–––“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 are 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...
"Water is the driving force of all nature."
- Leonardo da Vinci
The Importance of Water
Ranging from 50 to 65 percent, water is an essential and abundant nutrient in your body.
The variations come from your unique body composition associated with your lean tissue amount.
To highlight its importance, here's a list showing water composition in the body.
90% of blood
70% of muscles
20% in bones
78% of the brain
...
“The first wealth is health.”
– Ralph Waldo Emerson
Start with Health
At age five, I enrolled in kindergarten. Then I moved to elementary school, middle school, high school, and college. My times in college were fun coupled with working productively and playing hard as I had my first alcoholic drink during my freshman year.
But after years of social conditioning thinking formal...
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”
― Buddha
The History of Yoga
The word yoga is derived from the root word “yuj” meaning “to add,” “to join,” or “to unite.”
Although yoga can mean to yoke or to concentrate, it's a physical, mental, and spiritual practice that originated in...
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”
– Socrates
Alcohol As A Crutch and Social Lubricant
As a freshman in college, I had my first taste of alcohol at a crazy party that was broken up by the police. Carefully tasting my beverage with small sips, I loathed the...
“Skin care must be good enough to eat!”
― Joanna Runciman
The First Line of Defense
For healthy skin, I focus on eating nutrient-dense foods, exercising daily, and exfoliating weekly using the sauna.
I don’t use any skincare products.
Knowing my skin is my first line of defense, I do my best to protect it. It is the primary barrier between my...
"If it doesn't challenge you, it won't change you."
― Fred DeVito
Focus on 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 secret of your future is hidden in your daily routine.”
― Mike Murdock
Create a Relaxing Evening Routine
To prepare for high-quality sleep, I have a short and effective evening routine. Just equally important to having a powerful morning ritual to kickstart the day, harnessing a peaceful evening practice can also provide superior rest which helps produce an efficient tomorrow.
Below are...