Physicalogy

Change Your Body Empower Your Mind

info@nextgiant.com (NGI) — Wed, 01 Apr 2009 09:44:00 +0000

Hey there,

I've been reading Jon Benson's fitness newsletter "F I T 365" and I'm really enjoying it.

I thought you might enjoy it as well. Here is my "Fit Friends" link --

http://www.fit365online.com/friends/go.php?ref=8784

Talk soon,

John

About your health...

info@nextgiant.com (NGI) — Mon, 10 Nov 2008 23:48:00 +0000

Jack LaLanne "The Godfather of Fitness" was so far ahead of his time... 3 key rules Jack believed were:

cut out processed foods
cut out sugar
exercise

Of course doing only 3 things is too simple to work, right??

* It's interesting to note that numbers 1, 2, 3 have became increasingly worse in North America every year since around 1950 or so. Much of the rest the rest of the world is now following the North American lead (Asia, Australia...) and breaking these 3 rules as well... obese people are everywhere.

Jack LaLanne is 94 years young and going strong. That in and off itself says a lot about his approach to fitness.

These old black and white videos from the 1950's are more true today then ever. Even if you disagree with a few things here and there... keep in mind the big picture of his well
message.

Watch them and you will see what I mean...

Stop being so Tired

Sugarholics

Sample Meal Plan

Body and Mind Connection

Worry

Problems

Watch them all this videos on Youtube

it will be the best time you spend today.

Hang On To Your Dreams

info@nextgiant.com (NGI) — Thu, 25 Sep 2008 13:33:00 +0000

This is the story of Stevie Zee, a motivational documentary about a man and an athlete with cerebral palsy. If Stevie can go for his dreams with cerebral palsy, what is stopping you? Go for your dreams and never give up!

Pass the Broccoli... it's good for what ails you

info@nextgiant.com (NGI) — Sun, 21 Sep 2008 09:17:00 +0000

The Crown Jewel of Nutrition

Broccoli is known as the "Crown Jewel of Nutrition" for its vitamin-rich, high in fiber, and low in calorie properties. Not only does broccoli give you the best vegetable nutrition available, it also gives you many ways to lead a healthier, longer life. Heart disease is the number one cause of death in the United States with cancer as the second, and broccoli gives you many ways to help fight and prevent these and other diseases.

Broccoli and Cancer

Cancer is the second leading cause of death in the United States. Unfortunately, most cases go undetected for years before symptoms appear and that limits the amount of therapies available. The best medicine is preventive medicine, in the health outlook, and that is where nutrition plays the largest role. Eating a healthy diet, low in fat and high in fruits and vegetables, does not guarantee that you will not become infected with the disease, but it definitely lowers your risk. Broccoli has multiple cancer-fighting properties including vitamin C, beta carotene, and fiber. It is also rich of phytochemicals which appear to offer us protection against certain cancers and heart disease. Indole carbinol and sulforaphane are two different phytochemicals that are found in broccoli.

Antioxidants and Cancer

A medium size stalk of broccoli provides 220% of your daily value of vitamin C. That same medium stalk of broccoli provides 15% of your daily value of vitamin A, in the form of beta carotene (% Daily Value is based on a 2000 kcal diet). Both vitamin C and beta carotene are antioxidants, which is a substance that can reduce and prevent the damage caused to human cells by free radicals. Free radicals are a "toxic" byproduct of everyday metabolism, but in excessive number, free radicals may be a factor in diseases as cancer, arthritis, Alzheimer's, and heart disease. A study done by Dr. Harman of the University of Nebraska College of Medicine, suggests that free radicals play a significant role in the aging process: cataracts, heart disease, and cancer. Dr. Robert Russell of the Center on Aging also stresses that foods, not pills, are the most reliable source of antioxidants.

Fiber and Cancer

Colon and rectal cancers are the second leading cause of cancer deaths in the US. These types of cancers are also lower in countries where a diet low in meat and high in fiber. Although there is no study showing exactly how fiber prevents cancer, there are a few theories which make a lot of sense. One is that food moves faster and with greater bulk, therefore reducing the concentration of carcinogenic substances in the bowel. The second theory is that fiber reduces transit time through the colon, thereby reducing contact time between fecal carcinogens and the colonic mucosa on the walls of the colon. The last theory is that increased fiber in the diet decreases the amount of bile acids in the intestines and bacterial metabolism to decrease carcinogen production.

