On intermittent fasting

What is intermittent fasting?


At least, since the Paleolithic Era we have been fasting.  During that time in human civilization hunger was common, fasting was not a voluntary decision, as hunting was not successful all the time, and in particular, during the winter months, there were no fruits and vegetables available.  We were dependent on storing foods in order to have food available.


Greek civilization utilized fasting to treat multitude of diseases and ailments:  Many of the treatments utilized were based on observing nature, and on how animals didn’t eat when they were sick. Paracelsus is considered the father of toxicology and he was a proponent of fasting to treat a myriad of diseases. 


Most religions include fasting in one way or another as part of their set of practices or ‘sacrifices’, although in recent times, we are more i tune with the ‘feasts’ offered during certain holidays, such as Christmas, and less concerned with any fasting ritual.


Although fasting has been proposed during millennia, it hasn’t been until the 20th century that we have scientifically scrutinized this method. Since the 1910’s, such as the Journal of Biological Chemistry, described fasting as a ‘perfectly safe and effective method for weight loss’.  As being overweight was not as problem as it is today, not much attention was devoted to this approach.  However, as things changed and human being began to increase their weight and develop health problems such as obesity, more research was deployed to fasting.  In the 60’s there was a study done to have a subject group fast for 14 days, only drinking water, coffee and tea during those 14 days.  Results were outstanding.  Out of the 45 male and female patients only 2 abandoned the program, everyone else lost great amounts of fat, and there was a success rate of 96%.  On average they lost 17 pounds.  Some had better results than others, fluctuating from losing 8 pounds up to a 30 pounds weight loss!

Not only that, 3 of these individuals had diabetes, and the three of them experimented remarkable improvements in their condition.  Di they struggle while performing this 14 day fasting?  Apparently not,  it seemed all of them had to ‘struggle’ a bit on days 2 and 3 of this fasting program, which coincides with the metabolic change that occurs in the human body.  Once they adapted, their seemed to handle the remaining of the fasting quite well.


Prolonged fasting has very good benefits however, given our current lifestyles and the necessities of modern life, I like adapting these scientific studies to our current lifestyles, and I believe they will be more relevant to you.


Although these days there have been different propositions on how to fast, I am a big proponent of the 15-9 rule:  Fasting during 15 hours and eating during there 9 hour window gap. 


I have been getting tremendous results with my clients, and it has improved their health and well being, beyond losing unwanted weight and improving body composition.


Intermittent fasting coupled with my fitness plans is a sure way to improve your health, vitality and life in general.  For more information or to get started right away contact me today to begin your journey to improved health, wellbeing and a happier life.


To your health,


Gerardo Mulas

HOW 'STRESS EATING' HAVE AND IMPACT ON YOUR FITNESS AND HEALTH:

 

 

Nutrition is very likely one the most important elements of a healthy and balanced lifestyle.  The food and liquids that you put in your body have an immediate impact on your energy levels, your body composition, and your long term health.

Stress eating, over eating and eating foods that have low nutritional valueand high level of calories I consider the three main issues affecting many humans.

 

The demands of long working hours & deadlines to be met, as well as emotional upheavals in personal relationships, manifest in over eating, eating poor quality foods, eating at wrong times, and not taking the time to enjoy the process of feeding oneself.  These are very important factors that need to be modified in order to improve one's health, energy and body composition.

 

Our recommendations are:

 

1.Healthy snacks throughout the day (a piece of seasonal fruit or vegetable, or a small portion of nuts and seeds) For energy needs, you have phenomenal fruits, teas and beans, such as acai, green matcha tea and coffee, that will enhance your energy demands throughout the day.

 

2. Apply portion control for proteins and carbohydrates (yes, excess protein intake can lead to excess body weight and not optimal body composition).  If you are very hungry utilize green leafy vegetables (raw, steamed or grilled) to satisfy your food cravings. 

 

3. Water intake is crucial for your body to maintain proper hydration levels, regulate appetite, and maintain a healthy digestive system.  Keep in mind our bodies are mainly made of water!

 

4. Take a minute of two before you eat anything, and develop a sense of appreciation for what you are eating and drinking.

Meditation can improve your life and help you connect to yourself in a profound way.

Lots of students, both competitive and recreational athletes, as well as business executives and professionals of all kinds that I have guided and currently work with, have asked me why meditate, how does meditation help my life? Would it interfere with my religious beliefs? How can sitting on a cushion and watching your breath can do anything for you?

These are some of the question many of my students today, have asked me before they started their meditation practice, and at the beginning of their meditation training.

You can think of meditation as a very powerful and natural medicine for your mind and emotions. It is the ability to utilize what we already posses, which is natural confidence, clarity, relaxation and panoramic awareness.

Meditation is a practice that allows the human being to balance emotions and improve oneself both at a internal level and in any external field or discipline one embarks on. It allows us to achieve great relaxation and eliminate stress, it increases memory, enhances clarity, expands your creativity and gives you lasting contentment and happiness.

