Podcast

My Scoliosis Experience (Curving of the spine) | Story + Surgery + Tips


My Experience with Scoliosis.

was born with a condition called Osteogenesis Imperfecta aka Brittle-bones. It affects the bones, muscles, joints, a bit of everything is affected greatly. (bone-loss/deformation progresses much more in Oi-patients)
When I was a teenager, I was diagnosed with Scoliosis. At first I did not know what it was nor I did not even noticed it - in fact, my mom noticed it. When my mom noticed my back developing 'lump' she was concerned and asked if my back was hurting and why it looked abnormal - I said I was fine, nothing hurts. I left it alone for some time but eventually my back started to hurt (as time went on). I questioned my mom about it and she called the Dr. The Dr was aware of what was going on and he asked to see me asap. Once I visited my Dr, he took some xrays and determined that I have scoliosis. I was around the age of 11 approx when everything was going on. He said that there's ways to treat it but surgery is the most effective way to help with this because of how fast your spine is curving; So I accepted the offer. I don't remember much of what happen during the process but I had to take several tests before getting my surgery done such as breathing tests, etc.
Ways to Treat Scoliosis

When my surgery was ready to begin, my Dr had told me that this surgery is big; it'll be several hours, you'll be in a lot of pain but most certainly you'll feel better once everything is healed up. I had the surgery, stood in the hospital for about a week, which the Dr said usually patients leave earlier than that but I was in some serious pain after my surgery (and I was scared).

After leaving the hospital with good status, I was bed bounded for a looong time. I could not move on my own, I had constant help, I was miserable. I had to regain focus of how to sit properly, stand, walk, all of that. It was a very tedious process to endure. My back/spine forsure healed up, no pain was present, and I gained couple of inches from the surgery (due to spine being straight). Also, I lost a lot of weight during the time but it was an eye opener for me because I was a little overweight beforehand.

Months passed by, healing process going good, I begin to start moving on my own. I began to focus on dieting and nutrition, focused on exercising, improving my mobility and I felt great. I am glad that I had the surgery done. If not, I would probably be in severe pain along with being immobile, irritated, looking weird and funny - all of that bullShit.

How the surgery was done (to me):


Tips to deal with Scoliosis
  1. Got to focus on self-improvement
  2. Don't neglect your spine
  3. Have good nutrition to help with the recovery 
  4. Don't strain yourself, ask for help, get assistance.
  5. Be consistent with exercise
  6. A back brace would be helpful
  7. Good posture
  8. Laying down correctly
  9. Don't feel discouraged - everything will go back to normal
Untreated scoliosis long term effects

  • Breathing problems (in severe scoliosis)
  • Low back pain
  • Lower self-esteem
  • Persistent pain if there is wear and tear of the spine bones
  • Spinal infection after surgery
  • Spine or nerve damage from an uncorrected curve or spinal surgery
  • Leakage of spinal fluid




The surgery was painful, the process of recovering was dreadful but the aftermath was a blessing. Thank you to - Dr. Samuel R. Rosenfeld (and his team). 

Tl;dr
  • Treatment options
    - Accepted: Surgery
  • Surgery duration: Hours!
  • After surgery: Successful
    Lots of pain - Was in the hospital for about a week
  • Post surgery: Went home, was bed bounded for months
    Gained strength eventually after some time (of recovering)
  • Began to exercise, strengthen my body and begin to be mobile
  • Conclusion: Glad that I had this done, I've read many reports of not receiving the procedure..It's haunting..
Here IS a good video on how to fix scoliosis

Comment below 
if you had/have scoliosis
share your story/experience 
➤ Previous Article: How to Build Muscle

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Reduce Fatigue Gain Energy Improve Concentration

Feel, Look and Perform Better

Stress, Nutrition, Exercise, Healing/Recovering:
Those are the importance that you must take into account on the daily.
People who tend to feel unmotivated, loss of energy, fatigued, etc usually neglects one of those, if not all of'em. It can also lead to more issues.
➤ Previous Article: How to Build Muscle

Dealing with your body can be hard because it's so complex, you [people] don't know what to do. When it comes to reducing fatigue, gaining energy and improving concentration, you have to focus on self-health. The way you handle your self; your eating habits, sleeping habits, recovering habits, dealing with life habits, etc.. There's countless of things to consider when it comes to this. You have to be aware of what's going on, what's causing problems and you need to know how to fix it.