Indole Carbinol and Cancer

Broccoli is rich in indole carbinol, which is a substance that breaks down estrogen, and comes from the phytochemical family. Estrogen is a hormone which seems to promote the development of certain breast tumors, among many other physiological functions. Some researchers believe that a cup of broccoli a day is enough indole carbinol to help ward off these tumors.

Sulforaphane and Cancer

Dr. Paul Talalay of Johns Hopkins School of Medicine developed a simple cell-culture test which showed that certain cruciferous vegetables increase the activity of protective enzymes that fight cancer, one in particular was quinone reductase. The responsible chemical in the broccoli that made this enzyme increase is sulforaphane. Sulforaphane is found in cruciferous vegetables, such as broccoli, kale, cauliflower, and brussel sprouts (as well as non-cruciferous vegetables, such as carrots and green onions.

Broccoli and Diabetes

Diabetes, short for diabetes mellitus, is a disease which alters the endocrine system, which controls all of your hormones. It's characterized as an inability for cells to metabolize glucose effectively resulting in hyperglycemia (elevated blood glucose levels). The elevated glucose levels is a direct result of an absolute or relative deficiency in insulin. Broccoli helps battle diabetes because of its high fiber content. Eating a diet high in fiber improves the control of blood sugar and can therefore decrease the need for insulin and other medications. Soluble fiber seems to delay the emptying of the stomach and therefore slows the absorption of glucose in the intestine. If you are diabetic or know anyone who is, eating a high fiber diet only helps control diabetes, it is not a replacement for insulin injections or medications. Please consult your medical doctor or registered dietitian if you have any questions.

Broccoli and Osteoporosis

The University of California's Wellness Letter indicates that broccoli has as much calcium, ounce for ounce, as milk. As mentioned in Mann's Nutrition Report, calcium is an essential mineral in building and maintaining bone mass, as well as controlling muscle functions. It is critical to eat enough calcium rich foods during childhood and young adulthood to build up adequate bone mass. Many adults drink little to no milk at all and that is why there must be an awareness that there are many calcium rich foods other than milk--like broccoli.
At the age of thirty to forty the bone mass density begins to decline, even if you have built adequate bone mass in your younger years. This is even more critical for women because a lack of calcium in the diet, combined with the body's inability to absorb calcium efficiently, contributes to the onset of osteoporosis. Osteoporosis is a drastic loss of bone mass and density that increasingly makes bone more fragile. During and after menopause, woman's estrogen production impairs the bones' ability to retain calcium. Many other lifestyle factors affect this bone mass reduction including exercise, heredity, and drugs. A recent study, according to University of California's Wellness Encyclopedia of Food and Nutrition, found that eating adequate amount of calcium can help reduce the risk of hip fracture by 50 to 60 %. For further inquiry, please consult your physician about other preventative measures or call the National Osteoporosis Foundation at 1-800-223-9994.

Broccoli and Obesity

Broccoli helps fight obesity by being a low-fat, low calorie, highly nutritious vegetable option to any healthy meal plan. Eating lots of broccoli fills you up with the bulk of high-fiber, and without adding extra calories. Broccoli also plays a preventive role in many of the other chronic diseases that come with being obese: diabetes, hypertension, and heart disease. In the United States obesity is a growing concern for both adults and especially children, which is why a healthy well-rounded diet with an exercise program is so critical to follow. Remember, you can't go on a diet......you need to make lifestyle changes.

Broccoli and Hypertension

Hypertension is the clinical term for high blood pressure. High blood pressure is defined as sustained elevated arterial blood pressure measured indirectly by an inflatable cuff and pressure. In correcting hypertension, most physicians will prescribe a diet low in sodium or medication, like diuretics, to control water balance in the body. Sodium restriction is only part of a program to lower your blood pressure. Dr. Louis Tobian of the University of Minnesota believes that most people do not get enough potassium in their diet and says that a lack of potassium can also cause a weakening of arterial wall, leading to potential cardiovascular problems due to the stresses of high blood pressure. Broccoli contains 15% of your daily value of potassium in a 2000 kcal/day diet. Weight reduction, restriction of alcohol, modification of fat intake, an exercise program, stress reduction, and avoidance of tobacco are other therapies for high blood pressure. Broccoli's role is that it's a nutritious vegetable to add to a diet low in sodium, fat, and calories. The goal in controlling high blood pressure is to reduce diastolic blood pressure to below 90 mm Hg ( mm Hg=millimeters of Mercury) and to achieve and maintain arterial blood pressure below 140/90 mm Hg. Please contact your physician or local health clinic to check your blood pressure.