The practice of meditation is probably more relevant now as our lives move at an incredible speed, and we are constantly stimulated through technology, news and television, trends, consumption and a torrent of distractions.

Meditation practice will bring your scattered mind to recollect itself, appreciate your life, enjoy what you have, understand how to deal with difficult situations, and relate to others in a more sane approach.

I remember when I first started practicing and studying meditation I could only last a couple of breaths, at the most, without getting distracted. I remember my Tibetan Meditation Teachers comparing an untrained mind to a feather in the wind, moving without control in any direction depending on how the wind is blowing.

As years passed by and I remained practicing everyday, and attending week long and weekend retreats, my mind became more stable, capable of genuinely relaxing, and having the ability and skill of dealing with the ups and downs of life in a more intelligent and wise way. Even though I have been seriously practicing for the last 12 years, spending almost 4 years at a Tibetan Meditation Center studying, practicing and learning from people that have spent their lives practicing and developing their minds, there is always room for improvement and further refining of oneself. It is a practice that will make you tune in with your natural essence, and for that reason once you taste this, you will see meditation as your own preventive and actual medicine for your emotions and overall wellbeing.

Meditation is a millenary practice that has been utilized for spiritual development since time immemorial, and even though the Buddhist and Daoist (among others) have embraced this technology as one of the main aspects of their spiritual practices, it is a universal tool that every human being is able to utilize to improve themselves. Meditation is not directly associated with any particular religion or faith, and I highly believe in its power to heal one’s mind. You do not have to become anything to practice it. In fact, whether you are a Christian, a Jew, a Muslim,

and atheist or any other adherent to a particular faith, it will simply help you connect to yourself in a more profound way.

You can think of meditation as fitness for your mind: If we are so in tune with the importance of being physically fit, why are we not paying attention to our most powerful and limitless tool, aka our mind?

For these and many other reasons, and through the remarkable improvement seen in many of my students both at a personal level and from a performance perspective, I invite you and encourage you to learn the science and practice of meditation. Specific techniques designed to improve health, reduce stress and enhance performance at a personal level, and in the business as well as the athletic performance fields.

In the same way that you look for someone competent when attempting to get fit or train our bodies in a particular discipline, I recommend you look for someone that has had extensive training in meditation.

Keep in mind that today’s yoga schools are not meditation centers nor do they really know about meditation, as they focus in the physical practice to achieve physical fitness and induce a relaxed state of mind through it. For that reason, I encourage you to find a competent and experienced guidance that can genuinely take you in this amazing path of self healing, self- development, and lasting and sustainable happiness.

In Health and Happiness, Gerardo Mulas

For more information about Gerardo, his teaching methodology and how he can benefit your life, you can visit www.gerardomulas.com, and contact him directly at info@gerardomulas.com

On Resistance/Weight Training

As a long time yogi, I have heard throughout the years among yoga teachers and practitioners how lifting weights and/or doing resistance training is not necessary and even counterproductive for improved range of motion and posture.

Besides my decades of experience in the field of yoga, I have been a collegiate athlete and a professional competitor.  Additionally, I took the time to study kinesiology, sports performance, weight management, and the effects of different forms of exercise in the human body.

 

It is a fact that resistance training have multiple benefits, particularly done in a progressive and well planned approach.  Through the supervision of a competent fitness professional, you can drastically improve your strength, improve endurance and gain power.  Additionally, it strengthens the connective tissue around the joints, shielding them from hyper mobility and lack of stability.

There are studies done demonstrating that women can benefit immensely from weight/resistance training, since it strengthens your bones, speeds up metabolism and tones your body.  Those approaching menopause or already there should be doing resistance training 2 to 3 times a week in order to maintain good bone density.

Needless to say, doing weight/resistance training doesn't mean you will be lifting heavy weights or you will become bulky and ‘thick’ necessarily.

Remember we all have different body types, the resistance/weight training can be adjusted to achieve your personal goals, and fundamentally speaking, your body constitution dictates how you ‘look’.

 

Most importantly, cultivating self-acceptance of your body image, and embracing yourself at every level, is the epitome of health and sustainable happiness.

 

Gerardo is a Certified Personal Trainer through the National Academy of Sports Medicine.  Additionally, he holds prestigious certifications as a Sports Performance Expert, Cardiovascular Training Expert, Weight Management Expert, and Corrective Exercise Expert.  He studied Kinesiology in Spain.  Gerardo offers personal and group training at his state-of-the-art facility and he also goes to his student's facilities.  Additionally, he provides personalized, fitness, wellness and nutrition plans via on-line correspondence.

Gerardo serves people from all walks of life by improving their health, fitness and wellness.

 

For more information about how he can enhance your well being contact him directly at info@gerardomulas.com

 

In Health,

 

Gerardo Mulas