Fitness, where do I start!? I have been athletic ever since I was a little kid. Almost every day, I either played football, basketball or intense man hunt. I've always loved being active. I even placed in a couple of 5k runs. At 14 years old, when it became legal for me to go to a gym, I started going with my dad around 3 days a week. That went on for a while but eventually I switched to a bigger and better gym. I would ride my bicycle around 6 miles round trip to go to the gym roughly 5 days a week. It became part of my lifestyle at this point and I wanted to master working out. I didn't just want to lift heavy weight and become massive. I wanted to be fit, healthy and strong all while not being too massive. I knew exercising was going to be a life long journey for me so I would always strive to do all exercises as perfect as possible to prevent injures/issues. I've done a pretty good job, in over 16 years of working out in a gym I have only had one small shoulder issue that got fixed by a deep tissue massage. It was from a weird bench press on a cruise ship.. I would study exercises and forms all the time by a couple of guys that are now massive in the fitness world. Then I started trying a lot of different regimens over the years to see which ones worked the best and were the most effective. I wanted to get familiar with different machines and equipment so I made it a point to go to many different gyms, at one point I had three gym memberships at once. I would estimate that I have worked out in somewhere around forty-five different gyms and around a dozen different companies.
Around year 2014, I started heavily researching nutrition and supplements. I researched for many months and began testing out various different things on myself. There were times where I brought a pound of meat to holiday events with my family and did not eat anything besides the meat. I have been very dedicated to my research, experiments, health and fitness. My girlfriend at the time wanted to lose a good amount of weight, I was able to do a lot of trial and error with her and helped her lose weight effectively. I was confident that I had created a very good diet for losing weight and helped a couple others lose some weight as well.
Around year 2017, a woman who I had been dating had done many different diets losing a good amount of weight but she had plateaued and had a hard time losing more. I gave her my diet to try and it helped her continue losing weight and was very effective. Long story short, we ended up turning my diet into a diet plan and created a PDF so we could share it with the world. We launched it on social media and it did extremely well due to the effectiveness and results. The diet had helped thousands of people successfully lose excess fat. It was amazing but it was pretty short lived due to a break up. As time and years have gone by, I have continued to research and learn many new and better ways to help people lose weight and also be able to maintain the diet as well. New information is constantly coming out from various professors and scientists on nutrition whom I trust. Unfortunately, we the people have been fed many lies and/or false statements by many high up individuals throughout the years about food/nutrition. It is possible that many of them simply didn't know better and the proper data wasn't available at the time. My goal is to provide the latest and best health and fitness information that I possibly can. I have always enjoyed helping people achieve a healthier and better life! I want everyone to feel great and give yourself the best chance for longevity.
- Anthony
My Health & Fitness Tips
- View sunlight for 2-15 minutes within 30 minutes of waking up. It's free and doesn't take very long. Try your best to be consistent with it. If there is no sunlight or you wake up when it's dark out, you can purchase a bright full spectrum light that can mimic sunlight. Natural sunlight is best of course. The light is on you and you view the light. Do not directly look at any bright light including the sun. Viewing early-morning sunlight helps you sleep at night, can enhance your mood for the day and can promote other great benefits.
- Avoid or limit alcohol. If you are going to consume alcohol, it is best to consume alcohol that doesn't contain added sugars or carbohydrates. If you drink multiple times a week, I recommend getting and taking a quality B-Complex vitamin daily as alcohol especially depletes these vitamins in the body.
- Avoid smoking. Smoking can cause many long-term negative effects on the body, too many to list! Quitting smoking can reverse many of these effects on your body.
- Avoid or limit added sugars. Always check the ingredients, sugars are in so many foods and drinks. Some sugars may be worse than others but there really isn't much data on that yet.. I personally will occasionally use honey, coconut sugar, pure maple syrup and date syrup. I do my absolute best to avoid all others.
- Avoid ultra-processed foods! Not all processed foods are bad. Something as simple as roasted almonds are considered a processed food. Ultra-processed foods are packaged foods that have been made by food companies using many manufactured ingredients, rather than actual foods. It's best to always check the ingredients and be aware of what you're putting in your body. Avoid any foods or drinks that have artificial colors. Visit my foods & drinks page if you want some ideas for healthier and better options.
- Avoid simple carbohydrates. These carbohydrates have many of their necessary nutrients removed. Simple carbs are digested quickly, causing spikes in blood sugar and often make you feel hungry sooner. Some examples are; white bread, soda, refined or enriched pasta, candy, desserts and etc.
- Avoid most vegetable oils. Vegetable oils are one of the most dangerous foods you could include in your diet. Vegetable oil isn't really oil from vegetables, don't be fooled by the picture of vegetables on the label. Here are some common oils you want to avoid; "vegetable" oil, soybean oil, corn oil, canola oil, sunflower oil, safflower oil, peanut oil, rice bran oil, grapeseed oil, sesame oil, cottonseed oil and more. Try to only use extra virgin olive oil, grass-fed butter or ghee, grass-fed tallow or lard, cold pressed avocado oil or cold pressed coconut oil.
- Get a vitamin and mineral blood deficiency test if you can afford to. Many people have vitamin and/or mineral deficiencies and don't even know it. Fixing vitamin/mineral deficiencies can be life changing in a positive way. If you don't get much sun, you could benefit by taking vitamin D3. Take vitamin K2 with D3. Take them with fats as they are fat soluble. Taking a quality multivitamin daily can be very beneficial as well. If you want to know some quality vitamin brands that I recommend, check out my vitamins & supplements page.
- Do a moderate intensity aerobic activity five days a week for a duration of 30 minutes or longer. If you need to, you can break it up and do two 15 minute sessions during a single day. If you're able to talk, but not sing, during your workout, then you've likely hit the target heart rate for the moderate intensity. Some good exercises are; walking briskly, bicycling, elliptical machine and swimming.
- Drink plenty of water daily and make sure you are getting electrolytes as well. Overhydrating with plain water can flush out electrolytes and dehydrate you. Sodium, Magnesium and Potassium are the main electrolytes. Sea Salt or Himalayan Salt are what I use for sodium intake. These salts not only provide you with sodium but many other minerals as well.
- Get plenty of sleep! Poor sleep can drive insulin resistance, can disrupt appetite hormones and reduce your physical and mental performance. If you struggle with sleep, visit my vitamins & supplements page to view some options that may help you with sleep.
- Eat a well-balanced diet. Eat healthy whole foods as much and often as possible. Some great examples are; beef, chicken, turkey, salmon, tuna, eggs, sweet potatoes, oats, broccoli, asparagus, raspberries, blueberries, avocados, walnuts, almonds and etc.
- Try your best not to eat within three hours of going to bed. This allows time for your body to digest the last food you ate so it won't disrupt your sleep. Eating within this window may lead your body to process calories less efficiently, which may contribute to weight gain. Eating before bed can also cause indigestion, acid reflux and heartburn.
- Fasting has shown a lot of positive health benefits and success through trials and studies. I certainly wouldn't rule it out to possibly help you on your life journey.
- Take a quality probiotic. Probiotics offer many significant health benefits. Prebiotics are important too as they feed the probiotic beneficial bacteria. You don't have to take prebiotics for probiotics to work, but consuming them both may make your probiotics more effective. Our gut is considered our second brain so you want to take care of it! As with all supplements, you may want to consult with a healthcare professional before taking probiotics or prebiotics. If you break out in hives or experience extreme stomach pain after ingesting a probiotic or prebiotic, stop taking the supplement and contact a doctor to determine if you're having an allergic reaction.
