Key to Core Control: AWARENESS

Poor core control seems to plague our population. We are the first generations to do this much sitting as we drive, work, play, and do other activities in which we accept a seat versus standing on our own two feet. Many of us say "Well, I'm just too old to be standing around all day.", or just simply fold to the body's impulse of wanting to conserve as much energy as possible. The problem that I have observed more and more, and I too am at fault as I fall to being unaware of poor habits, is the fact that we relax the core musculature more often than not. As we sit, we should have our backs straight by contracting the posterior stabilizers as well as the anterior (front) stabilizers. We should be sitting tall instead of slouching over or leaning on either side of the arm rests our chairs inconveniently provide. The problem is that we do it every time we sit, a poor habit that our body will become accustomed to search for this deviation of proper control. The less we are aware of our stance and our posture, the more the body's automation (habits of paths of least resistance) will take over crippling us over time. We definitely need to stop being weak and take responsibility today for the actions we can have control over. We should start today to become aware of weird body positions that we know are unnatural and we do simply due to habit. (ex. when i sit wanting to be comfortable in my couch, I fold my right leg under my body and I sit on top of it and lean to the right. I could sit unaware for an hour or two at a time.)

Correct Way of Standing and Sitting

We are also a population that have lost control of a very vital mechanism that we don't pay any mind as we do it and that is BREATHING. A lot of us have lost control of our proper method of inhalation and exhalation. And guess what the diaphragm holds a part of...? The Core. We find ourselves breathing "through our shoulders" by elevating the shoulders and creating tension on the neck and shoulder complex. We should be standing up straight and breathing through our "stomach" by filling our breath and letting our stomach protrude slightly as we inhale and allowing our stomach deflate as we exhale. The proper way to stand and sit is with our navel drawn-in (suck your tummy in evenly) like we do while we exercise. The only time we do the drawing-in maneuver should not only be while we engage in exercise, we should not allow the core to relax throughout the day.

The reason we do relax our core is why so many of us suffer from back pain and other chronic postural faults. We would be burning countless more calories if we were to engage our cores 50% more throughout the day. The reason we go around the engagement of proper posture is because of that very reason, it simply requires more effort. I blame the faulty habits we have set in place of posture to this improper breathing of our generations and due to this improper posture and improper shallow breathing patterns our CNS becomes susceptible to stress because of the synergistic dominance (secondary muscles breathing for us). There are many correlations between incorrect breathing and stress management and the evidence is clear as we are more and more a generation falling to anxiety, depression, nervousness and other conditions that fall due to emotional control.

There is a lot more to sitting than just sitting up straight.

The way we change our habits is one step at a time. So, in order for us to make lasting changes is to become fully aware of our body positioning throughout our day to make changes when we know we should not be leaning, slouching, bending etc. Every day make it a purpose to check yourself each hour or two. You could check yourself while you’re watching TV, browsing the web, updating your blog or whatever. At work every (if you’re required to sit long periods) hour stand up and stretch your body a little for a few minutes and when you go to sit try to maintain a good posture as long as you can while you work. The more in tune you become the longer the posture will stay with you.

A great way to know how to maintain good posture is to use a mirror. As you stand in front of a mirror, shirtless, try to hold your belly inward (drawing-in maneuver), chest up, shoulder blades back and tuck your chin as you face straight forward. Try to familiarize yourself with this position and find your “ratio” of perceivable effort it demands to hold posture, but at the same time try to find areas or muscles you could relax and not lose integrity of your posture. Remember, YOU ARE ALWAYS IN CONTROL.

Breathing a better way might become easier by focusing on the EXHALE. Yes, I know the whole point about breathing is to get oxygen to our lungs but you can’t get a full breath if the lungs aren’t completely empty. By focusing on Exhaling, you contract your core and your body’s automatic response is to instinctively fill the lungs back up, making it easier to inhale a larger amount. At first it may feel a little strange, even counter-intuitive, but trust the process and you will start to notice the difference in a few days or so. Remember in order to fill the cup half-full with fresh water you have to dump the old water which the cup holds, referring to exhaling your lungs as much as possible to fill them with a fresh breath. Breath is medicine.

