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Cardio Strategy For Getting Ripped.

Me.
Hi!

Simply Eat Less.

In my experience in the Health & Fitness Industries over the last 3 decades, I have found that the decision to include mega-loads of cardio or hardly any at all swings through the bodybuilding culture like the pendulum of a clock.

There’s a new fad with a new name every few years or so, backed up by some new (limited) study and an awareness marketing campaign led by some famous ‘celebrity’.

Many who favour cardio claim that it allows them to eat more. That is good, right? Eating more is anabolic, isn’t it?

On the other end of the cardio spectrum, supporters of LESS CARDIO insist cardio is the most catabolic thing that can be done. They claim that it has to be avoided.

Solution they come up with: simply eat less.

So, should you do more or less cardio?

I won’t pretend to try to solve this dilemma but I will give you some facts, as I see it and have experienced it. Hopefully, it takes you closer to the doorstep of your ultimate condition.

It’s your BODY SHAPE, not BODY WEIGHT that MATTERS most.

The 80:20 Principle.

First, let’s clarify what is the actual goal in terms of physiology? 

Based on one of Nature’s Principle (the 80:20 principle), the vast majority of “fat” in our body (over 80%) is collected in one form and stored in body fat cells.

The process that the body uses to consume this energy and effectively get rid of it – is called lipolysis.

I’m going to try to detail the mechanism of this process with exercise (avoiding diet for now).

In my experience of helping hundreds of individuals over the years is that I find that The difficult part is when : we have to apply these “truths” to the many different circumstances and body types that we find in the sport of Physique Artistry/Bodybuilding.

Become better at “being comfortable at being uncomfortable “ to keep your pendulum ticking … & your life, living

Everything is hormonal-driven.

Activity-related hormones epinephrine and norepinephrine speed up lipolysis greatly.

When we start working out, we firstly use the readily available energy in our blood, called GLYCOGEN. The body starts shuttling out these glycerol and fatty acids (fat) from our body fat cells. 

research shows that the greatest increase in fat usage starts immediately upon exercise, hits a peak level within 5 minutes, sharply decreases, by the 15-minute mark starts to plateau, and within 30 minutes is back almost to a rate matching a control group. 

So, what do we do with the common knowledge that carbohydrates (blood sugar/glucose) are used exclusively for the first 15-20 minutes of cardio? 

As most of you are aware, blood sugar is the dominant source of energy used by the cells of our body at the start of exercise. As you do cardio, the body digs into longer-term energy stores, the liver (through the action of the hormone glucagon) starts pumping out stored glycogen and as described, body fat cells start releasing glycerol and fatty acids.

The question we then ask ourselves is – does the liver run out of glycogen? When it does, what happens then?

People ask – “why?” … I /My curiosity continually askS “why not?” Seek possibilities… always

As long as Body Fat is available …

It is quite obvious that When we are exercising, we are moving the body towards an Energy Deficit.

My understanding is that the body & in particular, The liver, tries to contribute to the energy deficit.

How does it do this?

it does so by converting amino acids into glucose.  I’ve learned that the liver has a reservoir of aminos available. Despite this, this process is STILL a catabolic phase. And what is “catabolic?”

It simply means “muscle wasting “ or muscle deterioration.

Interestingly, though, even during the harshest, longest bouts of exercise, studies show that only 3 to 6% of energy is consumed from amino acid use. 

As long as fat is available, the body spares protein as if it were the most precious commodity it has.  Nice to know the brain agrees with us on that one.  We need to dig a little deeper to get a better understanding of how the body tends to operate.

There are many variables we need to bring into the equation before we even address things like duration, frequency, and intensity.

Even a small percentage of amino acid use can add up if it’s a repetitive occurrence. I also mentioned “as long as body fat is available”…

Same weight. Different body composition. The right has higher Muscle: Fat Ratio. L: 15% body fat. R: 6-% body fat.

Body Type.

Many individuals don’t get to that stage (under 10% body fat) to worry about not having sufficient body fat available to be used as Energy, during exercise.

The variable of BODY TYPE is an important consideration when deciding HOW MUCH CARDIO an individual should do. There are 3 main body types – ectomorph, mesomorph and the endomorph.

What is your body type?

In my experience, An Ectomorph, has to have a healthy fear of “too much” cardio since they will be at the top end of the population in terms of using amino acids for energy. The more, the better, in their case.

In the middle of the spectrum, those that lose moderately slowly (like me) need to understand that muscle preservation is their greatest asset. We need to see cardio as a very necessary part of their daily habits and any kind of preparation for competition.  

It has been and still is, a KEY daily habit of mine.

On the other end of the spectrum, you have the Endomorphs. For these individuals, more, rather than less cardio is the way to go. They usually have a lower metabolic rate to begin with and tend to carry a very high level of fat deposits.

The more cardio, the better.

The Rate of Lipolysis.

Here is where armchair interpreters of research often start showing that it takes more than throwing some big words around to master the subject.

KEY FACT: The rate of lipolysis is virtually unchanged whether we’re at just 25% of our VO2 max or 85%.

That means that whether you’re walking on a treadmill or slamming out 30km/hour sprints, your body is releasing the same amount of body fat to be used.

Before you say, “Aha!! I knew that slower, longer cardio sessions were the right thing to do,” don’t!

You first have to differentiate between just releasing fat to be used and actually using it. 

If you maintain a slow or high pace, a percentage of the energy will come from your fat cells . That’s a given.

In the case of the former, even though the body is releasing fat to be used, when it’s not used, it simply resynthesizes the glycerols/fatty acids and re-stored as body fat. 

So, we then ask other key questions like:

1. Due to a slower rate of usage, should one just perform a longer duration and ultimately use the same amount of calories as someone doing a shorter but harder session?

2. Which will use more body fat and which will be less catabolic?

You should Keep in mind that the body has a vested interest in using these fatty acids for energy.

It doesn’t take a rocket scientist to deduce that Glucose and glycogen (the energy currency of our body & brain 🧠), aren’t in endless supply.

It’s obvious that when activity levels increase, the body needs to turn not only to its larger material source of energy, but it wants to be efficient at it.  Remember that – it wants to be EFFICIENT AT IT.

