January 2024 - Blob Fitness

How to Incorporate Cardio into Your Regimen

Posted on January 28, 2024December 23, 2023 by Bashir Murtaza

Let’s face it, for a majority of people, if you are already not into cardio, it’s most likely not in your regimen.

This isn’t the case for everyone. Most people I know or talk to though seem to skip it.

When people do incorporate it, they seem to be more exhausted and tend to overtrain in general so they cut it out.

This article is going to cover how to properly incorporate cardio into your regimen without overtraining and how to reap the benefits.

What is Cardio

First, let’s briefly go over what cardio is.

Cardio involves sustained physical activity that increases heart rate that is sustained for a certain amount of time.

It’s a cornerstone of a well-rounded fitness routine that has vast benefits to it.

Benefits of Cardio

Cardio is more than just calorie burning (even though that’s a benefit all by itself).

The benefits of cardio include lower risk of heart disease, enhanced lung capacity, reduced stress and anxiety, improved brain function, and better regulation of blood sugar levels.

Granted, some/most of those benefits you can get from strength training / lifting weights.

However, enhanced lung capacity and endurance are where you can reap the benefits the most if you are someone who is an active lifter.

What many don’t realize though is that your increased endurance will start to carry over into your strength training.

Improved endurance during your strength training can help you lift more which can lead to overall better gainz.

Different Zones of Cardio and What They Target

Cardio can be categorized into different zones, each targeting specific fitness goals.

These zones range from low intensity, which is great for fat burning and endurance, to high intensity, which focuses on improving cardiovascular capacity and strength.

Understanding these zones helps in tailoring a cardio program to meet individual fitness goals.

Let’s briefly go over all the zones and their benefits:

Zone 1: Light Intensity

Description: This zone is characterized by very light effort, like a leisurely walk. It’s easy to maintain and allows for conversation during the activity.
Benefits: Improves general health and recovery, and is ideal for beginners or for active recovery days.

Zone 2: Moderate Intensity

Description: This is a step up, feeling like a steady, comfortable jog. It requires more effort but still allows for conversation.
Benefits: Enhances endurance and aerobic capacity, burns fat efficiently, and is sustainable for longer sessions.

Zone 3: Aerobic Zone

Description: This zone involves more vigorous activity, like a faster jogging pace. The conversation becomes more challenging.
Benefits: Further improves aerobic capacity and cardiovascular endurance, starts to build anaerobic threshold.

Zone 4: Anaerobic Threshold

Description: High-intensity efforts like fast running or cycling. Conversation is not possible at this intensity.
Benefits: Increases maximum performance capacity, improves speed and power, and enhances calorie burn.

Zone 5: Maximum Effort

Description: This is an all-out effort, sustainable only for short bursts, like sprinting at full speed.
Benefits: Develops explosive power and speed, enhances athletic performance, and maximizes calorie burn in a short period.

You may have noticed I didn’t include HR (heart rate) zones for each.

This is because everyone has different HR zones for these zones. If you use an Apple Watch or another fitness tracker, it may tell you your HR zone.

Granted, it may not be the most accurate, but it’s a good ballpark.

How Much Cardio You Should be Doing for Longevity

The amount of cardio for longevity balances between reaping its benefits and avoiding burnout or injury.

I like to primarily focus on Zone 2 and Zone 5 cardio due to their benefits.

in a week plus around 20-30 minutes of Zone 5 cardio is best for most people.

How Much Zone 2 Cardio

Ideally, doing at least 180 minutes of Zone 2 cardio is best. However, I recommend trying to do 120 minutes first. You will still get good results and it won’t feel like too much all at once. Increase the time slowly.

While the Zone 2 cardio may seem like a lot, Zone 2 is fairly easy and shouldn’t impact recovery or performance.

With Zone 2 you can break up into multiple 30-40 minute sessions. They can also be longer but shouldn’t be shorter than 30 minutes.

How Much is Zone 5 Cardio

Zone 5 if not done properly can cause additional fatigue and impact recovery.

It’s recommended to get around 20-30 minutes per week.

I’d personally recommend doing this in 1 session but you can split it into 10-minute sessions throughout the week.

If doing it in 1 sitting, it’s recommended to do the 4x4x4 method for Zone 5 cardio.

This means:

4 minutes in Zone 5
4 minutes rest (zone 1/2)
Repeat 4 times.

How to Incorporate Into Regimen

Now that we know more about cardio, the different zones of cardio, and its benefits, how should you include it in your regimen?

Adding Zone 2 to Regimen as a Beginner

Assuming you don’t do much cardio and you’re just adding it to your regimen, I would recommend doing the following.

I would suggest first, starting with 2 20-minute Zone 2 sessions per week.

Within the next 2 weeks, increase this to 2 30-minute Zone 2 sessions per week.

2 more weeks after that, increase this to 3 30-minute Zone 2 sessions per week.

Lastly, increase to either 4 30-minute sessions or 3 40-minute sessions.

Mind you, this will only get you to the 120-minute mark.

To hit the 180-minute mark, you would need to either increase the times of your sessions (which is fine) or include more sessions.

Adding Zone 5 to Regimen as a Beginner

Now for Zone 5, if you are in decent shape already, I think the 4x4x4 method is perfect for you.

It will give you enough rest time overall and 4 minute burst of high effort shouldn’t be too much.

If your cardio isn’t great, I would recommend doing 1x4x4 (1 minute intensity, 4 minute rest, 4 times) 3 times a week.

Once comfortable enough, increase time to 2x4x4 for 2 sessions a week. Afterwards, 3x4x4 for 1 – 2 times a week and then 4x4x4.

Scheduling and Adding Zone 5

Let’s say you’re doing a 4-day split of Upper, Lower, Rest, Upper Lower, Rest, Rest.

Let’s also say we’re trying to follow the guidelines of

Your new schedule would look something like this:

Upper + Zone 2 cardio (40 min)
Lower
Zone 2 cardio
Upper + Zone 2 cardio (40 min)
Lower
Zone 2 cardio (40 min)
Zone 5 cardio (20-30 minutes)

If you are someone who likes to have a full rest day(s), then you can do something like:

Upper + Zone 2 cardio (60 min)
Lower
Rest
Upper + Zone 2 cardio (60 min)
Lower + Zone 5 cardio (20-30 minutes)
Rest
Rest

This means your workouts get longer, but that would be a way to incorporate it without removing complete rest days.