People are tired all the time because they do not properly take care of themselves. I mean, think about it. If you take care of yourself, do things right, your body will treat you good (so will your mentality). Diet/Nutrition, exercise & the way you handle situations determines how you are going to feel, look and perform. What you put in your body matters. Eating poorly will have it's consequences as a result of poor performance, poor look (appearance), feeling unmotivated, loss of energy, & more. Not sleeping enough or right will have it's consequences, and not taking the right steps to ensure good health will have it's consequences. No wonder people always feel like crap, they do not do anything to help themselves nor to improve their condition. You have to be consistent with this, if not, you'll fall right back to the bottom..

 Athletes have a high sense of wellbeing, determination and energy because they properly take care of themselves - they have to, they're athletes, they cannot risk there performance over something stupid.
Eating poorly, poor habits/hygiene, & not caring will have it's toll.

I guarantee if you change your life, start thinking more positive and started to do things right for yourself, you'll feel and look a whole lot better. People who are overweight tend to feel fatigue, people who are underweight tend to feel fatigue, people who eat like shit feel fatigued, people who sleep all day feel fatigue..The list goes on.

The point is, never let yourself down completely. Listen to your body, begin to make changes or else..Feel like shit, feel unmotivated, feel depressed, go ahead, endure all that sadness and negativity.

Life is to short too feel like shit all the time, improve yourself, get better and stronger today.

This is what I do to Improve myself (Reduce Fatigue Gain Energy Improve Concentration)
  1. Eat clean (getting those good nutrients)
  2. Sleep right
  3. Recover properly (massages, contrast showers, eating right, taking days off, stretching, yoga, etc)
  4. Exercise
  5. Thinking positive
  6. Doing things that benefit me, and my body
  7. Taking time to reflect and see how i could improve myself
  8. Deal with life the right way instead of stressing, freaking out.
  9. No drama in my life (i flee away)

Supplements | Foods | Natural ways
  • You can buy supplements that'll aid in reducing fatigue, help with focus/concentration
  • Natural ways to help with focus/concentration: Breathing techniques | Brain-power foods
  • Avoid drama, avoid conflicts, avoid stress



Extras:
I know that there's some diseases/sickness/disability problems out there that causes these symptoms. ALSO!
remember about deficiencies (tags along with Nutrition), deficiencies causes a lot of issues!

Vitamin and mineral deficiency is no joke - if you think you are deficient in some vitamins and minerals, get a blood panel done to see if you are or not. Or, do a trial and error; take the common vitamin deficiencies and see if you're lacking in any vitamins (hard to tell) but if you're feeling better after taking some vitamin supplements, you're most likely deficient in that vitamin.
Here's some common ones you should try and see if it'll help:
magnesium, potassium, vitamin B12 and folic acid, Also Vitamin D3





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How to Build Muscle

How to Build Muscle

@oi.strength

Training is easy, it's the amount of strenuous exercises you're going thru that hurts the most;
You have to undergo pain to grow.

To build muscle effectively, you must know the basics:
1: Exercise 
2: Diet/Nutrition
3: Recovery

Intense exercises to break the muscle fibers down is required to build muscle. Along with that you must have a good diet/nutrition plan - not enough of macro's (protein/fat/carbs) you won't grow. So make sure you get enough macros in. Protein is needed the most to help repair and build muscles and fats n carbs, they are there to help you grow too, but understand it wisely as you can manipulate your macro's to lose fat/gain fat/etc.