Core Training: Move with Purpose

The powerhouse of all movement is your core. Now what is the core? Many of us are quick to answer that our Abdomen is our core. What many of us don't know is that the Abs. are just a part of a grouping of muscles making up the Core. What is included with the Abs are the hips and low to mid-back, to put it simply. The Core makes up the grouping of muscles that take care of all stabilization while in motion or while keeping posture in the seated position. If you have poor posture, it is more likely you will have imbalances, if left unattended. In today's world most people do a lot of sitting, this is terrible for posture. The longer you sit, the more your core becomes fatigued from keeping an upright position, resulting in compensation and leaning, which usually brings about muscle imbalances and continues into pain and/or injury. What can we do?

Our lifestyles are unique and usually consists of filled schedules making it difficult to take 2hrs. from our day and head to the gym at least 3 times a week. Those of us who make the effort and engage in a routine at least twice a week notice the benefits, but still fall to injuries and stiffness that make us doubt our decision of considering an active lifestyle. The truth is that most of us are doing it all wrong. What should be the primary focus during any exercise is FORM and POSTURE. When focused on these primary principles, your muscles that align your body, the Core, will increase strength and help you in preventing injuries while improving overall strength. Some of us love to lift as heavy as possible. I know I fall into this category, but we should avoid the heavy weight if we know our backs are not straight and if we see in the mirror, any unnatural curvature while performing the exercise. If you want to be healthy, training of the core is optimal for every lifestyle as it improves the maintenance of postured alignment, directly correlating with lifting of confidence, mood and well-being.

As a professional boxing strength and conditioning coach, my primary focus is directed to the core throughout any exercise with my athletes. To increase performance levels means to increase capability in dynamic stabilization during movement, as is required while a boxer jabs and follows with a powerful hook. All movement begins at the core. It is the bridge connecting the strongest part of your body, your legs, with the smaller muscle groups, your upper body. When the core is strong and fit it can endure long bouts of synchronizing opposing muscle groups, as it brings together the strength and power of the legs and transfers all the way through the fist. Whether you're a boxer or an accountant going through your 6th hour of sitting, your postural endurance is detrimental to physical well-being. Here are a few basic exercises that target the stabilization of the core:

Plank:
While performing these exercises, make them count by drawing your navel or bellybutton in towards your spine to engage internal core musculature.

Shoulders, elbows and palms should be aligned. Keep your butt up but not higher than your back and your knees should be nice and straight. Perform an isometric hold from 15-60sec for 3 sets. ADVANCED TIP: try lifting one leg, keeping both knees straight and hold for 5 sec. Switch to lift other leg. 

Side Plank (beginner):

This is a modified side plank that will make it easy to develop strength and move into a full side plank. Straight line through knee, hip and shoulder. Neck is neutral and shoulder should sit right above the planted elbow.  20-60sec hold, with 30-60sec rest and repeat.

Side Plank:

Straight line form heel to shoulder, maintaining the neck neutral as you sit shoulder right above planted elbow. You can also fully extend the planted arm to have the palm as platform instead of the elbow. When doing this version, shoulder elbow and palm should be aligned as neck remains neutral.  10-60sec hold, with 30-60sec rest and repeat once more. 

Bird- Dog:

Awesome exercise. Planted knee should be at a 90 degree and planted palm should be aligned with shoulder and elbow. As you lift draw your navel in. Extend Arm, keeping elbow straight with thumb up, and extend opposite leg while keeping knee, hip and heel aligned with toes pointed. Hold for 20-60sec, rest for 30-60sec and repeat once more.

Back Extensions:

Laying face down completely straight, extend your arms forward with your thumbs up and elbows straight, as you raise your chest off the floor. Don't hyper-extend as it can cause discomfort. Make sure you draw your navel in as you lift as this will encourage proper alignment. Hold 10-60sec, rest for 30-60 sec and repeat once more. 

Isometric Crunch:

This is a regular crunch but instead of repeating up and down movement, hold the up position as long as you can. Keep your neck as neutral as possible. Hold for 10-30sec, rest for 30-60sec and repeat twice more.

Tabletop: (Advanced exercise)

This is a really great exercise as it improves flexibility of your chest, shoulders and arms as you strengthen your rear chain. Heels should be right below your knees as you hold a natural width in your stance. Toes should point forward. Knees hips and shoulders are in alignment and have your neck extend away from your shoulders. Shoulders elbows and palms are completely aligned. Hold for a comfortable amount of time rest 30-60sec and repeat the same length of the hold.   

