Category Archives: Flesh Tamers Fitness

Health Benefits of Exercise

Health Benefits of Exercise

Most men know that they need to exercise to burn calories and maintain weight to look their best. However, the benefits are more than superficial: being in good physical shape helps men live longer, reduces the risk of some diseases, improves their quality of life, and can even help maintain testosterone levels as they grow in age.

Staying active throughout your life is the most powerful way to keep fit and live long enough to enjoy your body and all the things you’ve worked for all your life.

It is nothing new now that exercise makes the heart and lungs work efficiently. According to many studies, exercise can help prevent diabetes in adults, reduce the risk of certain cancers, and even improve bone health. Physical activity also appears to help relieve depression in some people.

Below are ten health benefits you can get even with moderate regular exercise.

1. Reduces inflammation

Inflammation is an integral part of the body’s immune response. The body tries to heal itself after an injury. It’s a defense against viruses and bacteria; and helps repair damaged tissues. However, too much inflammation can be detrimental. A moderate exercise session has a cellular response that can help suppress inflammation in the body.

2. Helps to lower triglycerides in the body.

Triglycerides are the principal components of body fat in humans and other vertebrates. They are also very much present in the blood and allow the bidirectional transfer of blood glucose from the liver and are an essential component of human skin. Yet, increased triglyceride levels are associated with an increased risk of heart disease. Men who engage in moderate exercise have the lower triglyceride levels.

3. Lower risk of hypertension

As blood pressure rises, the risk of heart disease and stroke rises. Unfortunately, blood pressure levels generally increase as we age. Some health experts conducted several experiments on men within the age range of 18 to 30 years old. The study revealed that the more physically active the men on which this experiment was carried out, the lower the risk of them developing hypertension.

4. Lower Cholesterol

As we age, cholesterol levels begin to move in the wrong direction. Levels of bad cholesterol, low-density lipoprotein (LDL), gradually increases. Levels of good cholesterol in our body, known as high-density lipoprotein (HDL), begins to decrease. Unfortunately, the combination of high LDL and low HDL is one of the main risk factors for heart disease. Excess cholesterol builds up on the inner lining of blood vessels, causing heart attack and atherosclerosis. One of the best ways to keep low-density lipoprotein cholesterol levels low is to exercise regularly.

5. Healthy blood vessels

Blood vessels in the body should be flexible enough to widen and narrow. Smoking, cholesterol build-up, and ageing tend to stiffen blood vessels, increasing the risk of a heart attack. In-depth research shows that physical training helps maintain the ability of blood vessels to open and contract in response to changing physical demands.

6. Lower risk of diabetes

If you are insulin resistant, exercise will make your insulin more effective.  That said, your insulin resistance decreases as you exercise, and your cells can use glucose more efficiently.  Exercise helps people with type 2 diabetes to avoid long-term complications, particularly heart problems. One diabetes expert found that exercise and weight loss programs reduced the risk of type 2 diabetes by up to 58% over three years.

7. Protection Against Colon Cancer

Although colon cancer is highly preventable, there are still several important risk factors that people cannot control. Knowing the category you fall into can help you understand your risk and take steps to reduce it. Experts say that about 80% of cases of colon cancer could be prevented. A healthier diet (with more fiber and whole grains) is part of the recipe.  But exercise is just as important as diet. Studies have shown that physical activity can reduce the risk of colon cancer by 30-40%.

8. Strong bones

Engaging in intense exercise can increase bone density, especially in the hips. Things like fast walking or jogging, and resistance exercises.  Going uphill or downhill will have an even more significant impact on your bones, and this can further improve bone health.

 9. Weight Loss

A lifetime of regular physical activity, even simple activities like a half-hour walk most days, can help keep your belly from bulging above your belt. Experts analyzed the habits of 10 men who lost more than 10% of their body weight and managed to maintain it for at least a year.  It was discovered that eight out of 10 of them reported increasing their exercise regimen.

10. Longer Life

A recent study found that men in their 70s who exercise regularly and who participate in recreational activities (jogging, skiing, swimming, playing ball, or gardening) were up to 21% less likely to develop cardiovascular disease or die from the disease during the study period.

How Much Exercise Do You Need to Get These Health Benefits?

The answer to the amount of exercise you need depends on your fitness goal. Burning about 1,000 extra calories per week during activities is likely to extend your life. A half-hour walk most days of the week is all you need to reduce the risk of colon cancer and diabetes significantly. But the more physical activities you can incorporate into your daily life, the healthier you will be.

Creating a healthy and well-structured body

Creating a healthy and well-structured body.