As the RATE OF LIPOLYIS is increased, so is the blood flow to the exercising muscles, and so are the chemical processes that convert the fatty acids into usable energy. 

TWIST IN THE ROAD.

Here is yet another twist in the road. 

As intensity increases, these glycerols are used at a higher rate – a good thing. But, when exercise intensity reaches a level where blood flow is necessarily shunted more sharply to the working muscle tissue, blood flow to the available fat stores is restricted tremendously, decreasing the rate of fat that is made available to be used as energy.

That is why I tell all my former students that the OPTIMAL TIME to do cardio & burn more fat is first thing in the morning, upon waking and … on an empty stomach.

Like I said earlier , If we perform light cardio we release just as much body fat as high-intensity work. What is the risk of losing muscle here?

Answer: the risk of losing muscle is low.

However, but then due to a slower rate of fat usage, we simply re-store the released body fat.

So, you may be thinking – “why don’t We just do longer sessions of low-intensity cardio?”

Yes, you could but it would not be the most effective use of your time. And why?

Well, research shows after 30 minutes, fat release actually decreases – not increases as conventionally taught. 

Trying to keep every variable straight is like trying to catch a greased pig.  It’s like the squirrel in the animated movie Ice Age; as soon as you stick every available finger and toe in the leaking wall of ice, another confusing point of physiology springs out of a new crack. 

No wonder there isn’t a consensus on the subject.

As I mentioned in the beginning of the article, you would be making a mistake if you take this article as covering every facet of the subject – think of this as just an outline and the book isn’t finished.

Seeing your progress, any progress, however small, is a motivating factor.

ACTION PLAN.

Read on for an action plan…

The ease of your body’s ability to burn body fat will affect how much cardio you do. This is depended on your body type & genetics.

Being that all of cardio is catabolic, you want to do the least you have to in order to be shredded. 

For some that may mean twice a week and for others that may mean twice a day. 

Consider two glaring facts:

One: Your body immediately starts releasing body fat with exercise and continues for 30 minutes until the law of diminishing returns virtually eliminates any further benefit. 

If we are going at too slow of a pace, the released fat gets re-stored and if we get too high in our intensity, we shunt blood flow away from fat cells.  As such, I believe, there are two types of cardio that we can benefit from and still meet our goal of sparing as much muscle as possible. 

The first is thirty-minute sessions at a good pace – heart rate sustained at 130-150 beats per minute for most people.  Remember, even at just 25% of our VO2 max we’re going to be releasing all the body fat that we can, but we need a pace that will actually use what is released, but not so much intensity that the body goes into a fight-or-flight mode channelling blood to the muscle tissue systemically and away from the adipose cells and organs. 

The best natural bodybuilding athletes/champions know and understand how to do this better than almost everyone. Their “Double-edged sword” of keeping /maximising muscles and maximally losing fat is the challenge /opportunity.

I also believe the value of super-high-intensity cardio is tremendous but you have to weigh the catabolic effects and the fact that it won’t take long to be counterproductive and decrease the amount of fat actually being released (due to the changing blood flow patterns). 

I would recommend using high-intensity sessions 1 to 3 times per week for 15 to 20 minutes to create longer-term fat usage through the increased metabolic effects. 

Ectomorphs may have plenty by doing just 10-minute high-intensity sessions, but even endomorphs shouldn’t do more than 2 to 3. The amount of actual leg muscle recovery necessary should be a limiting factor – you’ll need to recover almost like a leg workout.

A major turning point in Alan’s life was coming to me for help. I helped him, help himself … build his bridge from where he was to … where he wanted to be. Saved his job … saved his marriage … saved his life.

Base-line

The “baseline” 30-minute sessions could be done daily or even twice a day for those who lose weight slowly or have more lower body stores to contend with. 

That doesn’t mean that longer, slower cardio is worthless, you just get a fraction of the fat loss after the first 30 minutes. 

Breaking up an hour of cardio into two sessions can net more fat loss if the pace is high enough and consistent. This is what I do. I try to do 30 minutes walk in the morning on a treadmill and another in the evening if I have the time.

The great thing about human performance research, however, is that we’re still very much in a pioneering phase. 

Studies conducted with different variables keep adding to our understanding and more specific information is sure to be discovered. 

For now, this is my story and I’m sticking to it.

Keep safe. Keep punching,

Until next time,

P.

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HUMANE-NESS is DYING.

A few of my thoughts in a poem for you: –

Be more Humane. Begin with you, first. Be more humane with you, first. Then … share that humane-ness with others.

** HUMANE-NESS IS DYING **

The tired soul is dying
Leaving a void within,
The Humane-ness is lying
In silence, again, we begin;
In Freedom & bondage
Where deception runs deep,
They pass to their advantage –
The kingdoms are for keep.

And gaze while they’re sleeping
By reaching for height,
They rest in your feeling
An amazing bright light.
When doubt fills our glories
Of layers unfold,
It is then that the stories
Of our history are told.

Outnumbered I spoke with them
Recalling memories of delight,
But who could decipher them
When we’re living in fright.
Beyond all refusal
The doubts in our glories,
The wind is a dismal,
And Are part of these stories.

The waving of tall grasses,
The song of the hidden sinner,
That croons as it passes
You do so with a little quiver.
The heavy-heart is a fool
The summoning of jealousy,
The confusing schedule
Must blend until you see.

Without these, indeed, you
Would discover before too long,
Just like I would read to you
The words of a beautiful song
That exhaustion would linger
When flowers don’t bloom,
The melodies of a singer,
Of The hypnotic tune.

And, melding with each
For far too long
There, sadly humane-ness is dying
We are in need of a happy song.

