I had a live video of my podcast, ‘ManAlive!’, on my InstraLIVE Channel this morning with my good friend, Daniel Tuttle. Dan is currently a Facilitation Coach (FC), Life Coach (CLC) and well-versed in social topics that readily affect all of us currently. Like me, Daniel’s focus is on taking a person who is questioning themselves or someone who may feel vulnerable and broken and give them a dose of positivity, a game plan and being 100% realistic about what is possible for that individual. On the surface, anybody can say that this process sounds simple enough when you put things in perspective, pull yourself up and cut the shit that you’ve been telling yourself. However, life isn’t that simple and things are not that black and white. One of the first things that I always ask my guests on my show is “What’s your story?” Dan went started by sharing how he had been in the entertainment business for about 35 years, acting in TV shows and movies; working with A-List actors and directors, etc. He thought that THIS is what was going to make him happy because from a young age, it was THE thing that he wanted to do with his life. Society tells us that success is found by how famous, successful and visible you make yourself appear within the public eye and that was everything that Dan had but there was still an emptiness. He wanted to by being an actor, help people connect with their truth and as a fellow thespian, the main goal of any actor is to tell stories that make you examine certain things about yourself, the world, etc. So Dan started asking questions from the universe…., “What should I do?, Whom should I help?” After months and years of training, he started to put together his business called The Provocative Intuitive.

We’ve all been at a point where it feels like we’re suffocating with our professional lives, personal goals or what-have-you. Did you ever stop and think that all of this turmoil that you’re going through could actually be the greatest gift that has been handed to you though? When the chips are down and our backs are against the wall, we usually have two choices: fight or flight. If you’re smart, you’ll use the ‘opportunity’ of the suffocation to help direct you in a whole new direction that could take you to new and interesting places Dan told me. The one thing that is going to make you stand out by going through these trials however is gratitude. I always have been a firm believer in that whatever you are given, the things you work for and the success you reap from doing certain things should be met with a sense of gratitude or thanking the ‘greater good’ for the progress that you’ve made in your lifetime. This was one of the big takeaways from the first part of my conversation with Dan. If you trust in yourself first, do the hard stuff and collect the benefits, you must be grateful in some way because isn’t that what we’re really on this planet for? To express on our own terms just how grateful we should be for our place in life and just to exist!

How do we move forward with our lives when we choose something greater than our current situation? Lead with kindness is both mine and Dan’s advice. There will be people who will try and knock you down, tell you that what you’re doing is crazy and sometimes be angry with you. The first thing that you must do is stop, take a second and breathe. In some spiritual traditions, it’s said that the breathe is the only thing close to God. If somebody angry with you for how you live your live or are going about handling your goals, etc., the worst thing that you can do is to automatically react, right?! Stop, assess the sitch, breathe AND then react to whats’ happening. If most of us would take up that practice, we probably wouldn’t see as many problems with each other today as we often do.

We also discussed masculinity and myself being a men’s life coach, this was my area of expertise, which is why I opened up a dialogue on this subject because I think it’s something that people need to be talking about more. Men are complex creatures and trying to breakdown barriers and stereotypes that most of us men have been taught since we were young boys is difficult to undo, especially if we see nothing wrong with the way we’re acting. Being a personal trainer for over a decade, it’s very gratifying for me when I truly reach a guy who is dealing with numerous issues and needs to ‘let it out’. Men are emotional too, probably more-so than our female counterparts at times because of our natural reaction to hold everything in. When somebody actually lends and ear to listen, the floodgates open and the emotions come forth. We need more of that, honestly, because trying to hide or not acknowledge what men identify as ‘negative’ feelings or emotions comes out in bad ways if not dealt with or expressed.

Regardless of whatever our goals are or what our life’s journey consists, I encourage you to lead yourself with gratitude and humble yourself. The only road to greatness is one traveled with feelings of being grateful of your truth, your struggles and your scars. Being great begins with being GREATful for the negative as well as the positive people and experiences that have assisted you to get you where you NEED to be not exactly where you are meant to be.

I understand that this blog entry is a little out of alignment with the others that I’ve posted in the past but should be discussed more and will be discussed more on this blog because a part of fitness is being emotionally and intellectually fit. I want to expose people to the kinds of interviews that I have on my podcast and for people to find something within the conversations that they can takeaway for themselves that they can utilize in their daily lives. Whatever you do, go out there and be GREATful and practice some gratitude today!