Broccoli and Heart Disease

Heart disease consists of heart attacks, or congestive heart failure, when the heart fails as a pump and cannot deliver and the adequate amount of oxygenated blood to body tissues. Loaded in broccoli, beta carotene lowers the risk of heart attacks. A study done by researchers at Harvard Medical School report that men with clogged arteries who were fed beta carotene supplements suffered half as many heart seizures and strokes as did men given placebo pills. The high fiber content also helps reduce the total blood cholesterol levels, primarily by lowering the LDL or "bad" cholesterol. It has also been reported that the folate content in broccoli, along with the other B vitamin's, help protect against heart disease. They help control homocysteine, an amino acid, which is produced normally in the blood, but has currently been linked as a risk factor for heart disease. Broccoli's role in preventing heart disease is mentioned in all of the articles above: it's full of vitamins and minerals; it's high in fiber, low in fat and calories; and high in calcium and potassium which help with cardiac and skeletal muscle functions. For more information on heart disease please call the American Heart Association at 1-800- AHA-USA1.

Sources Contributing to this section:

American Dietetics Association, Handbook of Clinical Dietetics. Yale University Press, New Haven: 1992.
Angier, Natalie. "Potent Element to Fight Cancer Seen in Broccoli," New York Times. March 15: 1992 (1,11).
Sheldon M.D., Margen. The University of California at Berkeley, Wellness Encyclopedia of Food and Nutrition. Rebus, New York: 1992.
Zeman, Ph. D., R.D., Frances J., Clinical Nutrition and Dietetics, MacMillan Publishing Company, New York: 1991.

American Killer At Large

info@nextgiant.com (NGI) — Thu, 03 Jul 2008 12:52:00 +0000

There is a killer on the loose and her first name is Obesity.

The U.S. Surgeon General says Obesity kills more people every year then terrorism and calls Obesity "The Terror Within"

Working out a way to chase those blues away

info@nextgiant.com (NGI) — Wed, 14 May 2008 23:26:00 +0000

I’ve always been fascinated with the saying “Laughter is the best medicine.” Humor and laughter are associated with happiness and joy, feelings that contribute to mental and emotional well being. So what’s the next best thing to a good old laugh? Exercise, of course!

Any form of physical exercise – jogging, walking, aerobics, sports, swimming, cycling, weight training, yoga, tai chi and other relaxation techniques – is good, not just for your body, but also your soul. The solution to treating depression lies not in the bottles of anti-depressants prescribed by your shrink, but in the fitness regimen set for you by your personal trainer. Swap one for the other and you’ll see a marked difference, both in the way you feel and in the weight of your bank balance.

Exercises and work outs not only enhance your mood by reducing tension, anxiety and sadness, they also improve your confidence and self-esteem and help you deal with stress better. You don’t have to sweat it out for hours together to keep those blues away - a study conducted at the Duke University in Durham, North Carolina found that just 30 minutes of exercise every day was enough to overcome depression. Continued exercise and fitness workouts contribute to preventing depression and keeping you mentally fit.

So what’s the connection between the muscles in your body and the cells in your brain that rule your emotions? Why do your anxiety and stress levels decrease when you’ve had a good workout?

When you exercise, the body naturally releases endorphins, a feel-good chemical that tells the brain to feel happy. Endorphins are your body’s natural painkillers.
Exercising increases your energy levels which helps you sleep better, and as a result, keep away depression and anxiety.
Relaxation techniques like yoga and tai chi provide time for introspection and help you achieve focus and inner peace.
Playing a sport that involves more than one person lets you bond with the rest of your teammates and induces a sense of belonging and well-being.
Exercise routines, when maintained regularly over a certain period of time, lead to weight loss and improved fitness. Looking good contributes significantly to feeling good about yourself and carrying yourself confidently.
Once you feel the scales beginning to reflect your efforts at the gym or the jogging track, you automatically wish to maintain the figure you discovered hidden beneath all that flab. This will push you to switch to a healthy diet that helps you stay slim and fit. Eating food that is low in fat and high in protein makes you feel good about yourself as opposed to binging on junk food when you’re depressed and feeling worse once the deed is done.

