Are you Dying Well?

Are you Dying Well? Wellness-Nutrition

Are you Dying well?

Hello, this video is about Dying, not just big Death, but the process of dying which actually begins the moment we enter this world. From the moment we come in, we start dying. Now, it’s up to each of us to manage how this process will unfold. You have some degrees of freedom to manage the condition of your lifeboat at this end of this trip. By your lifestyle and actions you take every day.

This process can go from good to great or from bad to well, making your life a complete hell. The goal of this video is to help increase your awareness in regard to how your pilot your spacecraft. You have two options.

One is having a trip that is full of turbulence from the moment you take off, your trip is constantly peppered with some problems, thunderstorms, tornados, thick clouds, endless fog. Every now and then something is bothering you in life. A few moments or days ago you were happy, satisfied, then boom, anger, frustration comes back, because those poisonous seeds are within you, ready to sprout at any moment. Maybe because you are unwilling to uproot them, or you think this is who you are or just don’t know-how. So under the right external conditions aka triggers, poisonous emotions come out of you.

Worse, for some of us, we can see that down the line, landing our spacecraft will be rough, because we didn’t do proper maintenance, overweight, unhealthy, hypertension, cancer…some fear so much the landing, facing death, that they are basically closing their eyes to all these problems they could actually fix. This is what Ernest Becker called the denial of death.

A long time ago a wise man told me, every pain and challenge you encounter, face it, and grow from it, if not, it will grow in your shadow and come back to haunt you. Death is one of those monsters we don’t want to think about but it’s affecting how we live every day.

The other choice is having a flight mostly free of turbulence, this requires reaching cruising altitude, it’s airplane lingo that means reaching 40 thousand feet in the air, where there is very little turbulence, you are coasting. This is what peak wellness is all about, the tagline of my website, when you take care of your fitness, nutrition, all the way to improving your mental state…you are centered, and being centered makes you balanced, and balances you are at peace within. You move through life like a river, flowing…hence bruce lee saying, be like water.

But this requires effort and time allocation, sure, more money will help you have a better trip, you can buy more wine and food in your spacecraft, you can buy more movies, more gadgets, browse the internet or social media, or take sleeping pills, smoke weed, but unless you reach cruising altitude…without health, fitness, and peace of mind, how will you enjoy all these things you are purchasing? Can you enjoy a trip in a plane under constant turbulence, think about this.

Boredom is also ready to mess this road trip, so people are constantly running, depression is on the rise, people are anxious, yet America has never been that wealthy.

Are you dying well, is the title of this video, let’s get into it.

Throughout modern history, one of the key insights from scientists and philosophers studying the impact of death on human psychology is that we are unconsciously hunted by the fact that life is finite. And this fact of life influences how we behave every day, our goals and priorities.

Your attitude toward death is an important variable of how you live your life and what meaning you attribute to this life.

Each one of us constructs a sense of self from around four years old, and every time this ego is bruised, it’s a problem. When we get hurt emotionally, feel depressed, or anxious, we look for quick solutions to make us feel good again. Going back to the plane analogy, it’s like feeling turbulence and choosing to buy more food, or watch some movies, or go out and get distracted. In the short term, this might help, but you have to address the root issues, turbulences are negative emotions within us, or fear of death, or boredom, or lack of meaning and satisfaction in our lives.

Obesity, food addiction, alcohol addiction, drug addiction, a lot of people facing those issues were affected by traumatic events in their lives, went or are going through stressful situations, those addictive things were a way to self medicate for many, or move forward.

Now think of the reverse, how would you live the rest of your life if you were fearless of death..shame, guilt, anxiety, depression, if you had no fear of death at all, these emotions would be gone from your mind forever…How much energy will that unleash in you, to make this long flight of life meaningful, joyful?

Being fearless when it comes to death is basically mental, an emotional realization. You first have to become aware of the fact that your life will end one day. Of course, we are all aware of that but I’m talking about reflecting on this, visualizing your last day, even breath, so you embody this reality.

But you don’t even need to become fearless of death for that to have a positive impact on your life, a deep understanding of the process of death, aging and illness will help you greatly.

Ancient stoics in Rome carried a coin with them engraved with the phrase memento morris, which means, remember that you are going to die. They understood that being hyper-aware of death has many therapeutic effects and can help you get a different perspective on your life, one that might be a catalyst for improving your lifestyle.