Acquired Taste

Throughout life we regard food as a beautiful experience to provide satisfaction of our sought pleasures, hyper-exciting our deep sensations that stick as a goal to reach each time we sit at the table. Now most people would view such experience as a person trying to enjoy food. What we lean away from and stay blind to is that this reaction is also experienced by addicts of any habit. Take pharmaceutical pain killers for example, they have tens of thousands of Americans addicted to the consumption of a certain high, or sensation. This is frankly similar to the mentality of a person trying to reach the same 'high' or sensation through consumption of food. Interestingly, the situation is more similar when the person consuming the food, is diabetic, knows damn sure that second glass of soda pop is not necessary, and should definitely not drink the glass of sugar water rich in calories and with empty acute satisfaction. The addicted person drinking pills or the alcoholic reach point of harm and continues the practice, negligent of consequences and self-invoked physical harm. As an adult, people know what food is healthful and what food should be limited. Problem is the majority of people rather eat on impulse and with the purpose of instant satisfaction rather than holding priority in long-term reasoning. We decide every day to cripple ourselves a tiny bit more, why?

Our children are directly influenced from our habits of eating
which should be no surprise when they take our unhealthy style
of eating. If you don't do it for yourself, do it for your children.
Limit sugar drinks, and encourage fruits and vegetable choices.

In our world of fast-food giants and advanced scientific achievements (along with advertising and other methods in persuasion tactics), majority of people are targeted by these same giants forcing participation in the strategy of profit through sales of processed goods these giants call 'food'. These products are not food, but are chemical projects designed to provide the excessive gratification the everyday person experiences when eating. These foods are manipulated products made edible but hold little-to-no nutritional value, and they are being consumed by people on a regular basis. "Ignorance is bliss". Truly so, why do we continue such habits when we very well know the information out there on these processed products, making it clear most of these foods should absolutely not be included in our diet, especially with chronically ill people (diabetes, obese, heart disease, etc.). We need to face the fact, we need more education about food and need to spread the word on the realness of our present state in the mass relationship with food. Be proactive and do your own research and reevaluate your perspective on food.

Food is sensual and is part to the reality of life and death. If you don't eat, you die. This is why it is so hard for any individual to kick the habit of holding no boundaries when deciding to fuel their bodies. The average individual goes by "cravings" when they should be looking with the priority in mind of health. Why decide to be part of this statistic, why be like everyone else? Perhaps, it is the simplest solution to the question of, "What's for dinner." Maybe because being mindless is easy and requires no effort to hold absence of values and guidelines when eating; obvious when you look in America, one of the world's worst when considering people suffering from chronic diseases, obesity, and other health problems such as depression (regarding depression, of course other factors can be in play, but it's hard to neglect the fact that nutrition is key to brain function). Whole foods are extremely flavorful, but we are not accustomed to the flavors provided by "grass-tasting" leafy greens and "dirt" taste of some other root vegetables. Chores are not fun and everyone hates doing them, but we need to have some order in our lives and so we keep our house orderly. Alike in our diet, we need to hold the same grip of order and not being so permissive with any option placed in front of us by advertisement and media. Together with our families, we need to explore the idea of preparing real food, dishes for health, and salads, lots of salads. This is the reality. We all know that whole foods are what give us the essentials of daily living. If we are aware of our mislead thinking, why decide to continue with the misguided direction? Only children act on impulse, inexperienced and oblivious to common knowledge shared by the public. As a whole, we need to bring awareness to the issues of preventable chronic illness, triggered by lack of nutrition and unhealthy diets. Start with our families and trust you will progress to the chain of events that need to form place.

quinoa tabbouleh salad

Food for enhancement. Have you ever considered the possibility? If you have, the majority of people are well aware of the power of food, but some still pretend and complain about the difficulty of discipline. Well, everything in our lives bring us to commit necessary actions that we do not want to perform, but very much need to perform in order to achieve the desired goal we definitely do want to accomplish. Pleasure seeking in food should be redirected towards unprocessed food flavors. Consider the use of minimally processed seasoning and spices that hold no additives to bring about the experience whole foods have in store for any individual. Food is without a doubt medicine and brings wellness to the mind and body. One cannot deny the clear influence physiological well-being provides to the mind. If you care of your nutrition then your mind will directly reflect and benefit from efforts to sustain a healthful habit of clean eating. Food is a sophisticated phenomena, requiring an acquired filter to explore the joys of real food flavor. If your goal is to improve health, you cannot allow a manageable barrier such as taste to hold you back. Everyone has the ability to adapt to the most incredible of environments and a childish-like expression such as, "I don't like it," should not be what stands in the way of your integrity and self-respect. The majority of people drink alcohol or coffee and the taste is remarkably irregular and pungent, yet we engage to consume on occasion regardless of the strange taste. With time you grow accustomed to this sophisticated flavor and learn to look beyond bitterness and delve yourself in the flavors of fermented grains holding subtle berry full-bodied goodness. The same is true for natural plant foods such as vegetables, grains lean cuts of meat, etc. We need to step outside our comfort and explore the idea of acquiring taste to foods with sustenance.

