It’s All About The Squat


Remember to check with your healthcare provider before starting a new fitness routine. If you have lower back, knee, or hip issues, don’t hesitate to contact me for alternatives.

It’s hard to imagine living in today’s world without focusing on increasing our overall fitness level. Given the demands of modern life, it’s more important than ever to prioritize our physical well-being, and squats are a crucial way to help you reach fitness and wellness goals.

One of the best things about squats is their versatility; they’re an incredibly effective way to target the lower body and improve overall fitness, leading to a happier, healthier life. Squats have been proven to enhance strength and mobility across multiple muscle groups, including the glutes, quadriceps, hamstrings, and calves. This boost in strength and mobility means you’ll be better equipped to handle your daily physical activities and movements easily.

Additionally, squats can help you manage your balance, coordination, and posture, which are crucial to optimal health. And the best part? Squats can be done anywhere without equipment and are easy to learn.

There’s nothing to lose by incorporating squats into your fitness routine, so why not take the challenge and begin experiencing the incredible benefits firsthand?

Below is an instructional video featuring Ro, our, Online Fitness Training Specialist

The History of the Western Diet

The Western Diet


The more time passed, and we transitioned from a life in nature to a life in big cities, the more human nutrition changed.


Needless to say, when you change what you do multiple times per day (eating), physiological changes occur.


The “Western diet” is one of the things that significantly impacts human health.


Characteristics Of The Western Diet


The Western diet is characterized by a high intake of red meats, pre-packaged food, fizzy drinks, butter, candy, sweets, fried foods, and high-fructose corn syrup.


As you can guess, most of these foods (besides meats) focus on satisfying your desire for taste rather than keeping you satiated.


The majority of foods on the list of the Western diet are poor in nutrients, thus being suboptimal for your health.


The structure, balance, and composition of some of the essential nutrients for the body have been fundamentally altered as more foods and food-processing methods were implemented during the neolithic and industrial periods.

The Dangers 


Researchers found that consuming a typical Western diet for just one week can impair brain function and lead to overeating and binging.


And guess what? Those effects were observed in otherwise healthy people with no bad habits and a tight, fit body composition overall!


Again, in just seven days, the highly processed fat & sugar Western diet substantially impacted memory.


Furthermore, the volunteers in their 20s reported that they started preferring the junk food-based diet over whole foods.

The scientists’ conclusion in this study was that the western diet makes it harder for people to regulate their appetite.


This is perhaps because of the diet’s effect on the hippocampus – The part of your brain that regulates memory and is involved in utilizing hunger signals.


Richard Stevenson, a psychology professor from Sidney, states the following:


“After just a short period of eating a western-based diet, the ‘tastier’ junk foods become the preferred option, even after you have already had a meal. This makes it harder to resist those foods, making you eat more and inevitably creating a vicious cycle of overeating and excessive calorie consumption.”


How To Regulate Your Appetite


Throughout human existence, our bodies have seen long periods of scarcity.


This makes the body create specific mechanisms, which allow us to slow down the metabolism and survive with less food.


These are the so-called “metabolic adaptations,” which the body knows very well how to utilize because it knows that the lack of food is possible.


However, the opposite isn’t valid – Throughout human history, we’ve never had such an abundance of foods as we do now.


Only a few decades since we’ve had easy access to food and many newly introduced, processed foods.


Because it has only been a couple of decades, the body has not yet had the chance to adapt to this and create weight-gain regulation mechanisms, as it did with the weight-loss regulation mechanisms (metabolic adaptations).


This is why many people gain excess weight, which is also why most people in the USA are obese.


However, there are two things you can do to mitigate the effects on appetite that are manifested with the typical, processed food western diet.


These things are linked to making nutritional choices, so let’s see what you can do!


#1 Eat MEAT & Organs!


Though nowadays food is a type of recreation and something to enjoy, food means survival for most of human existence.


As we did not have such an abundance of products at easy access, we naturally sought the most satiating foods that could make us whole for the most extended period.


And guess which those foods are… That’s right, animal foods!


Generally, if you want to minimize the chance of overeating and binging on crap food, you are best off focusing on nutrient-dense foods.


With protein & fat being the two most satiating nutrients, we can easily conclude that meats, organs, and other animal products are the most satiating foods one can eat.


You overeat processed junk food because you did not give the body enough quality food for it to feel satiated!


Try placing animal products at the core of your nutrition and see if you’re still going to have the same desire for junk foods.


In doing so, however, you will need to pick quality meats – Resort to grass-fed animals, which are well-grown.


To find such products, you must reach out to small and medium-scale farming businesses which do not mass-produce meat.


#2 Eat Fruits & Veggies


Though fruits & veggies don’t provide a lot of protein and fats, they contain fiber and are usually high in volume (take up a lot of space in the stomach).


