Tag Archives: Health

BULLSHIT!

Have you ever said you don’t have the spare cash to invest in your health?
I’m calling bullshit.
Yep, bull shit.
What you might mean to say is that it’s not really a worthy investment or a priority for you.
Guess what, that’s cool you know, you don’t need to put aside money each month for a membership to a fitness establishment, training, or a sports club.
Honesty that’s entirely your choice not to care.
Just don’t give me some rubbish about not having the money to afford it because after spending any years working in the industry and sitting down with people to see where their money is being spent, they’ve always got the fund.
Money is rarely the issue, it’s priority.
Don’t believe me?
Be sure you’re sitting down for this.
Option 1 –
Buy 3 kettlebells* >Average cost £100-200, on off payment
With these three bells you can change your life, become fitter, stronger, healthier and happier, even if it takes 6 months of saving £5 here and there.
*Or a barbell set with up to 150kg of load.
Option 2 –
Don’t buy anything from convenience stores (lunch, snacks, etc).
You’ll easily find up to £30 a month by managing your sending habits/compulsions, more than enough for a gym membership.
Option 3 –
Go cold turkey on smoking, drinking, needless clothes shopping, or whatever your chosen poison is.
^ This can literally save people hundreds per month and thousands a year.
Try to be honest with yourself.
Unless you’re in a truly dire situation financially (barely paying the mortgage/rent/bills/food) you’ve got disposable income, you simply choose to waste it on crap you don’t need you merely want to satisfy a whim.
Of course this is your choice entirely, just be aware that pretty much everyone knows the excuse of “I can’t afford it.” is usually bollocks, they’re just too polite to say anything, or they don’t care enough to.
So my dear reader, will you continue to make that excuse?
Or will you choose a better path?
You should investigate this thoroughly.
Enjoy,
Ross

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Pet Health VS Your Health

You’d spend thousands on your pets to ensure they have the best health, quality of food and quality of life.

Why on earth won’t you invest that same amount on yourself?

People are truly weird in that regard.

Now I can understand that for some their pets are like their children, or as many say “They’re my babies.”.

Our human need for unconditional love and something to depend on/need us to provide a sense of purpose is quite the interesting trait.

You’ll easily find people who willingly and without hesitation spend more money on they pets than themselves.

While we can of course invest our hard earned cash however we choose why not invest it in our own longevity?

Being brutally honest, pets will die long before you do.

Well, unless you have a turtle or a parrot, they seem to live forever.

Knowing this you’d do well to put at least a matched effort in to your own wellbeing as you would theirs.

Take this for example –

Your pet gets fat, what do you do?

Go to the vet and have them advise you to feed the animal less, exercise it more and get it’s health markers back to normal.

You do this with unquestioning resolve.

Have a human Dr say the same to you and you get butt hurt because they fat shamed you and just because your BMI is over where it should be that doesn’t mean you’re not healthy.

*Face palm.

While that is potentially true, elevated BMI’s are still a warning, regardless is yours is due to excessive body fat or muscle.

You see in regards to your build you can only support so much weight on your frame before it becomes an issue, regardless.

Back to the point, put in as much effort to keeping yourself in tip top shape as you would your beloved pets.

Or don’t because at this stage in my life I’ve honestly had enough of the general idiocy of the world and feel that if people wish to lead a life that shortens their time here then they can fill their boots.

Enjoy,
Ross

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9 Magical Methods to Physical Progress in 2020

Only kidding, these aren’t magical.
 
They will work though provided you put in the effort and stop making excuses like you have every year since you found out that excuses kept you safe.
 
Harsh as it sounds people fail all the time.
 
Mostly due to their own ineptitude and lack of willing.
 
You see if you need a reason to do something you’ll find it, regardless of how monumental the task you will find the exact means you need to justify the end.
 
Keeping this in mind here are your 9 Magical Methods 💪
 
1 – Public Shame
 
Make your intentions loud & clear for all to hear.
 
You’d also find that a very public penalty or forfeit may keep your head in the game, something like you will buy all your best friends clothing for an entire year.
 
^ Have this written up in a contract that is legally binding, honestly don’t fuck about, actually have a price to pay if you fail because talk of punishment is cheap, make it a real possibility.
 
2 – Hire a Professional
 
Pay someone to get you to your goal, and pay someone that is expensive, literally at the top end of the price scale.
 
