Benaya Sutanto, MSc - NASM International Certified Personal Trainer

I have a little over 1400(hours)of professional personal training sessions at the biggest commercial gym in Indonesia and I have worked with around 50 clients in total ranging from different age group and gender. 

I specialized in fundamental functional training such as various body weight training, dumbbell and barbell training focuses on strength, muscle building and functionality . 
I also have strong background in martial art and self defense knowledge, I first started training martial art at the age of 7, I was first introduced to tae kwon do and karate during this early age. Then later during college started learning and practicing fundamental of boxing, muay thai, jeet kune do, krav maga, steet defense and escrima. 

For personal training contact me:
 
bn.sutanto@gmail.com
081285319127(sms or call)
instagram : @bsutanto 

Clients highlight:

Example of doing squats and deadlift

barbell overhead press

One arm pushups 

 

Dumbbell Curl

Weighted Push ups

Why you must weight train Barefoot!

The ability to be able to see ourselves as living and whole is key to understanding the role of the moving, breathing body, with our connection to the earth coming through the feet.
The feet are our basis for uprightness, yet we constantly cover them over without much consideration to their informational role in telling us about the ground, in standing and moving.  Another important link is the role that the feet play informationally with the low back via the sensory connections between the feet and lumbo-sacral area.

The most common areas of the low back that people have trouble with in relation to disc bulges is the L4-5 and L5-S1 area of the lumbar spine and sacrum.  The deep muscles of the low back send their sensory spinal nerves down to the sole of the foot.  This important link exists because of the systems’ need for information regarding movement and stability.
There are mythical stories of North American Indians walking in dry river beds on pebbles when they had low back pain.  Osteopath/Acupuncturist recommends that people build themselves a small rock garden in their home or office, so that they can spend about 20 minutes a day, getting this type of sensory stimulation.  This is amongst a range of practices that assist our complex interrelated systems to self-correct.

The lower lumbar and sacral nerves innervate the skin of the sole of the foot and most of the important muscles of the foot are innervated from L4-S3.  The nerves that innervate the feet are the same nerves that innervate the deep system muscles of the pelvic floor and low back.
What this means from a practical sense is that the deep muscles of the lower trunk ideally should receive information in real time from the feet.  The body, brain and nervous system function on feed-forward/feed-back mechanisms.  The feet are a feed-back mechanism for the low-back and trunk about the world in real time.  When this information is dysfunctional over long periods of time our posture, stability and living health suffer.

The good news is that we can change this story around by changing the inputs.  Given sufficient time and consistent practice, you can rehabilitate your feet and low back to functional levels through informational stimulation.  It is possible to improve back pain, balance, eveness of movement, and distribution of tone in the body through this practice.
Standing on pebbles and larger stones that have been warmed by the sun, as you walk, balance, squat and perform dog pose, so that your hands are also stimulated, is a very satisfying experience.  Like most things that sound this simple, the challenge is to begin a consistent practice for at least a month, and see what you notice. in your ease of movement.

Alasan Mark Zuckerberg memperistri wanita berparas tidak Cantik dan memilih mobil yang tidak mahal

Terjemahan pidato Mark Zuckerberg pendiri/pemilik Facebook di hadapan pengagumnya di China. Semoga bermanfaat.

Menjawab pertanyaan mengapa saya memperisteri seorang wanita berparas tidak cantik?
Sy, Mark Zuckerberg dari Facebook, sy adalah orang yang diberitakan sebagai seorang anak muda kaya raya yang tidak punya berita gossip, seseorang yg sangat mencintai istri, dan si Mark yang mempunyai tampang baby face. Hari ini sy ingin menggunakan waktu bbrp menit utk ngobrol dgn teman2 di China, istilah kalian Curhat.

Sama halnya pada awal tahun ini saya pidato di Beijing Qing Hua University, saya berusaha semaksimal mungkin menggunakan bahasa Mandarin, namun karena keterbatasan kemampuan bahasa Mandarin saya, saya mohon maaf bila ada yang kurang berkenan dan berusaha berbicara sebaik mungkin.

Kemarin dulu saya baru menjadi seorang ayah, teman2 seluruh dunia menyampaikan ucapan selamat kepada saya dan kami sekeluarga, saya sangat terharu, namun tidak sedikit teman chinese yang menyampaikan kecurigaan mereka, utamanya 2 pertanyaan tsb:
1. Mengapa saya memperisteri seorang wanita tidak berparas cantik?
2. Mengapa saya menyumbangkan harta/saham facebook saya sebesar USD 45 milliard, apakah utk menghindari pajak?

