Ahwatukee StrengthLab Personal Training 480-612-7726

Muscular strength, muscular endurance and cardiorespiratory endurance decline mostly because of a lack of exercise, not because of factors associated with biological aging. Comprehensive research clearly shows that physical disuse accelerates the aging process and physical atrophy can begin at any age due to inactivity.

If you live a sedentary lifestyle… by the age of 50 you will have lost approximately 25% of your physical capacity (that’s your independence we are talking about here). That’s exactly 1% of lost physical capacity per year from the age of 25 to 50 years of age. That’s pretty disturbing for independent minded people!
Now contrast that lost 25% physical capacity with only 3.9% lost physical capacity of those who remained vigorously active until the age of 50. Now that’s impressive!
To reiterate, sedentary individuals lose 25% of their abilities by the age of 50… while active individuals lose less than 4% of their abilities by the age of 50!
That’s plenty of reason to push on or get started!

A complex web of factors has created the phenomenon of overdiagnosis: the popular media promotes fear of disease and perpetuates the myth that early, aggressive treatment is always best; in an attempt to avoid lawsuits, doctors have begun to leave no test undone, no abnormality overlooked; and profits are being made from screenings, medical procedures, and pharmaceuticals. Revealing the social, medical, and economic ramifications of a health-care system that overdiagnoses and overtreats patients, Dr. H. Gilbert Welch makes a reasoned call for change that would save us pain, worry, and money.

https://www.amazon.com/gp/product/0807021997/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

What does everyone in the modern world need to know? Renowned psychologist Jordan B. Peterson’s answer to this most difficult of questions uniquely combines the hard-won truths of ancient tradition with the stunning revelations of cutting-edge scientific research.

Humorous, surprising and informative, Dr. Peterson tells us why skateboarding boys and girls must be left alone, what terrible fate awaits those who criticize too easily, and why you should always pet a cat when you meet one on the street.
What does the nervous system of the lowly lobster have to tell us about standing up straight (with our shoulders back) and about success in life? Why did ancient Egyptians worship the capacity to pay careful attention as the highest of gods? What dreadful paths do people tread when they become resentful, arrogant and vengeful? Dr. Peterson journeys broadly, discussing discipline, freedom, adventure and responsibility, distilling the world’s wisdom into 12 practical and profound rules for life. 12 Rules for Life shatters the modern commonplaces of science, faith and human nature, while transforming and ennobling the mind and spirit of its readers.

https://www.amazon.com/12-Rules-Life-Antidote-Chaos/dp/0345816021/ref=sr_1_2?ie=UTF8&qid=1527380864&sr=8-2&keywords=12+rules+for+life&dpID=41Z06PJRlZL&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch

The majority of us confuse confidence for competence; it’s rather easy to misread confidence in others but there’s a steep price to pay for competence and most aren’t willing to pay it.

Although this research has been proven to be true countless times, there are many more animal products that cause cancer as well. Reduce your animal product intake and increase fresh vegetables and to a lesser extend fruits, legumes, raw nuts and whole grains.
Ham, Sausages Cause Cancer; Red Meat Probably Does, Too, WHO Group Says
Processed meat, such as bacon or hot dogs, causes cancer, a World Health Organization group said in a long-awaited determination on Monday. The group said red meat, including beef, pork and lamb, probably causes cancer, too.
Many studies show the links, both in populations of people and in tests that show how eating these foods can cause cancer, the International Agency for Research on Cancer (IARC) said in its report, released in the Lancet Medical Journal.
“These findings further support current public health recommendations to limit intake of meat,” Dr. Christopher Wild, who directs IARC, said in a statement.
Most reports on the links between meat and cancer have been softened with some element of doubt, but the IARC uses clear and direct language in saying processed meat causes cancer. There are no phrases such as “may cause” in the report.
“Overall, the Working Group classified consumption of processed meat as ‘carcinogenic to humans’ on the basis of sufficient evidence for colorectal cancer,” the report reads.
“The Working Group classified consumption of processed meat as ‘carcinogenic to humans’”
“Additionally, a positive association with the consumption of processed meat was found for stomach cancer. The Working Group classified consumption of red meat as ‘probably carcinogenic to humans’,” it added.
“Consumption of red meat was also positively associated with pancreatic and with prostate cancer.”
It also defines red meat
“Red meat refers to unprocessed mammalian muscle meat—for example, beef, veal, pork, lamb, mutton, horse, or goat meat—including minced or frozen meat; it is usually consumed cooked,” the IARC said in its report.
“Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Most processed meats contain pork or beef, but might also contain other red meats, poultry, offal (eg, liver), or meat byproducts such as blood.”
The report specifically names ham, hot dogs, sausages and jerky.
It’s not startling news – the evidence has been building for years that eating meat, especially processed and red meat, raises the risk of cancer.
“In view of the large number of people who consume processed meat, the global impact on cancer incidence is of public health importance.”
It’s been linked with breast cancer colon cancer and may worsen prostate cancer.
The IARC assembled a team of experts to review all the evidence.
“The experts concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18 percent,” the IARC said.
“For an individual, the risk of developing colorectal cancer because of their consumption of processed meat remains small, but this risk increases with the amount of meat consumed,” said IARC’s Dr. Kurt Straif.
“In view of the large number of people who consume processed meat, the global impact on cancer incidence is of public health importance.”
http://www.nbcnews.com/health/cancer/processed-meat-causes-cancer-red-meat-probably-does-group-says-n451396

