health is wealth

Health Is Wealth – Your Greatest Asset

Think of exercise as putting money in the bank. Exercise is an investment in yourself and serves as the best insurance against falls, illnesses, and unforeseen health conditions.

Lack of exercise might be the next pandemic according to Lancet—one in 10 premature deaths are attributed to sedentary lifestyles that lead to heart disease, diabetes, and cancer.

One of the fundamental laws of nature is that the weak die early; the strong live long.

Can you guess which one of the following activities best builds muscles and boosts your immune system?

1) Yoga

2) Pilates

3) Running

4) Swimming

5) Walking

6) Lifting Weights

health is wealth

While all of those activities are good, only weight training offers the best benefits for the human musculoskeletal system. Unless your body has been compromised in ways that prevent working out with weights, almost anyone can find a plan of action that works well, is both challenging and fun, and makes you feel good in many ways.

Of course, these excuses do a great job of holding you back. Do any sound familiar?

  • “I’m too busy!”
  • “I don’t like strength training. I like hiking and being outdoors.”
  • “When my children leave home, I will be able to take better care of myself.”
  • “I don't want to be bulky!”
  • “I walk my dog; that’s enough.”
  • “I do yoga; I am OK!”
  • “Why do I need to be stronger anyway?”

It’s time for a true story: A painter came to my house. He was 80 years old and was suffering from diabetes and arthritis. I saw how he struggled. He said, “If I knew I’d live this long, I would have taken better care of myself.”

While you may not be painting houses when you are 80, if you had invested time and work in weight training, you’d be able to do it—and many other activities that are much more fun—with little difficulty.

Becoming increasingly stronger as you utilize weights in your exercise patterns relieves stress, anxiety, and pain. It keeps the body grounded, which in turn strengthens the nervous system with the release of positive endorphins to the brain. However intellectually savvy, financially accomplished, or spiritually enlightened you are, when your physical strength is low, so are all your other attributes.

Over the last decade, gyms made many improvements to assist people in learning workout routines, providing better equipment, and being responsible for safety. People of all ages can learn to exercise efficiently in proper environments. If a gym membership is not possible, many virtual training programs are accessible on the internet.

Strength training at home requires you to lift more weight than you would with simple bodyweight exercises, stretching, or just walking.

It can be accomplished by holding cans of food, gallon containers of water, and even textbooks. Isometric exercises use gravity or self-imposed resistance to create a sturdy physique. A word of caution: Depending on your fitness level, choosing to do exercises that rely on body weight principles (push-ups, pull-ups, yoga, or running stairs) may exacerbate old injuries, create new ones, or put the body out of balance

Any worthwhile strength training program, whether done at home or in a gym, must take into consideration postural analysis and include ergonomics, proper movement biomechanics, sequencing, weight ratio, and specific numbers of sets and reps to promote sustained and gradual strength increase. Without proper training experience, it would not be advisable to develop a training protocol on your own, especially with such a direct impact on the brain and central nervous system. Hiring a personal trainer or a fitness specialist is recommended, but before doing so, make sure to do your due diligence and check on their references and track record. Create a goal to establish a healthy habit that can be sustained over a lifetime, much like brushing your teeth. The best way to get stronger faster is by going to a gym.

Most people can safely take up walking. But it's best to check with your doctor before starting an exercise program if you have a chronic or unstable health condition, such as heart disease, asthma or another respiratory ailment, high blood pressure, osteoporosis, or diabetes.

EXERCISE BEGINS AT HOME

Ideal equipment for strength training at home:

  • A set of workout bands.
  • A couple of dumbbells to use alone or in combination with the workout bands to add more resistance.

For your aerobics and general fitness, keep moving:

  • Work in the yard and garden.
  • Vacuum, mop, and dust
  • Go out for power walks at least 15 minutes each day.

Pay attention to your attitude:

It is a fact that being seated in front of a screen for too many hours a day requires balance with physical activity, so set boundaries by knowing the extent of your physical and emotional limits.

Communicate with your loved ones; ask them to participate in or share your practices.

The time for global transformation has arrived, and it starts with each individual. Attention to your physical presence in positive ways—strength training, healthy diet, good sleep hygiene, and balanced work and leisure activities—pays off in billions of ways.

Dare to live young!

