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it1776 · 3 years

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https://it1776.com Free shipping from USA! Buy cheap affordable gamepads, gaming keyboard, headsets, gaming mouses, sound bar, sports headphones, wireless headphones

- Hey, guys, this is Austin.

This is the brand new Series 2 Edition

of the Xbox Elite controller, which has got me thinking.

Kevin, what is the best controller that I can buy right now?

- Well, we got a different couple options to talk about here

so let's round 'em up and see.

(imitates music)

? Kevin Kenson music, Kevin Kenson music, ?

? Kevin Kenson music, do do doo ?

The benchmark that I compare every single controller to

is the current generation Xbox One.

Now, it's seen some updates over the last few years,

like Bluetooth and an audio jack,

you also have the Design Lab.

But this is always what I compare things to.

Kev, why am I wrong?

- I mean, look, the standard Xbox One controller

is a great controller.

When it comes to just the baseline models

that come with systems

this is honestly my my personal favorite as well.

- [Austin] Same, yeah.

- But there's a lot of room for improvement still

and there's a lot of things that have kind of become more

common and popular amongst pro controllers

that aren't necessarily feasible

in an affordable regular baseline like this one.

- Such as.

- Such as Microsoft's own Xbox One Elite 2.

Honestly, we could talk all day

about the special features and things.

I think the main kind of take away points

aside from just general build quality,

multiple sticks you can use, multiple D-pads, back paddles.

Which are pretty common across a lot of these ones.

The big stuff for this too though

is the unique customization features

that are in the Xbox Accessories app

where you can do things like button remapping,

adding a Shift button options, stick acceleration,

lots of crazy in depth stuff.

- And of course, this works across the Xbox

as well as the PC and those settings that you sync

will actually work across consoles as well.

Or across, did I just call PC a console?

I mean, across systems, across platforms.

- Identity crisis.

So aside from the Elite 2

the other one we have here is the Prestige.

Now, this is the newest one from Scuf

I'd mentioned earlier

and the main thing with this

is that this is a modified Xbox One controller

so it still has the same core base in it,

which is really cool actually

'cause that means you can use it with the Xbox One,

the upcoming Project Scarlet, PC, whatever,

if it works with Xbox controller it'll work with this.

One of the cool things about it

is how you can further modify it.

If you wanna change the sticks or anything

you actually just pop off the faceplate.

- That's cool.

- And this is how you can swap out the sticks.

You can also switch out the D-pad,

although I think you can just do that

from having this faceplate on as well.

So this one has four adjustable paddles,

you can take them off if you don't wanna use them.

- [Austin] The problem though

is that this is expensive, right?

this is actually around the same price

as the Elite controller?

- So, it's 20 bucks cheaper

if you just buy the base model unmodified.

But one of the big things about Scuf

is how you wanna customize it to make it your own design

so depending on if you want certain colors,

special designs, different sticks,

depending on all the things you modify and do to it

it can end up adding up to being quite more money.

- So I get that you're really excited

about your controllers and everything

but really everyone knows the superior way

to play any kind of game is using a mouse and keyboard.

Which I so helpfully have provided

with the Razer Turret.

- [Ken] You said this was controller video.

- This works with an Xbox, I can control my games with it,

I think that counts.

- [Ken] What is wrong with you?

- Can I bring in a racing wheel next then?

- There's a cursor inside the game.

It's almost as if I'm playing on a PC called the Xbox.

- Now to be clear, this is because the Xbox

actually does support keyboard and mouse,

it doesn't have to necessarily be the Turret

but the Turret is an awesome controller design

specifically for the Xbox in mind.

- 'Cause essentially you're getting

like a proper Razer keyboard

that's built into this little platform.

And then you have the mouse which is magnetic

so you can actually kind of.

You have a little like mousepad.

So if I was sitting.

- Come on, do it, yep.

Yeah, squat work out!

- This is the way all true gamers play.

So the Turret is certainly not cheap.

At $250 this is probably the most expensive thing here.

So the thing with the Turret is that

you really shouldn't use this

as purely like an Xbox controller.

I mean, you can use it like that, certainly.

But it sorta makes more sense

if you have like a PC and an Xbox

and you wanna have everything

kind of unified into one setup.

- Or if you just really love playing

just Fortnite all the time

and you wanna keyboard and mouse set up.

- And you don't wanna use a PC.

- Yeah, that's really popular.

Now over on the PlayStation side of things

we of course have the DualShock 4.

A perfectly respectable controller, it's good, fine,

but it's not really great, it's really super impressive

which is why I'm really curious,

especially to play with this Raiju.

- So actually, real quick before focusing in the Raiju,

I think something that's interesting about PlayStation

is that on Xbox you saw some similarities

with the two controllers we were trying,

they were both based on the standard Xbox design.

All three of these are very different.

All three pro controllers we're looking at

are very different approaches

of how to make a pro controller.

- This doesn't work.

- Does it not work or did you not log in properly to...

- You would be correct, I didn't log in correctly.

- There you go.

- Kevin Kenson, PlayStation expert.

- So the deal with the Raiju is that

at least out of the different pro controllers

we're looking at today,

it's the least physically customizable.

There's a little bit you can do,

you can swap out that D-pad, it does have some other sticks.

But the really heavy focus is on

just straight up the build quality.

- It's so sturdy, this to me out of all these controllers

is the only one that feels on par

with the Xbox Elite controllers

as far as just like, it's beefy, it feels heavy,

it feels like this is something I can throw across the room

in a fit of rage after I lose in Fortnite

and it'll be just fine.

- The table that it hits won't be, but yes,

the controller will survive.

- Now, you know, I totally get that customization is great

and for some people, especially with like the Scuf stuff

you can go really over the top.

But for me, I'm one of those guys

who wants to walk into Subway

and order the sandwich just as it comes.

When I go into Blaze Pizza I'm like,

I just want a pizza with pepperoni on it.

I get overwhelmed with too much choice and you know what,

this doesn't have too much choice.

I just pick up the controller, I'm like,

look, someone smarter than me designed this.

Sweet, I'm on board.

- Of the controllers we have out here today

I think this the only,

is this the only one that we're talking about?

- [Ken] Yeah.

- This is the only one we're talking about

that is actually not available normally in North America.

You can get it, you just have to import it

which also means you're probably gonna spend

a little more money than the actual MSRP lists.

- How much is it if I wasn't importing it,

like say if I'm in Europe,

how much does this controller cost?

- Well you know, that was something I planned on checking

when we weren't filming earlier and hold on a moment please.

- That's fine, I gotta kill some droids.

- Now the Scuf Vantage, really almost the opposite

of what the Raiju is.

While the Raiju is focused on minimal physical customization

but having lots of just high build quality,

the Vantage is all about modular design.

Kind of like what we saw with the Prestige,

you can take the faceplate off.

- That's cool.

- But on this one you can swap the sticks, the D-pad,

and even take out the rumble motors if you want.

Kinda like we were talking with the Prestige earlier,

with Scuf things are so customizable

there's not really one set price.

There's a starting price.

If you get a wired version of this it starts at 170.

If you get a wired wireless version it's 200.

- I will say that so far this is still my favorite.

- I will admit, personally, that's my top as well,

for the PlayStation at least.

And actually let's go ahead and talk about

this last guy then.

- [Austin] So, you need a screwdriver

to work on this guy I see.

- Yeah, so there's a faceplate that locks in,

it keeps all the modules, as they pop out.

So you can do things like, lets say you like offset sticks,

you can have this set up.

Or if you don't, take that off, swap 'em,

and now you have symmetrical.

But I like offset so I'm gonna put it back.

- [Austin] I'm afraid to ask,

how much does the Astro C40 cost?

- Well the C40 is $200 for the base design

and it does not include all the different swappable parts.

So if you wanna get all the different D-pads

and all the different sticks it's gonna be a little more.

We have fewer controllers to talk about for Switch

than we do for Xbox and PlayStation

so I came up with a solution, I got one more.

- Okay, I mean, you've done a video

on every like Switch controller ever so.

(electronic music)

What is this slime thing?

- That, my friend, you are holding the one, the only,

HORI Slime controller for Switch.

- [Ken] I love that!

- Why? - It's adorable.

- This is not meant for human hands!

- It is not comfortable but it is amazing.

I should note that I guess kinda like the Raiju

we were talking about earlier,

this is a Japanese exclusive so if you want one of these

you are gonna have to pay top dollar to import it.

- How much is this really?

How much did you pay for it?

- I wanna say I paid 80.

- Oh.

After these $200 stupid controllers

$80 for a joke is, well, it's actually wait,

no, that's still a joke.

Can we look at some real controllers now?

- How dare you, how dare you. - Insult me.

So for the Switch when it comes to pro controllers

I think the one that really comes closest

to kind of at least capturing the idea right now

is the SN30 Pro Plus from 8BitDo.

- That actually really surprises me

because it's obviously a Super Nintendo style controller

but it has the grips as well as you have the sticks.

And this also works with a pretty wide variety

of different devices, right?

It's not just a Switch controller.

- Yeah, so 8BitDo controllers are designed to work

with the Switch, with PC, Mac, and Android.

- But you said this is 50 bucks, right?

- I believe so, yeah.

- That's not bad, especially considering, I mean,

I've got like $1,000 worth of controllers

on the table right now.

- Yeah, and in terms of what

kind of makes it a pro controller versus say,

using the official pro controller from Nintendo

is that this does offer some of those

special features that people equate with pro controllers,

like you can do things like actually remapping

what all the buttons are.

So if for whatever reason you really want B

to actually be the right trigger button

you can set that up if you like.

- [Austin] Now, obviously this is not as full featured

as the proper pro controller

since you don't have NFC for Amiibo

and you don't have rumble, or do you?

- [Kevin] No, this does have rumble, that's right.

- [Austin] Oh, that's awesome, okay, cool.

- You do have motion controls though.

- Oh, that's cool, okay.

- So this is the Split Pad Pro from HORI

and it's meant to be an alternative to Joy-Cons.

Now, because it is a third party option

it doesn't actually have all the features

that you might get used to seeing in a Joy-Con.

You don't have rumble, you don't have the ability to use

Amiibo scanning, you do have the motion controls still.

But the big trade off for that

is that you actually have a longer--

- It fits your hands. - Yeah.

It's a longer controller that's actually designed

to fit in your hands.

- I mean, look at the difference, right,

it's not even close.

Now, that doesn't necessarily fit in a bag as well

or anything like that but these,

to me the Joy-Cons are fine for a quick game

or if you wanna do some like Just Dance or whatever

but this is not a super comfortable way,

especially when you're using them

even in like a Joy-Con grip.

It's not that great for long periods of time.

- Well, and especially being used in handheld mode

I gotta say that it's not just a matter of the size,

it's not just that the thing is simply bigger,

it's that it actually does have contoured grips

and is designed to fit in your hands a specific way.

It does have remappable buttons on the backside.

Because these are each individual units

you can only remap buttons that are on the same side.

But still, that's better than not having

any remappables at all.

And because it's a HORI controller it has a turbo function.

