Healthy Children Breakfasts

Healthy Breakfast Options for Children: and Adults

There has been a recent article produced by BBC stating over 40% of year 6 Children are overweight and 23% are overweight.

BBC are not always one for the best source of information but this article came from Councillor Tim  Beaumont who said: “It is a myth that breakfast cereals are a healthy choice. Some are, but most are loaded with sugar. Families simply don’t realise how much is in them.”

You can’t rely on other people to educate you especially the mainstream media unfortunately. One week they tell you to eat fat the next avoid fat. Eat the yolk, don’t eat the yolk!!!! “Zzzzzzzzz”. A lot of the main steam information is funded. Hopefully this will change as more people become aware and more knowledgable.


What does the Brain function on? Sugar! What is healthy sugar source:- Fruit!!!  Just like other cells in the body, brain cells use a form of sugar called glucose to fuel cellular activities. This energy comes from the foods we consume daily and is regularly delivered to brain cells through the blood.  Brain function is improved through fruit,  healthy carbohydrates and fats. Kids go to school in the morning and go and play. If we want them to concentrate, learn and function properly we need them to be eating a healthy breakfast. Fruit contains vitamins, antioxidants, fibre, and slows down the digestion so you don’t get a sugar rush or crash that would make children underperform in the classroom. White sugar which is made in a factory and bleached is simply sucrose. Fruit contains fructose and glucose with 5 essential nutrients that aid digestion and absorption that foods like breads, pastas, cereals and artificial sweeteners don’t.
Fruit contains:






All healthy compounds. Eating a diet high in real Carbs, with limited fats will increase children’s energy levels, brain function and health.

Food manufacturers add chemically produced sugar, typically high-fructose corn syrup, to foods and beverages, including yogurt, tomato sauce and salad dressing. Low-fat foods are the worst offenders, as manufacturers use sugar to add flavour.

Most of the processed foods we eat add calories and sugar with little nutritional value. I’ve attached below hopefully some helpful easy affordable breakfast choices.  Let the children wash them down with a nice glass water

Some healthy Breakfast for Children:- 

1 handful of blue berries

1 handful of strawberries

1/2 sliced Banana

1 tablespoon of almond butter

Sprinkle of cinnamon

1 teaspoon of flaxseeds

Tea spoon of honey

Option 2:-


1 egg and Banana or 1 tablespoon of flaxseed 3 tablespoon water stir either option together

1 tablespoon coconut oil in pan

Tea spoon honey

Cook on low heat

Add fruit

Option 3:

Three table spoon Chia seeds

100 mil water or almond/coconut Milk

1 handful of grapes, blueberries, strawberries, 1/2 Banana or  Orange add tea spoon of honey and a dash of cinnamon.

Option 4:

3 tablespoons of Co-Yo Coconut Yogurt/Buckwheat Oats or Quinoa Oats if using oats add coconut milk to cook.

1/2 Banana,Orange, mango

1 handful of blueberries and strawberries

1 handful pineapple

1 teaspoon Flaxseed

1 tablespoon honey

Dash of cinnamon

Notes: Almond or Coconut Milk use rude health make

Hopefully these options can help you. They are all quick and easy and feel free to mix and match, and swap fruits around. Only the pancakes and the oats require cooking time the rest can be done within minutes and even prepared the night before. The world can become a healthier place if we stick to REAL FOOD


fruit 2


Gomez-Pinilla F. The combined effects of exercise and foods in preventing neurological and cognitive disorders. Prev Med. 52 Suppl 1:S75-80 (2011).

Gomez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 9(7):568-78 (2008).

Price WA, Foundation P-PN. Nutrition and Physical Degeneration. 8th edition. La Mesa, CA: Price Pottenger Nutrition; 2009. 527 p.

Alkaline Lifestyle-

Cystic Fibrosis and Dietary Acidosis

I have not been blogging for a while due to other commitments and trying to focus on fewer things but I’ve recently had some time out due to an injury and have been researching Cystic Fibrosis. I came across some articles which I found really interesting and thought I must share via my blog. The articles were linked to Cystic Fibrosis and Pulmonary Lung Cancer. I already follow some  suggestions in the articles i came across from Doctor Robert Young, MS,D.SC.,PH.D. Naturopathic Practitioner. The information mostly i have recommended before and i could relate to a lot of the information he had found. I did not agree with all of it and have not experienced some subjects he spoke about in and out of Cystic Fibrosis but what i could relate to and have experienced i have spoke about in this blog. 

Everything starts with the immune system, nutrition, stress levels and mind. These articles discussed Cystic Fibrosis and Lung Cancer, how they have similar symptoms. A lot of the research and results done I had already been telling people about via my blog and when I have been giving talks. It was really interesting reading about someone who else had found ways to treat Cystic Fibrosis with the same methods. Its a great read on how to live, be healthy for anybody.

Cystic Fibrosis (CF) and Pulmonary Adenorcinoma Cancer (PAC) are both chronic and progressive conditions of the respiratory system, lymphatic system, intestines, pancreas, urinary tract, reproductive organs, skin and stomach. These types of metabolic and dietary conditions result in the build up of mucous that can affect any organ but have high negative effects on the respiratory system, digestive system, and lymphatic system. Dr Youngs research concluded that diet, lifestyle and environment can help treat Cystic Fibrosis. I feel like that there are a lot of living people with Cystic Fibrosis now proving this to be correct such as Jason Van’t Slot who’s interview with me can be found in the link below,

also Nathan Charles and Sophie Grace Holmes who are leading examples in the C.F community of what exercise a healthy lifestyle and good eating habits can do for you.

Symptoms and signs of Cystic Fibrosis and PAC are similar. Mucous in the lungs, chronic cough, wheezing, bronchitis, asthma, weight loss, excessive salt in sweat, Abdominal pains and fatigue.

Doctor Young research found that disease can be caused by imbalance of the body brought on by a way of eating, living and thinking. Foods such as dairy (cheese, yogurt, ice-cream, pop, sugar drinks, coffee) animal flesh, and acidic foods causes health changes to begin and diseases to be developed. Genetic defects can happen because of acidic dietary choices, lifestyle choices, that cause our DNA and genetics to express themselves in abnormal ways. Doctor Young states that your health is decided by your diet, lifestyle and environment. CF and Cancers, diseases can be fought when people stop living an acidic lifestyle. A Cow is only as healthy as the food it eats and the environment it lives in, a fish is only as healthy as the water it swims in, change the water and you can change your health.

