Have you ever wondered why there are many kinds of eggs at grocery stores? Have you ever been confused on which egg brand to choose? Well, I am not surprised.
With so many egg brands nowadays claiming that theirs is superior among the others, it’s not hard to see why so many people are confused now. One brand claims theirs has higher omega-3. Another one claims theirs has higher omega-6. Another claims less cholesterol level. To make things more complicated, there are regular chicken eggs and kampong chicken eggs, which are usually brighter in color and smaller. Basically, you are faced by choices you do not know how to choose. It is not your fault though.
The food industry has gone wild that everyone can make claims on his own without any proof. Even worse, these claims, not only complicate things, but also allow them to increase the price. Just compare normal eggs without any special claim with the one that has lower cholesterol and you will know how big the price difference is.
So let me try to ease you burden in choosing your food, in this case eggs. Here we go. Lower cholesterol egg? Do you need it? NOPE. You don’t really need it UNLESS you have health history related to hypertension, heart attack, and stroke. If you don’t have any of those and you eat healthy, you don’t need to worry so much about cholesterol (see “Cholesterol, FRIEND or VILLAIN?”)
Egg with higher omega-6? HELL NO. It’s a big NO for this. Obviously, people who make this claim for their eggs really want to ruin their business or simply, they really don’t know anything about food, nutrition, and what people nowadays need from their food. If I happened to meet the people making this claim, I would say, “C’mon people. Don’t you know anything at all?? WE DO NOT NEED ANY MORE OMEGA-6 FROM EGGS OK??”. Yes I am being very emotional now talking about this because it is just SO DUMB (probably the DUMBEST THING TO DO) to offer people more omega-6, while actually, our modern diet has already offered MUCH MORE, I mean MUCH MUCH MORE OF THAT (can be as much as 6 TIMES THE AMOUNT WE NEED). So next time you come across with this kind of eggs, you know what to do.
It leaves us with kampong chicken egg and higher omega-3 eggs. These are the type of eggs you want to put in your grocery basket. As I said, we don’t need anymore omega-6, but WE DO NEED A LOT OF OMEGA-3 to balance out our omega-6 intake. Ideally, the ratio between omega-3 and omega-6 in our diet should be 1:1 or 1:3 the most (see “EFA Balance and the Consequences” for more on the omega-3:omega-6 balance). But thanks to processed foods and hydrogenated oils, the ratio has now become as crazy as 1:20 in extreme cases according to Dr. Gabe Mirkin, no exaggerating here. So, you know what to do, increase intake of omega-3 and reduce intake of omega-6 from processed food/oil.
I generally prefer kampong chicken eggs than higher omega-3 eggs. Higher omega-3 eggs are produced by a carefully constructed diet on the chicken. However, kampong chicken eggs are produced by a natural diet on the chicken. In this case, the chicken is let to roam free and eat its own natural diet, including worms and bugs that are seldom in the chicken farm diet. So, the best choice for eggs is kampong chicken eggs and if this is not available, the second best choice is higher omega-3 eggs.
So, there you go. You should have better idea now how to choose your eggs to increase you omega-3 intake and balance your omega-3:omega-6 ratio. More on why this ratio has to be balance on another article.
Till then, don’t get lost in your grocery store because when it comes to eggs, you know what to do.
Tobias Kananggar Ganda
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Wednesday, March 31, 2010
Tuesday, October 20, 2009
My Dirty Little Secret -> I CHEAT in my DIET
Many people think of diet as a misery or as equal to living in starvation. Even “BETTER”, many people think, to be successful in diet, you have to suffer. The more you suffer the more you will gain from your diet. After all, no pain no gain right? Yeah, right (You should see the smirk on my face when I am writing, “Yeah, right”)
To begin with, diet means “controlled food intake/eating”. It does not mean “eating very little/less than enough” until you starve all the time.
Here is another fact. The wrong conception and mindset I mentioned above is the number one reason why most people give up their controlled diet within the first 3 months. After 3 months enduring starvation and suffering, finally they have had enough pain and decided to quit. Once they quit, their body weights and fats will skyrocket since their bodies are in starvation mode. In starvation mode, your body thinks that food is scarce. Therefore, it will always break down muscles since muscle requires a lot of energy (from food of course) to maintain. Even worse, it will store everything you eat into fat to make sure it has enough stored energy in case “no food is available anymore”. That is what your body thinks if you live in starvation for too long. So, I hope I make it clear here that diet is not equal to be starving all the time, NOT EVEN CLOSE.