JOIN OUR UPCOMING " A STRONGER YOU" MASTERMIND

A stronger you

Written by Batista Gremaud – co-founder of Dr Fitness International - No1 Best Selling Author - Recipient of the “Most Outstanding Fitness Program” award 2019 by The Winners Circle -DrFitnessInt.com 

DrFitnessUSA.com - DrFitnessInt.com

Originally written for and published in #Inthelimelight magazine for @ClarissaBurt https://clarissaburt.com/in-the-limelight-magazine-summer-2020-issue/

Urgent…disturbing statistics

Urgent... A matter of Life and Death.

Disturbing statistics!

A sedentary lifestyle is responsible for one out of ten mortalities worldwide or over 5.3 million+ yearly since 2012. Health authorities pronounced this matter as a worldwide pandemic; Harvard analysts found that lack of exercise is accountable for a shocking rise in people passing away from coronary illness, type 2 diabetes, breast cancer, and colon malignancies.

Studies have demonstrated that it is more probable that those with prior health conditions will die from the coronavirus.

PUTTING YOUR HEALTH FIRST IS A MUST

strong, responsive immune system is superior to any mask, medication, or vaccine. Because without it - nothing will help you! It is your insurance against viruses, against falls, accidents, and other unforeseen circumstances that may occur.

One of the foundational law of nature states that the weak shall die, and the strong shall live. 

Therefore, your first priority needs to become a stronger you, that is if you want to thrive in your personal and professional life, not just survive or even die; Physically, mentally, emotionally, psychologically stronger, because you can't have one without the other. They are interrelated. 

Sadly enough, many have been and are still laughing at the face of death. 

Attitudes and language that put you at risk of dying prematurely

"I am so busy."

"I am good; I walk every day."

"My children come first."

"My business comes first."

"My cat has diabetes." 

You cannot take care of anyone or anything, whether it is your pet, children, significant other, parent, a friend, your business when you are sick or dead or lack the strength to handle problems that come up.

QUIZ

Which one of the following activities is likely to make you stronger, faster?

1) Yoga 

2) Pilates 

3) Running 

4) Swimming 

5) Walking 

6) Lifting Weights 

Right answer: #6

The number 1 scientifically proven anti-aging sport, is STRENGTH TRAINING;

What better approach to get STRONGER! 

Without getting too scientific, what you need to know is that there are two types of muscle fibers in the body.

Slow-twitch muscle fibers activate concentric contractions, these are the muscles we use in yoga and in aerobic, treadmills, dancing and marathon runners  etc…. This develops endurance, it is called static strength. It does not have the necessary properties to build muscle mass. If you are trying to lose weight, then a good thing to know is that studies have shown that those who do a lot of yoga have a slower metabolism, so yoga would not be a good activity of choice for the purpose of losing weight.

Fast-twitch muscle use eccentric contractions, it is an anaerobic activity; it develops explosive strength and is muscle building. Strength training and sprinters employ fast-twitch muscles. Note that most sprinters need to do strength training to balance out muscle mass by developing their upper body, as sprinting mainly builds leg muscles, which would leave them with an unbalanced physique, and poor performance.

Using lightweight and high repetitions fall into the slow-twitch category and is not a muscle-building activity and neither is lifting 10 lbs dumbbells at home or putting 2 lb bands on your wrists while on your walk or doing dishes. These types of activities are still falling in the aerobic category.

Aerobic activities and Yoga, are scientifically proven to be missing the key anti-aging component to a balanced exercise program, which is muscle building.

Here is an overview of what happens to the body as a result of losing muscle mass, which begins as early as age 30, depending on your lifestyle. The women on the top row of the picture are incorporating strength training to their weekly activities,  while the women at the bottom row are not.

MUSCLE LOSS SYNDROME

If you are not building muscle mass, you are losing muscle mass. Muscle loss syndrome is no joke; it leads to serious health problems.

There are various categories of issues that may arise

A. If you have a tendency towards weight gain, you will continue to gain weight and suffer the health consequences associated with it, such as

  • Heart disease
  • Diabetes
  • Cancers
  • Back and neck pain
  • sciatica

B. If you are small framed or petite, you will use muscle tissue for energy, which will deplete your body

  • Weak immune system
  • Heart disease
  • Cancer
  • Diabetes,
  • Anemia.
  • You’ll also be prone to suffer from back and neck pain but for you especially, you will be in very serious danger of developing
  • Osteoporosis

In any case, you are aging prematurely.