So much so that it requires you to sacrifice various creature comforts and habits to pay for their services, make your sacrifice mean something so that if you fail you’ll know you’ve let yourself down.
 
3 – Ask children for their opinions
 
Yep, kids are the best critics because they tell the truth.
 
If you’re fat a child will tell you, same goes for being ugly, having bad hygiene or sucking at sport.
 
These unforgiving little buggers are the ones you want to listen to, not people your own age because chances they’re also in a sad state as well and will tell you what you want to hear, not what you need to hear.
 
4 – Get Upset/Offended
 
Yep, listen to all the things that evoke strong emotions and make you feel uncomfortable because you will always move away from pain.
 
Being fitness related of course, if people are talking lumps out of your character for no reason then high 5 them with a metal chair.
 
5 – Stop acting like a child
 
This means preparing meals from scratch, taking responsibility for yourself and admitting that it’s no one else fault except your own.
 
You’re not in control of everything in your life, yet one aspect you can take charge in is your physical state, so do it.
 
6 – Get new friends
 
Your old fiends are holding you back because you’re ‘one of them’.
 
Look at the 5 people closest to you, if they’re all carrying execs body fat, unhealthy, excuse making machine then chances are you will be as well.
 
Find people that make you better not hold you back.
 
7 – Remove all food temptations from your home
 
Secret eating is common.
 
I knew a chap who would always talk about how clean he was eating yet still held quite the impressive amount of belly fat.
 
Despite his bluster his partner found all his empty chocolate bar wrappers kidding down the side of the bed and made everyone aware in a hilarious social media shaming.
 
Don’t be the person that lies because you only hurt yourself in the long run by doing so.
 
If you genuinely struggle and need help them please ask for it.
 
8 – Find people to help
 
As mentioned above, asking for help is crucial in success.
 
It’s not weak, it’s not bad, it’s a bloody good idea.
 
Finding a group of people that will help pull you up to higher standards is the way forwards, it will be tough, you’ll mentally feel like the worst person in the room because you probably are.
 
Even if faced with this fact don’t crump like a wet richmond biscuit in tetley tea, you’re worth so much more than that.
 
Have the same level of faith in yourself that some of us have in you and take the leap, don’t wait and think, just take it.
 
9 – Listen to people that have been where you are
 
You’re not along you know.
 
A lot of people struggle mentally because of their physical state.
 
It is very much my belief that we live in a superficial world, and deep down I feel you know this too.
 
As such people need to find a place they’re physically happy before they can make any real progress mentally, this is also confirmed by the science too, physically healthier people suffer less mental strife (better balance hormones, neurotransmitters, etc).
 
Find people to talk to that have made the journey already.
 
Listen to their story, hear their struggle, how they got through it and what it meant to them in the end.
 
You see it’s not being a physical specimen that we truly desire, it’s what comes after that, this is the real goal.
 
Self confidence & knowing we’re okay.
 
^ That’s what people want.
 
None of the above is magical, it is however all relevant.
 
You should investigate this thoroughly.
 
Enjoy,
Ross

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5 things you can do daily to improve your body.

This will not be a sexy as a met-con or some ghastly conditioning circuit, however it will yield far more benefits.
 
You see the older you get the more you’ll appreciate this.
 
We shall keep the timings nice and short so that if you choose to do all 5 in a row you’ll only need 10-15min tops.
 
Of course you can do any of these for longer, yet we’re all busy people so 10-15min is far more reasonable.
 
1 – Sitting in a squat for 2-3min.
 
Drop in to a squat, hold it, feel your body relax in to the position and breathe deeply into your diaphragm.
 
2 – Hang for 2-3min.
 
Grab a bar and hang in any way shape or form (asking the cat makes for a lovely hang).
 
3 – Loosen your Upper Thoracic for 2-3min.
 
Use a foam roller, trigger point peanut or something similar and place it in each of these places (lower/mid/upper thoracic) and let your arms hang overhead.
 
4 – Move for 2-3min.
 
Squat down, lift your arms overhead, stand up, hinge down to touch the floor, inchworm out as far as you can without letting you hips sag, inchworm back in and repeat for improved movement.
 
5 – Move again for another 2-3min.
 
A down dog to an up dog to the worlds greatest stretch (yep, that’s it’s name) will leave you feeling revitalised and far more mobile than before.
 