Happy exercising!

This article is contributed by Sarah Scrafford, who regularly writes on the topic of Care Plans. She invites your questions and writing job opportunities at her personal email address: sarah.scrafford25@gmail.com.

Is Saturated Really Fat Bad For You?

info@nextgiant.com (NGI) — Fri, 18 Apr 2008 09:22:00 +0000

Public Service Announcement

Is Saturated Fat Bad For You?

Is dietary fat, especially saturated fat, bad for you?

Here's a couple of videos I found on youtube I'd like to share with you.

Watch Video #1.

Watch Video #2.

Note: they don't teach you this stuff in school or on TV.

Video Summary: 4 Things you should know!

(An education in UNcommon sense)

1. Saturated animal fat is good for you. Do you really think animals in the wild follow a low saturated fat diet.

2. Cholesterol is required for proper hormonal function. Throw out the cholesterol drugs and eat an egg yolk

Still with me... take a deep breath!

3. Bread and grains make you fat. For how many years in history did humans really eat wheat. You can do your own research. Take a look at how well the high grain diet has worked in North America and many other areas.

4. Processed vegetable oils will kill you. The word vegetable should not even exist here. Step away from the Golden Arches.

This message need to get out. Far too many people are on harmful drugs when nothing is wrong with with them.

In many cases a lifestyle change consisting of healthy natural foods, elimination of toxic food and other products plus and regular exercise program will eliminate many problems in which we are prescribed drugs.

What do you have to loose except some health problem? Shame on big brother for telling us natural things are bad for us.

Pass this on to the victims of government deception. After all it's good for your health.

Must Watch Videos: @ FatHead-Movie.com No-Bologna Facts
	There's never been a single study that proves saturated fat causes heart disease.
	As heart-disease rates were skyrocketing in the mid-1900s, consumption of animal fat was going down, not up. Consumption of vegetable oils, however, was going up dramatically.
	Half of all heart-attack victims have normal or low cholesterol. Autopsies performed on heart-attack victims routinely reveal plaque-filled arteries in people whose cholesterol was low (as low as 115 in one case).
	Asian Indians - half of whom are vegetarians - have one of the highest rates of heart disease in the entire world. Yup, that fatty meat will kill you, all right.
	When Morgan Spurlock tells you that a McDonald's salad supplies almost a day's allowance of fat, he's basing that statement on the FDA's low-fat/high-carbohydrate dietary guidelines, which in turn are based on … absolutely nothing. There's no science behind those guidelines; they were simply made up by a congressional committee.
	Kids who were diagnosed as suffering from ADD have been successfully treated by re-introducing natural saturated fats into their diets. Your brain is made largely of fat.
	Many epileptics have reduced or eliminated seizures by adopting a diet low in sugar and starch and high in saturated animal fats.
	Despite everything you've heard about saturated fat being linked to cancer, that link is statistically weak. However, there is a strong link between sugar and cancer. In Europe, doctors tell patients, "Sugar feeds cancer."
	Being fat is not, in and of itself, bad for your health. The behaviors that can make you fat - eating excess sugar and starch, not getting any exercise - can also ruin your health, and that's why being fat is associated with bad health. But it's entirely possible to be fat and healthy. It's also possible to be thin while developing Type II diabetes and heart disease.
	Saturated fat and cholesterol help produce testosterone. When men limit their saturated fat, their testosterone level drops. So, regardless of what a famous vegan chef believes, saturated fat does not impair sexual performance.

3 Ways to Shed Your Blubber

info@nextgiant.com (NGI) — Tue, 11 Mar 2008 23:37:00 +0000

Eating for fat loss does not have to be confusing or complicated. Three facts that are very important are:

3 Facts that are Very Important

1.) Consuming higher quality foods that are unprocessed. If it comes from a plant, it is good for you, if it is manufactured in a plant, stay away.

2.) Consuming small meals often throughout the day. Eat breakfast a big breakfast and gradually eat smaller meals up until you go to bed.