Beware of Overtraining

Overtraining in cardio can lead to exhaustion, injury, and decreased performance.

This can happen from doing too much Zone 5 or thinking you’re doing Zone 2 but you’re really in a high Zone 3 close to Zone 4.

Signs include prolonged fatigue, decreased motivation, and increased susceptibility to injuries.

If you experience any of the symptoms above, cut out a cardio session throughout your week.

Cardio Before or After Weight Lifting?

To reap the best benefits from your cardio workout and not impact your gainz, cardio before lifting would be best.

However, this would assume your intensity would stay the same for your lifting, which for most, it wouldn’t. Performance would generally decrease doing cardio and then lifting.

Considering that, I would suggest doing what works best for you. Even though cardio before lifting would be best, we’re talking about a small margin of benefit overall.

Do Cardio That’s Sustainable for You

The key to long-term cardio success is choosing activities that you enjoy and can consistently integrate into your routine.

Walking, jogging, cycling, stair master, elliptical, etc. are all great options.

I always like to recommend doing something low-impact that you enjoy.

For me, this includes:

Elliptical
Cycling
Air bike
Walking/jogging

High-impact cardio activities over an extended period can lead to various injuries if not done correctly.

But again, I would recommend doing what you find the most sustainable.

Final Thoughts

Cardio is a must-include in your regimen. Knowing how to include it though is important and how much work you need to do without overdoing it.

With all the information above, you should be able to include cardio into your regimen without overtraining but also reap the benefits of cardio.

Natural Ways to Lower Blood Pressure

Posted on January 21, 2024December 21, 2023 by Bashir Murtaza

High blood pressure, or hypertension, is a common health concern worldwide.

It’s often referred to as a “silent killer” due to its subtle symptoms yet significant impact on overall health.

While I’m not a doctor, I’m someone who suffered a bit from high blood pressure even though I was considered very fit and didn’t have any noticeable issues.

This guide will offer practical advice and insights on managing and potentially lowering blood pressure through lifestyle changes and how I did so for myself.

Again, this is not medical advice and I advise you to consult with your doctor if you’re suffering from high blood pressure.

With that being said. Let’s get started!

We will be breaking down some ways to naturally lower blood pressure. Some you may already know on a high level and others you may not.

I will mark things as Anecdotal for situations where this personally helped me the most.

Disclaimer: The following information is for educational purposes only and is not intended as medical advice. Please consult a healthcare professional for personal health concerns.

Exercise

This may already be known to most of you, but regular physical activity is crucial for maintaining healthy blood pressure levels.

However, let’s break down the different types of exercise and see what works best (hint: it’s a combination of everything)

Strength Training / Hypertrophy Training

Strength training and/or Hypertrophy training plays a vital role in overall cardiovascular health.

It helps in building muscle mass, which in turn increases metabolic rate.

Yes, you read that correctly.

Having more muscle mass will increase your metabolic rate, which means you will burn more calories at rest just from having more muscle mass.

Additionally, strength exercises improve the elasticity of blood vessels, enhancing their ability to manage blood pressure effectively.

Although I prefer/recommend 3-4 times a week to lift, 2 times a week should be the minimum especially if you are new to lifting.

Exercises I would recommend to start with doing 2-3 days a week:

Squat
Bench
Deadlift
Overhead Press

However, this is grossly oversimplified. I would suggest contacting me on Discord for more information.

Cardio

Cardio is any rhythmic activity that raises your heart rate into your target heart rate zone.

This type of exercise strengthens your heart and lungs and improves the efficiency of your cardiovascular system.

There are different heart rate zones. Let’s go over 2 main ones to get an idea of what they do.

Zone 2 Cardio: Steady and Effective “Light Cardio”

Zone 2 cardio refers to low to moderate-intensity exercise where you are working at 60-70% of your maximum heart rate.

It’s sustainable and comfortable, like brisk walking, light jogging, or cycling.

This zone is particularly effective for improving heart health and endurance, helping to lower resting blood pressure over time by enhancing blood circulation and heart muscle efficiency.

Anecdotal

Zone 2 cardio was one of the major factors for me to lower my blood pressure. I started doing stair master for 30 minutes twice a week and kept my heart rate around 130-140bpm.

I upped this up to 3 1 hour sessions per week. The results were outstanding to say the least. My cardio vastly improved but so did my blood pressure.

Everyone should be doing Zone 2 cardio.

I would recommend doing at least 120 minutes of total Zone 2 cardio a week. Preferably, you should break this out into multiple sessions, but if you can’t, that’s fine.

I would also suggest something low-impact. Stair Master was a bit more high-impact. Elliptical, walking, and cycling are great.

The key is to find an exercise that’s low-impact but also one you can be consistent. Zone 2 cardio shouldn’t negatively impact your overall recovery (and if anything could help).

I use my Apple Watch to track my Zone 2. Although it may not be super accurate, I’m sure it’s in the right ballpark of where I should be in terms of heart rate, but everyone is different.

Zone 5 Cardio: High Intensity

Zone 5 cardio is high-intensity interval training (HIIT), where you work at 90-100% of your maximum heart rate.

These are short bursts of intense activity followed by rest or low-intensity periods, like sprinting or high-intensity cycling. HIIT has been shown to reduce blood pressure effectively, likely due to its ability to improve arterial stiffness and heart function.

You don’t have to spend much time in Zone 5 to see results.

I recommendation I hear frequently is 4 minutes in Zone 5 and 4 minutes recovering for 4 sets.

Ideal Body Weight: A Balancing Act

Maintaining an ideal body weight is essential for blood pressure control.

Having a high body fat percentage (over 15-17% for men, 23-25% for women) can increase blood pressure overall.

For the majority, this is the common cause of high blood pressure.

Even a modest weight loss can have significant health benefits.

To lose weight, you need to be in a caloric deficit. This means you’re burning more calories than you’re consuming.

If you need to find out what your caloric range is to lose weight, you can look here.

Diet

The role of diet in managing blood pressure cannot be overstated.

A healthy diet should be one where you’re not overconsuming calories regularly and you have an adequate amount of protein and fat in your diet.