All of this is pretty simple.
 
It’s also highly effective and I can almost guarantee that 98% of people will be too lazy to do any of it, shame.
 
Try the above, then perhaps add in your own little bits.
 
Rolling around on the floor is also a great addition when you’re build some future movement capabilities.
 
Enjoy,
Ross

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Training Diaries 101

A new day has broken through the starlit canvass of night, and I think it’s going to be a good one.

Morning All,

Over the weekend a companion that has been with me for through thick and thin in the gym for the last 3 years has finally retired.

Training diary 13, it’s been a blast, now you can rest and thank you for all the wisdom you’ve shared with me.

A concise record of your gym antics is an essential tool.

Keeping track of the lads lifted, volume totalled, lifts made and missed, can give you vital information in regards to what worked, for how long, what you didn’t focus on enough and the things you need to be doing to progress.

While not everyone keeps a diary, most people these days do track what they’re doing.

Be this in the form of videos, photos, YouTube training complications or IG live, some tracking goes on.

It seems to be fashionable or heroic to say – “I don’t track, I remember it all.”.

Maybe they do, maybe they don’t, however it just sounds like ego to me.

Why think you’ve remember it correctly when you can KNOW you’ve remember it correctly because it’s immortalised in some form of tracking, like that in a training diary.

Many would rather talk a good game than record what actually goes on and have it written in stone.

Then again, stones too, can lie.

So today was a new training protocol.

I’ve opted for a 6 week modified Delorme protocol.

The Classic Delorme: 3x10x50-75-100% 10RM

^ A solid endeavour that really works if you give it a true effort, many will feel it’s not enough work however to me that means they’re not quite putting in a good effort.

^^ If you’d like to do the above yet feel it’s just not enough then still use the loading perimeters (50-75-100% 10RM) and use this rep protocol: 20-15-10.

So how does the version I am dong differ from the above?

Let’s take a look.

The Modified Delorme: 5×5-5-5 (50-75-100% 10RM)

Day 1: 5×5-5-5 (50-75-100% 10RM) – max series (up to 5)

Day 2: Match total successful series on D1 @5×50% 10RM

Day 3: Match Series on D1 @5-5×50-75% 10RM

– Two lift focus – Bench Press & Deadlift
– Up to 1min rest between 5’s, then 3min rest between series
– When 5 series completed with good form on Monday add load

You might be wondering where my other movements are.

Fear not, the Pulling, Squatting & Carries will be in at the end of the session as accessory work following a rep protocol that takes my fancy on the day.

This will keep total time training to a minimum.

Why?

Because for my own personal goals I need to break the old mindset of ‘train more’ that is creeping back in, my last training diary highlighted this was beginning to find its way back into my life again.

The above is only 6 weeks.

If I personally can’t stuck to that then what good am I to the world?

Sometimes we need to stay on a path and see the journey through to the end.

Too much hopping about has been apparent in my training.

Time to stop that.

So dear readers, do you have a training diary?

If yes, what has it taught you and if no, why do you feel you don’t need one?

Do share your thoughts below.

Enjoy,
Ross

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Training Days Per Week

How many days per week should you train?

2, 3, 4, 5, 6, all of them?

Honestly it doesn’t really matter too much so long as your consistent.

You know there are people who hit the gym only twice a week and make more progress than those who frequent it 6 days and train twice per day.

It comes down to the premise of quality or quantity.

Technically you need both.

I know, it’s quite irritating.

The more quality you can put out the better progress you will make, that’s just how it goes, however no one starts off being able to do that, despite what fitness guy’s and influencers tell you.

Back in the day my philosophy for my own training was very much about all or nothing, luckily this didn’t extend to my clients and was purely pushed on myself.

Ironically many clients made great progress on 2-3 days of training per week.

Then there was me, slogging it away with multiple gym sessions, essentially every day and being honest there was very little to show for it.

When you keep digging in to your training tanks your body stops adapting and overcoming the stimulus, it merely learns to survive at any cost.

You will also find your body becomes more efficient.

Yep, it’s clever like that, so it ends up using less energy, especially when you place more demand on it.

Less resources become available for growth, progress and overall health and eventually the wheels fall of the wagon and you get hurt.

Then comes the mental anguish.

Along with the realisation that you’d become quite addicted to the gym, and despite all your ‘hard work’ you’ve very little to show for it.