Here is the link to my conversation with Dan: https://www.instagram.com/tv/Cev_C3AITWK/?utm_source=ig_web_copy_link

#gratitude #actors #writers #author #gaymen #lgbtqia+ #comingout #masculinity #toxicemotions #fitness #intellectualfitness #emotionalhealing #personaltrainer #wellnesscoach #menslifecoach #facilitationcoach #shame #bullying #pain #abuse #visability #fearofbeingseen #showupandbeseen #protection #courage #conversation #itgetsbetter #menswork #baggage #growingupgay #maleproblems #empathy #beingseen #nojudgement #judgement

John Schessler is a Pittsburgh-based Personal Trainer, Wellness & Men’s Life Coach & host of his podcast, ‘ManAlive!’ that is available on Apple Podcasts and Spotify. What do you think of this article? What topics would you like to see covered here? If you want to contribute or just say hi, email me at j.schessler@pghwellnesscoach.com

Coming up on the next ManAlive Podcast, I sit down with good friend and fellow trainer Andrew Rose to have a conversation on his beginnings, what he’s up to these days with his company, Vanguard Barbell and his amateur bodybuilding career.

Tune in tomorrow at 3PM EST on my Instagram Live (@flipyourscriptpt) to watch. Got questions? Join the interactive conversation with questions for Andy and myself! See you there!

#andrewrose #vanguardbarbell #personaltrainer #fitness #malebodybuilder #bodybuilding #powerlifting #powerlifter #trainer2trainer #podcast #podcastersofinstagram #accountability #renaissanceman #lifecoach #menswork #menshealth #mensstyle #lifestyle #flipyourscriptpt #actor #writer #author #southcarolina #pittsburgh

Bro code states that men don’t talk to each other about things such as skin care, dieting tips, etc. One….who the heck made up this so-called code?, and two, I’ve actually talked to my male friends about what skin lotions they use, concealers they recommend, etc. Yes boys, we have skin and bodies that need tender loving care as well and it doesn’t make you any less masculine for recognizing that face. Doing something about it is a form of self-care. In more recent years, more spotlight has been put on men taking stock of how they look and being more comfortable with taking care of themselves from a beauty perspective. Even as I type this I can’t believe that I even have to write an entry on how men need to cosmetically invest in themselves but here we are.

Due to stupid things such as bro-code, a lot of men have been left to fend for themselves when it comes to grooming. The average guy isn’t interest in color-coordinating, having a skin care routine and staying healthy/fit for themselves but men are learning. That being said, let’s cover some BASIC grooming tips that all men can utilize to make themselves go from baddy to Zaddy.

Have a skin care regimen.

Thanks to the amount of testosterone in our bodies, as we age our skin tends to become weathered, leathery and ‘scaly’. I always tell people that it’s never too early to moisturize! I turn 40 years old in nine days and the one thing I’ve always prided myself on is that I don’t look my age. However, most of the credit goes to a steady routine of skin care each night before bed and when I get up. The products I use are from Beautycounter and they have a men’s skin care line called ‘Counterman’. If you’re interested, click this link, https://www.beautycounter.com/Beautycounter. The counterman product package includes oil-free face lotion, overnight citrus face mask, charcoal face mask, soothing shave cream and a daily exfoliating cleanser. The bundle of these products is priced around $109, which really isn’t bad considering what is included. I’ve seen great results with each of these products and will continue to use them!

Exfoliating and scraping the dead skin from your body is also a great way to give you skin that natural glow and masculine depth that we all want to have. Having a face and body that looks like it’s been through the desert doesn’t feel good. When your skin is nourished and clean, you feel rejuvenated and ready for the day.

Shaving……such a pain sometimes.

We do it everyday or almost everyday if you’re letting your beard grow or if you’re just being lazy, lol. I have to admit, the sight of unkempt, bushy beards resembling lumberjacks from the 70’s go right through me. It’s 2022 and time to keep with the current style of things. You can still have a full-on beard, still keep it groomed, looking nice and look like a sexy lumbersexual! If you shave daily, it’s important to use high quality, precision trimming/cutting products. This means durable and beard trimmers. Never use the same blade twice to decrease the risk of bacterial infections. To achieve a more youthful appearance, consider coloring your beard with a product like Just for men, available at nearly all drug stores.

If your goal is to get the lumbersexual look going, you are going to need to grow some facial hair. This doesn’t mean you have to have a long, scraggly beast that hangs from your face. But you will need some type of growth. In the modern era, many guys going for the outdoorsy look opt for something short. Try growing out the hair on your face for at least five days and see how it looks.If possible, avoid shaving any of it because you are going to need the full monte for shaping and trimming later. Once you’ve got a decent amount of stubble going, you can then move about the business of styling it however you like.

SMILE!

Men can have a rocky relationship with their dentist or don’t have one at all. Teeth and mouth care are super important and not just for cosmetic reasons, gum inflammation, disease of the mouth and gums are pretty common among those who don’t follow the basics when it comes to our teeth. Remember, the longer you wait to get your teeth looked at or fixed, the worse off you are going to be and there’s nothing worse than mouth pain, take it from someone who knows.