Macronutrients: LIPIDS (FATS)

Fat is always wrongfully blamed as a primary cause to health risks and illnesses. Animal fats especially are wrongly linked to Heart Disease and other cardiovascular illnesses. Truth is Fat is EXTREMELY ESSENTIAL in our diets. A study done by the Hebrew University of Jerusalem assures, (2012) "A carefully scheduled high-fat diet resets metabolism and prevents obesity." All cells in the body consist of fat and the brain is mainly constituted of fat, so, why should we decrease this macronutrient when even some vitamins and nutrients are found in high amounts within animal meat or high fat grains and fruits. Vitamins A, D, E, and K are all fat soluble, meaning fat is needed in order to effectively absorb these vitamins. High amounts of highly absorbable B vitamins are found in animal products.

Our bodies store this energy as fat and any over-consumed energy during feasting. This is done by the body to help with times of famine to prolong survival. The idea behind this high-fat diet is to help the body become adapted to the fat burning abilities of metabolism and therefore burning body fat (stored energy). Although, Carbohydrate deficient diets will cause the production of ketone bodies. Health Physicians are completely against the idea of pushing the deprivation to this point. On the other hand, Dr. D'Agostino, an assistant professor at the University of South Florida College of Medicine, teaches molecular pharmacology and physiology courses, promotes controlled Ketogenic Diets as they may improve performance in people as well as improve mental performance as well as the possibility of 'starving' cancer. " Depletion of any macronutrient in the diet will always be a bad idea since the body has a necessity of receiving all three in the diet (most foods contain the 3 macronutrients). Regardless of this fact, the carbohydrate sugar and simple carbohydrates alike, will be released into the bloodstream quickly equating in inflammation when consumption is continuous, as it is in the diets of most Americans. Inflammation can be directly linked to most if not all illnesses.

Almond butter and other natural (hydrogenated-free oils) nut
butters supply healthy essential fats, protein and fiber.

High-fat diets have shown clinically to improve metabolism and therefore healthy bodyweight. A diet high in animal fats and protein along with fruits, veggies and clean grains is the ideal diet for the human body. This type of diet will not only help any individual feel full but will boost body, mental function and health. When veggies and fruits are added to the diet and paired with animal sources you give the human body all the building blocks and nutrients to allow the healthiest of physiological states. Grains, veggies, fruits, and all other forms of minimally processed foods will supplement any individual to the healthiest levels to uphold the battle of the everyday life, whether athlete or not. Combine this healthy eating and a balanced exercise regimen to fulfill any physical goals from performance to weight-loss.

THE CHALLENGE

Grass-fed animal products like beef and
pork can be the absolute best food to supple-
ment any diet. CHOOSE GRASS-
FED= CLEAN, HEALTHY PROTEIN+
IRON!

In order to go through this diet the individual will need to eliminate processed and refined carbohydrates (most bread, pasta, sugar, potato chips, candy, etc.). These foods allow for sugar to be quickly introduced into the bloodstream impeding any other form of energy consumption (burning stored fat, consumed fat and consumed protein). This is why Carbohydrates should be re-evaluated as most sources will be quick fuel and should be consumed only when needed. This Fact is unknown to most of the population especially to overweight/obese persons in need. People need to realize that there is a great big and possibly lethal consequence to eating high amounts of sugar. This risk will not only provide physical and physiological problems, but for someone with emotional and mental issues the need of attention should be directed to this fact. Poor habits and irresponsible "choices" have to be tamed and attended to begin true living and loving of the self.

When you choose unhealthy sugary foods you are not always exercising your freedom of will but you are abiding to the subduing of these manipulative foods. The fight starts today.

 

Indulge in the good of grains and seeds like these
Hemp seeds!

 

Sources:

-Food Navigator: "A high fat diet increased the heart's ability to pump." Dr. Margaret Chandler; American Journal of Physiology- Heart and Circulatory Physiology Volume 299, Issue 2, doi: 10.1152/ajpheart.00270.201

-Hebrew University of Jerusalem (2012, September 12). Acarfully scheduled high-fat diet resets metabolism and prevents obesity. 

