Big Island Strong

10/13/2023

Here’s my latest rant on how excuses and reasons are different sides of the same coin. Enjoy 🤙

09/18/2023

My rant on setting goals, being consistent and monitoring intensity. I hope it’s helpful. If so, give it a thumbs up! Aloha 🤙

09/16/2023

Here is a short video on weight loss. I appreciate what both of these two fellas bring to the table regarding health, longevity and nutrition. It’s worth watching. 🤙

Watch the full episode and view show notes here: https://bit.ly/37MLpFiBecome a member to receive exclusive content: https://bit.ly/3LxBz8DSign up to receive...

09/14/2023

Here is a quick video providing tips on pursuing any goal. Hope it’s helpful! 🤙

09/11/2023

Here is a new blog post addressing the importance of protein. Enjoy!

Protein

09/10/2023

Here is a quick article addressing “belly fat” from a newsletter I subscribe to. It’s a short read but worth its below is a quote and a brief synopsis…

“Statistically, less than 3 percent of Americans meet the basic qualifications for a “healthy lifestyle.”

10-Second Takeaways
-Disease risk and all-cause mortality go up when midsections are over 37 inches (94 cm) for men and over 31 inches (80 cm) for women.

-Mostly due to normal hormonal shifts, postmenopausal women tend to experience a shift in body fat distribution, with a decrease in leg fat, and an increase in abdominal fat.

-The abdomen can look rounder post-pregnancy. This is more likely due to stretched, less compressive abdominal tissue and possibly lingering diastasis recti, not fat.

-Trans fats, an ingredient often found in processed foods, may actually cause belly fat.

-Getting a flat (or flatter) stomach won’t fix your confidence, relationship, or existential problems. (In fact, sometimes getting hyper-lean creates new problems and stress.)

Not exactly clickbait, huh?   But consider: How many people actually do these things… day in and day out? (Statistically, less than 3 percent of Americans meet the basic qualifications for a “healthy lifestyle.”) Our point: If so few people can do just the basics, how likely is it that they...

09/06/2023

Here’s my little rant on why I think it’s important for us to focus on cultivating a healthy lifestyle through healthy habit change rather than focusing on trying to “lose” weight and/or change one’s body. I hope it’s helpful. 🤙

09/02/2023

I though this was worth sharing. It depicts the the type of food we currently consume in the us.

As an aside, this is from the USDA. They say to consume less animal and processed food. I would say processed food YES. Animal food, IT DEPENDS.

Most authorities on health and nutrition agree that our diet should consist of between 10-35% protein. That’s a pretty broad spectrum. I would say it’s more like 15-30 and 20-30% being the more ideal. (1,2)

The research is also pretty clear that you can’t beat lean animal meat as a source of protein. They contain a complete amino acid profile and are more bioavailability then plant sources. (3,4)

Research cited below. Here is a link to the article where I found the picture. Its about “gluttony”. It’s pretty interesting. https://www.precisionnutrition.com/all-about-gluttony-1

(1) https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein #:~:text=Anywhere%20from%2010%25%20to%2035,per%20kilogram%20of%20body%20weight.

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/

(3) https://www.cedars-sinai.org/blog/best-protein.html #:~:text=Animal%20proteins%2C%20such%20as%20meat,the%20highest%2Dquality%20protein%20sources.

(4) https://scitechdaily.com/animal-vs-plant-protein-new-research-suggests-that-these-protein-sources-are-not-nutritionally-equivalent/ #:~:text=Protein%20derived%20from%20two%2Dounce,to%20scientists%20at%20Purdue%20University.

09/02/2023

Achieving our best selves means keeping our physical, emotional, and mental 'buckets' full. This balance shows in our relationships, work, and health.

What's been draining your bucket lately? And what are you doing to refill that bucket?

I got this from Bill Hartman book, All Pain No Gain. Which is a great guide for optimizing health and fitness.

09/01/2023

I’m thinking about getting one of these for the gym. What do you think? 🤣

08/30/2023

I came across this quote doing some research on an article I'm writing about the importance of protein, especially as we age. I thought this was worth sharing, given the amount of controversy surrounding recommended protein intake among exerts in the nutrition world.

“To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg BW per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively. Long-term consumption of protein at 2 g per kg BW per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg BW per day for well-adapted subjects.”

What does this mean? Well, it’s beyond the recommended daily allowance or RDA and is inline with my experience. Those I’ve coached who consumed closer to 1 gram of protein per lb of lean body mass tended to preserve greater muscle, when reducing calories while attempting to lose weight, than those who ate less protein.

If you're interested in checking out the source go to https://pubmed.ncbi.nlm.nih.gov/26797090/

08/30/2023

Here is a new blog post on the importance of strength training for older adults. This might not be “news” to many of you, but I think it can serve as a great reminder as to why resistance training is important at any age but especially as we get older. Enjoy!

If you like it please like and leave a comment. Thanks!

Article on the importance of strength training for seniors. Senior fitness Kona HI, Personal Training Kona Hawaii, Kona Personal Training, Personal Training Seniors Kona