Back To The Origin

In the last three weeks my fitness goal have taken a step back. I have been visiting my family in Italy and my mum decided to became a chef for this period!

I must say that she accomplished the task very well, she also almost prepared all the traditional food for every season and that was good too, is always good to go back to the origin.

I don’t regret the food I been eating during this time, I loved the time I spent with them and I don’t even regret the few pounds I have gained during this weeks even because I know I will take not long to come back to my previous weight and perhaps this time off from dieting will help the overall process too.

Three weeks have passed by, I am happy to come back to my routine, to my wife and my hobbies but there is that sad part to leave my parents behind. I really should set objectives, perhaps come to visit them at least once every year but sometimes life, project and set goals take priory and is not always possible, will see how this goes!

I have many things in my mind, many project I would like to accomplish and much more, sometimes I realize that for all I want to do I will need a day of 72 hours and not 24 so I need to reflect and think well before taking any decision.

For now I will enjoy the last few days and talk to you all soon!

Natural Ways to Tackle Nasty Digestive Problems

Hello guys,

today post is from my cybernetic friend Brad Krause… so enjoy the reading!

Love your guts. They’re the unsung hero of your body, breaking down the food you consume into nutrients before passing them on to the bloodstream to feed all the cells in our body so you can think, move, laugh, and cry. The chain of organs that includes the stomach and intestines may be slimy and gross, but you’re nothing without it.

It’s funny how the guts often go neglected when it comes to discussions of health even though they’re so integral to your well-being. That’s all changing thanks to the discovery of the gut-brain axis, which connects the central nervous system with the digestive system. Suddenly, a rumbling in your tummy is no longer just a matter of minor discomfort — it could be a sign of something that affects your ability to function mentally and physically on a day-to-day basis.

A proper diet, including fruits and vegetables, is essential to digestive health. If you don’t have to time to shop for the right ingredients and cook nutritious dishes, there are grocery and meal delivery systems that do. This may not solve everything, though, so here’s a look at some specific digestive ailments and how you can make them go away naturally.


Diarrhea is nothing more than loose, watery stool that demands to be constantly evacuated, often to eliminate an infection. To bring your digestive system back to normal, stay hydrated by drinking plenty of water, says a writer at Verywell Health, though that may seem counterintuitive. Also, eat probiotics like yogurt to help with this issue.


This is sort of the opposite of diarrhea, and it happens when waste doesn’t want to exit, with numerous causes from diet to lifestyle choices. Fortunately, there are ways to deal with this condition, and they include drinking more water, eating more fiber, and getting more exercise, among a total of 13 presented by a writer with Medical News Today.

Acid Reflux

Acid reflux is the fancy term for heartburn. There’s no reason to panic if it comes about occasionally, and there are alterations to your lifestyle that keep it to a minimum. According to Healthline, those include maintaining a healthy weight through diet and exercise, as well as avoiding trigger foods such as citrus fruits and anything fatty.

Peptic Ulcers

These are open sores in the upper digestive tract that lead to intense abdominal pain. Poor diet is often to blame, but so are alcohol, nonsteroidal anti-inflammatory drugs, and stress. Although medical intervention is necessary in severe cases, cutting tobacco, alcohol, and caffeine from your life may get rid of the problem before it reaches that point.


These are agglomerations of cholesterol or bilirubin and calcium salts that cause severe pain when they block the secretion of bile from the gallbladder to the small intestine to aid in the breakdown of fatty foods. Obesity is an important predictor of this condition, which can be at least partially avoided through diet and exercise.

Irritable Bowel Syndrome

If you suffer from regular abdominal pain, bloating, constipation, diarrhea and cramps, irritable bowel syndrome could be the culprit. Often triggered by stress, outbreaks may be averted by saying “no” to certain short-chain carbohydrates that are poorly absorbed by the small intestine, including fructose, lactose, and fructans.