-Eaminer.com article: Assistant professor at University of South Florida College of Medicine, Dr. D'Agostino, "Ketogenic Diets may improve performance in people as well as boost mental performance."

-Cardiologist Dr. Aseem Mahlotra "accuses the food industry of replacing saturated fat in products with sugar. The result: sugar actually contributes more to heart disease than fat. (Another Examiner.com article: OCT. 23, 2013 "Cardiologist champions low-carb diets: 'Saturated fat is not the enemy')

-Examiner.com article, "We've found that diet therapy can be effective in prolonging survival in mice with aggressive metastatic cancer." Dr. D'Agostino 

www.examiner.com/article/ketogenic-diet-starves-cancer-cells-says-researcher-dr-dominic-d-agostino-1

Macronutrients: Proteins

Macronutrients: Proteins

A few of the different combinations of amino acids to make a protein.

Next on our list of nutrition we have the macronutrient of protein. Ever wonder how your body can fight off invaders such as bacteria or viruses? We all know that the immune system takes care of that, right? Well, our immune system is the body's army but the individual soldiers could be thought of as developed cells that the body forms out of Proteins. Protein provides a total of 4 cal/gram and is made up of hundreds of different combinations of amino acids. Amino acids are unique because of its composition consisting of nitrogen. Amino acids can be thought about as a brick or building block to a brick house. Usually when one says protein we are using a term that generalizes the different combinations of these amino acids. When looking at an average diet there is a standard protein list including amino acids containing protein building characteristics important to life. This list consists of 20 amino acids and out of these 20, 9 we must consume through our diet, since our body is not able to produce or produce enough of these 9 essentials. The non-essential amino acids, in most cases, our bodies can produce or synthesize. 

Essential	Nonessential **
Histidine	Alanine
Isoleucine	Arginine*
Leucine	Aspartic acid
Lysine	Cysteine*
Methionine	Glutamic acid
Phenylalanine	Glutamine*
Threonine	Glycine*
Tryptophan	Proline*
Valine	Serine*
	Tyrosine*
	Asparagine*
	Selenocysteine

Here is a list of the amino acids categorized by essential and non-essential characteristics.

When we think about including quality protein to ensure immune function, hormonal balance, recovery, muscle building, and overall health through our diet, we must evaluate the "quality" of the protein we are considering. The best protein our body will absorb is animal protein, but protein is also found in non-animal sources like vegetables, legumes, nuts, and other grains. These other sources are inferior sources of protein when considering the amount of essential amino acids they provide and if we take in account the absorption rate that our body will process. In a vegetarian diet it is important to consume the right amino acids (protein) and this can be accomplished through a diet rich in variety of different legumes and grains like beans, lentils, quinoa, rice, chickpeas, whole grain (wheat), and also including different raw or minimally processed nuts almonds, pistachios, walnuts, peanuts, etc. Doing and making aware decisions about what you consume will not only improve physical appearance and health, but you also boost mental function by increasing capacity and improving balance at the hormonal level (hormones=mood; hormones=protein). Get smarter, look, feel better and steer your life with less complications. 

Macronutrients: Carbohydrates

(this information can be found anywhere in the web. My source was http://www.cdc.gov/nutrition/everyone/basics/carbs.html )

In the quest towards a healthy lifestyle one must understand what one consumes. Our food is what directly affects us physiologically which directly influences the hormonal level (moods, feelings) and our mental capacity (overall function). In our food we find 3 major sources of energy or calories. These are Carbohydrates, Protein and Fat. 

 Picture of glucose, the breakdown goal of the body for the consumed carbohydrates. 

Carbohydrates: 

• Provide 4 calories per gram
• Break down to glucose which are the readily available in the blood. Once in the blood, the body needs to use this sugar-fuel somehow either to provide for body function (exercise, recovery, nutrient absorption, brain function, etc.) if needed or either store it in the liver and the muscles. These two types of "storage units" can only hold so much which results to store in a form that can hold energy almost endlessly, body fat. 
• Types 

       - Fruits

       - Veggies

       - Breads, cereals, grains, legumes

       - Dairy

       - Foods containing added sugars

"Good" Carbs, "Bad" Carbs

Complex Carbohydrates

• Good Carbs
• Complex because they take longer to digest and therefore are released into the blood in a slower but continuous manner. Less of glucose (what every carb is broken down into to be absorbed by the body) in the blood then the less urgency there is for the body to use this available fuel. 
• Include Fiber in their composition. Fiber is essential as it provides benefit to the digestive tract and helps keep it running smoothly. 2 types of fiber, soluble and insoluble. Both are equally necessary in our diet and can be attained by varying your complex carbohydrate sources. Fiber not only gives you the sense of fullness for longer periods but also provides ZERO calories. That's a win-win!
  