My previous blogs have talked about the importance of maintaining a healthy body and immune system are the foundation of healthy lungs.  Doctor Young states that the human body is alkaline by design and acidic by function. Mucous is a cause of acidity. The body when alkaline has more energy, better health, fitness and vitality. What you eat, drink, how much you sleep, every activity you engage in which even includes your thoughts and stress levels has an effect on your health. It effects how your blood, tissue, DNA, organs etc work. You are what you eat and drink but also what you think, feel and do. Acidic foods, liquids, smoking, bad environment, stress can all lead to diseases and conditions as they create acidity in the body.

Doctor Young states that Lung Cancer is an acidic condition that kills healthy cells and makes them cancerous. Heart disease is a result of acid damage as is alleges, arthritis, bowel restrictions, IBS as well as many more diseases.

Doctor young talks about the 7 stages of disease and sickness

His disease theory has 7 stages and is related to acidity in the body because of a way of living, eating and thinking. I have summarised them below.

Stage One- Loss of energy so you cannot remove acidic products, and infections that build up in the blood and fatty tissues.

Stage Two-  Becoming sensitive to food or air born allergies.

Stage Three-   Mucous build up. Mucous is created when the glands of the body release the alkaline component sodium bio-carbonate to fight dietary acids which creates thick sticky mucous.

Stage Four-  Inflammation which is caused by acid. Acid = pain and pain = acid.

Stage Five- Hardening of the tissues and organs.

Stage 6-  Ulceration of the tissues and or organs.

Stage 7-  The degeneration of tissues, organs and glands prior to death.

It is important to keep in mind that if our body is not strong enough to fight infections we are going to struggle. To make our body strong we must focus on diet, lifestyle and the mind which will create an alkaline body. Cystic Fibrosis is a progressive disease we are born with that degenerates the body and organs before death. To fight Cystic Fibrosis and disease we must have strong foundations and roots, that build healthy organs and blood cells that can give the best fight possible so we can live as long as possible and as healthy as possible. An alkaline lifestyle can  treat Cystic Fibrosis. Decreasing stress levels, sleeping well, having a good mindset creates an alkaline system in the body. Also the foods we eat-

To reduce acidity:

eliminate all acidic foods and liquids that create mucous such as

  • dairy products
  • wheat
  • gluten
  • processed soy
  • corn
  • preservatives
  • food additives
  • animal meats
  • white bread, sugar, pasta
  • grains
  • oeanuts
  • coffee

Eat more foods that decrease acidity and the formation of mucous


  • onions
  • watercress
  • spinach
  • tomato
  • seeds
  • broccoli
  • kale
  • sweet potato
  • berries
  • apples
  • spirulna
  • coconut
  • dates
  • oranges
  • beetroot
  • almonds
  • hemp protein
  • turmeric
  • drink 1 litre of water per day per 30kg of bodyweight

Many more can be researched and found. I used to recommend Organic meat but since i took it out of my diet my lung function increased to its highest ever since a child and i felt a massive improvement in my health. Increasing plant protein in vegetables as well as hemp, nuts can also improve your alkaline levels and increase your health.

acid and alkaline foods


We cannot control the cards we are dealt when we are born with Cystic Fibrosis. But we can have a massive impact on how we play them. How strong of a fight we give and how long we can last in the game. My aim is to hopefully provide you with knowledge that can improve your life. There are a lot of examples now of people doing great things with Cystic Fibrosis and living longer. If we have strong foundations starting with out mindset that can we can improve our health. We can eat the right foods, live a healthy lifestyle eating well, exercising, sleeping and putting our health as a main priority. Surround yourself with a great network of people, doctors, friends and family. Live in a healthy environment, climb mountains for fresh air, go by the sea for some salt water, enter the sauna for your immune system, do meditation for your mind an you can live an enjoyable life. Im fortunate that every day i get to do what i love and i will keep doing so as long as I’m healthy. I know to be healthy i need to do the right things and build strong foundations. This blog talks about the importance of creating an alkaline system in our body because an acidic environment is harmful. I know when i don’t eat properly, sleep well, over work myself, get stressed i become ill. Doing these things create an acidic environment. I know when i eat well, sleep, train and work the right amount i have balance i am happy and i am healthy. Health comes from how we live, think and what we eat. It was interesting reading some of Doctor Youngs work and therefore I thought I would share some with you as well as my own experiences. 

Blogs to increase immune system, improve nutrition and health which i have wrote


Travis, William D; Brambilla, Elisabeth; Müller-Hermelink, H Konrad; Harris, Curtis C, eds. (2004). Pathology and Genetics of Tumours of the Lung, Pleura, Thymus and Heart (PDF). World Health Organization Classification of Tumours. Lyon: IARC Press. ISBN 92-832-2418-3. Retrieved 27 March 2010.

Young, R.O. (25 February 2015). “The Blood Jerk Reaction – A Rise In The Alkaline pH of the Blood! What Does It Really Mean?”

Flume PA, Mogayzel Jr PJ, Robinson KA, et al. (March 2010). “Cystic Fibrosis Pulmonary Guidelines: Pulmonary Complications: Hemoptysis and Pneumothorax”. Am J Respir Crit Care Med 182 (3): 298–306. doi:10.1164/rccm.201002-0157OC. PMID 20299528.

Mitchell, Richard Sheppard; Kumar, Vinay; Robbins, Stanley L.; Abbas, Abul K.; Fausto, Nelson (2007). Robbins basic pathology. Saunders/Elsevier. ISBN 1-4160-2973-7.

Young, RO, “Sick and Tired”, Woodland Publishing, Orem, Utah, 2001.

Young, RO, Young, SR, “The pH Miracle Revised and Updated”, Grand Central Publishing, New York, NY, 2010.

McGowan P.O., Meaney M.J., Szyf M. (2008). Â Diet and the epigenetic (re)programming of phenotypic differences in behavior. Brain Research, 1237: 12-24 (subscription required).

Young,R.O., Young, SR, “The pH Miracle for Cancer”, Hikari Omni Media Publishing, Alpine, Utah, 2015.

Young,R.O., Young, S.R., “The pH Miracle for Weight Loss”, Grand Central Publishing, New York, NY, 2005.


The Pine Tree of Life

I came about this story researching enzymes and how they are related to Cystic Fibrosis. Now this research is not directly linked to Cystic Fibrosis but it is linked to health.

