Love, peace and Aesthetic

I say these three words because it is important for the self to not only build their body, but also build their inner peace. When working out I get a sense of peace with myself. I can take out the days stresses on weights or when I go on a run. A lot of people look at running negatively and think "OH, this is going to suck." Think of it as a chance to embrace the beauty of Earth at a faster than walking pace. You can speak to yourself to push yourself to the limits that you made or go beyond those limits that you and we create. It's an amazing thing, when you believe the pain you feel from a workout isn't real what you can achieve (obviously as long as you don't hear muscles tearing and bones being crushed by the hammer of God.) Pun. It's important to love ourselves and recreate ourselves into something new, being through reading and gaining knowledge, gym or both. Showing Compassion towards other's is important because it shows we have feelings and care about whomever it may be, family, friends etc. The purest of intentions fault sometimes and you can't get discouraged by failure. Failure is simply a learning curve and tells us that we need to make adjustments to surpass failure. The fire will always burn within and it eventually burns through and that's when you have brush yourself up and make adjustments to gain your desires. Just because the temple topples over doesn't mean you can't bring the pieces back together.

3 steps to increase your muscle growth

This is everyone's goal, Our society lives by the motto 'bigger is better" well if you live by that then your in the right place. The best way to get bigger actually isn't to workout more but to workout less below I will explain.

1. When you workout everyday your muscles need rest if there not getting rest then they can't grow, But this only applies if you are going to failure. If your not going to failure then your not pressing yourself hard enough. Taking your muscle to failure will breakdown the muscle more and allow it to grow more, but your muscle will need more time to rest so it can grow.

2. Do negative sets. What this you is when you can't do anymore you have someone help you with the weight on the way up, and go very slow on the way down. This rips up the muscle and will make them grow like crazy!

3. Be sure to eat A LOT of protein! A lot of people think they can just eat whatever they want like Penn station, Taco Bell etc. but that's just not the case you need healthy solid protein for your muscles to grow! If your not getting the protein then your muscles wont grow. It's very simple a car doesn't run without gas right? Well same with your muscles they wont grow with out proper fuel.

BUILDING ABS

Don't work your abdominal muscles every day. "Physiologically, your abs are like any other muscle in your body," says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or 3 days a week.


Yup, that's right don't train them everyday!!! All your doing is breaking them down and not allowing them time to grow!

exercise does not lead to weight loss

exercise does not lead to weight loss, Fitness myths debunked. TO read more check here: http://bit.ly/18cIj5S


Quick and easy meals
Prepare a simple and satisfying dinner with these healthy recipes. We'll show you how to make everything from pasta and pizza to burgers and burritos, all with less than 15 grams of fat.

Fusilli Michelangelo With Roasted Chicken

This recipe is packed with fiber, protein, and a healthy dose of iron, but it contains only 3 grams of saturated fat. That's a claim not too many pasta dishes can make.

Ingredients: Sun-dried tomatoes, balsamic vinegar, sugar, whole-wheat fusilli, mushrooms, olive oil, garlic, basil, tomato sauce, Parmesan, rotisserie chicken, arugula, pine nuts

Calories: 428

Quick and simple meal that just about anyone can make with the basic cooking materials. It's delicious and something you and the whole family can and will enjoy!

Back pains?