I speak from experience on this one.

Even though personally I;ve always been lean and looked in shape (by the standards of an average person), I was causing a lot of internal damage and just not making the progress I felt I deserved or should have been.

Even knowing everything I knew, hubris got in the way.

Training should enhance our lives, not detract or dictate it.

If you find yourself binning off social events, or actually living because you MUST get to the gym less you miss your training then you’ve got a problem.

Seriously, it’s quite a big problem as well.

Addiction, regardless of the form is still addiction and at some point it goes pas the point of being helpful or even good for you and becomes toxic.

How does the old saying go – The poisons in the dose.

Or is it – The dose makes the poison.

Either way, I’m sure you get it.

I understand though, why you end up in this place.

We live in a very shallow and superficial world.

Both women & men are only as valuable as what they have to offer in regards to the majorities perception of them.

Better looking people get more opportunities in life, many may disagree, however it’s called the ‘Halo Affect’, a very real thing.

I spoke to a friend recently about this and they got rather put out by it and reacted emotionally as they don’t want people to think they only did well because of their looks, yet that is the exact reason they got offered as many opportunities as they did.

All of this brings us back to how many days we should train per week.

2 or 7, multiple times a day or just once.

My advice, 2-4 times per week is plenty for everyone.

These days I’d urge people to look at doing 2 gym sessions a week.

If you feel the need to doing something daily and move, that’s not a bad thing as you can pick something to practice, be that 20min of yoga, kettlebell work, bodyweight skill or something else entirely.

There are many many options available to us and in all honesty you can do which ever you enjoy the most.

Just beware the little gym monster of addiction.

It sits on your shoulder and tells you that you’ll never be good enough, lean enough, big enough, strong enough, or worthy.

When you start having these thoughts it’s time to step back from the gym and reduce training frequency before it gets worse.

Just something to remember.

Enjoy,
Ross

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Nom Nom Nom

Is there a food that you just can’t live without?
 
Many have at least one.
 
Some have a fridge full, that must be consumed under various circumstances or when certain conditions are met.
 
To some this may be called addiction, others it’s meal prep.
 
Depending on how you view things.
 
Consistency of the foods we eat isn’t actually that hard to achieve, if you think about it logically you’ll find people stick with select foods day in day out.
 
The difference is often the quality of food.
 
Taking this in to consideration you can swap one food habit with another, if only it was that easy.
 
Which realistically it is, however if you’re not willing to let go of a food or something that is perhaps not the most optimal choice for your health, you may want to question why.
 
Plenty of people understand what they should do.
 
Especially in regards to nutrition, yet they don’t.
 
Why?
 
Emotion, that is the reason, or at least what it boils down to in the end.
 
Becoming married to a certain food, or even stye of eating can be quite detrimental.
 
If you have the ability to have something just because you want it, and yet can as easily go without then I’d say you’ve found that place where you’ve got all your plates spinning well.
 
When someone says “I have to have….” alarm bells ring.
 
Less for medical reasons no one needs to have anything. Want to have, perhaps.
 
Self control, will power, what ever you call restraint, it’s being mindful and aware of what you’re doing, why you’re doing it and more importantly being okay with it.
 
By okay with it I mean this in regards to accepting any or all potential consequences that come with said choice.
 
It is common we will tend to leave ourselves ‘outs’.
 
Reasons for our choices that make us feel less bad about the choice we made food wise, yet if you end up feeling that way do you ever stop to ask why?
 
Hopefully you’ve noticed the common theme.
 
Asking why, being able to understand, learn and grow from each choice and layer you peel back in regards to delving in to your depths.
 
A little bit about how I eat.
 
I just eat based on what I feel I need, the mythical ‘listening to my body’ kind of thing.
 
There are no set times to eat.
 
No set meal frequency or specific meals/macros to be hit.
 
I’ve done my time playing with those factors to see what impact they had, which can be described as minimal.
 
Some days I will not eat until the evening, not because of some protocol telling me to, merely because life gets in the way and food waits until later.
 
No I didn’t get hangry because I’m not 6months old and still clasping my mothers tit for sustenance.
 
While food can indeed affect your mood, you have to understand that you will be aware of this impending shift and if you choose to be ‘hangry’ then it’s a choice you’ve made willingly.
 