  • Paul 💝alentine –

My gift 🎁 to you.
P.
~~~~

I love this quote. Increasing your awareness is parameters to having clarity and success in your life. SEARCH. Become the BEST ‘searcher’ you can be. One day .. you may find ALL the answers you’re seeking for YOUR questions to give ‘meaning’ to your life. A wonderful book says – “Seek and ye shall find; Ask and ye shall receive.” True.
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My MISTAKES are ….

ME. Mistake-riddled ME…. But I am happy being IMPERFECTLY PERFECT, just as Jesus Christ was. His life was a great example of what FAILURE was. Not an easy path to follow …. But I will. Because I BELIEVE in JESUS and what he stood for. Just like GOD intended.

… too numerous to list here.

I have made many mistakes. I will try to express it in words like this.

There were many times …

When I should have kept my mouth shut 🤫….

And I had spoken;

When I should have waited …

And I had left;

When I should have been patient …

And I had been haste;

When I should have been more caring & tender ….

But I had been tough;

When I should have faced my fear ….

But instead I had turned my back like a coward;

When I should have gone the extra mile …

But I stopped short;

When I should have been the first one to say “I am sorry “…

But allowed my anger to take over;

When I should have forgiven …

But hung on to resentment that ate me from within;

When I should have asked for help ….

But instead let my ego sabotage the achievement of my goals;

When I should have led

And yet, cowardly followed;

When I should have ran ….

But instead walked;

When I should have told the truth

But instead, lied;

When I should have offered assistance…

But instead wallowed in self-pity;

When I should have prayed to GOD

But instead lacked faith and belief;

When I should have had the strength to say “NO” …

And agreed to gain now and lose in the long-term;

When I should have listened to my heart

But allowed logical thinking to have full sway in decision making;

When I should have been active & engaged …

But instead was aloof and elsewhere but in the moment;

When I should have been more aware of my surroundings and those in my immediate sphere….

And instead was so self-absorbed ;

When at times, I should have been FOCUSED IN ATTENTION…

But instead included unnecessary NOISE;

When I should have reached out and touched someone …

And instead let selfish desires dominate;

When I should have found the lesson

And yet focused on the problem or issue at hand;

When I should have rested & allowed recovery…

But instead ignored trusting my instincts and suffered as a consequence;

When I should have stopped …

But lacked the ability to delay gratification;

There were times when I should have allowed my curiosity to get the better of me;

But instead I blocked my ears

When I should have cried …

But instead smiled and laughed;

When I should have said a few words …

But instead gave a thousand;

When I should have let my unusually strong 💪 stubborn-ness to dig deep;

But instead, succumbed to a feeling of weakness and gave up hope …

And ….

On … and … on … and … on ….

One thing is certain –

There’s still more mistakes to come

Life goes on

One thing that I have learned from making tonnes and tonnes of mistakes … of having experienced so many fuck ups …. Of failing multiple times is …

That I am more COMFORTABLE at tolerating the UNCOMFORTABLE FEELINGS of making a mistake … or fucking up … of failing … of failing …. Of failing. …..

I don’t see mistakes as mistakes anymore … but instead as OPPORTUNITIES to find solutions …. To stretch boundaries …. To DESIGN NEW RULES …. To CREATE something DIFFERENT …. To START ANEW.

I’m unsure of the future …

But I am not concerned;

I will rely on those closest to ME …

And I will share their burdens … as they share mine;

I WILL continue to ..

LIVE & LOVE 💕.. & LEARN … with the understanding that I am IMPERFECTLY PERFECT and …

Until my physical form on earth reaches its finite end and my spiritual self continues into INFINITY…

Because …

I BELIEVE that GOD is ALWAYS WITH ME …

And that makes me FEEL INVINCIBLE.. as I AM GOD … I AM INFINITE.

And YOU ARE TOO … if you believe.

What mistakes have you made?

What have you learned?

Be safe. Keep punching,

P.

ME. Mistakes and … all.

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A TASTE OF INFINITY.

A collage of CHAOTIC LINES …. somewhat organised into some kind of ORDER… to CREATE an IMAGE.

The “DOT”.

Aahh … I just love lines …

Let me ask you a question: what’s a drawing/sketch ?

Yep, a series of lines!

And here’s another question:

“What’s a line?”, I ask my kids …

yep, a series of dots!

“What’s a dot?” … the beginning, middle & end of a line. Right?

Well, one could argue that a “DOT” has no beginning, no end… it gives us a taste of INFINITY. If you can’t comprehend this idea, maybe in the 3rd dimension, that’s alright… it is definitely INFINITE in the 4th dimension.

I love drawing ✍️ and managing the fusion of ALL kinds of lines, mostly, to get lost … to become one with … to allow the love 💕 you have WITHIN … just waiting to be expressed…

… in an image that would hopefully be able to be understood and appreciated.

Life: Connections upon connections. A continuous pathway to … nowhere. Line Drawing – My Life: in frames Your task: draw your life in frames.

To LISTEN a little BETTER.

You see, after over 4 decades of practising the ART OF FINE-LINE Drawing ✍️, I have found that –

~ it allows me☝️ to LISTEN a little BETTER to my INNER voice … and ACCEPT my CREATIVE EXPRESSION … as I realise that LISTENING 👂…. TRUE LISTENING is a ….. FORM OF ACCEPTANCE

~ it allows me to …. NOT THINK 🤔 SOMETHING UP (some untraceable goal … I’m the clouds ☁️ somewhere up there ….) but instead encourages me to …. GETTING SOMETHING DOWN … GIVING SOMETHING

~ it reminds me that I am NOT DOING…. I AM GETTING…. I AM GIVING (hopefully, to an appreciative audience)

~ it reminds me that I AM ENGAGED IN “LISTENING “ … & that I have (still) much to learn and …. MASTER

~ it reinforces that I am not the CREATOR… I AM THE CONDUIT through which this Energy force .. this ESSENCE OF LIFE… this endless love 💕 … is TRANSMUTED.. into what eventually becomes an IMAGE… that hopefully RESONATES with the audience

Here’s are a number of picture of dots, lines and shades chaotically fused together into a somewhat orderly structure.

What do you see?

SIMPLICITY enfolds COMPLEXITY

One positive result of my fine-line work is that I CREATE or BRING TO LIFE … images that hopefully RESONATE with the heart is at least one viewer.

Many times, I don’t know what I will produce …. As I fuse and bring ORDER to the CHAOTIC lines …. The Art or image I produce is given life … and emerges on to the pages and fundamentally comes about because drawling lines allows me to TUNE IN to what is already there

