2nd Wind Body Science

At Last,
A SAFE,
SLAM-BANGING,
SWEAT-POURING,
GUT-CRUNCHING,
AGGRESSIONRELEASING
WORKOUT
FOR THE
SICK-OF-THE-SPA-SCENE
REPRESSED
KICKBOXER
INSIDE OF US ALL.
Instructor: Doug Setter, BSc.
Doug is a welter weight title holder,
Pilates instructor & certified aerobics
Complimentary Cardio-Kickboxing session at Heart & Soul Fitness, 708 Clarkson Street, New Westminster. Monday, Nov. 18, 2024. Max. 12 guest for 6 p.m. Second class 7 p.m.
Reserve your spot: 778-837-3528

Call now to connect with business.

The Myth of Happy Skinny People There was nothing fun about being a chronically underweight teenager. Getting knocked around (bounced off of school lockers, shoved around…

Get my FREE Stomach Flattening Report now I have been training in the military and kick-boxing for decades. But, the constant stress on my body had been taking its toll. Despite spending thousands of dollars on physio and massage therapy, accupuncture and chiropractic treatments, my back, knees and hips were in pain. I also found that my le...

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OVERCOMING PROCRASTINATION for Exercise, Writing and Other Meaningful Goals. Five Minute Rule: The start stops most people. But, if you can convince yourself of doing something, like walking for just five minutes…

Micro Muscle Toners for Desk Jockeys Those long hours behind a desk can be hard on your neck, back and core muscles. So, here are a few micro-exercises that I have used…

Is There a Depression Quick Fix? Ever depressed?

If you are over 50 years old, Sit-to-Rise Test can indicate longevity.

A Longevity Test for People Over 50. The Sit to Rise Test (SRT) is a longevity indicator developed by Brazilian physician, Dr. Claudio Gil Araujo MD PhD. Dr. Araujo studied…

https://medium.com//looking-younger-with-five-simple-movements-c40a8a452aea

Looking Younger With Five Simple Movements Gait and posture are dead giveaways of a person’s age. And I don’t mean just number of years, but the wear and tear on their bodies.

FOOD AND DEPRESSION

How much of depression is biochemical? How much is psychological?

The mind can affect the body’s biochemistry and vice versa. In her book, Seven Weeks to Sobriety, researcher Dr. Joan Mathews Larson describes the frequency that hypoglycemics experience specific symptoms:

Nervousness 93%

Irritability 89%

Exhaustion 87%

Depression 86%

Forgetfulness 69%

Indecisiveness 50%

Dr. Larson also stated that her patients with allergies were prone to emotional outbursts and depression. In one case, a patient fasted for a week with no symptoms. But, after a meal of pizza, the patient went into a fit of crying. It is also interesting to note that many alcoholics and su***de victims were mineral and vitamin deficient.

Su***de victims are often deficient in magnesium.

Some were significantly deficient in vitamin C and demonstrated symptoms of scurvy. A person’s nutrient-deficient brain will often contribute to low blood sugar, confusion, and depression.

Having spent years in the military, I recall that the personnel with the most personal problems tended to skip meals, smoke heavy and drink excessively. They rarely exercised and were often in a foul mood. So, which came first? The nutrient-deficient diet or the bad mood?

By watching my food intake and taking mega-dosages of nutrients, especially B vitamins, I found that I became calmer and could think more clearly and focused. Within less than three months, I changed careers, slept better, gained greater muscle mass and had less desire to drink alcohol. The better that I felt, the more inclined that I was to look after my health. nutrition have been that after taking massive amounts of vitamin B, adopting a high protein diet, and cutting out bread and processed foods, I made greater muscle gains, slept better, drank less alcohol, and achieved better mental focus.

This is not to dismiss cognitive or group therapies but rather to give another tool in the toolbox of good health. I constantly urge my clients trying to lose weight or gain muscle to cut out the highly allergic foods containing sugar, wheat, dairy, and corn. Replace these foods with nerve-building, high protein foods like chicken, fish, beef, and vegetable proteins. These fresh vegetables and berries promote stable blood sugar and feed one’s brain and nerve tissues.

Here is a typical low-energy diet:

Breakfast: Coffee, wheat toast, processed cereal

Snack: Coffee, Danish

Lunch: Salad with dressing, fruit-flavored yogurt, French fries. Pop.

Supper: Coffee, burger, and French fries

Snack: Ice cream

Not only is this diet packed with over 20 teaspoons of sugar, but it also depletes vitamin and mineral reserves. It sends the person’s blood sugar on a roller coaster ride.

Here is a sugar stabilizing diet:

Breakfast: 2 eggs or egg whites and unsweetened oatmeal, one slice of rye, Kamut, or spelt toast

Snack: Mixed nuts

Lunch: Tuna or chicken wrap

Supper: Hamburger with roasted vegetables

Snack: Oat crackers

Besides, the cost of good nutrition and proper exercise will save you in medical expenses and lost wages from being caught up in a case of the blues (Note: This article is not meant to replace the professional treatment of clinically depressed people).

