Tag: fitness

Foods that boost testosterone!

As a man I always wondered how to build my Testosterone levels and wondered what foods could help it. Testosterone is a male sex hormone that plays a role in fertility, sexual function bones and muscle mass. A person’s testosterone level naturally tends to fall with age by 1 percent each year. As we all should know lifting weights is a great way to boost your testosterone but I want to give you a list of foods below that will help you as well.

A person with low testosterone may benefit from the following items

  1. Ginger

People have used ginger for medicinal culinary purposes for years. According to some studys taking a daily ginger supplement for 3 months incrreased testosterone levels. Ginger may also have a healthy affect on your sperm as well.

2. Oysters

Oysters contain more zinc per serving than any other food and zinc is a very important for the health and reproductive function. You may also find this mineral in other selfish, red meat, poultry, beans and nuts.

3. Pomegranates

The pomegranate has been something people have used for a long time to help better fertility. It is used to help boost testosterone in both men and women. It’s antioxidant levels support heart health and stress reduction.

4. Leafy green vegetables

Vegetables like spinach, kale and swiss chard are rich in magnesium which is known to increase the body’s level of testosterone. Some other sources of magnesium include beans, nuts and seeds and whole grains.

Foods to avoid

Some foods can reduce a person’s testosterone levels. People that are wanting to increase their testosterone level should look to avoid processed foods, canned or plastic foods and Alcohol.

Lastly some other ways that many people overlook when they are trying to increase their testosterone levels is sleep. Sleep is something that can increase your testosterone significantly if you are not getting enough of it. Not only will it increase your levels but sleep can also reduce stress and make your body become balanced. Also I would suggest hitting the gym regularly.

If you have any questions or want training feel free to contact me on my Instagram page @qemfitness

Benefits of Semen retention

When it comes to nofap and semen retention this is something that a lot of men struggle with. Some people think that they are just fine masturbating everyday but it isn’t until they run into this issue when they are with a female and they can’t get an erection is when they realize that they have a real issue. What you may not realize is that when you masturbate and release semen you are wasting minerals and vitamins that your body uses to make you a man. In the time that it takes to recover from this is about 3-4 days. So when you do this 3-4 times a day you are literally wasting semen and putting your body into a shock.

When practicing semen retention you will start to notice a lot of things start to happen to you. Below I will list a number of benefits from it.

#1. More sexual power and desire

When you detach yourself from porn and you begin this practice you will actually begin to feel more like a man. When you get around women it will not take much for you to get aroused. You will never experience the feeling of not being able to perform when you’re with your lady.

#2. Sharper Mind

Being an athlete I always stayed in the weight room and worked out on a regular basis. But it was not until I started the practice of semen retention that I realized that my mind would start to be more focused and it would stay sharper for a longer period of time. Steve Jobs also practiced this as we all know the man was a genius.

#3. No more depression and Anxiety

I cannot say that I never feel depression or anxiety anymore but now it is so much rare. I cannot remember the last time that I felt one of these emotions and I realized that this is the best benefit of them all.

#4. Simply more self respect and increased self confidence

When you stop watching porn and practice semen retention you will start to walk with more of a chip on your shoulder. No longer do you feel like a slave to pornography. You will become more confident and start to realize the real power of the mind and how it benefits you.

If you have any questions or concerns or want a consultation feel free to contact me

Coach Q

What happens to your body when you have a hangover

A lot of people don’t realize what is happening to their body when they are having a hangover. They often times just suffer through the symptoms and hope for the best without actually realizing what is wrong with their body. Well today I want to break down each body part that is affected by a hangover and help you understand it more.

When you have a hangover one of the first things that are affected is your head. One of the major issues that occurs is dehydration. The large amount of alcohol upsets the production of vasopressin which is a hormone that controls the fluid balance. This often leads to your head aching the next day.

The next thing that is affected as you may know is your liver. The liver can only detox one drink per hour. Often times people make the mistake of when they feel the headache they look for something to relive the pain such as a Tylenol. Which in most cases Tylenol is a very good pain reliever but when it is from a hangover , when you mix Tylenol and alcohol your liver is forced to work overtime straining to metabolize both substances.