There is a Bristlecone Pine Tree in California which is almost 4,800 years old and at the moment is the oldest recorded living being at its time.

Yeah so its a plant and how does that link to me as a human?

Inside the roots of the Bristlecone Pine Tree is an enzyme that rebuilds telomeres which scientists have named telomerase. Once they found this enzyme in the tree they also realised it was in humans.

Dr Dean Ornish teamed up with Dr. Elizabeth Blackburn and actually gained a Nobel Prize in 2009 for the discovery of Telomerase. Their study showed that a 3 month programme of eating whole food, plant based nutrition as well as other health changes like exercise and sleep could significantly improve telomerase activity. This was the only intervention ever shown to improve telomerase.

A 5 year follow up study has recently been published.

(control group)- Group that didn’t change their lifestyles their telomerase shrank with age as predicted meaning less chance of living longer healthier lives and increased cellular ageing.

(Healthy Living Group)- Their telomeres didn’t shrink but it actually grew meaning that they were expected to live even longer than when they first started 5 years ago because of how much less they had not aged in this time. They had reversed cellular ageing.

Further research was done through a calorie restricted diet and exercise plan but this also failed to improve tolemerase length. The studies showed it was not the quantity of food eaten it is the quality of the food eaten (another reason for not counting calories). The studies showed that no matter how much weight people lost eating calorie diets where anything processed etc can be be eaten that no benefits happened. Individuals on the plant based diet who actually exercised less had the same amount of weight loss and improved telomerase. This proves that it wasn’t the exercise or the weight loss that reversed cell ageing it was actually the food.

Dr Onish used the same diet and lifestyle changes and it was shown to reverse the progression of cancer cells, heart disease and every other one of the 15 lifestyle related causes of death.

A good diet can will benefit your body inside and out and can treat causes of illness. While medication has some side effects a good diet only has a positive impact on your health. Meaning a good diet will not only improve your heart it will improve all your organs.

The diet that had the best results used whole food,organic plant based foods and stayed away from meat, eggs, dairy and processed foods. 


Interview with Jason Van’t Slot who has completed the Worlds Toughest Cycling Race.


After doing an interview for Jason Van’t Slots website I was very fortunate to start networking and looking into his background and story. I realised very quickly we had very similar upbringings and a lot of the same beliefs. Jason is a competitive cyclist from South Africa who has completed the WORLDS TOUGHEST MOUNTAIN BIKE RACE among other high profile cycling events and did I mention he has Cystic Fibrosis?

This blog is one of the first i have done as an interview format but hopefully you enjoy it and can take a lot of positives and tips from the blog. People with this mindset can help teach anyone with or without Cystic Fibrosis a successful attitude towards living.

Hi Jason can you introduce yourself and give us some background information please:

I am a 21 year old cyclist, and Bachelor of Commerce student from Cape Town, South Africa. My greatest sporting achievement would be completing the 2015 Cape Epic (the world’s toughest mountain bike race) and the first person with cystic fibrosis (cf) to do so (age 20). I am an optimistic person who has always been involved in sports throughout my life.

Age of diagnosis?

8 months with a life expectancy of 10

Your Sporting background?

Predominantly cycling (both mountain biking and road) currently. However I had played football (soccer) for 10 years and 4 years at club level. As well as various sports I tried for in school such as cricket, basketball, as well as mixed martial arts.

Do you feel like Cystic Fibrosis and Cycling have similarities and do you feel they help each other?

Absolutely! Not only cycling but sport in general. I owe my health a lot to the fact that I have always been a sportsman. I find that cycling and cf do complement each other very much. From a health perspective, just the positioning of the bike provides one with an opening of the chest (mountain biking in particular with the current trend of wide bars). Just think about the natural position of when someone is trying to cough or ease intense coughing, instinctively one leans over slightly or rests in something in that position. In addition the positioning of your chest leaned over gives one a form of postural draining. I have found that when I have an exacerbation and I go for a ride (even an easy one) I feel mucus the draining, I start coughing it up as is it were quite watery and looser. I find that riding my bike helps clear my chest much more than fluttering, breathing exercise and percussion and it is a much more enjoyable way of doing it (I am not suggesting that one does not do the traditional cf related pulmonary exercises). This is controversial, but I find that the stereotypical cf physique actually suites the cyclists physique of a smaller frame, more suited to climbing and a better power to weight ratio. I used to joke with one of my doctors that I was one of the few cfs trying to lose weight. You could say I found a sport allowed me to turn what could be perceived as a weakness into strength.

Fantastic, I’m not the only one who has to lose weight now and then for a fight. What motivates you daily and do you have any tips to stay motivated?

I find that having a goal is the best way to motivate keep motivated, preferably something little out of your comfort zone. Then using a training program to calculate back the amount of weekly per hours you are required to perform each week to reach that goal. That way you are held accountable to hit those numbers every week. I also so find that doing team sports or training in an individual sport with a friend holds you accountable to get out the door and exercise.  When I was training for the Cape Epic I would visualise myself crossing the finish line often, if not daily and it was reminder to me of why I was out there training every day.  As cliché as it sounds, I often use motivational quotes.  I would choose one or two that I resonated with particularly well. I’d save them as my screen savers and lock screens, that way I’d see it throughout the day. When feeling unmotivated I would repeat them to myself. This especially helped when I was in the ‘pain cave’, sugar depleted and fatigued. Thinking back now I actually memorised the Rocky speech, knowing that these ‘pain cave’ moments were coming.  

I also have found goal setting and visualisation is a great tool for motivation! How important is nutrition to your health and your sport and what benefits have your nutrition had on your health?