Try to brush after every meal and floss at least once a day at minimum. If your teeth are like mine and have a super high decay rate, keep fluoride rinses on hand to remove excess plaque and germs from your mouth. Also, the fluoride rinse gives you fresh breath and that’s always a plus:) The cost of dental procedures can be astronomical and most problems are 100% preventable with a little elbow grease and monitoring on your part. There are also procedures and fixes for mis-aligned teeth or teeth that have most their whiteness. Things such as veneers which go over the damaged teeth or Invisalign trays, which help to align your teeth without the uncomfortable braces that we all are familiar with have become popular among adults as alternatives to more abrasive procedures as well as costly ones. Worried about the whiteness of your teeth? Invest in some whitening trays or ask your dentist about laser whitening as an option.

Our hands tell a weathered story…..

Men are very hands-on creatures, we use our hands in numerous projects, careers, etc. The condition of the skin on our hands is extremely important because we use them every minute of everyday. So keeping them soft and supple helps with things like grasp and grip with certain objects. On the romantic side of things, your partner doesn’t want to be felt up with something that feels like sandpaper, which is why lotions are a definite must daily. Consider getting a manicure once a month to get your nails professionally clipped and give your hands a pampering as well. Oh, it feels great too! Men’s hands tend to get dry and weathered, especially if they work outdoors a lot or utilize their hands to carry lumber, work with metal and harder elements. Consider washing your hands in warm water and olive oil for ten minutes to give your hands a rejuvenation and soften your skin. Wear gloves whenever appropriate too to avoid calluses and getting cuts and bruises. Use an a sunblock with an SPF of 30 or higher. This cuts down on sunspots and wrinkling over time. No guy wants their hands to look like they belong in a casket so taking these simple tricks and putting them into practice will help keep your hands looking alive and vital.

Body care and upkeep.

Let’s not forget to not neglect the skin that’s below the neck, that needs self-care as well. Manscaping has become a thing in the past two decades or so and striping our bodies of that unwanted or excessive body hair is popular among a lot of men. Hair removal can be annoying and difficult depending on the area and what method you are using. One way that isn’t time consuming but a pain in the a** (literally!) is waxing. I hate back hair so getting my back waxed for the first time was surprising but not painful. I have a high pain tolerance so I was able to withstand the tearing off of the hair quite well. For those that don’t want to go the waxing route, there’s always body trimmers that can do the job just as well for a fraction of the price. Depending on how hairy you are, this may be time-consuming and the clean up won’t be easy! Regardless, once the hair is removed from said area, always use lotion to help reduce irritation from the skin in the shaved area.

Your twig and berries.

It’s quite odd to be including care of your penis in a cosmetic way but it makes total sense. It’s a very important part of our bodies and we need to make sure that it stays functioning how it’s supposed to. One way we can help that along is to care for it just as you would any other spot on your body. Ask most men and they’ll tell you they don’t moisturize their penis because it doesn’t need it or doesn’t make sense to. WRONG! When you shower, wash you penis with a moisturizing cleanser and after you finish your shower and dry off, apply a moisturizer directly to the skin of the penis. If you are uncircumcised, be sure to moisturize underneath the foreskin as well.

As for your testicles, a lot of men have taken to shaving or trimming the hair there as well. I, however, wouldn’t recommend an ordinary razor though unless you have a very skilled hand, lol. Instead, there are ‘ball trimmers’ on the market that work wonders without any of the nicks and cuts that a traditional razor gives you. Also, when you’re done pruning the weeds so to speak, gently coat your boys in moisturizer as well to keep them feeling cool and smooth.

Don’t forget your feet!

One word, pedicure. Pedis are to die for! Most most don’t really pay attention to the nails on their feet until they grow out of hand and get gangly, long and discolored. A professional pedicure alleviates all of that and you can relax while having your feet tended to. There’s also treatments such as parafin wax, to reduce swelling, help with circulation and give your feet a smoother feel. Men tend to have a hardened skin on the bottom of our feet and this helps with that as well.

Let’s talk Final Thoughts!

Simple tasks such as grooming yourself before heading out to work, a night on the town shouldn’t become a chore to do. Instead, it should be something that you look forward to doing. I work in an industry that can be very superficial and the one thing that I hear form every client is that they want to look attractive to people. Following these tips will definitely give you an edge and a head above the rest.

#selfcare #mensselfcare #daddytozaddy #attractivemen #takecareofyourself #fitness #cosmetic #malebeauty #maleness #masculinity #menslifecoach #exercise #thatshot #menshealth #twigandberries #wellnesscoach #actor #writer #author #beautycounter #countermen #shaving #manicure #pedicure #spaday #exfoliate #lotion #superficial #attractiveness #compassionate #humanity #incontrol #warpaint #cosmetics #makeup

John J. Schessler is a Men’s Wellness Coach, NASM Certified Personal Trainer with specializations in Sports Injury and Orthopedics and has over 10 years experience with various populations. He is also an actor, writer, Men’s Life Coach, owner of Flip Your Script Fitness and host of the podcast, “ManAlive!”, available on Apple Podcasts. If you would like to be a guest on the ManAlive Podcast, inquiring about training/life coaching services or just want to say hello, email me at: j.schessler@pghwellnesscoach.com.