There’s so much health and fitness nonsense circulating that only a dedicated health and fitness professional can decipher fact from fiction.
What the majority of people do, including personal trainers, is subscribe to what’s been done in the past, or what’s currently being done now, without taking the time to investigate the origin of the approach or the validity of the message.

Examples:

Supplements are good for you, right? Myth! Vegetables and Fruits are good for you!

Stretching increases flexibility, right? Myth! Resistance Training increases flexibility!

Low intensity exercise burns more fat than high intensity exercise, right? Myth! Exercise burns calories, so go burn some!

Physical activity in the morning burns more calories and is the best time to exercise, right? Nonsense, the best time to exercise is based on your needs and convenience of schedule.

Extra protein is required to build muscle, right? Myth! We already consume more than we need, just go exercise!

Expensive running shoes prevent injuries, right? Myth! There’s no correlation with expensive running shoes and prevention of injuries. In fact, specific running shoes that correct a particular foot strike (i.e. over pronation) cause the most injuries.

Eating animal products is directly linked to the majority of diseases that make us fat and sick while eating plant based products are directly linked to lean body mass and good health! Choose wisely!

Personally, I enjoy indoor machines, but there’s one common mistake that many participants make when choosing to work indoors and that’s based on the concept of convection.
Without adequate airflow (similar to sitting outside on a hot, still day) we overheat quickly, leading to less intensity, shorter duration and a feeling of misery. Consequently, we no longer want to train indoors which is a convenient way to get the job done.
Fans built into stationary machines and ceiling fans are mostly inadequate. What’s needed? A standard floor fan that covers the majority of our bodies while we exercise in place. This will naturally lead to greater enjoyment and more consistency with your indoor training.

There is no shortage in our society of messages extolling us to reach for things we don’t need at the cost of our precious time. What we need are messages encouraging us to spend more time with our kids, friends and family and taking better care of our physical and mental health!

The Paleo Cure: Eat Right for Your Genes, Body Type, and Personal Health Needs — Prevent and Reverse Disease, Lose Weight Effortlessly, and Look and Feel Better than Ever!

The national bestseller that “condenses Kresser’s vast knowledge to help you look, feel, and perform your best.” – Robb Wolf, author of The Paleo Solution

As the Paleo movement sweeps the nation, millions have discovered the health benefits of following the lifestyle of our hunter-gatherer forebears. But what happens when we hit a wall and weight loss stalls, energy flags, illness sets in, or we’re tired of restricted eating?

In The Paleo Cure, Chris Kresser uses the Paleo diet as a template from which you can tailor a simple yet powerful three-step program-Reset, Rebuild, Revive-to fit your lifestyle, body type, and genetic blueprint. You’ll learn how to eliminate the toxic foods that cause illness and weight gain, how to sleep better, exercise like our ancestors, cultivate pleasure, and vastly improve overall health. Kresser helps further personalize your prescription by addressing specific health conditions, from heart disease to digestive problems. Best of all, you only have to follow the program 80 percent of the time; there’s room to indulge, in moderation, and still experience dramatic results.

Comprehensive, dynamic, and enlightening, The Paleo Cure is based on cutting-edge research and combines the best of ancient wisdom and modern science. It provides a flexible and accessible program with helpful charts and quizzes, a seven-day meal plan, and delectable, nutritious recipes to help you lose weight, reverse disease, and achieve optimum health.

StrengthLab Thoughts: Yes! This really works for most people! Amazed how many of my clients have found success with this book when dealing with GERD and Persistent Heartburn!!

Description:

The Secret of Getting Rid of Acid and Non-Acid Reflux without Proton-Pump Inhibitors and / or H2 Blockers. The best book to treat and prevent heartburn, acid reflux, GERD and LPR naturally.

Are you suffering from severe burning sensation behind the breastbone, abdominal pain, chronic cough, a sour taste in your mouth, sore throat, hoarseness, laryngitis and / or sinus irritation? Are you frustrated by putting so much time, energy and money into different diets, supplements and so-called miracle cures, but they did not give you adequate relief? Perhaps, you would like to get off PPIs and H2 blockers, but you are not sure how to safely do that?