I have recently made drastic changes in my diet and learned how vital nutrition is to my health. In May 2015 I was. While in hospital I had a gastroscopy (scope of the oesophagus and stomach), it was found that I had stage 1 varices (enlarged veins) in my oesophagus due to portal hypertension (accumulation of blood pressure in the portal vein) as a result of cirrhosis of the liver. This is particularly dangerous as the veins are fragile and it can lead to vomiting up blood and severe blood lose. After the first variceal bleeding one’s life expectancy is 4-5 years.  In addition I was diagnosed with cf related diabetes, which had been masked by the all my exercise. Initially quite a shock as I was in the best form in my life merely 2 month earlier. It has always been part of my nature not to dwell on the negatives and past too much as it is not constructive.  I am a believer in controlling the controllable and not contemplating on what you can’t control. My family and I did extensive research on liver disease and what can be done to reduce the portal hypertension, and cirrhosis of the liver. The most appropriate diet that would benefit the resolve of these complications as well as the diabetes was the High Fat Low Carb diet, as advocated by Professor Tim Noakes ,  South Africa’s leading sports and exercise scientist. I initially had a reasonably healthy diet but had the occasional fizzy drinks and take always. The next month I went completely cold turkey on all carbs & grains(bread, pasta, rice, oats, rye, corn, soya), seed and polysaturated oils (canola, sunflower,) sugars (fructose, glucose, maltose), processed foods (packaged food and fizzy drinks)etc. I replaced these with high fats such as nuts, avocados, double thick high fat yoghurt, cheese olive and coconut oil. Minimal starch and carbs came in the form if vegetables. The idea behind the diet is to adapt your body to use your fat stores (a slow release of energy) opposed to carbohydrates/sugars (a fast release of nutrient-deficient energy). I could honestly say I cheated 8 times in a year as I was effectively using myself as a test subject to determine whether I had any results once the tests were repeated.  The only thing I changed was my diet. Within 3 months I had controlled my diabetes through diet and would not require insulin. A year later I went back for a repeat gastroscopy and the varicose had completely subsided. I had effectively reversed something that could have been fatal, within a period of a single year. It was extremely controversial, so much so that my doctors were very concerned about it as there is very little knowledge about this way of eating.  The doctors did have a few small adaptations to the diet, and made sure that I monitored my weight, as this High Fat low carb diet has been used as a form of weight loss.  Furthermore it is also supported as a form of healthy eating as it is derived from our ancestral eating plan before dietary issues were a common day occurrence. This was one of the most important lessons that I had learned. It forced me to take my nutrition into account and be conscious of everything that I ate. This new consciousness with my nutrition helped improve my cycling. My starting group in races (based on one’s previous race results) improved from 10th group to start, to starting with the professional women in the 3rd group. I also did my first 102km race with a personal best of 2:55:12. Breaking the 3 hour mark in cycling is the equivalent to breaking the 4 minute mile. I cannot say that it will work for everyone, but it certainly helped me. Through this process I learned that nothing is permanent, it is possible to change statistics and ‘turn back the clock’ if you are determined and want it enough.

Awesome! What advice would you give to someone young (age 5-10) with Cystic Fibrosis?

Even if you have cf, you can still do anything you want to do. Just like a person who has to wear glasses can still do anything they want to do.  They can see and do anything if they wear their glasses, you can also do anything and be healthy if you do your treatments and exercise as much as possible.

Obviously being a parent with Cystic Fibrosis or a family member can be tough but is also vital in growing up with CF. Do you have any advice for parents or family members?

The way I was brought up was very different to the way many children with cf were. I was not brought up in a bubble or different from my peers. I wasn’t given any sympathy or overprotecting  from my family . The best advice I can give is to tell you how I was brought up and how it gave me a positive mindset to face my cf. When I was 3 years old my father gave me the hiding that changed my life. I said I couldn’t do something because I was sick. My father gave me hiding and told me that I was never allowed to cf as an excuse. That hiding was an extremely hard thing for him to do, but I am thankful as the message, was the building blocks to how I have lived my life. As a young child I was taught that we all have something, it is just a matter of accepting it and getting on with life in the best way possible. It is easy for a young child to say why me? But I never asked that question as I felt that it had no real meaning as I had not been brought up in an environment that encouraged that. We have a family motto that says “Don’t give it power!” implying that something can’t control you if you don’t give it the power to do so. If a child is given a crutch, they will use. As a means not giving it power and control, I only refer to it by the abbreviation “cf”. I was raised not to think of myself as incapable or a victim, now I don’t see myself as a cf cyclist, but rather a cyclist who happens to have cf. My family don’t regard themselves as a cf family, but rather a family who happens to have a family member with cf. My family and doctors always spoke positively around me, they would say ‘when you go to university’ opposed to ‘if you go to university’. My family didn’t actually tell me that cf was life threatening until I was 15, however when they did tell me, they organised that soon after I met someone who was in their 50’s with cf and had had a double lung transplant. This was done to ensure that I saw that there was light at the end of the tunnel and a great life was ahead of me despite cf. I hope that my story can be used as a means to change the negative connotations behind cf.  I have found that cf doesn’t have to be a death sentence if you don’t give the disease power to limit you. One can still live a fulfilled life. You may have cf, but it shouldn’t have you. I detest being labelled a ‘cf sufferer’, I believe that one doesn’t suffer from cf, one lives with and manages cf. Having cf shouldn’t stop one from living life, however precautions may have to be made to manage cf, such as dressing appropriately when going out training on a winters day, or when going out with friends, go and enjoy yourself, just make sure you’re in bed at an reasonable hour and get adequate sleep. An example of  how this mind set has allowed me to stay positive and normal in the eyes of others would be when I told my childhood best friend in the final term of my schooling that I was going to undertake the Cape Epic and what it meant in terms of cf. He turned to me said that he actually completely forgot that I ever had cf. I realised that, like the hiding I received from my father, it had not allowed me to be define and perceive myself as cf sufferer, I had too not let others define and perceive me as cf sufferer. Essentially the metaphor I am hoping to get across is that, the strongest muscle in your body is the one between your ears.

Big Thank you to Jason for sharing his time, experience and knowledge with me. I was certainly motivated by it.


What a Interview!!!!!

When comparing Jason with myself we were both very active as Children. Both had a positive ‘no excuse’ upbringing from the people around us. None of us follow what is the recommended “Cystic Fibrosis diet” but we take care and pride in our nutrition and our health and our bodies have reaped the rewards because of it. Some of our principles are different but the mindset is the same. I think its important to take all good habits from healthy, happy people and look for the similarities between the two. Both of us are very active with a passion for nutrition and taking our health into our own hands by doing our own research. We don’t want to be defined by Cystic Fibrosis we both want to be defined by who we are.

10 Micro-Nutrients and where we can get them from

10 micronutrients we need and are important if we are training. You will notice that a lot  come from the same healthy foods we have talked about before and work in conjunction with each other.

