“The first wealth is health.” – Ralph Waldo Emerson Start With Health The best investment you can make is in yourself and it starts with health. You have already made investments in yourself in the form of formal education. At age five, you enrolled in kindergarten. Then you moved to elementary school, middle school, high school, college, and even professional school. For me, I stopped...
“Do or Do Not.  There is No Try.” ― Yoda Fiber Soluble and insoluble fiber are the two forms found in many of the food sources that you eat. Soluble fiber is digestible and stimulates the growth of healthy bacteria and fatty acids required for the colon. Some common foods that contain soluble fiber are: Bananas Plums Apples Broccoli Sweet potatoes Carrots Almonds Beans Peas On...
“Great things are done in a series of small things brought together.” ―Vincent Van Gogh Micronutrients Vitamins and minerals are micronutrients found in food that is essential for your optimal health and wellness. The wide range of vitamins and minerals are the building blocks for your body’s physiological processes. Foods Containing Vitamins The best option to obtain vitamins and minerals is by eating nutrient-dense foods. Here are...
“Success isn’t always about “greatness.” It’s about consistency.  Consistent hard work gains success.  Greatness will come.” ― Dwayne Johnson (The Rock) Cardio Cardio originated from the Greek word kardia meaning heart.  In terms of health and fitness, cardio refers to any exercise related to the heart. It's not only helpful in losing fat, but it can also help build more muscle over time with the...
“Energy and persistence conquer all things.” ― Benjamin Franklin Protein Protein is a macronutrient with four calories per gram. The body breaks it down into a pool of amino acids for many uses such as repairing and building of muscle tissue. How Much Protein You Should Consume Based on the Institute of Medicine, your protein consumption is in the range of 10 to 35 percent of our...
“Knowledge isn’t power until it is applied.” ― Dale Carnegie Six-Pack Abs The term “abs” refers to a pair of muscles that make up the rectus abdominis.   But to complete the full six-pack abs look, you must properly develop the other “core” muscles such as obliques, transversus abdominis (TVA), and serratus anterior. How You Get Six-Pack Abs You can get six-pack abs using the...
“Let food be thy medicine and medicine be thy food.” ― Hippocrates Dietary Fat Dietary fat is the densest form of energy with nine calories per gram.   It's more than double of carbohydrate and protein with four calories.   Chemically, dietary fats consist of carbon atom chains that range from 2 to 22 in length. The state (liquid or solid) of the fat depends on...
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” ― Aristotle The Three Forms of Carbohydrate The three forms of carbohydrate are monosaccharides, oligosaccharides, and polysaccharides. To understand what each form is, let’s break them down into smaller components. Monosaccharides are simple carbohydrates because of their simple chemical structure with one sugar. They include glucose, fructose, and galactose...
"If it doesn't challenge you, it won't change you." ― Fred DeVito  Compound Weightlifting Exercises To increase performance, strength, and size, these four exercises are on top of the list. Bench Press Squat Deadlift Military Press All these are compound exercises, meaning they all work multiple joints and muscle groups when performed. For example, the bench press activates the muscle groups in the chest,...
"I fast for greater physical and mental efficiency." ― Plato What Intermittent Fasting Is Let’s begin with what intermittent fasting (IF) is not. It's not about starving yourself. You can still drink low-calorie liquids such as coffee or tea. Water is definitely my favorite choice of beverage with zero calories. Intermittent fasting can range anywhere from 10 to 18 hours before consuming any food. Don't...

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