Fast Tract Digestion Heartburn gives you a clinically tested, simple and effective dietary solution for restoring and maintaining your healthy digestion. The Fast Tract Diet was created based on solid scientific evidence backed by extensive research and the latest developments in medical science. The golden key behind the Fast Tract Diet is a proprietary formula called Fermentation Potential (FP) developed by a microbiologist, Norman Robillard, Ph.D., Founder of Digestive Health Institute. FP is a point system, so you are empowered to make your own food choices based on the guidelines and food tables in the book.

Find out:
– Why fats, coffee and alcohol are not the culprits
– What your gut microbiota has to do with heartburn, acid reflux, GERD & LPR
– What is REALLY causing acid reflux (Surprising Truth)
– How to safely eliminate acid and non-acid reflux without PPIs, H2 blockers and / or antacids
– What 5 food types you should limit to become symptom free
– How to identify and address other contributing factors to GERD

The Fast Tract Diet was presented at Digestive Disease Week (DDW) in 2013 to provide a safe treatment option to gastroenterologists.

What people are saying about the Fast Tract Digestion Heartburn:

“I weaned myself off proton pump inhibitors, and have avoided surgery completely. My quality of life is soooo much better. My gastroenterologists and surgeons are speechless… His diet works. Period. Don’t give up on it. Stick it out, and you will see the results… I have never written a review on Amazon before, and am not being paid to say this. I feel so strongly about this book, that I had to let the world know.” — Joey

“I had been on PPI medication for over 10 years and tried from time to time to get off of them… I found this book, followed its advice and was so pleasantly surprised at how well it works. Haven’t taken a PPI in a month… I’d recommend this book to anyone who has GERD, takes medication for it and wants to get off of PPI’s.” —DJ

“Finally, after many years no more heartburn; Also no more bloating. I can’t believe it. Why can’t the gastroenterologists leave the pills alone.” — Henry T Ulrich

The China Study: Revised and Expanded Edition: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health

https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/ref=sr_1_fkmr2_1?ie=UTF8&qid=1500577971&sr=8-1-fkmr2&keywords=china+study+revisited+book+colin

The revised and expanded edition of the bestseller that changed millions of lives

The science is clear. The results are unmistakable.

You can dramatically reduce your risk of cancer, heart disease, and diabetes just by changing your diet.

More than 30 years ago, nutrition researcher T. Colin Campbell and his team at Cornell, in partnership with teams in China and England, embarked upon the China Study, the most comprehensive study ever undertaken of the relationship between diet and the risk of developing disease. What they found when combined with findings in Colin’s laboratory, opened their eyes to the dangers of a diet high in animal protein and the unparalleled health benefits of a whole foods, plant-based diet.

In 2005, Colin and his son Tom, now a physician, shared those findings with the world in The China Study, hailed as one of the most important books about diet and health ever written.

Featuring brand new content, this heavily expanded edition of Colin and Tom’s groundbreaking book includes the latest undeniable evidence of the power of a plant-based diet, plus updated information about the changing medical system and how patients stand to benefit from a surging interest in plant-based nutrition.

The China Study—Revised and Expanded Edition presents a clear and concise message of hope as it dispels a multitude of health myths and misinformation. The basic message is clear. The key to a long, healthy life lies in three things: breakfast, lunch, and dinner.

This is a current University Text Book used Nationwide!

Nutrition for Health, Fitness & Sport, now in its Eleventh edition, provides the reader with thorough coverage of the role nutrition plays in enhancing one’s health, fitness, and sport performance. Current research and practical activities are incorporated throughout.

https://www.amazon.com/Nutrition-Health-Fitness-Melvin-Williams/dp/0078021359/ref=sr_1_1?ie=UTF8&qid=1495434733&sr=8-1&keywords=health+fitness+sport+nutrition

This edition welcomes the addition of author, J. David Branch, along with the return of author Eric S. Rawson from the tenth edition, both of whom are actively involved in the disciplines of exercise physiology and sports nutrition, and who have used this textbook over the years to teach their university classes.

The eleventh edition truly moves into blending the latest technology for individuals to utilize in combining nutritional and exercise choices for health and sports performance. Featured nutritional information includes the introduction to the Academy of Nutrition and Dietetics position stand on the total approach to healthy eating and to the latest report on Dietary Guidelines for Americans, while exercise and physical activity featured content includes the introduction to High Intensity Interval Training (HITT) and its possible application to exercise for health, along with the Compendium of Physical Activities. Enhanced discussion of the latest trends of various exercise applications (apps) and personal digital fitness measurement equipment, such as fitness bands and fitness watches, are also hallmarks of the eleventh edition. More than 300 new references, including clinical studies, reviews, and meta-analyses, have also been added to the text.