Yep, that’s why people get pissy and then say “I haven’t eaten.” as if it exonerates them.
 
Umm, no, you know you’re hungry and you’re using that as your excuse to be a prize bell-end, congrats you’ve unlocked an achievement.
 
Now I’m sure some will be running to PubMed to find all the studies on low blood sugar, fluctuating concentration levels and a whole host of other information to justify them being a little bit of a dick when they get hungry.
 
Please feel free to do this, just understand it still doesn’t change the fact that if you know you’re hungry and choose to be a dick, you’re choosing to be a dick, end of.
 
You will often find the only people capable of such things are those privileged enough to do so.
 
People that don’t have a choice just get on with it.
 
How do your nutritional habits affect you?
 
Take some time to sit and reflect on this.
 
Enjoy,
Ross

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Living with your mistakes.

“The road is long & the life short.”
 
You may hear many people talk about how you learn from every mistake, and so on.
 
I can tell you from experience that you don’t.
 
That is certainly not the case here on this side of the screen your reading 😂
 
It’s like the grey matter between the ears recognises what has just transpired was a colossal mistake and vows never to make it again.
 
Then it immediately hits the ‘reset’ memory button.
 
Shortly followed by this thought:
 
‘That seems like a good idea, yet why do I have this strange forbidding feeling in my stomach…. Meh, it’s probably just something I ate.’
 
*Cue fool errand and obvious impending mistake.
 
There is a reason we make the same mistake repeatedly.
 
It’s because of familiarity.
 
Yep, being the clever species we are, and one that tends to like sequential things, symmetry and especially patterns (ones we recognise from past experience), we’re likely to make the same mistake countless times.
 
It’s easy to get drawn in by what we know, even subconsciously.
 
We see, feel, connect with something that seems like we already know and that’s all we need.
 
This happens throughout life.
 
As such fitness is no exception to this, just look at the diet industry, that monstrosity has been spamming out the same new fads for decades and people still get drawn in.
 
Here is the cycle:
 
Fad promise of glory > naive & desperate person > they go all in > results achieved > reversion to their old familiarities > sadness > fad promise of glory > repeat.
 
You think we’d learn, right?
 
So given that which we know, what are we to do?
 
The answer is less sexy than you might imagine.
 
Keep a diary.
 
Weren’t expecting that were you.
 
Writing things down is a great way of keeping track of not just things in fitness, nutrition, business and goals, it’s also quite handy for life.
 
Sitting down after an event and putting pen to paper, or fingers to keys in this day and age, captures your emotions and perception of the events in that moment.
 
This can be great for self reflection.
 
If you ever sit back and reread your old experiences or vagrant thoughts you’d be surprised what you can learn.
 
Try writing as little as 200-300 words a day.
 
You’ll be amazed how easy it is and how much you can learn from such a simple task.
 
Don’t get caught up on trying to write war and peace.
 
Just write, this is for you and you alone, it doesn’t need to make sense, it just need to be.
 
If you wish to share a page or two, start a blog.
 
You will be amazed how many people resonate with the feelings you have, positions you’re in and just how ‘not alone’ we really are.
 
Enjoy,
Ross

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3 way to optimise your mobility without taking out extra time in your day.

Did you know it’s common for people to make excuses?
 
A common one is – “I just don’t have the time.”
 
I’m here to tell you that is not quite true.
 
In fact it’s down right wrong for most people.
 
There will of course be a few exceptions, just because there always has to be that unique snowflake.
 
Given how important mobility is, we should really be doing some form of it every day.
 
Now this isn’t yoga, or anything like that before some people freak.
 
You won’t lose gains improving your mobility.
 
Did you know mobility by definition is being able to retain torque through a full range of movement.
 
Essentially you are able to stay just the right amount of tense as you move, thus preventing any mishaps and also maximise potential progress.
 
It is far to say that ideally everyone should set aside 30min every day to do a mobility/flow routine.
 
Some will even make it a new goal or resolution.
 
Alas all the best intentions of this world often fall short in their performance.
 
To many they will say they don’t have 30min.
 
Oh they do, which we will learn how to get shortly.
 
If I was to even ask for 5min a day people’s moan that’s too much of a time constraint.
 
🤦‍♀️
 
It’s truly a shame people will not even try to find time for something that can literally ensure they are mostly pain free as they go through life.
 
Never mind eh.
 