Teman2 saya menganjurkan saya tidak usah menjawab pertanyaan2 yang beredar. Bill Gates, penyanyi terkenal Shakira dan teman2 saya berpendapat tidak perlu menjawab pertanyaan2 tsb.
Saya mengerti pemikiran mereka, menggunakan perumpamaan yg digunakan filsuf terkenal China Zhuang Zi, yaitu kodok di dasar sumur tdk bisa diibaratkan sebagai laut, ulat di musim panas tidak bisa diibaratkan sebagai es.

Mereka juga katakan, cara anda memandang dunia, dunia seperti itulah yang anda lihat. Anda yg tidak percaya keindahan dunia, dengan sendirinya anda tidak akan memiliki keindahan dunia.
Banyak Chinese yg mempunyai berbagai modus, mirip banyak rumput belukar didalam hatinya, mereka enggan membuka hati agar bisa menerima sinar matahari yg begitu elok.

Mereka(teman2 saya) bukan meremehkan kalian, hanya kawatir. Saya berpikir walaupun saya jelaskan kalian jg tdk mengerti atau mungkin tdk mau mengerti. Dengan demikian saya menjadi orang idiot, selain membuang waktu dan pikiran juga membuat mulut kering saja.

Saat ini, zaman internet, walapun ulat musim panas belum pernah merasakan musim dingin, kita bisa menggunakan teknology masa kini membuat mereka merasakan musim dingin, begitupun kodok yg belum pernah melihat lautan, kita mampu membuat mereka merasakan seperti apa lautan. Saat ini berbagai hal dapat diwujudkan dgn teknologi.

Untuk itu saya putuskan menjawab 2 pertanyaan kalian. Sekaligus menjawab lbh banyak pertanyaan kalian, umpamanya, mengapa saya tidak membeli mobil mewah, dan juga mengapa selalu hanya memakai T-shirt yang sama.

Tahun ini saya bertemu ibu negara kalian saat mengunjungi Amerika, saat itu saya ngobrol dengan Jack Ma/Ma Yun (pendiri/pemilik Alibaba) dan Pony Ma/Ma Hua Teng (pendiri/pemilik Tencent/QQ/We Chat) perihal mengapa saya menikahi seorang wanita tdk berparas cantik. Saat itu saya belum menyumbangkan harta/saham facebook saya, jadi belum waktunya menilai sumbangan tsb utk menghindari pajak atau bukan. Saya hanya perjelas duduk persoalan, tapi bukan memberi penjelasan. Saya tidak perlu memberi penjelasan hal2 pribadi saya. Namun saya tidak bisa menahan diri menjelaskan kepada Jack Ma dan Pony Ma perasaan dan pemikiran saya.

Entah mereka berdua mengerti tidak apa yang telah saya sampaikan, saya menduga mereka belum sepenuhnya mengerti. Namun tidak apa2, saya akan mengulangi menjelaskan dgn detail kepada teman2 di China yang bersimpati ke saya.

Saya tidak tahan menutupi kegembiraan atas kelahiran putri saya. Entah kalian mengetahui tidak, sebelumnya, kami mempunyai pengalaman pahit yakni isteri saya mengalami 3 kali keguguran, sebelum ini kami sangat menginginkan mempunyai anak, namun isteri saya mengalami 3 kali keguguran.

Saat anda mengira segera mendapatkan anak, anda akan merasakan segalanya penuh harapan. Anda mulai berpikir anak2 akan seperti apa, dan merencanakan segala sesuatu utk mereka di masa akan datang. Namun kemudian, semuanya tidak terjadi.

Teman2 sekalian! Apa kalian bisa membayangkan, sebagai seorang ibu lulusan jurusan kedokteran Harvard University dan seorang ayah yang kaya raya, namun 3x gagal untuk memiliki anak, kalian bisa bayangkan seperti apa perasaan dan pengalam kami. Sebagai pasangan suami isteri pada umumnya, saat ini kami begitu gembira mendapatkan anak dan juga begitu sedih saat dulu kehilangan anak karena keguguran. Kami saling berpelukan, saling mengasihi, saling mendukung, ber-sama2 melewati masa yang sulit, siang maupun malam.

Pengalaman buruk yang kami alami, umumnya orang tidak akan membicarakan hal keguguran dgn orang luar, sama halnya anda mempunyai kekurangan, atau telah melakukan kesalahan yg menyebabkan hal tsb terjadi. Untuk itu anda cuman bisa menghadapinya sendiri.
Seorang lelaki yang begitu mendambakan menjadi seorang ayah, tapi mengalami 3x kegagalan, namun sekarang mimpi tsb telah menjadi keyakinan, saya sungguh tergugah.. Mohon doakan si kecil Max supaya sehat dan bahagia selalu.

Sekarang saya menjawab pertanyaan kalian. Pertanyaan pertama, mengapa saya memperisteri seorang wanita tidak berparas cantik.