3.) Cycling carbohydrates, consuming more carbs on resistance training days, and less carbs on cardio and non activity days. A couple days per week (on days that you do cardiovascular training) eat no starchy carbs (brown/wild rice, oatmeal, sweet potatoes, whole wheat pasta, healthy bread) all day, instead eat veggies, green beans, salad, or apples combined with protein for every meal throughout the day

Try this: simply keep eating the exact same meals you are currently eating. Just cut them in half and eat the second half a couple hours later. You will soon find that you are becoming hungrier more often. This is a great sign that your metabolism is increasing and your body is starting to burn more calories for fat loss. Never eat until you are stuffed never wait till you are starving.

A must see Video

info@nextgiant.com (NGI) — Fri, 07 Mar 2008 13:37:00 +0000

From the movie "Facing the Giants"

Is Your Microwave Frying Your Brain?

info@nextgiant.com (NGI) — Fri, 07 Mar 2008 13:28:00 +0000

Here are 4 Reasons to Throw your Microwave Away:

1) Continually eating food processed from a microwave oven causes long term permanent brain damage by "shorting out" electrical impulses in the brain de-polarizing or de-magnetizing the brain tissue.

2) The human body cannot metabolize/break down the unknown by-products created in microwaved food.

3) Male and female hormone production is shut down and/or altered by continually eating microwaved foods.

4) The effects of microwaved food by-products are residual (long term, permanent) within the human body.

Don't try this at home!

info@nextgiant.com (NGI) — Mon, 18 Feb 2008 05:59:00 +0000

An Extreme Demonstration of Strength. These kids are good!! This is a must see video:

walking wall bridge

info@nextgiant.com (NGI) — Thu, 07 Feb 2008 22:25:00 +0000

The bridge is a great way to stretch out your whole body and take care of any back problems. This movement will get rid of all your stress. Take it easy at first until you get the hang of it.

If she can do this -- So can you

info@nextgiant.com (NGI) — Thu, 07 Feb 2008 22:16:00 +0000

A few exercise ideas for you. Keep in mind that this woman has had children when you begin to think of excuses.

Weight lifting and Children

info@nextgiant.com (NGI) — Fri, 21 Dec 2007 00:31:00 +0000

Won’t lifting weights stunt their growth?

Isn’t weight-lifting harmful for my child?

The answer, of course, is NO

Strength training is, in fact, healthy and beneficial for your child. So much so, that studies conducted on the subject have been conclusive in finding that a properly constructed, structured and supervised program is a safe way to increase strength and endurance for sport, improve posture and reduce the chances of injury during game play.

In today’s video game driven era, coupled with cutbacks in the school system for physical education classes, it’s no wonder that obesity and youth inactivity are on the rise. Parents have allowed their children to sit in front of the television watching too much TV, playing games and eating foods that just add unwanted fat to their bodies. The combination of inactivity and unhealthy eating is more detrimental to children than parents realize. This lifestyle is setting up children up for a lifetime of health problems if something is not drastically changed.

What parents have to understand about strength training for their young children is that the weight training does not mean “weight-lifting” However, the emphasis should be on body weight exercises, whether it be jumping, bounding, calisthenics, etc. to lighter weights (the weights are raised and lowered in a slow and controlled manner) all while being properly being supervised. This will lay a foundation for their young bodies and they will be able to perform heavier weight lifting properly if they choose to later on when they get older.

Studies have also shown that strength training increases self-esteem and confidence in children who actively take part, with a decrease in the possibility of a child becoming depressed.

So for the parents who still wish to ask the question “Is strength training harmful for my child?”, my answer is simply “No, strength training is not harmful for your child”. So get rid of the video games and junk foods and get your child into a strength training program. Believe me, they will thank you for it someday!

A banana a day keeps the doctor away!

info@nextgiant.com (NGI) — Thu, 06 Dec 2007 06:27:00 +0000

Nope this is not and advertisement for the latest and greatest supplement or pill. Save your money this post is just bananas. Warning: You might want want to eat a banana or go pick up some bananas at your local grocery store after reading this...

JOKE

I was in a grocery store last night. The bananas were a very dark green. Told the gal working in the produce department that I could not buy them. She wanted to know why? I told her, "At my age, I might not live long enough for them to turn yellow." She roared.