Okay, so here are the three ways you can find time for mobility.
 
1 – Utilisation of rest periods in regular training.
 
This is my first port of call for most people.
 
Instead of sitting on Facebook, taking selfies for the Gram or playing Angry Birds, Candy Crush or whatever mobile app game is all the rage these days, you do correctives & mobility.
 
Boom, time you can dedicate to a good cause.
 
2 – Drills & Skills while you watch TV.
 
To be fair this can be done in-betwwen various tasks you do at home, I will do some drills/movements while I’m cooking or waiting for something to be flipping or stirring.
 
As for TV time, instead of sitting on your arse you can pick a pose or a movement and do some reps.
 
Yet another place you have time.
 
3 – Before you go to bed.
 
Let’s be honest, most people go to bed way too late, then sit on their phone checking things before trying to get to sleep.
 
I say try because many get in to bed and proceed to stare at the ceiling while staving off crippling despair.
 
That’s a topic for another day though.
 
Going to bend 5min earlier or shutting down your electronic kit 15min sooner than normal can open up a nice window of time you can use for some restorative work.
 
Bonus affect = this style of movement (restorative, gentle mobility) has a positive effect on your para-sympathetic nervous system, provided you practice diaphragmatic breathing.
 
Stimulating this side of the CNS will help you drift off in to a nice peaceful sleep.
 
Seriously, it works.
 
So there you have it 3 ways you can find time.
 
Oh and if you’re going to make an excuse as to why these options above just won’t work for you, fair enough, just don’t grumble when things start going south in regards to your health.
 
Enjoy,
Ross

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You’re not going to like this…

We do like to complicate things, don’t we.
 
Then we often proceed to ask for specific advice.
 
Which of course is immediately ignored if it doesn’t fit our bias or what we want/expect to hear.
 
Take this classic –
 
Person A – “I want to lose weight, I just don’t know what to eat.”
 
Person B – “Good old whole foods is often a good approach, along with keeping portions in check and being mindful of how much you’re eating overall.”
 
Person A – “Yea I know that, but what do I eat?”
 
Person B – *Gives examples and options.
 
Person A – “I don’t like any of that. Ugh, this is so hard and restrictive”
 
It is at this point if someone is talking to me that I will face palm and give up all hope with them.
 
These people are not asking for an answer, at least not an objective one anyway.
 
Many merely want agreement with that which they already believe or want to think.
 
Can you lose weight while eating junk food?
 
Yes, 100%, however you won’t be abel to consume that much and your health may suffer greatly.
 
If you’re an adult and you can’t get yourself in check with eating habits and food choices then you’ve got deeper emotional matters to worry about.
 
The amount of people who’ve asked for help and ignored the that which is given is truly impressive.
 
Frustrating as well.
 
So many want to know what they can get away with, or how they can sneak in snacks, or if they deserve a treat and other such bollocks.
 
I will be frank, if you want to carry large amounts of body fat then more power to you, crack on.
 
Do i personally agree with people being overweight, no, no I don’t, the reason why is simple; being overweight for most people is 100% their choice.
 
Yep, I said it, their choice.
 
I’m sure some people are seething at that comment.
 
At this stage in my life I just don’t care anymore.
 
The world and its dog will come up with any and every excuse, medical condition or extenuating circumstance as to why they are overweight (or obese).
*Pleas note, there are indeed some rare conditions that royally screw people over, however in my life I have only met 1 such person, everyone else had their life in the palm of their hands. Call me a cynic, however I doubt very much you’re the same as that 1 person.
 
Truth is in most places it’s because they eat too much.
 
Thyroid condition or no thyroid condition, you don’t see TV adverts with overweight starving people in 3rd world countries.
 
Why?
 
Lack of food, which is indeed a terrible turn of events and rather unfortunate for them, yet if those who call on ‘medical aliments) found these poor unfortunate souls a thyroid condition and weren’t over weight it’d be ignored or something else would be spun on it.
 
In short calories and total food amount consumed matters.
 
Hmm, bit of an odd rant there, however you get the point.
 
People will cherry pick all the time.
 
Sorry to say no amount of cherry picking will change what is.
 
It might make you feel better or appease your cognitive dissonance, however it won’t change a thin, only you can do that.
 
So good people of the internet, do you agree or not?
 
Leave your thoughts and feelings below.
 
Enjoy,
Ross

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