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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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Back to running?
This weekend I challenged myself with something different. If you’ve been reading my posts, you know that I’ve done 5k runs in the past but what you didn’t know is that I did those runs in the spring/summer and also that i did them because I don’t like to run. Wait, what?
I often challenge myself to do something that I’m uncomfortable with so that’s why I did so many runs and of course, the runs had to be a long distance one because sprints don’t engage me that much. So why the backstory?
Well, after many months off from running, I finally had to do a workout that required me to run 2 miles! Man, that was the longest two miles. Not only did I realize that if you don’t continue building on what you have done, you do lose all the initial drive but I also realized that my long distance endurance now stinks! So what next? I’ll continue to include running in my workouts and hope to build up my endurance again.
Remember, I’m not afraid of a challenge so I’m going to come roaring back to the same level I was a year back. Why? Just another way to stay fit and active!
Stay well!
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Top Post: Goal Setting
This time of year is always interesting for me because like everyone else out there, I too set goals that I’d like to achieve (currently summer is almost here and everyone wants that summer bod). Note that I said goals not resolutions? Resolutions are tough to maintain and tend to be broken if you can’t achieve them so set some SMART goals.
Smart goals are goals that are Specific, Measurable, Achievable, Relevant, and Time-based. I like setting smart goals because then I can hold myself accountable after the time that I have allocated to them. I do measure success by a change in weight, diameter, etc. or whatever parameter makes sense for that goal. Plus, smart goals are harder to break since these aren’t made on a whim like I want to lose 10 pounds in two weeks. Smart goals take time to achieve so when making your goal take that into account.
Success in achieving your goal is totally dependent on how well it is defined and how you manage to execute it. Anything that comes to easy is likely going to result in some sort of setback in the future so instead of making resolutions in January, start making SMART goals.
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Top Post: Ready for your gym to be mobbed?
With the new year upon us (now the pandemic allowing for places to reopen), one thing you’ll notice is that the gym is going to be a busy place if you decided to go or join one. Now that you’ve decided you want to get into better shape and you signed up to go to your local gym do you know where to get started? You’ll have trainers coming to you to try to sell a package to sign up or perhaps you signed up for a class at the gym but neither makes you comfortable because either the trainer isn’t fit enough to inspire you or doesn’t know what you specifically need or perhaps the class you signed up for only has super fit people in there and you don’t want to stand out. So what should you do?
First, let go of all those negative thoughts. If you decided to exercise and get healthy, let that be the thought that drives you. Your trainer will usually give you a stock program from a template to get started so start with that and see how you like it but eventually find a trainer that customizes to your needs. You don’t want to pay a trainer for tips and exercise demos that you can watch on Youtube and get a beginner’s program from the Internet so definitely assess how long you want the trainer’s help before moving on. As far as classes go, remember you can always try it out and if you don’t like it, move on to another class at the gym. You might be surprised by what you like or don’t like. Just because Yoga may not excite you and Zumba does, doesn’t mean that if you gave Yoga a shot that it wouldn’t result in more flexibility, patience, and serenity for you. All options should be on the table when signing up for a class—of course, we sign up for classes based on schedules but you are more likely to go to one that you enjoy!
Let’s fast forward a little bit. Now that you have figured out what exercises you should be doing and what exercises you are comfortable with perhaps, you need a program that covers all body parts (total body workout) so that you don’t have to go every day. Total body workouts are great because you can work out x3 a week and rest between each day without having to think about which muscle group am I going to work today. An example of a total body workout is below. You can Youtube demos of each movement or ask your trainer if you have one. Remember to rest between each set adequately (90sec or more) and definitely warm up and stretch before you start any exercise program. Your body adapts to weight stresses when it is resting, hence the importance of resting between workouts (for example, workout Monday, Wednesday, and Friday) and resting during the workout (rest 90 sec or more). I prefer dumbbells for weight training as it requires coordination and skill and forces you to go slower. When should you move on to a heavier weight? When doing 15 reps becomes easy. What weight should you start with? Start with a challenging weight for 8-12 reps but not so challenging that you can injure yourself. Remember, you are trying to get healthier not hurt!
2-3 Sets of 8-15
Dumbbell Bench Press
2-3 Sets of 8-15
Single Arm Dumbbell Row
2-3 Sets of 8-15
Dumbbell Romanian Deadlift
2-3 Sets of 8-15
Barbell Military Press
2-3 Sets of 8-15
Dumbbell Pullover
2-3 Sets of 8-15
Barbell Squats
2-3 Sets of 8-15
Hyperextensions
2-3 Sets of 8-15
Medicine Ball Curl-Ups
Have a fun workout and don’t forget to log what you did in a notebook or a note-taking app as this will help you track your progress!
