Nate DePalm: DFM Personal Fitness Training

Here is a passage about the anticancer effects of Broccoli from the book Im currently writing about Meal Prep that I felt compelled to share as it is extremely relevant to the health risks many of us face. Hope you guys find this useful! I'll share the references in the comment section.

" Broccoli has an organic sulfur compound called “Sulforaphane”, which has gotten a lot of attention the lately due to its recently discovered anticancer potential. The Journal of Cancer Treatment and Research has posted a review claiming that Sulforaphane has proven to effectively protect healthy tissues from cancer, then continued with “ Overall, sulforaphane appears to be an effective and safe chemopreventive molecule and a promising tool to fight cancer.” (1). A review from the journal Future Oncology says “Many studies have supported the protective effects of broccoli and broccoli sprouts against cancer” then continues to claim the the chemoprotective qualities of Sulforaphane have been extensively studied then explains that sulforaphane may target cancer stem cells which are responsible for the growth, reoccurrence, drug resistance, and spreading of certain types of cancer within the body (2)."

Nicole got front squats down on her first try!

Client shout out to Rob! We worked on deadlifts today and he was able to hold great form with much more weight than expected! He made it look easy even though we struggled with it at first. Its clear he's been doing his homework.

How Does Whey Protein compare to Wholefood Chicken Protein?

daimanuel.com With whey protein reaching an all-time high in popularity, many people are wondering whether whey protein or whole food is a more beneficial source of prote

On the subject of gym etiquette, if you are doing a barbell exercise that doesn't require and entire squat rack (bicep curls, shrugs, rows, ext.), it would be more appropriate to use a fixed barbell ( with a fixed amount of weight) rather than a squat rack.

If you are doing enough weight that you need an olympic barbell, it would be polite to the other gym members to pull the bar from a bench press if there are several empty benches because most gyms have far more benches. If most of the benches are being used, most gyms will have some extra olympic barbells around the weight room that you find some from space and use.

There are some great exercises that simply cannot be done realistically without a squat rack and because most gyms only have a few, the other gym members would appreciate it if you only use them for exercises that require them.

Thanks for reading!

Ill be teaching a nutrition concepts workshop tonight 6:45 - 7:45 at the Schnucks off of Jungermann Rd tonight, as well as every Tuesday evening.

Its completely free for all clients of DFM St. Peters, so I highly recommend all of my clients that havent gone to one show up tonight.

I guarantee you'll learn something new that you can start applying to your program right away.

MINDSHIFT - MOTIVATIONAL VIDEO

If you have a new years resolution, and if it has anything to do with health or productivity, starting the year off hung over isn't a great start. https://www.youtube.com/watch?v=fviFNrWKzZ8

youtube.com ALL CREDITS IN THE DESCRIPTION SOUNDSSCAPES CHANNEL: https://www.youtube.com/channel/UC__W... FOLLOW US ON INSTAGRAM, FACEBOOK & TWITTER FOR DAILY MOTIVATION...

Exercises for Sciatica and Lower Back Pain

fitness.mercola.com As an initial step, when back pain suddenly strikes, try to relax both your back and your mind; stretching exercises can help reduce sciatic pain.

Laura and I started training so she could get in better shape to perform in a Legally Blonde musical, where she knew that rehearsals would be 4 hours of non stop dancing all while keeping enough breath to sing at the same time. She even had one scene where she had to sing while performing a jump rope routine.

Last friday night I went to see her musical she had been training so long for and It was really awesome to see her do so well with it. She killed it in the jumprope scene, landing all of the double-unders. It made me think of all the training sessions we spent working on that jumprope routine after heavy deadlifts and in-between sets of kettle bell swings, it really made me proud to see her do the routine and make it seem effortless on stage!

I talked to her after the show and not only had she done so well in rehearsal that they made her a dance captain in the production, but she had also achieved her goal of getting down to a size 8 in the process!

Congrats Laura, Im so proud to see you do so well and achieve everything you wanted!

Have a good Halloween!

Happy Halloween Flow 100

I'd like to give a shout out to Emily for losing her first 5 inches off her waist! We started the day with barbell rows and air squats. Have a great day Emily!!

Eating less doesn't mean eating healthy.

I recently finished my nutrition certification! I'm really exited about this one, I learned a lot of really cool stuff. It was a regular thing for me to take pictures of the pages in my text book because they really talked about some eye opening info that really connected all the dots and answered a lot of questions. If any of my trainer friends are interested in a nutrition cert, I strongly recommend Precision Nutrition. Its pricey but the level of understanding I've gained from it is well worth it, as soon as I got into chapter 1 I knew it was a good investment.

Testosterone Nation

Besides what it does for your body, what does training do for you? -- T-Nation.com

Mistakes aren't failures, they are just a part of the learning process.

This could be a month of us working together answering all your questions and getting you through a plateau, we could to this plus a jumpstart and get even more time training. We have a lot of different ways to set it up, message me for more details!

Yesterday was a sad day, I had my last session with Irene before she moves back to Scotland. It has been really exiting to see how far she's come. It seems like she's exited to step on the scale now and I hope it stays that way when she's off on her own! As of yesterday, she is now 42lbs lighter than the day we first met!

Its been a pleasure Irene, you've earned every pound and I just wanted to give you one last congratulations before you go. I hope everything goes great back home and that we cross paths again one day.

A little motivation after the long holiday weekend! Maddy has been killing it in the gym and now she's enjoying the results! My clients make me proud to call myself their Trainer.

Study links 180,000 deaths each year to sugary drinks - EmaxHealth

The study was done by Harvard. It's time to stop pretending that what you eat only effects your waistline.

://www.emaxhealth.com/11306/study-links-180000-deaths-each-year-sugary-drinks

emaxhealth.com According to a new study, the health impact of sugary drinks is devastating.

Amy having some fun outside!

How to Lower Your Blood Pressure Naturally

Getting off of blood pressure medication is a goal I hear quite often. Low fat diets aren't helping.

articles.mercola.com Discover these simple dietary secrets that are effective in lowering your blood pressure in 15 minutes.

Alert! Corn Syrup Is Worse For You Than Refined Sugar

articles.mercola.com Excessive amounts of sugar in your diet has toxic effects, and processed fructose is far worse than refined sugar.

Don't Be Fooled by "Healthier" Junk Foods

"Dont be fooled by "healthier" junk food" by Dr. Mercola. I couldn't have said it better myself.

articles.mercola.com

Meg, kicking ass at deadlifts. Last week we struggled to get 1 rep at this weight, yesterday she got 4 reps with perfect form! Congrats Meg!

How Exercise Can Keep Your Brain Young and Sharp

fitness.mercola.com New evidence shows that exercise helps improve cognition and helps fight dementia.

We are only one month into our training and she has already lost 10 lbs and 4% body fat! Congratulations Irene, this is only the beginning!