Are you one of those people who need a bedtime snack to help them sleep? Well try some cottage cheese preferably the lowest fat content you can find but anything is better than none. Cottage Cheese is high in protein and the best part is that most of the protein found in cottage cheese is of the caesin variety meaning its slow digesting which will provide your body with fuel deadening the fasting effect that takes place while your body sleeps. Also try to stay away from as little carbohydrates as you can before bedtime as research has shown this can put a damper on the release of human growth hormone which your body naturally releases in the first one to two hours of sleep.
 
Well tomorrow is the big day the official start of summer when the t-shirts come off and the world gets to see how hard you worked in the gym and on your diet. But if your still not quite where you wanna be don't worry you still have atleast 12 more weeks till the end of summer to keep making results happen. Who knows maybe by labor day youll have gotten to where you wanna be. But anyway it really doesn't matter how your you look with the shirt off. If you feel good you feel energized and healthy thats what you want. Enjoy that feeling reap your rewards and enjoy your loved ones and the sun. No sense in making a mountain out of a mole hill as they always say. Ever wonder who they is LoL. Happy Memorial Day to everyone I hope its a good one. And don't forget to take atleast 15mins and remember the soldiers who have given the ultimate sacrifice so that we might enjoy tomorrow as it was intended to be enjoyed.
 
The most important meal of the day is usually peoples most thrown together and least thought about this article is great and offers quick fixes to improve your breakfast meal. http://cts.getprograde.com/top-3-ways-to-improve-breakfast.html?advert_id=CN
 
Site is back up the clean up hear in JOMO is stilling going but the site will be back online now offering the same great quality information. Check it out daily
 
Intellectualfitness is based in joplin missouri which is also my home town. We were devastated by a tornado two days ago and this is my first access to site in days. My family is fine as well as all at intellectualfitness but alot of people did not share the same fate. Please pray for everyone here in jomo. And if you would like to help with the relief effort contact the red cross they will be your best bet for directing you to where you will be of most help. God bless us all in these times of heartache and despair.
 
I am really sorry everybody there has been a terrible lack of activity and new updates to both my both and the site. We at intellectual fitness have been taking the past week and a half reading and training to gather new information and opinions to share on the site. Soso keep your eyes peeled for it all. But I wanted to tell you all that if you ever come to intellectual fitness and can't find any thing you find interesting or new check out the more information tab and read some of the websites on the list th
 
Check out the nutrition home page and read the newest article. This article is being reposted. It first appeared about two years ago. It compares the tobacco industry to the big food industry. The two ladies who wrote it are both very well credentialed nutritionist. There views and opinions can be trusted.
 
I love writing all though I feel at times I can be a bit lengthy and too in depth with words concerning some concepts especially when I am giving directions to perform an exercise. I was thinking about adding a collection of videos to the training home page all demonstrating and instructing on the proper form of several popular exercises. I have always felt that actually watching and visualizing something greatly benefits the learning experience and quality. We would also add specific exercise instructions to any movement pattern you wish to learn correctly this can be down simply by a short comment on this blog or a quick email to intellectualfitness@gmail.com. Let me know what you think about this idea if its worth doing and if you would use it. Thanks
 
It's shirts-off season in most parts of the country now, so most of us are looking for a way to shed those last couple of pounds so we can wear that bathing suit a little bit more comfortably. But I am here to tell you to continue on your progress to an overall healthy being don't get sucked into the rush to lose weight and start cutting on the fundamentals of healthy living. Progression is key and the speed of this progression has no effect on the end results. Remember the story of the tortoise and the hare slow and steady always wins the race.
 
A lot of factors play in to determining the quality of workout an individual with obtain once they enter the gym including if your trainer is on time, how busy the gym is, what equipment is open, etc. But the one common similarity between all of these factors is they are all external meaning we really cannot control them. And if there is ever a phrase that I will always remember it is the serenity prayer which goes as follows: "God, grant me the serenity to accept the things I cannot change, Courage to change the things I can, And wisdom to know the difference." This can be applied to any area of an individual's life, but I like to apply it too health and fitness because that what this site is all about. When one walks into the gym for a session of training there are a ton of things that the trainee is out of control of, but the one thing that every individual is always in control of is their attitude and mentality (which if you are talking to me is the most important thing in anything you will ever do). From my own experience I have come to found that we as human beings are self-fulfilling prophecies. Meaning when we think it it always manifest itself whether its good or bad. If we thinking we are going to fail we usually end up failing and visa versa. Which makes our attitude a very powerful weapon if we think ourselves to be something or do something chances are we will be that something or do that something. Growing up whenever I would complain about going here or doing this or how this wasn't going to be fun my mother would always look at me and say "you get out of it what you put into it". Today I believe this more than ever the more work or dedication you put in or give to something the bigger and better your return will be. This correlates directly to attitude and mentality because usually your attitude determines what you are willing to give to a particular endeavour.

Now you understand that an individual's attitude contributes a huge amount to determining the quality of a training session. But then one might wonder "then what is the right attitude, mentality, or mind set to take into the gym". Personally I am a huge MMA, really any kind of combative sports I am a fan of, I love these sports not only for the excitement, testosterone, and violence ( I mean really be honest with yourself. Humans are aggressive and violent by nature it only makes since that we like sports that have that element to them), but the incredible psyche that these men have. I mean image a situation more intense or physically and psychologically demanding then being pounded on, out of breath, and knowing that your opponent wants to finish you. The kind of mental fortitude and determination these individual's have to push through those moments and in most cases excel in those situations is absolutely incredible. That is why whenever I think about the kind of mentality I want to have in both my own training and life, but also in my trainees I think about a fighter's mentality. I think of an attitude that is courageous, fearless, and determined beyond all else. I want this because I know that if I have this mentality and my trainees have this mentality nothing will ever stop me or them from succeeding in the gym and outside of it. If my trainee walks into the gym with a fighter's mentality then it doesn't matter what has happened during the day or how late they were up the night before or what piece of equipment is being used they will walk in and say "man I am really tire or man I really wanted to use that, but I don't care I am going to give this workout hell anyway". And like I said before if you think it will be so. Perhaps the french philosopher Rene Descartes said it best "I think, therefore I am".

So next time you walk into the gym and you are just thinking to yourself man I just really don't wanna be here or damn it was a long day at the office remember that fighter's mentality. Think about being strong mentally don't cave when you tired, no push harder because it's in those moment's when mental fortitude is built. Maybe another quote will put it better than I can this one's from the movie rocky balboa it was spoken by rocky's opponent's trainer. He said "...when that time comes and you find something standing in front of you, something that ain't running and ain't backing up and is hitting on you and you're too damn tired to breathe. You find that situation on you. That's good, 'cause that's baptism under fire! Oh, you get through that and you find the only kind of respect that matters in this damn world: self-respect."

Keep the faith brothas and if you are a lady reading this blog I understand this is probably more intense then you wanna get. It was more directed for the male aud