Feeling the movement of my hand as I caress the ink pen to draw lines in the page …. gives me the strong belief of the POSSIBILITY that the UNIVERSE is helping me with what I am doing (always) … as I become a WILLING SON of GOD and accept his offer of help and guidance in all that I do.

Drawing ✍️ lines HUMBLES ME as it reminds me that GOD is the GREAT ARTIST 👩‍🎨… the GREATEST DESIGNER

You will see that for some drawings …. There is a lot of uncertainty. For example, In certain parts of the pages I began with chaos (scribbling lines & dots) & moved towards order & in other parts I started with order & transitioned to chaos (randomness).

It appears simple…

.. but Simplicity in this case, enfolds complexity (the picture communicates – symbolically, various aspects of life).

What can you see? (In my art)

Maybe life is just a sequence of layers of energy that reveals itself to us based on the level of consciousness we attain. Just like the many layers you see here in my line-art.

Does looking at my picture in portrait reveal something different to you? What about landscape? Upside down? What images get reflected in to your conscience?

In many of my drawings ✍️, randomness is interweaved with order.

My pictures/fine-like Art, are ultimately a fusion of chaos (random lines & “many mistakes”) & layers of unbalanced order) to produce (hopefully something that is visually stimulating & pleasing).

When does a drawing have enough lines? When is it one line too much?

My question to you is: When is enough, enough (could apply with most things in life)?

Thank you for your Attention.

Keep safe. Keep punching.

Until next time,

A fusion of chaotic lines managed into some kind of order.

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The KEY Skill of IMPERTURBILITY

Do you see the “FOCUS “ in my eyes?

Weapons of Mass Distraction.

Individuals like you and me have been battling many battles since we were born. Heck, human beings have all battled battles every day since the beginning of time.

Many battles – some Real, many Imaginary.

I like to think of these as the PRISONS WITHIN. Most of us live within the prison of our own minds, with anxieties, fears and uncertainties cluttering our brains and steering us away from mental freedom.

Currently, we are waging a war against being distracted. Yes, you read that right … we are constantly waging a daily war against formidable Goliaths, ripping our control over our ability to FOCUS.

These formidable Goliaths control the platforms and framework on which the increasing advanced technologies rest … and are voraciously consumed by the masses. Individuals have easy and relatively cheap access to and from the Weapons of Mass Distraction (WMD). 

In the 90s, we came to know what the “Weapons of Mass Destruction” were during the annihilation of parts of the Middle-East.

Who are “YOU?” Learn to love ❤️ YOU, first.

Are WE really winning?

Yes, you could argue that we are winning against the infectious diseases that have afflicted the human race. The advances mankind has made in the last 50 years in the fields of Bioengineering and the hard Sciences have benefited the lives of millions.

It has made our lives more convenient. The question we’ve got to ask is – convenience in place of what … our freedom and our ability to control our lives?

However, the recent COVID debacle may not support this (winning against infectious diseases).

It seems, to me anyway, that while the infectious diseases are under control (Externally) … we are losing a lot of ground in our true UNDERSTANDING OF THE SELF. This is significantly affected by the increasing tendency to be DISTRACTED.

Our individual ability to MANAGE THE MIND … our ability to manage the CONFLICTS WITHIN .. INTERNALLY … has been on a downward spiral.

People are struggling to achieve “Peace of Mind” at all levels of society. It is an epidemic.

You, me … each and every one of us NEED to guard the doors of our mind like a good bouncer guards a nightclub door and stop potential trouble-makers.

Individual’s skills at doing this varies greatly and I believe the majority still have a long way to go in terms of mastering that skill being the BEST BOUNCER TO THEIR BRAIN.

In order to be a good bouncer, you must first try to become more AWARE of YOU. This increase in AWARENESS should be a positive one. You should then FIRST try to find your own HEALTHY STRESS LEVEL in life, for example, are you a –

1)   Racehorse

2)   Tortoise

Your increase in Positive Self-Awareness should be built on a strong foundation of the KEY SKILL OF IMPERTURBILITY.

And what does this mean?

Wonderful insight in to the mind of a Great Leader. Be courageous. Everything stems from courage. Never let anyone or anything tear your dignity from you.

PRESENCE of MIND.

Being “imperturble” refers to having the coolness and Presence of Mind under ALL Circumstances … not some of the time but ALL of the time.

Having the presence of mind in ALL weather .. in calm weather … and in storms …

Having a presence of mind means having a CLEARNESS OF JUDGEMENT in MOMENTS of GREAT PERIL.

This is one of the KEY SKILLS needed to live a relatively GOOD LIFE. 

For life. 

This is a key skill that is not spoken about often … a skill that does not get ‘the light of day’ … The KEY SKILL of IMPERTURBILITY.

To dig deep, you have to dig deep.

Improving your AGILITY ABILITY Ratio strengthens your Aura of IMPERTURBILITY.

Another version of the “Warrior of Love 💕 “ within

In my experience, because individuals don’t know themselves as well as they think they do, they don’t know what their STRESS TOLERANCE Levels are. As a result, their ability to RESPOND to Stresses is very poor. They essentially DO NOT have the necessary skills to RESPOND appropriately and sufficiently.

Improving your AGILITY ABILITY is heavily influenced by your ability to ADAPT. It is in the process of adaptation that you strengthen your Agility Ability Ratio.

As a mentor told me long ago –

“It is not the smartest or strongest who survive .. it is the one that ADAPTS the fastest.”

In my experience of life and from learning from other peoples’ experiences through life, another thing that helps is to begin by ACCEPTING the IDEA … the School of Thought … that ALL STRESSES OF LIFE is “NORMAL”.

This perspective helps improve your ABILITY to ADAPT and hence your AGILITY ABILITY Ratio.

“where do I begin?” you may be thinking.

Well … 

Just BEGIN.

That is a START.

BEGIN … WITH YOU.

BEING … Just BEGIN.

BEGIN … to summon your COURAGE.

Yes .. that is where your BEGIN.

It takes COURAGE just to BEGIN.

Then .. 

BEGIN … 

BEGIN … to BELIEVE IN YOU … 

AGAIN.

And … 

AGAIN.

Just … 

BEGIN … 

Today … NOT tomorrow.

BEGIN  … to KNOW YOU … 

… the 

REAL  … YOU.

YOU CAN DO IT.

Just DO IT (love this NIKE slogan).

Go … search … for the BEST OF YOU.

Thank you.

Hey, it’s early Christmas 🎅 Day today … and here I am writing these thoughts while my family sleeps ….

so, Merry Christmas & a Happy New Year to you and your family and those you care for dearest.