Lastly your stomach is one of the most prominent things that you might notice when you have a hangover. Spiked drinks of any kind irritate the stomach which is why if you drank too much the thought of food or eating food night make you feel sick. Some of the foods I’d suggest eating to help you ease a hangover are bananas, eggs, watermelon, pickles. crackers or nuts.

Now I know nobody’s goal is to ever get a hangover but in the end it may happen to the best of us. So if this happens to you the best solution I can give you is to let time take it’s course and to stay hydrated. I would suggest drinking plenty of water and to get as much rest as possible.

Benefits of meditation

When it comes to meditation a lot of people have mixed feelings about it. I often found myself doing it before basketball games just to calm my nerves and get in tone with my inner self. There are many different techniques when it comes to meditating different than the one that I used. Others do it for different reasons but I often find that people tend to have a bad idea when it comes to meditating. They think it’s not doing it for them or it is just a myth but I want to give you the benefits from it and how it can help you.

  1. Meditation leads to a thicker brain size
  2. Meditation linked to better control of emotions and memory. Certain studies show that meditation significantly increased peoples grey matter in their brain more precisely in the hippocampus region where it focuses on memory and emotions.
  3. Meditations shows to have a positive affect on genes
  4. Lengthens attention span: I experienced this first hand for me because when I would practice meditation before my games I would start to listen to my breathing and control it and when the start of the games started my attention to detail was so much sharper than when I would just go into the game without meditating.
  5. Reduces Stress: Regardless of what situations may have you stressed out at this current moment and time I would suggest mediating because it will definitely take weight off your back and causes you to relax.

Overall I think meditation is something that is very overlooked and when it is done can be very beneficial to you. When I first started out I thought it was not worth doing but then eventually as I got older I realized all of these benefits from it. Try it out for a couple weeks and let me know what you think!

Coach Q

Wonder if Intermediate fasting is for you?

Today I wanted to break down intermediate fasting. A lot of people have a lot of questions and concerns when it comes down to it and I wanted to bring some clarity to some of the questions that you may have. Below I am going to break down the benefits and perks from it and you will find out if it is a good fit for you.

Well one of the questions you may have while reading this is what is intermediate fasting? It is eating within a restricted period usually involves a fast window about 16 hours and an 8- hour eating window.

Some tips to help you

  1. Don’t break fast with a heavy carb meal try to eat a more balanced meal with protein and healthy fats
  2. You can use coffee and tea to curb your appetite just NO SUGAR or creamers

Health benefits

  1. Can help cut help calories by limiting the time period you’re eating
  2. Boost your immune system
  3. Cellular repair of damage and dysfunctional cells
  4. Human growth hormone increases

All of these things are very beneficial when it comes to your body and fasting does help you a lot if you do it the right way. But on the other hand if you have a history of eating disorders or underweight I would not suggest this type of fast.

Why lower calories is not always a better option

A lot of people fall into the trap that eating things with less calories is always a good thing. They go to restaurants and look at the menu and try to see which option is the one with less calories and they automatically assume that this is the healthiest. But I am here to tell you that it is not.

Just become something has less calories than something else does not mean that it is more nutrient dense. This example can be very extreme but you can see how something like this could play out. A lot of people stress that if they eat too many calories that it is unhealthy for them and are very strict when it comes to eating foods with a higher calorie count. But if you slip up from time to time it’s okay you will live and see another day. It’s just being mindful of what you are putting into your body is what I want you to be aware of.

Something that I would suggest when looking at foods with different calories is this:

  1. Check the ingredients
  2. Check the overall sugar content
  3. Check the number of servings in the package

While calories can be a very helpful tool it is never a life or death matter if you eat over your calorie intake for the day. Also there are helpful tools you can use such as caloric measurements to keep your portions in check. But most of all make sure you are getting the proper nutrients and eating whole foods that will help you get the body you are working for.

Self Confidence

Often times when people first start going to the gym they are going for a reason. They either feel as though they are over weight or they want to gain weight or a number of other issues. But as you start to work on yourself and start to look better you will start to notice your confidence start to rise. When you look in the mirror you gain confidence and feel good about yourself. But in today’s society self confidence is often looked at as cocky or arrogant. But I am here to tell you this

Have the most confidence in yourself no matter what people may say. As I start to level up and be more assertive with my time people often confuse me to be arrogant or being cocky. But this is something that comes with the territory, when you are confident in yourself and become more aware of everything around you, you will find yourself distancing yourself from other people. You will find yourself cutting ties with people that are negative and start to put yourself first than them. And trust me they will have an issue with that but at the end of the day you have to do what makes you happy.