We all know people, directly or indirectly who after facing situations where they almost died, completely changed their outlook on life for the better. They changed career paths or started living differently. Because they realized that there is no time to waste, every single minute counts, you can make this flight beautiful or constantly be peppered with bad weather, turbulences, and tornados.

A cornerstone of Buddhism philosophy is the insight that life is change. Everything is constantly changing, things arise and die…it’s the rhythm of life. Understanding this, we become less attached to things in life, we can let go of things easily, we can enjoy things without having a strong grip on them.

It’s a tremendous emotional skill because afflictive emotions like anger, pain, dissatisfaction cannot last in us if we are not holding on to them, we know they all come and go, they arise and cease. It’s the rhythm of life.

Applied to nutrition and fitness, understanding the principle of birth and death, that things come and go constantly, will help you muster the will to improve your fitness and nutrition because no matter how unhealthy you might be today, overweight, hurt or obese, it’s not a fixed state, it’s not a prison, because of the principle of change, you can use that to your advantage.

The short pain of training, especially in the beginning month when your body is adapting, or doing your cardio every day to lose fat goes away and you start to take advantage of better fitness, nutrition, and health.

Buddhism has this weird insight that Old people, A dying person and a sick person are messengers from the universe, to remind us how precious being healthy, physically and mentally is, because of what comes with sickness, with the process of aging and with dying.

Take a few moments in your day and Reflect on being sick, we are quick to forget being sick once our health comes back:

Being sick, your body is basically decaying very fast, cells, tissues, bones, liquids, everything is degrading rapidly…also, we lose our zest for life, you can’t enjoy your favorite food, movies, video games, and other hobbies you love.
You also lose your vitality, physically and mentally, it’s a small depression and we feel so weak. Then we have to take medicine, which has side effects, some of us have to get surgeries or cancer therapies.

Then reflect on old age, being young we love to focus on the present, but overseeing older people, which we will become one day, there is a lot we can learn to improve our lives now and for the future:

The body also degrades as we age, slower than when we are sick, and even slower if we are in good physical condition. Our beauty and youth also degrade, our senses, capacity to hear, taste, see, feel, each one of them can be affected drastically with aging.

Reflecting on these processes of dying and the flow of change can help you reassess your current lifestyle for the better, because you can make this long road trip full of joy and pain-free, and thus make the final landing the crescendo of your life, make it a beautiful symphony.

It’s up to you, thank you.

Be Healthy:Do it for the kids

Be Healthy-Do it for the kids

Transcript:

Hello,

This vlog is called do it for the kids. The more I think about this, the more absurd it becomes, how come kids and children in school are never taught how to manage their mind and emotions. How come there are not taught nutrition and fitness science, how to cook healthy, those are crucial life skills.

David Benatar is a PhD in Philosophy and college professor in South Africa. He writes about having or not having kids. And his thoughts are shaking the whole field of psychology, philosophy, ethics, and religion. I read him a lot.

One subject he writes about is how so many parents and soon to become parents rarely think about the entire life their children will live after they pass away. We often think of kids when we are going to be here. But he said, when you really think about what kind of life your children will live, people rarely think that you know what, my children will experience more pain and suffering than joy and pleasure in their life.

Think about it, it’s weird to reflect on that. Benatar goes as far as to say that, when you look at human life, at a bigger scale, you find out that most people on earth suffer more in their lives than they experience happiness and pleasure. But few are willing to admit that.

I won’t go deeper into what David Benatar writes about but I wanted to start this vlog with these thoughts to make you more aware of the power you have in shaping the lives of kids you bring into this world.

Either you are already a parent or plan to be, so this video goes out to you. We all talk about making the world a better place, but it starts at home. I focus on nutrition, fitness, and wellbeing, and there is a deep health crisis in America right now. The majority of people eat unhealthy and are inactive. This American lifestyle puts a huge burden on the health care system, obesity alone costs the country 174 billion a year. Worse, you have millions of people who will finish their lives in pain and suffering, for some, major health issues start around 40 years old.

Now, I’m all about individual freedom, but it’s one thing to live with the consequences of your actions but it’s another to raise children with those same habits, hence why this video is called Do it for the kids.