Until next time,

P.

Balance & symmetry brings you closer to harmony … to beauty …closer to infinity. Just like mathematics does
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I AM AN ARTIST.

“ I AM AN ARTIST 👨‍🎨.

For some of us, we learn best by going where we have to go and doing what we have to do.

I CREATE (Art), in a number of ways …

I express my love through many mediums …

I PLAY with –

⁃ words …. In poems, blogs & books

⁃ fine-lines with Black fine-nib pens on white paper

⁃ the human physique by playing with Dumbells, energy inputs, processes and imagination

⁃ Lifestyle variables to DESIGN TAILORED LIFE & LIFESTYLE SOLUTIONS for individuals

⁃ Consciousness to “see” what many do not in the current & future

First and foremost, I AM AN ARTIST 👨‍🎨…

Of LIFE.

I may need a different mix of chaos & order … a more challenging mix of comfort & discomfort … a varying mix of stability & flow compared to more “normal “ people.

People may find it weird, but …

That’s ok.

I see life as an very large experiment made up of many smaller experiments. I refer to these experiments as experiences.

And I Am … the Scientist at heart… with an artistic soul.

I practise the Art of Physique Artistry/sculpting. The Art of the building towards better BALANCE & SYMMETRY with the OPTIMAL FLOW of MUSCLES.

WHAT WORKS For ME.

I remind myself that I must experiment with WHAT WORKS FOR ME.

As an Artist 👨‍🎨, money does not validate my credibility.

As an Artist, my credibility lies WITH ME, GOD & My WORK. In other words, if I write a Blog … a poem … if I sketch ✍️ a fine-like picture of beautiful building architecture … then, I write or draw – whether it will sell or not.

I CREATE what WANTS to be CREATED.

I listen to my soul.

I AM A PERPETUAL CHILD.

Since my Artist is a child, the natural CHILD WITHIN… I try to make some compromises to its sense of timing.

Timing is important … a characteristic that is not given it’s fair due.

Many times I will write poorly… draw badly … sculpt awfully … perform poorly. I allow myself to do this … to get to the OTHER SIDE. The side that spurns creative thought …

In my experience, IMAGINATION & CREATIVITY is it’s OWN REWARD.

I have been and am, continually in awe of the wonders & daily little miracles in life … of Life, itself.

One of My jobs is to continue to be in awe of the wonders of life and retain my CURIOSITY… to ALWAYS DEEPEN my understanding and increase AWARENESS of the MYSTERY of LIFE.

I love photography Art, especially of Flowers 💐.

Sense of self Respect.

As an Artist, my sense of self respect comes from my belief that I am created in the image of God, my internal reflection and from DOING THE WORK.

What work?

My work …

One fine-line-sketch -at-a-time, one set of exercise at a time, one poem at-a-time, one blog-at-a-time … one dream at-a-time. Five years working on a lifestyle proto-type, 10 years working on an entrepreneurial adventure, a lifetime pursuing a dream that takes a lifetime.

As an Artist, making money is not what drives me. I do not need to be extremely wealthy & rich but I do need to be RICHLY SUPPORTED by those who love & BELIEVE in me.

My CURIOSITY NEEDS to be fueled for my intellectual, spiritual & philosophical needs. These needs as well as my insatiable physical & emotional needs have to be continually fed to continuously EVOLVE.

I must …

Never allow these needs to be stagnant, for this will show in my work. If will show In my life. It will show In my temperament. …

… In my aura, my vitality.. my life force.

It is very important that I keep moving …. As this allows me to CREATE.

I need to CREATE to express my love for life … of life . If I fail to create, I get moody.

Nobody likes a moody – me.

In order to CREATE I must stretch the boundaries … making new laws … encouraging novel ways of looking at things … and not necessarily following the existing laws and staying within the current boundaries.

First, I must BREAK ALL THE RULES.

As an Creative Artist, I need to continually FEED and NURTURE my ARTIST CHILD… for the more I nurture this INNER CHILD, the more ADULT i am able to appear.

Through the right plan, positive mental attitude, Brad applies principles of my program towards being a lot more who he already is (the BEST he can be)

There is a CONNECTION between SELF-NUTURE & SELF-RESPECT.

When I allow myself to be bullied (very seldom), and somewhat allow to be forced by other peoples’ need for me to conform … to be more normal or more nice, I lose myself.

Sometimes I do. I lose my – Self.

I allow myself to succumb to the whims of the ordinary man, to be ordinary like the ordinary. Something My inner fibre of being just does not agree with.

I sabotage my CHILD ARTIST.

For when I am not creating, I am not a very nice person to be around. I am certainly not “normal” or very nice – go myself or to others. Many say I am “weird”.

So be it.

In my experience, There is a connection between self-nurture and self-respect.

Be the best you can be for you, first, then by default, everyone gets the best of you. Vv.

Creativity is a SPIRITUAL JOURNEY.

Every time I create something from nothing, I feel the creativity is a spiritual journey. For me, doing the ART WORK is a SPIRITUAL PRACTISE.

To me, there is never a “finishing line” or point where I can say that “I have made it!”

It seems that when I feel I “got there” … “there” vanishes. Vanishes into thin air. Just like that . In sculpting the physique for example, I have been working towards the elusive holy grail of bodybuilding: balance & symmetry.

Haven’t found it for almost 30 years now.

Every time I create … I have a piritual journey.

I NEED to keep moving … like a Spiritual Shark 🦈… if I stop improving, I will sink to the bottom of the Ocean of life and …

Die.

MY WAY like LIFE’S WAY is not the “straight & narrow path” as the majority take … but one instead which is literally “my way”

MY WAY is a SPIRAL PATH… not the straight & narrow. My way is a spiral path because I AM an ARTIST, but more importantly, I am created in the image of God.

It is a simple and as complex as that.

As an artist, I am a traveller. In body and in spirit & imagination. I yield to my SPIRITUAL LEADING.

The Creator bestows on us the gift of creative thinking & doing. Our recognition & use of our gifts, given by God, is, in turn, our gift 💝 to God.

When you Accept this DEAL OF A LIFETIME… I believe it is the beginning of TRUE SELF-ACCEPTANCE.

Give thanks and praise the Lord.

Amen.

FIRST: MOVE INTO THE BODY, HEART ❤️ & SOUL.

To move into the body, heart & soul, one must first resolve to ACCEPT that one MUST MOVE OUT OF THE HEAD/MIND.

This is not easy.

Especially in a “busy” world with a lot of external & internal noise.

I make exercise a key part of my life because I am and have been seeking a form of MOVING or MOBILE MEDITATION. The execution of well-chosen exercises allows me to practise this … what I call – moving meditation.