  Soluble fiber* is found in the following:
  • Oatmeal
  • Oat bran
  • Nuts and seeds
  • Most fruits (e.g., strawberries, blueberries, pears, and apples)
  • Dry beans and peas
  Insoluble fiber* found in the following:
• Whole wheat bread
• Barley
• Brown rice
• Couscous
• Bulgur or whole grain cereals
• Wheat bran
• Seeds
• Most vegetables
• Fruits

*Both of these lists also are sources of complex carbohydrates. Nuts provide very little amount of carbohydrates compared to other foods on these lists. 

Simple Carbohydrates

• Bad Carbs
• Refined or processed Carbohydrates with white flour or added sugars. 
• Become readily available in the blood and the body has to urgently distribute this abundant source energy by using this energy or storing it (in liver, muscles, or as Fat). 
• Spike insulin which is the hormone that becomes the vessel of glucose or sugar in the blood to be spent or stored. 
• In a nutrition label you can find the amount of simple Carbohydrates you are about to consume since they are displayed as "Sugars" in grams. 
• Are found in:

      - Fruits

      - Veggies

      - Dairy

      - Flour, Breads, Crackers 

      - Concentrated forms of these such as cane sugar, syrups, molasses etc. 

Look for these ingredients as added sugars:

Brown sugar Corn sweetener Corn syrup Dextrose Fructose Fruit juice concentrates Glucose High-fructose corn syrup Honey

Invert sugar Lactose Maltose Malt Syrup Molasses Raw sugar Sucrose Sugar Syrup

In summary, it is necessary to understand what types of carbohydrates we are eating so we can choose healthier by eating grains, legumes, veggies, and other sources that provide fiber. These will be introduced in the bloodstream at a much slower pace giving the body a chance to burn a larger percentage of the food rather than storing it. The body will result in storing most of the simple carbohydrates because the food source is closer to the glucose, the fuel the body wants to burn therefore resulting as fat accumulation as well as in most of our cases fat conservation. Ever wonder why your exercise effort seems meaningless? These simple Carbohydrates are to blame. What you eat in private will be what is shown to the world. 

BREAK THE HABIT

The number one reason why we suffer in our diet is due to the fact that we have accepted a certain way of living and have stuck to this as a routine.

This routine has shaped and steered decisions without taking time to evaluate the situation that is in front of us. The problem with food is that we are wired to extremely enjoy sugary and fatty foods. These enticing foods are hard to turn down because of this mechanism we are wired with, but the reason for this wiring is survival. We used to need this as a tool in times of famine to alert the person that whatever they are eating is rich in calories so the body will keep surviving and not die. Nowadays, we do not have a real need for this mechanism, although people are accustomed to the stimulation and in turn become dependent on these exquisite emotions. People begin hunting for these emotions and directly connect their eating experience to the production of these stimulants. This is where it becomes a problem. When we are at this point, we are treating food as a drug or a stimulant, when in reality it should benefit with nourishment to our daily needs. Neglecting this fact is the outcome of becoming what a lot of us have become or been in the past, a food-junkie. We need to stop looking at food as an escape and as the only time we have the option of feeling good, but instead look at food as an investment that in time will turn into continuous goodness of emotions that will allow us to take on the mental and physical battles of our everyday life! Trust me, that’s why I am writing this.

Start small and fix your eyes on the ultimate goal. We all know that we should eat whole foods like veggies and fruits but no one realizes the importance of committing to a substantial form of eating. The food we eat will sculpt our days and one asks themselves, "Why do I feel this way?", when we have trouble focusing on tasks and feeling motivated, well the truth is that the processed foods filled with junk are making us feel like junk. With a cleaner diet one can be to their potential and have one less obstacle that will increase confidence and overall health. Be strong for it is not simple, but one has the power of making decisions and if we could prevent illnesses, which ultimately turn to be obstacles, then we have more time to focus on the real tasks. Discipline brings patience and patience is wisdom. Let's grow holistically through nutrition and exercise.