That is about “diet is not equal to living in starvation”. How about diet is a misery? Of course when you implement “diet” as “eating very little/less than enough or live in starvation”, diet is a misery. But if your diet is implemented as controlled food intake/eating, it is not as miserable. I have been dieting for more than half a year and I enjoy every second of it. I don’t feel miserable. I don’t think of it as a burden, pain, suffering, or anything like that. I enjoy it. BUT I do feel bored sometimes. I do want to eat food that is different from the one I have in my diet schedule/list. I want to go “wild” sometimes and eat whatever I want without any restrictions. Sometimes, I just want to go away from all the restrictions from my diet and eat “freely”
You might ask, “You feel bored and you continue doing it every day. You deny yourself every day. That is misery right?” This one, I would have to say yes. Just imagine yourself doing a very boring thing everyday again and again for the rest of your life or restricting yourself from doing what you love for the rest of your life. That is misery. BUT, I DO HAVE THE SOLUTION.
Here is my dirty little secret. I CHEAT in my diet. Even “WORSE”, I cheat regularly, once every week. How do I cheat? For one day every week, I allow myself to eat whatever I want in any amount I want as long as it is still healthy food (Junk foods and trans-fat loaded foods are not included here). During my cheat days, I usually overload myself on Carbs such as bread, ice cream, pure chocolate, and rice. I can eat them in any amount I want.
Let me tell you. This is better than just satisfying your cravings and hunger. This also boosts your metabolism, which means more fat will be burned in the subsequent days. When you control your food intake, your body will adjust its metabolism. Cheat day is there to keep your metabolism high. By overloading once in a while, your body metabolism will be maintained at high level. This is what you want to lose fat and improve muscle-building process. But the best part is, it satisfies your cravings for food you don’t normally take during normal days. So, it is a win-win situation, for your cravings and your body-building effort.
So don’t worry, go and cheat once in a while, but remember, stick to the whole and healthy food, and stay away from that junk food corner filled with trans fats.
Till next newsletter, enjoy your diet.
Tobias KG
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com
To begin with, diet means “controlled food intake/eating”. It does not mean “eating very little/less than enough” until you starve all the time.
Here is another fact. The wrong conception and mindset I mentioned above is the number one reason why most people give up their controlled diet within the first 3 months. After 3 months enduring starvation and suffering, finally they have had enough pain and decided to quit. Once they quit, their body weights and fats will skyrocket since their bodies are in starvation mode. In starvation mode, your body thinks that food is scarce. Therefore, it will always break down muscles since muscle requires a lot of energy (from food of course) to maintain. Even worse, it will store everything you eat into fat to make sure it has enough stored energy in case “no food is available anymore”. That is what your body thinks if you live in starvation for too long. So, I hope I make it clear here that diet is not equal to be starving all the time, NOT EVEN CLOSE.
That is about “diet is not equal to living in starvation”. How about diet is a misery? Of course when you implement “diet” as “eating very little/less than enough or live in starvation”, diet is a misery. But if your diet is implemented as controlled food intake/eating, it is not as miserable. I have been dieting for more than half a year and I enjoy every second of it. I don’t feel miserable. I don’t think of it as a burden, pain, suffering, or anything like that. I enjoy it. BUT I do feel bored sometimes. I do want to eat food that is different from the one I have in my diet schedule/list. I want to go “wild” sometimes and eat whatever I want without any restrictions. Sometimes, I just want to go away from all the restrictions from my diet and eat “freely”
You might ask, “You feel bored and you continue doing it every day. You deny yourself every day. That is misery right?” This one, I would have to say yes. Just imagine yourself doing a very boring thing everyday again and again for the rest of your life or restricting yourself from doing what you love for the rest of your life. That is misery. BUT, I DO HAVE THE SOLUTION.