Inflammatory Bowel Disease

It’s one term that describes two conditions, ulcerative colitis and Crohn’s disease, both of which involve inflammation of parts of the digestive system and share symptoms such as abdominal pain, bleeding, and fatigue. High consumption of animal fat and dairy seem to lead to higher risk of IBD, while fiber is viewed positively.

Celiac Disease

A hereditary autoimmune disorder, celiac disease leads to aggravation in the small intestine when gluten is ingested. The only way to manage the symptoms is by avoiding the consumption of this protein composite, which is found in wheat, rye, and barley.

The ultimate lesson here is something you’ve known all along: Mind what you eat. Also, drink plenty of water and get some exercise to stay at a healthy weight. That’s always been the best recipe for physical health, and a digestive condition doesn’t pose an obstacle to that goal.

Image via Pixabay.

Thanks to Brad for this article….


A Visit To Niagara Falls

It was about time, having a day or two outside of the daily routine… who doesn’t want that from time to time too. This post will not talk about how my Fitness Journey is going or which kind of supplement I take and not even what my latest recipe is but rather sharing with you guys one of the most wonderful place in the world.

I love the nature and sometimes I think I would even love to leave in a forest without anything rather than food, water and fire 🔥 leaving like our old brothers…. What you think would be an amazing experience?

This past days I been visiting Niagara Falls, OMG… I am not going to be here telling you the story because I am sure you can find it anywhere but rather than share some nice pictures of the falls.

Everything was really nice and if you go there one day I definitely suggest to take the boat tour and go to see the falls during the dark ours and be inspired from how they are lighted.

What I been struggle with during my visit was be able to make an healthy food choice and learning from this I will need to look for places to eat before even starting the trip next time or perhaps get some meals delivered to the hotel from one of this meal prep company. It is incredible the amount of junk food available and so poor choice of simple food, overall I decided to enjoy the trip and that’s all.

The good think was that although I haven’t lift during this time I have definitely got in some good amounts of steps in a day and burned some of those calories.

I hope you guys loved this experience sharing and me to come out from the usual fitness post. I would love to hear if you liked what you have seen.


My Fitness Gear

I don’t know you guys but for me having my fitness gear with me every time I am working out is essential, not only to boost the mood but I find myself to have mentally raise of energy as well, so what I bring with me?


Yes, my iPhone need to be always with me! I do all sort of things with it, listen to music, replying the messages and take a selfie for a later upload on my Instagram page.

Also, I like to watch YouTube videos during the cardio time.

Apple Watch


I like to track my work out and make sure to rest just enough between one set and the other, there are millions of Apps out there but I use the native Apple Watch App for me is enough and I have my consumed calories and exercise time all there in one screen.


Haha, by now I guess you guys have understood and got the feeling that I am a so-called Apple guy. What I do with my AirPods, well all that is related to the sound system of my phone.

Takeya Water Bootle


Back in the day, I wrote a post on this and how much is essential the hydration full post is here. Especially when I am at the gym I make sure to be fully hydrated, did you know that if you are not hydrated the level of energy will decrease?  I use to dilute some BCAA in my water too to give a bit of flavor and boost the workout.


I have tried in the past to lift the weight without gloves but for me is not the same and I cannot do it. Not only I feel uncomfortable but also the grip to the weights is different and I don’t like the feeling. So gloves are a MUST

Fitness Journal


I have written already on this, and you can find the full post here but overall having a Fitness Journal will help you to track the progress and make gains.

This is my list and I really would love to listen to what is essential for you to bring along to the gym and why.


Trust The Process

In this last couple of days, I have been looking back to analyze what I have done and the gains I have made.

My current weight is 72.3 Kg with an estimated Body Fat% of 23.5% overall I am pleased with this results, also because I haven’t really eaten clean and I have not restricted myself as much.

The reason behind my happiness is that I have definitely packed some lean muscle mass on my body and this is really where you need to trust the process and to not lose the faith, I really need to keep going,  everything in the end will pay off, I know.