Once you stop worrying about what other people’s opinions and what they may think of you, you will start living your life to the fullest and become much happier. Getting to the gym and working out is one thing but once you have that slimmer tone or added muscle that you always wanted you have the right to have confidence in yourself and don’t let anyone else tell you otherwise.

Coach Q

Foods for your body

I wanted to make a post about different foods that benefit different body parts. Often times when people think about foods they never think about how one particular food will benefit them. Growing up people use to say eating carrots will help my eye vision but it wasn’t until I actually did some research that I realized that they actually do. By incorporating different types of fruits, starches, veggies, nuts, and protein you will have your bases covered and will be feeling great! Below I will breakdown it all to you

Food for healthy hair- Salmon( omega-3’s build brain & Nerve cells which are essential for learning and your memory), nuts ( Vitamin E shields cells from free radical damage), berries ( antioxidants fight stress and can improve memory)

Healthy eyes- Eggs (lutein & Vitamin A which protect eyes & support function) Citcrus foods (Contain Vitamin C which lowers risks of cataracts) pistachios (Vitamin E boost eye health)

Healthy lungs – Green tea ( Quercetin acts as a natural antihistamine, Broccoli ( glucosinolates which have been shown to fight off cancer and lung cancer)

Healthy skin- Sweet potatoes ( beta-carotene helps to protect skin from sun damage) Walnuts (fatty acids for healthy skin) Broccoli ( Sulforaphane which protects skin

Healthy Muscles – Chicken ( high protein great source of B vitamins, Beans (good source of plant based protein), yogurt ( Fast digesting whey protein)

Hopefully you find this blog helpful and will help you have a better understanding of your body.

Foods with richer vitamin C than oranges

A lot of people automatically assume that when they hear the word vitamin C they automatically think of oranges. But what you may not know is that their are many other foods that have more vitamin C than oranges. Vitamin C is great for growth and repair of body tissues. Vitamin C is also beneficial to people who’s immune system was weakened due to stress.

While vitamin C may not be the cure to the common cold there is a lot of good research that shows that it helps reduce the risk of developing further complications when you do get sick. Vitamin C is a very strong antioxidant in it’s self that can help boost your blood antioxidant levels which in turn help reduce risk of chronic disease.

One small orange has 51.1mg vitamin C and a medium orange has about 69.8 mg vitamin C. The minimum requirement that a human should consume is about 75-90 mg a day.

Below are some of the vegetables that contain more vitamin C than an orange are :

  1. Bell Pepper 341mg
  2. Broccoli 132mg
  3. Strawberries 85mg
  4. Kale 80mg
  5. Pineapple 78mg
  6. Kiwi 64mg

Hopefully this article convinces you enough to start thinking about your vitamin C intake. If you have any questions or concerns feel free to contact me.

Coach Q

How the brain benefits from exercise

While a lot of people exercise for their physical appperance and looks a lot of people may not know that it is also very important for healthy brain function. Exercise has been shown in many different studies to improve moods to energy levels to even cognitive functions. I know for myself after I workout I am always in a better mood than I was before.

Some of the benefits are

  1. Exercise can improve working memory
  2. It will improve your mood and fight depression
  3. Increases concentraion and focus
  4. Shown to improve overall conginitve performance
  5. Boosts energy level
  6. Helps maintain brain volume and healthy brain aging

Onr of the major factors that shows how exercise can increase the production of BDNF (brain derived neurotrophic factor). BDNF protien helps regulate synpatic plasticity which is very important for learning and memory. It also helps with growth and helps the brain mature as well. The higher the levels of BDNF in the brain are often lead by better learning and memory retention.

Overall exercise will improve the functions of the brain in many different ways. Next time you go workout take notice of how you feel before you workout then notice how you feel after! I promise you will see a major difference

Hope you find this article helpful, and I will be back to blogging everyday now! Talk to you all soon