Just the facts about bananas

Never, put your banana in the refrigerator!!! This is interesting. After reading this, you'll never look at a banana in the same way again. Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily
diet.

Depression:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power:
200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves:
Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to
avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control:
Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder

(SAD):
Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking & Tobacco Use:
Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the
potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress:
Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes:
According to research in "The New England Journal of Medicine, 'eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts:
Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so
that we say, "A banana a day keeps the doctor away!" PASS IT ON TO YOUR FRIENDS

Physicalogy.com

PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe...polish with dry cloth. Amazing fruit.

This Simple Workout Will Make You Bigger and Stronger

info@nextgiant.com (NGI) — Mon, 03 Dec 2007 08:16:00 +0000

Feel free to test this out. All you need is a barbell and the willingness to work your a s s off.

Standing Over-head Barbell Press - 3 sets (2 working sets) * 3 reps

Barbell Row - 3 sets (2 working sets) * 5 reps

Barbell Deadlifts - 3 sets (2 working sets) * 3 reps

Abs - 3 sets * 10+ reps (ab wheel roll outs)

* This routine may look very simple on paper, the power lies in it's simplicity.

Fine print you need to read before trying this.

You should be using the heaviest weight you can handle on the above and progressing each workout. Once a week is plenty if you are doing other exercise such as aerobic or bodyweight training during the week. In order for progression to occur you cannot be over-training or under-eating. I would recommend only doing this one a week.

Part of the ideas come of this workout plan come from a workout followed by John Berardi that he got from the Canadian Olympic Bobsled team. Do you think they know what they are talking about? I put my own spin on it, so you can perform the routine with less equipment at your home gym even if you have a barbell. This version is actually more challenging because of the demanding nature of all 3 exercises. I chose these 3 exercises carefully because I feel they flow well from one to the next and prepare you for the next exercise. Done is this order you should be able to train as hard at your maximum capacity. This combination of compound exercises also works the whole body.

The over head "military" press first when you are fresh (since you are cleaning it off the ground), leading into the barbell rows which will get your body ready for deadlifts. The deadlifts are a good finishing exercise because when performed at hight enough intensity you may not be able to walk after. Then do your abs and stretch after your workout. You can pick up an ab wheel for the "ab wheel roll outs" for a few bucks and a sporting good store or on Amazon. You just want a the wheel not some fancy gizmo you saw on TV.

All this should only take you 30-40 mins. Anything longer then that and your body will not benefit. The idea with strength training is to work as hard as possible but then get out the gym. Your body grows during the recovery process. Hint: eating and sleeping well. Ideally you would continue to perform this routine until your progress stops then you would change to another routine.

* Your most valuable workout tool on this program is your notebook and pen. No belts, straps or gloves needed. What you focus on expands and what you measure will improve. Never go into the gym without a plan of action.

Standing Overhead Barbell Press (Military Press) - This is one of the best exercises you can do for overall body strength. Far superior to the bench press as far as pressing movements are concerned. I prefer to clean the barbell off the floor. Clean and press on the first rep. No reason to be lazy and use a power rack, unless you have bad knees. (You could also clean and press each rep if you prefer, this is a great exercise) The key here is progression! You are going to try to either add weight or do more reps of that weight each time. This is important and cannot be overstated, do this and you will get bigger and stronger. Don't do this and you won't. (Pretty Simple)

Barbell Rows - With the barbell on the ground, you are going to perform barbell rows. Do some research to ensure you performing this exercise correctly. When performed correctly it works numerous muscles with the major ones being the all the muscles of the back, traps as well as the biceps. This will also work the grip and forearms good with heavy weights.

Barbell Deadlifts - What can I say they are called "Deadlifts" for a reason. This lift pretty much works the whole body from head to toe. If you are not doing them now - why not? Load up a barbell with as much weight as you can handle and work up to performing 2 sets of 3 with as much weight you can possibly lift. You should not be able to do another rep. If you can do more then 3 reps it is too light. ( You get the idea... right?)

The over head "military" press is first when you are fresh since you are cleaning it off the ground. This takes more energy and coordination, so we start with it because your form would suffer greatly if you did it last. Barbell rows are next which will transition your body into deadlifts. The deadlifts are a good finishing exercise because when performed at hight enough intensity you may not be able to walk after. Then do your abs and remember to stretch after your workout.