I have recently been in a fight camp preparing for a fight on UK Fighting Championships. During the preparation the intensity of training steps up and it is a stressful time on the body for anyone never mind somebody with Cystic Fibrosis. During this time i was writing a blog for IPC gym about essential nutrients needed for intense training blocks to stay healthy and avoid getting run down and ill. This information is also vital and can be extremely helpful for people with Cystic Fibrosis. Getting these essential micro nutrients will help our immune system stay strong and get so many healthy benefits from the foods they are in. Here is a list of 10 micro-nutrients and where you can get them from.

Vitamin D: Lets start with Vitamin D which most of the population are deficient in. Lets be honest with the weather we get and Vitamin D coming from the Sun we are not located in the best area. Sunlight helps produce Vitamin D in the skin but there are some foods we can gain Vitamin D from. Oily fish, eggs, spinach, kale and broccoli contain Vitamin D. Vitamin D helps promote a healthy functioning body and also our absorption of Calcium. I do also recommend supplementing with Vitamin D because of its importance to us.

Calcium: Calcium which works as a team with Vitamin D helps promote healthy bone growth, development and also helps with the function of muscle contractions. Each day we lose calcium from sweat, urine, skin nails etc so it is important that we replace it. Foods high in calcium that we can absorb are, green vegetables such as spinach, kale and again broccoli.

Magnesium: Magnesium is needed by every organ in your body including the lungs and zinc keeps your immune system strong and can help you grow. Magnesium is great for energy and helps you absorb calcium. Magnesium is essential for good health and I look to take 1000mg per day as well as containing foods which are high in magnesium.Studies have shown magnesium:

help energy production,promote healthy bones and aid the absorption of calcium.

It also regulates high blood pressure prevents cardio vascular disease and help when your body is under stress.

Magnesium is found in nuts such as almonds, dark leafy vegetables, and seeds.

Zinc: Zinc is excellent for your immune system and fighting fatigue. Studies have shown Zinc to

strengthen immune system, attack infected cells and prevent and treat pneumonia. It also helps with the bodies usual functions and improves sleep, cognitive levels as well as energy levels. It is also great for supporting male and female fertility.  Zinc is found in red meat, chick peas and quinoa.

Sodium: Soduim is important especially if we train and is a team partner with potassium. We lose sodium through sweat. Sodium helps the central nervous system and the absorption of nutrients. We get this from Pink Himalayan sea salt.

Potassium: The team mate of sodium as it helps control muscle contractions and nerve impulses. Without enough sodium or potassium we get the dreaded develop CRAMP. Great sources of potassium is avocado, bananas and sweet potatoes.

Iron: Iron is an important mineral for carrying oxygen in red blood cells to the working muscles. If we have low levels of Iron when we train it can take us fatigue easily or become dizzy. Food sources of Iron are Red meat, broccoli, spinach and eggs.

Vitamin B: Vitamin B helps produce red blood cells. It is also used to convert food sources into energy. Without vitamin B we struggle to turn our source of energy into fuel. Vitamin B is found in fish and black beans.

Vitamin C: Vitamin C help keeps your immune system strong. It helps keep our cells heathy and fights against free radicals. It is also used for growth and repair so vital if we have been training. Vitamin C is found in kale, broccoli, bell peppers, sprouts, oranges and other citrus fruits.

Vitamin E: Another free radical fighter. When the body is put under stress and training being one vitamin E helps fight against harmful cells to ensure a good recovery. Vitamin E is found in Nuts such as almonds and seeds like pumpkin and sunflower seeds.


10 micro nutrients and food sources where they can be obtained. Food is medicine and can really help you health along with sleep and exercise. This blog the benefits of getting these micro-nutrients into your nutrition. Hope this can help.

Posture and its Importance

Restricting Movement and Breathing with Bad Posture by Sitting. Posture is important for long term health of the spine and body but also is linked to Cystic fibrosis by helping the lungs to be open and free.

A good stance and posture reflect a proper state of mind.

Be concentrated on your breathing with great posture and effort. Open the lungs to breathe freely

Sitting down has such a negative impact on your health. It affects your posture, which is important for keeping your lungs clear as posture helps keep your lungs open. Posture is something people with Cystic Fibrosis do not think about and it is something that they should. This blog will discuss this.    

Posture and Daily Changes:

Here is part of a blog I wrote for IPC that can be linked to this article. You do not have to have good fitness levels to make these small daily changes.

Think about how much time you spend daily sitting down, whether at work, watching tv, driving or doing other things. Correct posture and spine alignment is vital. According to one study the average person spends 15 hours sitting down a day. The British Journal of Sports Medicine found that pro-longed bouts of sitting are linked with obesity, abnormal metabolism, diabetes, metabolic syndrome, cancer and increased risk of early mortality. And the study also showed these risks do not change whether you exercise or not.

Another study done in Denmark showed that people who walked over 6,000 steps per day when they reduced these to 2,000 steps for just two weeks they had a higher insulin levels and gained an average of 7% more body fat eating the same foods as they normally did.



When sitting metabolism decreases because your body is not working which also increases your blood sugar levels. Rather than burning 3 calories per minute and above by standing or walking you only burn one calorie when sitting down.

How to change it?

Be aware of your posture. Always look for a neutral spine. Do not let your shoulders be forward rotated in a hunched over position. Neck straight and not looking down. Allston Stubbs, an orthopedic surgeon at Wake Forest Baptist Medical Center, in Winston-Salem, N.C., who treats patients with back or joint pain. “We see the spine and overall skeletal structure being critical to a patient’s functionality and their satisfaction with their life and health care.” It has also shown to affect your mood. Someone with good posture has been proven to have a happier more positive mood than someone with bad posture. Changing your posture is not an easy fix and your mind needs to be constantly aware of it.

Stand up at your desk or use a Swiss ball. This will not allow you to slump, will help you burn more calories and keep your muscles activated. Swiss balls will help you maintain good posture and balance and will also help activate your core.

Take Breaks

Take breaks to move around work, some mobility exercises, stretch and walk. Just 5-10 minutes every hour or 20-30 minutes on your lunch break.

Add Mobility and Flexibility into your training and lifestyle

Stretch at night or in the morning, constantly make the joints mobile. We have a class every Sunday 10:00-11;00am where we stretch and go over mobility exercises. Even attending one of these every month you can take the class into your daily routine. It is no surprise to me that the people who attend this class have greater movement ranges and technique. It helps you become aware of correct posture and movement patterns. Some people wake-up, sit and have breakfast, sit in the car to work and then go train or sit all day in work. As soon as you wake up you can duck walk to the bathroom, squat as you brush your teeth. Watch TV while you stretch, all little changes for big improvements. 