Don’t wait until you get sick to take action. I saw an advertising panel from AARP the other day, it said strength is not optional. Strength is not optional and you develop and keep it with strength training; that is why it is called strength training, or bodybuilding!

STRENGTH IS NOT OPTIONAL

Of course, we understand, you have no time, remember:

Those who think they have no time for bodily exercise will sooner or later have to make time for illnesses.” Earl of Derby

This is why you need a structured strength training system, the keyword here is a system, that will address your basic needs (aerobic and anaerobic = endurance and muscle building)  to stay healthy, saving time money and energy long term but also to give you the education needed to sustain the workouts on your own, for the rest of your life, because there are no quick fixes here, this about adopting healthy habits. After all, you wouldn’t stop brushing your teeth just because you had a cleaning last week, right? It is the same thing with strength training, if you don’t do it, your body will suffer decay and you will have to pay the price sooner or later.

By the way, health is cumulative, you start losing muscle mass as early as 30 years old, depending on your lifestyle and your fitness activities,  so the sooner you start on a healthy and balanced strength training system, the easier it will be for you later on in life.

SOLUTION

The path to becoming physically and emotionally strong requires increasing your physical strength while keeping the body grounded. This is done with specific ergonomic strength training. 

The process immediately relieves stress and produces endorphins that counteract the negative effect of the cortisol hormone that is created by fear, anxiety, worry, and tension.

Ideally, the process of increasing physical strength is done in a gym where adequate weight lifting equipment is found. Since the gyms are temporarily closed virtual programs are available online to do in the comfort of your home, eliminating any excuse not to exercise.    

It is each individual's responsibility to educate themselves on what to do at home. Many well-intentioned people are getting injured at home by doing activities that are beyond their comfort zone. A dancer friend of mine just reported spraining her ankle by jump roping with her son. Others are doing exercises based on body weight, such as pull-ups, push-ups, walking lunges, which can be really hard on the joints, causing shoulder and knee pain. 

TRAINING SAFELY FROM HOME

To build strength and develop lean muscle mass, you must lift more weight than what you would do with bodyweight activities alone. Despite mainstream thinking, yoga isn't a muscle-building activity, for instance. 

WHAT TO DO

Below are a few thoughts to build strength at home 

  • Purchase some workout bands
  • Purchase some free weights, 
  • Use your imagination and check your home for things that you could utilize, for example, a gallon of water, soup jars, cat litter sacks. 
  • Learn proper ergonomic techniques to build strength safely and at the same time correct your posture

FOR GENERAL FITNESS

For cardio health and general wellness, move. 

  • Mow the lawn
  • Do some spring cleaning
  • Wash your car
  • Work in the garden

WHEN WORKING FROM HOME

  • Take frequent breaks (every 45 min take 5 min to stretch)
  • Stand on your porch or an open window and breathe some fresh air
  • Meditate

Other useful tips 

  • Cut down on television and news 
  • Explore fun and healthy activities with your family 
  • Clean up your pantry and try new healthy recipes

ESCAPING REALITY?

Many people are spending their days online, attending everyone's virtual events. This can be more of an escape from reality than providing real solutions. Instead, sit in silence and spend quality time with your family. Escaping reality has never improved anyone's circumstances.

Learn to set your boundaries and say NO to loved ones in order not to hurt yourself.

WHAT NOT TO DO

Don't' use lockdown as an excuse to become a couch potato, indulging in junk food, and booze every night. Use this time to become healthier. Learn new things that can transform your life, and your reality beyond the lockdown and the pandemic.

This is a time for global transformation, which must start with you first.

Gandhi once said:

"Be the change you wish to see in the world."

You don't know what you don't know. So when an expert crosses your path, keep an open mind and an open heart, as she/he may be the angel sent to SAVE YOUR LIFE. 

SCHEDULE A STRATEGY SESSION

CORONAVIRUS & WORKING OUT DURING THE PANDEMIC

Is it safe to go to the gym during the pandemic?

As the coronavirus keeps spreading, many are concerned about keeping up with their workouts.

Students from all around the world are contacting us with these urgent questions;

  • Is it safe to go to the gym during the pandemic?
  • Should I take a break from working out?
  • Should I workout at home?
  • How can I protect myself?
  • My gym is in lock down, what should I do?

