Stillman Wellness

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The Myth of Traditional Back Squats

We've all been conditioned to believe that traditional back squats are the gold standard, but in reality, they may not be as essential as we think. The emotional attachment to this exercise often clouds our judgment, but it's time to question whether it's truly necessary for all clients.

Client-Specific Approach

Not every client is a powerlifter, and not every body is built the same way. For many individuals, achieving proper form and positioning in a traditional back squat can be challenging. It's important to tailor our approach to the specific needs and abilities of our clients, rather than adhering to a one-size-fits-all mentality.

Alternative Options: Front Squats, Goblet Squats, Safety Squat Bar

Instead of defaulting to traditional back squats, I prefer to utilize alternative methods such as front squats, goblet squats, or the safety squat bar. These variations not only enable better...

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Understanding the Causes of Chronic Fatigue

Chronic fatigue is prevalent among individuals seeking to change body composition. Contributing factors include lack of sleep, long working hours, poor eating habits, and reliance on stimulants. Women, in particular, tend to experience higher levels of chronic fatigue. It is crucial to understand the causes of chronic fatigue in order to effectively treat it.

The Role of Energy Delivery System and Mitochondria

The energy delivery system and mitochondria play crucial roles in chronic fatigue. Dysfunction in these systems can lead to a lack of motivation for exercise, affecting overall energy levels. Understanding how these systems function and how they can be optimized is essential for addressing chronic fatigue.

Factors Affecting Chronic Fatigue

Chronic fatigue can also be influenced by factors like respiratory rate, inadequate food intake, and binge eating. Emotional and mental stress,...

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1. The Gut's Toll Booth: Understanding Digestion

Before we dive into the realm of plant-based diets, let's take a moment to understand the complexity of our digestive system. Just like navigating through toll booths in different countries, our gut encounters a series of processes that require precision and the right 'currency'. In this section, we'll explore how the quality of our diet affects this intricate toll booth system.

2. Journey to Simplicity: Simplifying the Diet for Better Digestion

In a world filled with processed foods and dietary complexities, simplifying our diet can have a profound impact on our digestive health. From eliminating processed foods to embracing a plant-based approach, we'll uncover the key steps to improve digestion and restore balance to our gut.

3. The Gut's Healing Highway: Restoring and Repairing the Gut

When it comes to improving digestion, it's essential to address any underlying gut health issues....

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1. The Power of Process

To make habits last, it's crucial to shift your focus from the end result to the process itself. Embrace the journey and enjoy the activities that contribute to your goals. By developing a growth mindset, you can appreciate the progress you're making every step of the way.

2. Cue and Reward System

Creating a system of cues and rewards can significantly increase the likelihood of sticking to a habit. For example, if you want to develop a habit of reading before bed, you can place a book on your nightstand as a cue and reward yourself with a relaxing cup of tea after reading. This positive reinforcement makes the habit more appealing and reinforces it over time.

3. Focus on the Present Moment

In order to make lasting changes, it's important to focus on doing your job and doing it right, one play at a time. Avoid getting caught up in the outcome of the game and instead concentrate on giving your best effort in...

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Bile Acids: Key Players in Excretion

Bile acids play a crucial role in excreting metals from the body, acting as a key driver in preventing diseases. With the accumulation of heavy metals linked to GI symptoms and diseases like Crohn's disease and ulcerative colitis, it becomes imperative to optimize our gut health.

Supplemental Bile Acids: The Game-changers

Supplemental bile acids have shown impressive results in improving gut health, with benefits ranging from improved absorption of vitamins to enhanced excretion of toxins. They play a key role in excreting fat-soluble toxins, including heavy metals, supporting detoxification and overall wellness.

Unlocking the Therapeutic Potential

Research is underway to explore the therapeutic potential of bile acids for various health issues. From inborn errors of bile acid biosynthesis to cholestatic liver disease, bile acids have proven their efficacy in treatment. Ongoing investigations are...