Including reasonable amounts of fruits and veggies in your nutrition will make you feel fuller for longer.


On top of that, replacing processed sugar foods with fruit is one of the best choices.


The more you do this, the sweeter the taste of fruits will become, and at one point, you’d prefer a mango or pineapple rather than Nutella or chocolate.


Last but not least, you can also make use of potatoes!

Though they do not contain substantial amounts of proteins and fats, potatoes have the highest satiety index.


Have a steak with potato mash and some veggies, and see how that affects your satiety!


Granted, you won’t even think about binging on junk food.



The typical Western diet contains a lot of processed foods, sugars, processed fats, fizzy drinks, deep-fried foods, etc.


All of these foods are poor in nutrients, unable to provide the essential nutrients your body needs and, thus, having a poor effect on satiety.


The bad thing is that the brain gets hooked on those foods, making them a priority choice because of their addictive taste.


What you can do, however, is focus on nutrient-dense, satiating foods and place them at the core of your nutrition plan.


This doesn’t mean you should exclude your favorite junk foods; it only means you should have the balance in favor of nutrient-dense foods that will make you feel satiated.


Eat foods that keep you satiated, and your body will thank you!

Age in NOT a Terminal Sentence

If you’ve ever tried to talk your dad into going to the gym with you, the response was likely something along the lines of “I’m too old to do any physical activity.”

Well, people of previous generations have grown up with the belief that age is a terminal sentence that inevitably deprives you of the ability to do anything body-care-related.

And while this is relevant and valid for individuals who believe it is so, it is not really the ultimate truth that no one can escape.

Let’s Face The Facts…

If you are of older age and don’t have any severe physical/health issues, here are some facts for you:

  1. You can still exercise
  2. You can still eat well
  3. You can still treat your body right

In most cases, refusing to do those is simply the end result of giving up, or in other words, it is your mind that thinks age is stopping you.

Self-Care In The Older Years

It is true that there are certain physiological and mental changes that occur as we age, but one thing still remains true – You can CHOOSE to take action and adopt health-nourishing habits.

Here are our best tips for adults who are looking to improve their lifestyle and habits:

#1 Exercise!

It appears that the older we get, the more muscle mass we lose and the less active we become.

Nevertheless, engaging in low & high-intensity physical exercise is one of the best anti-aging therapies you can have during your older years!

Exercise and especially resistance training can help you maintain your muscle mass over the years, leading to significant improvements in metabolism & how you look visually.

Since the body is more prone to injuries during the older years, however, it is a good idea to mix low and high-intensity training and avoid overexertion.

Think of it this way – What can you do for your body in the next 10 years, given that you are 55 years old now? 10 years is a lot of time and it will certainly yield results if you put in the work!

#2 Eat well

As the older age steps in, people become more likely to ditch their body-care habits altogether.

Whether you are 20 or 55 however, one thing remains true – Your body needs certain essential nutrients, in order to sustain the healthy functioning of all bodily components and systems.

For this reason, it is a good idea to be mindful of your nutrition, even at an older age.

Include quality animal products, fish, fruits, vegetables in your daily nutrition plan, and try to eat the least amount of junk food possible.

Quality whole foods will keep you satiated and will in turn make it much less likely for you to overeat and gain excessive weight.

What does this mean? Better health and body composition even in your older years!

#3 Manage Stress

Oftentimes, people are rendered incapable of giving their bodies what they need not just by age, but by the progressively growing stress factors over time.

Stress management is an important aspect of body/self-care and your anti-aging habits.

How do you do that?

Well, there are many self-help books, but it mostly comes down to one very important realization…

That is namely the fact that most stress responses are AUTOMATIC – You don’t choose to be stressed, stress takes over you.

This is the EXACT moment when you have to think outside of the box and ask yourself questions like:

“Is this worth my time and health?”

“Is there an adequate way of dealing with this without feeling stressed?”

“Is this going to matter in 5 years?”

“Why does this have to make me feel this way?”

All of these questions can lead to certain behavioral models that will guide you to the right decision in the situation and therefore, reduce stress.

Remember, internal self-regulation is important!


Contrary to popular belief, your older age is not a terminal sentence that you can’t escape.

Even more so, the fact that certain changes happen in the body during your older years, should push you to become more aware of your habits and improve them, in order to nourish your body.

Remember that as long as you are alive, you can make powerful decisions and choose actions and habits that will ultimately improve your quality of life.

Stay active, eat well, rest enough, and manage your stress and you will be surprised how fit you can look during your older years!

Success = Back2Basics

I’m here to tell you a little secret about what the fitness industry has been up to in the past years and… About what YOU can do to counter that!

Once we do that, I’ll also give you a challenge.

A challenge to improve your physical and mental fitness levels by doing nothing else but… Sticking to what’s truly effective – The basics! You can download the entire