Pertama2 saya ingin membahas, apa itu wanita cantik, apa itu wanita tidak cantik.
Saya mempunyai banyak kesempatan bertemu berbagai wanita cantik, namun apa yang disebut wanita cantik kebanyakan berhati seperti kaca, jika sakit manjanya seperti seorang putri raja, dan juga penyakit angkuh, dan juga akan bertanya kepada saya mengapa begitu kaya namun tidak mau berganti mobil. Saya tahu tujuan mereka adalah mau pamer dilingkungan teman.
Wanita demikian walaupun secantik apapun, bila sanubari nya hanya menuntut/meminta, tetap kelihatan jelek, jiwanya jg kotor. Wanita demikian barulah dikatakan sebagai wanita berparas jelek, diberikan gratispun saya tidak mau.

Kecantikan diluar akan berkurang nilainya seiring bertambahnya usia, namun kecantikan dari dalam akan bertambah nilainya seiring bertambahnya usia. Dalam hal ini para ahli ekonomi di wall street pasti mengerti, makanya saya sama dengan mereka, tidak akan bersentuhan dengan benda yang secara cepat turun nilainya.

Apa yang saya sukai Priscilla Chan isteri saya?

Raut wajah seorang wanita adalah cermin hati sanubari seseorang, senyumnya memukau selamanya. Sejak hamil, Priscilla sama sekali mengabaikan perubahan yang terjadi pada raut mukanya akibat kehamilannya, tetap berpakaian sederhana, tanpa dandan, namum kebahagiaannya saya rasakan sepenuhnya dan juga nampak kepada orang lain.

Saya mencintai kesederhanaan Priscilla. Saya mencintai penampilannya : bersemangat namun bijak, berani namun penuh kasih, berjiwa pemimpin namun juga bisa mendukung orang lain. Saya mencintai keseluruhannya, saat bersamanya, saya merasa sangat nyaman dan relax.

Saya sama sekali tidak merasa Priscilla bersanjung kepada saya, selain memiliki kecerdasan intelektual yang tinggi, dia juga memiliki kecerdasan emosi/sosial yg tinggi, jangan lupa bahwa Priscilla adalah lulusan jurusan kedokteran Harvard University, anda bisa coba test masuk universitas tsb, jurusan hukum, kedokteran, ekonomi adalah jurusan yang menjadi rebutan orang, walaupun lulus test masuk belum tentu anda bisa lulus penuh, kalau mau dikatakan bersanjung ,lebih tepat saya yang bersanjung kepada Priscilla bukan sebaliknya. Perkawinan ibarat sepasang sepatu, hanya yg memakainya tahu sepatunya nyaman dipakai atau tidak, Priscilla paling cocok buat saya, saya dan Priscilla adalah pasangan yg paling ideal di bumi ini, saya berkenalan dgn Priscilla saat antrian toilet, di mata Priscilla, saya adalah seorang kutu buku. Ini adalah jodoh.

Di mata kalian, Priscilla ada wanita tidak cantik, namun di mata saya, dia adalah wanita cantik dan paling serasi dengan saya.

Saya tidak bs menahan diri memamerkan foto saya dgn Priscilla yg begitu berbahagia.
Dalam foto nampak saya dan Priscilla begitu bahagia, damai dan alami.
Tips bagi kalian: sebagian wanita hanya melihat keburukan orang lain, tidak melihat kecantikan orang lain, dengan demikian, kebahagiaan akan meninggalkan kalian, tidak berjodoh. Sebab, apa yang ada dalam hati itulah yang ada dalam kenyataan. Sekarang membahas tentang penghindaran pajak yang dituduhkan kepada saya.

Kalian berpikir, saya menyumbang USD 45 milliard apa utk pamer kekayaan atau menghindari pajak. Apa otak kalian atau otak saya yang bermasalah?

Apa yang kami sumbangkan USD 45 milliard berbentuk saham sebetulnya bukan nilai sebenarnya, tapi hanya nilai pasar, bisa lebih tinggi atau lebih rendah nilainya, ini tergantung pasar yang menentukan.

Dana yang kami sumbangkan untuk digunakan sebagai dana abadi untuk diinvestasikan ke sekolah dan rumah sakit.

Saat kelahiran anak kami, kami berkunjung ke rumah sakit, bermaksud untuk bisa ikut berkontribusi dalam dunia pengobatan.

Seiring perkembangan teknologi yang maju pesat, kami sungguh berharap 100 tahun mendatang, hampir semua penyakit dapat dicegah dan diobati. Saat ini, kebanyakan manusia meninggal akibat penyakit jantung, kanker, stroke, dan penyakit menular lainnya. Diharapkan berbagai penyakit tsb dapat teratasi dgn lbh cepat. Saat menyadari anak kami dan banyak anak lainnya berkemungkinan bisa menghindari berbagai penyakit, kita semua punya tanggung jawab untuk mewujudkan impian tsb. Saya tegaskan sekali lagi, saya dan isteri saya akan berkontribusi semaksimal mungkin untuk tujuan tsb.