Looking back at some pictures in April and looking at the data at that time my Body Fat% was 22%, if I look the scale seems much less than that.

Next month will be a challenge, I will fly home for 3 weeks and as much as I want to keep watching my Macros I already know will not be perfect … It is one year and a half that I don’t visit home, and I am sure my mom is ready to cook all the delicious food that only a mom can do.

The other day I recalculate my Macros, and I have lowered my daily intake of 100 calories this will brig my daily calories at 1712 KCal, I have increased my Carb intake and decreased my Fat while maintaining the Protein intake at the same level I really want to see how my body will respond on this change, only trying and failing will lead you to success.

If you don’t know how to calculate your Macros I wrote a post in the past – Link is Here

That’s all I have to say in today post, as usual I am open to a discussion in a comment box below if you feel like.

Don’t forget to look at my Instagram page in case you are looking for some daily motivation.


Finding Myself Again

True, has been a while since my last post and to be honest with you all I was even thinking to quit.

Lately, I been in the “Finding Myself Again” way, not sure how to explain this but after my knee injury and the recovery that took almost six months, I found myself with my fitness goals on a huge setback and lack of motivation.

Yes, I gained weight and although I am not really happy about this, I tent to believe that this is ok, is just part of this Journey.

My working schedule has changed as well during this time and with the workout regime I was following, soon I find to be in over-training! How did I realize I was? Well, soon I find out that one of the signs was tiredness and I also started to suffer from insomnia so I decided to ease off a bit.

I also realized that I cannot train on three consecutive days but I need a day off in between so perhaps two-day training and one-off, I would like to hear if it is for you guys the same.

Although I am in my fitness journey since one and a half year, there is always something to learn and one of the take points in this journey is to listen to your body and take your time without rushing the process.

We are not all the same and perhaps what works for me doesn’t for you, important is to find out what works!


Important Self-Care Tips for Men

Good day followers, today’s post is a guest post from Brad Krause. Please enjoy the reading.

Self-care isn’t just for women. Guys have to put a little bit of effort into their minds and bodies, too. Keep reading for a few ways to do just that while still maintaining your manhood.

Clear Clutter from Your Life

Look, we get it. You like your stuff. However, you don’t have to hold on to everything. High school football jerseys, old college textbooks, and even pictures of your ex are all items that do nothing but clutter up your mind – and closet. But if you’re not quite ready to get rid of your 10-year-old golf clubs, at least remove them from your house. Consider renting an inexpensive self-storage unit to help with decluttering.  For example, a 5’x5’ unit in the Seattle rents on average for about $70 a month. That’s a small price to pay to reclaim your space and improve your mental health.

Just Go to Bed Already

That bed you’ve been neglecting in lieu of nodding off on the couch after the game is calling. Sleeping is such a simple act, and it’s one you shouldn’t neglect. In addition to helping you feel rested and mentally alert, the amount of sleep you get each night can significantly impact every system of your body, including your testosterone levels. Men’s Journal reports that sleep deprivation can reduce your testosterone supply by up to 15 percent. This is important on a number of levels because the male sex hormone doesn’t actually exist solely so that you can prove your masculinity. According to Dr. Harrison Wein of the National Institutes of Health, testosterone plays a role in fat distribution, bone mass, and red blood cell production. So how much sleep do you need? Seven to nine hours.

Skip the Gym and Workout at Home

There are plenty of reasons to invest in a home gym equipment. First, it will save you money and time but, more importantly, working out at home affords privacy and will keep you from comparing yourself to everyone else. Exercise is a vital part of your overall health and wellness plan – at least it should be. Working out for at least 30 minutes each day will keep your body strong and your cardiovascular system operating at peak levels. Strength training is also important as it works the muscles and improves flexibility.

