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      "body": "@@ -192,16 +192,26 @@\n uch \n-regret. \n+of that ugly word.\n %0A%0ARe\n@@ -217,19 +217,20 @@\n egret is\n-n't\n+ NOT\n  a solo \n@@ -236,16 +236,17 @@\n  act\n-, it com\n+. It shin\n es w\n@@ -298,17 +298,28 @@\n nxiety. \n-W\n+Along with w\n orry and\n@@ -319,16 +319,20 @@\n rry and \n+the \n feeling \n@@ -417,18 +417,100 @@\n in. \n-%0A%0AI\n+It's inevitable. Life is a roller coaster of peaks and valleys.%C2%A0%0A%0AI woke up today\n  regret\n+ting\n  my \n@@ -521,23 +521,33 @@\n ces \n-today because h\n+over the past few days. H\n inds\n@@ -581,194 +581,555 @@\n /20.\n- Choices have a ripple effect and you need to always think ahead to some degree. Protect the future self you want to be. If you don't, you will wake up like I did today with Regret.%0A%0AIt'\n+%C2%A0 If we knew what we knew today, we might have done things differently with the information we gain moving forward in the future. Choices have a ripple effect on your life like dominos falling over in a sequential pattern.%C2%A0 You need to always think ahead to some degree. Protect the future self you want to be. Studies show that if you can understand the future self you want to become, you make better choices to protect that version of you. If you don't, you will wake up like I did today plagued with the sticky feeling of negativity.%0A%0ARegret i\n s a \n@@ -1214,11 +1214,17 @@\n ff. \n- My\n+Our human\n  cop\n@@ -1256,18 +1256,17 @@\n ys help.\n-%0A%0A\n+ \n Drinking\n@@ -1382,62 +1382,361 @@\n ix. \n-%0A%0AIt is irritating to know thi\n+We want a long-term solution to avoid finding ourselves in a moment of regret.%C2%A0%0A%0AIt is irritating to understand that my choice\n s \n+c\n an\n-d still feel stuck. \n+ have an adverse effect on me and my happiness. It gives me anxiety. The most successful coping mechanism I do to combat these moments, I choose to%C2%A0learn from the tough life moments. They call them life lessons after all!%C2%A0\n %0A%0ACo\n@@ -1826,16 +1826,17 @@\n  for you\n-\n \n+r\n  love & \n",
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      "body": "*Everyone seems to know what they are talking about in regards to exercise and nutrition. Experts, gurus- my first question is, where are they getting this information they are telling me?*\n\nhttps://steemitimages.com/DQmXEkmHWuBTY2xXB4cuEETKniRag9g7BoBigVFzCpX3nU4/image.png\n\n I like to make sure there is evidence behind everything that I do regarding my exercise and my nutrition and what information I share with others.\n\nI studied Kinesiology at the University of Houston in Texas and Majored in Exercise Science and Minored in Nutrition. I have been certified to train and teach Super Slow Protocol Strength Training. Additionally, I am a health coach and I help people reach optimal health by creating healthy habits, a lifestyle.\n\nhttps://steemitimages.com/DQmUKsMCYJqbsPdPCBZ1GEYyCLaGK1ZVz6dD7p3UXbsbkAP/image.png\n\nUnlike most college graduates in the present day, I found a career in my field of interest and have put it to great use. I have had the absolute pleasure to work for an amazing company with one of their core values being evidence-based exercise, The Perfect Workout. With that in mind, they guarantee that you will build strength.\n\nFrom my past four years of practice of work and training, I have learned that strength or lean muscles mass is the answer to have the healthiest life and future you can possible life. There are so many benefits to strength training, and the world is catching on! I also have trained hundreds of people to greater levels of fitness with this 20-minute workout!\n\nhttps://steemitimages.com/DQmeCNUps6s4ST2Shpv5SKojSa6hPZs2FFKxKJLpWvdPvnj/image.png\n\nI also have helped people gain incredible health through appropriate exercise and nutrition. Personally, I have seen amazing changes across the board:\n\n1. I have experienced 25 pounds loss by dropping my running and only doing The Perfect Workout's 20 minutes Workouts, twice a week.\n2.4 pant sizes dropped!\n3. Incredible strength gains!\n4. The science proves that you get 60% better strength gains using their method than any other strength training method available. The Perfect Workout follows the science and will evolve as new findings do arise. In this industry, we are learning new things every day in the world of health and fitness, so it is important to stay up to speed!\n5. Increased bone density!\n6. Increased energy!\n7. Toning-everywhere. I know that I am getting older, but I feel like my body is not!\n8. I Feel Great!\n9. The gains still haven't stopped 4 years into staying consistent with this particular workout. I am still at it and it is the only workout I do, everything else is for fun!\n\nhttps://steemitimages.com/DQmbheKPUFPuJr2TLBnkRuheyHpPLxbVEXw4WDnmdrE3dsX/image.png\n\nSince the workout is *only* twenty minutes, you get your life back when you don't have to be in the gym for so much time. Trust me, when you are truly pushing your body to work as hard as you can, you really can't and won't want to do more than twenty minutes. Try it out!\n\n# 20 Minutes. Twice a Week. Guaranteed Results!\n\n# What exercise do you do? Comment Below!\n\n# Follow @defenderofman",