What is your responsibility in the future health of your children, even when they become adults?

When I first start helping clients lose weight, I have them write down 20 to 30 reasons why they want to lose weight, the list is long because I want to make them really think and ponder about all the benefits of eating healthy and being fit. I also encourage them to read this list every day.

Most people have 3-4 reasons why they want to lose weight:
Because there is a big event around the corner like a wedding or vacation trip
Or their birthday it’s coming, Or it’s a new year resolution, Or just because they are sick and tired of being overweight and not feeling their best.

All these reasons are fantastic, but you need to give your mind more ammunition, plant more seeds. This is why you need to build a longer list. So to help them build this list, we talk about it and I share with them some of the reasons why I want to stay healthy and fit.

One of the reasons on my list is being healthy and fit for your kids and grandchildren. Would you like to be there for them with all your vitality later in your life? Being able to play with them, to support them mentally and physically, without being hurt OR do you want the whole attention of your family to be on you, in your senior years because you are sick, always at the hospital, so your children and grandchildren are always worried about your health. How about the financial burden of being sick, how will that help you and your family?

Really think about this, it’s great to look good and feel good when you are relatively young, but it’s even more important at the end of your life.

I have been coaching my mother since she retired 10 years ago.
She wasn’t overweight and ate healthy but it wasn’t optimal. After she retired, my mother had very weak bones. The doctor said she had low bone density and started to have arthritis in her hands, elbows and shoulders. At the time, she was around 55 years old. And she used to tell me how she couldn’t squeeze people’s hands because she would feel so much pain, or kneel down at church.

So I started to give her fitness and nutritional advice and she followed it. She started to lift weights, I gave her specific exercise to strengthen her hands, elbows and shoulders. She also started doing squats, lunges, all with weights, and even running full speed at the end of her daily walk at a stadium near the house.

Today, she is 66 years old and in better shape than she was 10 years ago. Her bone density increases all over her body. She also has more muscle in her upper and lower body.

When we talk, she tells me that her worst fear is suffering at the end of her life, because we all know grandparents, uncles, or aunties who are currently suffering from all kinds of physical and health issues.

So when I mean do it for the kids, by taking care of your health, imagine the tremendous burden you will save them from. And also, imagine how much better will your own well being be. How do you want to finish your life? Do you think about this?

I am very cynical about people having kids because I really don’t think people think about the life their kids will live. We are very short-sighted and think about the joy children will bring us, but how about them, in the entirety of their lives.

As a parent, you have or will have the most profound impact on the lifestyle they might stick with as they grow. Directly or indirectly. You get to be the first one to condition them, another word for brainwashing.
They will most likely learn all your habits and your perspective on life.

As you know, eating habits and staying fit is far from easy when it’s not a lifestyle yet, it’s not your identity yet. This is why I focus on helping people make those changes by starting from within, in the mind, because it’s the control center. To stop unhealthy eating habits and start new ones is difficult, you have to pay a lot of attention to your emotional state, and not green light urges to eat unhealthy.

I’m saying this so you realize that if you raise your child with unhealthy nutrition and fitness habits, you are giving them problems they will have to fight and maybe suffer from for the rest of their lives. Children don’t have the same degrees of free will adults have, so they are under your control for almost 10 to 18 years.

Again, DO it for the kids, reflect, and think on the positive impact you can have on their well being if you raise them in a household where you are eating healthy and exercise often. Children learn by example, monkey sees, monkey do.

I can’t tell you the amount of time I’m walking outside and see kids eating complete garbage, it’s sad, because the junk parents are giving to their kids is actually making them addicted. Ice cream, cookies, cereal, you are making them addicted to sugar. People tell me, but Karl, they are happy, but how about giving more drugs to someone who is addicted, it does make them feel good in the short term but how about after. That’s the definition of an enabler.

Sugar is more addictive than cocaine, it targets the same areas in the brain, the reward system, pleasure center.

Dr Robert Lustig is a well-known endocrinologist, who works a lot with children. He is a hormone specialist and teaches pediatrics at the University of California. He said in his books that the effect of sugar on kids is like giving them alcohol and that sugar for kids is a gateway drug because you are training them to seek specific dosage of pleasure which drugs like cocaine provides.