When training comes, people just do the basic workouts, simple and sometimes ineffective workouts. Workouts needs to be serious and focused on. If you're not focused or determined, you're wasting your time.
You have to train with different variation of exercises, and also add in some [intensity] techniques to help break down that muscle.

Training intensity techniques are:
tempo focus, lighter weight more reps, heavier weights, less reps, drop sets, super sets, pyramid. These will allow you to work more, allowing the muscle to be broken down more. The more it's being used (under tension), the more growth you'll see (if your diet/nutrition is good)

Diet/Nutrition Plan:
There's many many many ways to go about this - everyone's different, find what works for you and stick with it. Change it overtime to shock your body. Make sure you get enough protein intake in (for muscle-gainz and to prevent muscle-loss). Tracking your calories using Myfitnesspal App is beneficial to help focus on muscle-building (it'll help you to keep on track to reach your quota intake).

Conclusion:
That's basically it. There's not much to understand about bodybuilding or building muscle. What it comes down to is: How good is your workout sessions are (making sure you're putting in all of your effort and targeting the muscle properly), and if you're eating and recovering right. If you're not seeing good results, somewhere within your prep (workout routine or diet/nutrition plan) is not going right.

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Is "Bodybuilding" Worth it?

Is "Bodybuilding" Worth it?

a sport involving strenuous physical exercise in order to strengthen and enlarge the muscles of the body.

Bodybuilding is a sport that requires a tough, discipline mindset. You have to endure a lot of tedious things such as the pain you go through to grow, the constant eating, the consistency it requires. Bodybuilding is a personal objective; creating and sculpting your body to a certain physique that you have in mind. This is hard to achieve because how long it takes to build up your body.

Eating, sleeping, recovering, working out is all you need in order to "build your body." It seems simple but very demanding. It is very demanding because a lot of people end up falling off the tracks and not sticking with their routine. You must be consistent if you're wanting to grow, lose weight, build muscle, etc.
Without proper nutrition, sleep, recovery, all of that, building up your body will be very difficult.

The reason why I'm "bodybuilding"
Since High school, I wanted big muscles, like those athletes that everyone loves (lol), I wanted to look strong and to have a good looking physique. All of that required Work. Work that must be addressed and must be focused on. I started lifting weights, began to change my ways of eating, and changed the way I treated my body (in a positive way). From that, I've noticed gainz; Gainz were coming in. Muscles were being built, my physique was looking better, everyone was admiring what I was doing. Everyone called me a hard worker.

When I saw people who has big muscles, looked hella ripped, I always have respect for them. It takes serious commitment, dedication, blood, sweat and tears to achieve all of that. I've endured pain to get where I'm at today and I'm still not "fully satisfied" with my physique.

If you people are wondering if "Bodybuilding" worth it? You have to ask yourself, What is your goal? What's the objective you're trying to achieve?
If you want to "Transform" your whole body (physique) such as getting bigger arms, legs, back, chest, etc, that's considered bodybuilding. If you want to tone your body, looked like you workout, simple workouts will do the trick.

If you're wanting to body build, you must be aware and have knowledge about how to build muscle, you must be knowledgeable with how Nutrition n Diet works, and you have to be on top of your game to take care of yourself (your body) Bodybuilding is very taxing on the BODY AND MIND.
A lot of people cannot endure the bodybuilding sport due to the strict and discipline mindset you must have.
You must sacrifice a lot to achieve/obtain what you want - That includes food, going out, and doing certain things. You must focus and have your priorities straight and on track if you want to grow efficiently. If not, it'll be hard to grow the way you want.