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      "body": "*Everyone seems to know what they are talking about in regards to exercise and nutrition. Experts, gurus- my first question is, where are they getting this information they are telling me?*\n\nhttps://steemitimages.com/DQmXEkmHWuBTY2xXB4cuEETKniRag9g7BoBigVFzCpX3nU4/image.png\n\n I like to make sure there is evidence behind everything that I do regarding my exercise and my nutrition and what information I share with others.\n\nI studied Kinesiology at the University of Houston in Texas and Majored in Exercise Science and Minored in Nutrition. I have been certified to train and teach Super Slow Protocol Strength Training. Additionally, I am a health coach and I help people reach optimal health by creating healthy habits, a lifestyle.\n\nhttps://steemitimages.com/DQmUKsMCYJqbsPdPCBZ1GEYyCLaGK1ZVz6dD7p3UXbsbkAP/image.png\n\nUnlike most college graduates in the present day, I found a career in my field of interest and have put it to great use. I have had the absolute pleasure to work for an amazing company with one of their core values being evidence-based exercise, The Perfect Workout. With that in mind, they guarantee that you will build strength.\n\nFrom my past four years of practice of work and training, I have learned that strength or lean muscles mass is the answer to have the healthiest life and future you can possible life. There are so many benefits to strength training, and the world is catching on! I also have trained hundreds of people to greater levels of fitness with this 20-minute workout!\n\nhttps://steemitimages.com/DQmeCNUps6s4ST2Shpv5SKojSa6hPZs2FFKxKJLpWvdPvnj/image.png\n\nI also have helped people gain incredible health through appropriate exercise and nutrition. Personally, I have seen amazing changes across the board:\n\n1. I have experienced 25 pounds loss by dropping my running and only doing The Perfect Workout's 20 minutes Workouts, twice a week.\n2.4 pant sizes dropped!\n3. Incredible strength gains!\n4. The science proves that you get 60% better strength gains using their method than any other strength training method available. The Perfect Workout follows the science and will evolve as new findings do arise. In this industry, we are learning new things every day in the world of health and fitness, so it is important to stay up to speed!\n5. Increased bone density!\n6. Increased energy!\n7. Toning-everywhere. I know that I am getting older, but I feel like my body is not!\n8. I Feel Great!\n9. The gains still haven't stopped 4 years into staying consistent with this particular workout. I am still at it and it is the only workout I do, everything else is for fun!\n\nhttps://steemitimages.com/DQmbheKPUFPuJr2TLBnkRuheyHpPLxbVEXw4WDnmdrE3dsX/image.png\n\nSince the workout is *only* twenty minutes, you get your life back when you don't have to be in the gym for so much time. Trust me, when you are truly pushing your body to work as hard as you can, you really can't and won't want to do more than twenty minutes. Try it out!\n\n# 20 Minutes. Twice a Week. Guaranteed Results!\n\n# What exercise do you do? Comment Below!\n\n# Follow @defenderofman",
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      "body": "# This post is for an open discussion of tips, advice and any help that anyone would be willing to give on how to maximize the use of  **STEEMIT**. I have heard some good hype, but am feeling slow at figuring this baby out.\n\n## So, what say you? \n\n### Thank you in advance for your expertise!",
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      "body": "# **This is a tough one.**\n\nSeems like for ages, people have been doing whatever fitness and diet fad there is to try and lose fat off our bodies and look better for society, or whomever you are looking good for.  Health is a complex equation that you can master, one habit at a time and I am here to help and offer some guidance!\n\nhttps://steemitimages.com/DQmXjyrQ69DYi4kcn2jxJHkvL8WY8SC5HAQBRZGh9R2TBfF/image.png\n\n# What should I be eating?\n\nLean & Green! Think low glycemic. If you have a 9-inch plate, 50% of it should be some low GI vegetable, 25% lean protein and then 25% low GI carbohydrate. Why low glycemic? It targets your blood sugars keeping them from spiking and dropping which causes your body to then go into fat storage. This is due to the huge spike in insulin that your body releases after you eat something that isn’t considered to have a low glycemic index. That spike of insulin is what makes you feel lethargic after a heavy meal as well as causing your body to go into fat storage. There is a lot of evidence that will support this nutrition lifestyle and even better research for plant-based protein diets and Veganism.