Sugar is not just white table sugar, but it’s also in bread, pasta, rice, cereal, cookies, fruit juices, and sodas.

Children do not ask to come into the world, you want them to come, so you have to be responsible and not enslave them in a vicious unhealthy cycle that is extremely hard to break. The failure rate in people looking to follow a healthy diet and stay fit is 95%. 70% of Americans are overweight or obese, exposing themselves to all kinds of preventable diseases, and you have the power to make your children join this group or the power to help them grow up with a healthy lifestyle.

Personally, I think the educational system has a major role to play in the health, fitness and well being of children, from elementary to college. Nutrition and cooking classes should be part of curriculums from middle school and up. Fitness science should be required in high school and college. It’s one thing to improve what children eat at school, for those who don’t have the means to buy their own lunch, but it’s more impactful to teach kids the in and out of nutrition science, it’s not as complex as people think it is.

Thomas Sowell, the great American economist said education is the great equalizer because public education if done well, can help someone from an impoverished family, background or neighborhood rising up in society. School can help him learn and develop important skills that his parents might not have, and thus breaking a cycle of poverty.

In the same fashion, I think inserting a rigorous health and nutrition curriculum right from middle school and up will help millions of kids break unhealthy health cycles they might be in at home.

If you want to Do it for the kids, you have to first make it happen for yourself. Make a healthy lifestyle the core of your identity, your flavor. People are living double lives out there, where a part of you wants to be healthy, sometimes you get back in shape and then you relapse again.

This is what parents are teaching their kids, be fragmented within, be divided, crave for cookies and also get some abs. Move two-step in the direction of being healthy than 10 steps in the direction of being unhealthy.

If you want to move all-in and be fit once and for all, you need to learn nutrition and fitness science. But start first by understanding how to take full control of your mindstate and emotions, so they don’t drive you to eat unhealthy. Mindstate management and increased peak wellness, this is what I teach on the video program to lose weight forever. So you don’t have to go read 100 books on nutrition and fitness. I build an entire course, over 25 hours that covers everything you need to know and what to do to lose weight and get in top shape, but we start from within, in the mind.

In the past five years, after spending thousands of hours meditating, observing my mind, and emotions from within and improving it, I see the world and human interactions in a new light, a wider lens.

Anger, depression, hate, racism, jealousy, envy, anxiety, these emotions are to be expected when mindstate management is not taught in school. Few parents teach their kids how to deal with emotions and increase their peak wellness.

This is why some biologists call humans bipolar apes, we have the potential to do good and to do bad. But it’s possible to remove any seeds in your mind of those negative feelings and improve your overall well being.

So if you are a parent, or looking to become one, ask yourself this, what legacy will you leave your kids with, what nutrition are you teaching them, what example are you setting, are you preparing them to flourish when they become independent or suffer because of the influence and habits you taught them?

It’s up to you. Thank you

I am not Losing Weight, What’s Wrong?

I am not losing weight, what's wrong?

Transcript:

I’m not losing weight, what’s wrong
I’m not gaining muscle, what’s wrong

Hello

From time to time, I hear people I’m helping lose weight or gain muscle or doing it by themselves express how something is wrong because they are not making enough progress, at least as quickly as they think they should. And this leads many people to lose patience, start cheating on their food and slowly relapse in their old nutrition habits.

If I know those people, what I tell them is, think about how many years you have been eating unhealthy and didn’t proactively take care of your body and health, 10, 20, 30 years of bad eating and now, after 2-3 months of changing your nutrition for the better you want to quit, you are tired of it already.

People spend all this time gaining weight but if you tell them, you know what, realistically, it will take you one year or two to get in the best shape of your life, and then almost three years to make this new lifestyle part of your identity, of your flavor, many people hearing this will not sign on, they will have to be super unhealthy to make this shift, or they will postpone it to another time.

But fortunately, you may not be one of those people, because people and others are a generalization, the crowd really doesn’t exist, we are all unique individuals. So just understand that even if you are following a good nutrition plan, doing everything the right way, from eating to exercising to working on your mind,You might hit some roadblocks where it seems like you are not losing weight as fast anymore or gaining lean muscle mass as quickly as you did in the beginning.

But that’s okay, there are many reasons why this can happen, let’s go over them quickly. I go over them in more depth in the video program Lose Weight Forever.

