2014 ELITE workout challenge

Here's what you you gotta do to be considered an Aesthetic addictions elite.



First
Dedicate yourself to the gym. Yeah you hear it all the time, but how many people actually do it? It's always the same excuse. I'm buys, I got work. Health should always come before work! You can't work if your not healthy right? Even if you do you will be miserable. take 30 minutes out of your day at least 4 days a week and do some cardio vascular activity.

Second

Commit to it! Don't just commit to the gym for a few weeks or months, KEEP DOING IT! This is what kills people with diets, they think once their off the diet they can eat whatever and they gave all the weight they lost back! It should be a no brainer, but it happens more often than not.

Third (this is the hard part.)

100 push ups when you wake up (this will speed up your metabalism)
100 regular sit ups
100 twists
100 planks
100 toe touches
100 squats.

This may seem like a lot, but you will thank me for it later.

Now have at it. and make it fun!

6 Facts about L-Glutamine

1. Protein synthesis, as any other of the 20 proteinogenic amino acids

2. Regulation of acid-base balance in the kidney by producing ammonium

3. Cellular energy, as a source, next to glucose

4. Nitrogen donation for many anabolic processes, including the synthesis of purines

5. Carbon donation, as a source, refilling the citric acid cycle

6. Nontoxic transporter of ammonia in the blood circulation

WHAT IS IT?
Glutamine aids in the healing process of the muscles. It's an amino acid very popular with bodybuilding and athletes alike. After workouts your body needs to repair it's self and unless your eating a lot of chicken, eggs, spinach etc. You probably aren't repairing your muscles thus why it's good to supplement it. I've seen studies where bodybuilders would take up to 35 grams of glutimine, but you have to realize how brutal most of their workouts are. So their glutimine levels will deplete more than an average person's workout.

Health philosophy by Brendan Dean

It is our duty as a species to READ the ingredients in our food. Take more than a glance at the food before you buy it. Actually read the ingredients on the back, when you begin to see food additives with names that you haven't heard of like "enzymes, or mono carbonate, MSG, GMO etc. just to name a few. If you don't know what it is, chances are it's not good for you. I always read the back of foods before I eat them. You ever pick up a pack of oreos or any sweet treat and feel that you can't stop eating them? The reason for this is because the high amounts of high fructose corn syrup. High fructose corn syrup is fake sugar which destroys the liver over time, it makes your body work harder to get rid of it and without a decent diet you will gain weight. When people eat shit food and wonder why they don't get good results it's because of the additives in the foods their eating. You can't eat Twinkies regularly and expect abs. Would you expect a girl to want to be with you if you constantly ignored her? NO, same with your body you cannot deny your body proper nutrients. Bad foods don't have anything good in them for your health. The human body was meant to eat for health and to work properly not for taste. You didn't see cavemen eating oreo's, twinkies, and cake on the regular. That's why they were cut up and ripped. This doesn't mean you can't enjoy yourself every now and then. Just be weary of the choices your making, the choices you make will dig your grave and will end with horrible health problems down the road.

Chipotle is not healthy

I read an article on CNN stating that Chipotle finally came out of the wood works saying that HALF of their menu is GMO products. Yup that "ALL NATURAL" label was total bogus. Funny since I've had so many people try to convince me to go there saying that it was healthy. it's only reasonably healthy if you get the meat with maybe a taco shell since the wraps are dyed and lettuce. The salsa has over 1,000 MG's of sodium which is half of your daily value. The meat is also loaded with sodium to keep it preserved an average burrito has over 3,000 MG's of sodium. I feel sorry for the people that eat there. I've eaten there a few times, but once every blue moon not like most of the high shoolers who would stop there everyday after class. Be aware of what your eating if it's fast food even if they say it's healthy it typically isn't. If you don't know ASK. Or do some research on what your getting. If you go to their website it will say how much sodium etc. is in every item and it's honestly so high it's almost not believable. Take care of yourself's as always as health should always come first!