There’s a lot of discussion about weight loss surgeries these days and the debate over whether the individuals receiving these types of procedures actually need it or if it’s taking the so-called ‘easy way out’. Of course, there are people who truly need gastric bypass for medical and life saving reasons but concerning weight loss in general, this form of drastic weight loss for cosmetic reasons is becoming more seductive and enticing to the average person.

What is gastric bypass surgery?

Gastric bypass (GP) is one of the four types of bariatric surgeries providing much greater weight loss than that of the gastric sleeve (sleeve gastronomy) procedure. GP helps reduce excess body weight by an average of 75% over the course of a year. It can also help resolve Type 2 diabetes in 90% of diagnosed cases. Obviously, you have to pass certain medical tests and be medically cleared to qualify to be a candidate for surgery.

During the actual surgery, a surgeon basically shrinks down the size of your stomach to a smaller area that holds the food you eat. The small intestine is connected by a tube to a small hole in your stomach that holds your food, bypassing the larger section of the stomach. The popularity of the surgery has diminished slightly because of elevated complications such as small bowel obstruction, hernias and ulcers where the stomach connects with the small bowel.

GP Benefits

GP promotes excessive weight loss by restricting the amount of food that enters your stomach. It also alters the way calories and nutrients are absorbed through the large and small intestines from the food ingested. Studies have and continue to shown that hormone levels do become affected and the feelings of hunger and the need to eat are usually suppressed somewhat due to the size of the shrunken stomach. There are also some bonuses aside from the obvious ones, such as:

• Fewer cravings for foods high in fat and sugar.
• Less of preference for foods high in sugar and carbohydrates.

Patients have reporting that some foods have tasted sour or too salty where before the GP they enjoyed the same foods. Gastric emptying or ‘Dumping Syndrome’ is often a common report for patients as well. This is where food passes through the small intestine faster than normal when eating meals that are high in carbohydrates and sugar. Some side effects common with dumping syndrome are:

• Cramping
• Vomiting
• Diarrhea
• Nausea
• Sweating

So, why all the controversy around this?

Let’s break this down as to understand all areas of what’s involved with Gastric Bypass surgery. Having GP performed will mean a lifetime of adhering to a specific diet and decreasing the amount of calories per day for yourself. For some people, this may not be a big deal however, for some, there usually is some adjustment period that takes place. Think about that for a moment. Your stomach went from normal sized to the size of a walnut, I’d be very shocked if ANYONE didn’t have some sort of adjustment period post-surgery.

Also, the side effects. First being leakage. If a patient experiences this a few days after surgery, they must be opened back up to fix the leak. If the leakage isn’t fixed in time or at all, it can lead to sepsis, which is where the body damages it’s own tissue in response to infection. If sepsis isn’t caught and treated in time, it can lead to septic shock and eventually death. Now, that’s an extreme case and most people may experience some of that, going through that entire chain of events in rare. Some patients often become malnourished because of the strict diet they are placed on post-surgery and depending on the surgeon, their age and disease is going to factor into your post-operative care. Also, the reversal rate of this surgery is astounding. Nearly 61% of GP patients gain the weight they initially lost back within the first year, so what really was the surgery for in the first place?

Then of course there is the financial aspect of things. If you have great insurance then awesome but the majority of Americans have so-so insurance plans where they may not qualify for full coverage or even much coverage unless this surgery qualifies as a medical procedure. To dumb this down, you will be paying for this surgery LONG after it has been performed. Not to sound like a parent or anything but, you just better make sure that this is the road you want to travel down because this isn’t something that once you get used to it will even out, this is a lifelong decision and journey.

So, is it a quick fix?

In short, no. Any surgery like this is not the gateway to great health and to cosmetically change your appearance this is a pretty drastic way to do it, any good physician, personal trainer or nutritionist will tell you that. What they will tell you right from the get-go is to make changes in your diet, exercise more and to do it the right way, without surgery. I understand that that is not the case for some people and they have no other option other than these types of bariatric surgeries. The people I’m talking to in the context of this post is people who are able to put in the hard work and dedicate themselves to turning their lives around, lose the weight and feel better. Keep in mind, we only see the benefits most of the time concerning these types of surgeries but there is a lot that goes on behind the scenes that we don’t see and those behind-the-scenes moments are the ones that mostly make or break the persons willpower in having this done.

This isn’t the fairytale that you may think it is which it why I’m telling you to consider the options, weigh the positives and negatives and discuss with your physicians the best route to take.