You can have fun bodybuilding, it all depends on how you take it. Don't overwork yourself, train smart, get stronger and bigger

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FAT LOSS TRUTHS & MISTAKES

Read up if you're having troubles losing fat off your body.
LOSING FAT - THE TRUTH - PEOPLE'S MISTAKES




WHAT IT ACTUALLY TAKES TO LOSE FAT

❗1: Starving

❗2: Calorie Deficit

❗3: Elimination of foods / Smart food choices

❗4: Determination and Commitment 

❗5: Consistency

🔼 I have to be honest here, and for some who achieve the lean physique or obtaining the shredded look, you do have to starve yourself, somewhat though. To really lose body fat, you must look at your nutrition. You need to eliminate/reduce macro's in order to achieve a certain body fat %, and sometimes it requires not eating at all. Therefore, you are losing fat in the process. I have endured not eating for a while to see what will happen, The results were that I loss a good amount of body fat and I looked Lean as hell. I liked it, but it was a mental challenge. Now, of course you do not want to starve yourself to lose fat, but depending on your goals, achieving low low body fat % is extremely hard to obtain, starving is one method to get to that point. In serious note, calorie/macro manipulation is the way to go for fat-loss (in the long run i'd recommend).

🔼 Same goes for #1, You Have to Be in a Calorie Deficit if you want to have low body fat or wanting to LOSE BODY FAT. Exercise along with being in a calorie deficit will drop body fat quick. Do not place yourself in a very low calorie setting, be smart and wise about it.

🔼 Exercise is not really "Required" to lose fat/weight, it will help aid in fat-loss more easily, but eating right and being in a calorie deficit will result in fat-loss. I highly recommend exercising though to increase fat-loss. HIIT Exercises are ideal for weight-loss.

🔼 If you are smart and wise about your food choices, I highly doubt you are concerned about your body fat %, or losing fat. But if you still want to lose fat, be smart about your food choices and the foods you consume. Read the Nutrition label to get a clear understanding of what you are consuming. Have a well-balanced meals and snacks every week. Do not indulge in junk food, know what is BENEFICIAL FOR THE BODY.

🔼 You got to be determined to lose fat/weight. If not, progress will be difficult. You have to be committed to the project you are going through, it is a process. One Week, Two Weeks, Three Weeks, A Month is not enough to achieve what you want, it takes MONTHS, and possibly Years. It's a lifestyle choice, not a chore.

🔼 Losing fat requires consistency; Anything requires consistency. Without it, your progression won't go anywhere - You have to be consistent on the daily basis (no month breaks, no two week breaks) enjoy the process, do not be so demanding on yourself.

🔼 When it comes to Dieting,  All Diets are essentially the same, they either eliminate certain food items, reduce the amount you should consume or just strictly eating certain foods..We should not be limited to eating certain foods..There's a lot to explore, to taste, to enjoy, to understand different food cultures, etc.
Diet's are the "Easy way" but it's not a good way of a lifestyle choice - Just be smart about your food choices, be wise on how you eat, understand the nutrition of everything.

❗ People think that you need to constantly workout, eat super clean such as veggies, and have good supplementation. That's wrong. Now of course that will help, aid in fat-loss but fat loss comes from being in a calorie deficit.
❗ When in a Calorie Deficit, your body is using ESSENTIAL Body Resources in order to provide you (the body) energy; Your body is going through much more stress to provide you the energy you need resulting in weight-loss/fat-loss.
❗ Also remember that, your body will adapt to any condition that you have placed it in. So that means that you must trick/confuse your body to progress a little bit more, weird to understand, and it's weird to understand your own-self (body) but yes, you must shock the body to progress if you have hit a plateau.
❗ YOU CANNOT TARGET CERTAIN BODY PARTS TO LOSE FAT FROM: Losing fat from your abs, legs, or arms, you cannot simply pinpoint that body part and try to lose fat from there, it does not work like that. Now, it will tone that body area and you will lose 'fat' but you are losing fat everywhere throughout your body.