Di Silicon Valley, " Mengubah Dunia " kata tsb bukan hanya sebuah slogan, ia merupakan sebuah keyakinan dan kekuatan. Mimpi kami berharap melalui usaha keras kami untuk memperbaiki kwalitas pendidikan, pengobatan, intergrasi dunia, untuk disumbangkan kembali ke masyarakat, mengubah dunia, membangun suatu dunia yang lebih baik untuk semua umat manusia.
Teman2 sekalian, kami sedang melakukan upaya "Change The World", apa yang telah kalian lakukan? Saya mendengar diantara kalian banyak mengeluh, saya ingin katakan bahwa tidak ada artinya mengeluh, tindakanlah yang lebih bermakna.

Saya dan Priscilla menyumbangkan 99% saham kami di facebook, mendekati semua saham milik kami, apa kalian masih menganggap yang kami lakukan utk menghindari pajak? Apa masih ada maknanya menghindari pajak? Banyak teman2 di China yang kaya raya, mengapa mereka tidak ikut menyumbangkan 99% harta mereka untuk menghindari pajak?

Lalu, tentang baju dan mobil apa yang saya pakai. Betul, sepanjang tahun saya memakai T shirt abu2 dan mobil yang sangat sederhana. Saya tegaskan, saya bukan orang yang ber-hari2 tidak ganti baju, namun saya membeli banyak T shirt berwarna abu2, saya berusaha menjalani hidup ini sesederhana mungkin, supaya menghemat pikiran dan waktu memutuskan berbagai hal yg tidak penting. Sebab memilih memakai pakaian, makan pagi, dan berbagai hal kecil tsb menyita cukup banyak waktu dan pikiran, saya tidak ingin membuang waktu hanya untuk hal2 kecil tsb, sehingga saya bisa lebih konsentrasi melakukan berbagai hal yang lebih bermanfaat utk masyarakat.



Saya memiliki 3 buah mobil, satu Toyota seharga USD 16 ribu, VW golf seharga USD 18 ribu dan Chevrolet TSX seharga USD 30 ribu. Setelah facebook go public, saya ganti VW GTI seharga USD 30 ribu. Saya berpendapat, mobil hanya sebuah alat transportasi, tidak perlu yang mahal2.
Saya tidak memakai berbagai barang branded, yang penting saya merasa nyaman, mengapa butuh barang2 yang berlebihan? Kalau yang menyangkut kebutuhan berlebihan, justru otak, perasaan sendiri lebih butuh diutamakan.

Kata bijak chinese zaman dulu, manusia harus menaklukkan benda bukan ditaklukkan benda , maksudnya adalah, berbagai materi kehidupan untuk digunakan/dikendalikan manusia, bukan sebaliknya, saya sangat setuju dgn pemikiran tsb.

Saya sangat salut ucapan yang pernah diucapkan Mandella yaitu jiwa saya adalah pemimpin saya, nasib saya dikendalikan oleh diri saya sendiri . Makanya saya tidak gila branded, tidak ada manfaatnya dan sangat tidak masuk akal.

Apa yang ada dalam hati itulah kenyataan yang ada di dunia. Percayalah bahwa dunia ini adalah alam semesta yang indah, jika anda tidak percaya, anda tidak akan bisa memiliki dunia/alam semesta yang indah, tidak akan memiliki kehidupan yang indah dan penuh kedamaian. Hal tsb diatas merupakan keyakinan saya dan Priscilla.

Akhir kata, bila ada yang tidak berkenan, mohon petunjuk! Anda bisa tinggalkan pesan utk saya. Terima kasih telah luangkan waktu mendengar yang saya sampaikan.

Terima kasih.

Salam, Mark Zuckerberg.

Discipline is more IMPORTANT than Motivation!

For some reason, motivation always gets more attention. Everyone wants to be motivated, while few take the time to consider discipline.

That’s a mistake.

Discipline > Motivation

One of the biggest myths of all is that successful people are constantly motivated. The online world that we live in certainly perpetuates this false assumption. Social media only captures what a person wants you to see. As a result, certain people have created the illusion that they operate in a fairy tale land that’s devoid of bad days and bad moods.

The reality though is that no one lives in a constant state of motivation. We all experience ups and downs, and moments when we don’t feel like doing what needs to be done. Successful people don’t just work when they feel like working however. Instead, they are disciplined enough to get the job done regardless of their mood.

If you always wait to feel a certain way before you act, don’t expect to ever accomplish anything worthwhile. Too much time will be spent procrastinating as you sit around waiting for the perfect mood to arrive. Meanwhile, your successful competitors will be busy putting in the work whether they want to or not.