A diet also needs to be sustainable.

Want to build your perfect diet? Check out this article.

I can’t finish this section though without talking about the biggest micronutrient revolving around blood pressure… salt 👻.

Beyond Salt

The impact of micronutrients on blood pressure is often underestimated.

While reducing salt intake can play an important factor, something not talked about nearly as much is the ratio of potassium to sodium in your diet.

Foods high in potassium help balance the negative effects of salt.

Also, magnesium, found in leafy greens, nuts, and seeds, also plays a role in relaxing blood vessels, thereby reducing blood pressure.

Anecdotal

The first time I was diagnosed with high blood pressure, I was shocked.

I couldn’t believe it. I had a healthy weight, low body fat, not stressed or anything. I figured it had to be some other factor.

My doctor told me to cut salt out.

I did.

I felt lethargic and frankly terrible throughout the day. I wasn’t consuming much, to begin with, either.

After doing research, I later found that potassium plays a huge role in regulating blood pressure. I tracked my ongoing diet to realize, I was barely getting potassium throughout the day.

I upped my potassium by a small amount and continuously tracked my blood pressure. A couple of weeks later it was lower.

I went to my doctor and he confirmed it was a significant difference.

I don’t want to recommend a specific ratio to you as it’s still something being discussed currently. I would say this though, get an app and track how much sodium and potassium you intake per day.

Assuming you’re not already taking a lot of potassium, increase your potassium slightly by around 500mg for a week and see if you notice a difference in your blood pressure.

If not, drop sodium slightly as well (assuming you’re taking over 3g of sodium per day).

Note: Please be careful with increasing/decreasing such micronutrients. Consult your doctor before doing so.

Impact of Substances: Alcohol and Nicotine

Consuming alcohol and nicotine can lead to temporary spikes in blood pressure and long-term health issues.

Regular consumption of alcohol can lead to chronic hypertension, while smoking narrows your arteries, increasing blood pressure.

Cutting back or eliminating these substances can substantially improve blood pressure levels.

Caffeine can also cause a temporary uptick in blood pressure as well. Be mindful of how much you’re taking.

Testing Blood Pressure: Know Your Numbers

Regularly testing your blood pressure is key to managing it effectively.

Invest in a reliable home blood pressure monitor.

Test in the morning, afternoon, and night for consistency, and track your readings over time to notice any trends or changes.

This data can be invaluable for your healthcare provider to tailor your treatment plan.

Final Thoughts

High blood pressure is the cause of so many deaths in the world. Lowering it isn’t complicated, but there are plenty of misconceptions about how to do so we tend to focus on the wrong things (cut out salt).

Weight lifting + cardio + Good diet + ideal body fat percentage = most likely ideal blood pressure.

Again, before taking any advice from here, please talk to your doctor first.

Jocko Greens Review

Posted on January 17, 2024 by Bashir Murtaza

Jocko Greens is a notable product from the Jocko Fuel line, a brand established by Jocko Willink, a former Navy SEAL.

Jocko has a whole line of supplements that are overall great.

Jocko Fuel has decided to tackle the Greens supplement.

Green supplements are usually touted as being a superfood supplement to make you feel good, boost energy and focus, and many more benefits.

Some people think they are not worth the money and some think they are life-changing.

In this Jocko Greens review, we will be diving more into whether this supplement is good in general and if it has any effects overall.

Let’s dig into it.

Jocko Greens Review

A great greens drink that has good effects, a great nutrition profile and overall a decent price.

Nutrition Score (4/5)

This Jocko Greens review will go in-depth on the nutrition because that’s where this product will stand out.

First, Jocko Greens is low in calories and offers some protein and fiber.

Overall, it’s fairly basic and a low-calorie / keto-friendly drink.

Here is the breakdown.

Macro Breakdown

Nutrient	Amount Per Serving
Calories	30
Total Fat	0.5 g
Saturated Fat	0 g
Trans Fat	0 g
Cholesterol	0 mg
Total Carbohydrate	6 g
Dietary Fiber	1 g
Total Sugars	2 g
Protein	2 g
Calcium	50 mg
Iron	3 mg
Sodium	40 mg
Potassium	140 mg

As you can see, there isn’t anything crazy about the macronutrient breakdown.

However, that’s not where Jocko Greens shines.

The meat and potatoes (the kale and the nuts?) are in the micronutrients.

Let’s break that down.

Micronutrient Breakdown and Benefits

Ingredient	Amount
Organic Spirulina	1,170 mg
Organic Wheat Grass	900 mg
Organic Kale	900 mg
Organic Spinach	900 mg
Organic Beets	360 mg
Organic Sweet Potato	270 mg
Organic Broccoli Sprout	180 mg
Organic Chlorella	180 mg
Organic Oat Grass	180 mg
Organic Cabbage	180 mg
Organic Carrots	180 mg
Organic Banana Powder	1,080 mg
Organic Pineapple	1,080 mg
Organic Apple Powder	450 mg
Organic Grape	360 mg
Organic Goji	180 mg
Organic Pomegranate	180 mg
Organic Acai Powder	90 mg
Organic Wild Blueberry	90 mg
Organic Cranberry Extract	90 mg

Organic Vegetable Blend:

Organic Spirulina (1,170 mg): Spirulina is high in antioxidants and may have anti-inflammatory properties.
Organic Wheat Grass (900 mg): Wheatgrass is a nutrient-rich young grass in the wheat family, containing several vitamins and minerals. It is especially high in vitamins A, C, and E, as well as iron and magnesium.
Organic Kale (900 mg): Kale is a well-known superfood, rich in vitamins A, K, C, and B6, along with minerals like manganese, calcium, and potassium. It’s also loaded with antioxidants and phytonutrients.
Organic Spinach (900 mg): Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E, and K, thiamine, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Organic Beets (360 mg): Beets are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. They have been associated with numerous health benefits, including improved blood flow and lower blood pressure.
Organic Sweet Potato (270 mg): Sweet potatoes are rich in beta-carotene, vitamins A and C, and fiber. They are beneficial for eye health and can help stabilize blood sugar levels.
Organic Broccoli Sprout (180 mg): Broccoli sprouts are high in sulforaphane, a compound with potent anti-cancer properties. They also offer a variety of vitamins and minerals.
Organic Chlorella (180 mg): Chlorella is a green algae rich in proteins, vitamins, minerals, and dietary fiber. It binds to heavy metals, aiding in detoxification.
Organic Oat Grass (180 mg): Oat grass is high in antioxidants, vitamins, and minerals, particularly chlorophyll, which can help cleanse the body.
Organic Cabbage (180 mg): Cabbage contains powerful antioxidants that may help reduce inflammation and is also rich in vitamin K, vitamin C, and fiber.
Organic Carrots (180 mg): Carrots are a good source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. They have numerous benefits for eye health and can reduce the risk of cancer.