Go fishing

Let’s get this out of the way first – you don’t actually have to go fishing. But you do need to find activities that you enjoy that give you an opportunity to break away from the grind and help you relax — and that can even begin in the morning. However, since fishing is a popular pastime, you should know that it does more for you than improve your casting abilities. Fishing lowers stress and lets you commune with nature. Plus, unless you live near a lake or ocean, fishing is a hobby that will allow you to travel, which is also good for your mental health. Other activities that are just as effective include hiking, biking, and golf. If you’ve noticed that all of these hobbies involve being in the outdoors, there’s a reason for that. Studies have shown that spending time outdoors is good for you. But don’t take our word for it, even Harvard Medical School recommends getting outside.

Don’t Be a “Yes Man”

What is a “yes man”? Glad you asked. This is simply an individual who can’t say no for fear of looking weak or letting someone else down. However, the constant pressure to perform can result in you feeling physically weak and mentally exhausted. Irish Times explains that there are plenty of ways to say “no” without letting feelings of guilt weigh you down. Start by clarifying your priorities to yourself. Then, when someone comes calling for help, you can gently let them know that you have other obligations. Learning to say “no” can also help you relax after a long day at work, which will help refresh you for the next day.

No one will think any less of you if you prioritize your own health and well-being. Every bit that you invest in you will make you a more effective husband, father, employee, and friend.

Image via Pixabay



Collagen Supplement—Even Men?

As a gym and fitness rat, I like my supplements and I always try new ones too.

One of the supplements that I enjoy to take is a pre-workout, I like to feel the rush of energy and get the extra push during the workout and I also figure out that at least for me is a mood boost too.

Back in the day when my wife was exercising with me she both one of those pre-workout specific for a woman but in reality, the only added value was the collagen. Since it has been sitting there for so long and because of the peach flavor which I love I decided to give it a try, but that started to ask to myself what the collagen do? Is it suitable for Men?

Here are my finds …

Collagen is the most abundant protein in your body and it is the major component of tendons, ligaments, skin and muscles. Collagen can improve skin health, relieve joint pain, prevent bone loss, boost muscle mass, promote heart health.

Will I consider in the future to implement a collagen supplement in my diet? Definitely,  YES.

I have been overweight for my entire life and if the collagen will help to prevent more stretch mark than I already have and perhaps contribute to fade the existing ones is already a winning game.

What do you guys think? Leave your thought in the comment section.


Protein Chocolate Lava Cake

I don’t know what about you guys but I like to have something sweet now and then and I been tremendously passionate with the chocolate 🍫, is so rich that I cannot say no.

Fitness Journey doesn’t really means you need to say always no but also means trying to find alternatives to the food you love and macro friendly.

One of the dessert 🍮 I cannot really say no in the rare occasions I eat to the restaurant is the Chocolate Lava Cake, OMG that fused chocolate with perhaps some vanilla ice cream beside, classic I know but I love it and you?

If you are like me, today I am here to bring you a recipe that can change your life and help you stick to your Macros and your Fitness Journey the Protein Chocolate Lava Cake Desert.

What you will need

  • 1 Scoop Protein Chocolate
  • 1/2 tsp Baking Powder
  • 1 tsp Cocoa
  • 60ml Almond Milk


The process is all very simple, add all the ingredients in a mug and mix well.

Microwave for 35/40 seconds and voila the dessert is ready!



Summer Time Enjoyment

If is summer where ever you are you probably are like me try to enjoy this sunny days as much as you can before the winter is here again.


Yesterday, I was feeling so delight from the previous ride in my bike that I decided instead to remain home to go out and explore. It is surprisingly how many places you can see and how far you can get with a bike, places that you didn’t know were even existing and still remaining in your fitness goals.

Have a lovely weekend all of you…


Silverio Bike Ride + 200 Followers

Bike 🚴 who ever thought I was going for a 16 miles ride a few months ago.

Actually, in all honesty, I didn’t even know I was going to have a road bike until a few weeks ago.

Let me tell you a bit of story, I was searching online trying to find a method for commute, my attention at first went to consider a Hoverboard, you know one of this little electric skate and in all honesty, the reason behind was try to save money.