In the first few weeks of following a healthy lifestyle, you might lose more weight because the bulk of it will be water weight. When you stop consuming a lot of carbs and sugar, you are turning off the hormone insulin, which leads the body to retain more sodium, which in turn increases water retention in your cells and tissues. Reduce your carbs and sugar intake and see how less water you feel like drinking. So a lot of weight you lose in the beginning might be amplified by losing water weight.

Next, you might not lose fat as much later on… because your calorie deficit is not low enough. Let’s say you start your weight loss journey with a calorie deficit of 500 calories a day. But then, a couple of months later, you hit a roadblock, try decreasing your calorie by another 200 calories. Some people adopt a calorie deficit of 1000 calories below they Basal Metabolic Rate, which I think is good for many people looking to lose weight. A calorie deficit triggers your body to use your fat cells for energy, hence burning fat for fuel.

Or you might hit a hormonal roadblock, meaning, your body has been used to be overweight for so long that your baseline weight is being overweight. So when you start to lose weight up to a certain level, your hormonal system puts on the break because it thinks you are starving yourself, even though you have all this extra energy in your fat cells to be unlocked.
Your metabolism slows down, so you have to stay patient here, keep eating healthy and exercising and your weight will continue to go down, maybe not as much as in the beginning but you will keep progressing.

For those of you who are looking to gain lean muscle mass, you might hit a roadblock for many reasons.

One can be that you are not paying enough attention to your recovery. As your intensity and the amount of weight you lift increase, optimal recovery is crucial. Are you sleeping enough, are you eating enough, are you allowing enough resting between gym sessions for super-compensation to take place.

Another reason for a roadblock might be that you have to switch your reps, sets and how you are doing some exercises. Hitting your muscles at different angles can help stimulate growth.

Another common reason why some people find it hard to gain more muscle is that they are simply not lifting heavy, or the intensity is not where it should be. And I see that all the time in the gym, people coming and acting like it’s a night club, talking to their friends, taking long breaks between sets, barely sweating, don’t be that guy. You want to maximize your time in the gym or at home training, make it as intense as possible, it’s the best way to stimulate muscle growth.

Or, maybe you are doing too much aerobic cardio, which can slow down your muscle growth.

And last but not least, you might not be eating enough food overall or proteins specifically. This for me was the reason WHY when I started to lift weight in college, I wasn’t seeing good results. The intensity and all other parameters were checked but I realized I wasn’t eating enough. And this is common with people who are naturally skinny, they don’t feel like eating a lot. So I had to push myself to eat, eat and eat. And boom, I started to see amazing results and reached my goals.

In both cases, facing roadblocks losing weight or gaining muscle, look at these elements I mention and see how you can take care of them. What I didn’t talk about, for those of you looking to lose weight is that maybe you are not actually eating healthy. Cheating here and there is one way to make it impossible to lose weight. So take a good look at your nutrition, be honest and see if you can make it better, one cheat day a week and 6 days of clean eating.

And to finish, understand that Incremental progress is the blueprint to success, we are so used to see big body transformation or those total home makeover that as a society, we got used to big changes, but if you look at history, changes happen very slowly…

For example, in the 1960s, scientists and presidents said that by the year 2000, most wealthy countries would run on solar energy, yet today, in 2019, solar energy accounts for less than 5% of energy sources on the planet.

In almost 50 years, solar energy increased by only 2-3%. So reflect on this, change is very very slow. The good thing is that losing weight or gaining muscle is actually way faster in comparison to the example I just gave.

So develop cool patience, not fake patience where you are boiling inside, cool patience is enjoying every step toward a healthier version of yourself, mentally and physically, because inch by inch, if you are mindful, you can see you are feeling better and looking better, stronger every day. This is why I say the mental aspect of losing weight is 99% of it. The missing link.

Enjoy the process that makes you great, the small victories, don’t panic when you hit a wall and stagnate for a few weeks, assess, stay on the road and keep driving.

It’s up to you, Thank you

Curvy-Fit vs Curvy-Fat

Curvy-Fit vs Curvy-Fat

Curvy-Fat or Curvy-Fit

Hello,

In today’s video, I will talk about one of the biggest misconceptions in fitness and health, related to women. The idea that some women believe they can only be curvy with being fat or overweight, worse, that some think they are naturally thick boned but not actually overweight.