Organic Banana Powder (1,080 mg): Bananas are known for their high potassium content, which is essential for heart health and blood pressure regulation. They also provide vitamin C, vitamin B6, and dietary fiber.
Organic Pineapple (1,080 mg): Pineapple contains bromelain, an enzyme that may aid digestion and reduce inflammation. It’s also rich in vitamin C and manganese, important for antioxidant defenses and bone health.
Organic Apple Powder (450 mg): Apples are high in fiber, vitamin C, and various antioxidants. They have been associated with numerous health benefits, including gut health and reduced risk of chronic diseases.
Organic Grape (360 mg): Grapes are a good source of vitamins C and K. They also contain antioxidants known as polyphenols, which may contribute to heart health.
Organic Goji (180 mg): Goji berries are rich in antioxidants, vitamins A and C, fiber, and iron. They have been claimed to boost immune function and eye health.
Organic Pomegranate (180 mg): Pomegranates are packed with antioxidants, particularly punicalagin and anthocyanins, which may help reduce inflammation and protect against heart disease.
Organic Acai Powder (90 mg): Acai berries boast an impressive nutrient profile with antioxidants, fiber, and heart-healthy fats. They’re known for their potential to neutralize free radicals.
Organic Wild Blueberry (90 mg): Wild blueberries have a higher concentration of antioxidants compared to regular blueberries. They’re beneficial for brain health and can help in reducing DNA damage.
Organic Cranberry Fruit Extract (90 mg): Cranberries are best known for preventing urinary tract infections but also provide vitamin C, manganese, and several other micronutrients.

There are some other nutrients as well.

Other

Ingredient	Amount Per Serving
Rhodiola Extract (Rhodiola rosea) (root)	50 mg
Ashwagandha Extract (Withania somnifera) (root) (KSM-66®)	50 mg
Milk Thistle Extract (Silybum marianum) (seeds)	50 mg

Let’s look at their benefits.

Rhodiola Extract (Rhodiola rosea) (root)

Rhodiola is known for its adaptogenic effects, Enhanced Mental Performance, and Energy and Vitality.

Adaptogenic effects means it can help the body adapt to and resist physical, chemical, and environmental stress.

Studies have suggested that Rhodiola may improve cognitive functions, particularly during stress and fatigue.

Ashwagandha Extract (Withania somnifera) (root) (KSM-66®)

Ashwagandha is renowned for its ability to reduce stress and anxiety in both animal and human studies.

Research also indicates that it can improve body composition and increase muscle strength.

Additionally, for men, Ashwagandha has been shown to support healthy testosterone production and reproductive health.

Milk Thistle Extract (Silybum marianum) (seeds)

Milk thistle is best known for its liver-protecting effects. It’s widely used in the treatment of liver disorders such as hepatitis and cirrhosis.

Silymarin, the active ingredient in milk thistle, has antioxidant properties that may help protect the body from free radical damage.

Some studies suggest that milk thistle may provide benefits to the skin, potentially helping to reduce the visible signs of aging.

…

Phew.

Okay, let’s continue with the Jocko Greens review, specifically, its taste.

Taste (4.5/5)

I’ll be honest, most “green” drinks I have are not pleasant to drink.

Jocko Greens stands out with its palatability. Now, I’m not saying it’s good, but it is tolerable especially compared to others. I don’t feel like gagging.

This Jocko Greens review specifically covers the pineapple/coconut flavor.

It offers a decent flavor that is surprisingly easy to consume, making it a more enjoyable experience than many other green supplements on the market.

Effectiveness (4/5)

After over two weeks of consistent use, I felt this was a good time to do a Jocko Greens review.

The effects of Jocko Greens are very noticeable.

Now, I will say also this can just be a placebo, but there’s for me there was an increase in energy levels and a heightened sense of focus.

The overall feeling suggests that the supplement is indeed effective in enhancing physical and cognitive function.

Price (4.5/5)

When compared to similar products like Athletic Greens, Jocko Greens is more affordable at the time of writing this. It offers good value for its price.

This makes it an accessible option for those looking to incorporate a green supplement into their diet without breaking the bank.

You can view the price here.

Mixability (5/5)

One of the standout features of Jocko Greens is its excellent mixability.

It blends seamlessly into liquids without clumping. If you let it sit for too long, it may get slightly thick at the bottom, but it’s nothing too crazy and honestly, expected.

This ease of use adds to its overall appeal.

Jocko Greens Review Final Thoughts

Jocko Greens emerges as a top contender in the realm of green supplements.

Its combination of taste, effectiveness, and affordability makes it a compelling choice for those interested in green products.

If you’re considering adding a green supplement to your routine, Jocko Greens is worth trying. Its ease of consumption, coupled with the health benefits it offers, makes it a standout product in its category.

If you like Jocko products, I suggest checking out my review on Jocko MOLK.

Jocko Greens Review

A great greens drink that has good effects, a great nutrition profile and overall a decent price.

Understanding Heart Health: Risks, Prevention, and Key Indicators

Posted on January 14, 2024December 23, 2023 by Bashir Murtaza

Understanding Heart health is a critical aspect of overall wellness, yet it’s often overlooked until problems arise. This article aims to shed light on the importance of maintaining a healthy heart, understanding the risks of cardiovascular diseases, and how to effectively manage and prevent them.

Disclaimer

Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with your physician or a healthcare professional for medical advice and before making any health-related decisions.

What is the Heart?

The heart is a muscular organ that is central to the body’s circulatory system.

It functions nonstop, pumping blood throughout the body, which carries essential nutrients and oxygen to every cell and removes waste products.