John J. Schessler is a Pittsburgh-based Wellness Coach, Personal Trainer specializing in Orthopedics & Sports Injury. He is also an Actor, Writer, Men’s Life Coach, owner of ‘Flip Your Script Fitness’ and host of the podcast, “ManAlive!”, available on Apple Podcasts. Like what you see? Got ideas for future posts or just want to say hi?! Email me at j.schessler@pghwellnesscoach.com

#fitness #gastricbypass #personaltrainer #movement #aging #orthopedics #sportsinjury #physicaltherapy #education #menslifecoach #marketing #blogger #writer #empowerment #empathy #takecontrolofyourself #menshealth #womenshealth #healthybodies #podcastersofinstagram #community #fitfam #muscles #healthypeople #weightlosssurgery #weightloss #sideeffects #longevity #thequickfix #fitnesscontroversy #dieting #thehardstuff #itsachoice #jschesslerjr #flipyourscript

Balance is one of those things that most of us take for granted until we reach ‘old age’ status. The truth is that most people start having balance problems from early adulthood. Normally, anyone who figures out they have a problem with their balance sees it developing over time, sometimes faster and sometimes slower. Transitioning from hard to soft surfaces becomes difficult. You may trip over objects or your own feet more often than usual. Sometimes the issue may be more broad and in-depth, such as an inner ear problem, vertigo or visual acuity. Regardless of the ‘how’, medical professionals should be and usually are focused on the fastest way to gaining some or all of the balance that you have lost.

If our balance is good, it’s a great indicator that our bodies are that much closer to reaching homeostasis or our bodies being in perfect balance. Balance, simply put is our body’s ability to maintain its center of mass over its base of support, i.e. your feet. Helping to control balance is three major components: your vision, proprioception or touch and our vestibular system, which accounts for assistance with motion, equilibrium and spatial orientation. If you notice yourself teetering when standing still, that may be an indicator that one or more of these may be off kilter.

There are a dozen or so tests that physical therapists and physicians use when testing for balance. These is the Range of Motion (ROM) test, where if someone is limited in functioning of major joints, it can increase a person’s risk for falls. It is the PT or physicians job to assess which joints have limited ROM by having the patient perform various stretched to see where the joints may be inhibited.

Another way we test for balance is through muscle strength test that will isolate the targeted muscles functionality as to where to focus treatment.

I’ve talked about proprioception before but in a balance context, PT’s can test formally at each joint by moving it in an up and down motion with the patient’s eyes closed. The PT then asks the patient to tell them which direction their body part was moved. We can also informally test proprioception by removing the firmness of a surface that patient is standing on. Having them stand on foam or a pillow engages that patients’ ability to acknowledge where they are in space and if they are able to hold their position or not.

There’s also test such as the BERG scale, where static balance is assessed by having the patient sit or stand with their eyes closed. If they teeter or start to fall, there may be some inner ear problems, neurological issues, etc. that maybe causing said problems.

So, how do we improve our balance outside of seeing a physical therapist or physician? Well, with most things involving our bodies, there’s some simple exercises that you can incorporate into your daily schedule that will help strengthen those weakened areas of your balance.

Adjust your stance: Incorporate unilateral exercises (one arm or one leg at a time) or changing your stance allows you to work on your balance during your strength training routines.

Do Yoga: Yoga helps you multi-task on a few certain skills all at once. You can improve your balance, strengthen your core and work on being more flexible as well.

Grab A Physio Ball: Among the multitude of exercises you can do, you can also simply sit on it while you watch television or work on the computer. You’ll work on your balance and burn a few more calories.

Nerve Glides: Nerve glides (also known as neural flossing or nerve stretching) are exercises that aim to restore mobilization of our peripheral nerves. When a nerve is injured it won’t be able to glide normally through the surrounding sheath which can cause a sharp pain. Nerves like blood flow and movement. Sometimes you won’t have much pain while taking a walk but you might experience pain with sitting or standing for periods of time. This is because the nerves are sensitive to a decrease in blood flow or being in a static posture. Movement increases blood flow which also helps to reduce any swelling or inflammation that may still be hanging around the nerve even after bones, joints, muscles, and tendons have healed.

As we age, we all start to lose our sense of balance, whether it be small or great. The more we understand why these things are happening, the better we can equip ourselves with the correct tools to gain some of what we lost.

John Schessler is a certified Personal Trainer, Orthopedics & Sports Injury Specialist in Pittsburgh, PA. He is also a Writer, Men’s Life Coach and host of his podcast, “ManAlive!” available on Apple Podcasts. Want to drop me a line? Email me at j.schessler@pghwellnesscoach.com

#fitness #balancemakesperfect #personaltrainer #movement #aging #orthopedics #sportsinjury #physicaltherapy #education #menslifecoach #marketing #blogger #writer #empowerment #empathy #takecontrolofyourself #menshealth #womenshealth #healthybodies #podcastersofinstagram #community #fitfam #muscles #healthypeople

Dieting sucks, unless you’re super regimented, a health nut or a calorie counter. It’s time-consuming, expensive and can be a little boring. However, if you are one of the millions who are dieting, let me ask you this: Is it working for you? If it is, that’s terrific! If it’s not, well, it may not be entirely your fault. There is more than a few reasons that your diet isn’t working and may need a tune-up. It can stem from poor consistency to genetics, heredity and disease.