This meditation experience puts me squarely IN THE MOMENT… in the NOW.

If I don’t respect the weight and/or don’t focus, I will get injured. I have not gotten injured lifting weights since I began almost 30 years ago.

My goal has always been to seek BALANCE & SYMMETRY in body… which translates to balance & symmetry in mind, heart & soul.

Like I said, earlier, many of us (like me), we DO learn by doing. Exercise, for example, is often the impetus that moves us … moves us from stagnation to inspiration… from seeing problems to opportunities for find solutions … from self-pity to self-respect & living with dignity.

One of the things we learn is that – I AM Stronger … WE ARE … STRONGER THAN WE THOUGHT. From my experience, we learn to have a different worldview… we learn to look at things with a new Perspective.

And a lot of times, this different perspective is the KEY to experiencing life a little differently … a little bit better …

With …

Added …

FUN.

Thank you

Yours in care, compassion & trust,

P.

I love fine-line pen 🖊 sketching. No pencil, no rubber. Black pen strokes. Can you spot the “mistakes?”
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FEARING FEARS.

My fridge magnet. Have courage. Continue to fuel your courage … every single day of your life.

To Risk or not to risk?

The question we all face today and for the rest of our lives is this : to risk or not to risk?

I believe everything we do is built on a foundation of confidence. Whether you’re a student or a master in your field comes down to your confidence in your abilities and experience and … risk to your professional reputation.

I believe that there is an inordinate level of security-mindedness in our modern-day societies. Perhaps We shouldn’t be surprised that in our post 9/11 world, the topic of of risk is a sensitive one.

Prior to the recent covid , in recent history, Scientists have regularly made headlines with warnings about such new risks as (as examples) : bird-flu pandemics and flesh-eating bacteria and old risks like category 5 hurricanes and earthquake-triggered tsunamis.

I believe we live in a world where risk -benefit analysis has become a recognised science… where “risk management “(an area I worked as a senior consultant to multinationals for almost 10 years) … is a popular college major .

It prepares more and more young professionals to work in all manner of industries

But …. here’s the thing …

No matter what safety steps we take or what security precautions we adopt, our risk of death 💀, say, is not approximately – but EXACTLY – 100 percent.

There is no margin of error in that statistic.

Courage is the springboard to success in anything worthwhile.

Elevated Risk-Taking.

I spent my early childhood in a culture that encouraged risk-taking and … a sense of wonder and mystery… one that did not put more of our trust in technology. One that did not think about increasing regulations whenever something goes wrong.

No … there was a communicated emphasis on community & togetherness. There was purposeful shift towards more trust, more care and more compassion.

Three things I think the world needs more of.

My question is: in our modern-day societies, what impact does people’s abnormally elevated security-mindedness has on people’s willingness to take risks now ? That we are being taught one way (in our educational institutions) …. This is the way I remember doing when I was in year 7. There is nothing extraordinary about it … I’ve been doing that since I was in early secondary school and then we learn it again university and further education . … and in our professional careers.

It is a great feeling to do this … but make sure it isn’t your ego that is leading. Stubbornness, well that’s ok.

Life itself is a Risky Business.

I think RISK & FEAR has become an increasingly significant word in American lexicon. If you google these 4-letter words … you’ll receive more than a billion references in less than a second.

I believe people are more sensitive to risk today than at any other time in history. So many are kit merely preoccupied with risk & fear … but I think are often downright schizophrenic about the topics.

This anxiety about risk permeates in American society and impacts it in endless ways. Good. Bad. Ugly. And sometimes ridiculous. American society dictate the world’s societies because well, America is the Super Power.

This fear mongering is everywhere and in everything… embedded deep in the psyche of modern-day citizens, many of which are unaware.

For example, It’s why we have surgeons general warnings on every pack of cigarettes. There are just so many examples of this “fear” everywhere … down to even a phrase : “fear setting”.

How did society become so intrigued by fear /risk – and so worried about it at the same time? People forget that Life itself is a risky business. We have heard many parables and/or stories … and most of us know the messages behind these stories.

Question is – do we truly UNDERSTAND?

It’s like the adventurer who was asked why he climbed the mountains and answered, “because it’s there!”

He took the risk. That’s the message… he just DID IT! No FEAR babee!!

Have no doubt. Help yourself first. You are more than just YOU… God will meet you half way … he ALWAYS does. All you ahve to do is: BELIEVE.

So-called EXPERTS DO NOT always have the last words …

I truly believe the US and many modern societies (Europe and Australia) have cultures that has developed this intense love-hate relationship with risk/fear, in part because it’s always there.

I believe we are seeing a timely and unprecedented convergence of trends and historical & current developments that supports the contention that we (Americans and western societies) are more focused on, and aware of, the risks/fears we face today than any other society In history.

And why?

Well… simply because we can.

People can easily equip themselves (technology) to recognise, understand, catalogue, measure, compare and know more about fears/risks they face than any other society in history.

One truth I’ve learned in my experience in Risk Mamagement is that so-called “experts” (in all fields) DO NOT always have the last word on risk/fears. Sometimes they only add to people’s doubts and confusions about the uncertainties and fears/risks people face in life.

The ratings-driven nature of the media today only further distorts people’s perspectives on the risks/fears they face. As a result of people’s misperceptions, I believe people overrate and worry more than they should. Despite the mind-boggling amount of information available today…. there’s clearly a huge gap between people’s perception of some fears/risks and thee actual magnitude.

Building your strength in the gym is only one definition of what it means to be ‘strong’

What risks /fears do people really need to worry about?

So another question is: what risks/fears do people really need to worry about?