The heart also works with other systems, like the nervous and endocrine systems, to regulate blood pressure, heart rate, and overall fluid balance in the body.

Understanding Cardiovascular Disease

Cardiovascular disease (CVD) encompasses a range of conditions affecting the heart and blood vessels. Common types include coronary artery disease, heart failure, arrhythmias, and hypertension.

Hypertension specifically is one of the leading causes of CVD.

Let’s go over blood pressure more and hypertension specifically to get a better understanding of how it affects your heart.

What is Blood Pressure?

Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries.

It’s a vital sign, indicating the health of the circulatory system. Blood pressure is measured in millimeters of mercury (mmHg) and recorded as two figures: systolic pressure (the pressure when the heart beats and pumps blood) and diastolic pressure (the pressure when the heart rests between beats).

Understanding Hypertension

Hypertension, or high blood pressure, occurs when blood pressure is consistently too high. It’s often termed the “silent killer” because it can go unnoticed for years, causing damage to blood vessels and the heart without noticeable symptoms.

You will be surprised on how many “healthy” people have hypertension. I was once in this category as well.

Hypertension is typically defined as having a blood pressure higher than 130/80 mmHg.

Causes of Hypertension

The exact causes of hypertension are often complex and multifactorial.

Factors include:

genetics
age
diet
lack of exercise
obesity
consumption
stress
substance abuse (alcohol, nicotine are just some examples)
other underlying conditions

How Hypertension Affects the Heart

High blood pressure forces the heart to work harder to pump blood, which can cause the heart muscle to thicken and become less efficient, a condition known as hypertensive heart disease.

This increased strain raises the risk of heart attack, heart failure, and atrial fibrillation.

Hypertension can also contribute to atherosclerosis, where arteries harden and narrow, further increasing the risk of heart attack and stroke.

Prevention of Cardiovascular Disease

Preventing CVD involves a combination of healthy consistent lifestyle choices and regular medical check-ups. Key strategies include maintaining a balanced diet, regular exercise, avoiding tobacco use, and managing stress.

Those suggestions above are all very high level and you can even have those all in check and still have hypertension.

I’ll have a more in depth article that dives into ways to lower your blood pressure naturally as someone who once had high blood pressure even though I thought I had the above all in check.

Testing Heart Health

When visiting a doctor, it’s important to discuss heart health proactively. Ask for tests like blood pressure measurement, bloodwork and electrocardiograms (ECGs).

These tests can provide valuable insights into heart health and help detect issues early on.

Let’s go over some blood work indicators to look out for though.

Blood Mark Indicators

Certain blood markers can indicate poor heart health. High levels of LDL cholesterol (“bad” cholesterol) and triglycerides, or low levels of HDL cholesterol (“good” cholesterol), are red flags. Elevated levels of C-reactive protein (CRP) can also indicate inflammation in the body, including the blood vessels.

Cholesterol Levels:
- LDL (Low-Density Lipoprotein): Often referred to as “bad” cholesterol, high levels can lead to plaque buildup in arteries.
- HDL (High-Density Lipoprotein): Known as “good” cholesterol, it helps remove other forms of cholesterol from the bloodstream. Higher than normal is still not considered good though.
- Total Cholesterol: The sum of LDL and HDL cholesterol.
- Triglycerides: High levels are associated with increased risk of coronary artery disease
- Total Cholesterol to HDL Ratio: Lower ratios are better. A ratio below 4:1 is considered desirable. Higher ratios increase the risk for heart disease.
- LDL to HDL Ratio: This ratio compares the “bad” cholesterol (LDL) with the “good” cholesterol (HDL). A lower ratio indicates a lower risk of heart attack and stroke.
- Triglyceride to HDL Ratio: This is calculated by dividing your triglyceride level by your HDL cholesterol level. The ratio is considered one of the best predictors of heart health. A lower ratio is generally better. Ideally, this ratio should be below 2.
C-Reactive Protein (CRP): This marker indicates inflammation in the body, including the blood vessels. High levels of CRP are linked with an increased risk of heart disease
Blood Sugar Levels: High blood sugar can indicate diabetes, which increases the risk of heart disease.
Homocysteine: Elevated levels of this amino acid in the blood can increase the risk of coronary artery disease.
Triglycerides: High levels of triglycerides can contribute to the hardening or thickening of artery walls (atherosclerosis), increasing the risk of stroke, heart attack, and heart disease.
Fibrinogen: This blood clotting factor can indicate an increased risk of heart disease. High levels can lead to excessive clotting and increased risk of heart and vascular diseases.
Lipoprotein(a): This type of lipoprotein is similar to LDL but contains an additional protein. High levels can increase the risk of developing early heart disease.
Apolipoprotein A1: This is the primary protein component of HDL cholesterol. Higher levels are generally associated with a lower risk of heart disease.
Apolipoprotein B: The main component of LDL cholesterol. Higher levels are associated with heart disease.

Reading your blood work in isolation doesn’t tell the full story. Having the full context gives you a better idea of where you are at.

Again, please talk to your doctor about all these markers for more details.

Genetic Factors in Heart Health

Genetics can play a significant role in heart health.

Family history of heart disease, especially in close relatives at a young age, can indicate a higher risk. Genetic conditions like familial hypercholesterolemia can also impact heart health significantly.

Final Thoughts

This article mainly dives into heart health and understanding heart health overall.

I’ll soon be discussing ways to improve your heart health with diet, exercise and stress management.

Accelerator Energy Drink Review

Posted on January 10, 2024 by Bashir Murtaza

This Accelerator energy drink review will be going over the fairly new product called… Accelerator!

This product is meant to help boost energy, productivity, and metabolism.

In a market that is saturated with energy drinks right now though, how does it stack up to the fierce competition?

Accelerator Energy Drink Review

An awesome energy drink that you can have for a pre-workout or before a more mentally challenging task. With a great nutrition profile and amazing flavors to choose from, it's a drink worth trying.

About Accelerator Energy Drink

The Accelerator energy drink is made in California. It has a vision of offering a healthier, more natural form of active energy.

They prioritize natural ingredients, with electrolytes sourced from the ocean and caffeine derived from plants.

This ethos is reflected in their product, designed to fuel a variety of activities, from outdoor adventures to everyday conquests.