Here is my dirty little secret. I CHEAT in my diet. Even “WORSE”, I cheat regularly, once every week. How do I cheat? For one day every week, I allow myself to eat whatever I want in any amount I want as long as it is still healthy food (Junk foods and trans-fat loaded foods are not included here). During my cheat days, I usually overload myself on Carbs such as bread, ice cream, pure chocolate, and rice. I can eat them in any amount I want.
Let me tell you. This is better than just satisfying your cravings and hunger. This also boosts your metabolism, which means more fat will be burned in the subsequent days. When you control your food intake, your body will adjust its metabolism. Cheat day is there to keep your metabolism high. By overloading once in a while, your body metabolism will be maintained at high level. This is what you want to lose fat and improve muscle-building process. But the best part is, it satisfies your cravings for food you don’t normally take during normal days. So, it is a win-win situation, for your cravings and your body-building effort.
So don’t worry, go and cheat once in a while, but remember, stick to the whole and healthy food, and stay away from that junk food corner filled with trans fats.
Till next newsletter, enjoy your diet.
Tobias KG
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com
Thursday, October 8, 2009
Cholesterol: FRIEND or VILLAIN??
In my previous newsletter, “The real criminal in our food chain”, I talked about how bad trans fat is. It can transform seemingly “healthy” or “not so bad” food into “junkier-than-junk” food.
Now, let me talk about another common misconception circling around our society today, CHOLESTEROL. But first, let me warn you, everything you are about to read from this point onward will really shake your belief about cholesterol. You might even have argument with yourself, your friends, or your personal doctor who have been telling you A LOT OF BAD THINGS about cholesterol.
For me, CHOLESTEROL is not that bad. In fact, I am glad that I have cholesterol in my body because simply it is good to have it (I know, I know. After reading up to this point, you will most probably think, “This guy is insane!! He is glad to have cholesterol and now saying it is good!!”). Well, just read on and at the end, I am pretty sure you will AGREE with me.
We all know that heart disease, failure, heart attack, and hypertension have been one of the leading killers in today’s world. THAT IS TRUTH. But blaming cholesterol for all that?? That is not really fair. Here is why.
As science continues to improve, more and more evidence has shown that the ARTERIAL INFLAMMATION WITHIN THE BODY is the root cause of heart disease. The inflammation itself is caused by many personal factors, such as stress, smoking, viruses, consumption of refined/hydrogenated oil (which contains trans fat as I have mentioned), an imbalance of omega-6 polyunsaturated fats to omega-3 polyunsaturated fats in the diet, excess refined sugars, etc.
Although it is true that cholesterol is the one forming plaque/arterial deposit (which is mostly being blamed for heart disease), not so many people understand why it does that. When ARTERIAL INFLAMMATION occurs, the cholesterol acts as a HEALING SUBSTANCE. It responds to arterial inflammation by getting deposited in combination with other substances, forming “arterial deposit” which acts as a healing agent on the artery.
Basically, as long as you have internal inflammation, this plaque will be formed regardless of your cholesterol levels. In other words, if you don’t have any inflammation inside your body, high cholesterol level will just keep circulating in your body without forming “plaque” in your artery. Therefore, it is more important to control your artery inflammation rather than trying to lower your cholesterol level.
You may ask, “If cholesterol is actually good, why are medical industries pushing everyone to lower their cholesterol?” Well, one innocent answer would be because it is based on flawed medical studies from decades ago that have never been validated since it has been there for a long time. Another reason is because with such misconception circling around in society, “cholesterol control” drug companies will be able to sell their products more easily.
Still not convinced? Check these out: “The Hidden Truth About Cholesterol Lowering Drugs” by Shane Ellison and “The Cholesterol Myths” by Dr. Uffe Ravnskov (MD, PhD).
So now, don’t worry about the cholesterol levels anymore. Let’s start worrying about the level of artery inflammation in our bodies. You can check the level of your artery inflammation by CRP or homocysteine tests. More importantly, you can control it by living a healthy lifestyle.
Finally, here is to a life in healthy lifestyle
Tobias KG
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com
Now, let me talk about another common misconception circling around our society today, CHOLESTEROL. But first, let me warn you, everything you are about to read from this point onward will really shake your belief about cholesterol. You might even have argument with yourself, your friends, or your personal doctor who have been telling you A LOT OF BAD THINGS about cholesterol.
