Rome was in part a great nation due to their system of "Bathing". After researching the bath system I have reinvented the roman bath into a 10 step method.
- Light Exercise
- Warm bath/massage
- Steam Room followed by drinks
- Hot Bath/Sauna
- Cold Bath
- Massage w/oils
The Brain Warrior’s Way
- Hey, where’s the sugar?!
- Everything in moderation!
- What happened to the bread and pasta? When are they coming back?
- But I love French fries and sodas!
- I don’t know where to shop or what to buy!
- I don’t want to get 8 hours of sleep!
- I don’t want to exercise!
- I’m too busy, too stressed, too used to my old ways.
- Do you want dessert? Yes, but I want something that serves my health, rather than steals from it.
- Do you want bread before dinner? No.
- Would you like a second glass of wine? No.
- You schedule your workouts and rarely miss them, as you would rarely miss your child’s sporting event or a doctor’s appointment. They are important to you.
- You don’t have to think about your responses because they are spontaneous and habitual in a good way.
Excerpted from The Brain Warrior’s Way by Daniel G. Amen, M.D., and Tana Amen, BSN, RN, in agreement with Berkeley, an imprint of Penguin Random House. Copyright © 2016 by Daniel G. Amen, M.D., and Tana Amen, BSN, RN.
Live to 120?
What Are Telomeres?
Telomeres are segments of DNA at the end of our chromosomes. Scientists frequently compare them to the plastic tips of shoelaces that keep the laces together. (1) Telomeres function similarly, preventing chromosomes from fraying or tangling with one another. When that happens, it can cause genetic information to get mixed up or destroyed, leading to cell malfunction, increasing the risk of disease or even shortening lifespans.
1. Control and Reduce Stress
Another study that examined African-American boys found that those who came from stressful environments had telomeres that were about 40 percent shorter than peers from stable homes.
The takeaway? Chronic stress doesn’t just put you in a bad mood; it contributes to aging in a very real way. Exercising regularly, getting enough sleep and carving out time for yourself daily are all easy ways to help bust stress.
2. Exercise Regularly
3. Eat a Range of Foods for Antioxidant and Vitamin Benefits
4. Prayer and meditation (Rosary?)
While we wait for science to unravel all the mysteries of telomeres and how they work for — and against — us, we can make changes to lengthen them and positively affect the rest of our lives.
Can catholic's do yoga?
Changing Body Composition
If you’re reading this, then somewhere in your mind you’ve already made the decision to change your life for the better. That’s great! Making the decision to improve your life in a healthy and positive way is half the battle.
Many people start off with a simple weight loss goal like: “I want to lose 10 pounds.” That’s a great goal, but unfortunately, it’s a little too vague. 10 pounds…of what? Fat? If yes, how will you know when you’ve hit that goal? By standing on a scale? Even if you see your weight decrease by 10 pounds, how can you be sure that 10 pounds is all fat? The truth is: you can’t.
Instead of focusing on trying to change your weight, focus on changing your body composition. This is a different way of thinking about getting fit or losing weight, but it’s a much better way. It will free you from worrying about your weight on the scale, make you clothes fit better, and have you looking fitter faster than you thought possible.
To change your body composition, you won’t have one goal (like “lose weight” or “gain muscle”). You will have two:
- Reduce Fat Mass
- Increase Lean Body Mass
By working towards these goals, you’re setting yourself up for long-term success. You’ll be on the path to changing your body for the future, which means you’ll keep the weight off and the muscle on.
To start changing your body composition today, follow these 5 steps. You’ll be glad you did.
1. Get Your Body Fat Percentage MeasuredThis is the most important step. You must get your body composition tested, and you must commit to judging your progress by your body composition results – not what your weight is on the scale. This means focusing on your body fat percentage instead of your weight. By determining your progress with useful metrics like this and lean body mass, you will be equipped with the knowledge you need to get the results you want faster and smarter.
One of the quickest and easiest methods to determine body composition and find numbers like body fat percentage is to use a device that uses BIA technology. For many years, these devices weren’t accurate enough to give reliable body fat percentage results, but that has changed in recent years.
Depending on how you determine body fat, you may get a complete readout of your body with muscle mass, fat mass, body water, etc., or you may just get a body fat percentage. Try to get as much information as possible using the best tests available so you can plan out your goals properly.
Now that you’re
working with two goals instead of one, it’s best to target them one at a
time. Although building Lean Body Mass can go hand in hand with reducing
Fat Mass to a certain degree, to reach your goals faster, it’s usually best to
target one goal at a time. to programs that
target fat and to those that are designed to build lean muscle.