Knowing what we do about the drink, let’s dive into how good it is.

Nutrition Facts(4.5/5)

Nutritional Breakdown

In this Accelerator Energy Drink Review let’s break down the nutrition facts.

Nutrient	Amount
Calories	10
Caffeine	200mg
Carbs	0
Sodium	170mg
Potassium	80mg
Niacin	16mg
Vitamin B6	1.7mg
Vitamin B12	2.4mcg
Magnesium	16mg

With it having low calories and an adequate dose of 200mg of caffeine, it’s versatile enough to suit various energy needs.

The inclusion of a Vitamin B complex, magnesium, sodium, and potassium adds a hydration boost, making it more than just an energy drink.

As well, having a good sodium and potassium ratio is crucial. This product does a good job of combining both.

How do these vitamins and electrolytes impact the drink though?

Let’s find out.

Micronutrient Details

Sodium

Role and Benefits:

Electrolyte Balance: Sodium is an essential electrolyte that helps regulate fluid balance in the body. It’s crucial for hydration, especially for individuals engaging in physical activity or workouts.
Nerve and Muscle Function: Sodium plays a key role in the proper functioning of nerves and muscles. It’s involved in the transmission of nerve impulses and helps in muscle contraction.

Potassium

Role and Benefits:

Cardiovascular Health: Potassium is vital for maintaining a healthy heart function. It regulates heart rate and ensures smooth muscle contractions in the heart.
Electrolyte Balance: Similar to sodium, potassium is an important electrolyte that helps maintain fluid balance, especially in cells. It works in conjunction with sodium to regulate water levels in the body.
Muscle and Nerve Function: It aids in muscle function and nerve transmission, and is particularly beneficial in preventing muscle cramps during long periods of exercise.

Niacin

Role and Benefits:

Energy Metabolism: Also known as Vitamin B3, niacin plays a significant role in converting food into energy. It assists in the metabolism of carbohydrates, fats, and proteins.
Skin and Nervous System Health: Niacin is important for maintaining healthy skin and proper functioning of the nervous system.

Vitamin B6

Role and Benefits:

Cognitive Function: Vitamin B6 is essential for normal brain development and function. It helps the body produce neurotransmitters, which are chemicals that transmit signals in the brain.
Immune Support: This vitamin is involved in the immune system function, aiding in the production of antibodies necessary for fighting various diseases.
Hemoglobin Production: It assists in the creation of hemoglobin, which is the protein in red blood cells responsible for carrying oxygen throughout the body.

Vitamin B12

Role and Benefits:

Energy Boost: Vitamin B12 is well-known for its role in energy production. It helps in the conversion of nutrients into energy, making it a key component in energy drinks.
Nervous System Health: It’s crucial for maintaining the health of the nervous system and for the production of DNA and red blood cells.
Cognitive Health: Adequate levels of Vitamin B12 are associated with improved memory and cognitive function.

Taste (4.5/5)

Theis Accelerator Energy Drink Review is specifically covering the Rocket Pop flavor.

It’s a journey down memory lane, reminiscent of summer days and festive popsicles. Writing this currently (during the winter) makes it especially painful.

There are plenty of flavors to choose from including:

Effectiveness (4.5/5)

This is a great and highly effective energy drink overall!

As we know from the prior breakdown of nutrition, the main energy kick in Accelerator Energy Drink comes from its well-balanced 200mg caffeine content, which provides a robust yet manageable energy boost.

This level of caffeine, derived from natural sources, is adept at enhancing both physical performance and mental alertness swiftly.

Additionally, the inclusion of essential electrolytes like sodium and potassium enhances this effect by ensuring optimal hydration and fluid balance.

These electrolytes are crucial for maintaining muscle and nerve function, especially before working out.

The vitamin B complex plays a pivotal role in metabolic processes, aiding in efficient energy utilization from food and supporting sustained energy release.

This is complemented by their overall health benefits, such as improved cognitive function, nervous system health, and red blood cell formation.

Overall, with the combination of everything, you can easily tell why this is an effective energy drink.

Price (4/5)

While slightly pricier than some competitors like Celsius, Accelerator Energy Drink holds its own in terms of value, especially when compared to options like Jocko GO.

Prices can vary depending on the flavor and purchasing platform, with Amazon generally offering better deals than the main website.

Accelerator Energy Drink Review Final Thoughts

Overall, Accelerator Energy Drink is a commendable product that efficiently combines energy-boosting properties with a beneficial nutrient profile.

While there may be cheaper options available, its blend of natural ingredients and hydration benefits make it a worthwhile choice for those seeking a healthy and effective energy solution.

As well, if you are looking for a product with more tropical/summer flavors, this is perfect for you.

I hope this Accelerator Energy Drink Review helped you decide on the product. Feel free to support us by signing up for our newsletter.

You can find other similar products here:

Accelerator Energy Drink Review

An awesome energy drink that you can have for a pre-workout or before a more mentally challenging task. With a great nutrition profile and amazing flavors to choose from, it's a drink worth trying.

Strategies for Goal Adjustment

Posted on January 7, 2024December 19, 2023 by Bashir Murtaza

Strategies for Goal Adjustment is the last part of a series of goal-setting.

You can check out the other posts here:

Without further ado, let’s continue.

When the new year rolls in, many of us set ambitious goals, fueled by the promise of a fresh start.

However, as the year progresses, our circumstances, priorities, and perspectives can change, making it necessary to adjust our goals.

Adapting your goals isn’t a sign of failure; it’s a realistic response to life’s unpredictability.

In this post, we’ll explore how to track your goals, assess the need for change, adjust them accordingly, and even add new goals while maintaining a positive mindset.

Tracking Your Goals

Effectively tracking your goals is the first step in managing them.

Here are some methods:

Digital Tools

Use apps and software designed for goal tracking.

They offer reminders, progress tracking, and motivational prompts.

Some personal apps I enjoy are Trello and Todolist. Sometimes, I just an Excel sheet as well to keep track of more high-level goals.

Journaling

A more personal approach, journaling allows you to reflect on your goals, progress, and challenges.

Journaling also allows for more than just goal setting. It can help you reflect on the now and help teach you gratitude.

Journaling is one of my favorite tools and suggest you use it even outside of goal setting.