Embrace the Grind and Do it Anyway

One of the keys to becoming more successful is recognizing the simple fact that life is tough. There is no such thing as a perfect time to work or start a new task. Focus on the process, there's a certain groove on anything, a niche where you can feel comfortable doing it after so many correct repetition (doing the correct way), focus on improving, embrace and enjoy the process.  Therefore, rather than constantly seeking out motivation to begin or continue, your time would be better spent cultivating habits that will eventually lead towards enhanced productivity. Remember that repetition is the mother of all learning and the father of action.

Speaking for myself, I have never relied on motivation to succeed that much. I certainly welcome those times when I’m fired up and ready to go, but I’ll never limit my output to such moments. I’d rather take pride in my work and realizing the positive outcome that will come in the future, than wait to feel a certain motivated feeling before I work. Journey of a thousand miles begins with a single step.

Motivation isn’t what puts one foot in front of the other. It’s discipline and work ethic that keeps me going. In other words, just because I don’t feel like doing something doesn’t stop me from doing it anyway. Remember that one said success is the sum of small efforts repeated day in and day out, and I find that to be true, because sometimes we think too much before actually do something, and always end up not doing it. This "perfection" mindset is usually have a negative impact to our journey in improving and achieving progress, thus we need to alter this kind of mindset to "Just-do-it" kind of attitude, that will keep the wheel of improvement keeps on spinning. We do not want to lose the momentum, just like when we try to push a car, it is easier to keep the car moving while it is still moving compared to the effort of moving the car from a dead stop, which we all know require a lot more energy.

Final Thoughts

As great as it feels to be motivated, it is important to understand that motivation alone will only take you so far. Whether extrinsic or intrinsic, motivation can come and go in a flash. Discipline however is rooted in consistency. It quietly, yet continuously, chugs along in the background. It becomes part of who you are and what you do.

As an old saying suggests, first you make your habits and then your habits make you. A disciplined person gets up and grinds day after day. They don’t wait for the perfect mood to arrive before beginning. Instead, they cherish the feeling of accomplishment that comes after the fact. That’s where the real joy lies.

In summary, don’t give motivation more credit than it deserves. You don’t need to be motivated to succeed. What you need is the self-discipline to put in the work whether you want to or not. Successful people don’t waste time looking for motivation. They are too busy putting in the work that will eventually allow them to enjoy the fruits of their labor.

“Discipline is the bridge between goals and accomplishment” – Jim Rohn

Added By : Benaya Sutanto, MSc

GREASE THE GROOVE TRAINING, my FAVOURITE kind of training.

Pavel Tsatsouline (I learned SO MUCH about strength training from reading his books about 3 years ago, I can say he is my personal role model that has changed my life forever) is known for creating the phrase greasing the groove (GtG) in his book Power to the People.  

In the book, he talked about how important it is for the neurological groove to fire in a certain sequence and intensity. GtG is not so much breaking down muscle tissue for more growth, as it is about building up the neurological pathway of lifting heavy weight.
The phrase greasing the groove has been used in many articles. The basic premise in greasing the groove is to do the same exercise frequently, with every set performed without going to muscular fatigue.

Muscles are made up of many muscle fibers, which follow the all-or-none law - meaning they contract or they don’t. The nervous system sends signals to the muscles fibers to contract. As the signals become more frequent, the muscle fibers twitching overlap and summate to create greater pull. The faster the signals, the greater the cumulative pull of the muscle (similar to faster revolutions of the engine lead to greater power). 


GtG helps build this firing pattern. Furthermore, it trains the inter-muscular coordination that is needed for heavy lifts (helping the muscles get along better with each other).

Here is how Pavel stated it:

Muscle failure is more than unnecessary - it is counterproductive! Neuroscientists have known for half a century that if you stimulate a neural pathway, say the bench press groove, and the outcome is positive, future benching will be easier, thanks to the so-called Hebbian rule. The groove has been ‘greased’. Next time the same amount of mental effort will result in a heavier bench. This is training to success! The opposite is also true. If your body fails to perform your brain’s command, the groove will get ‘rusty’. You are pushing as hard as usual, but the muscles contract weaker then before! To paraphrase powerlifting champ Dr. Terry Todd, if you are training to failure, you are training to fail.

Not Training to Failure - Perfect Practice

One of the biggest keys in the above statement is how important it is to not train to muscle failure. As Dave Whitley has described, lifting heavy weights is a skill. A skill is not learned by completing it over and over until muscle fatigue sets in. The old-time strongmen performed every repetition knowing they would have to do it again soon. It was always perfect practice.
Pavel described the way a tennis player would perfect his serve as an analogy to how to train to lift heavy weights:

"How do you improve your tennis serve? Do you hit the court once a week and keep on serving until your balls could not knock out a sick mosquito and you can barely lift your arm? No, you come to the court as often as possible, ideally more than once per day, and slam those little yellow balls until you feel that your serves are about to slow down."