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Top Post: Need more protein?
Let’s face it: It would be great if we could always just sit down to a nice meal and take our time with preparation and enjoyment. But life gets in the way, unfortunately, and many of us eat a lot of meals on the go. We’re in the car or we take them wherever we’re going, snarfing down things that may or may not always be good for us. And very often, we don’t get enough of the nutrients, vitamins, and minerals that we need. Take protein, for example, it can be hard to fit this essential in, especially during breakfast. And when it comes to snacks, most of us are faced with sugary substances and processed food instead of filling protein-filled options. There is a different way, though, that can help you get the protein you need, and that’s protein powder. Here’s how to use it in your meals and snacks.
Sean Farrell Ghergich & Co. -
Top Post: Back to work?
Many of us are back to work this week after Christmas and New Year’s holidays (or Memorial Day currently) but getting back into the groove of things can be tough. No matter your goal of working out or just simply figuring out to how work again, this quote summarizes both nicely:
“The secret of getting ahead is getting started.” – Mark Twain
Don’t you agree!
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Top Post: Cereal..a childhood staple!
Happy Memorial Day! As we approach another blog anniversary with fresh content coming your way soon, do check out some of the blog’s top posts that you may have missed out on this week. Stay well!
Growing up, I’m sure many of you had your favorite cereals. Mine was Frosted Flakes, Honey Nut Cheerios, Coco Puffs, and Cinnamon Toast Crunch. All allowed me to quickly eat breakfast and get my milk in too. Remember the nutrients you read about last week? Starts at breakfast, right?
Today, if you go to the cereal aisle, there are so many choices, and picking a box is so difficult especially from innovation like the churro line from Cinnamon Toast Crunch. As an adult, you are told that you should go for the healthier options like Kashi and others but the kid in you may gravitate towards your favorites not only because it brings up nostalgic moments for you but also because you still like the brand. With the wave of old is gold resurgence hitting the market currently (New Coke has a limited launch), clearly marketing innovation means appealing to your youth so if you want to take a break from your healthy cereal, indulge in your childhood favorite but then can get back on track!
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#FF Look for Changes
As I approach another year writing this blog, thank you to all those who have read my blog posts and written me via email with questions. I hope you have enjoyed reading the blog and continue to do so. Please do click on the social media accounts—twitter, facebook, and instagram for other ways to view this content.
Look out for some awesome changes coming next week!
Stay well!
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Making the last hoop!
It’s graduation time for many so you’ll likely be getting advice or giving it. I’m not going to give more advice but a recommendation for a quick read of Making The Last Hoop as you do your job search!
Check it out on Amazon!
Stay well!
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Recent Grad?
Since many of life’s important moments are being missed by this year’s senior class due to the pandemic, one thing that may still give them some comfort is food! Yeah, I know growing up, a gift card to Taco Bell or Burger King would have been great for those late night cravings or after party hangouts so will free food help this year’s recent grads?
I guess it depends on whether you eat out or not and what do you like to eat? There are lots of places that you can go get free stuff as a recent grad. McDonalds is giving free french fries every friday with a $1 purchase to free dozen doughnuts at Krispy Kreme if you show up in your cap and gown. The deals are there so if you aren’t too strict on your diet or health regiment, maybe you can check in with your local restaurants and see what they have to offer. Ideally, you would stick with what you like to eat and not get tempted by a free meal or item but hey, we all make choices that make us happy, right?
Stay well!
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Cultured meat vs Plant-based meat
So we already know that plant-based meats are here to stay and that they are available at your favorite restaurants but what if I told you that cultured meat is on its way too. Would you bite into it? Why or why not?
Cultured meat, like plant-based, is sustainable and better for the environment or so it has been shown since no animals were harmed to make that meat but cultured meat is different too. It is meat that is lab grown via animal cells. So yes, it too is sustainable but is eating something that is made in vitro, actually better for your health? For me, I think the jury is still out on this one.
One way you’re going to see cultured meat in the stores is via pet food because let’s face it since pets can’t talk, we should test on them right? NO! Science can do many great things but not everything in the lab should make it in a consumer’s mouth or a pet’s mouth. When there is more research, let’s reevaluate and see if this is the way to go but in the meantime sometimes sticking to what one knows is best.
Stay well!
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