Here’s how to decide
which goal to begin with:
Fat Loss First
This goal is best for
people whose body compositions have two characteristics: and . For men, this
means body fat percentages in the upper 20s, 30s, and above; for women, body
fat percentages in mid 30s and above. Here’s what this can look
Develop Lean Body Mass First
You may want to start
by increasing your Lean Body Mass if you are . You may
be skinny fat if you aren’t overweight but have low amounts of Lean Body Mass
and high amounts of Fat Mass. Here’s an example of what that can look
Notice how the, 132.3, does not fall
in the overweight range (up arrow), but that the. Because someone with a body composition like
this has less than the recommended levels of Skeletal Muscle Mass, it’s a good
idea to start with increasing Lean Body Mass before targeting Fat Mass.
Fortunately, if you
start resistance training to build muscle, this will likely bring down your Fat
Mass as well. Increasing your Lean Body Mass will increase the calorie
need your body will have in order to maintain itself, and this increased
caloric need can lead to your body getting energy by burning some of that extra
fat. The calories you burn in resistance training will also speed up fat
Having enough Lean Body Mass is important for many reasons,
including increased strength and increased function of your immune
system. Skeletal Muscle Mass composes the majority of your Lean Body
Mass, so increased LBM will also improve your musculature and make you
look stronger and more toned.
3. Choose a Health Plan to Reach Your Goal
Once you’ve decided which goal to work on first, you will need to
choose a plan to help you meet that goal. Although everyone’s
individual needs will be different, you can use the following to help
build a general plan that you can modify later once you understand how
your own body responds to diet and exercise.
- Targeting Fat Loss
- Building Lean Body Mass
Although some people might discount the importance of resistance
training or weightlifting in a fat burning program, to completely ignore
this type of exercise is misguided. Resistance training is very important because it can help you maintain your existing Lean Body Mass and ensure that it doesn’t decrease along with your fat.
Increased Lean Body Mass is linked to higher overall calorie needs, and
the more calories you require, the more you weight you stand to lose. It is true, however, that cardio is important for creating a caloric
deficit. How many calories you stand to burn depend on the type of
exercise, duration, and intensity and you may need to find an
intersection of the three that works best for you. It’s helpful to understand what Lean Body Mass is so you can understand how you can go about developing it. Lean Body Mass is your total weight minus your fat. This includes
all the weight due to your muscles, organs, and total body water. You
can’t develop your organs, but you can develop your muscles. The best
way to develop your muscles – and thereby your Lean Body Mass – is to
adopt a resistance training program. As you develop stronger muscles, the size and amount of your muscle
cells will increase. Your muscles will require more water – more intracellular water,
to be specific – which will allow them to function properly. As your
muscles grow and take in more water, your Lean Body Mass will increase.
After a month or two,
it will be time to get your body composition tested again. Resist the
temptation to measure yourself for at least a month; it is going to take some
time for your body to respond to the diet and exercise changes that you’ve
Since you will be measuring your body composition, you should be
less interested in your overall weight and more about your and. These will
become the most important numbers you will use to determine the success of your
After a month, you
should begin to see changes in your body fat percentage regardless if you
decided to focus on fat or lean mass. If your weight drops due to fat
loss while you maintain your Lean Body Mass, your body fat percentage will
- Building Lean Body Mass
Looking for an intense workout but have only 45 minutes to spend at the gym? F45 Training may be the answer you’ve been looking for. The concept is to make it easy for you to reach your fitness goals in a limited timeframe. Launched in Australia in 2014, F45 Training recently came to the U.S. and has plans to take the county by storm. There are currently about 35 locations in this country, with more than 400 new franchises anticipated to open by the end of the year. This will be in addition to the more than 750 franchises currently operating in 26 countries. Like other standardized exercise programs (such as Bikram Yoga), this will also make it easier for traveling practitioners to keep their workouts going on the road. Currently open studios are primarily in Southern California, across Los Angeles, Orange County and San Diego, with a few other clusters in the works around Chicago, Toronto, New York and Texas, as well as more widespread studios throughout the county.