Frequent Greasing

One of the big keys in GtG is frequent work of the same exercise. It may seem counterintuitive as we often hear how we need to avoid overtraining. However, if we are not training to failure our bodies can afford to do the same exercises again either later that day or the next day.
Again, we are training the nervous system to utilize our muscles to the fullest capacity. Similar to learning a language, if you only use it once a year we will not retain it very well. However, if we are immersed in a foreign country and use language frequently throughout the day we will learn it quicker.

As Artemis Scantalides discussed in her article, she is training for the Iron Maiden Challenge, which consists of a weighted pull up, a pistol squat, and a strict press all with a 24kg (53lb) kettlebell.
One of the best ways to train for these skills is using a greasing-the-groove type of program. For example, I will often do weighted pull ups in between sets of squats and deadlifts.

Every Hour on the Hour (EHOH)

For the strict press, for example, I can put a dumbbell in my office. Every few hours, I shut the door and press it a few times on each side. Instead of an every-minute-on-the-minute type of workout, we can call it an every-hour-on-the-hour (EHOH) workout.

 

Pistols also work well in this type of fashion. A deadlift bar in the office would be nice, but in a common working situation everyone would be looked upon even more strangely. Handstand push ups, one arm push ups,

 and other difficult bodyweight movements are also great for EHOH training. Just be ready for strange looks if you are caught mid-handstand if someone walks into your office.

Fresh All the Time - Easy Strength

One of the goals of GtG is to stay fresh all the time. For tactical officers, being fresh is vital. In the heat of the moment, an officer can’t say, “Sorry, I did a tough workout yesterday and I can’t go.” One of the best programs for tactical officers is Easy Strength, authored by Pavel and Dan John.
In this program, every day contains the same workout of five movements (squat, deadlift, push, pull, and carry). The principles of GtG are all included in that you never go to failure, so you leave enough energy to do the exercises again the next day. I found this program, despite its simplicity, to be highly effective.

Pull Ups With GtG

One of the questions I hear most often is how to do a strict pull up. Accomplishing a strict pull up makes people very happy. The GtG program is perfect for building strength in this way.
If a pull up can’t be completed then a ring row is a perfect alternative. However, jumping pull ups, where the person jumps up and then lets him- or herself down slowly are a great way to build strength for a full pull up. The eccentric portion of a movement is an excellent strength builder.

When doing jumping pull ups, only do a few at a time and focus on going as slowly as possible through your sticky points. If you have a difficult time with getting your chin over the bar in a pull up, then focus on holding that part as long as possible on the way down. Over time, try to make the way down slower and slower.
An ideal plan would be to do about one quality negative pull-up every ten minutes while working out other body parts (for a grand total of five in a workout). Do this everyday and a strict pull up will come soon.

The Take-Away on GtG

Greasing the groove methods provide a great way to build the neurological skill to move heavy objects. It is not a hypertrophy type of program, but rather a way to build the muscle firing patterns for a max effort.

This is fun to watch..I hope :p

How to NATURALLY heal cavities and how to make your tooth enamel strong

The world is slowly waking up to the fact that, when you give the body what it needs, it can heal things we previously thought were impossible. A fine example of what is often deemed as an incurable health problem is dental cavities, but extensive research is now becoming more public about the true nature of tooth decay and the fact that there are proven remedies that can remedy it.
The lies perpetrated about tooth decay

How to heal Cavities naturally:

According to the American Dental Association, the reason we have tooth decay is as follows:
“[Tooth decay] occurs when foods containing carbohydrates (sugars and starches) such as milk, pop, raisins, cakes or candy are frequently left on the teeth. Bacteria that live in the mouth thrive on these foods, producing acids as a result. Over a period of time, these acids destroy tooth enamel, resulting in tooth decay.”
There are a few problems with this theory, including:

• Groups of indigenous people who had fermentable carbohydrates stuck on their teeth all the timethat did not brush or floss were mostly or completely free of tooth decay.
• Bacteria do not consume processed sugar or flour because of the lack of nutrients in them.
• Foods that bacteria like to eat, such as milk, vegetables, meat, fish and fruit, are not commonly implicated in causes of tooth decay.

So if the modern explanation of tooth decay is not accurate, what is actually the cause of tooth decay?
What actually causes tooth decay
Tooth decay, as researched by Dr. Weston Price and other dental pioneers, boiled down to three factors:

• Not enough minerals in the diet.
• Not enough fat-soluble vitamins (A, D, E, and K) in the diet.
• Nutrients not being readily bioavailable, and your intestinal system not properly absorbing them. The presence of phytic acid largely influences this factor.