Here is Dr Fitness USA's take on this matter

The British medical journal The Lancet released a series of studies showing that physical inactivity causes 1 in 10 deaths worldwide, putting it on par with the dangers of smoking and obesity. The results also suggest that public health officials treat this situation as a pandemic. Specifically, Harvard researchers say that inactivity is responsible for an increase in deaths from coronary heart disease, type 2 diabetes, breast and colon cancers, and caused more than 5.3 million deaths in 2008 worldwide. Harvard researchers also say if physical activity went up by as little a 10% to 20% worldwide, it could save between a half-million and 1.3 million lives each year.

BOOSTING YOUR IMMUNE SYSTEM IS A MUST

The first principle for avoiding getting sick, whether it may be the coronavirus, the flu, cancer, heart disease, or any other deadly conditions, is to have a robust immune system. The laws of nature state that the weak dies and the strong survives.

Boosting your immune system is achieved through optimizing your body to work at maximum efficiency through a healthy diet, appropriate strength increasing exercises and stress management.

STRESS AND YOUR NERVOUS SYSTEM

Your nervous system controls the healing mechanism of the body, movements, thoughts, and emotions; much like an outdated electrical panel of a house, when you plug in too many appliances, it will blow a fuse. The same happens with the body. When the nervous system is on overload, the body will break down.

In times of high stress, it becomes even more important to work out not only to relieve stress by strengthening the nervous system physically but also to produce endorphins, the feel-good hormone, which counteracts the stress response that damages the immune system.

You must keep your body strong, healthy, and in optimum condition, ready to fight infections, which is of utmost importance for everyone now more than ever. Exercise also improves mental health, relieves depression, and increases clear thinking, which can help to maintain physical, mental and emotional equilibrium in these difficult times of pandemic.

DOS AND DONT'S OF EXERCISE DURING THE PANDEMIC

Avoid group classes

Health officials are recommending social distancing, so if your thing is Zumba, spin classes, spartan races, boot camps, marathons, then this may be more harmful than healthy. You might also want to skip the treadmill and take a brisk walk outdoor, which will give you the added benefit of breathing some fresh air. Over exhorting yourself with long durations of aerobic activities can also weaken your immune system. 

Avoid lying down on the dirty gym floor,

doing push-ups or planks, for example. Bring your own yoga mat.

Avoid the sauna and steam room

Those with colds often use them to break up congestion in the sinuses and lungs, making the sauna a cesspool of germs. 

Favor weight lifting

In recent years, many studies have pointed toward strength training as the number one anti-aging sport for longevity and boosting the immune system. People of all ages are now flocking to gyms worldwide to stay strong, and potentially saving their lives!

According to the U.S. Centers for Disease Control and Prevention, coronavirus spreads more easily between people standing within about 6 feet of each other than through contact with contaminated surfaces. Cleaning and disinfecting surfaces appear to lower the chances of transmission. 

Here is what to do

  • Be vigilant and wipe equipment, dumbbells, barbells, handles, etc., before and after use, with a 60% alcohol-based disinfectant.  
  • Wash your hands frequently with warm water and soap for at least 20 seconds, and also make sure to wash under your fingernails, which often people forget to do. 
  • Wash your gym clothes and gloves daily.
  • Making homemade wipes can be done by soaking paper towels in one part bleach to nine parts of water. You can keep this supply with you in the car or gym bag. Use a Tupperware container or something sealable to store them in. Keep the solution in a spray bottle and use as needed.

As we collectively take proactive measures to keep our workout stations clean and adhere to proper self-hygiene standards, we will keep a safer environment for everyone. This applies to the gym environment and everywhere else, by the way. 

Use common sense

If you live in a city with an outbreak, it may be a good idea to skip the gym for a while until things get under control. While working out at home may never be as effective as a complete training done in the gym with proper equipment, it is better than nothing and will keep you moving while helping to keep your sanity. 

Dr Fitness USA has set up coronavirus emergency programs that you can do at home, if you are in a lock down area, or if you just want to play it safe. Book a call to inquire about our home workout plans

Outdoor workouts can also be a substitute, just as long as you keep your distance with people.

However, if you live someplace that has not experienced an outbreak, your chances of getting infected by the virus at the gym are slim, as long as you keep 3 to 5 feet distance with other people and adhere to proper hygiene principles as listed above. The benefits of continuing with your gym workouts will far exceed the dangers, specially now that the gyms are so empty!

Gyms actually have three advantages over other places where people gather or shop:

 
People in gyms tend to be healthy, and few of us work out when we’re under the weather.
 
