Mind control over muscle power

Thinking about the way your muscles work could physically boost your strength, research suggests.
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THE COURAGE TO BEGIN SEPARATES GYM DREAMERS FROM ACHIEVERS

Your difficulty and the difficulty of every individual who ever desired to achieve anything worthwhile, comes in the movement.

Don't always be intending to live a new life, but never find the time to begin living it.
Don't always be intending to get in shape, but never find the way to go to the gym. Most people fail because they never get started. They don't go. They don't overcome inertia. They don't begin.

Begin to free yourself at once by doing all that is possible with the means you have.
As you proceed in this spirit the way will open for you to do more.

The worst thing you can do is not to try.

“A thought which does not result in an action is nothing much, and an action which does not proceed from a thought is nothing at all.” -- Georges Bernanos

Optimism, good diet, lack of stress are the keys to long life

Optimism, a balanced diet and a daily routine are the key to a long and healthy life, according to scientific studies analysed by a German women's magazine.

Genetic factors account for longevity in only 25 percent of the world's population, for the rest it is the way they live their lives, the magazine Fuer Sie (For Her) reported, quoting a Swedish study.

Regular working hours and bedtimes as well as a daily routine are factors which help prolong life, the study showed.

This was borne out in research conducted among monks and nuns by Professor Marc Luy from the University of Rostock in northern Germany.

It showed people living a monastic life had a higher than average life expectancy, which Luy attributed to a lack of stress, working against the clock and the pressures of everyday life.

Stress, the magazine said, was one of the main causes of circulatory diseases.

A study of one thousand senior citizens in the Netherlands showed that people who are optimistic get more out of life and also live longer.

One possible reason is that those with a positive outlook are better able to deal with problems. People with a negative outlook are more susceptible to illness, the study showed.

A good diet was cited as the reason for a high life expectancy on the Japanese island of Okinawa, where the world's highest number of people over 90 live.

This was put down to a reduced intake of one-third less than the recommended 2 300 calories and meals that consists mainly of fish, vegetables and soya products

Salad with SCALLOPS

Today for lunch I made a salad with scallops.
Scallops are very healthy, contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against colon cancer.
Scallops are very good source of protein and vitamin B12.

Burn Fat While You Sleep

Your bedroom should be as dark as possible, because the production of the sleep-promoting hormone Melatonin is stopped immediately, if bright light falls in the eye.
At night melatonin is produced to help our bodies regulate our sleep-wake cycles. The amount of it produced by our body seems to lessen as we get older. Scientists believe this may be why young people have less problem sleeping than older people.

If you sleep less than 7 hours per night you'll block the production of the growth hormone and that will cause you to gain weight.

If you do not get enough sleep, leptin levels will go down and you will feel more hungry and you will eat more next day.
As you can see if you do not get enough sleep, your body will not produce hormones that you need to burn fat.

FITNESS SUCCESS IS ON YOUR HORIZON

You can start at any time if you want to be successful.
But you have to start.

You won't accomplish anything if you wait
for all the possible objections to be overcome.
Taking a new step, uttering a new word, is what people fear most.

Don't be afraid to live. Don't wait for things to change.
Don't wait until you have more time, until you are less tired,
until you get the promotion, until you settle down, until, until, until.
Don't wait for a major event in your life to occur before you begin to live.

Begin where you are.
Work where you are.
The hour you are wasting now, dreaming of some far off success,
is crowded with tremendous possibilities.

When you take the first step,
your mind will mobilize all its forces to assist you.
Once you have started,
all that is within you and unknown forces around you
will come to your assistance.

The only way to start down the road to success
is to move your feet, one step at a time.
Success is waiting for you.

Good weather is good for weight loss

Natural sunlight affects hormones, metabolisms and immune system. When we have cloudy sky the light still radiates with approximately 4000 lux - on the other hand the best room light does not reach 300 lux. Natural sun light sets Serotonin production in motion and helps us lose pounds.
Serotonin imbalance has been implicated as contributing to increased carbohydrate cravings, binge eating, depression, anxiety, sleep disorders, PMS and a number of other medical conditions.