Human physiology in the vast majority of cases runs without a glitch when all things necessary for human health are accounted for; macro-nutrition, micro-nutrition, proper body composition, consistent exercise, proper sleep and intermittent relief from stress, no drugs, solid relationships, a purpose in life, etc. In other words, the body is designed to operate smoothly and for a long period of time, surprisingly many people simply do not understand the art of well-being. Wellness is a series of good choices, a health problem in most cases is simply a human “check engine light” that something is wrong with your lifestyle aka choices!

“We are disturbed not by things, but by our judgement about things.”

How long (and how well) you live will most likely be determined by your nutrition program! HIGH Nutrition, LOW calories! Lose Weight! When people say you look too skinny; you’re succeeding! 90% of your diet needs to be dialed in all the time! Don’t drink your calories! Eat Veggies, Fruits, Legumes and Raw Nuts (in this order)! Eat whole fruit for snacks (eat a variety of them 3-5 times everyday)! Don’t eat fried food! Eat VERY LITTLE animal proteins! Eat VERY LITLE processed junk food!

Sometimes it’s far more important to shift the focus from a smaller waist-line to a stronger mind! In other words, a healthier mind will frequently lead to a healthier body!

I’ve personally experienced it, and I’ve seen it hundreds of times, the power of physical activity, coupled with mental strategies, to transform lives! The right program; the right mindset!

Stoic Philosophy as Rational and Cognitive Psychotherapy

Why should modern psychotherapists be interested in philosophy, especially ancient philosophy? Why should philosophers be interested in psychotherapy? There is a sense of mutual attraction between what are, today, two thoroughly distinct disciplines. However, arguably it was not always the case that they were distinct.

This book traces the origins of modern cognitive behavioral therapy, noting a clear analogy with ancient philosophy. Robertson skillfully combines the clinical experience of therapy and the academic grasp of philosophy to write in depth.

Most store food is “stored” food that’s meant to transport well and have a long shelf life; healthy, nutritious food doesn’t last long! The best way to make food last a long time is to strip the nutrients from it and package it!  Natural Whole Food is Best!

Vegetarians are far less susceptible to western diseases and premature death due to disease than traditional western diet consumers! Although, Flexitarians (nearly vegetarian in their approach to diet) show the same positive health effects.  Those who eat a lot of animal proteins simply don’t fair as well in their long-term overall health; more medical care, medications and disease! On the other hand, a Whole Food Diet is superior to a Vegetarian Diet although both carry great health benefits. We can discuss nutritional approaches in more detail here!

Fitness 4 Home Superstore called me recently and asked if I’d be willing to be in a radio commercial spot for them. Here it is (just push play):

Beautiful environment and plenty of solitude while breaking a very good sweat!

What you believe, what you value and what you seek in life is where the answer (Health) or problem (Disease) lies!

Question your believes! Are they rational, are they accurate or simply handed down from somewhere else? Are they a fairytale, a fantasy? Do they make you healthier or sicker? Are your personal believes random with no coherence or consistency? Should you learn more about a subject so that you know instead of simply believe?

Question your values! Why be scared when you can work to be brave? Why overindulge when you can practice self control? Why nurture anger, when you can have peace of mind?  Why be superficial when you can be profound? Why not work to be thoughtful and patient of others and less absorbed?

Question what you think is important in life! Do I need a fancier version of something I already have? Do I ignore, treat poorly or put off the people who mean the most to me?  Do I see strangers and ignore them or treat them with fairness and compassion? Am I working toward wisdom or simply wasting time chasing things of no consequence?

Examine Yourself! Organize your Mind!

We can work on these things here!

There’s a very strong connection between our personal philosophy (how we interpret and react to the world around us and what we think is important in life) and our mental and physical health! A random, greedy, self absorbed, pessimistic, toxic, irrational, hostile personal philosophy will eventually lead to disease and mental discomfort. To know what is good, bad and indifferent in this world is no small thing, its everything! In other words, wrong beliefs will make you sick! We can work on that here!

This new guide to finding a happier way of life draws on the ancient wisdom of the stoics to reveal lasting truths and proven strategies for enhanced well-being. By learning what stoicism is, you can revolutionize your life, learning how to – properly – ‘seize the day’, how to cope in the face of adversity, and how to come to terms with whatever situation you’re in

https://www.amazon.com/Stoicism-Art-Happiness-Teach-Yourself/dp/1444187104/ref=sr_1_1?ie=UTF8&qid=1478726784&sr=8-1&keywords=stoics+and+the+art+of+happiness

Studies have repeatedly shown that high protein, high fat diets have disastrous health effects and routinely fail to secure weight loss long-term!