- Because turbo is what we need.

You can't non-turbo game.

- I mean, if you like turbo, the slime does it.

Wanna use that slime, it's got a turbo button.

- I'm good, you have at it.

Now, if you actually want to use some of these controllers

you might find the sponsor of today's video useful.

This is the brand new Optoma CinemaX P1.

This is a 4K ultra short throw projector

which can go all the way up to a full 120 inch picture.

And the cool part about this

is that you don't have to sacrifice your space.

Even if you have a smaller room or apartment,

you can still get the maximum out of the projector

by putting it just a few inches away.

The picture quality is incredible too.

Not only are you getting an insane amount of brightness

for a projector but it even supports HDR10.

You're also getting an integrated Dolby Digital 2.0 soundbar

with a full 40 watts of power.

Now of course, if you want you can connect it

to a full speaker set up,

but honestly just the way it comes,

it actually works really well

as an all in one entertainment center.

It also supports a variety of streaming services,

you have voice control using Google Home as well as Alexa

and you can also take advantage

of the Info Wall app to fully customize the experience.

If you're looking to up your home theater game

then you should definitely be sure

to check out the Optoma CinemaX P1

at the link in the description,

and again, huge shout out to Optoma

for sponsoring this video.

This excellent bit of consumer advice

has been brought to you by Kevin Kenson,

you can feel free to subscribe to his channel

at YouTube.com/KevinKenson.

Kev, can you please play us out with a little tune maybe,

a song and dance, perhaps an ode to the slime?

- [Kevin] I can set things on fire.

- That's a great alternative.

- [Kevin] Oh, this doesn't have

super reactive environment, I forgot.

- Are you complaining about the Witcher on Switch?

The greatest port of all time

according to everyone on YouTube?

- [Kevin] I mean, it does run great considering.

- It does look like Vaseline was smeared on my TV though.

#Youtube

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trulyfitnessblog · 3 years

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How to Choose a Fitness Niche

Finding Your Fitness Niche & Specialty

I remember walking into my first day on the job as a FIT (fitness industry teacher). At this point in my career I had never heard of a fitness niche. Yet, I was repeatedly asked one question more than any other.

“What’s your specialty?”

“What’s your industry niche?”

My response? “I don’t know“.

That took me from a motivated rookie to a lost soul in a matter of one day. I was angry with myself. What the hell Steve you don’t have a specialty?! I decided I needed to take on a few different fitness training tools to separate myself.

I became TRX suspension trainer certified and then taught myself every movement imaginable. Then I used the 7 central method which you can find HERE. The TRX suspension trainer at the time was just becoming a mainstream fitness tool.

I then gladly took part in learning the Pilates reformer. It was a female dominated industry, and gender leverage would be to my advantage. Both of these tools helped pave the way for my career.

It’s about WHY not WHAT

I want to show you the “why”, and help you conquer becoming an expert. You can do this in any health and fitness genre. Most importantly, you will still garner respect as a qualified professional in the general sense.

What does it take to separate yourself from the crowd and develop into an authority?

You are going to have to find your niche.

Maybe you already have one. Maybe you’re an online personal trainer. Maybe you train MMA athletes.

It is likely you at least thought about how you can separate yourself. Many times it is past circumstances and passion that dictates your fitness niche.

You could have enjoyed working with children as a Tennis Instructor one summer. That can translate to fitness as children’s fitness is a growing fad niche.

Other situations dictate the particular fitness niche due to its need. You may notice there are no female Olympic weightlifting coaches at your fitness facility. This is a potential opportunity.

I have put together a full proof way to ensure you are choosing the correct path.

Shadowing will help you understand the industry and give you a sense of what fitness niche you connect with. Coupled with Shadowing, understanding your F.I.T. Style and Specialty will give you insight.

What is it you are ready to offer your potential clientele that the next business can’t? That isn’t rhetorical. You’re going to have to figure that out.

I can guide you on specific models or options. Ultimately though, it’s your personal skill set that is going to guide the choice that helps differentiate yourself.

Earlier I touched on individual teaching skill sets, and how they tie into your fitness approach. Time for us to unpack those.

F.I.T. Styles

Direct – Emphasis on the goals, movements, processes, physiology/kinesiology, form, and typically a perfectionist. More likely to pre plan and write out a workout. Physiological aspect overrides social.

Demonstrative – Focuses on mind/body connection, and fun before fitness/health. Most plans/regiments/workouts are based on the clients or classes immediate needs for that hour. Social aspect overrides physiology.

We are all hybrids of these categories. Still, finding out which style is more representative of you will give you a leg up on choosing your next steps.

We are in the industry of helping people. There is a cathartic component to exercise and health that allows people to expel negativity through exercise or sport.

Physiologically our brains release endorphins, dopamine, and serotonin during exercise. However, there is so much more which centers on clearing the mind from a psychological perspective.

I have had many sessions in which the client preferred to vent to me. They decided to discuss issues or concerns in their lives personally or otherwise rather than actually exercise.

I pride myself on making connections in order to be there for them in these situations. A true fitness pro should never hesitate to do just that.

Fusing Teaching Styles With a Fitness Niche

Regardless of which teaching type you are closer to, you will have to deal with this and should do it happily. However, if this is somewhat concerning as you fall more into the “direct” category there are no shortages of options so don’t be concerned.

For example, assessments or program development allow you to focus on your craft. You can spend less time in personal discussion. There are also specific fitness routes where you can set your focus purely on body issues (i.e. NASM Corrective Exercise Specialist). This allows your approach to be more physiology oriented. In turn, it takes pressure off creating an experience, or being the mental coach.

These two teaching styles need to always be fused together, but most of us are much more one then the other. You have to know your skill set, and play to it. People will seek out one of these two. They will be expecting you to be stronger in one skill than the other.

I already have a background in Martial Arts, and typically a tightly packed daily schedule. So, when I take boxing lessons (as the trainee) I look for someone who is “direct”. Those 60 minutes are at premium for me. I explain in my first consultation what I wanted. I do not want to chat.

Conversely, as a trainer I am more demonstrative, and attract that clientele. Let’s take the following client:

83 year old woman

Bilateral hip replacements

Arthritis

Limited movement function of her upper body

If this client is coming to work with me, I will at first have a consultation. I will feel out what they are looking for. However, I’m quite certain they will benefit from a more “demonstrative” trainer.

The likelihood of this being the only 60 minutes she gets out of the house that day is high. It is also unlikely she is training to become a 100m sprinter. Chances are the social component is needed more than the technical.

Understanding your clientele, and balancing teaching and talking is imperative.

Niche & Specialties

Below are examples of fitness niches, and their sister sub-niches that are all too important to glance over.

You want to be a generalist, who has a specialty.

Okay STEVE, that is a contradiction! Let me explain further:

You can go to an MMA gym/school and learn all the different mediums of Mixed Martial Arts. Wrestling, Kickboxing, Boxing, Jiu Jitsu, etc. This appeals to the broader range of the public, as you can attract people of all backgrounds.

If you’re a Mixed Martial Artist instructor you have a background in all of these mediums. However, chances are you have an absolute expertise in one of them.

For the sake of this conversation, let’s say Kickboxing. Your generalist approach will allow you to teach all of the Martial Arts mediums and gain a large following/clientele base.

You can teach general MMA classes to all ages. Hold self-defense courses for women. Start boxing classes for seniors with Movement Disorders. Have strength and endurance classes for upcoming martial artists, and the list goes on.

Those are all moderately priced as they are your generalist skills pitch. With your expertise in Kickboxing however, you can charge far more. You’ve demonstrated that you are proficient in all areas. Now, people will be even more intrigued to work with you in your individual specialty.

(If you are into MMA check out Elite Sports for the best in MMA gear and BornTough for apparel)

More Niche ExamplesYou are a…

Weight Loss Consultant owning your own business. You also sell shakes/supplements which is your true field of expertise and passion. You will be well rounded enough to give general advice concerning workouts, sleeping, eating regiments, for your clients. However, you only offer your supplementation guide at an additional rate for premium customers.

Personal trainer. You specialized in kettle-bell functional exercises because nobody else in your city or gym has done so. You do general day to day personal training for clients. In addition, you do 2 private evening advanced classes for men and women 18-35. The focus are for those looking to build functional strength in a HIIT format. They pay a premium for this. You’ve now secured a fitness niche as, “the kettlebell guy”. While still maintaining a generalist approach day to day.

Yoga instructor for a new Bikram studio that opened up near your house. You do the smoothest headstand of all the instructors. Many of your students have complimented you on it. You start an outdoor private morning class in the park. That class focuses purely on movements that work toward getting to that headstand. You only take cash and private classes are 4-6 clients at a time. They have to pre-pay and book 1 week in advance.

I want to explain how you fuse your teaching style (demonstrative or direct) with your fitness niche. This step can only be taken once there is a greater understanding of clientele. Let me give you another brief example using myself. I will elaborate on the WHY next.

My Fitness Niche Example

How did I fuse them? I decided to teach TRX exclusively to retired seniors. Why?

This is where we need to “zoom out” and look more at the social side. Seniors are generally more inclined to work with demonstrative trainers.

They are typically looking for a social interaction coupled with overall health and wellness. They aren’t as pressed for time as someone working 9-5. Therefore, taking breaks to tell stories and being a bit loquacious isn’t an issue.

Most TRX suspension training classes are all ages, or catered to younger clientele. So, I separated myself into a sub-niche for seniors, which allows them to feel comfortable with easier movements.

This scenario can be changed around infinite ways by switching the variables.

Change the teaching style (demonstrative), FIT subject (Group Instructor), Niche (TRX), clientele type (seniors), to fit your particular strengths.

Direct Teaching Style Example

Rather than a more friendly/casual class setting let’s be more direct. This is where you would be expected to always be “on” with humor or energy.

You could prepare weekly individual assessments for a 6 month Weight Loss Challenge for Women only. Meet with people for 30 minutes.

You find out their particular goals concerning weight loss and have specific tangible assessment numbers. Record their numbers (weight, body fat %, hip/leg/waist measurements, etc). Give tips and suggestions on how to improve and assist in the weight loss process.

Plan to meet with them at a designated date down the road to re-assess. You still charge them a premium flat fee with a small grand prize (certificate) at the end if they meet their goals.

Which Style Makes More Money?

Direct Teaching Style Story

I once worked alongside a very talented Personal Trainer & Yoga aficionado and for the sake of anonymity we will call her Ela. She had spent over 30 years in the Fitness industry. She learned techniques and theories from Physical Therapists, Yogiis, and even Orthopedic Doctors.

I never met anyone who had such a command when playing anatomical sleuth. Any issue that a client presented she had the rare ability to work backwards and find the origin of that ailment.

Her clients appreciated her hard work. With that said, she was abrasive by nature, lacked emotional intelligence, and flat out didn’t respond to teamwork so was not the ideal colleague.

Demonstrative Teaching Style Story

Alongside that colleague was her psychological profile antithesis. Again for anonymity we will call him, Wes. He had 15 years training, coaching, class instructing and managing in different health and fitness facilities.