The Recycled Dieting Fad

The South Beach Diet, Atkins, Weight Watchers, Nutri-System. The vast amount of of diets and dieting fads there are is astounding but have you ever thought where these diets come from? Well, I hate to break it to you but a lot of these ‘new diets’ out there are actually recycled diets, they’re mostly just given a fancy new name. For example, the South Beach diet was the Atkins diet, which still exists but is given minor changes to it to make it appear more original and marketable to the public. There’s really no information here, I just found it very interesting!

Anyway, back to the point of why you’re not losing weight. Medically speaking, one of the top reasons you’re not dropping the pounds is depression. Around 49% of women experience depression after pregnancy due to hormonal and brain chemistry changes, stress, lifestyle changes and genetics all play a role. I honestly do not think people realize just how much of a role depression plays on many aspects of your life, physically as well as mentally.

Another reason may be that you’re doing too much cardio. Cardio doesn’t necessarily have to be done every single day that you train so try tempering it down to a few days less for a few weeks to see if there are changes in your weight.

Your calories per day are too low. According to dietary guidelines, a man should be getting 2,400-3,000 cals/day, whereas a woman should be getting 1,600-2,400 cals/day. When you aren’t consuming enough calories, your body most likely goes into survival mode, where the stored calories in your body go to fuel it for its vital processes.

Another biggie is drinking excessive amounts of alcohol. When somebody drinks alcohol, their body shuts down and prioritizes it metabolism. This will eventually lead to hormonal suppression and a decrease in testosterone. When testosterone lowers, it decreases metabolic health, which in turn means fat gain.

No matter what the cause for your weight gain, it can be extremely frustrating. Don’t become discouraged and definitely don’t become complacent either. Complacency leads to not doing anything at all and that’s even worse. If you think it may be hormonal, have your levels checked. Normally the issue is something within our control. So being a little tough on yourself, holding yourself accountable and practicing some self control will help immensely in the battle over your weight.

#fitness #diet #dieting #eatingclean #losingweight #metabolism #personaltrainer #mastertrainer #hwc #healthcoach #wellnesscoach #actor #writer #blogger #fitnessblogger #men #menslifecoach #women #womenshealth #menshealth #hormones #testosterone #supplementation #disease #healthyfood #healthyeating #caloricdeficit #caloriesaday

John Schessler is a Health & Wellness Coach, Master Trainer, Men’s Life Coach, Actor, Writer and host of the podcast, “Flip Your Script” available on Apple Podcasts. He currently works in the Pittsburgh, PA area and is available for online coaching sessions and consultations. If you wish to contact, please email: j.schessler@pghwellnesscoach.com

Being a kid today is anything but easy, depending on socio-economic status, location, resources, etc. I think the one thing most of us can agree on is that kids need to move, now more than ever before in our nation’s history. Ass we all know from being children ourselves to having our own youngsters, kids have an abundance of energy. There are numerous ways for kids to become active, one of which is to get them involved in extra-curricular activities. But before we get into that, let’s discuss youth fitness and goals for kids.

When I was in PT school, the one rule of thumb for training kids and young adults was that ‘any movement was good as long as it doesn’t hurt them physically’. When it comes to teaching kids about healthy eating and fitness habits, there’s a method called the ‘ABCDE’ method. It stands for ‘Act Boldly to Change Diet & Exercise’. Good nutrition and adequate activity is essential for healthy brain development which is critical for their ability to learn and retain new skills.

Children who exercise regularly and eat healthy diets are more likely to:

• perform better in school
• have better self-esteem and feel better about their bodies and abilities
• cope with stress and regulate emotions better
• avoid depressive and anxious feelings

If you create these habits early on in life, the likelihood that they will carry over into adulthood is very great.

The effects of geographical location on a child’s physical and exercise habits obviously vary but have commonalities among kids from under-developed areas:

• Lack of access to healthy, wholesome foods and lack of physical activity contributes to kids being overweight and not getting adequate nutrition.
• Hunger. Kids who don’t get enough to eat are at serious risk for developing behavior issues, chronic health problems, anxiety/depression, school/academic problems and even obesity.
• Media. Most food targeted at children are of the unhealthy variety. With the number of television and internet platforms available to children, advertising is usually pervasive. Television viewing is linked to childhood obesity because it displaces physical activity, increases snacking behavior while watching, exposes kids to potentially harmful advertising and reduces their resting metabolism.

YOU are critical in this fight. But what is your role?

You are the adult and the parent. You are your child’s first and most important ally and role model when it comes to developing good nutrition and exercise habits. Children don’t learn what we tell them most times. Instead, most children learn through what we show them and often imitate us. So, if you are trying to set your child on the right path to having a good lifestyle with food and fitness, ‘Show, don’t tell’ is always a safe way to go.