Looking at the prices, a Hoverboard would have cost approximately 150$ but then he is not waterproof and the winter is coming. I wanted something that I could use all year around and so I started to look into a Bike as a commute means.

Buying a brand new bike without know if I would have liked didn’t seems to be a pretty good idea, so I decided to have a safer approach and look online I used the OfferUp App or Website for this research and I found a really nice bike, the frame was just made for my size so I setup the appointment and voila! I got a beautiful Giant OCR 3 2002 Model.

The adventure started and well the first time I tried to go to work on my bike I figure out that during the ride I did the day before I got a flat. In my teenager experience when I tried to fix a flat I been never successful so I decided to play safe that day and head at work by walking as I had always done before and promised to myself that I would repair the tire once home and take my time.

I had bought one of those bike kit days before, I always think on the If during my journey and try to don’t be unprepared on what comes next, however, the patch kit that was provided (Glueless Patch) was not of that much help. Luckily it happens now when I had time to make further research and found out what works and what not, what are the brand that they do what they promise. Good enough I got a new patch kit and a brand new inner tube. You probably are you asking why I got a new inner tube? I figure out that having an extra inner tube would have allowed me to just change the tube on the go in case of flat and still repair the other one at home although I will still carry on with me the kit in case the faith will play smart… haha!

Today I join my first Bike Club Ride, I found this online and they offer plenty of free rides ( I really enjoy this morning, it was really nice to meet new people, socialize and see new places that for sure in a car you cannot see!

I started the App late during the ride, I will keep this in mind for next time!

Why I join a Club for a ride?

Well, first of all, is free and let’s don’t hide it but nowadays everything you do you need to pay and honestly that sucks. There are tons of bills to pay and life here is so expensive in general that finding something for free already brings good humor! 😜

The second part and perhaps also the most important is socializing, meet new nice people and share something in common. There is a lot to learn and a lot you can give back too! I am not going in many details here but I have learned a lot today and was only my first ride and I feel like I have left something too.

Exercise, you all know by now if you have looked and read the pages of my blog that I am in my fitness journey and for me, this was one of the most fun ways to include some cardio in my fitness regime.

I will definitely look online few the next ride, for sure I am not ready yet for one of those hill killing ride but I will focus in the next weeks to gain strength and try one day, only in this way you will know your limits!

I also want to take the opportunity to say Thanks to all of you, following my blog! Today I have reached 200 Followers and to me this is AMAZING, thanks for the support, thanks for reading my blog. I do hope you guys are getting some value out of this too.


Summer Time + Chest/Back Workout

It’s summer and I wanted to have a bit of break to my “Clean Eating” I know this will probably slow down my weight loss progress but I think I should live a bit as well and enjoy the life with all the shades.

I wanted to enjoy the weekends with my wife and taste all the food that is out there, I think is important too and this is what is so-called be human.

The other day I went to a farm to pick up the raspberries and we had a nice dinner with some friends, I realize that I cannot always say no to the invitations only because I have to stick to my meal plan and fitness journey.

Overall I am happy with my progress and way to be, although I haven’t followed everything on the 100% side I have not gained much weight, I am still going strong on workouts and watching my macros closely during the week.

Sometimes I plan to save a few hundred calories each day during the weekend and this is definitely helping when during the weekend I have some extra.

I bought a bike and I am really enjoying the rides so far, I am taking the opportunity the explore part of the city in the nature that I have never looked so far and including my cardio in a more fun way. I am also going to work on the bike and tomorrow I will have my first ride bike with a club, must be really fun.

Today, was my Chest and Back day here is what I have done

  • Bent Over Barbell Row 4×10
  • Barbell Bench Press 4×12
  • Lateral Pulldown 4×12
  • T-Bar Row 4×12
  • Butterflys4x12
  • Cardio 15 Minutes

I am experimenting more in the kitchen and have tried more ways to prepare my food just to be out of the monotony.

Don’t forget to follow me on Instagram if you wish that little extra push of motivation for your journey … Follow me on Instagram