Walk Around While Taking Your Nebs

Portable nebuliser? If you do go on a walk while you have it. Take in some fresh air. Carry your tablets in your pockets and take them as you walk. Be as active as you can in all areas of life.


Good Posture


Bad Posture

bad posture


Sitting is bad for you. D Always be aware of correct posture and body alignment. Add flexibility and mobility into your routine. Correct posture will keep your lungs open, help you breathe better, act more positively and help you move. I have never heard anyone tell me about a great experience they had when they were sitting down. Life is for living, exploring and doing!

3 Healthy Tips to Help Fight Cystic Fibrosis

This blog will discuss some techniques I use to keep my immune system strong and help fight Cystic Fibrosis. These tips are hopefully

something you can add into your routine to help give you a stronger immune system whether you have C.F or not.

There are many natural ways to help boost your immune system and improve your body naturally. I look at these techniques as the foundation of the house. You need a strong immune system to help build your health. You need to get your nutrition and lifestyle right or all the medication in the world will not work. That means eating healthy, sleeping properly, exercising and not abusing your body. These tips are not going to cure Cystic Fibrosis or an unhealthy lifestyle but they can certainly help with the condition.

The great thing about natural treatments to is that they don’t have any negative effects like some drugs do. Many people with Cystic Fibrosis struggle with infections especially in the lungs. A strong immune system can help fight these infections and give you a better chance of keeping on top of them.

Here are some of my tips:

Cinnamon Water: Cinnamon has been shown to have fighting properties against pseudomonas which is something that grows in a lot of people with Cystic Fibrosis including myself. It is important to keep on top of pseudomonas and not let it grow. I drink around 3-5 litres of water per day and add ½ teaspoon of cinnamon per litre of water. I also add it into my coffee and on the fruit I eat. Cinnamon is great for regulating blood sugar levels but it has also been shown to fight pseudomonas and I also feel it helps give me a clearer throat. I prefer organic so the powder or cinnamon sticks is as strong as it can be.


Fish Oil and Omega 3s: I have found many health benefits from eating a lot of wild caught fish and also supplementing with fish oil and omega 3s. Fish oil has many great benefits such as improving lung function, the respiratory system and inflammatory parameters in CF. Omega 3s and fish can also prevent the amount of mucus you create, help with the brain, the kidneys, the eyes, and the heart. I aim to eat 5 pieces of fish a week which is wild caught and take 2000 milligrams of omega 3 fish oil a day. A scientific study has shown after 8 months of supplementation of omega 3 fish oil has increased lung function and decrease inflammation. It has also been shown to help with depression, recovery and Alzheimer’s.

omega three benifits


Magnesium and Zinc: A lot of Cystic Fibrosis sufferers are zinc deficient. Magnesium and zinc are essential for your body. Magnesium is needed by every organ in your body including the lungs and zinc keeps your immune system strong and can help you grow. Magnesium is found in nuts, dark leafy vegetables, and seeds. Zinc can be found in red meat, and also berries contain both magnesium and zinc. Magnesium is great for energy and helps you absorb calcium. Magnesium is essential for good health and I look to take 1000mg per day as well as containing foods which are high in magnesium such as almonds.

Studies have shown magnesium to:

Help energy production

Help promote healthy bones

Aids the absorption of calcium

Regulates high blood pressure

Prevents cardio vascular disease

Help when your body is under stress

Studies have shown Zinc To:

Strengthen immune system

Attack infected cells

Prevent and treat pneumonia

Help with the body’s usual functions

Support male and female fertility

Improve sleep, cognitive levels and energy

Hopefully these facts show you the importance of zinc and magnesium as well as calcium which I have spoke about before in a previous blog. Three essential minerals that have great benefits. They are really good for people with Cystic Fibrosis as they improve the immune system which we need to be strong, help promote healthy bones and the absorption of calcium which is something else we struggle with. I recommend trying to get most of these from foods but supplementing with zinc and magnesium is only going to help.



This blog has spoke about tips that I use to help improve my health. Hopefully you can take these things on board and add them into your routine to get some added health benefits. These things I have discussed can help anyone and everyone however the benefits they have proven to show improve weaknesses that people with Cystic Fibrosis suffer. Adding these things into your diet is not going to cure C.F or help you if you are abusing your body but they will defiantly build up your immune system and help you fight Cystic Fibrosis. Building your health foundation’s to make your house stronger. If you add any of these into your diet please give me some feedback.

Avoid Energy Drinks, Calorie Drinks and Chocolate Milk

Drinks That Should Be avoided

This blog will discuss why to avoid High Sugar and Calorie Energy Drinks. It will also talk about Chocolate Milk and High Fructose Corn Syrup (the devil).

We will also feature how to make your own Healthy Calorie Drink

“The greatest wealth is health”- unknown

“Garbage in, garbage out’” George Fuechsel

Weight gain is a major issue in people with Cystic Fibrosis. I see it all the time when people need to increase their weight they resort to high calorie food and drinks which contain so many bad ingredients for your health. These products are also really hard to digest. High sugar energy drinks, and high calorie shakes contain ingredients that are harmful and will give you digestive problems, which we already have with Cystic Fibrosis.

High Sugar and calorie drinks are something I have not touched for years. During my hospital stays they were offered to me daily and more than one would turn up with my meals or snacks. They are seen to help with weight gain and energy but will have negative effects on your health. When you are in a hospital food needs to be of the highest quality to help your body get better. What you consume should be full of healthy nutrients, minerals, vitamins and amino acids. I wish it was possible to change the whole system on the foods that hospitals provide for your health.

High Sugar Energy drinks will not help your health at all. In fact they are full of many un-healthy chemicals and ingredients that can harm your health. There are many other healthier ways to get energy and healthy calories into your system. I will make my own shakes for snacks around training to get my own healthy chemical free boosts of energy and calories.

A new (unpublished) study presented at the American Heart Association’s 2013 Scientific Sessions found that downing energy drinks raises systolic blood pressure by an average 3.5 points and can cause potentially fatal irregular heartbeats. High amounts of caffeine are contained within many high energy drinks also but a lot more than your usual black coffee.