You are also gatekeepers for most of the child’s developing years so you are able to control what they eat and can expose them to new and interesting food that they may gain a likeness for. You can also monitor and limit media and consumption of TV to avoid the numerous ads targeted at kids and young adults about sugary, fatty foods on the market.

Lastly, you are your child’s advocate. Not enough parks and recreation facilities in the area? Reach out to your local congressperson or government official. Volunteer to become a coach of your child’s athletic team or help out in some way. Get involved in any means necessary to ensure that your child is performing at their best 100% of the time outside of school and your home.

I mentioned setting fitness goals for teens above. Establishing fitness goals for teenagers is SUPER important and beneficial because it gives them direction and a pathway to reaching those goals. It is also important because starting goal-setting habits early on in life will help them in numerous areas as an adult. Goal setting for kids and teens shouldn’t be something too drawn out, instead the goals should be more short-term so they can see progress quicker and they are able to create new and more challenging goals for the long-term.

When setting specific goals, MOST of the goals should target cardiovascular exercise like running, swimming, dancing, etc. Due to the fact that teenagers are constantly growing and maturing, goals for flexibility and bone strengthening are a great thing to incorporate as part of strength training goals. The more range of motion that the teen is able to retain, the better off their overall posture and skeletal structure will be when he/she is finished growing. Incorporating exercises such as jumping rope will help retain their bone strength.

According to the CDC, children should be getting on average, 60 minutes of physical activity everyday. The majority of this should come from a moderate to vigorous intensity activity such as an after school sport, strength training or some version of cardiovascular exercise. Now, I could go on and on about caloric intake, maximum heart rates, etc., but let’s save that for a follow-up entry!

As I stated above as well, after school athletics and extra curricular activities are a great way to get your child involved in fitness at a young age. It also helps their social development too so as not to become depressed or anxious later on as they’re growing up. This may take some digging and detective work on your part as the parent, especially if your child never talks about sports specifically and what they like. Have a casual conversation with your child regarding do they like sports, do they want to become active and what different options are available for them to take part in. This kind of decision cannot be one-sided and needs to be mutually agreed upon by both parties and should never be ‘forced’ on the child. A lot of parents may want to relive those day when they were in sports and feel the need to live vicariously through their children! That’s totally unnecessary and not fail to your child.

The end goal is simple to get your child more active in his or her life and develop discipline and a love for being healthy. They need to be able to feel that they can explore new and different modes of exercise, nutrition and find the things that they enjoy for themselves. They best way for you as the parent or caretaker is to just enjoy taking this journey with them.

#backpain #physicaltherapy #personaltrainer #wellnesscoach #cpt #fitness #fitfam #orthopedics #sportsinjury #chiropractor #DPT #writer #actor #empath #healthcoach #hypertrophy #author #podcastersofinstagram #podcast #menslifecoach #lifecoach #flipyoursciptpt #youthfitness #kidsnutrition #getoutandgetactive #anymovementisgreat #beyourchildsadvocate #fitnessjourney #enjoyfitness #beinghealthy #sportsdevelopment

John Schessler is a Personal Trainer, Writer, Actor and Host of the podcast, ‘Flip Your Script’ on Apple iTunes who operates from Pittsburgh, PA. He is an accomplished personal trainer/sports injury & orthopedics specialist with over 10 years of fitness and physical therapy experience. If you have any questions or feedback about the blog, I’d love to hear from you! Send all emails to: j.schessler@pghwellnesscoach.com

Are you a back pain sufferer? Join the club! Over 80% of the population will experience some form of back pain in their lifetime. If you don’t address it early on, it can lead to more serious issues later on in life. Most back problems can be attributed to bad body mechanics because we either aren’t educated on proper ways of protecting our backs or just go through our day without thinking how certain movements will affect us in the long run. The more we understand body mechanics, hopefully we’ll be able to protect our backs from further discomfort and injury.

Principles of Body Mechanics

Body mechanics involves coordinated efforts of muscles, bones and the nervous system to help to maintain balance, posture and alignment of our bodies.

I. Types of Lifts

1. Golfers Lift – used to puck up lightweight objects off the ground.
2. Deep Squat Lift – used for heavier objects only requiring 1 person.
3. Traditional Lift – used for medium weights such as children, backpacks, etc.

Guidelines for Lifts

We’ve all heard the adage “Lift with you legs, not your back” and most of us have enough knowledge of our own autonomy to know what we can lift and what we can’t. However, I’m the kind of guy who lives by the fact of the more knowledge you have about a problem, the better off you’ll be able to solve it or find a way to deal with it. Below are some basic guidelines to keep in mind whether you’re lifting a light or heavy load.

1. Test the weight of the object before lifting.
2. Move load close to your body before lifting.
3. Make sure your feet are in a wide stance.
4. Bend your knees to squat/lunge, if possible.
5. Lift with your legs, not your back!
6. Ensure a neutral spine during the entire lift.
7. Ask for help.

