me 90 % of the time and eat a real cookie ou have a real pizza one time per week instead to eat bad imitations everydays and pretend I’m healthy.

Like Weight Watchers, Nutrisystem match with the conventional wisdom « Whole gains is good, fat is bad, avoid cholesterol ». It’s better to just eat « real foods » !

Like Weight Watchers, food education is minimal. A little healthy habit is build but nothing for the after Nutrisystem. Because is so simple, people forget everything during vacation or they can’t pay for the foods receive at home

Comme Weight Watchers, l’éducation sur les aliments est minimum, une petit habitude saine est constuite mais aucune préparation pour la vie après Nutrisystem. This system works only for the short term.

Yes, you can lose weight by eating less, but these meals aren’t healthy. Do they give you the energy you need to feel good ? Nutrisystem is good because it’s simple but poor quality of foods, lack of education and dependence on an unsanitary and unsustainable food system. They can do better.

Did you have some experiences with others programs or diet system ?

-Steph

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

Winter is coming

winter

Temperature went down and I ride my bike with my scarf, my woolly hat and my gloves. Everyone looks at me strangely but they are all about to cough or blow their nose. For me, no way of getting sick or catch cold.

I read a Nerd Fitness article about winter  and I want to share it with you.

Throughout the year, we must fight to keep our lifestyle. We do our exercises regularly to have a better physique, we make food choices to have a better health and we build healthy habits to have a better lifestyle.

The Matrix’s attacks

matrix attack agent smith morpheus

But when winter comes, The Matrix attacks us with an army :

  • Holidays are made for us to overeat with a culture that encourages us to eat too much sugar.

  • Shops make several discounts days to encourage us to buy things we’ll not use.

  • Parties at work or at home where we drink too much and eat too much junk food. With our colleagues or our friends tell us, « You have to live a little ! ».

  • Christmas or New Year week where we do nothing, we spend our time on the couch watching TV shows.

  • Our family and friends who encourage us to do the same as them because « it’s the holidays ! »

  • Winter is rain, snow, low temperatures and we prefer to stay warm at home rather than braving these elements of nature.

As you can see, we’re in the holiday season and the rest of the world will be overcome by the Matrix’s attacks by eating, drinking and buying. People will be paralyzed and they will not be able to protect their bodies until January 1st. This is why we must resist the Matrix’s attacks to protect our progress we have made with our bodies.

Do you take the control of your destiny and you want to have a sedentary and unhealthy lifestyle that will make you die sooner ?

Our defense

matrix defense neo

Tips to withstand attacks from the Matrix :

  • At least three training sessions per week and a healthy meal per day during the holidays. I don’t expect that you’re perfect because we’re often invited to eat but do your best.

  • Never misses tow training’s day in a raw. If you plan to train one day and you have to miss it because of travel or another reason, you train the next day. Each unhealthy meal will be followed by a healthy meal. No excuse, do it like champions.

  • The day after a big party is perfect to relax and eat a little more than usual healthy food.

  • The weather can’t be used as an excuse. It’s cold and it’s normal for this time of year. That’s why I put my scarf, my woolly hat and my gloves to go to the gym. No excuse !

This is the time to prepare for this war in this winter season. I’m sure you’ll win.

Winter is coming, good luck !

-Steph

PS: Do you want a free training program? Click here