Wes was the center of attention and lit up any room he entered. His humor and kindness were envious if not communicable. However, Wes lacked the skill set of truly understanding the body (or the urge to).

His workouts, although creative, had little success in helping people achieve their long term fitness goals if they fell outside of weight loss or enjoyment.

Which Style Wins?

Both of these FIT were successful from a fiscal standpoint even given their lack of all-around skills. How? They choose paths that fit their abilities.

Ela focused on corrective exercise assessments, individual 30 min Pilates sessions, and Yoga Classes. The assessments allowed her to show her expertise of the body and injuries. The 30 minute Pilates sessions ensured that the limited time would push the focus purely on the workout. Also, Yoga attendees do not typically speak during class as all the focus is on the instructor’s cueing of the movements.

Wes took on private group training (PGT) for young mothers and senior chair classes. Because the demographic of young mothers typically come with little to no physical issues. Wes could focus on making the class fun, playing great music, and building relationships. He was not burdened with needing modifications for injuries.

The seniors were all sitting down in chairs, “Sit Fit”. Frankly, they were just happy to be out and social with their friends. The amount of exercises one could do sitting was limited. It was extremely safe for the class. Exercise was secondary to being in a positive environment that Wes created.

Do you see how you can play to your strength to build you business?

Having your fitness niche and teaching style down is just the start. Now we have to be able to implement them into programs.

I am going to give you examples of what other successful trainers have done to separate themselves from the pack. Yet, they are still doing exactly what they enjoy by using their skill sets and environment to their advantage!

Successful Real Life Fitness Niche Examples

Golf Fitness Example

Lenny started training at a fitness center on a beautiful southern coastal island with 6 golf courses nearby. He noticed the golfers didn’t have their own class or personal trainer. The light bulb went on above his head, as he imagined and mapped out how he could fill that role successfully. He did his research on golf fitness, started teaching a free class to get people interested, then passed a TPI (Titleist Professional Institute) golf certification. Now, he exclusively works with golfers, charges more per hour than an average personal training session (because he shows himself as the authority of golf fitness). Lenny will play 18 holes daily alongside the golfers and take notes on their swings and body mechanics. Not a bad gig huh?

Private Group Training Example

Carrie noticed, after working long hours, it’s better to work smarter not harder. Upon investigating, she came up with the notion that a lot of the older women preferred a private class done at their speed. So, she decided to create a Group Program class called WOW (women on weights). She only allows 10 women per class, and runs it four times per day. Each participant pays a third of the average cost of a training session. Having 40 women in there each day means she is making a killing for just three hours’ worth of work. She then allowed other trainers to copy her model using the name and exercises she devised. She takes a percentage of each class they run.

Pilates Reformer Class Example

Marianne is a Pilates expert on the highest level. She noticed at her facility that couples tended to take part in leisure activities together (tennis, golf, bike riding, etc). Marianne decided to be the authority in couples Pilates reformer training. This way she could make double by already having a clientele base, she now doubled it instantly, by always having the spouse or a friend be brought in to join. She also learned to network with personal trainers. If their clients wanted to focus more on breathing, abdominal control, and body awareness they would send them to Marianne. She would in return send clients over who needed strength training. Marianne has a waiting list as long as the day.

Bootcamp Example

Cara was simply a fitness enthusiast who loved attending HIIT and Circuit Training workouts. She noticed there were no outdoor classes in her area. She started working at a gym and spreading the word about her ideal class, and let it be known she was going to implement it soon. In addition, she attended various classes around the city and networked, also pulling “pick up/throw away” ideas though shadowing 3 hours a week. After a few months, she started an outdoor HIIT Bootcamp that was so well attended she had to move it after the second week in order to get more space. She does two outdoor bootcamps per day, with a 35 average attendance and each pays $15/per person in cash.

Closing Thoughts on Teaching Style & Niche

Continue to ponder and identify your teaching strengths. Would others close to you consider your skill set to be more in-line with the direct or demonstrative approach?

Again, most of us are a hybrid which is great for obvious reasons. Begin to also think about areas of your current expertise that can be put into a nice or sub-niche. If you don’t have one, think about things missing (in your industry, city, gym, etc,) that you could gain a stronghold over. Also, think about current fitness fads you really love.

If you don’t know where to start when choosing a fitness niche it is okay. Do some research via google in your particular fitness/health genre, and find out what is trending. Then, think about how to merge that will your current skill set(s).

There are always new fitness trends to investigate at as well. In the U.S., the hotbeds of the industry are Los Angeles, NYC, and Miami. They will have new group fitness classes before the Midwest for example.

0 notes

wetrumpfeed · 5 years

Text

Afternoon MAGAthread: YOUR WEEKLY PRESIDENTIAL RECAP!

HAPPY SATURDAY SUPER ELITES!

This is u/Ivaginaryfriend here and I'm back at it again with your weekly recap of the past week. If you happened to miss any past recaps you can catch those here!

Sunday, April 28th:

🔥🔥TRUMP TWEETS🔥🔥:

Will be interviewed by @MariaBartiromo on @FoxNews at 10:00 AM. Talking about the Southern Border and how the Dems MUST act fast to change our pathetic immigration laws. Will be tough, watch!

SIGNIFICANT TWEETS AND NEWS:

Ms Scotland contestants spark fake twitter outrage over being Scottish

BREAKING: Sri Lanka bans burqa after investigation reveals a large number of Muslim women involved in Easter Sunday terror bombings that killed and injured hundreds of Christians

“America is an English-speaking country and you need to learn English.” - a proud legal immigrant and total boss.

Not everyone that had a TV career is a deranged leftist - Pat Sajak, Wheel of Fortune host, lifelong republican conservative

Top Chicago prosecutor Kim Foxx subpoenaed over Jussie Smollett case

🐸 TOP SPICE OF THE DAY 🐸:

SUNDAY GUNDAY: Legal immigrants exercising their 2nd amendment rights to protect their stores during the 1992 L.A. riots.

The side of women’s empowerment feminists don’t want you to see

Sunday Gunday NRA Convention edition: fun for the whole family!

dRuMpF's BaSe Is AbAnDoNiNg HiM!

Monday, April 29th:

TODAY'S ACTION:

Nominations Sent to the Senate

Presidential Memorandum on Additional Measures to Enhance Border Security and Restore Integrity to Our Immigration System

Presidential Determination Pursuant to Section 1245(d)(4)(B) and (C) of the National Defense Authorization Act for Fiscal Year 2012

President Donald J. Trump Announces Intent to Nominate and Appoint Personnel to Key Administration Posts

President Trump Speaks to the NRA Convention

First Lady Melania Trump Welcomes Mrs. Abe to Washington D.C.

President Trump Welcomes the 2019 NCAA Women’s Basketball National Champions to the White House

🔥🔥TRUMP TWEETS🔥🔥:

I spoke at length yesterday to Rabbi Yisroel Goldstein, Chabad of Poway, where I extended my warmest condolences to him and all affected by the shooting in California. What a great guy. He had a least one finger blown off, and all he wanted to do is help others. Very special!

The NRA is under siege by Cuomo and the New York State A.G., who are illegally using the State’s legal apparatus to take down and destroy this very important organization, & others. It must get its act together quickly, stop the internal fighting, & get back to GREATNESS - FAST! ... ....People are fleeing New York State because of high taxes and yes, even oppression of sorts. They didn’t even put up a fight against SALT - could have won. So much litigation. The NRA should leave and fight from the outside of this very difficult to deal with (unfair) State!

I’ll never get the support of Dues Crazy union leadership, those people who rip-off their membership with ridiculously high dues, medical and other expenses while being paid a fortune. But the members love Trump. They look at our record economy, tax & reg cuts, military etc. WIN!

The Media (Fake News) is pushing Sleepy Joe hard. Funny, I’m only here because of Biden & Obama. They didn’t do the job and now you have Trump, who is getting it done - big time!

Sleepy Joe Biden is having his first rally in the Great State of Pennsylvania. He obviously doesn’t know that Pennsylvania is having one of the best economic years in its history, with lowest unemployment EVER, a now thriving Steel Industry (that was dead) & great future!........

The Dues Sucking firefighters leadership will always support Democrats, even though the membership wants me. Some things never change!

Bob Mueller was a great HERO to the Radical Left Democrats. Now that the Mueller Report is finished, with a finding of NO COLLUSION & NO OBSTRUCTION (based on a review of Report by our highly respected A.G.), the Dems are going around saying, “Bob who, sorry, don’t know the man.”

The New York Times has apologized for the terrible Anti-Semitic Cartoon, but they haven’t apologized to me for this or all of the Fake and Corrupt news they print on a daily basis. They have reached the lowest level of “journalism,” and certainly a low point in @nytimes history!

(Retweeting Baylor Lady Bears) Thank you to @realDonaldTrump and the @WhiteHouse staff for a great experience for the Lady Bears! #SicEm

Pittsburgh jobless rate hits lowest point since the early 1970s (maybe even better than that) and Sleepy Joe just had his first rally there. Fact is, every economic aspect of our Country is the best it has ever been!

The Coyotes and Drug Cartels are in total control of the Mexico side of the Southern Border. They have labs nearby where they make drugs to sell into the U.S. Mexico, one of the most dangerous country’s in the world, must eradicate this problem now. Also, stop the MARCH to U.S.

If the Democrats don’t give us the votes to change our weak, ineffective and dangerous Immigration Laws, we must fight hard for these votes in the 2020 Election!

SIGNIFICANT TWEETS AND NEWS:

Muslim convert arrested for plotting LA terror attack on Jews, Christians, military, and police

Why isn't this one of the top stories on every network?

In 1988 Joe Biden had to apologize and drop out of the Presidential race for plagiarism and for fabricating his academic record. He lied about graduated top of his class when he graduated 76 out of 85.Say it ani't so Creepy Sleepy Joe.

Deputy AG Rod Rosenstein submits resignation | Fox News

Presidential nominee Donald Trump on Stephen Colbert and Colbert Loved Trump and Loved the Wall... Deleted from CBS site and youtube!

🐸 TOP SPICE OF THE DAY 🐸:

OMG.......It's gonna be like 2016 ALL OVER AGAIN!! Biden struggles to fill small auditorium in Pittsburgh for his campaign kickoff!!

Who's the racist?

This legend

[CURRENT YEAR] Child Abusers Be Like

CONTINUING THE TRADITION: Enjoy, Baylor Lady Bears Basketball Team!

Tuesday, April 30th:

TODAY'S ACTION:

Presidential Proclamation on Asian American and Pacific Islander Heritage Month, 2019

Presidential Proclamation on Jewish American Heritage Month, 2019

Proclamation on National Foster Care Month, 2019

Presidential Memorandum on Delegation of Authority under Section 5 of the United States-Caribbean Strategic Engagement Act of 2016

Nomination Sent to the Senate

Presidential Proclamation on National Physical Fitness and Sports Month, 2019

Presidential Proclamation on Law Day, U.S.A., 2019

Presidential Proclamation on Older Americans Month, 2019

Presidential Proclamation on National Day of Prayer, 2019

Presidential Proclamation for Loyalty Day, 2019

President Trump Welcomes the Prime Minister of Japan Shinzo Abe

President Trump Participates in the Visit of the 2018 NASCAR Cup Series Champion: Joey Logano

🔥🔥TRUMP TWEETS🔥🔥:

We have 1,800 ISIS Prisoners taken hostage in our final battles to destroy 100% of the Caliphate in Syria. Decisions are now being made as to what to do with these dangerous prisoners.... ... ....European countries are not helping at all, even though this was very much done for their benefit. They are refusing to take back prisoners from their specific countries. Not good!