4 Reasons why you shouldn't order pizza

1. A generic cheese pizza has around 336 mg of sodium (per slice) It doesn't seem like much, but it adds up quick!

2. There's about 14 grams of fat in a slice of pizza. Again it doesn't seem that bad until you begin to eat your 3rd and 4th slice. It all adds up like with a snap of the finger.

3. The amount of grease is just disgusting! Most pizza restaurants bathe there pizza's in grease, it's ALMOST unbearable to eat.

4. The high amounts of cheese and needless carbs. There's about 20 carbs per a slice of pizza! Unless your planing to go for a run after you smashed your 3-4 slices of pizza I wouldn't eat it. Most people tend to eat and then go to sleep which is no good because it's just going straight to their stomach. Then they wonder why they gained weight... Hem wonder why! Don't be dumb and THINK BEFORE YOU EAT!

Tips about Running

Running is the best activity a human being can commit to in this life. It is the natural activity of the body. The benefits to the mind, body and soul are more numerous than modern science has yet to conceive.

The benefits on the mind include increased cognitive abilities of concentration, mental speed, mental stability, clarity of thought, and on and on…

The benefits to the body extend to all avenues; especially when running true to nature. Thus running combined with aerobics, dancing, or other agility activities brings running closer to the true natural form. Specific physical benefits include bone density, modest strength (especially in the legs), improved conditioning, regulated breathing, regulated appetite, regulated weight, better heart, better lungs, better intestines, vitality, etc.…

Regardless of religious affiliation, for inspiration, running allows this uninhibited moment moving through the world to be limited only by one’s effort (or capability) with the reward of a pleasant attitude. Furthermore, the instinctual vision and responses during a run require a certain amount of inner self trust; and the more one runs the more comfortable one becomes with this sense of inner flight.

Running is part of the human being’s destiny on this Earth. Even if running is not possible for someone, or if one has already completed a fatiguing run, visualization of running free over the Earth is majestic in and of itself.

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."

5 tips to survive the summer heat

1. Drink plenty of water! Your sweating so you need to replenish what you've lost by taking more water in. 2. Eat plenty of fruits! Fruits are high in vitamins and sugar, so you will stay energized for your summer activities. 3. wear some sun screen, or some skin protective lotion. This will help keep your skin protected from harmful UV-rays. 4. Eat protein! Just because your out and about doesn't mean you can't make a nice protein shake for that run or walk. Often when we are busy in the sun we forget that our body needs it's nutrition. 5. Have aloe handy. Aloe is high in nutrients and will help the skin heal if you do happen to get sun burn.

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.”

should I make prints?

pic from photo shoot

picture from photo shoot by Thomas Watkin

My new years

Completed a photo shoot down In Tampa Bay Florida over the new years weekend. It was a ton of fun and I definitely had a blast. The weather was decent 60 degrees and 70 the next. The weather where I'm from was snowing and in the 20s so I could not argue with that at all. We got some great work done and some very cool footage! I can't wait to post and show you guys. It was a fantastic time. Hope everyone is focusing on their new years goals for 2013. Stay focused and keep your eye on the prize!

music to workout to

  Love this track! Guitars are beyond amazing. Great atmosphere. It really get's me into that workout zone. Hopefully you guys enjoy! Stay tuned for more music, more dieting tips and fitness tips!

Another amazing day to be alive, to help others, and to be with those you love! Hope all of you had wonder days today, that you were able to spend time with your loved ones, that everything worked out for you, and that you were able to just sit back and enjoy the day a little as well! May you all find peace, happiness, and love everyday of your lives, and know that you always have a friend here that loves you unconditionally!

Are you?

                

                                                     Are you "boss status" yet?

what it takes to be a bodybuilder

                                                   Do you have what it takes?