For me, CHOLESTEROL is not that bad. In fact, I am glad that I have cholesterol in my body because simply it is good to have it (I know, I know. After reading up to this point, you will most probably think, “This guy is insane!! He is glad to have cholesterol and now saying it is good!!”). Well, just read on and at the end, I am pretty sure you will AGREE with me.
We all know that heart disease, failure, heart attack, and hypertension have been one of the leading killers in today’s world. THAT IS TRUTH. But blaming cholesterol for all that?? That is not really fair. Here is why.
As science continues to improve, more and more evidence has shown that the ARTERIAL INFLAMMATION WITHIN THE BODY is the root cause of heart disease. The inflammation itself is caused by many personal factors, such as stress, smoking, viruses, consumption of refined/hydrogenated oil (which contains trans fat as I have mentioned), an imbalance of omega-6 polyunsaturated fats to omega-3 polyunsaturated fats in the diet, excess refined sugars, etc.
Although it is true that cholesterol is the one forming plaque/arterial deposit (which is mostly being blamed for heart disease), not so many people understand why it does that. When ARTERIAL INFLAMMATION occurs, the cholesterol acts as a HEALING SUBSTANCE. It responds to arterial inflammation by getting deposited in combination with other substances, forming “arterial deposit” which acts as a healing agent on the artery.
Basically, as long as you have internal inflammation, this plaque will be formed regardless of your cholesterol levels. In other words, if you don’t have any inflammation inside your body, high cholesterol level will just keep circulating in your body without forming “plaque” in your artery. Therefore, it is more important to control your artery inflammation rather than trying to lower your cholesterol level.
You may ask, “If cholesterol is actually good, why are medical industries pushing everyone to lower their cholesterol?” Well, one innocent answer would be because it is based on flawed medical studies from decades ago that have never been validated since it has been there for a long time. Another reason is because with such misconception circling around in society, “cholesterol control” drug companies will be able to sell their products more easily.
Still not convinced? Check these out: “The Hidden Truth About Cholesterol Lowering Drugs” by Shane Ellison and “The Cholesterol Myths” by Dr. Uffe Ravnskov (MD, PhD).
So now, don’t worry about the cholesterol levels anymore. Let’s start worrying about the level of artery inflammation in our bodies. You can check the level of your artery inflammation by CRP or homocysteine tests. More importantly, you can control it by living a healthy lifestyle.
Finally, here is to a life in healthy lifestyle
Tobias KG
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com
Saturday, September 5, 2009
MY SECRET right from my PERSONAL DIET PLAN (Part I)
I see SO SO SOOOO many people underestimate the power of breakfast (By breakfast I mean a meal taken within one hour after waking up).
On one hand, it is quite understandable because you need to rush to the office, school, or wherever you need to be early in the morning. Or even worse, because you can't prepare the breakfast yourself, you buy your breakfast in fast food stop you find on you way (which is usually INCREDIBLY UNHEALTHY). You might also have mindset, "Breakfast is so small, so I can skip it. I wont feel hungry until lunch time even if I miss it". YOU ARE DEAD WRONG
This kind of excuses has NO PLACE on the ROAD TO SIX PACK. Breakfast is, in my opinion, the MOST IMPORTANT MEAL OF THE DAY. As far as I know the road to six pack, you can't get six pack without taking breakfast EVERYDAY.