China is adding great stimulus to its economy while at the same time keeping interest rates low. Our Federal Reserve has incessantly lifted interest rates, even though inflation is very low, and instituted a very big dose of quantitative tightening. We have the potential to go... ... ....up like a rocket if we did some lowering of rates, like one point, and some quantitative easing. Yes, we are doing very well at 3.2% GDP, but with our wonderfully low inflation, we could be setting major records &, at the same time, make our National Debt start to look small!

I am monitoring the situation in Venezuela very closely. The United States stands with the People of Venezuela and their Freedom!

CONGRATULATIONS to the 2018 @NASCAR Cup Series Champion, @JoeyLogano!

If Cuban Troops and Militia do not immediately CEASE military and other operations for the purpose of causing death and destruction to the Constitution of Venezuela, a full and complete.... ... ....embargo, together with highest-level sanctions, will be placed on the island of Cuba. Hopefully, all Cuban soldiers will promptly and peacefully return to their island!

Today, it was my great honor to welcome and host the 2018 @NASCAR Cup Series Champion, @JoeyLogano and @Team_Penske to the @WhiteHouse!

SIGNIFICANT TWEETS AND NEWS:

Ohhh how outraged the liberals got when Terry Crews wouldn't get on the anti-Trump bandwagon

Poll: 3-in-4 Americans Oppose Allowing Felons to Vote from Prison

CNN’s Chris Cuomo says Antifa is “a good cause”

FBI Report: Antifa Wanted To Stage An 'Armed Rebellion' At The Border

Another Democrat Gets Arrested. NJ mayor arrested on election tampering charges.

BREAKING NEWS: Pro Maduro forces run over protesters in Caracas, Venezuela with military tanks.

🐸 TOP SPICE OF THE DAY 🐸:

MSNBC reporter Kerry Sanders accidentally makes a strong case for the Second Amendment while talking about Venezuela: “In Venezuela, gun ownership is not something that is open to everybody. So if the military have the guns, they have the power.”

What do we want?;

A clear and present danger.

White Men stop scaring Muslim Women please

Wednesday, May 1st:

TODAY'S ACTION:

Presidential Proclamation on National Mental Health Awareness Month, 2019

President Donald J. Trump Announces Intent to Nominate Individuals to Key Administration Posts

President Trump Welcomes 2018 NASCAR Cup Series Champion Joey Logano to the White House

President Trump and The First Lady Participate in a Dinner for the National Day of Prayer

🔥🔥TRUMP TWEETS🔥🔥:

I’ve done more for Firefighters than this dues sucking union will ever do, and I get paid ZERO!

“The Democrats can’t come to grips with the fact that there was No Collusion, there was No Conspiracy, there was No Obstruction. What we should be focused on is what’s been going on in our government, at the highest levels of the FBI....” Senator Josh Hawley

I am overriding the Decommission Order of the magnificent aircraft carrier Harry S. Truman, built in 1998 (fairly new), and considered one of the largest and finest in the world. It will be updated at a fraction of the cost of a new one (which also are being built)!

Gallup Poll: 56% of Americans rate their financial situation as excellent or good. This is the highest number since 2002, and up 10 points since 2016.

“No President in history has endured such vicious personal attacks by political opponents. Still, the President’s record is unparalleled.” @LouDobbs

Congress must change the Immigration Laws now, Dems won’t act. Wall is being built - 400 miles by end of next year. Mexico must stop the march to Border! @foxandfriends

Why didn’t President Obama do something about Russia in September (before November Election) when told by the FBI? He did NOTHING, and had no intention of doing anything!

NO COLLUSION, NO OBSTRUCTION. Besides, how can you have Obstruction when not only was there No Collusion (by Trump), but the bad actions were done by the “other” side? The greatest con-job in the history of American Politics!

A Real Attorney General

I am continuing to monitor the situation in Venezuela very closely. The United States stands with the People of Venezuela and their Freedom!

The Collusion Delusion is OVER!

"The Mueller Witch Hunt is completely OVER!" @SeanHannity

SIGNIFICANT TWEETS AND NEWS:

Watch Party: Attorney General William Barr Testifies on Mueller Report Before Senate Judiciary Committee

Suddenly I'm in the mood for Sushi :-)

Nick Sandmann, Covington Catholic teen, sues NBC for $275 million

President Trump's official YouTube channel just uploaded this video entitled "Obama knew"

US to give migrants DNA tests to prove family ties

Barr and Ted Cruz laugh at Democrats absurd grandstanding

🐸 TOP SPICE OF THE DAY 🐸:

LOL

We’re reaching peak levels of Leftism here

🗣🇺🇸Crispy The F*ck On 🗣🇺🇸

#metooth

My dad went to the capital today and sent me this!

Thursday, May 2nd:

TODAY'S ACTION:

Executive Order on America’s Cybersecurity Workforce

Vice President Pence and The Second Lady Participate in the National Day of Prayer Service

Seven Nominations Sent to the Senate

President Trump and The First Lady Participate in the National Day of Prayer Service

🔥🔥TRUMP TWEETS🔥🔥:

Steve Moore, a great pro-growth economist and a truly fine person, has decided to withdraw from the Fed process. Steve won the battle of ideas including Tax Cuts.... ... ....and deregulation which have produced non-inflationary prosperity for all Americans. I’ve asked Steve to work with me toward future economic growth in our Country.

As we unite on this day of prayer, we renew our resolve to protect communities of faith – and ensure that ALL of our people can live, pray and worship IN PEACE. #NationalDayOfPrayer

On this day of prayer, we once again place our hopes in the hands of our Creator. We give thanks for this wondrous land of liberty, & we pray that THIS nation – OUR home – these United States – will forever be strengthened by the Goodness and the Grace & the eternal GLORY OF GOD!

Congrats to @U_S_Steel for investing $1+ BILLION in America's most INNOVATIVE steel mill. 232 Tariffs make Pennsylvania and USA more prosperous/secure by bringing Steel and Aluminum industries BACK. Tariffs are working. Pittsburgh is again The Steel City. USA Economy is BOOMING!

Proclamation on Days of Remembrance of Victims of the Holocaust

Thank you, working hard! #MAGA

OK, so after two years of hard work and each party trying their best to make the other party look as bad as possible, it’s time to get back to business. The Mueller Report strongly stated that there was No Collusion with Russia (of course) and, in fact, they were rebuffed..... ... ...at every turn in attempts to gain access. But now Republicans and Democrats must come together for the good of the American people. No more costly & time consuming investigations. Lets do Immigration (Border), Infrastructure, much lower drug prices & much more - and do it now!

SIGNIFICANT TWEETS AND NEWS:

Chairman Pao, largely irrelevant & disgraced former CEO, reminds us why she resigned

Grope for the vote Joe is moss growing on a rock with no accomplishments.

Barr exposed the rampant desperation of Trump’s foes

Ukrainian embassy confirms DNC contractor solicited Trump dirt in 2016

🐸 TOP SPICE OF THE DAY 🐸:

The never ending story over there

NO PLATFORM FOR YOU!

Ah, so it's been China all along. Hillary giving China access to her server and special access programs. A dozen US spies ratted out and killed by China. Feinstein employing a Chinese spy for the better part of 20 years. Biden securing large funding for his son from China. What more will surface?

Liberal Logic is a disease

KEK

Friday, May 3rd:

TODAY'S ACTION:

President Donald J. Trump Announces Intent to Nominate Personnel to a Key Administration Post

President Donald J. Trump Announces Judicial Nominees, United States Attorney Nominee, and United States Marshal Nominees

Missing and Murdered American Indians and Alaska Natives Awareness Day, 2019

National Hurricane Preparedness Week, 2019

National Small Business Week, 2019

Proclamation on Public Service Recognition Week, 2019

President Trump Meets with the Prime Minister of the Slovak Republic

🔥🔥TRUMP TWEETS🔥🔥:

(Retweeting The White House) Happy National Space Day! 🚀 America is the best in space, and President @realDonaldTrump is making sure no other country can compete with our leadership. http://45.wh.gov/4fMkEu

Finally, Mainstream Media is getting involved - too “hot” to avoid. Pulitzer Prize anyone? The New York Times, on front page (finally), “Details effort to spy on Trump Campaign.” @foxandfriends This is bigger than WATERGATE, but the reverse!

JOBS, JOBS, JOBS! “Jobs surge in April, unemployment rate falls to the lowest since 1969”

“The U.S. Created 263,000 Jobs in April, Unemployment Fell to Lowest Level Since 1969”

We can all agree that AMERICA is now #1. We are the ENVY of the WORLD — and the best is yet to come!

Had a long and very good conversation with President Putin of Russia. As I have always said, long before the Witch Hunt started, getting along with Russia, China, and everyone is a good thing, not a bad thing.... ... ....We discussed Trade, Venezuela, Ukraine, North Korea, Nuclear Arms Control and even the “Russian Hoax.” Very productive talk!

Fred Keller of the Great State of Pennsylvania has been an outstanding State Rep. Now he is running as the Republican Nominee for Congress, and has my Complete and Total Endorsement. Strong on Crime, Second Amendment, Military, Vets, and Healthcare. He will do a fantastic job!

(Retweeting The White House) President Trump welcomed Prime Minister Peter Pellegrini of the Slovak Republic for his first visit in the Oval Office today!

The International Association of Firefighters Union is rebelling on their very foolish leader. Perhaps they will vote him out of office. He doesn’t get it!

I am continuing to monitor the censorship of AMERICAN CITIZENS on social media platforms. This is the United States of America — and we have what’s known as FREEDOM OF SPEECH! We are monitoring and watching, closely!!

The wonderful Diamond and Silk have been treated so horribly by Facebook. They work so hard and what has been done to them is very sad - and we’re looking into. It’s getting worse and worse for Conservatives on social media!

So surprised to see Conservative thinkers like James Woods banned from Twitter, and Paul Watson banned from Facebook!

As the great people of IA, IL, & MO continue to confront the devastating flooding, know we are here for you and ready to help! My team remains in close contact with @IAGovernor, @GovParsonMO, @GovPritzker, and the local officials managing the impacts of the destructive flooding.

“They wanted to know what Trump was up to with the Russians - which of course is nonsense. This whole thing was a complete setup.” George Papadopoulos to @seanhannity

SIGNIFICANT TWEETS AND NEWS:

I’m sorry but was the HATE CRIME on the MAGA HAT ASIANS that happened like 2 DAYS AGO just not important enough to get any coverage? WHERE THE FUCK IS THE MEDIA???

joebiden.info is outpacing the official Joe Biden website!