Caffeine if not taken in large amounts can have positive effects. I am guaranteed to have one coffee every morning but the amount in high energy drinks can be too much. Too much caffeine can cause de-hydration, high blood pressure and heart palpitations. It can also be contained in other ingredients within the drinks. These involve:

Coffee Beans-Caffea sp., green coffee extract, coffee extract

Cocoa-Cacao, Theobroma cacao, chocolate, dark chocolate, cocoa nibs, cocao nibs, Kola Nut, Cola nitida, Cola Seeds, natural cola flavour

Yerba Mate’-Mate’, Llex Paraguariensis, Guarana Paullinia Cupana

Green Tea-Camellia Sinesis, Thea Sinesis, Camellia, Green Tea Extract, Black Tea, Camellia Sinesis, Thea Sinesis, Camellia, Black Tea Extract

White Tea-Camellia Sinesis, Thea Sinesis, Camellia

Oolong Tea-Camellia Sinesis, Thea Sinesis, Camellia

Kombucha-Fermented Tea1,3,7-trimethylxanthine

Guayusa- Llex Guayusa, Yaupon. Yaupon Holly, Cassina, Llex Vomitoria, Dicaffeine Malate, Caffeine combined with malic acid. Caffeine Citrate Caffeine combined with citric acid

So as well as Caffeine they can also contain other ingredients which contain caffeine and legally the drinks company do not have to state the amount of caffeine they contain.

These drinks are not good for your health and can be harmful.

Chocolate Milk

High Calorie drinks such as Chocolate Milk should also be avoided. I always see post’s on social media from Cystic Fibrosis sufferers trying to gain weight consuming Chocolate Milk. Chocolate milk is full of sugar and also added with high fructose corn syrup. High fructose corn syrup is another chemical to be avoided; studies have shown it to be deadly and it is in most high sugar, calorie, and energy drinks.


High Fructose Corn Syrup

High fructose corn syrup (HFCS) which is in most high sugar and calorie drinks has be shown to cause, heart disease, cancer, dementia, liver failure, obesity and many more problems. Why you want to put this into your body? Some companies try to hide the ingredient and call it natural corn syrup. That is their way to try and trick you.

Sugar is sugar and where you get it from is important. Fruit is healthy as it is natural sugar with no added chemicals if organically grown. Some fizzy pop drinks and energy drinks contain over 15 tea spoons of sugar.  (HFCS) is not digested the same way as natural sugar. Natural sugar is a 50-50 bond between glucose and fructose where HFCS is 45-55 fructose to glucose. This means the enzymes in your body struggle to break it down so they go straight into the blood stream and put pressure on the liver. Fatty liver affects over 70 million people. HFCS is that dangerous it has put holes in people’s stomach lining. This all because it cannot be digested like natural sugars we get from fruit and vegetables.

Studies have also shown HFCS to contain mercury and other chemicals that are un-tested. Meaning there are products, chemicals and toxins from these drinks going into your body that nobody knows the effects of. HFCS is poison that you should avoid from your body all together. We cannot digest it and it has many negative health effects and no positive ones. It promotes diseases and is full of many harmful ingredients.

I have many smoothie recipes to help add calories into my diet especially around training when I need to get them into my system quickly. Here is one of my own recipes but don’t be afraid to make your own. The rule I give you is simple. Only use natural foods that come from the earth. For example fruit, vegetables, seeds.  Struggling to make your own then I recommend Innocent products as they do a wide range of fruit drinks for you to add into your diet.

Then you can just add some essential fats to them such as coconut oil, almond butter etc. After that add in some protein such as spinach, kale, hemp seeds, hemp/kelp powder or some New Zealand Wheat Grass.

One of my favorite recipes especially around a tough training session is:

1 chopped Banana

2 cups of water

1 cup of ice

1 handful of spinach

1 medium chopped carrot

½ avocado

1 cup strawberries and blueberries

4 dates

1 handful of raisins

1 tablespoon honey

Dash of cinnamon

1 tackespoonl of Almomd Butter

Pink of pink Himalayan sea salt

This tastes delicious and is full of natural sugars and super foods with a lot of calories. There are so many healthy smoothie recipes out there and you can make your own by playing around with your favourite ingredients. If you have any suggestions and recipes leave them in the comments feed for people to see.



Stay away from High Calorie, Sugar Energy Drinks all together

Stay away from High fructose corn syrup

Only eat/drink natural sugars

Make your own calorie drink from natural foods and sugars 


Pink Himalayan Salt (The Only Salt You Need)

Pink Himalayan Salt

The only salt you need

This blog will contain information on the only salt I use in my diet which is Himalayan Pink Salt. It will discuss Pink salt v common table salt as well as sea salt and weigh up which one is the best for your diet.


Cystic Fibrosis adults and children lose extra salt when they sweat. I always thought this was normal growing up and use to lick my face when playing football to taste the salt. It was only when I started noticing white marks and patches over my face after a game of football that I asked the question. Salt is an essential nutrient that the body needs to help absorb electrolytes, regulate fluid and water levels. Without salt we can become dehydrated, get muscle cramps and waste valuable nutrients. If you are exercising or the sun is out and you sweat more you will need more salt than a cold day where you have not broken a sweat. Sodium helps muscles contract and helps regulate blood pressure and volume. You do not want to have too much salt but you need to realise you need more than people without Cystic Fibrosis again depending on what you are doing.

Pink Himalayan Salt v Common Table Salt and Sea Salt

I will always choose Pink Himalayan Salt over Common table salt because it is more natural. It is the most pure form of salt that can be found on the planet. Pink Himalayan salt contain 84 trace minerals that are found in the human body. So when we sweat out salt this is a better replacement that normal salt. Common table salt is refined and so is sea salt. Table salt pulls water from the blood stream causing thirst and puts pressure on the digestive system. This can lead to constipation and the accumulation of toxins in the intestines. While sea salt and table salt give you sodium chloride it is also full of harmful chemicals like iodine. Common table salt contains no vitamins or minerals except sodium chloride.

Pink Himalayan Salt


Contain 84 essential nutrients v table salt which is purified and depleted of natural minerals

85% of it is sodium chloride and 15% are trace minerals while table salt is 97.5% sodium chloride and 2.5% additives roughly depending on the brand.

Contain magnesium which is a vital nutrient while table salt contains anti-caking compounds.

Himalayan salt promotes a healthy pH balance of the cells and regulates blood sugar levels.  Table salt contains iodine…..who wants that in their body?

 Pink salt assists in the generation of hydroelectric energy in cells in your body while table salt is stripped of its minerals, bleached, cleaned with chemicals and then heated at extremely high temperatures.