If you want to age with grace, stay healthy, and improve your fitness, you have to be aware of this myth and not fall into this thinking trap.

I wrote this video from experience, talking to women I helped get in shape and for relatives, friends, and people that this video might help.

Before diving in this topic, I have to say that, when it comes to aesthetics, beauty is indeed in the eyes of the beholder. But my focus is health, and that’s pretty straight forward, being curvy and fat is unhealthy.

A great aspect of the United State culture is that, even though 70% of the population is overweight or obese, women are more into fitness than a lot of countries around the world. There is probably a bigger culture of sport in women here in the state than in any other culture.

Yet, many women are not into lifting weight, even though this has changed a lot in the past 10 years. The discussion I have with many women looking to lose weight is this…But Karl, I will lose all my curves and look skinny.

Now, back 20-30 years ago, being a skinny woman was not bad in some groups of American Society. But today, being curvy is a fitness goal all across the board. Just look at the top Instagram women account in fitness.

Here lies the problem, many women are satisfied with appearing curvy, without caring about the nature of those curves, is it muscle or is it fat, and why should they care?

You should care because if you are only interested in how you appear, you might be sabotaging your health now and in the future. Being overweight and obese exposes you to a plethora of diseases, hypertension, disease, heart failure, cancer, knee, back pain, hip replacement later in life…

If you only care about looking the part, fine…but if your health matters to you, don’t deceive yourself.

First, let’s check this idea that if you lose weight, you will automatically lose all your curves and become skinny. That’s a lie. And you don’t have to spend too much time breaking this myth because today, Instagram and many people in our lives are proof that you can be curvy and fit, curvy and healthy. It’s not either-or, you can have both.

Second, what is the difference being curvy fat or curvy fit?
Number one, curvy, and fat means your body fat percentage for your height puts you right into the overweight or obese BMI chart.

Google Image the BMI chart, that stands for body mass index. In it, you can see where you stand, you only need to know your current weight and connect it to your height.

But this chart doesn’t take into account your body fat percentage, which makes the difference between a woman that is fit and curvy and another one who is curvy and fat.

So Next, you want to google image body fat percentage estimations. Look at these pictures and check which body type is the closest to you. A woman who is fit should have from 18% body fat to 23% body fat. 23 to 25% of body fat is okayish, above that you are not fit anymore, trending toward being overweight and obese.

There are specific machines that can help you assess your true body fat percentage, check your local gym if you want to get better measurements.

When you look at someone like Jennifer Lopez, Eniko Hart, The Bella twin, Whitney Simmons, or Michelle Lewin, you can see how they have all the curves and then more yet, flat stomach and overall, lean. That’s because their body fat percentage is below 23%, closer to 20%, yet they have a curve because of muscle mass.

This is it, in order to be fit, healthy, and keep your curve, you have to eat well and add lifting to your workout, lower and upper body.

It’s far easier to say, well, I don’t like to lift weight or don’t know what to do, so I rather stay curvy and look the part. If that’s your choice, great, but understand you are in an unhealthy range and exposing yourself to preventable disease.

Diabetes, which is common among overweight and obese people cost about 16k dollars a year, in term of medical expenditure. We are not even thinking of the mental cost of being sick.

Now, before I finish this video, let’s go over another fitness myth linked to women being curvy and fat yet being okay with it.

The myth of being naturally thicked boned. Some women out there, unconsciously believe that naturally, genetically, they have heavier, thicker bones than other women, not because of the extra fat but because of their bone density.

Naturally, some women do have more muscle mass than other women, which can make them carry less fat. But this doesn’t last long, around 26, 27 years old, if you have not been proactive with your health, eating healthy and staying physically active, your muscle mass will waste away rapidly, before you know it, you will gain fat and continue to do so in your 30 and 40s.

The thick bone myth is so absurd, yet, millions of women and men believe it. Understand that the body does not like to waste things away. Your bones adapt to your lifestyle. If you are not in an environment that stimulates your bones, like living in the African jungle twenty thousand years ago or lifting weight and exercising today, your overall bone density will waste away as you age.

Which is why so many women face osteoporosis and fractures as they get older, because of having weak skeletal structures.