Surrounded by secret service agents, with a huge grin on his face. The left is completely fucked. Hand cuffs and perp walks are coming!

Jobs surge in April, unemployment rate falls to the lowest since 1969

BREAKING: 82 arrested in multistate child exploitation sting

🐸 TOP SPICE OF THE DAY 🐸:

I made it, pedes! GEOTUS just gained one more voter to Keep America Great!

Republicans dont care about the environment. Oh, wait...

Christine Blasey Ford back to take out Barr

Barr will EAT your Chicken! BenGarrison Cartoon

Service guarantees citizenship. Would you like to know more?

Saturday, May 4th:

🔥🔥TRUMP TWEETS🔥🔥:

There is nothing easy about a USA Infrastructure Plan, especially when our great Country has spent an astounding 7 trillion dollars in the Middle East over the last 19 years, but I am looking hard at a bipartisan plan of 1 to 2 trillion dollars. Badly needed!

When will the Radical Left Wing Media apologize to me for knowingly getting the Russia Collusion Delusion story so wrong? The real story is about to happen! Why is @nytimes, @washingtonpost, @CNN, @MSNBC allowed to be on Twitter & Facebook. Much of what they do is FAKE NEWS!

So great to watch this!

Anything in this very interesting world is possible, but I believe that Kim Jong Un fully realizes the great economic potential of North Korea, & will do nothing to interfere or end it. He also knows that I am with him & does not want to break his promise to me. Deal will happen!

Very good call yesterday with President Putin of Russia. Tremendous potential for a good/great relationship with Russia, despite what you read and see in the Fake News Media. Look how they have misled you on “Russia Collusion.” The World can be a better and safer place. Nice!

(Retweeting The White House) We're killing it on the economy! 🔥

SIGNIFICANT TWEETS AND NEWS:

Justice Kavanaugh is Still Triggering the Left: Kavanaugh to co-teach GMU summer class at Antonin Scalia Law School, snowflakes protest, but class will be taught in Runnymede, England. So students (& profs) will be traumatized by the presence of an individual teaching at a campus 3,600 miles away?

Shouldn't the new chant this time around be "Lock him up!" (And his entire admin including her obv)

Anyone remember this young patriot cleaning up the protest signs and trash left behind by the women's march?

🐸 TOP SPICE OF THE DAY 🐸:

The House Lynching Committee

Remember when Obama made fun of Trump's 'magic wand' to fix the economy? To Obama's shock & dismay, Trump is president. For the past 2½ years, Trump has been waving his magic wand, banishing burdensome regulations; lowering taxes; appointing savvy people to top government posts; & yes, negotiating.

The right CAN meme

Teach us, O brave and wise actors

SO MUCH WINNING, STILL NOT TIRED OF IT!!

Without further ado, sometunes to get you jamming through all this WINNING:

Favorite Color Is Blue

Family Business

Move On

Lift Yourself

Save My Soul

MAGA ON PATRIOTS!

submitted by /u/Ivaginaryfriend [link] [comments]