How in the world does the average person make reasonable and wise decisions about their fears and risks they face when their perspectives on the subject is so often distorted? How does the average person decides what risks are acceptable?

Rather than worrying /reacting to every fear/risk…. what’s more important is the skill at discerning which ones you can do something about.

In other words, the wisdom to know what to worry about and the courage to find solutions to the issues and act on them.

I also believe not all fears/risks are bad.

Very important point: WISDOM is different from, and often more critical than, KNOWLEDGE.

In fact, I believe that too often, all information we’ve been given, all the risks/fears we’ve encountered and contemplate.. & all the warnings people receive from so many sources actually combine to skew people’s perceptions.

So, what hope s is that EFFECTIVE Risk Analysis and decision-making becomes MORE difficult rather than less.

So… back to my previous entry – instead of losing ourselves in all the knowledge before us and sliding into more worry, people should exercise more wisdom.

I think it was Teddy Roosevelt who once declared-

“Far better is it to dare mighty things than to rank with those poor spirits who neither enjoy much nor suffer much.”

I’m convinced most of the success I’ve experienced in my life so far and the majority of my personal and professional accomplishments over the years is from a practical formula I developed and used from my early childhood.

I have helped thousands overcome their fears using this formula … and

It hasn’t failed me yet.

It has never failed.

Want to know the “fail-proof” method I use? Get in touch with me.

Until next time,

Keep punching…. Don’t stop believing… most importantly , in –

YOU!

P.

Change your philosophy, change your life. Vv.
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MARRIAGE: The ULTIMATE TEAMWORK.

The 💝alentine tribe (minus our dog 🐶 – Mr Fuzzy/Fussy cuddles

Marriage is Teamwork.

No matter what a husband or wife happens to be or do, MARRIAGE IS TEAMWORK.

From my experience of being married for almost twenty years now and also from learning from other peoples’ experiences, marriage is a great example of ULTIMATE TEAMWORK.

I would go further to say that, given the high rates of divorce, marriages that last are not just because of teamwork but they have teamwork because they are a TEAM THAT WORKS.

Marriage is not about the hope of WORKING AS A TEAM, it is about two people WHO COME TOGETHER… & FIT … like 6 fits into 9, to make “69”.

Family.

God is an Amazing God.

God is an amazing God.

God gives many things.

God does not give individual gifts 🎁 to frustrate a marriage. No. God gives us unique gifts to ENHANCE the marriage. God does not lead two people into a marriage to see “sparks fly”, pulling a husband & wife in opposite directions.

No… God, leads them into marriage to blend and maximise their strengths, their usefulness.

Whenever this happens in my relationship with my wife, I pray to God for his help…. To give me the strength, courage & wisdom to make good decisions.

This is where our faith in God helps us during turbulent times in the marriage. There are many forces (internal and external) that work hard to tear a marriage apart.

If you believe in your marriage & what it represents is important to you, ask for God’s guidance and work hard to keep your marriage .

My beautiful wife of almost 20 years now. My love for this human being keeps increasing every single day.

The most difficult Act of Art of all.

As I see it, much of the problems & tension that occur in marriages comes from the INABILITY to BALANCE the ACT of GIVING to your spouse /other while retaining a SENSE OF SELF.

Mastering this balance, i believe is the most difficult ACT OF ART of ALL in life. I am still trying to master this after almost 2 decades.

In other words, the tension comes from grasping or holding onto what we consider our INDIVIDUALITY. I believe no matter what our gifts, talents or personalities… when they are given To god.

With strong belief in God, he will work & blend it all out and provide balance, because that is just what God will do.

No other team that you are a part of in life – business, sport, religion, politics etc … will ever be as IMPORTANT or benefit & challenge you like a successful marriage.

It takes WORK… a lot of real hard work. It is the complete & ULTIMATE example of TEAMWORK in life.

With God (part of the team, too).

Here’s a few questions for you:

1. Has there been a time when you put one of your individual goals “on hold “ so your spouse could pursue a dream?

2. Was the eventual outcome positive for you?

Until next time …

Yours in care, compassion & trust,

P.

Here we are … my beautiful wife and I. at a dinner party.
Loving & love in the Family provides key input for Balance.
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The Greatest Leadership Statement ever made.

The world has and has had many good Leaders in all fields but very few GREAT Leaders.

I believe The greatest leadership statement ever made was made by the greatest Leader & psychologist that ever walked this earth: JESUS CHRIST.

Turning to his disciples he said –

Come, FOLLOW ME.” (Luke 18:22)

It was not an order.

It was more of an invite, not a requirement. Jesus, gave his disciples a choice … he gave them the freedom to decide for themselves.

He gave them the option to say “no”

In other words, he allowed them to keep their dignity. He gave them respect. As you know, the “no” Answer is perhaps the greatest expression of self respect … the greatest expression of dignity possible.

So … as a Christian… as a believer, like I am, let me ask you some questions :

⁃ do you follow him?

⁃ are you going to follow him?

⁃ Why / why not?

If Beauty is balance & symmetry.
If Beauty is truth. Then, it follows that truth is balance & symmetry. To be balanced & Symmetrical is to be God-like.

Ask, Seek & Knock.

Many individuals do not like to ask questions. One reason is that they don’t want to depend on someone else. To ask, makes them feel a sense of humiliation.

Personally, I’ve been asking questions since I was a toddler, some of which certainly makes me look like a fool. My insatiable CURIOSITY gets the better of me all the time as I don’t really ask questions for answers but for better understanding.

Here’s the thing, To ask, you may run the risk of indicating:

⁃ You don’t know.

⁃ You ran out.

⁃ You don’t understand.

⁃ You’re not prepared.

⁃ You need more information.

⁃ You came up short.

⁃ You can’t find it.

⁃ You failed.

⁃ You’re not sure.

As Christians, we should never be afraid or shamed of asking … of asking questions. Not asking questions, undermines our need for God.

Jesus says we should ask … we should knock … we should seek. And why?

Because asking puts us back in alignment with God. It assumes a “two-way relationship “… a NEED-Relationship with him. You could say a “hand-to-mouth” spiritual existence.