You might ask, "Why? Doesn't taking breakfast increase my calorie intake?". Yes it does. BUT, once you take breakfast, your body metabolism will be stimulated. Your body metabolism will be TURNED ON. You can think of breakfast as an ON/OFF Switch of your body metabolism. If you don't take breakfast, your body metabolism will not be as high as you would like to lose fat. By taking breakfast, your metabolism will be at high level the rest of the day (This fact easily outweighs the calorie you take during breakfast)
On top of that, higher metabolism means more muscle building and repairing going on in your body and as I said in the previous note, muscle is a calorie-burning machine. So by skipping breakfast for the reason to reduce calorie intake is definitely COUNTER-PRODUCTIVE. In short, there is NO BENEFIT AT ALL to skip breakfast
SO HAVE YOU TAKEN YOUR BREAKFAST THIS MORNING? If you haven't, start a habit to take it THE VERY NEXT DAY
Alright!! This is the moment you have been waiting for, MY BREAKFAST, taken directly from my PERSONAL DIET PLAN (3270 calories daily)
1 Banana (25.37gr Carbs, 1.12gr Prot, 0.52gr fat, 100cal)
2 Apples (36.6gr Carbs, 0.46gr Prot, 0.86gr fat, 140cal)
2 Whole Eggs (1.23gr Carbs, 12.19gr Prot, 13.5gr fat, 180cal)
1 tbsp 100% NATURAL peanut butter (2gr Carbs, 5gr Prot, 8gr fat, 100 cal)
2 slices of cheddar cheese ( 3gr Carbs, 8.1gr Prot, 5gr fat, 90cal)
Total = 68.2gr carbohydrate, 26.87gr protein, 27.88gr fat, 610cal)
Sounds plenty of food for breakfast, doesn’t it? Believe it or not, this is equal to typical egg and tuna mayo sandwich (3 slices of white bread, one layer of tuna mayo, one layer of scrambled egg and butter). This explains why the reason “you can't prepare your breakfast, so you buy it on your way” SHOULD BE OUT OF THE WINDOW.
So, till the next newsletter, don’t forget to have your breakfast, and stay on the road to six pack
Tobias KG
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com
On one hand, it is quite understandable because you need to rush to the office, school, or wherever you need to be early in the morning. Or even worse, because you can't prepare the breakfast yourself, you buy your breakfast in fast food stop you find on you way (which is usually INCREDIBLY UNHEALTHY). You might also have mindset, "Breakfast is so small, so I can skip it. I wont feel hungry until lunch time even if I miss it". YOU ARE DEAD WRONG
This kind of excuses has NO PLACE on the ROAD TO SIX PACK. Breakfast is, in my opinion, the MOST IMPORTANT MEAL OF THE DAY. As far as I know the road to six pack, you can't get six pack without taking breakfast EVERYDAY.
You might ask, "Why? Doesn't taking breakfast increase my calorie intake?". Yes it does. BUT, once you take breakfast, your body metabolism will be stimulated. Your body metabolism will be TURNED ON. You can think of breakfast as an ON/OFF Switch of your body metabolism. If you don't take breakfast, your body metabolism will not be as high as you would like to lose fat. By taking breakfast, your metabolism will be at high level the rest of the day (This fact easily outweighs the calorie you take during breakfast)
On top of that, higher metabolism means more muscle building and repairing going on in your body and as I said in the previous note, muscle is a calorie-burning machine. So by skipping breakfast for the reason to reduce calorie intake is definitely COUNTER-PRODUCTIVE. In short, there is NO BENEFIT AT ALL to skip breakfast
SO HAVE YOU TAKEN YOUR BREAKFAST THIS MORNING? If you haven't, start a habit to take it THE VERY NEXT DAY
Alright!! This is the moment you have been waiting for, MY BREAKFAST, taken directly from my PERSONAL DIET PLAN (3270 calories daily)
1 Banana (25.37gr Carbs, 1.12gr Prot, 0.52gr fat, 100cal)
2 Apples (36.6gr Carbs, 0.46gr Prot, 0.86gr fat, 140cal)
2 Whole Eggs (1.23gr Carbs, 12.19gr Prot, 13.5gr fat, 180cal)
1 tbsp 100% NATURAL peanut butter (2gr Carbs, 5gr Prot, 8gr fat, 100 cal)
2 slices of cheddar cheese ( 3gr Carbs, 8.1gr Prot, 5gr fat, 90cal)
Total = 68.2gr carbohydrate, 26.87gr protein, 27.88gr fat, 610cal)
Sounds plenty of food for breakfast, doesn’t it? Believe it or not, this is equal to typical egg and tuna mayo sandwich (3 slices of white bread, one layer of tuna mayo, one layer of scrambled egg and butter). This explains why the reason “you can't prepare your breakfast, so you buy it on your way” SHOULD BE OUT OF THE WINDOW.