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robgrayofficial · 5 years

Link

HAPPY SATURDAY SUPER ELITES!This is u/Ivaginaryfriend here and I'm back at it again with your weekly recap of the past week. If you happened to miss any past recaps you can catch those here!Sunday, April 28th:🔥🔥TRUMP TWEETS🔥🔥:Will be interviewed by @MariaBartiromo on @FoxNews at 10:00 AM. Talking about the Southern Border and how the Dems MUST act fast to change our pathetic immigration laws. Will be tough, watch!SIGNIFICANT TWEETS AND NEWS:Ms Scotland contestants spark fake twitter outrage over being ScottishBREAKING: Sri Lanka bans burqa after investigation reveals a large number of Muslim women involved in Easter Sunday terror bombings that killed and injured hundreds of Christians“America is an English-speaking country and you need to learn English.” - a proud legal immigrant and total boss.Not everyone that had a TV career is a deranged leftist - Pat Sajak, Wheel of Fortune host, lifelong republican conservativeTop Chicago prosecutor Kim Foxx subpoenaed over Jussie Smollett case🐸 TOP SPICE OF THE DAY 🐸:SUNDAY GUNDAY: Legal immigrants exercising their 2nd amendment rights to protect their stores during the 1992 L.A. riots.The side of women’s empowerment feminists don’t want you to seeSunday Gunday NRA Convention edition: fun for the whole family!dRuMpF's BaSe Is AbAnDoNiNg HiM!Monday, April 29th:TODAY'S ACTION:Nominations Sent to the SenatePresidential Memorandum on Additional Measures to Enhance Border Security and Restore Integrity to Our Immigration SystemPresidential Determination Pursuant to Section 1245(d)(4)(B) and (C) of the National Defense Authorization Act for Fiscal Year 2012President Donald J. Trump Announces Intent to Nominate and Appoint Personnel to Key Administration PostsPresident Trump Speaks to the NRA ConventionFirst Lady Melania Trump Welcomes Mrs. Abe to Washington D.C.President Trump Welcomes the 2019 NCAA Women’s Basketball National Champions to the White House🔥🔥TRUMP TWEETS🔥🔥:I spoke at length yesterday to Rabbi Yisroel Goldstein, Chabad of Poway, where I extended my warmest condolences to him and all affected by the shooting in California. What a great guy. He had a least one finger blown off, and all he wanted to do is help others. Very special!The NRA is under siege by Cuomo and the New York State A.G., who are illegally using the State’s legal apparatus to take down and destroy this very important organization, & others. It must get its act together quickly, stop the internal fighting, & get back to GREATNESS - FAST! ... ....People are fleeing New York State because of high taxes and yes, even oppression of sorts. They didn’t even put up a fight against SALT - could have won. So much litigation. The NRA should leave and fight from the outside of this very difficult to deal with (unfair) State!I’ll never get the support of Dues Crazy union leadership, those people who rip-off their membership with ridiculously high dues, medical and other expenses while being paid a fortune. But the members love Trump. They look at our record economy, tax & reg cuts, military etc. WIN!The Media (Fake News) is pushing Sleepy Joe hard. Funny, I’m only here because of Biden & Obama. They didn’t do the job and now you have Trump, who is getting it done - big time!Sleepy Joe Biden is having his first rally in the Great State of Pennsylvania. He obviously doesn’t know that Pennsylvania is having one of the best economic years in its history, with lowest unemployment EVER, a now thriving Steel Industry (that was dead) & great future!........The Dues Sucking firefighters leadership will always support Democrats, even though the membership wants me. Some things never change!Bob Mueller was a great HERO to the Radical Left Democrats. Now that the Mueller Report is finished, with a finding of NO COLLUSION & NO OBSTRUCTION (based on a review of Report by our highly respected A.G.), the Dems are going around saying, “Bob who, sorry, don’t know the man.”The New York Times has apologized for the terrible Anti-Semitic Cartoon, but they haven’t apologized to me for this or all of the Fake and Corrupt news they print on a daily basis. They have reached the lowest level of “journalism,” and certainly a low point in @nytimes history!(Retweeting Baylor Lady Bears) Thank you to @realDonaldTrump and the @WhiteHouse staff for a great experience for the Lady Bears! #SicEmPittsburgh jobless rate hits lowest point since the early 1970s (maybe even better than that) and Sleepy Joe just had his first rally there. Fact is, every economic aspect of our Country is the best it has ever been!The Coyotes and Drug Cartels are in total control of the Mexico side of the Southern Border. They have labs nearby where they make drugs to sell into the U.S. Mexico, one of the most dangerous country’s in the world, must eradicate this problem now. Also, stop the MARCH to U.S.If the Democrats don’t give us the votes to change our weak, ineffective and dangerous Immigration Laws, we must fight hard for these votes in the 2020 Election!SIGNIFICANT TWEETS AND NEWS:Muslim convert arrested for plotting LA terror attack on Jews, Christians, military, and policeWhy isn't this one of the top stories on every network?In 1988 Joe Biden had to apologize and drop out of the Presidential race for plagiarism and for fabricating his academic record. He lied about graduated top of his class when he graduated 76 out of 85.Say it ani't so Creepy Sleepy Joe.Deputy AG Rod Rosenstein submits resignation | Fox NewsPresidential nominee Donald Trump on Stephen Colbert and Colbert Loved Trump and Loved the Wall... Deleted from CBS site and youtube!🐸 TOP SPICE OF THE DAY 🐸:OMG.......It's gonna be like 2016 ALL OVER AGAIN!! Biden struggles to fill small auditorium in Pittsburgh for his campaign kickoff!!Who's the racist?This legend[CURRENT YEAR] Child Abusers Be LikeCONTINUING THE TRADITION: Enjoy, Baylor Lady Bears Basketball Team!Tuesday, April 30th:TODAY'S ACTION:Presidential Proclamation on Asian American and Pacific Islander Heritage Month, 2019Presidential Proclamation on Jewish American Heritage Month, 2019Proclamation on National Foster Care Month, 2019Presidential Memorandum on Delegation of Authority under Section 5 of the United States-Caribbean Strategic Engagement Act of 2016Nomination Sent to the SenatePresidential Proclamation on National Physical Fitness and Sports Month, 2019Presidential Proclamation on Law Day, U.S.A., 2019Presidential Proclamation on Older Americans Month, 2019Presidential Proclamation on National Day of Prayer, 2019Presidential Proclamation for Loyalty Day, 2019President Trump Welcomes the Prime Minister of Japan Shinzo AbePresident Trump Participates in the Visit of the 2018 NASCAR Cup Series Champion: Joey Logano🔥🔥TRUMP TWEETS🔥🔥:We have 1,800 ISIS Prisoners taken hostage in our final battles to destroy 100% of the Caliphate in Syria. Decisions are now being made as to what to do with these dangerous prisoners.... ... ....European countries are not helping at all, even though this was very much done for their benefit. They are refusing to take back prisoners from their specific countries. Not good!China is adding great stimulus to its economy while at the same time keeping interest rates low. Our Federal Reserve has incessantly lifted interest rates, even though inflation is very low, and instituted a very big dose of quantitative tightening. We have the potential to go... ... ....up like a rocket if we did some lowering of rates, like one point, and some quantitative easing. Yes, we are doing very well at 3.2% GDP, but with our wonderfully low inflation, we could be setting major records &, at the same time, make our National Debt start to look small!I am monitoring the situation in Venezuela very closely. The United States stands with the People of Venezuela and their Freedom!CONGRATULATIONS to the 2018 @NASCAR Cup Series Champion, @JoeyLogano!If Cuban Troops and Militia do not immediately CEASE military and other operations for the purpose of causing death and destruction to the Constitution of Venezuela, a full and complete.... ... ....embargo, together with highest-level sanctions, will be placed on the island of Cuba. Hopefully, all Cuban soldiers will promptly and peacefully return to their island!Today, it was my great honor to welcome and host the 2018 @NASCAR Cup Series Champion, @JoeyLogano and @Team_Penske to the @WhiteHouse!SIGNIFICANT TWEETS AND NEWS:Ohhh how outraged the liberals got when Terry Crews wouldn't get on the anti-Trump bandwagonPoll: 3-in-4 Americans Oppose Allowing Felons to Vote from PrisonCNN’s Chris Cuomo says Antifa is “a good cause”FBI Report: Antifa Wanted To Stage An 'Armed Rebellion' At The BorderAnother Democrat Gets Arrested. NJ mayor arrested on election tampering charges.BREAKING NEWS: Pro Maduro forces run over protesters in Caracas, Venezuela with military tanks.🐸 TOP SPICE OF THE DAY 🐸:MSNBC reporter Kerry Sanders accidentally makes a strong case for the Second Amendment while talking about Venezuela: “In Venezuela, gun ownership is not something that is open to everybody. So if the military have the guns, they have the power.”What do we want?;A clear and present danger.White Men stop scaring Muslim Women pleaseWednesday, May 1st:TODAY'S ACTION:Presidential Proclamation on National Mental Health Awareness Month, 2019President Donald J. Trump Announces Intent to Nominate Individuals to Key Administration PostsPresident Trump Welcomes 2018 NASCAR Cup Series Champion Joey Logano to the White HousePresident Trump and The First Lady Participate in a Dinner for the National Day of Prayer🔥🔥TRUMP TWEETS🔥🔥:I’ve done more for Firefighters than this dues sucking union will ever do, and I get paid ZERO!“The Democrats can’t come to grips with the fact that there was No Collusion, there was No Conspiracy, there was No Obstruction. What we should be focused on is what’s been going on in our government, at the highest levels of the FBI....” Senator Josh HawleyI am overriding the Decommission Order of the magnificent aircraft carrier Harry S. Truman, built in 1998 (fairly new), and considered one of the largest and finest in the world. It will be updated at a fraction of the cost of a new one (which also are being built)!Gallup Poll: 56% of Americans rate their financial situation as excellent or good. 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Steve won the battle of ideas including Tax Cuts.... ... ....and deregulation which have produced non-inflationary prosperity for all Americans. I’ve asked Steve to work with me toward future economic growth in our Country.As we unite on this day of prayer, we renew our resolve to protect communities of faith – and ensure that ALL of our people can live, pray and worship IN PEACE. #NationalDayOfPrayerSteve Moore, a great pro-growth economist and a truly fine person, has decided to withdraw from the Fed process. Steve won the battle of ideas including Tax Cuts.... ... ....and deregulation which have produced non-inflationary prosperity for all Americans. I’ve asked Steve to work with me toward future economic growth in our Country.As we unite on this day of prayer, we renew our resolve to protect communities of faith – and ensure that ALL of our people can live, pray and worship IN PEACE. #NationalDayOfPrayerOn this day of prayer, we once again place our hopes in the hands of our Creator. We give thanks for this wondrous land of liberty, & we pray that THIS nation – OUR home – these United States – will forever be strengthened by the Goodness and the Grace & the eternal GLORY OF GOD!Congrats to @U_S_Steel for investing $1+ BILLION in America's most INNOVATIVE steel mill. 232 Tariffs make Pennsylvania and USA more prosperous/secure by bringing Steel and Aluminum industries BACK. Tariffs are working. Pittsburgh is again The Steel City. USA Economy is BOOMING!Proclamation on Days of Remembrance of Victims of the HolocaustThank you, working hard! #MAGAOK, so after two years of hard work and each party trying their best to make the other party look as bad as possible, it’s time to get back to business. The Mueller Report strongly stated that there was No Collusion with Russia (of course) and, in fact, they were rebuffed..... ... ...at every turn in attempts to gain access. But now Republicans and Democrats must come together for the good of the American people. No more costly & time consuming investigations. Lets do Immigration (Border), Infrastructure, much lower drug prices & much more - and do it now!SIGNIFICANT TWEETS AND NEWS:Chairman Pao, largely irrelevant & disgraced former CEO, reminds us why she resignedGrope for the vote Joe is moss growing on a rock with no accomplishments.Barr exposed the rampant desperation of Trump’s foesUkrainian embassy confirms DNC contractor solicited Trump dirt in 2016🐸 TOP SPICE OF THE DAY 🐸:The never ending story over thereNO PLATFORM FOR YOU!Ah, so it's been China all along. Hillary giving China access to her server and special access programs. A dozen US spies ratted out and killed by China. Feinstein employing a Chinese spy for the better part of 20 years. Biden securing large funding for his son from China. What more will surface?Liberal Logic is a diseaseKEKFriday, May 3rd:TODAY'S ACTION:President Donald J. Trump Announces Intent to Nominate Personnel to a Key Administration PostPresident Donald J. Trump Announces Judicial Nominees, United States Attorney Nominee, and United States Marshal NomineesMissing and Murdered American Indians and Alaska Natives Awareness Day, 2019National Hurricane Preparedness Week, 2019National Small Business Week, 2019Proclamation on Public Service Recognition Week, 2019President Trump Meets with the Prime Minister of the Slovak Republic🔥🔥TRUMP TWEETS🔥🔥:(Retweeting The White House) Happy National Space Day! 🚀 America is the best in space, and President @realDonaldTrump is making sure no other country can compete with our leadership. http://bit.ly/2DOCmBr, Mainstream Media is getting involved - too “hot” to avoid. Pulitzer Prize anyone? The New York Times, on front page (finally), “Details effort to spy on Trump Campaign.” @foxandfriends This is bigger than WATERGATE, but the reverse!JOBS, JOBS, JOBS! “Jobs surge in April, unemployment rate falls to the lowest since 1969”“The U.S. Created 263,000 Jobs in April, Unemployment Fell to Lowest Level Since 1969”We can all agree that AMERICA is now #1. We are the ENVY of the WORLD — and the best is yet to come!Had a long and very good conversation with President Putin of Russia. As I have always said, long before the Witch Hunt started, getting along with Russia, China, and everyone is a good thing, not a bad thing.... ... ....We discussed Trade, Venezuela, Ukraine, North Korea, Nuclear Arms Control and even the “Russian Hoax.” Very productive talk!Fred Keller of the Great State of Pennsylvania has been an outstanding State Rep. Now he is running as the Republican Nominee for Congress, and has my Complete and Total Endorsement. Strong on Crime, Second Amendment, Military, Vets, and Healthcare. He will do a fantastic job!(Retweeting The White House) President Trump welcomed Prime Minister Peter Pellegrini of the Slovak Republic for his first visit in the Oval Office today!The International Association of Firefighters Union is rebelling on their very foolish leader. Perhaps they will vote him out of office. He doesn’t get it!I am continuing to monitor the censorship of AMERICAN CITIZENS on social media platforms. This is the United States of America — and we have what’s known as FREEDOM OF SPEECH! We are monitoring and watching, closely!!The wonderful Diamond and Silk have been treated so horribly by Facebook. They work so hard and what has been done to them is very sad - and we’re looking into. It’s getting worse and worse for Conservatives on social media!So surprised to see Conservative thinkers like James Woods banned from Twitter, and Paul Watson banned from Facebook!As the great people of IA, IL, & MO continue to confront the devastating flooding, know we are here for you and ready to help! My team remains in close contact with @IAGovernor, @GovParsonMO, @GovPritzker, and the local officials managing the impacts of the destructive flooding.“They wanted to know what Trump was up to with the Russians - which of course is nonsense. This whole thing was a complete setup.” George Papadopoulos to @seanhannitySIGNIFICANT TWEETS AND NEWS:I’m sorry but was the HATE CRIME on the MAGA HAT ASIANS that happened like 2 DAYS AGO just not important enough to get any coverage? WHERE THE FUCK IS THE MEDIA???joebiden.info is outpacing the official Joe Biden website!Surrounded by secret service agents, with a huge grin on his face. The left is completely fucked. Hand cuffs and perp walks are coming!Jobs surge in April, unemployment rate falls to the lowest since 1969BREAKING: 82 arrested in multistate child exploitation sting🐸 TOP SPICE OF THE DAY 🐸:I made it, pedes! GEOTUS just gained one more voter to Keep America Great!Republicans dont care about the environment. Oh, wait...Christine Blasey Ford back to take out BarrBarr will EAT your Chicken! BenGarrison CartoonService guarantees citizenship. Would you like to know more?Saturday, May 4th:🔥🔥TRUMP TWEETS🔥🔥:There is nothing easy about a USA Infrastructure Plan, especially when our great Country has spent an astounding 7 trillion dollars in the Middle East over the last 19 years, but I am looking hard at a bipartisan plan of 1 to 2 trillion dollars. Badly needed!When will the Radical Left Wing Media apologize to me for knowingly getting the Russia Collusion Delusion story so wrong? The real story is about to happen! Why is @nytimes, @washingtonpost, @CNN, @MSNBC allowed to be on Twitter & Facebook. Much of what they do is FAKE NEWS!So great to watch this!Anything in this very interesting world is possible, but I believe that Kim Jong Un fully realizes the great economic potential of North Korea, & will do nothing to interfere or end it. He also knows that I am with him & does not want to break his promise to me. Deal will happen!Very good call yesterday with President Putin of Russia. Tremendous potential for a good/great relationship with Russia, despite what you read and see in the Fake News Media. Look how they have misled you on “Russia Collusion.” The World can be a better and safer place. Nice!(Retweeting The White House) We're killing it on the economy! 🔥SIGNIFICANT TWEETS AND NEWS:Justice Kavanaugh is Still Triggering the Left: Kavanaugh to co-teach GMU summer class at Antonin Scalia Law School, snowflakes protest, but class will be taught in Runnymede, England. So students (& profs) will be traumatized by the presence of an individual teaching at a campus 3,600 miles away?Shouldn't the new chant this time around be "Lock him up!" (And his entire admin including her obv)Anyone remember this young patriot cleaning up the protest signs and trash left behind by the women's march?🐸 TOP SPICE OF THE DAY 🐸:The House Lynching CommitteeRemember when Obama made fun of Trump's 'magic wand' to fix the economy? To Obama's shock & dismay, Trump is president. For the past 2½ years, Trump has been waving his magic wand, banishing burdensome regulations; lowering taxes; appointing savvy people to top government posts; & yes, negotiating.The right CAN memeTeach us, O brave and wise actorsSO MUCH WINNING, STILL NOT TIRED OF IT!!Without further ado, sometunes to get you jamming through all this WINNING:Favorite Color Is BlueFamily BusinessMove OnLift YourselfSave My SoulMAGA ON PATRIOTS! #robgray

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jakehglover · 6 years

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Collagen for Soft Tissue Injury and Repair

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Mark Sisson, a former elite endurance athlete that qualified for the 1980 U.S. Olympic marathon trials, founder of the popular website Mark's Daily Apple and a leader in the paleo movement, was one of the first to help me understand the importance of burning fat for fuel.

Here — after we cover some of the basic benefits of high-intensity interval training and strength training, previously discussed in "Primal Fitness Tips" — we segue to the topic at hand, namely the use of collagen for soft tissue injuries and repair, along with a few other useful fitness tips.