The same way muscles grow because we stimulate them, bone density also grows by external stimulation. No women are walking out there with high bone density and not working out, don’t fall for this.

And finally, I have to highlight one problem destroying the health of black women in America and around the world. For some reason, many have accepted the fact that being overweight or obese is the only way to be curvy. And since many are getting positive feedback from men and society, they keep going with it.

If you are my friend, daughter, a client, or relatives, there is no way I can agree with you that, you know what, it’s okay to be overweight, fat and curvy, just love yourself. Keep eating the way you do. That’s like saying to a friend who is addicted to drugs that it’s okay.

In the end, these women are putting their health at risk, and if they are parents, what are the consequences on their family, of them eating unhealthy and worse, getting sick because of it.

It’s possible to go from overweight and curvy to fit and curvy, but first, you have to lose weight, lose fat. Which means you will go through a period of losing your curves.

This happened to some women I was coaching. And I had to remind them that this was a transitional phase because we have to stay focused on one goal at a time. You can’t say, I’m going to keep all my curves, mostly made of fat, and then build muscle. This will lead you to gain more weight in total and expose your health.

You have to slim down first and then, after reaching a healthy, normal body weight, which is key here, we are prioritizing your health…you can then keep a good diet while building lean muscles to get all the curves you want.

If you are a woman on Instagram these days, there are 1000s of women out there who are fit and curvy with super healthy lifestyles. But it comes down to you, your beliefs, and what you want out of your life.

It’s up to you, Thank you.

Fitness @ Home vs Gym

Fitness at Home vs Gym

The GYM or nothing?
It doesn’t have to be like that

Hello, in this vlog, I want to talk about the fact that for some people, it’s either, they have access to a gym or they don’t exercise and do nothing. This is super relevant to the times we are right now, with so many of us stuck at home and every gym around the country closed.

Talking to many friends and family, I hear some people lamenting that they can’t stay in shape and active because their gyms are close. In my head, I’m thinking, wait a minute, who said, you can’t be in great shape without the gym?

Let’s unpack this. The first reason why so many people choose to not exercise if they can’t go to the gym is to hide the fact that they are not all in, within, so if the stars are not aligned the right way, if the gym is not open, they cannot stay active and fit. This excuse is basically a copout.

The second reason is that millions of people out there are not used to actually exercising at home, they don’t know what to do, we can still say it’s an excuse to not stay active but I don’t think so. I think some people are still not totally all in with a healthy lifestyle. And the environment plays a big factor in helping them tilt the balance and stay active. So the combination of not knowing how to exercise at home plus not being used to it can be enough for you to just lay low and gradually get out of shape.

This second reason is connected to the third reason why some people can’t stay in shape by training at home. Boredom. Some people find it hard to be excited to exercise at home or run outside.

On the topic of running outside, I really understand it because, for the majority of my life, I hated running for the sake of running, I thought it was the most boring way to exercise and get active.

I rather run while playing a sport, basketball or soccer. Because the focus is not on running per se, you are playing a sport, it’s more dynamic.

Many of my friends who are into basketball or just pure fitness, bodybuilding, also hate running outside or find it uncomfortable, unless it’s doing it as a warm-up for basketball, football or soccer.

Anyway, let’s put running outside, aside for a minute because the main point of this video is to give you more options to stay fit without going to the gym. You can stay in tip-top magoo shape without ever stepping a foot into a gym.

As always, I should remind you that fitness and nutrition, being consistent with it is not possible if step 1, the mind is all in, it’s 99% mental.

Now, it’s 1000% possible to never go to the gym and be in excellent shape, no matter your age, sex, or your current level of fitness. I did it for 7 years.

In college, we had access to huge college gyms, it was heaven. But after college, before finding a job, I wasn’t thinking of subscribing to a gym in New York, it was too expensive. Then when I moved in with roommates, we had more space in the apartment. It made sense for me to keep my fitness by working out at home.
At first, I thought I was going to exercise at home for a couple of weeks if not months then get a gym membership. Next thing you know, I started to appreciate the benefits of training from the comfort of my house.

  1. I had close to the same results I was getting in the gym
  2. I was saving money and time. Imagine the time spent going to and back to the gym.
  3. There was no waiting for someone to use a machine or equipment. You can also play your favorite music on the speakers and watch TV.