So, till the next newsletter, don’t forget to have your breakfast, and stay on the road to six pack
Tobias KG
AMFPT Certified Personal Trainer
AMFPT Certified Sport Nutritionist
Creator of RoadToSixPack.blogspot.com
Friday, August 21, 2009
Don't get lost on your quest to six pack. Stay on the REAL one
Once you have taken your first step (see the previous post), you might ask, “And then what?”. You might have looked around in the Internet, trying to find the best workout routines and diet to get the abs of your dream. Let me guess, you find that each of them saying different things. Now, you don’t know where to go, which one to believe.
You are at the intersection and don’t know which way is heading towards six-pack abs, which one is the real “road to six pack”.
It is totally common to be confused at this point of time. Let me assure you this, There is actually ONLY ONE road to six-pack. It is with PROPER NUTRITION and CORRECT WORKOUT STRUCTURE. That’s it.
But conspiracy between body-building/health magazine and drug supplement manufacturers, with their multi-million marketing campaigns, keeps you from finding the right way. Even worse, they keep creating new “road to six pack” and claim that it is the only way.
It is their intention to make you confused and frustrated so that you don’t find the abs you want and keep buying their products, thinking their products are the way to your dream abs.
Still don’t believe me? Well, let me ask you this, do you really think professional athletes and coaches read body-building/health magazines and follow the advice in the magazine? HELL NO. If they don’t even follow it, why should you? Still not convinced? I will tell you the ultimate proof personally if that’s what it takes to convince you (because this proof is quite sensitive).
The road to six pack is actually only one and it is easy. But they make it looks difficult for you, INTENTIONALLY. You do not need drug supplement such creatine, DHEA, or liver tabs like they say.
All you need is guidance, so that you won’t step into the false “road to six pack” and I AM READY TO BE YOUR GUIDANCE.
I have been to the false road before, probably just like you. But now, I have found the right one and I will make sure, you don’t take the false one.
The picture above shows you the result of the REAL road to six pack (10% body fat reduction in less than 3 months. ABSOLUTELY NO DRUGS. Now the key is, WHETHER YOU LET ME BE YOU GUIDANCE. And IF YOU DO, LET ME KNOW. If you don’t, I hope you can find other guidance yourself and stay on the true road to six pack.
Till the next newsletter, don’t get lost on your quest to six pack. Stay on the road to six pack
You are at the intersection and don’t know which way is heading towards six-pack abs, which one is the real “road to six pack”.
It is totally common to be confused at this point of time. Let me assure you this, There is actually ONLY ONE road to six-pack. It is with PROPER NUTRITION and CORRECT WORKOUT STRUCTURE. That’s it.
But conspiracy between body-building/health magazine and drug supplement manufacturers, with their multi-million marketing campaigns, keeps you from finding the right way. Even worse, they keep creating new “road to six pack” and claim that it is the only way.
It is their intention to make you confused and frustrated so that you don’t find the abs you want and keep buying their products, thinking their products are the way to your dream abs.
Still don’t believe me? Well, let me ask you this, do you really think professional athletes and coaches read body-building/health magazines and follow the advice in the magazine? HELL NO. If they don’t even follow it, why should you? Still not convinced? I will tell you the ultimate proof personally if that’s what it takes to convince you (because this proof is quite sensitive).
The road to six pack is actually only one and it is easy. But they make it looks difficult for you, INTENTIONALLY. You do not need drug supplement such creatine, DHEA, or liver tabs like they say.
All you need is guidance, so that you won’t step into the false “road to six pack” and I AM READY TO BE YOUR GUIDANCE.
I have been to the false road before, probably just like you. But now, I have found the right one and I will make sure, you don’t take the false one.
The picture above shows you the result of the REAL road to six pack (10% body fat reduction in less than 3 months. ABSOLUTELY NO DRUGS. Now the key is, WHETHER YOU LET ME BE YOU GUIDANCE. And IF YOU DO, LET ME KNOW. If you don’t, I hope you can find other guidance yourself and stay on the true road to six pack.
Till the next newsletter, don’t get lost on your quest to six pack. Stay on the road to six pack
Tobias KG
AMFPT Certified Personal Trainer
PS: If you like this notes, you can pass this to your friends or people you think might find this useful.
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