Doug Setter is an author and health and fitness consultant. He is the author of Flat Gut After 50 and can be contacted at: www.dougsetter.com

What the Series Baby Reindeer Taught Me.

If you have seen this biography series called "Baby Reindeer" starring Richard Gadd, Jessica Gunning and Nava Mau, you might wonder how Gadd got caught up in victimhood.
The story starts with Gadd feeling sorry for Martha, a female bar patron, and buying her a drink. From there, Martha stalks and harasses Gadd for two years before Gadd, with great embarrassment goes to the police. During the near 24 months, Martha sends Gadd over 40,000 texts, hundreds of emails and constant phone calls. She stalks him to his home, family and even while he is dating. Sometimes, Martha gets violent.
The show is very entertaining and one keeps hoping that Gadd will just "man up" and break ties with Martha. (Spoiler alert) Especially after he finds out that she has done jail time for a previous stalking.
Not so simple. Just like the horror movies when the innocent characters insist on going into an unlit basement, the viewers are thinking "Don't do that! Run while you can!"
Gadd makes things worse by spending hours recording and categorizing Martha's messages. It reminds me of the psychology student I met, who was fascinated by serial killers to "find out what makes them tick."
I see this time and again. Some victims spend more time on why an abuser is the way that they are (eg. alcoholics, drug addicts, etc.) than why the victim is letting the cycle repeat itself.
Now this is going to ruffle a few feathers, but there are patterns. (Probably even in my own life.) An acquaintance had been molested by a Catholic priest and growing up, developed a heavy ma*****na habit, a string of bad relationships, two trips to a mental institute and currently lives in a care home. I also known a gal who liked to get drunk alone at night clubs. She was constantly complaining about getting hit on by creeps and even once claimed that she had been drugged prior to locking herself in her truck.
I also knew guys in the army who were often getting beat up after getting drunk and acting, well, stupid and rude to other people.
(Spoiler alert). This ties in with Gadd's own victimhood programming after he had been previously groomed and repeatedly r***d by a film writer.

Sounds like victim-blaming, but the victim has to make changes to themselves before expecting the predator to change.

Building Outstanding Stamina

I once asked kung fu instructor, Al Cheng about what was most important in full contact fighting.
The former 1979 Hong Kong lightweight champion answered me: "Stamina."
As a former soldier and kickboxer, I found this out the hard way: To run out of gas is to run out of luck.
The classic method of increasing stamina is running. As much as I love running, it can be very time-consuming. Also, the usual long-distance shuffle is inefficient. If you want to boost your stamina by a good 30%, you must train and eat differently. (I can hear the groans already when I mention eating patterns.)
TRAINING
Jogging three miles or five kilometers five times a week is O.K. for general health. But, your body will not excel if it is not challenged. Far more effective is to train three or four days a week using the following:
1. Wind sprints day 1
2. Weights on day 2 and 4
3. One long run on day 5
That routine alone, put me far ahead of the daily joggers. More was not better. The wind sprint day was 4 x 400 meter sprints with a 400 meter walk/jog between runs and then 4 x 100 meter with about the same. It was awkward at first, but kicked in later on.
Once I was in my 50's, I further cut back on my running, by running ONCE a week. I used a system taught to me by cycling champion, Mike Feuntespina:
Run hard for 4 minutes. walk for 4 min. Run hard 3.5 min. then walk 3.5 min. rest, etc. until you are exhausted at the last 30 min. dash. I did this once a week and still ran two half-marathons in: 1:45 and 1:38, beating out many younger competitors, who train way more.
Another training method that I used was to climb the local mountain trail (Grouse Grind) with a 40 lb. (15 kg) backpack. It was easier on my knees and gave me about the same workout.

As for weight training, I have used the following routine from Michael H. Brown in a 1977 copy of The Survivor.
Breathing Squat 1 x 30 reps
Pullovers 2 x 15
Roman Chair Sit ups 1 x 20
Hyper Extensions 1 x 20
Start with light weights and add more ONLY when you can work in good form.

DIET
1. Cut out the white flour products. White flour plugs up the colon and restricts the absorption of nutrients.
2. Eat foods rich in iron: eggs, meats, seafood and raisins.
3. Eat foods rich in vitamin E: wheat germ, seeds, nuts and cold-pressed vegetable oils.
4. Eat fresh vegetables and lean meats.
5. Eat beef liver or desicated liver. This food or supplement is packed with B vitamins, iron and minerals needed for stamina and recovery.