Over a period of time, if your diet lacks vitamins and minerals from a poor diet and/or contains high levels of phytates (from grains, seeds, nuts, and legumes), the blood chemistry and the ratio of calcium and phosphorous become out of balance, which results in minerals being pulled from bones, causing tooth and bone loss.
So, the long-standing belief that sugar causes tooth decay is true, but as a result of it depleting nutrients from the body, not because bacteria eat it and produce acid that ruins your teeth.
The food remedies that can heal cavities and tooth decay
In order to restore the ratio of calcium and phosphorus in our blood, and to enable minerals to bond to our teeth, it is not enough to just avoid eating too many sweet or processed foods. We must also eat health-building foods, containing copious amounts of minerals and vitamins that will build a glassy hard tooth structure.
Foods to focus on are:

• Coconut oil, grass-fed organic dairy (especially butter), grass-fed meats, seafood and bone broths.
• Organic cooked vegetables (soups with bone broth are ideal).
• Organ and gland meats, like liver.

Limit foods that are high in phytic acid, like grains, beans, nuts and seeds, as well as limiting processed food intake full of processed flours and sugars that upset blood sugar balance.
Supplements to consider are:

• Fermented cod liver oil – very high in fat soluble vitamins A, D and K.
• Magnesium – required to use calcium and phosphorous effectively.
• Gelatin – if you don’t have time to make bone broth, this is a good alternative and is great for gums and digestion.

 

SUGAR is POISON in today's world, and the leading cause of CANCER

The maverick scientist has long argued that sugar is as harmful as cocaine or tobacco – and that the food industry has been adding too much of it to our meals for too long. 

It’s SUGAR That Raises Your Cholesterol and Gives You Heart Disease. NOT SATURATED FAT.

For many decades, people have blamed saturated fat for heart disease, which is the no.1 killer in the world.
However, new studies are showing that saturated fat is harmless (27, 28).
The evidence is mounting that sugar, NOT fat, may be one of the leading drivers of heart disease via the harmful effects of fructose on metabolism (29).
Studies show that large amounts of fructose can raise triglycerides, small, dense LDL and oxidized LDL (very, very bad), raise blood glucose and insulin levels and increase abdominal obesity  in as little as 10 weeks (30). These are all major risk factors for heart disease. Not surprisingly, many observational studies find a strong statistical association between sugar consumption and the risk of heart disease (31, 32, 33).

A must watch video about why sugar is TOXIC:

 Sugar Can Give You CANCER!

Cancer cells love sugar! That is why refined carbohydrates like white sugar, white flour, high fructose corn syrup (HFCS) and soft drinks are extremely dangerous for anyone trying to prevent or reverse cancer.  Sugar essentially feeds tumors and encourages cancer growth. Cancer cells uptake sugar at 10-12 times the rate of healthy cells.  In fact, that is the basis of PET (positive emission tomography) scans — one of the most accurate tools for detecting cancer growth.   PET scans use radioactively labeled glucose to detect sugar-hungry tumor cells.  When patients drink the sugar water, it gets preferentially taken up into the cancer cells and they light up! The 1931 Nobel laureate in medicine, German Otto Warburg, PhD, discovered that cancer cells have a fundamentally different energy metabolism compared to healthy cells. He found that malignant tumors exhibit increased glycolysis — a process whereby glucose is used as a fuel by cancer — as compared with normal cells. 

Acidity

Warburg also found that cancers thrive in an acidic environment. Sugar is highly acidic.  With a pH of about 6.4, it is 10 times more acidic than the ideal alkaline pH of blood at 7.4.

Immunity

Sugar suppresses a key immune response known as phagocytosis – the Pac-Man effect of the immune system.  Consuming 10 teaspoons of sugar can cause about a 50% reduction in phagocytosis.   If you consider the sugar in your cereal, the syrup on your waffles and pancakes, the sugar added to your morning coffee or tea, the sugar in cold beverages like iced tea or lemonade, the HFCS in prepared foods, salad dressing and ketchup, and of course sugary snacks and desserts, you can see how easy it is to suppress your immune systems significantly. Not only the amount of sugar, but also the frequency of ingesting sugar is relevant to immune function. In one study, research subjects were found to have nearly a 38% decrease in phagocytosis one hour after ingesting a moderate amount of sugar. Two hours later, the immune system was suppressed 44%; immune function did not recover completely for a full five hours.

Activity

In most people, when sugar in any form is consumed, the pancreas releases insulin.  Breast tissue, for example, contains insulin receptors, and insulin is a powerful stimulant of cell growth.  One group of Australian researchers concluded that high levels of insulin and insulin-like growth factor (IGF) may actually be causative of cancers of the breast, prostate, endometrium and pancreas. A broad study conducted in 21 countries in Europe, North America and Asia concluded that sugar intake is a strong risk factor contributing to higher breast cancer rates, particularly in older women. A four-year study at the National Institute of Public Health and Environmental Protection in the Netherlands compared 111 biliary tract cancer patients with 480 healthy controls. Sugar intake was associated with more than double the cancer risk.