The over-head press seems to be long forgotten in many gyms and programs as everyone wants to do the bench press these days. If you make progress in the over head press and your bench press will go up anyways. Many decades ago old time strongmen considered how much weight you could press overhead the true measure of a persons strength. As a general rule it is better to perform exercises up on your feet. You will burn more calories and there is also a better carry over the sports. Keep your feet in an athletic position.

* For the proper form on any of these exercises simply Google them. I am giving you a workout routine to follow that will make you bigger and stronger. If your goals are not to get bigger and stronger well don't try this. :) I will be writing about other exercise routines later.

- John

Physicalogy.com

My Workouts Coming Soon

info@nextgiant.com (NGI) — Sun, 23 Sep 2007 00:14:00 +0000

In the very near future in a hope to provide more value - I will start posting my workout routines and what I do to stay in shape. I have been "In the Trenches" doing strength training for over 10 years...dare I say with pretty good results. I have learned what works and what does not. I have done bodybuilding, power lifting, sport specific workouts, bodyweight conditioning and training. You name it - Ive tried it! It's all strength training in the end.

I think this will likely help more then a philosophical account of the benefits of exercise. I'm sure I will throw some of that in for good measure as well as tips on diet and nutrition. Everything you need to look better and feel better about yourself.

It may sound too good to be true - but I assure you it's not.

Look out for this soon!

Always the best,

John

Warning on the Dangers of MSG

info@nextgiant.com (NGI) — Wed, 12 Sep 2007 20:19:00 +0000

Just a quick heads up on MSG. (Monosodium glutamate)

MSG is 'Secret Poison' in many of our foods - much like Aspartame, Splenda etc... The dangers are hidden from us and case studies are often manipulated to benefit the governments. As a result you will be told in many cases it is safe. This is simply not true.

MSG may cause brain damage as well lead to blindness, and obesity. (It is used to fatten rats in experiments) . This is something you might want to watch for on food labels! Mind you it's everywhere so just do the best you can... I for one need to watch this as I have been known to eat soups and sometimes processed meats.

Salad dressings, processed salty meats, soups, fast food items are some things you may want to watch. These are all high sodium foods, yet another reason to limit salt in the diet.

Watch the 3 videos at the following website:

http://articles.mercola.com/sites/articles/archive/2007/08/28/dangers-of-msg.aspx

Or just search MSG on YouTube.com

Looking out for your health,

John :-)
Physicalogy.com

From Dr. Mercola - Mercola.com

MSG is used in countless foods in your supermarket, local restaurants, school cafeterias, and more. Everything from soup to crackers to meats may contain it because MSG, as dangerous as it is, makes food taste good and it is dirt cheap, just like sugar.

Incredibly, even infant formulas and baby food contain this poison, even though babies and infants, who are four times more sensitive than adults to the toxic effects of this chemical, are the most at risk.

Eliminating MSG from your diet is a wise choice for everyone, including pregnant women. To do so, stick to natural, unprocessed foods. And, if you do eat processed foods , be on the lookout for the many hidden names for MSG on food labels. They include (but are far from limited to):

* Gelatin
* Hydrolyzed Vegetable Protein (HVP)
* Yeast Extract
* Malted Barley
* Rice Syrup or Brown Rice Syrup

Health Tip of the Day

info@nextgiant.com (NGI) — Tue, 12 Jun 2007 17:08:00 +0000

If you want to walk for exercise but tend to
procrastinate, start a walking club in your
neighborhood. The added responsibility could
get you off your butt.

“I’ll Sleep When I’m Dead”

info@nextgiant.com (NGI) — Mon, 04 Jun 2007 17:51:00 +0000

Great article by Jon Bensen, visit Jon's website
at: JonBenson.com

------------------

Here's a great story.

I have an old friend who "planned for the
moments." He spent more time getting
ready to live than he ever spent living.

While I was digging in the trenches of real-
world coaching and fat-burning, he was
going to school.

Not just one school, mind you -- endless
courses on the next best thing.

Endless consonants behind his name.
Another class to attend. A bit more prep
work before diving into the 'real world'.

And endless procrastination of actually
DOING anything.

Anything that truly matters to others.

He is locked in preparation for the moment
when in reality EVERY moment is passing
him by at the speed of life.

We were both working hard. However, he
was working to prepare.

I was working to experience.

