John Abdo's Ultimate Performance Library

I'm a Doer®

Turning Your Weaknesses into Your Strengths:

_MG_0853 copyPrinciple for success in all areas of life, sports performance, fitness and overall health.

May 5, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Fitness Convention

March 10, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Body Changes

Daylight Savings . . . Coming Soon!IMG_0054

March 12th marks the date that changes our time clocks, and to varying degrees, changes our internal body clocks as well.

For some, springing ahead is often easier on the body than falling back. Warmer temps and longer days (available sunlight) are two of the reasons.

As you’re approaching warmer days it’s important to revise your life plan. Simple adjustments that factor in a higher level of motivation, being able to perform more outdoor activities, warming up faster, feeling more flexible, sweating more, drinking more water, eating different foods and meals, and others you need to consider and plan for.

Follow basic principles, considering all elements, and I bet many of you will be proudly posting selfies wearing your sexiest bathing suits!

I’m A Doer®

March 9, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Canadian Queen Doer

Meet the Canadian ‘Queen Doer’

I have worked with Rosalie Brown for 20 years. She’s a highly decorated international fitness authority, mother, grandmother and inspiration to all who listen to her and attend her classes.

Here’s one of Rob Rosalie Brownes’ ABDOBICS routines I think you’ll enjoy.

February 27, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

I’m Chickening Out!

As best you can, look closely at the attached pictures. The first is a package, amongst many, containing two chicken breasts displayed in a ‘popular grocery stores’ freezer. Focus in and you will see humungous breasts, virtually bursting out of the wrapping. Ironically, I wouldn’t consider these fowl giants obese as they exhibit a low fat percentage especially in comparison to bovine and swine compositions. Beef and pork sources typically possess denser, thicker and heavier concentrations of both subcutaneous and intra-muscular fat. So basically, the breasts you’re observing at are juiced up muscle-bound freaks, literally.
Fowl Arithmetic
According to some, an Average chicken breast weighs between 5.25 oz.– 8.0 oz.1, 2, or roughly 0.50 lb. (½ pound). However, the two chicken breasts in this photo are weighing in at 40.96 oz., or 2.56 lbs. Divided in half, the weight for a single chicken breast weighs 20.48 oz., or 1.28 lbs.
Compare 20.48 oz. to the Average of 8.0 oz., and, wallah, we calculate a 256% weight differential.
Plumping Up *
With a smidgen of sarcasm, of course there’s restrictions on intentional bloating of animal products, specifically known as plumping. And to prove these chicken breasts have met appropriate health and safety regulations, (clearing my throat) the U.S. Department of Agriculture, and possibly many other trustworthy regulating bodies, stamp a Passed Meat ‘seal of approval’ directly onto packaging labels after inspection. So the chicken breasts you’re looking at here have been (I’m choking) officially inspected, passed, and legally approved, ‘Inspected and Passed Meat and/or Poultry’.
But wait, there’s more! To uncover further disappointment to my ‘roid raging’ fit here is that you’d, at least, hope these breasts tasted good, but not even close. Hyper-hypertrophied animal food sources taste awful, exhibiting a leather-like consistency. To maintain consumer consumption; i.e., sales, the unpleasant taste must be disguised. Especially pertinent for restaurant goers, many never recognize the (real) taste of these ‘Passed’ chicken breasts because they’re smothered in creams, gravies, sauces and/or crispy crusts. Regarding the recognition of their Herculean sizes, the fowl is chopped into smaller chunks or strips before serving in salads, pasta, casseroles and soups.
For those of you who vote in favor of naturally raised food sources, hypertrophic augmentation is also prevalent with Free Range chickens. See attached; a single breast from this package weighs 12.64 ounces or 0.79 lbs. That’s a whopping 150% bigger than the 8 oz. Average. And to heed a closing warning, many of these Free Ranging breasts also have nasty flavors.
In any event, bet you didn’t guess, I’ve been chickening out lately. Quite disappointing since chicken has maintained a good percentage of my overall protein intake. Welcome to the age of engineered foods.
Always Make the Healthiest Choice!
John Abdo
* Plumped or plumping, terms that refer to agricultural practices implemented to enhance and/or enlarge poultry, and other meat products, by injecting fluids into the tissues producing swelling and bloating while concurrently increasing heftiness and heavier weights.

February 26, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment


Finally, after a long, extremely hot summer, we have cold(er) temperatures, and not to ignore, lots of sky-falling water!