Overloading The Liver With Fructose Can Cause Non-Alcoholic Fatty Liver Disease

When fructose get turned into fat in the liver, it is shipped out as VLDL cholesterol particles.
However, not all of the fat gets out, some of it can lodge in the liver.
This can lead to Non-Alcoholic Fatty Liver Disease (NAFLD), a growing problem in Western countries that is strongly associated with metabolic diseases (6).
Studies show that individuals with fatty liver consume up to 2-3 times as much fructose as the average person (7, 8).
In order to understand what is so bad about sugar, then you need to understand what it is made of.
Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars,glucose and fructose.

• Glucose is found in every living cell on the planet. If we don’t get it from the diet, our bodies produce it.
• Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it.

The thing with fructose is that it can only be metabolized by the liver in any significant amounts.
This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it (3).
However, if the liver is full of glycogen (much more common), eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat (4). When repeatedly eating large amounts of sugar, this process can lead to fatty liver and all sorts of serious problems (5).
Keep in mind that all of this does NOT apply to fruit. It is almost impossible to overeat fructose by eating fruit.There is also massive individual variability here. People who are healthy and active can tolerate more sugar than people who are inactive and eat a Western, high-carb, high-calorie diet.

Bottom Line: Excess fructose gets turned into fat, which can lodge in the liver and cause non-alcoholic fatty liver disease.

Sugar Can Cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome and Diabetes

Insulin is a very important hormone in the body.
It allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat. Having too much glucose in the blood is highly toxic and one of the reasons for complications of diabetes, like blindness. One feature of the metabolic dysfunction that is caused by the Western diet, is that insulin stops working as it should. The cells become “resistant” to it.
This is also known as insulin resistance, which is believed to be a leading driver of many diseases… including metabolic syndrome, obesity, cardiovascular disease and especially type II diabetes (9).
Many studies show that sugar consumption is associated with insulin resistance, especially when it is consumed in large amounts (10, 11).

When our cells become resistant to the effects of insulin, the beta cells in our pancreas make more of it.
This is crucial, because chronically elevated blood sugars can cause severe harm.
Eventually, as insulin resistance becomes progressively worse, the pancreas can’t keep up with the demand of producing enough insulin to keep blood sugar levels down. At this point, blood sugar levels skyrocket and a diagnosis of type II diabetes is made.
Given that sugar can cause insulin resistance, it is not surprising to see that people who drink sugar-sweetened beverages have up to an 83% higher risk of Type II diabetes (12, 13).

Bottom Line: Because of the harmful effects of sugar on the function of insulin, it is a leading driver of type II diabetes.

Because it Causes Massive Dopamine Release in The Brain, Sugar is Highly Addictive

Different foods can have different effects on our brains and the hormones that control food intake (19).
Studies show that fructose doesn’t have the same kind of effect on satiety as glucose.
In one study, people drank either a fructose-sweetened drink or a glucose-sweetened drink.
Afterwards, the fructose drinkers had much less activity in the satiety centers of the brain and felt HUNGRIER(20).There is also a study where fructose didn’t lower the hunger hormone ghrelin nearly as much as glucose did (21).Over time, because the calories from sugar aren’t as fulfilling, this can translate into an increased calorie intake.
Like abusive drugs, sugar causes a release of dopamine in the reward center of the brain (22).
The problem with sugar and many junk foods is that they can cause massive dopamine release much more than we were ever exposed to from foods found in nature (23).
For this reason, people who have a susceptibility to addiction can become strongly addicted to sugar and other junk foods (24).
The “everything in moderation” message may be a bad idea for people who are addicted to junk food, because the only thing that works for true addiction is abstinence.
The way sugar affects hormones and the brain is a recipe for fat gain disaster.
It leads to decreased satiety and can get people addicted so that they lose control over their consumption.
Not surprisingly, people who consume the most sugar are by far the most likely to become overweight or obese. This applies to all age groups. Many studies have examined the link between sugar consumption and obesity and found a strong statistical association (25). The link is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with a whopping 60% increased risk of obesity (26).
One of the most important things you can do if you need to lose weight is to significantly cut back on sugar consumption.

Bottom Line: Because sugar causes a large release of dopamine in the brain, it can cause addiction in a lot of people, this is why sugar dramatically increases the risk of becoming overweight or obese.

Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth

You’ve probably heard this a million times before… but it’s worth repeating.
Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients.For this reason, they are called “empty” calories.
There are no proteins, essential fats, vitamins or minerals in sugar… just pure energy.
When people eat up to 10-20% of calories as sugar (or more), this can become a major problem and contribute to nutrient deficiencies.
Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth (1).

Bottom Line: Sugar contains a lot of calories, with no essential nutrients. It also causes tooth decay by feeding the harmful bacteria in the mouth.