There is a 1951 study by Dr. F.H. Ershoff on the anti-fatigue properties of desicated liver (from page 133 The Strongest Shall Survive...Strength Training for Football. by Bill Starr, B.S. M.S. 1999). He tested three groups of rats:
1. Lab diet with synthetic vitamins,
2. Lab diet with B-Complex vitamins and
3. Lab diet with desiccated liver instead of the B vitamins.
After 12 weeks, the rats were placed in a drum of water to literally sink or swim. Each group gave up on average, the following times:
1. 13.3 minutes
2. 13.4 minutes
3. 1 -2 hours.
I took the desiccated liver over one month, at age 54, while working long hours on a army reserve course. I ran only two or three times a week. One weekend, I entered a half marathon, took first place in my age group and totally out distanced guys 15 to 25 years younger than me.
Even if you are on a tight budget, you can still eat for good stamina. Just make your meals in advance and cut out the junk such as white bread, ci******es and coffee. I recall eating mostly eggs, salads and oatmeal for weeks at a time and was still able to run 10 miles (16 km) easily.
Change your training and diet routine and you will be "blowing the doors off of the competition."

Something I have noticed about people trying to drop weight. They will exercise and starve themselves. But, they will not rest and sleep properly to reduce cortisol. They will also avoid any cleansing processes.
Beer guts in particular, are mostly internal (viseral) fat and external (cutaneous, under the skin) fat. This can be reduced with elimination herbs, high protein diets, saunas, exercise and sleep.
Yes, sleep. Sleep enables the growth hormone to build muscle and remove fat.
But this is ignored by eat-on-the run, shift and high-stress workers. Consequently, they find it hard to drop that gut. Whereas, proper rest will actually accelerate healthy weight-loss.

Guest on Whistlekick Radio Podcast. Great host, Jeremy Lesniak. https://www.whistlekickmartialartsradio.com/?fbclid=IwAR2XMLJH_O3z7c3ssbb6CqLnvMTPBT9co4QOP19SqddwiyBW54Js_BupAyM

whistlekick Martial Arts Radio The Martial Arts Podcast asking: "What's Your Story?"

"I knew something was wrong," is a consistent comment from interviewed crime victims. The solution is not knowing how to fight, but recognizing trouble before it occurs.

Learn the basic stages of an attack BEFORE you become another crime statistic.

We will cover:

Common criminal personalities and approaches.

How-to throw off an approach.

Situations to avoid.

Early tell-tale signs of trouble.

Dealing with the mentally ill.

Safely approaching and escaping from a car.

Simple releases, escapes and strikes.

Taught by Doug Setter, former crime reporter, soldier and martial arts instructor. Cost: $25.

Electric Muscle Stimulus training. After seven sessions, my posture and definition improved. Not bad for 2 hours and 20 minutes of work.

Podcast with Petite2Queen
https://petite2queen.com/self-defense-protecting-yourself/

What Do You Need to Know About Self-Defense and Protecting Yourself? The world can be a dangerous place, and it’s important to know how to stay safe. However, conflict and danger can’t always be avoided. For that reason, everyone – including women and anyone over the…

https://sheblurbs.wixsite.com/sheblurbs/post/let-s-talk-with-doug-setter

Now only 99 cents until Feb. 4th, 2022. https://www.amazon.com/Flat-Gut-After-Functional-Resilience-ebook/dp/B07N6925YK

The Cold Weight-Loss Challenge

How about I show you a way to drop ten pounds in a week?
All that you have to do is work hard in -4 degrees Fahrenheit (-20 C) for a few days while you miss meals and sleep. I did it on a regular basis while serving in the Canadian army. It is not an easy or healthy way to drop pounds. But, I did it anyway and sure felt great when I got back to civilization.
However, If you want to safely replicate this method of weight-loss, start exercising outdoors in the cold. Whether it is hiking, skiing, snowshoeing, biking (yep, I did it in -40 F (-40 C)), skating or just shoveling out the driveway or your neighborhood sidewalk. The cold will take greater energy demands on your body than a room temperature treadmill. This goes especially true if you participate in something like a Polar Bear swim. The cold water gets you breathing deep, burning Calories and moving fast!
The fresh air, containing fresh oxygen and digestion-assisting microbials will usually stimulate a healthy craving for energy dense foods like high protein (eg. beef, chicken, fish, eggs), vegetables and healthy fats (eg. butter). Your body will tend to reject sweets and pastries in exchange for whole foods.
And the sunlight. Even in the wintertime, the natural light can help elevate your mood and immune system. Plus, it just plain looks cool reflecting off of snow or water.
Most important, at the end of day of working, exercising and playing outside, food tastes better and sleep comes more easily than if you were sitting in a warm room, in front of a computer screen or television.
I challenge anyone to get outside for at least 30 minutes a day, in the cold, for seven days and see the improvement in their bodies and mood.
Learn more: Stomach Flattening, Flat Gut After 50 and www.dougsetter.com

https://www.youtube.com/watch?v=RqamylDGaF4

Doug Setter, Army Veteran, How To Get Started With Change Episode 95 - Doug Setter is a certified fitness instructor and former paratrooper in the Canadian Army. He was also a military instructor and at age 40 becam...

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