And since my own tap water is cold again, and I’ve been freezing my own ‘everythings’ in my shower and tub, with an occasional Pacific dip, as a reminder to a post from last year, try implementing cold temperature therapy into your weekly regimens. This is an extremely advantageous practice for a variety of reasons. Let me list some of them here:

– Cold temperature increases the metabolic activity of B.A.T. cells in the body. Brown Adipose Tissue are fascinating microscopic structures that become hyper-activated when exposed to cold temperatures. Activation of BAT cells accelerates and magnifies internal fuel-burning power of the mitochondria. (Refer to my earlier posts on mitochondria for overall health, performance, fat loss and body composition.)

– Babies have higher percentages of BAT cells than do adults because babies (newborns) do not have the ability to shiver. Mother Nature is always proving how beautiful she really is.

– Hibernating animals have higher BAT cells than other animals.
Get cold, and lose fat! It’s that simple.

Just being exposed to cold environments increases BAT activity. I have worked with dozens of both Winter and Summer Olympic athletes. From my experiences, Winter Olympic athletes have had the lower rates of ailments and injuries than the Summer athletes. There are many variables in this blanket statement, but I can deduce these findings to higher levels of cellular hydration, anti-inflammatory responses, and increases in thermogenesis (caloric combustion, heat production), to name a few.

I haven’t studied these company services in detail, but on the surface it seems like the Freeze-the-Fat or Cool-Sculp television ads have a point, whether they mention BAT or not. But you could save yourself thou$and$ by getting yourself cold in your own shower or bathtub, or take a dip in natural body of water. The Pacific (as of today) is in the mid-50’s.
But wait, there’s more!

– Anti-inflamatory: Cold temperature constricts tissues reducing inflammation and, after the thaw, the circulation of blood accelerates helping improve joint mobility, muscle contractibility, and the elimination of intra-cellular toxins.

– Homeostasis, Thermogenic-responce: When the body is exposed to cold temperatures the hypothalamus (brain organ) signals a ‘treat alert’ throughout the entire body commanding natural defenses to ‘warm up’, i.e., muscles shiver, teeth chatter, and excitation of nerve fibers. All these actions create friction and cellular acceleration (molecules bouncing off one another). It’s like rubbing two sticks together to start a camp fire or stirring boiling water.
FREEZE EASE: Brain ‘and’ Brawn:

Strengthening your mentally for the ‘cold plunge’ triggers incredible psychological benefits . . .

The pituitary and hypothalamus are ‘sensory’ brain organs. They (the mind) are always ‘sensing’ surrounding environments and circumstances endlessly gauging how to prepare the body to embark on change; any kind of change. The change here just happens to be plunging into cold temperatures. And any/all change is purely a shift in thought or belief.

A percentage of our population prefers and/or is only comfortable with slow transitions with many things in their lives. Instant cold is too dramatic and rapid a change for many/most, so the natural responce is to resist quick/spontaneous changes.

However, since hypothermia is not an everyday treat like it was for our caveman relatives; and programmed into our DNA just like our other ‘fat genes’, learning to enjoy a cold plunge, and enforcing a willing enthusiastic attitude every time you plunge, reprograms the brain, specifically the compartment that orchestrates change.

Although this exercise (on the surface) may seem to be purely physical, developing a rapid ready-for-change mindset that applies to other unexpected circumstances in life can be acquired with this practice.

Being forced to change quickly often creates resistance. And many changes paralyze the mind.

So in addition to the physical benefits, getting cold is also beneficial for the intellectual and emotional centers of the mind.
I cannot conclude without answering the question I’ve been hearing you asking me…

“So how long do I have to get cold John?”

My answer, “As long as you can tolerate.”

You reply, ‘Come on John Abdo, that’s all you can tell me?”

Me, “Okay, I read somewhere that you can get cold-temperature benefits in as little as 10 seconds in a cold shower…”

You say, “WOW! I think I can do that!”

Me, “Try it out. Daily is great. Consistency is the key. Take note of how super fantastic you feel ‘after’ cold therapy. Combined with your activities and eating, monitor your fat percentages, strength, flexibility, coordination. Eliminate (with the goal to forget) any mental resistance. Get cold on an empty stomach. Drink cold water after your cold plunge. Dress warm to contain heat and allow pores to close. Getting cold helps you get hot!”
Of course, this topic is a lot more complicated than listed here, but I wanted to remind you of the benefits of cold temperature therapy.

Body aside, most importantly, you’ll develop a stronger mindset earning the ability to make life-changing decisions, instantaneously. No more ‘Maybe, Maybe Not’.

“A miracle is only a miracle because the change happens instantaneously. However, if the exact same outcome or change happened slowly over time, it goes unappreciated because many minds cannot comprehend instantaneous as a natural human faculty. All occurances are miracles, even grass growing…”

I’m a Doer!

January 26, 2017 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , | Leave a comment