AaronShelley.com - The TRAINER'S Trainer

Category: Articles

22 Positive Habits of Happy People

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12th May

Many people spend their lives waiting to be happy.  You may think, “if only I had more money,” or “could lose weight,” or you fill in the blank, then I would be happy.
Well here’s a secret: you can be happy right now. It’s not always easy, but you can choose to be happy, and in the vast majority of circumstances there’s no one who can stop you except for yourself.The truth is, happiness doesn’t come from wealth, perfect looks or even a perfect relationship. Happiness comes from within. This is why, if you truly want to be happy, you need to work on yourself, first.

What’s the secret to being happy? You can learn how to do it, just as you can learn any other skill. Those who are happy tend to follow a certain set of habits that create peace …

Is shellfish as healthy as regular fish?

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11th April

In general, fish (such as baked salmon) is a very healthy food choice. All that protein. Those omega-3 fats. Sure, you don’t want to go overboard with the swordfish and other species known to contain mercury, but otherwise, eat up. But is the same true for shellfish such as lobster, shrimp, or clams?

To answer that question, we turned to the Department of Agriculture’s nutrient database. The nutrient database is easy to use, and free, but you are limited to the foods and the nutrients that the agriculture department has decided to include. Also, for ease of comparison, we chose to standardize all the amounts to 3 ounces (85 grams), which is smaller than a realistic serving size for many seafoods.

Omega-3s and shellfish

So what did we find? If you’re eating cold-water fish like salmon because of the omega-3s, then shellfish …

Nutrients that work together—and that you should eat together

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4th April

Nutrition guidelines can make things look very cut and dry. They tell us to get this amount of that vitamin and that amount of this mineral. Separating out nutrients this way makes the guidelines relatively easy to understand. And this kind of thinking probably helps us avoid diseases of nutritional deficiency, such as scurvy (not enough vitamin C) or pellagra (not enough niacin).

But most nutrients don’t fly solo. They interact—sometimes they join forces, other times they cancel each other out. You have probably heard before that eating vitamin-rich foods is better for you than taking a vitamin supplement. One reason why this is true is that food contains a mixture of nutrients that interact with one another in each mouthful.

The following is a list of nutrients that work in pairs. It’s just a sampler, and far from a complete …


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1st April




A too-strict diet can undermine your weight-loss effort. To keep the pounds coming off, sometimes you need to break your own rules

Everyone knows how to lose weight. Eat less, move more, and buy new khakis. What could be simpler? Except it’s not really that easy. For one thing, weight loss isn’t linear. The more you lose, the more your body fights back by slowing your metabolism and increasing your hunger.

That’s why so many diets that start as New Year’s resolutions drown in pitchers of green beer on St. Patrick’s Day, if not sooner.

Logically, there’s no reason why a diet should end with a single slipup. What’s the worst that can happen? It sets you back a day or two. If your goal is permanent weight loss, what you do 6 days a week should matter …

The 3 phases of recovery from exercise-related injury

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21st March

Whether you are a competitive athlete or someone who exercises regularly to stay in shape, you will almost surely have to deal with an injury that interrupts your daily routine. And too often the tendency is to stop exercising once an injury occurs. But doing so can really set your fitness level back, so it’s best to find ways to remain physically active while allowing your injury to heal (see “Remaining active while you heal,” below).

Injury refers to the loss of function of a body part with or without some visual disruption of the part’s structure. The injury may be very obvious. For example, if you rupture your biceps tendon, you will often see an obvious lump in your arm. You will lose power but may have no pain. Or you have pain that decreases function but you can’t …

Stressed out? Breath easy

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12th March

If there’s one word to describe the times in which we live, it would probably be “stressful”. Stress seems to characterize everything we do. Even a trip to the store has us encountering fast traffic, grouchy pedestrians, impatient sales clerks, toxic fumes of every sort, and any number of other anxiety-inducing insults to our emotions and our bodies. God forbid our thoughts drift to work, taxes, bills, or our kids’ troubles at school. We simply didn’t evolve to live in an environment with this much stress.

Our adrenals – the glands that handle stress by releasing hormones like cortisol – bear the brunt of our stressful lives. And with our stressed-out environment, it’s no surprise that an estimated 90% of the Western world suffers from some level of adrenal fatigue or exhaustion: the end-result of chronic stress. The typical picture is …

The Science of the 6 Pack

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6th March

Discover the best ways to melt your middle and chisel a rock-hard core

The fitness industry is a crazy business, especially when it comes to abs. For example, if you want to reveal your six-pack, you generally have two product choices.
1. The too-easy-to-work method.
You know this better as “5-minute abs!” or some such hype. But if this approach were really effective, even Chris Christie would have a washboard.

2. The so-hard-it-has-to-work method.
Think 60 to 90 minutes of exercise, 6 days a week. Now if you have the time and energy for this kind of regimen, we commend you. But plenty of people are missing one or the other. And that’s just reality, not a cop-out.

So you perhaps are wondering: Could there be an ab-sculpting program that actually works and is doable for most people?  The answer: “Absolutely!  That’s exactly how a really …

High-Sugar Diet Linked to Cholesterol

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5th March

Added Sugars in Diet Triple Risk of Having Low Level of ‘Good’ Cholesterol

The average American eats the equivalent of about 21 teaspoons of added sugar a day — about 2 1/2 to 3 times more than new heart disease prevention guidelines say they should.

Excess sugar is known to contribute to obesity, diabetes, and other conditions linked to heart disease, and now new research links it to unhealthy cholesterol and triglyceride levels.

People in the study who ate the most added sugar had the lowest HDL, or good cholesterol, and the highest blood triglyceride levels. People who ate the least sugar had the highest HDL and the lowest triglyceride levels.

Eating large amounts of added sugar more than tripled the risk of having low HDL, which is a major risk factor for heart disease.

The study appears in this week’s issue of the Journal of the American Medical Association.

Added Sugar, Empty Calories

Added …

7 Sinister Food Industry Tricks

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26th February

These food industry tactics may curb your appetite for overly processed food.

The food industry wants you to make unhealthy choices.

The modern food industry is like a nasty germ, except no vaccine or antibiotic holds the power to stop the damage. Corporate strategies center on maximizing profit, with global companies going to great lengths to avoid meaningful public regulation that could start reversing the country’s troubling disease statistics.

Processed convenience foods are sickening people at unprecedented rates, so a team of public health experts from around the world recently called out the food industry for its role in causing a global outbreak of non-communicable diseases like obesity, type 2 diabetes, cancer, and heart disease. The report appeared in the medical journal The Lancet.

Taking tobacco and alcohol deaths out of the equation, ultraprocessed foods and drinks fuel chronic diseases and are a major driver …

How to Sniff Out Seafood Fraud

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25th February

Seafood fraud is rampant in grocery stores and restaurants. But what can you do about it?

Yes, it’s salmon and the label says “wild”—but how can you be sure?

When you order beef from a butcher and he hands you chicken, you know something’s screwy. But if you order flounder at a restaurant, would you be able to tell if your waiter brought you tilapia? Maybe, maybe not.

Yet, it happens every day, and seafood lovers across the U.S. are being scammed into eating fish that isn’t what they paid for and, worse, could be putting their health at risk, according to a new report, which found that 33 percent of seafood samples purchased nationwide were labeled as another species, a practice that is illegal per Food and Drug Administration (FDA) guidelines.

12 Fish You Should Never Eat

This new report is a result of …

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The Endocrine System-Exerciser Perspective

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