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The Importance of Proper Breathing

Breathing is not just about supplying oxygen to the body; it regulates immune function, digestive system, nutrient absorption, and hormone production. The way you breathe drives these vital bodily functions. For optimal efficiency, it's essential to breathe with your diaphragm and keep your axial skeleton aligned. This ensures that the diaphragm functions properly and supports the rest of your body.

The Myth of Nose Breathing

You may have heard that breathing through your nose is the only way to breathe correctly. While nose breathing is beneficial, it's not the whole story. Proper breathing involves using the diaphragm, not just inhaling through the nose. Closing your mouth while breathing can improve the efficiency of your breath, but it's crucial to focus on diaphragmatic breathing for optimal results.

The Dangers of Incorrect Breathing

Using high threshold strategies during exercise, such as...

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Simplification is Key: Downsizing and Prioritizing Quality

In today's consumer-driven society, we often fall prey to the allure of acquiring more things. But do we really need all that stuff? Adopting a mindset of simplification can go a long way in avoiding the purchasing frenzy. Focus on downsizing your possessions and prioritizing quality over quantity. Embrace the idea of minimalism and ask yourself if an item truly adds value to your life before making a purchase. Moving to a simpler place, like Nicaragua, can also help resist the urge to buy unnecessary stuff.

Beware of the Influence of Social Media and Practice Self-Care

In today's digital age, social media plays a significant role in influencing our purchasing decisions. Platforms like Instagram and Facebook bombard us with targeted ads, tempting us to buy things we don't really need. To combat this, it's crucial to be aware of the influence of social media and practice...

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Grateful for Support in Difficult Times

Returning to Indian Shores after a stint in Miami, I couldn't be more grateful for being away from the chaos. Downtown Miami lacked the outdoor dining options I desired. Now back in the tranquility of Indian Shores, I take a moment to express my gratitude for a Happy Thanksgiving. Most importantly, I'm thankful for the support of my former clients and friends during a challenging time. A car wreck left me recovering for a while, and their overwhelming response of help touched my heart.

Creating a Life of Helping Others

Sometimes, it's the challenges we face that shape our purpose. Through my own struggles, I found joy in helping others learn from my mistakes. Expressing gratitude, I am thankful for James and Mike Wolkin's friendship and unwavering support. Their belief in me pushed me to create a life dedicated to assisting and guiding others towards a better future. By sharing my experiences, I...

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Maintain a Healthy Lifestyle

One of the best ways to avoid weight gain during the holidays is to focus on maintaining a healthy lifestyle. This means making sure you're getting plenty of exercise, eating a balanced diet, and getting enough sleep. Take advantage of the holiday season to go for walks outside and enjoy the beautiful winter scenery. Incorporate protein into every meal to stay full and prevent overeating. And don't forget the importance of a good night's sleep in managing your weight. When your body is well-rested, it's easier to resist cravings and make healthier choices.

Be Mindful at Gatherings

Holiday gatherings are often filled with tempting treats and indulgent dishes. To avoid going overboard, make sure you don't arrive at these events on an empty stomach. Have a small, healthy snack before heading out to curb your hunger. When you're at the gathering, be mindful of your choices and strategize when to indulge. Enjoy...

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Understanding Dopamine Addiction

Before we dive into the steps, let's take a moment to understand what dopamine addiction is all about. Dopamine is a neurotransmitter that plays a crucial role in our brain's reward system. It's responsible for feelings of pleasure, motivation, and reward. However, when we constantly seek out activities that release large amounts of dopamine, our brain adapts and becomes less responsive to it, leading to addiction. This addiction is fueled by the easy accessibility of dopamine-inducing sources in our environment.

Step 1: Dopamine Detox and Reset

The first step in overcoming dopamine addiction is to detox and reset your brain. This involves reducing exposure to dopamine-inducing activities and spending time in the sun. Sunlight helps regulate dopamine levels and improves mood. Take a break from screens and artificial stimuli, and allow your brain to recalibrate. During this detox period, engage in...