Hakeem Andrews is a 20 year old who has been inspired to become a body builder over the past few years. He never really had much size as far as height goes, as he is just five feet seven inches tall and 250 pounds. “I was strong but fat.” He said, he went on to play a year of football at the College of Mount Saint Joseph, but didn’t stick with it. Though he loved the sport he gave it up. Hakeem said he didn’t receive much playing time and was by far the smallest guy on the field considering his position was defensive tackle. That’s when he looked for other sports to get involved in and found body building. He loved weight lifting and felt it was worth a shot to try it. He then began training for one of the local shows in Cincinnati. His first show that he entered in was at Harrison High School on October 20^th called Monster Mash. He said it’s one of the greatest experiences ever standing up on stage and posing in front of hundreds of people. “With all the adrenaline flowing and hard work that I put into preparing for this show the feeling is indescribable until you experience it.  At the end of the show though nervous and fatigued he said he placed in the top five at his first competition. He enjoyed every minute of it and went on to compete in several other events throughout the year.

                                                     Nutrition

The nutrition actually plays the biggest part in forming the body. You will see that most professional body builders will say nutrition is 70% of body building and 30% of it is training. Hakeem said “I won’t drink because of the empty carbohydrates and I don’t eat bad or fast food because I eat for health and not for taste.” That’s what people don’t understand is that this sport takes a lot of discipline and dedication. That’s why so few make it in body building; they just don’t have the discipline or dedication to stick with it. Body builders eat a lot of meat because it has plenty of protein. To build muscle you have to put in a lot of protein into your body. To gain weight you have to put more calories in then you burn the process is easy. If you don’t burn the extra calories you will become fat plain and simple. Also, many people will disregard the sport because of steroids, but those men who take steroids are in the gym for weeks, months and for years to be the best body builder that they can be.  

Hakeem said his workouts are brutal. “I do a lot of sets typically six to ten sets of heavy weights. As far as the intensity his workouts are always high intensity. “I don’t quit till the pain says hello Hakeem!”  When cutting Hakeem typically cuts 35 pounds going from 215 to 180. The reason for this is, because you want to bulk then eliminate carbohydrates because carbohydrates store fat. I let my body fat get down to five percent or lower if I can.”

                                                        The Last Week

The last week is the hardest part about body building. This is where the body builder will eat extremely low carbohydrates typically 50 carbohydrates or less. “I’ll drink two to three gallons of water till the day prior to the competition to flush out my system.”  Then Friday I cut water intake at four pm. This is where the body builder goes through a phase called depletion. This means the body builder will take a water pill to get the water out of his or her body. There are natural ways to do it, but typically it is done through pharmaceuticals because it’s cheaper and easier to do.  The nutrition goes for every day, cardio every day, and posing. You have to be in shape for that last day so you have to practice with the posing so you are ready for that competition day without shaking and cramping up. You can’t let anyone have an advantage on you. Unless you have actually trained for a completion it’s really hard to relate to being a body builder. You have to experience it to grasp it. When the body fat gets really low the body goes through a lot of changes. You’re hungry and you can’t sleep, especially if you’re depleting. There are no carbohydrates for energy. So you become very lethargic.  “Sometimes I don’t want to get up and move.” said Hakeem.  The worst thing about being on a diet is not having energy you just get tired of being tired. Sometimes you’ll crave foods, but you can’t eat it if you want to look good on that stage. “I’ve learned to use my mind to my advantage in this stage.” Said Hakeem

                                               Supplementing

Hakeem said he takes a lot of vitamins just to stay healthy and make sure he’s getting everything he needs in his diet.  Also in an email, received from Frank Zane IFBB pro and three time Mr. Olympian he commented on using L-Arginine and tryptophan. Which L-arginine is an amino acid promotes nitric oxide and blood flow throughout the body which helps vascularity. Tryptophan is an amino acids that supports deep sleep which helps muscle growth.  One must be aware that though a title may say its one thing the label can say otherwise. If a supplement isn’t checked by the Federal Drug Administration the company can put whatever they want in it. One must also realize that companies buy out the names that sound similar to steroids to get people to buy them even though they aren’t really steroids. For amateur contests they test for steroids so you can’t take steroids if you want to test clean. Hakeem said “Once you turn pro you can take steroids if you want because International Federation of Body Building does not test.  