Anytime is the perfect time to start your journey to reach your fitness and health goals and take meaningful steps towards getting a well-structured body. A lot of men want to get rid of that body fat and reveal the cut body they’ve got hiding underneath. I know this because I’ve asked men about this: “if you could transform your body overnight, would you pump your shoulders, get a broad chest or opt for a serious six-pack?”

Many of them said they would like a well-structured body in general. Sometimes this goal may seem impossible. Nothing worth having is easy, but it can be simple.

Unfortunately, most people make the hunt for a six-pack a lot harder than it is by focusing too much on ab workouts, giving too little thought to proper nutrition and diet.

Here, I’ll be sharing some tips to attaining that desired body shape and create the V shape your spouse will find attractive.

Thirteen Tips to help you achieve a well-developed body structure.

1. Make your limited workout time more productive: (Do intervals and high-intensity workouts (HIIT))

If you are seeking a speedy way to burn body fat and lose a few pounds in the process, HIIT is a viable option. High-intensity interval training saves time but is higher on calorie expenditure than traditional cardio training. Your body will not only burn more calories during high-intensity workouts, but it will also continue to burn a lot of calories and fat in the 24 hours after a HIIT workout.

2. Weights and Cardio are Key

If you feel like lifting weights is the only thing you need to do, you’re wrong. You need a stable balance between weight training, cardio, and nutrition. The body will primarily burn carbohydrates during the first twenty minutes of cardiovascular exercise. In about twenty minutes, the body changes and begins to burn stored body fat as its primary source of energy. You need a combination of weight training and cardio to get rid of fat from your body. Have a good mix of cardio and weight training to start building that body structure that you desire.

3. Hit the gym (or don’t).

If you’re not hitting the gym yet and putting on weight, now is the time if your goal is to lose fat and build lean muscle. Have a personal trainer help you create a plan for body weight exercise at-home or a weight program at the gym!  Even if you start gradually and work your way up to heavier weights later, gaining muscle mass will put you on the right track to achieving your goals.  The larger your muscle mass, the larger the calorie-burning furnace is that you have as you live and breathe each day.

4. Engage in sports activities.

Venturing into sports is a wonderful way to burn excess calories, lose fat, and still have fun. Engaging in sports involves cardio and a lot of non-linear movements (jumping, backtracking, sidestepping), which makes it a more complete exercise than simply jogging. You use more muscles. Just make sure you are moving. Otherwise, it doesn’t count.

5. Reduce stress with meditation and prayer while stretching

Slowing down to take deep breaths and stretching can keep you focused and in tune with your body and with your Creator, as it can increase your flexibility and help you relax. Make your pre-workout and post-workout stretching and foam rolling time a combination win by praying at the same time.

6. Take photos and track progress.

Taking photos before, during, and after a weight-loss trip is a great way to stay motivated throughout your fitness training. But this should be a one-way trip. Don’t be on a weight loss yo-yo.  Not only will you begin to see your effort yielding results, but it will remind you that you bathroom scale is a liar! When you are losing fat while gaining lean muscle, your scale may not move much. The win is in your body shape change and self-confidence! Let the scale be only one variable over time.

7. Train with a partner

Motivation plays a vital role in keeping fit. It is advisable to follow an exercise pattern with a partner or group even it is a virtual group. It makes your exercising schedule more fun and accountable, and you can follow it more easily. Just when you think you are weak, tired and can no longer run or do the last rep, you have your friend there to make sure you do.

8. Eliminate soda and alcoholic drinks

Drinking plenty of water will help your body avoid storing water due to deficiencies. Water is good for you and your active, healthy body. Alternatives like soda and alcohol are some of the worst things you can ingest when trying to lose fat fast. Sugary high-in-calorie drinks are one of the ways that weight can creep up on you without you even realizing it.

9. Learn to love vegetables.

Vegetables that are cruciferous are antiestrogenic, which means they fight the uptake of the estrogen hormone. Yes, men have some estrogen resulting in the accumulation of fat. Increasing your cruciferous vegetable intake can speedily help you lose a large amount of weight. They also contain fiber, which we know is good.

One of the best ways to block estrogen is by eating cruciferous vegetables. These vegetables have an elevated level of phytochemicals and work to block estrogen production. Cruciferous vegetables include: broccoli, cauliflower, cabbage, brussels sprouts, bok choy, kale, collard greens. turnips and a few more. (no not potatoes!)

10. Eat your meals and snacks on a schedule

When your body goes several hours without eating, it begins to assume that it will never eat again. It’ll start trying to store up. It’s smart to eat your meals and healthy snacks on a regimented schedule to reduce the chance of accumulating too much body fat and to reduce the feeling of hunger. Once your body gets on schedule, it will synchronize its hunger signals. Your body is the original machine learning system with built in alerting, teach it by being scheduled.