Serotonin reduces carbohydrate cravings and acts as a mild appetite suppressant.

My birthday party

My friends at Times Square - enjoying cake

Dinner at Bar Americain

Me at 36th floor

My birthday cake

Inside the limo



On saturday night my friends organized surprise birthday party for me. I did not have a clue what they planned. First they brought me for a dinner at Bar American. Dinner was fabulous. They knew I like Chef Bobby Flay!
After the dinner I was thinking ok that was it. But than the huge black limo showed up in the front of restaurant with blue baloons. They brought me in and I had no clue where we were going. We went to Times Square to cut a birthday cake. Police was good to us and they did let us stay there and cut a cake. After we had a birthday cake, they took me to the terrace at 36th floor at Olivia tower. We had drinks there and enjoyed the views of NYC. After that we went back to limo and cruised Manhattan for another 2 hours.
This was amazing party. I want to thank to all my friends for everything and I will never forget it. Love you all.

"Remember, the greatest gift is not found in a store nor under a tree, but in the hearts of true friends." -- Cindy Lew

Broccoli Fitness Salad

You will need:
2 Eggs, broccoli, seasalt, peanuts or almonds, 1 small red chilli pepper, 1 cup skim yogurt, splash of canola oil, 1 garlic glove, Belgian Endives, DRIED COCONUT CHIPS, fresh coriander.

1. Boil eggs in water and let it cool. Steam broccoli and let it cool too.
2. Roast peanuts (or almonds or both) in a non sticking pan until they start smelling good. Cut chilli peper in small pieces, than mix it in one bowl with, jogurt, splash of canola oil and nuts. Press 1 garlic glove through a garlic press and add it into that bowl as well. Add some seasalt to it.
3. Separate endives, cut eggs in 6-8 parts. Pour salad dressing over endives, eggs and broccoli. Roast coconut chips for a very short time. Pour the roasted coconut chips and fresh coriander on the top of salad.

Enjoy. I like this salad very much and I hope you will like it too.

Arnold Classics: Inside Fitness Mag

Over the last weekend during the Arnold Classics, came out a new fitness mag: INSIDE FITNESS that will be distributed over 130 countries in the world.
I wrote an article on nutrition for the mag. I will keep you updated.

Amazing body transformation. From 25% bodyfat to 8% in 12 weeks

Before 174 lbs at 25% bodyfat


After: 156 lbs at 8.2% bodyfat

I did one more amazing body transformation. My client Mark decreased his body fat in 12 short weeks from 25% to stunning 8.2%.
This is an inspiration story for everybody.
He gained 13 lbs of muscle and he lost 30.71 lbs of body fat.
Great job Mark.

Biggest Loser T-Shirt

The Biggest Loser T-Shirt

I love this T-SHIRT.

Stress Causes Depression and Alzheimer's New Research Confirms

A new research study reveals that chronic unbalanced stress causes a part of your brain called the Anterior Cingulate Gyrus to shrink, die, and stop working.
Not only that will cause depression to happen, it will make you fat too.

“Stress is nothing more than a socially acceptable form of mental illness” - Richard Carlson

Exercise plays a critical role in stress reduction. Incorporate regular exercise into your lifestyle. If you don't know which exercise is best for you, consult a professional personal trainer.

What you eat or fail to eat has a direct impact on your health and well being. Maybe it's time to change your diet or take vitamins. Vitamin deficiencies can cause stress. For example, a lack of potassium can cause depression. Learn the benefits of different vitamins and how to eat healthy. If necessary, seek the advice of a nutritionist.

Too much stress can cause minor illnesses:
insomnia,
obesity,
backaches,
headaches,
high blood pressure and
heart disease.

Fruits, vegetables not as nutritious as 50 years ago

Donald Davis, a biochemist at the University of Texas in Austin, said that of 13 major nutrients in fruits and vegetables tracked by the U.S. Department of Agriculture from 1950 to 1999, six showed noticeable declines.

The six declining nutrients are protein, calcium, phosphorus, iron, riboflavin and vitamin C. The declines were 6 percent for protein, 15 percent for iron, 20 percent for vitamin C, and 38 percent for riboflavin.