                                      One of few

To become pro you have to first start to compete. If one has any desire to be a bodybuilder it’s better to start now than to wait, if you’re ready you should get your experience in as soon as possible. One must choose the IFBB for his or her country, because the rules are different in other countries. If you win your regional contest weight class, or place highly you will be invited to compete in your federations national championships for that year. To earn an IFBB pro card usually the overall champion of the show will receive their pro card, but some federations offer pro cards to the winner of each weight class.

                                          Preparing for an Event    

One must be mentally prepared for the onslaught of events that are going to happen in the world of Pro Body Building.  Though you may be one step ahead of one person you have to be prepared to be behind another and swallow your ego if you lose. The sport is a tough one and is both mentally challenging and demanding, because as the old saying goes if you don’t believe you can do it then you won’t. The body builder depending on who they are will tan in preparation for an event. As one goes into the competition the competitors will put on a bronzing oil to make them look darker. The reason the body builder does this is because the darker the skin tone the more the muscles and veins will show and so the better you will look for your body competition. You may think well I can just put on an entire bottle of bronze lotion and be ready, but the judges look for this and look for actual muscle definition. They want an even amount of lotion they don’t just want a guy with mass body lotion on looking like a piece of burnt bacon on the stage. It must be done right. You have to practice all your mandatories and your poses. “The competitor must know what he’s doing when he gets up on stage, because the judges won’t hold your hand during the procedures.” said Gina Hakes who is an amateur body builder. Lowering your body fat will also help the veins pop out more. The judges look for different things and it varies from show to show. The judges will look for vascularity, size, how lean and cut one is, ripped, how well rounded your body is and they go as far as seeing if one arm is bigger than another .The judging is fierce they  go to an extreme level of judging. It’s very strict and you have to be ready for whatever the judges throw your way.  Therefore, preparing yourself not only physically for the event is important, but also mentally so that your mind will be ready to take on the challenges.

“My goal in bodybuilding just like anyone else in this sport is to become pro. I don’t want to work a desk job to me that would be boring and for the birds. Anyone with a brain can do that, I want to show off my God given body. I want to maximize my body and do what I love to do, workout. I don’t want to be a mindless drone at some job that I don’t really want to be at. As hard as this sport is, and even with all the work involved mentally and physically, this is what I want to do… this is what I want to do.” said Hakeem

motivation quote of the day

The only way to guarantee failure is to never try at all.

Think about that saying today, and see what it means to you. See where and what you find yourself doing once you fully believe it. Once it's embedded in your mind, you can't fail unless you quit. Stay close to the line, Nourish it.

Daily motivation ACTION

Problems in life. Most of the problems in life are because of two reasons: we act without thinking or we keep thinking without acting! That seems simple, but it's true with everyday life. I can think all I want about whatever and get absolutely nothing done. Words then become meaningless without action. Your friend may say let's go to the gym at 6pm. 6PM finally rolls around and you message him saying are you ready to hit the gym. If he says give me a few more minutes or lets go tomorrow. Well that friends words become meaningless, because there's no action. Action is everything in life. You can't be what you want unless you act out!  In a positive way of course. We all know being negative never got us anywhere, so why waste the time and energy on being negative. Now think about what you are going to do, to get tasks and goals done!

workout facts

You need to keep your workouts under an hour. After an hour, your body starts producing more of the stress hormone cortisol, which can hinder muscle growth. So be smart more isn't always better! Have a great workout everyone

daily motivation

In life we are given one body. Build it the way you desire it to look and be. In the gym build your body for yourself, and in the kitchen eat healthy for yourself. This is YOURS no one elses. Be happy, grow and do it for you. It's not selfish. life is yours do what you want go out make planes, make statements. Get things DONE. Set standards, set guidelines, make goals and achieve them!