The “F” in F45 Training is for “functional” and “45” is for the class duration. All classes are 45 minute, high intensity interval training (HIIT) sessions. According to F45, they are meant to burn 750 calories through a combination and strength and cardio exercises. The workouts are team-based, cycle through interval stations and consist of 27 distinct workouts, with more in development, from a library of over 3,000 exercises. Studios offer the same class at different times throughout the day, but classes on different days should never be the same, bringing variety to workouts. The daily circuits vary the number of exercise stations, repetitions and work time vs. rest time. Functional training incorporates exercises that use the full body and multiple muscle groups, similar to everyday movements. F45 Training’s exercises include lifting, squatting, jumping, twisting, pulling, pushing, punching, kicking, rowing and biking. The studios contain TVs that demonstrate the daily workouts at each station and offer heart rate monitoring and gamification software. Trainers provide personal encouragement and support.
Battle ropes add challenge--and fun--to workouts.
Rob Deutsch, founder and chief executive officer for F45 Training, said via release, “What we started three years ago as a means to fill a gap in the fitness industry quickly became the largest franchise concept ever born in Australia. As we enter the United States, we expect to see a similar trajectory in the way F45 Training resonates both with clients motivated to see their best results and with budding entrepreneurs looking for an inspired and reliable business model.”
According to the International Health, Racquet & Sportsclub Association’s Health Club Consumer Report, about 53 million Americans belong to health clubs, with 23 million “core members,” who use clubs at least 100 times annually and about 22 million who participate in group exercise. F45 is the latest of several companies chasing this market and other notable franchises in the fitness space include several ranked by Enterprise in its Franchise 500 2017 ranking: Anytime Fitness (#14), Orangetheory Fitness (#19), Planet Fitness (#32), Jazzercise (#81), Crunch Franchise (#88) and a few others. CrossFit is probably the best known company offering functional movements performed at high intensity, though they operate through affiliates rather than franchises and function differently.
Fitness Friday-Hunting Workout
Mon/Wed/Fri cardio: Go for a brisk 45-minute walk, preferably including up and down terrain.
Tues/Thurs/Sat muscular: Spend 30 minutes climbing up and down the local bleacher stairs (or a nice steep hill). Take regular short rests.
Mon/Wed/Fri cardio: Add short stints of jogging to your walk.
Tues/Thurs/Sat muscular: same 30-minute routine, just cut down on rest time.
Mon/Wed/Fri cardio: Begin pushing yourself, walking less and jogging more.
Tues/Thurs/Sat muscular: Same 30-minute routine, add three squats and three lunges (don’t use weights) alternately during short rest periods.
Mon/Wed/Fri cardio: Try to jog the majority of your 45 minutes.
Tues/Thurs/Sat muscular: Try to spend the entire 30 minutes climbing your stairs or hillside, alternating between five squats and five lunges every few minutes. Only rest at the ten and twenty minute marks.
Mon/Wed/Fri cardio: Warm up, then alternate two minute sprints with walking to catch your breath. 45 minutes.
Tues/Thurs/Sat muscular: Wear a pack with 20 pounds of weight in it during your routine. Rest when needed.
Mon/Wed/Fri cardio: Back to jogging, but pick up the pace a bit.
Tues/Thurs/Sat muscular: Try to get through your routine – hiking with pack and five crunches/lunges every five minutes – without stopping to rest.
Mon/Wed/Fri cardio: Back to sprinting/walking. Push yourself.
Tues/Thurs/Sat muscular: Add five pounds to your pack (total 25), same routine.
Mon/Wed/Fri cardio: Trade the jogging in for a smooth relaxed 45 min run. (Faster than jogging, but not a sprint)
Tues/Thurs/Sat muscular: Same routine as week seven, but carry your bow or rifle (empty of course) or object of similar weight/balance).
Mon/Wed/Fri cardio: Sprinting and walking. Keep pushing.
Tues/Thurs/Sat muscular: Add five pounds – you’re up to 30 pounds plus your rifle/bow. Stay strong and focused.
Mon/Wed/Fri cardio: More smooth relaxed running. Keep it strong.
Tues/Thurs/Sat muscular: Same routine, add another five pounds. You’re up to thirty five now, approximately the weight of a three day bivy pack. Keep up the squats and lunges, they will prep you for big tough steps when climbing, and crouching while stalking.
Mon/Wed/Fri cardio: Back to walking and sprinting, you should be traveling well.
Tues/Thurs/Sat muscular: Yep, you guessed it – add another five. You should be really strong by now, muscles bulging in your legs that you never knew you had.
Mon/Wed/Fri cardio: Running, just keep it strong and relaxed.
Tues/Thurs/Sat muscular: Keep it up. No additional weight this week, just stay strong.