It was as if he was sleep-walking through
life. Always waiting for "something" to
happen.

It's happening. Right now. As you read this.
As you think about these words.

Life is happening.

"I'll sleep when I'm dead!" I said that more
than once throughout my life. The irony is
that I almost always get eight hours.

However, there are times when I give up
my eight hours to create moments in time.
Moments that will last until the day I die.

Moments that transcend ritual, patterns
and creature comforts.

Sometimes I'm just too darn inspired to
sleep. And those moments are when it
all happens.

This is where life is created.

During these times, I'm less kept than
usual. I don't care if I'm clean-shaven
just as long as I'm in the moment.

I don't care if I'm a sharp-dressed man.
I'd rather be in rags if it is required to
have the riches of time.

I don't care if I'm fully rested as long as
the impact of the moment is changing the
rest of my existence.

I don't care if I'm tired.

A moment fully realized will wake me up.

--- > Do you need to wake up?

Live this moment for all it's worth. Capture
it like a snapshot. Make a memory that
will last you for the rest of your life.

Then balance that with quality sleep and
relaxation time.

I'm not saying "go all-out" all the time, but
by all means...

--- > stop preparing to live life.

It's happening, right now...right here.

This is not a dress rehearsal.

The key is leveraging your Core Values.
I cover this in "Fit Over 40".

Check it out --

http://www.fitover40.com

I don't care if you're 18 or 81, leveraging
your Core will work wonders in your life.

A great example of this is my best friend
Jan. She and I attended a conference in
Washington last week.

She literally did not sleep for three days.

Not even I can do that! But let me tell
you, she was AWAKE.

Present.

Soaking it in.

Too inspired to sleep. To wrapped up in
living to care about it.

She came away with more profound
ideas and inspiration than she's had in
years.

She impacted the lives of so many people.

All because she woke up...without even
bothering to sleep.

And get this -- she still looked lovely in
our pictures. The glow came from within.

She was still courteous and selfless.
Kindness comes from the Core.

There is so much beauty in being fully
present. It seeps out of your pores.

Again, I'm not suggesting you stay up all
night to live the moment.

What I'm suggesting is that you stop caring
about needing rituals in order to be happy,
content and present.

I love to sleep. But I love life even more.

Decide today to stop putting off life and
start living it.

Right now.

Millions of moments await you.

They are the ones you will remember
when this life is over.

Sincerely,

Jon Benson
Creator, Co-Author, "Fit Over 40"

One of the Biggest Lies About Artificial Sweeteners by Dr. Mercola

info@nextgiant.com (NGI) — Sat, 21 Apr 2007 13:52:00 +0000

Major insight about the fraud and deception being used by Splenda (sucralose) is revealed.

Training Program

info@nextgiant.com (NGI) — Fri, 19 May 2006 00:55:00 +0000

Here is a sample of my current weight training program. I will change this
often to keep the body guessing, my intention here is to provide some
ideas for you.

Day 1: Chest, Triceps (Push)

Day 2: Back, Biceps, (Pull)

Day 3: Shoulders, Abs

Day 4: Legs, Abs (lower body)

* Training Every Second Day

I will train the whole body approx. once a week.

Note: Work in Abdominals and Arms after working the larger muscle groups.

Since I train major muscle groups hard, secondary muscle
groups get a lot of work in the process. For example triceps
are worked hard with the chest workout (PUSH). Biceps with
the back workout. (Pull)

I will also work in cardio exercise, such as going for a walk or run
or do interval training which might be either a combination
of walking and running or sprints. I will do this around 3 times a week.

I also mix in body weight calisthenics such as pushups, squats, hindu pushups,
hindu squats. I very often do one set of hindu pushups and one set of hindu
squats in the morning. They really stretch out the body good and will get
your body ready for your daily life.

The best results will be achieved by concentrating on exercises that
employ the most and largest muscle groups such as legs and back.
Example of these exercises would be variations of the squat, deadlift, clean and press (over head), etc...

All the best,

John

Coming Soon!

info@nextgiant.com (NGI) — Thu, 11 May 2006 03:18:00 +0000

I will post my workouts here and other related information.

Look for Tips on Diet, Nutrition, Weight Training, Body Building,
Strength Training, Cardiovascular Exercise, General Health and
Fitness and more.

All the best,

John