\n\nhttps://steemitimages.com/DQmWF5HQmy2ZV3788RWPDFX32yKFhboB7mubQDNcSfMYe6h/image.png\n\n\n# When should I be eating? \n\nYou should aim to eat within the first hour of waking up and drinking water. YOUR BODY JUST WOKE UP FROM (hopefully) and 8-hour slumber and REQUIRES nourishment. Then, from there, eat every two and a half to three hours until you go to sleep. Want help with your nutrition? Message me to get some personalized advice and nutrition plans!\n\nhttps://steemitimages.com/DQmbSsxuR2a1xqezLjCJ6njS8yHjuVz8o6rTnhc4bQWowAt/image.png\n\n# What should I be drinking?\n\nWater is the answer! You want to drink HALF YOUR BODY WEIGHT in OUNCES. So, if you weigh 160 pounds, drink 80 ounces to be considered: hydrated. If your goal is to achieve optimal fat loss, drink a gallon of water. YOU CAN DO IT, pace yourself and check out these helpful hints on how to reach your water goals! Yes, you will be using the bathroom a lot in the beginning, but that is because your body is reaching a healthier homeostasis and will balance out if you keep yourself hydrated. Trust me when I say there are much more PROS than CONS when it comes to drinking water or not.\n\nhttps://steemitimages.com/DQmcwvizopTgT6i6iaxy8P5nYrLjkuhLUN5LZxCWBbHVkX4/image.png\n\n# How much exercise and what kind do I need to be doing?\n\nNOT A LOT! It is actually quite amazing how little exercise your body truly needs when it is doing the right kind of work! 20 Minutes, Twice a Week doing slow-motion weight training is all you need to do to get your body strong, conditioned and in the BEST shape possible! You also get a bad ass cardio workout within the strength training workout, too! Yes, that means NO MORE RUNNING, especially if it’s hurting your knees. Exercise should never hurt your body OR take away from your health. \n\nhttps://steemitimages.com/DQmRhjQydfrL41AkdowUfuv9KY7WN5Jm6XY8w1aAEHSC5hQ/image.png\n\n# How much sleep do I need? \n\nIf you don’t get enough sleep it will kill you and your willpower to make good decisions on a daily basis, among a long list of other reasons why to get enough sleep. You make thousands of choices every day that you want to be sharp for! Getting 7 hours of sleep is good, but 8 is GREAT! In the book, The Will Power Instinct it speaks about that hour difference was great enough to keep recovering drug-addicts from relapsing. Get 8 Hours of sleep!\n\n# Don’t push snooze!\n\nWHY? Because of your REM cycles. Once you are awake, STAY AWAKE. Pressing snooze will allow you to fall back asleep and then be woken up in the middle of a REM cycle which will cause you to be extra tired throughout the day and have a harder time focusing. It will literally set you back in productivity for four hours! You can even download some cool alarm apps that when left on during your sleep will track your REM cycles, and according to the alarm, it will time your alarm to start at the proper time during your sleep cycles so you wake up on the right side of the bed every day.\n\n*Take care of yourself!*\n\nhttps://steemitimages.com/DQmZUDPcjNroDTBm57ZbMTvcmMM6zYeMLvnxrDRzRFaPCxj/image.png\n\n**Your body is the only Neverland you can’t just exchange for a new one or try and create something better. Plastic Surgery doesn’t count, that fixes your exterior. We all should really focus on taking care of the health of our bodies on the inside and who we are as individuals. Every day, be the best version of yourself, stand true to who you are as a person and to your beliefs, and make strides to being the healthiest you!**\n\n# Would you like and/or NEED some personalized assistance! Contact me with what you are looking for and I will give you a FREE wellbeing consultation to help you get started on your journey to optimal health! What do you struggle within the world of health?  COMMENT BELOW!\n\nhttps://steemitimages.com/DQma45cRdCpjSYVYRZVkd4nKrffdxyXCsD5KjTa2f2oN9Sq/image.png",
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      "body": "Thank you so much! I really appreciate your feedback! There are a few other posts that are before it! Check them out! \n\n1. https://steemit.com/introduceyourself/@defenderofman/my-name-is-what-my-name-is-who-i-choose-to-be\n2. https://steemit.com/writing/@defenderofman/when-wendy-met-peter\n3. https://steemit.com/life/@defenderofman/wendy-s-crazy-dream\n4. https://steemit.com/peterpan/@defenderofman/peter-teaches-wendy-to-fly\n5. https://steemit.com/writing/@defenderofman/the-second-adventure-with-the-real-life-peter-pan\n6. https://steemit.com/writing/@defenderofman/the-third-adventure-with-peter-pan\n\nExcited to check out your blog!",
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