Things I'd Look for to help with Fat-loss

  • Track Carbs: Reducing carbs (as much as possible) will definitely make you lean (aiding in fat-loss). If you have to much carbs, that will lead to fat-gain.
  • Only Drink water, Tea, Coffee and other Natural Beverages.
  • Remember how much of sugar, creamer, snacks you're consuming/adding in - they may be small and not looking harmful, but they can be - they add up quick as in calories. That will lead to weight-gain.
  • Cardio IS not the only Option for weight-loss/fat loss - Weightlifting can aid in fat-loss, anything that requires a lot of produced energy will result in fat-loss.
  • Use appetite suppressants to help curb hunger (e.g. Coffee)

Use everything in Moderation:
If you are smart with your lifestyle habits, you can enjoy it peacefully. Everything should be used in moderation, this allows you to have room to cheat if you want to at times, and gives you an opportunity to try other things.


➥ Recommended Topics
How I Control My DIET

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How I Control My DIET

Controlling Hunger, Managing appetite, Tips Weightloss/fatloss

🍲😋🥘How I Control My DIET🍕🍞🍇



Here are the methods I use to stay on track

1: Drink A lot of Water
Drinking a lot of water is quite beneficial - It KEEPS YOU FULL between meals and because many people do not drink enough water. Sometimes we're not even hungry, we just like to eat. Drinking water before meals and eating snacks will make you think twice before.
Also Sparkling water is good, I find it useful when I go out to restaurants. (If you like to burp, I'd go with sparkling water.)

2: Chewing Gum
I find that chewing gum helps curb my food cravings, I find also that my "food cravings" are mostly 'emotional eating' rather. I rather eat for fuel, energy and to improve my physique than stuffing my gut.

3: Drinking Coffee
Main appetite suppressant that I use/consume on the daily. I drink coffee when I'm fasting, it controls my appetite.

4: Big Meals, less Snacks
I like big meals, meals in fact keep me full(er) throughout the day. When I eat small meals, I tend to snack a lot and when I do, the calories adds up. When calories add up, you're essentially gaining weight. I like to control my eating habits and use it efficiently. MEALS that are well-balanced keep me energized, full, and intact with my diet.

5: Fasting
Sometimes, we people indulge in food a tad bit much. Well at least I think considering the obese population within America is out of this world...
Fasting in my opinion is helpful in many ways; In my experience it has helped me determine whether if I should eat that or not, if it's really truly needed to be consumed. I consume food for fuel, for energy, for my physique and sometimes for fun, but have to be in control of how much 'tasty' foods you're consuming. I'm more strict of my food choices (nutrition wise).
It has helped me determine whether i'm hungry or not.
It has helped me slimmed down, reduced my cravings for junk foods, sweet foods, sodas, etc.
It has changed my ways of thinking when I go out and eat.

6: Be Smart When To Eat
I find it useful when I'm smart about eating. What I mean is that If you're wanting to consume something that is calorie dense meal (but if you're on a diet), and if you exercise BEFORE you consume the meal, it'll be beneficial to consume the meal AFTER you've exercise because that MEAL is going to nourish your body with the nutrients that the food contains, therefore you're gaining gainz.
(same goes for snacks per se, etc).

7: Tracking Calories
The best and easiest way to maintain your diet is to track it. It can be annoying because you have to input every food (snacks, meals, drinks, etc) you've consumed into the app to track your calories. It'll say how much calories are remaining you can eat within that day.
Download APP: http://www.myfitnesspal.com

People always Ask:
How do I stay lean (low body fat), how do I lose weight, How do I...
These ARE the ways I follow to stay on track; there's no pill, nothing just pure willpower. If you don't have the willpower to stay strict on yourself, you're not made to do this.

A diet shouldn't be based on low-carbs, low fat, or whatever crazy diet programs there is out there. I'd follow a well-balanced nutrition plan, don't indulge in junk food, be smart about your food choices, eat when it's right.

I have not yet lost my ab (definition); I'm lean year-round. Staying lean is hard, if you don't know what you're doing. IT IS EASY if you're knowing what you're doing.
It'll become a lifestyle habit once you've adapted to the routine.


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