"How I came to [learn about collagen] was how I arrived at a lot of my epiphanies — I had a life crisis. I play ultimate Frisbee once a week, every week for the last 15 years now. But about five or six years ago, I started to develop severe Achilles' heel tendinosis.

Ultimate Frisbee is a very fast-paced game … There's lots of running … [and it] requires a lot of agility, a lot of side-to-side quick movement, as well as raw speed …

I found over a couple of years, in my late 50s, that I was starting to get these real severe Achilles' problems. I couldn't sprint. My Achilles' were really tender. They were getting thick. I went to see an orthopedic surgeon [who] said, 'You have severe Achilles' tendinosis.' I go, 'What does that mean?' 'Well, you're screwed, basically. You can't play sports again' …

An orthopedist in Southern California said, 'Well, here's what we're going to do. We're going to take the back of your heel, slit it open and scrape the Achilles' down to the raw meat. We're going to pack it up in a cast for three months, then you'll do nine months of rehab and you'll be 85 percent of where you were.' I'm like, 'No. That's not going to happen, Doc … '

I went back to my house and said, 'You know, there's something I was doing wrong here.' I started to do the analysis and I thought, 'Here I am stressing my Achilles', which is attached to the calves, so I'm really stressing the calves, the plantar fascia and everything around it, on a regular basis. I'm not giving my body the raw materials it needs to recover from that stress. It is that simple.'"

Collagen for Soft Tissue Repair

Collagen-based tissue includes tendons, ligaments, cartilage and fascia — basically connective tissue — all of which tend to get weaker and less elastic with age. Injuries are also worsened by the fact that there's very little blood supply in connective tissue, which slows down recovery.

While a muscle injury is fairly easy to fix and recover from, connective tissue require very specific raw materials, namely animal-based collagen such as gelatin and bone broth. This collagen material is amino acids that get incorporated into your body to become this matrix of connective tissue. Sisson adds:

"Even if you say, 'Well, I can get all of these raw materials from the amino acids in the meat that I'm eating, or in the protein drinks that I'm drinking,' the reality is you can get some of those, but not in the quantities that you probably need, particularly as you get older and particularly if you start stressing these tendons, ligaments, cartilage and other connective tissue and fascia.

Having done the analysis, I started supplementing 40 grams of collagen a day. Within four months, my Achilles' were better. I could have two scars on the back of my leg and be all pissed off about the surgery that I had that didn't quite come out the way I was promised.

But I'm here telling you that I just got off the track, where I ran 32 seconds for a 200 at age 65. And that's the first time I've been to the track in probably six months …

If you talk about gelatin, collagen peptide or collagen bone broth, we're talking about the same peptide. We're talking about glycine, proline, hydroxyprolines — some of these really specific amino acids — dipeptide, tripeptide that actually cross into the bloodstream as a unit and get incorporated into the body."

Your Body Selectively Takes Collagen Into Stressed Areas

The Achilles' tendon can be envisioned as a coiled spongy spring, full of fluid. Each time you stress it, the tendon tightens, pushing the fluid out. As the tendon relaxes, fluid flows back in. Sisson cites research showing that when subjects were given a collagen drink 15 minutes before performing a jump rope exercise, collagen peptides in the bloodstream surrounding the tissue were incorporated at over two times the normal speed.

"That was a fascinating study to me, which indicated that it's really happening the way I envisioned it — that the body will selectively take in these collagen peptides into the area being stressed, particularly if you don't have any other source of raw material in your diet," Sisson says.

"Even in the paleo world … you're eating choice cuts of meat, but you're not gnawing on the bones or the skin or the tendons or other nether parts of the animal … Most of us don't make bone broth anymore. We've had decades of not having any access to collagen.

I see it in pro-sports, where athletes are tearing anterior cruciate ligaments (ACLs), medial collateral ligaments (MCLs), tendons and all kinds of stuff. I'm going to have to say that a lot of this is because their diet is so horrible to begin with, and then they don't take in supplemental collagen that I think would be probably wise on their part."

The Difference Between Collagen and Other Protein

As mentioned, the collagen Sisson recommends for soft tissue repair is high in glycine, proline and hydroxyproline, and relatively low in branched-chain amino acids, which are the primary ones that stimulate the mammalian target of rapamycin (mTOR), muscle anabolism and muscle building.

For that reason, while 40 grams sounds like a lot, it does not count toward your daily protein intake, which I typically recommend keeping around 0.5 grams per pound of lean body mass. Above that, you start running the risk of overstimulating mTOR, which speeds aging and raises your risk for chronic disease, including cancer.

For more on this, see "The Very Real Risks of Consuming Too Much Protein." However, since mTOR is not stimulated by collagen peptides, you don't have to worry about exceeding your protein intake when taking a collagen supplement.

"Twenty grams a day is for my maintenance level of collagen," Sisson says. "But you hit the nail on the head. Collagen is such a unique protein blend of amino acids and it's so specific to collagenous material in the body that it does not sustain life.

When you buy a collagen product and it says 10 grams per serving or 20 grams per serving of protein, because it is protein and it has to say protein on it, when you look at the supplement facts panel on the back, it's zero percent of the daily value. In other words, it cannot sustain life."

Back in the '80s, a 500-calorie-a-day liquid protein diet was all the rage. Medifast and OPTIFAST were two of the big brand names. This liquid protein was in fact collagen. People believed they were getting 500 calories in the form of protein on a daily basis, but because it was collagen, it was not enough to live on. People actually died on this diet.

I actually had a number of patients on this program in the mid-'80s before I understood nutrition. Now I realize that a 500-calorie partial fast can actually be very healthy but should only be done a few times a week, and must be cycled in with a high-protein, high-carb diet in a really specific sequence. Also, there are better proteins than collagen for a partial fast. I go into great details on this in my new book, "Keto Fast," that comes out next spring.

"They had congestive heart failure, arrhythmias and things like that, because it was not the right kind of protein to build muscle," Sisson says. On the other hand, as long as you didn't pursue it for too long or too exclusively, you could significantly improve health as it maximized autophagy.

"That's the good news-bad news … A lot of people wound up having great skin, hair and nails and lost some weight. That was the upshot of that. Anyway, it was such an interesting concept that even the World Health Organization, the U.S. Department of Agriculture and the Food and Drug Administration say, 'You can't live on collagen protein.'

They're basically acknowledging that if you eat collagen protein, you're doing it for skin, hair, nails, tendons, ligaments, connective tissue, bones and fascia — a lot of structural components in our body that are well-served by doing a daily dose of some form of collagen.

That's also why bone broth has become all the rage in the health food circles in the last five years … Here's my shameless plug. I had such a great experience with supplementary collagen, I created a collagen product line within my Primal Kitchen food line, as I am so clear on people needing to supplement with collagen on a regular basis."

Types of Collagen

While 28 different types of collagen have been scientifically identified, most supplements will contain one or more of just three of these, which are known simply as:1,2,3

Type 1 — collagen found in skin/hide, tendon, scales and bones of cows, pigs, chicken and fish

Type 2 — formed in cartilage and typically derived from poultry

Type 3 — fibrous protein found in bone, tendon, cartilage and connective tissues of cows, pigs, chicken and fish

Types 1, 2 and 3 comprise 90 percent of the collagen in your body.4 When talking about collagen supplements, you also need to know the difference between unhydrolyzed (undenatured) or hydrolyzed (denatured) collagen. In their natural, hydrolyzed state, collagen molecules are poorly absorbed due to their large size.

Hydrolyzation refers to a processing technique that breaks the molecules down into smaller fragments, thereby enhancing intestinal absorption. For this reason, most collagen products are hydrolyzed. As for the difference between collagen and gelatin: Collagen is the raw material and gelatin is what you get when you cook the collagen.5

"Bovine-sourced collagen are the basic element, probably covering 80 percent of the bases," Sisson says. "There are different sources of different blends of collagen peptides. Some are higher in proline. Some are higher in glycine. Some are higher in hydroxyproline.

But they all have kind of the same sorts of dietary peptides, just at relatively different levels and different amounts … And then we have hyaluronic acid, which is another factor in some of these products.

I'm basically saying that [you can] cover 80 percent of your needs with a 100-percent grass fed, naturally derived bovine source of Type 1 and a little bit of Type 2 collagen … As for the rest, you're just splitting hairs. That's how I feel about the Type 1 and Type 2 stuff."

Beware — Nonorganic Collagen and Bone Broth Products Are Likely CAFO-Derived

Keep in mind that many collagen supplements are made from animal parts derived from animals raised in concentrated animal feeding operations (CAFOs), and may contain unwanted contaminants, including heavy metals,6 chemicals such as butylparaben, and drugs,7,8 including antibiotics.

If you do not consume factory-farmed/CAFO meats, you likely should not be consuming CAFO collagen and bone broth products. While CAFO-derived collagen, bone meal or bone broth may not be acutely toxic, purchasing food products from factory farms is a problematic practice.

I recommend eating mostly organic and grass fed foods — and that includes collagen from these sources — as each and every source will add to your overall toxic load. To avoid exposure to CAFO-related contaminants, make sure the product is "100% USDA Organic" and/or certified grass fed by the AGA.

On Dosage

When it comes to dosage, there are no hard and fast rules. Sisson, being willing to experiment on himself, decided for a larger-than-normal dose and took 20 grams of collagen twice a day to start. After a few months, he cut down to a maintenance dose of 20 grams a day.

"I thought, I'm just going to bathe my Achilles' in this raw material," he says. "I think there's a rate limiter on how much your body can absorb … It's not like you're going to hurt yourself … [But] you still have to deaminate the excess.

Some of it might be converted into glucose, because there's that whole gluconeogenic aspect of excess protein. I used to think I had high protein requirements but all of a sudden I was like, 'Geez, my daily protein requirements might be 50 to 75 grams a day.'

I feel great doing that. Anything I eat beyond that isn't building more muscle, isn't causing me to burn more fat. It's just extra calories that the body has to figure out what to do with.

Again, do I convert it to glucose and burn it? Do I convert it to glucose and store it as fat? Do I deaminate it and pee it out? Do I keep it temporarily in the nebulous amino acid pool or sink that's in the body?

In the last couple of years as I look more into this whole protein thing, I don't even think in terms of meal-to-meal or even day-to-day. I sort of look at protein intake in three and four day clumps.

If I get 180 grams of protein over three days, I don't care how it came in or when it came in. That's enough to keep me going, because the body is so efficient at recycling, particularly when you're fat-adapted and keto-adapted. It's so efficient at not feeling like it needs to dispose of that protein."

The Importance of Pulsing Your Protein and Carb Intake

Personally, I've found I need to pulse my protein intake. I'll restrict it below 15 to 40 grams a day a few days a week, then increase it to 70 to 100 grams on my strength training days or post partial fast. While you don't want to chronically stimulate mTOR, you also don't want to chronically suppress it. So, pulsing or cycling seems to be the best way to go about it.