Supports respiratory health, a great benefit for people with CF while table salt is hard for our body to digest and uses extra water to neutralise it.

Promotes bone strength while table salt is rubbish

Helps you sleep better while yeah again nothing good to say about table salt

Promotes vascular health vs basically stop having table salt.

So I cannot really justify anyone adding common table salt into their diet over Pink Himalayan sea salt and hopefully after reading this you will agree.



Sea Salt is better than Common table salt as it is more natural but the more polluted our ocean gets the more processed our sea salt gets. Overall there are not beneficial reasons to consume sea salt or common table salt over pink salt.



Sticking to Principles

We all understand we need extra salt in our diets and the importance of it. Early blogs discussed some of my nutrition principles and eating natural products that are organic was one of them. Therefore Pink Salt is the only salt I have in my diet. It has so many more benefits than sea salt and common table salt for me it is a no-brainer and it follows my eating principles.

How I use it

I add it to my food in all of my main meals depending on the amount of training I have done and sweat I have lost. Per litre of water I drink I add a pinch of Himalayan salt. In my post training shake where I have lost salt I will add ¼ tea spoon into my shake.


We need salt in our diets

Pink Salt contains 84 essential minerals

Pink salt benefits wipe the floor with common table salt and is better than sea salt

Can be purchased from most major supermarkets

Add to your food and your water

Amount needed depends on what you have done or are about to do

Pink Himalayan Salt is the only salt you need


Exercise and Sport

Exercise and Sport

“To enjoy the true glow of health you must exercise”- Gene Tunneyllan

It is well documented the importance of exercise and the health benefits it brings to your body. For me it is my best form of treatment for Cystic Fibrosis along with nutrition. Exercise brings many health benefits physical and mental.

Exercise is vital in all walks of life whether you have Cystic Fibrosis or you don’t. It is a great way to clear mucus from your lungs, help you grow, build muscle and has great mental benefits. The moment you can start is the time you should start, do not delay it. Everyone is it at different starting levels and that is ok. The important thing is that you do start. Make a commitment to it.

I feel it should be started from a very young age as the benefits can only be positive. If you are a parent with a child with Cystic Fibrosis get them involved in all sports, team and individual. This will help them grow physically and mentally. Sports in and out of school. Being involved in sports from a young age helped me meet friends, become comfortable talking about my condition and gave me the ability to compete. I was not isolated as I competed in team sports and became comfortable talking about Cystic Fibrosis if people asked me and my friends became combatable with it too.

Too many children these days would rather sit on their x-box than be out playing with their friends. When I was a kid growing up I tried all sports and if I wasn’t playing organised sport I was with my friends playing sports or games like Man Hunt, Blocky, Knock and Run, you name it we played it, it was constant. The body was always working and moving from climbing tree’s, running around the park it was great exercise.


Exercise does not have to be organised sport it can be mountain/dog walking, jogging, cycling etc. As long as you are moving you are exercising. Find something that you enjoy.

As well as the physical benefits exercise and sport also gives you mental and emotional benefits. You develop and advance your total body awareness. You gain fundamentals that can help you succeed in daily life. I advise everyone to exercise and parents with Cystic Fibrosis children to get their child involved in sports and daily activities from the earliest stage possible.

The Benefits:

Physical Activity helps clear the lungs of mucus by acting as a form of physio. I believe exercise has played a massive contribution to my health. I have always taken part in some sort of exercise whether it running, athletics, the gym, football or MMA. This is a great way for me to open up the lungs clearing the chest which improves my physical health. Each day I aim to get fitter by pushing my lungs more and eventually I develop and improve. It’s become part of the process. The fitter I am the higher my lung function. Smart work is effective, knowing when to push my limits and when to take it lighter. You cannot push your body hard every day as that will have a negative effect. Knowing when you can comes through time and experience; you have to be your own science project.

Exercise Has Many Physical Benefits:

Fights Health Conditions: Exercise keeps the body alive with movement and physical stress. The old saying if you don’t use it you lose it. Exercise helps fight a wide range of health problems such as heart disease, diabetes and life style related Illnesses. It will lower your heart rate and develop you physically and mentally.

Exercise Boosts Energy and Improves Mood: Exercise improves confidence and helps release chemicals such as endorphins that make you feel good. You become more confident in yourself and proud of your achievements. A study by National Health and Nutrition found that people that exercised were half as likely to be depressed. It also helps to reduce stress.

Exercise is Fun: There are many types of ways to exercise. It does not have to be a sport it can be anything from walking a dog to cycling through the park or playing golf. There are many activities that we can find to enjoy that count as exercise.

Brain Benefits: Exercise helps you become more creative, boosts brain memory and sharpens your mind to become more creative. Exercise releases a protein in the body that helps with higher thinking, decision making, and learning.

Exercise helps you grow mentally: Being involved in sport or exercise helps you develop as a person and will help you in life. It challenges you and helps you grow by overcoming the challenges you set for yourself. You see yourself develop and this motivates you. You achieve things that you once could not and then you start to realise that anything is possible in life if you commit to it. Progress of meeting inner challenges and overcoming them on your journey has great benefits. Dont judge yourself by athletes on the television or how good your friends are. Judge yourself by how much you improve, how you have developed and your progress. You will overcome a lot more than you thought you could by taking part in sport or exercise and meet new people from all walks of life and generally feel better about yourself. Some of my best friends I met because of sport.

team cf


There is nothing you have not already heard and probably didn’t already know from reading this blog. My aim is to hopefully motivate you to start exercising. Nothing is easy and don’t expect to be great straight away. What you get from sport and activity is more than just physical gains. It helps you mentally and emotionally in ways that can improve your overall life. It can help you gain a deeper awareness of who you are and how your body works. Start small and gradually progress with small resistance. Each time work out of your comfort zone. Look to start exercising whether it is walking daily, joining a gym or local sports team. Add something into your life that you can enjoy and can have a huge impact on your health. Start small but start and you will be amazed how far you can get. When you start it will inspire others around you to also start.

Being involved in sport and exercise made me see that if you committed to something you would improve and achieve things you once could not. I think this is a great skill to have if you have Cystic Fibrosis or not as it will make you more successful in life. The reason it relates so well to Cystic Fibrosis as you learn not to just accept what you are told or your current state of health. You learn that with hard work things can improve, things can get better and you can achieve things. You begin to compete with the condition and you learn that at times you can whip its ass!!!!!