So I ended up doing it for 7 years, from 2012 to 2019. Once I started working, I realized quickly that exercising at home was a great hack. Because I see so many people who are so tired after work, spending considerable time going to the gym and home after. Speak to people and see how many miss the gym because of commute time.

I didn’t have crazy equipment at home, it’s an apartment, I have some good amount of space but not a full empty garage or basement like many of my friends back in the south or west coast.

Here are the basics you want to know to design your workout from home, or at the gym.

Divide the body into three parts, upper body, lower body, and abs. Or pushing muscles of the upper body, pulling muscles of the upper body and legs.

If you allocate three days a week to exercising at home, you can achieve and maintain a great physique your whole life. You can also add some cardio or just do aerobic cardio three to five times a week if your first goal is to lose weight. Aerobic cardio is the go-to fitness strategy to lose fat because it targets the energy system that maximizes fat burning the most.

Examples of aerobic cardio exercises are walking, jogging, biking, or some slow-paced jump rope. Each of these exercises can be done without access to a gym.

Now, If you want to build lean muscle mass, you can mix your workouts at home. This is what I have been doing for 7 years. You can choose to walk or jog outside from forty minutes to an hour twice a week and take another three days for bodyweight exercises. This was my baseline fitness schedule.

Over the years, I modified my home workouts as my understanding of fitness grew. A big upgrade was adding yoga on days I didn’t lift weights. So let’s say I was training three times a week at home. Monday and Thursday would be upper body, pushing and pulling muscles.

Then Wednesday would be legs. So Tuesday, Friday and Saturday, I would do 30 minutes of yoga, then 30 mins of jogging outside and then come back for 10 mins of abs. Boom, that’s a powerful week. For 7 years, I didn’t go one week without following this routine.

Some weeks I only did the weight body exercises, so 3 training sessions, other weeks, I only did yoga cardio and abs. I adapted it by seasons, with time available and mixing it with basketball tournaments back in Jersey and New York.

Usually, when spring comes back, I start playing more basketball tournaments, so I reduce my cardio and lifting to have enough energy and be fresh for basketball games.

OK, I just gave you an overview of my training routine at home without going into specific workouts, which I will do in another video, there are also a ton of people sharing home workouts online, on Instagram and youtube. What I wanted to share with you is that you can totally be fit and healthy without going to the gym.

Now, some people love the gym and can’t do without it because it gives them so much more, and I truly understand that. But never forget why you are doing this, you want to be proactive with your health, fit and vibrant. If you cannot access a gym for weeks or years, you can still stay fit and healthy.

Now, before we finish, we must talk about the mental aspect of exercising from home, which is the missing link between those who can consistently train from home and those who cannot.

Millions of people out there hate training at home because they simply don’t have the motivation. Going to the gym, having your gym clothes ready, the scenery of the gym, being surrounded by other people exercising, I get it, it’s better than being alone at home.

But I see training at home as mental fitness, besides all the benefits I talked about earlier, being by yourself, motivating yourself to switch from your bed or couch to beast mode and sweating is far from easy. You have to fight off boredom and self-motivate, ignite yourself.

Going to the gym is like going to the nightclub, it’s easier to dance and move around in the night club then doing it by yourself at home. But it’s a skill we all need to develop, being able to flip the switch at will. Because this mental ability will translate to your nutrition, and even better, it’s a way to assert dominance at home, at your home base, HQ.

I say it all the time to clients, the real battle is at home. Home is where people spend the majority of their time, home is where people gain weight, home is where people get out of shape, become unhealthy. For billions of people out there, home is where their inner cookie monster personality resides, he is in total control there.

If you really, really want to sustain a healthy lifestyle, you need to claim back your home territory and set new standards of living. Make it your church of health. Your healthy personality has to be in the driver seat when you are home, this is a must. And exercising at home is one of the best ways to make this happen.

Whether it’s in your garage, basement, living room, or kitchen…the more you can consistently train at your house, the more united toward a healthy lifestyle you will become, within. Because inside your mind is the True home you want to take full control first. That’s step one, 99% of it is mental.

When you are comfortable training at home, you are setting a new vibe, eating healthy will be easier as well because the vibe coming from training at home is already in the air, you are more likely to stay congruent by eating healthy.

It’s up to you, thank you.