The same can be said for carbohydrates. While nutritional ketosis requires you to severely restrict net carbs while increasing dietary fats, chronic carb restriction is inadvisable. This is why I recommend cycling in and out of ketosis once you've established that your body can efficiently burn fat. As explained by Sisson:

"I don't like the word 'ketogenesis' because it connotes an excess of ketones in the bloodstream. To think that you're going to have an excess of ketones in the bloodstream all the time for the rest of your life is ridiculous. I talk about keto in the same breath that I talk about fat-adapted and keto-adapted. The term I use is 'metabolic flexibility.'

We want to be able to burn fat when it's available on our plate. We want to burn fat when there's no food available. We want to burn glycogen when it's in our muscles and there's none available.

We want to burn carbohydrate on our plates, and when it's available [as] glucose in the bloodstream. We want to burn ketones when there's no glucose. And, as the very last resort, we want to burn amino acids because it is a substrate in the absence of other substrates.

But metabolic flexibility means we've developed this internal combustion system that is equally adapted, extracting calories from all these substrates, not just dependent on carbohydrate every three or four hours, which was the old paradigm. But certainly, also not just adhering to a keto diet for the rest of your life with no more than 20 or 30 grams of carbs a day."

Living Your Best Life

While I believe wearable fitness trackers, like an Oura ring that has no EMF when it is airplane mode, can be valuable, Sisson is a self-proclaimed "anti-wearable tech person." Instead, he believes it's important to become more intuitive in your approach to lifestyle choices.

"How do you look, feel and perform? When you wake up in the morning and you do a workout, are you ready for that workout? Do you feel like doing that workout? Are you excited about the workout? Do you have enough energy when you wake up in the morning?

If you're not hungry, do you still have to eat? No. If you're not hungry, why are you going to eat in the first place? A lot of this is just developing an intuitive sense so that even if you eat the wrong thing, you don't beat yourself up …

I'm trying to take this high-tech movement and swing it back to using the information to get you to identify when you are ready to do something you're not yet ready to do. A good example would be a heart rate monitor. I train with a heart rate monitor …

Now, after years of using one, I know what my heart rate is at different levels. In fact, the only reason I ever used a heart rate monitor after the first couple of years was to keep me below a certain level [of exertion], because I knew if I went above a certain level, I was in that black hole of [over]training."

How a Heart Monitor Can Improve Your Endurance

Sisson has a counterintuitive recommendation and approach to endurance training. While 220 minus your age is your theoretical max heart rate, Sisson recommends using 180 minus your age. This formula gives you your maximum aerobic function. What this means is that that's the heart rate at which enough oxygen is being put through your body to fuel fat burning, and to not put you into glycogen or sugar burning.

"A lot of people say, 'I'm 40 years old. That means I have a max training heartrate of 140. But Mark, I can train at 160 and 165 all day long. I could run six-minute miles. And when I do what you say, and I train at 140 as a max heartrate, I'm doing nine-and-a-half- to 10-minute miles. I'm almost walking. That can't be accurate.'

My response is, 'It's entirely accurate. Here's the issue. You perform well as a sugar burner. You're a great sugar burner. When you are training at 165 or 170 heart rate and you feel pretty good about it, you're great at burning sugar. But you suck at burning fat. The fact that you suck at burning fat is demonstrated by the fact that you can't do much work at 140 beats a minute.'

How Mark Allen became the premiere Ironman in the world is because Dr.[Phil] Maffetone coached him … [to keep] that metric. They go for long periods of time, never exceeding that heart rate … They don't use speed or miles per hour to dictate how fast they're going.

Over time, what they find is they become more and more efficient at that heartrate. All of a sudden, those nine-and-a-half-minute miles become eight-and-a-half-minute miles, and then eight-minute miles, and then seven-minute miles.

The next thing you know, this guy who's 40 years old complaining about how slow he's going, if he's done it for several weeks, he's all of a sudden going, 'Mark, I'm running six-minute miles at 140 beats a minute. Imagine what I can do when I get in a race and then I'm throttling it up at 160 or 165 beats a minute.'

At six-minute miles at 140 beats a minute, we know based on how hard the heart is not working, that he's burning fat, because he would not be able to supply that much oxygen to fuel that amount of work on sugar.

You have to understand the science. But when you do, and you realize as long as you're willing to spend time in this zone, you become more and more efficient. That is what endurance is all about. It's about how efficient you are."

More Information

For more fitness, diet and health tips, check out Sisson's blog on marksdailyapple.com. There you can also find his books, which include "The Primal Blueprint," "The Primal Connection," Primal Endurance" and "The 21-Day Total Body Transformation." If you subscribe to his newsletter you get a free copy of his fitness e-book.

His latest book, "The Keto Reset Diet," is available on Amazon and ketoreset.com. Sisson also sells whey, collagen protein, unsweetened organic ketchup, mayonnaise and salad dressings made with avocado oil on primalkitchen.com.

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/10/14/collagen-for-soft-tissue-injury-repair.aspx

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moorefitness · 6 years

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Joseph Agu on the Nutrition Challenges of Elite Athletes

Joseph Agu talks about the challenges he faced working as sports nutritionist to the British Athletics Team, and how those lessons apply to us regular trainees.

Subscribe via iTunes or Stitcher. (Here’s the direct RSS feed URL for other players.)

Listen on Soundcloud.

3 Key Points

Even elite athletes often fail to focus on basic nutrition.

Recent HMB and Keto studies are not scientifically valid.

Protein intake varies based on the individual but is best given as an absolute recommended intake.

Show Notes

How does Joseph describe what he does? Joseph usually describes himself as a nutritionist who works with a variety of trainees from the general population to Olympic athletes. [1:00]

How do people find Joseph online? Fit-Pro-Development. [4:45]

How does Joseph find working with such diverse trainees? The majority of people Joseph works with are the general gym goers that compete in cross-fit, powerlifting, and bodybuilding competitions. The focus for Joseph tends to be on strength-power athletes. [5:30]

What’s the secret behind Joseph’s nutrition program? The reality is that most athletes have relatively normal nutrition when compared to the rest of the population, according to Joseph. The athletes tend to under-consume protein, micronutrients, and overall calories. Joseph focuses on getting athletes to get the basics correct. Joseph mentions some of the supplements, like creatine, which he uses for specific athletes. Joseph thinks that British athletes tend not to use steroids. [8:45]

Is it really just about focusing on basic nutrition? Andy and Joseph both agree that the majority of the fitness industry will have you believe there is a secret. However, Joseph works with elite athletes and he focuses on getting their basic nutrition right. [13:00]

How does Joseph get athletes to care? The most useful tool is getting showing someone else with positive results. Joseph also mentions showing clients hard data. He also would spend time with clients during and after training to provide small bits of nutrition information, show an interest in their sport, and build trust. Joseph mentions there is a big challenge to switch the focus from supplements to food. Elite athletes and the average gym-goer tend to put supplements on a pedestal before food. Andy mentions not giving away services for free because there needs to be buy-in. [14:00]

Did Joseph do any classroom lessons? Joseph would do classes but he would be mindful of not boring the athletes with the mechanisms and research. Instead, he would use practical examples using other athletes that he has worked with in the past. [21:00]

What was Joseph’s happiest moment working with Team Great Britain? His favorite moment is when the athlete wins a gold medal and send a text message expressing their thanks. Specifically, Joseph enjoyed working with Adam Gemili who is the only British athlete to run under 10 seconds for the 100 meter and under 20 seconds for the 200 meter. [24:00]

Does nutrition play a role in injury prevention? Joseph mentions current research on protein intake with tissue repair and deficiencies. Joseph talks about how keeping the fluids moving in your throat on an airplane can help reduce the chances of catching an airborne illness. [27:00]

What is the food availability like in Japan? It is pretty similar to Great Britain. However, the US has the highest standard and it’s cheap, according to Andy. Fruits and vegetables in Japan can be pretty expensive. [29:45]

Does Andy work with a lot of clients in Japan? Andy does run the Japan site but his clients are English speaking and mostly outside of Japan. [31:00]

Does Andy struggle with how different the language is from English? On the contrary, Andy sees the value in what he’s helped to bring to the Japanese market. He also mentions how his friend circle has grown with some of the most influential and educated people in the industry. [33:00]

What if I am interested in learning more but I am not ready for a University course? Andy mentions the resources he has available on his website as a good first step. [36:30]

What does Joseph have to say on the recent HMB and Keto studies? Joseph feels like it is pretty safe to call out the issues around these recent studies. Joseph mentions you can’t fool the experts, but it is easier to fool other in the fitness industry. Joseph’s Letter on Facebook. [34:00]

What if I am interested to learn more about the HMB and Keto studies? Check out the podcast with Menno Henselmans. [46:30]

What is Joseph’s interest in protein? Protein is a big topic and is often on the top of Joseph’s reading pile. [47:00]

What are Joseph’s thoughts on the diminishing returns when increasing protein within commonly accepted ranges? If someone is in energy balance and consuming more than 2.2g/kg of protein/body weight, there is likely no advantage (unless they are relying on protein from plant-based sources). In a deficit, there is an increased value of your protein intake because protein synthesis is a demanding activity. It is clear that 1.8g/kg of protein/body weight is not enough, but as the amount of protein intake increases, there are diminishing returns. [48:30]

Is there a difference in protein requirements between men and women? Joseph mentions how an absolute amount of protein is more relevant than a relative amount of protein. 120g – 250g of protein, per day, would be a good range for most people. [53:15]

What does Joseph think about eating your protein based on your height? Andy clarifies that if someone was 6 feet tall, they would be 183cm, thus would eat 183g of protein. Joseph thinks it is a good measure, assuming you are not extremely tall or short. [55:00]

What about a real-world example of protein intake with food? Joseph mentions that a deck and a half of cards would be about 30g – 40g of protein from a lean meat source. Joseph mentions splitting up meals over three to five meals with equal protein feedings. [57:00]

How do things change during a cutting phase? Meal frequency seems to matter less when you are trying to retain muscle mass over gaining. Ultimately, you need to do what you can adhere to. When Joseph is cutting, he tends to have fewer meals because it is more satisfying to eat larger amounts of calories at once. [1:01:00]

How does Joseph eat? Joseph talks about normally eating two meals and supplementing with shakes. He also mentions that he is largely inactive outside of the gym, spending a large amount of time in front of a computer. [1:04:00]

What’s Joseph’s advice to the general population? First, positively change your food environment (fewer sweets around the house). Second, increase your lean protein sources at each meal. Third, increase your vegetable intake. The energy deficit is a by-product of your food environment. As a fourth item, realize there is no magic bullet. [1:07:00]

Show Links

Joseph Agu’s Fit Pro Development Website | Elite Nutrition Coaching Website | Facebook | Twitter

Adam Gemili – One of the athletes Joseph worked with.

Resources Page – Andy’s top reading recommendations.

The HMB studies with questionable data: Wilson et al. 2014, Lowery et al. 2016, & Joseph’s critique.

The Keto study with questionable data: Wilson et al. 2017 & Joseph’s critique

Podcast with Menno Henselmans – More on HMB and Keto study.

Alan Aragon Research Review – Joseph’s recommended reading.

Thank you for listening! – Andy

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