Gymgoers tend to be more health-conscious than, say, the person in the grocery store who inspects a dozen pieces of fruit before selecting one. We wash our hands, use sanitizer, and wipe down our equipment when we’re finished with it.
 
Because gyms have so much glass and chrome, and because those surfaces look lik

e crap when they’re dirty or smudged, most facilities have someone who cleans them at least once a day. (You might even be that person.) What was once an onerous chore is now a selling point.
 
None of this means there’s no risk to fitness pros and enthusiasts, or that gyms can’t do better, especially when it comes to cleaning the non-shiny things like weight plates and cable attachments.
 
But when you think about how many articles and news reports over the years have portrayed gyms as hot zones for infectious pathogens, it’s reassuring to know they’re relatively well-positioned for a moment like this.
 
The bottom line is you need to keep strong and healthy, physically, emotionally and mentally and working out does that. So keep going.

Dr Fitness USA’s strength training protocol is guaranteed to increase your strength by 20% to 50%, boost your immune system and optimize your health, potentially saving your life.

Book a complimentary consultation Now

INQUIRE ABOUT OUR HOME PROGRAMS

 

“In my opinion, you are less likely to DIE from the virus if you are on DR FITNESS USA's program and optimize your body. I am doing that. Those who's T cells, immune systems, and bodies are optimized WILL WIN.”

Berny Dohrmann CEO Space International Founder

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Strength Training helps prevent cancer

STRENGTH TRAINING HELPS TO PREVENT CANCER

By Batista Gremaud @ DrFitnessUSA.com

A study by the University of Sydney on 80,000 adults thirty years old and up found that strength training was significantly more likely than cardio in preventing premature cancer-related deaths.

Those studied that did strength training just twice a week were almost one third (31 percent) less likely to die from cancer. The overall likelihood of dying prematurely from any cause also dropped by 23 percent.

While those who combined both aerobic and strength training had the best outcomes overall, aerobic exercises alone did not reduce a person's risk of dying from cancer.

Strength training lowers the levels of hormones, such as estrogen and insulin, which are known to correlate with the development and progression of cancerous cells. Post-menopausal women who increase their physical activity lower their risk of breast cancer. 


Strength training alters the metabolism by developing lean muscle mass, which results in decreased exposure to the bile acids of the gastrointestinal tract. It reduces inflammation in the body and boosts the immune system, allowing the body to fight diseases and function properly.

Starting a strength-training program, even when diagnosed with cancer, can yield positive outcomes. 

Starting on a strength-training program as soon as possible after being diagnosed with cancer is highly recommended. After diagnosis, typically people slow down; stress, depression, and fatigue set in. Treatment tends to make a person less active, which aggravates the situation. 

Strength training lifts your mood and increases self-confidence. It makes you stronger, and improves your balance, making daily activities more comfortable to perform. You will have more energy and reduce the risk of losing bone mass (osteoporosis) that some cancer treatment can cause. One week of being bedridden produces the equivalent of 1-year bone loss. Contrary to popular belief, osteoporosis is reversible. Bone is alive and can regenerate. Strength training is the no1 scientifically proven sport to fight osteoporosis.


It can also help in shortening the length of time spent in the hospital by making your treatment more effective at destroying tumor cells, as it boosts your immune system. 

Studies conducted by the Canada Research Chair in Physical Activity and Cancer at the University of Alberta in Edmonton, Canada suggests that increased level of physical activity reduce the risk of cancer coming back. 

Before starting any exercise program, consult with your physician to make sure it is right for you. The information provided in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 

It is also recommended to seek the advice of a professional that can help you achieve your fitness goals gradually and safely. Before hiring a health coach, do your due diligence and check their track record, and success rate. 

GIVE YOURSELF AND THOSE YOU LOVE THE GIFT OF HEALTH

Dr Fitness USA's Body Design Formula is the lifeline to increasing your strength by 20% to 50% in 20 minutes, regain 15 years of your youth and potentially allowing you to become 100% pain-free so you too can enjoy your favorite activities with vibrant health and energy by addressing:

  • Structural alignment of the spine for pain management
  • Strength increase for stress management, mood behavior, and increased productivity
  • The anti-aging secret to regaining 15 years of your youth
  • Sustainability and education for long term results
  • Programs  are available online, worldwide

Schedule a complimentary consultation today to discuss which plan will suit your needs. Simply click the green button below to schedule.