ack pain is a common condition, affecting about 4 out of 5 people at some point in their lives. Recommended treatments include painkillers, hot or cold compresses, lifestyle changes, physical therapy, and keeping active. In extreme cases, when other treatments have failed, surgery may be carried out to remove part of a damaged disc. Bacterial Infection The latest studies from the University of Southern Denmark build on previous research, which shows that between 7% and 53% of patients with herniated discs have a type of bacteria. In these patients the bacteria entered the disc at the time it was herniated, or "slipped." In the first study of 61 patients who had spinal surgery for lower back pain, the researchers found bacteria in 46% of the slipped discs. In a second study, the research team recruited 162 patients who had been living with low back pain for more than 6 months following a slipped disc. Half of the patients were given a 100-day course of antibiotic treatment, while the others received a placebo. After a 1-year follow-up period, those who'd taken antibiotics were less likely to still have lower back pain and physical disability. They were also less likely to have leg pain and to have taken days off work because of their back. The researchers estimate that about 35% to 40% of people with long-term back pain have excess fluid in the spinal vertebrae and might benefit from this type of treatment. The findings are published in the European Spine Journal. 'Not a Cure' Media reports that antibiotics could be a cure for back pain have alarmed John O'Dowd, a consultant spinal surgeon and president of the British Society for Back Pain Research. "Unless you've had a disc herniation ... I don't think you should be getting too excited, and I don't think this is going to be a treatment for you," O’Dowd says. "I think this is another useful building block of evidence, but I don't think it's either a cure or the answer to back pain."

that feel

lol

God like?

Logo a friend made for me... might make it for a shirt or something.

That time!

AVOID FAST FOOD

Fast-food restaurants deliver filling, inexpensive meals and snacks. But there’s usually a hidden added cost: a wallop of salt (sodium) that isn’t good for cardiovascular health. Even with the current clamor for reducing sodium in the American diet, and industry promising to do just that, the amount of sodium in prepared foods hasn’t changed much since 2005, according to a report published in the latest issue of JAMA Internal Medicine. Why does sodium matter? Too much of it can increase blood pressure and make the kidneys work harder. High blood pressure is a leading cause of stroke, heart attack, heart failure, kidney disease, and more. Current recommendations urge us to consume less than 2,300 milligrams (mg) of sodium a day, equivalent to about a teaspoon of table salt. The bar is set lower—1,500 mg a day—for those with cardiovascular disease or high blood pressure. Yet the average American takes in about 3,400 mg a day. Harvard researchers recently conducted a study that assessed the cumulative health effects of excess sodium. They estimated that excess sodium accounts for the 2.3 million deaths each year around the world. The U.S. ranked 19th out of the 30 largest countries, with 429 deaths per million adults due to taking in too much sodium. That represents one in 10 U.S. deaths due to heart attack, stroke, and other cardiovascular diseases. Counting the milligrams For the JAMA Internal Medicine study, researchers with the Center for Science in the Public Interest (CSPI) in Washington, DC, evaluated the sodium in 78 foods served at fast food and chain restaurants between 2005 and 2011, collecting nutritional information from the company websites. They did the same for foods plucked from shelves at stores in Washington, DC, and at one Walmart in Elverston, Pennsylvania. The average sodium in chain restaurant items increased 2.6% between 2005 and 2011. In packaged foods, it fell on average 3.5%. The sodium in some products fell as much as 30%, although a greater number increased by more than 30%. Food manufacturers have developed lower-sodium foods—none of which were included in the JAMA Internal Medicine study—and have reduced sodium in other products. So far these efforts, plus continuing public education campaigns, have failed to change this sobering fact: the average American still takes in far more sodium that their bodies need. CSPI, which sponsored the study, has called for tighter government regulation on the sodium content in processed and restaurant foods, including phasing in ever-stricter limits on how much sodium foods may contain. “Stronger action…is needed to lower sodium levels and reduce the prevalence of hypertension and cardiovascular diseases,” wrote Michael F. Jacobson, Ph.D., and colleagues, the authors of the JAMA Internal Medicine study. When applied to millions of people, even small changes in sodium consumption can save lives. “The evidence is convincing that substantially reducing sodium intakes from current levels will have significant population benefits,” says Dr. Dariush Mozaffarian, associate professor of medicine at Harvard-affiliated Brigham and Women’s Hospital. “The data justify government intervention to reduce sodium levels in all processed, pre-prepared, restaurant, and other commercial foods.”