A digital solution for this is Reflectly

Vision Boards

Visual representations of your goals can be a powerful motivator and reminder of your objectives.

Regular Check-Ins

Schedule weekly or monthly reviews of your goals to assess progress and make necessary adjustments.

This can also be done with a person too. This is mentioned in some detail in the Use Accountability to Achieve Your Goals article.

Assessing the Need for Change

It’s crucial to distinguish between a valid need to change your goals and using challenges as an excuse to give up. Ask yourself:

Have Circumstances Changed?

Sometimes life throws unexpected curveballs that require goal reassessment.

This happens to everyone. So don’t feel bad if it happens to you.

Depending on this, you may need to drop the goal or adjust it to make it smaller.

Are the Goals Still Relevant?

Your interests and priorities might evolve, making some goals less pertinent.

Maybe you have moved on and don’t feel it’s necessary anymore. However, make sure this isn’t you giving up on it. Keep yourself accountable.

Is the Goal Unrealistic?

It’s okay to modify goals that are too ambitious or impractical.

Maybe you thought you started small and it was too overwhelming.

Changing to break down the goal further is never an issue and will sometimes keep you motivated for longer.

Is It a Lack of Motivation?

If it’s merely a dip in motivation, strategies to rekindle your drive might be better than changing the goal.

Methods for Adjusting Goals

When a change is necessary, here’s how to go about it:

Break It Down

Simplify complex goals into smaller, manageable steps.

This may seem redundant as we’ve mentioned this in previous articles and this one, but you will be surprised at how much a goal can be broken down or simplified.

Never be afraid of simplifying your goals if needed.

Set New Timelines

Adjust deadlines to accommodate your current situation. Be realistic with yourself. Don’t cram if you don’t need to and adjust as needed.

Seek Feedback

Sometimes, outside perspectives can offer valuable insights on adjusting your goals.

Having a community to help you with your goals and keep you motivated and accountable is important.

Check out our Discord community for more information. Currently only available as a premium member.

Adding New Goals

When you eliminate a goal, consider adding a new one that aligns with your current aspirations.

This keeps your motivation high and ensures continuous personal growth. Reflect on what excites you now, and set goals that resonate with your evolving interests.

The Perspective on Quitting

Remember, you only truly quit and fail at something if you never try it again AND if you never learn from your progress.

Even if at a minimum you learned something from it, it’s considered a win in my book even if the goal hasn’t been met.

Adjusting goals is not quitting; it’s adapting and staying committed to your growth journey.

Every step, no matter how small or redirected, is progress.

Ascent Pre-Workout Review

Posted on January 3, 2024 by Bashir Murtaza

This Ascent Pre-Workout review will go over the effectiveness of the famous brand’s pre-workout and how well-suited it is to get you a great workout at the gym.

Let’s go over this product and see how well it is. We will also compare it to other products on the market as well and see how it matches up.

Ascent Pre-Workout Review

A good pre-workout with a great nutrition profile that is effective but suffers from mixability issues and clumping.

About the Product

Ascent is mainly known for its protein powder, but as you can see, they have other supplements like this pre-workout available.

This pre-workout is a bit different from other pre-workout drinks you may have taken… some may even say it’s not much of a pre-workout at all due to its nutritional value.

This product is also advertised as being clean energy and helping with muscle recovery.

Without further ado, let’s jump first into the Nutrition Facts.

Nutrition Facts / Ingredients (Rating: 4.5/5)

With this Ascent pre-workout review, I want to go over its nutritional profile and why it can be effective for your workout.

They advertise a clean product and it is a fairly “clean” product. When saying clean, they mean there are no artificial flavors or ingredients in this.

What shocked me the most is that it has 5g of protein.

Protein itself can help when taken before a lifting session in giving you a boost of energy for the workout and to help aid with recovery.

Here are the nutrition facts of this product. We’ll then break down what differentiates this and make this a pre-workout.

Nutrient	Amount per Scoop
Calories	35
Protein	5g
Carbohydrates	5g
Sugar	2g
Sodium	250mg
Potassium	32mg
Calcium	25mg
Caffeine	150mg

The nutrition facts on this are much different from most pre-workouts.

Let’s go over why:

Most pre-workouts have some type of complex of B Vitamins for energy
Most pre-workouts have beta-alanine to help provide extra energy
This has protein in it
A sufficient ratio of sodium to potassium ratio

It’s a different take for a pre-workout, but I think it’s a great and different option!

Its caffeine content isn’t super high and there are no fillers inside of it.

We know that caffeine helps give us energy and makes us feel less tired.

Let’s go over how sodium, potassium, and protein can help fuel a pre-workout.

Sodium

Sodium plays a crucial role in fueling pre-workout performance.

It’s an essential electrolyte that helps regulate fluid balance in the body, ensuring that cells are properly hydrated.

During exercise, sodium is lost through sweat, and this loss can lead to dehydration and a decrease in performance.

Adequate sodium intake before working out helps maintain fluid balance, supports nerve function, and aids in muscle contraction.

This is especially important for intense or long-duration exercise sessions where sweat loss is significant.

Potassium

Potassium, another vital electrolyte, works closely with sodium to maintain fluid and electrolyte balance in the body.

It is crucial for proper muscle function and helps prevent muscle cramps, a common issue during intense workouts.

Potassium also plays a role in nerve function and helps in the transmission of nerve impulses.

By ensuring a good balance of potassium, athletes can enhance muscle endurance and strength, contributing to a more effective and efficient workout.

Now granted, there isn’t a large amount of potassium, but that’s okay. You don’t need much and the ratio with sodium is great.

Protein

Protein is fundamental for pre-workout fueling due to its role in muscle health.

It provides the necessary amino acids, which are the building blocks of muscle tissue.

Consuming protein before a workout can help increase muscle protein synthesis, aiding in muscle growth and repair.

It also contributes to a feeling of fullness, which can help manage hunger during exercise.

For those engaging in resistance training or strenuous workouts, adequate protein intake is essential for muscle recovery and development, making it a key component of pre-workout nutrition.

Taste (Rating: 3.5/5)

The flavor that this Ascent Pre-Workout Review is going over is the Orange Mango flavor.

This isn’t an amazing flavor and can be a little sour. I’m personally okay with sour tasting pre-workouts, but if you don’t like that, it may not be for you.