We live in modern Societies that tries to satisfy every desire … with instant gratification. Over time, this constant rush to fill every felt need of the individual … rips … steals the soul of a person.

We eventually get our soul back but … at a price.

“And what is this price?” You may ask

I will answer that question with a question: What do you think is the “price” you pay … for losing your soul?

Balance & symmetry brings you closer to harmony … to beauty …closer to infinity. Just like mathematics does

Questions. For God & From God.

Can you live without knowing the answers to questions? Many are simply not willing to live with questions.

To have questions, brings down your aura. It leaves us feeling vulnerable, weak, even needy.

Questions open up holes to others where they may not have perceived to be… it raises doubts with regards to our theology or our lifestyle.

If you’re anything like me, you have many questions about life and living. You have questions for God and seek answers from him.

Sometimes God answers us with questions . Sometimes, we get questions from God. questions that may leave us humbled, awed, speechless, weak and believing.

Believing, not because we’ve Found the answer but because we’ve seen God.

I have more questions now than when I started. I’m sure you do, too. That does not matter … that is not the important point.

What matters … is that you, me… we … christians … SEE GOD.

It is only when we allow ourselves to SEE GOD that we discover the TRUEST ANSWER to ALL our questions.

And do you know what the truest answer is?

Well, It is to … WORSHIP HIM.

We must ALL follow him. We must ALL follow the man who said the greatest Leadership statement ever made –

Come.. follow me.”

I know I AM. Who’s with me?

May God continue to shower his blessings down on you

Until next time,

Christians believe in Jesus Christ, their saviour. Do you believe in him? DO you believe in God?
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Here’s Why we should REACT snd question “PROGRESS “

No one can play “you” better than – YOU. Be, You.

Reactionary.

All human behaviour is fundamentally, REACTIONARY.

We are ALWAYS Reacting to something or someone. Many businesses thrive on this Reaction and the predictive futures of this reaction.

We stop reacting when we are dead. Have you observed people who have “stopped”. They’re like walking zombies … they effectively live like they were dead!

Not healthy. Not recommended.

So, I believe ALL human thinking is, in a way, reactionary.

And we, as individuals, as communities, as nations … have to react to accepted ideas propagated by those who control communication platforms.

A yellow door maybe? Perhaps you like the colour yellow. What is your colour blind?

Progress.

Here’s one accepted idea: PROGRESS.

What does that mean?

You hear it regularly thrown about by large corporations as they exploit the resources of developing and poorer nations. As they force archaic working policies on our fellow civil citizens. And their request: that we just stand by idly and accept.

Without a voice. Without a reaction.

Progress in technology … progress in pollution… progress in pornography … progress in freedom of speech… progress in behaviour … and so forth… are not All that good.

And why?

Well, because the HUMAN NATURE does not change. The term “progress” is a human invention. There is no evolution in the human character and … in the human mind. Human Relationships still take time to form.

Does that mean that you need to stop the change?

No.

Change, in itself, is not necessarily good. Just like stability. Change can be good or bad, just like stability can be good or bad.

It is a question of QUALITY.

Everything in our lives … our human life … every problem is a question of Quality and not quantity.

And yet, the progress has technology and importance of numbers and logic is of paramount importance. This is a very distorted approach to viewing progress as it primarily uses a very deductive and logical framework. At the expense of intuition, of matters of the heart. Of feelings.

All for the sake of Progress.

As part of a healthy inclusive discussion, we should be encouraged to listen to all sides of anything or anyone claiming that something should be adopted.

The pros and cons of the idea or creation or technology should be debated and “thrashed out” before it is implemented.

This should be a normal part of any healthy discussion.

Let’s look at one example:

Where is your “Hulk?” The Hulk is very reactionary and he expresses his ANGER in a very destructive way.

Anger.

What is Anger?

Anger is just that – anger.

Our society frowns at anger.

Anyone that displays and outward

Expression of what could be seen as

Anger, is frowned upon.

They’re asked to take “Anger Management”

Courses.

But, anger is no different to any other of the

Multitude of emotions that we all feel

From time-to-time.

It is the “other side of a two-sides coin”

Anger, is simply, Anger.

It is a Reaction.

A reaction to something or someone who

Throws you off balance

It is a reaction… just like I said earlier that

All human behaviour is reactionary.

Anger is a reaction.

Is it seen as pro-progress if we suppressed

Anger?

Should we?

Would it not be more beneficial for each of

Us to question and react to whatever it is

That is “rubbing you the wrong way”

Under the disguise of “progress?”

Anger, is simply, Anger.

It isn’t good. It isn’t bad.

It just is.

It is as reactionary as any other human behaviour.

What you do with it is what matters.

It’s like anything else.

You can use it to build or to destroy.

You just have to make the choice.”

But do you really have a choice?

Anger can be expressed positively and negatively.

Positive anger is also termed “Constructive anger,” Also known as passion.

People with passion is reverred.

Throughout history…

Passion has overthrown tyrants and freed prisoners and slaves.

Passion has brought justice where there was injustice.

Passion has brought kindness & care where there was savagery.

Passion has created freedom where there was nothing but fear.

Passion has helped souls rise from the ashes of their horrible lives and build something better, stronger, more beautiful.

Passion is that fire 🔥 that grows into lasting

Hope and faith that there will be a

… better tomorrow.

So… it is what we choose to do with that inner fire 🔥 is what matters

And …

We should not be afraid to express it …

So as to react to and question all ideas that sprouts “progress “ as their mantra.

Not everything that says is contributing to “progress” is necessarily good for you.

We should all be wary about just accepting all the benefits espoused by new technology and not sitting down to discuss the limitations or risks in the short & long-term.

Thank you

Until next time,

My idol.

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