10 foods to boost your Iron intake

To boost the amount of iron in your diet, try these foods: 1.Red meat 2.Egg yolks 3.Dark, leafy greens (spinach, collards) 4.Dried fruit (prunes, raisins) 5.Iron-enriched cereals and grains (check the labels) 6.Mollusks (oysters, clams, scallops) 7.Turkey or chicken giblets 8.Beans, lentils, chick peas and soybeans 9.Liver 10.Artichokes And here's a tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.

Mind Over Matter

pic by Thomas Watkin

From our 3rd photo shoot together getting excited to go back and get more work!

5 steps to reading labels

Serving Size This number is at the top for a reason: The nutritional information on the rest of the label applies to one serving. The FDA sets serving sizes for all foods―they are measurements, not recommendations. Total calories are calculated per serving, as are total calories from fat, so be sure to look at the servings per container. A bag of potato chips might say it has 150 calories per serving, but the entire bag might be three servings, or 450 calories. Percent of Daily Value This is calculated for a moderately active woman, or a fairly sedentary man, who eats 2,000 calories a day. (Highly active women, moderately active men, and growing teen boys may need closer to 2,500 calories a day.) A serving of Cheerios with ½ cup of skim milk gives the average adult just 3 percent of the daily value of fat intake and 11 percent of the daily value of fiber intake recommended by the U.S. Department of Agriculture (USDA). Fat More important than total fat are the numbers for saturated, polyunsaturated, monounsaturated, and trans fats. You want to see that the food contains relatively little saturated fat and trans fat, and relatively more polyunsaturated and monounsaturated. Keep in mind that "fat-free" doesn't equal "calorie-free." Many fat-free and low-fat foods have added sugar. Cholesterol This is a fatlike chemical that's an essential component of cell membranes, a covering for nerve-cell fibers, and a building block of hormones. Only animal products contain cholesterol. Adults are advised to limit their daily intake to 300 milligrams. Too much can elevate your blood cholesterol, raising your heart-disease risk. Sodium The recommended daily limit for an average adult is 2,300 milligrams; too much sodium can cause high blood pressure. By the USDA's reckoning, a food is low in sodium if it contains no more than 140 milligrams. (A serving of Cheerios has 210 milligrams and is therefore not low in sodium.) A single serving of soup or a frozen dinner may contain 1,000 milligrams or more of sodium, which is nearly half the daily limit.

should I make prints?

mind over matter

How do you achieve mind over body, mind over matter. Think of ways that you can better yourself, without limitations within reason. The mind has no bounds.

Hey everyone, I've been looking into cognitive enhancing supplements as of late that are of natural (plant based) I've been doing some research and game across Ginkgo and Gaba. I did quite a bit of research and thought it would be worth the try sense they are rather cheap. Ginkgo increases blood flow to the brain and helps with cognitive function because it allows for more oxygen to flow to the brain. Gaba is a neurotransmitter which helps with focus. I bought both and will be doing a daily log of how things are going and effects it has had for me.

new workout line

NEW SICK WORKOUT CLOTHING LINE! Be sure to pick a shirt up, very comfy and smooth, lean fit. They are absolutely awesome! Each shirt runs about 20$ a piece which may be a bit expensive but the quality is definitely worth the price. Check them out!

no carb diets stupid

No carb diets are probably the dumbest thing you can do to your body. If you don't eat carbs, and you exercise your body will then use protein for energy and your gains will atrophy. The carbs are burned for energy so they should be consumed through out the day, So they will be burned. After your done with your daily activities cut back on high carb foods. This is why it's good to eat 6 small meals instead of 3 large meals. Your body isn't meant to digest a ton of crab at once, but if you evenly distribute your proteins, vitamins ect. Your body will tolerate it much better. And overall you will just flat out feel better. Skipping meals is stupid!! NEVER SKIP MEALS! AND I mean NEVER. If you don't have anything in your body to workout, you wont see any gains. You are starving your body and your workout wont be as good and you will feel like shit. Your body needs nutrients. If your body doesn't have the nutrients then your body will go into starvation mode and will hold fat. Keep this in mind at all times. Thanks.

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