I haven’t tried the other flavors, but they also have

Blue Raspberry
Raspberry Lemonade

Overall, the taste is fine, but nothing to brag about. Not having any artificial flavors will make most things not taste all that great.

Mixability (Rating: 2.5/5)

My main issue with Ascent’s pre-workout is the mixability. It doesn’t mix well at all, whether I’m stirring it, shaking it or even using an electric stirrer.

It always manages to get extremely clumpy towards the bottom. Those clumps themselves are super sour if you try to taste them.

I suspect this is due to the protein, but I could be wrong.

Nonetheless, this has to be the biggest disappointment about this pre-workout.

You may be able to mix it in a blender to avoid any clumping, but this might be overkill for a pre-workout overall.

Here are some images of it as well:

Effectiveness (Rating: 4/5)

If you like a pre-workout that doesn’t get you all riled up and has no tingling side effects, this Ascent’s pre-workout is for you!

Considering the points I made above about nutrition, this isn’t a pre-workout that will get you wild.

However, because of its caffeine content and electrolytes, it will make you less tired and give you hydration for your workout.

Overall, I had some great workouts when using this. I also had some okay ones, but I certainly did not have any bad ones.

No weird stomach issues either, which is always a huge plus in my book.

Price (Rating: 4/5)

In this Ascent pre-workout review, I think it’s important to discuss the pricing. Pricing is always a consideration and considering you may be a frequent buyer, you don’t want it to be super pricey.

Ascent is fairly good on this considering other pre-workouts on the market.

It’s a bit lower than $1 per serving considering this is 30 servings in a bag.

You can see the latest price here.

Ascent Pre-Workout Review Final Thoughts (Average Score: 3.7/5)

Ascent’s Pre Wokrout is overall a solid pre-workout.

It’s fairly effective and has a great nutrition profile.

Where it suffers the most is mixing it. Due to it clumping so much, it can be a hassle to drink and you may feel like you are missing out on the good stuff if you don’t drink/eat the clumps.

There may be better ways to mix it, but from all the methods I tried I didn’t have much success. A blender may work well, but that’s going pretty far to mix a pre-workout.

Overall, if you want a pre-workout without many filler ingredients in it, keto-friendly with a tad bit of protein, you have one! It will help keep you hydrated and you will get at minimum a decent workout in.

If you enjoyed this Ascent pre-workout review and are looking for another pre-workout, I would suggest looking into Outwork nutritions pre-workout or Regins pre-workout.

You can buy it from Amazon or their website.

Note: All Amazon links are affiliate links.

Use Accountability to Achieve Your Goals

Posted on January 1, 2024December 19, 2023 by Bashir Murtaza

Accountability to achieve your goals is not talked about enough. Even though, it is often the bridge between aspirations and accomplishments.

In a world full of distractions and constantly changing priorities, keeping oneself accountable can be the key to achieving personal and professional goals.

This article delves into the concept of accountability, its significance, and practical ways to incorporate it into your journey toward success.

Understanding Accountability

At its core, accountability is about owning your actions and their outcomes.

It’s a commitment to yourself and, at times, to others, that you will follow through on your plans and responsibilities.

This sense of responsibility is crucial for personal development and success, as it cultivates self-discipline and integrity.

Methods to Hold Yourself Accountable

To harness the power of accountability, one must adopt certain strategies.

Setting clear, measurable goals and regularly reviewing progress is vital.

Utilizing tools like journals, apps, or accountability partners can significantly enhance this process.

The key though is that you need to be honest with yourself.

Life happens and excuses will be made. I get that. However, you need to be honest if those excuses are valid for you not achieving your goals.

Being honest with yourself can be a difficult task though especially when it comes to holding yourself accountable. Sometimes, it’s best to have others hold you accountable.

Community Support

Community support is a fantastic way to help keep yourself accountable. In the end, you will usually be the most biased towards yourself.

Having someone else call you out sometimes is the best, even though it can sting a bit.

Here are some methods to go about this:

Accountability Partner

Pair up with a friend, colleague, or mentor who can regularly check in on your progress.

Joining Accountability Groups

Participate in online or local groups focused on shared goals or interests.

If you are not part of our premium subscription, you can access our community there. We hold each other accountable and you can always look for motivation there as well.

Public Commitment

Share your goals publicly, either through social media or in community forums, to create a sense of obligation (or through our private community). This can be a tough thing to do, but often works and is a great way to have others hold you accountable and yourself accountable.

Feedback and Encouragement

Engage with your community to receive constructive feedback and encouragement, which can be instrumental in staying on track.

Embracing Criticism

When it comes to community support, you need to embrace criticism.

Criticism, when constructive, is a valuable tool for growth. It offers a different perspective and highlights areas for improvement.

Learning to embrace and respond positively to criticism is an integral part of being accountable.

It demonstrates a commitment to self-improvement and resilience in the face of challenges.

I promise you, that you will learn much about yourself when you can handle criticism from others. It will make you a better person.

Accountability to Achieve Your Goals

So how does accountability affect your goals?

It provides a structure to ambitions, turning vague ideas into actionable plans.

When you are accountable, setbacks become learning opportunities rather than roadblocks, ensuring continuous progress toward your objectives.

You will also know what can be the reason you are not achieving your goal.

For example, if your goal was to lose weight but you have been slacking the past couple of weeks and not dieting much. Your excuse might be that you had a hard week.

You can keep yourself accountable and tell yourself having a hard week doesn’t change the fact that you have a goal to meet. Having a hard week shouldn’t push you further from your goal because you wish to indulge in something that makes you feel good.

The above can be a hard thing to tell yourself and like I mentioned above, having an accountability partner can help with situations like this.

Benefits of Being More Accountable

Increased accountability leads to enhanced productivity, improved time management, and a stronger sense of purpose.

It fosters a proactive mindset, encouraging individuals to take initiative and make decisions that align with their goals.

Ultimately, being more accountable not only helps in achieving set goals but also in personal growth and satisfaction.

Conclusion

Incorporating accountability into your life is a transformative step toward achieving your goals.

It requires commitment and a willingness to embrace challenges, including constructive criticism. By understanding and applying the principles of accountability, you set yourself up for a journey of continuous growth and success.