Some of the things that you want to avoid when lifting are:

1. Lift with your body in a rotated position.
2. Lift from an imbalanced position.
3. Twisting of your body while lifting.

Regardless if you have chronic back pain or not, following these simple tools to help you lift better. If you are experiencing persistent back pain, please consult your doctor to see about a referral to a Physical Therapist in your area as soon as possible. Back health is important for lifelong living without pain!

#backpain #physicaltherapy #personaltrainer #wellnesscoach #cpt #fitness #fitfam #orthopedics #sportsinjury #chiropractor #DPT #writer #actor #empath #healthcoach #hypertrophy #author #podcastersofinstagram #podcast #menslifecoach #lifecoach #flipyoursciptpt

John Schessler is a Personal Trainer, Writer, Actor and Host of the podcast, ‘Flip Your Script’ on Apple itunes who operates from Pittsburgh, PA. He is an accomplished personal trainer/sports injury & orthopedics specialist with over 10 years of fitness and physical therapy experience. If you have any questions or feedback about the blog, I’d love to hear from you! Send all emails to: j.schessler@pghwellnesscoach.com

Remember warriors! Even Nick Bosa has had training days where he felt like he failed. It’s a universal emotion and we all feel that way at times. Like most professional and college athletes, even when you feel like shit, you have to keep doing it over again and doing it over again until ultimately you improve on your goals and get to the next level. IT WILL COME THOUGH. Remember, patience is a virtue.

#fitness#tenacity#motivation#nickbosa @nbsmallerbear #health#menshealth#football#athletics#plyometrics#actor#writer#blogger#influencer#selfimprovement#thenextlevel#gymlife#personaltrainer#wellnesscoach#lifecoach#menswork#communication#fitfam#lgbtqia#lessonslearned#positivity#muscle#biceps#triceps#pecs#quads #hammys #glutes

It’s always easy when you’re starting a new workout regime to get caught up in the newest workout program, trending group fitness classes. etc. One thing a lot of folks don’t make sure of is that to be able to do the workout or class effectively and gain the most benefits from it, you must be able to physically DO the workout. I’ve stated before that many individuals have lofty ambitions when they start to workout, i.e. losing alot of weight, getting super muscular, etc., but people who have been doing this for a while know that that’s far from the truth. A lot of people tend to neglect the basics of working out because who wants to be left behind the others in the gym, to have everyone looking at the dumbass workout that’s fit for little kids to do? First of all, NO ONE IS LOOKING AT YOU. Everybody is either in their headphones listening to their music, looking at their phones, in the middle of a set, talking to friends, etc. Trust me, looking and studying you is the last thing on people’s minds. Secondly, basic workouts are actually some of the best workouts that yield results in my opinion.

The more intricate an exercise is, the less finesse and technique is coming out of it. People are more focused on the fact at times that the exercise they’re doing looks impressive more so than actually doing anything for you. Men are horrible at this at times because our egos get in the way….yet again. Sizing each other up through who can produce a heavier lift is not going to allow you to be the alpha of the gym if you get injured. Err on the side of caution, shove your ego aside and do what’s safe, not what looks impressive and cool. What are the basics you might ask? Bicep curls, chest presses, seated rows and tricep extensions just to name a few.

Think of the machines in your gym or fitness center. THOSE are the basics and probably the most effect in ways of starting your workout journey. I’m not saying stick with these things your entire life, that would be stupid because at some point, you are going to need to progress to something more challenging. What I’m saying is is that don’t try too much too soon because again, you could be setting yourself up for injury. For people on the other side of the coin, who are more than okay not graduating to free weight or other forms of exercise, if you want to see yourself reach those next levels, you will have to progress and modify your workouts, that’s the science of weightlifting. If you do the same exercises everyday, you work the same muscles everyday and neglect the other ones in your body and that’s what creates imbalances in your body.

We all want to try new and interesting things but the bottom line is classic ways of working out are the best way to start. True, it can get boring but it’s going to set the scene for when you do progress yourself to the next level to be that much more easy to complete.

#fitnessblog #fitness #motivation #fitnessmotivation #wellness #wellnessblog #menshealth #womenshealth #bodybuilding #healthjourney #fit #malemodel #lgbtqia #fitnessworkouts #personaltrainer #fitnesstraining #hwc #gymlife #epnperformance #workoutvideo #wellnesscoach #podcastersofinstagram #vulnerability #compassion #emotional #menswork #menslifecoach #gymetiquette #fitnessgirl #fitnessboy #knowledgeispower #coach #sticktothebasics

John Schessler, Jr. is a Wellness Coach and Personal Trainer working outside of Pittsburgh.  He is also writer, actor and host of his podcast, "ManAlive!", available on Apple and Spotify Podcasts.  Please email all comments and inquires to j.schessler@pghwellnesscoach.com.