11. Cut down on carbohydrates and eat more protein and fat.

Eating only carbohydrates will lead to an increase in blood sugar. This rise in blood sugar causes an excessive release of insulin, which triggers a fat storage response from the body; In short, your body’s hunger mechanism and sugar cravings skyrocket. When carbohydrates are combined with protein and fat, glucose in the bloodstream is buffered by metabolites of the proteins and fats consumed. Now, I did not say cut out carbohydrates! What I am saying is go with low-glycemic carbs as your staple for fueling your active lifestyle. And add in more protein to help you feel full.

12. Walk more and drive less

The more you move on your feet, the more calories you tend to burn, and the more weight you can lose. Instead of driving down the street to get your morning coffee, take a nice quick walk back and forth. Your body will benefit from it. If you are working from home now, go walk around your house (either inside or outside) every 30 minutes.

13. Sleep more

Lack of sleep is a trigger for weight gain. When you are sleep deprived, your body reacts hormonally in diverse ways, which can prevent weight loss. During times of sleep deprivation, your body is on high alert thinking there is danger (otherwise you would sleep), so your metabolism slows down to save energy.

For more tips and fitness content, please follow my blog and/or my Instagram or Facebook page (Flesh Tamers Fitness).

Flesh Tamers Coffee – The Beginning

Bold, Confident and Caffeinated!

I’ve been working on this for a while and now I have the product in hand and ready to ship. This is so exciting.

Flesh Tamers Coffee is ready to ship and help you upgrade your at home coffee drinking experience with Bold and Smooth coffee flavor WithOUT the bitter aftertaste.

This blend of coffee was curated specifically for Flesh Tamers to help you get your coffee fix and help reduce those feelings of hunger between snacks and meals.   

According to many studies, drinking a cup of coffee or tea can help reduce the feelings of hunger and can also help you mentally push back on other food cravings.

Also, we just like Coffee! And this blend and roast is perfect.

This is a Dark Roast, Smooth and silky, yet bold. Three different origins each perfectly roasted.

12 ounces of ground coffee makes about 22 brewed coffee cups per bag.

Help support Flesh Tamers by buying a bag or two and share with your friends. I know they will love it too.

Equipping for Battle (The Full Armor)

Hey #FleshTamers

On Wednesday morning at 6:00 am I’ll be posting a new workout video to the Flesh Tamers Fitness private group.

The workout is about 25 minutes long and it is called “Breastplate”.

It is a core and chest building routine with some leg strength built in to get the heart rate up.

The name comes from the fact that we must put on the breastplate of righteousness. In Ephesians 6 we are told to put on the full armor of God. ‘For our struggle is not against flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places. ‘ Ephesians 6:12

This routine is part of the “Benchmarks” program in the Flesh Tamers App. But I am creating another 6-week program that I am calling “Equipping for Battle (The Full Armor)”.  I hope you join that program after completing the first 6-week program “Taming the Flesh”.

We will be working out together on Wednesday morning at 6:00 am. Set a reminder and check back in on the private group page to watch and participate in the workout.

You can post any questions as a comment to that video post and I’ll answer them as quickly as possible.

If you have not signed up to be part of Flesh Tamers Fitness. Please schedule a call to get started.


To join the community group that goes along with this challenge, click this link https://www.facebook.com/groups/2646539562250346/ log into Facebook and the GROUP named “Flesh Tamers Fitness”. Click the Join button and I will have to approve you to join.

Taming the Flesh and Extending the Mission,

Johnathan Sexton

PS…..If you’ve already scheduled a call and are still needing to finish the monthly payment setup, you can do that by clicking here.

Free Flesh Tamers Nutrition Guide

Hey Everyone! As you know I am starting up a new venture called Flesh Tamers Fitness.

It is a Christ centered Fitness program mainly focused on men 35 – 45 years old. But anyone can be part of the program.

I’m targeting that group of men because that is where my journey to physical fitness began. And I know I can help busy men lose weight and build lean muscle, just like I did.

For those of you who have been following my blog and social media over the last six months, you know I have been slowly testing out different plans and building out my App. I’ll have some one-on-one clients (a small group) and some group sessions that meet once per week along with the App for guidance.

As a Thank You for all my friends I am giving you access to the Nutrition Plan that comes with my “6 Week Taming the Flesh Challenge”.

Click the link below to download the Nutrition Plan and please send me your feedback. I know there will be plenty of opinions on this one and it is my first try at it.

Full disclosure, this link will take you to a fancy automated system that I am also testing out. It will let you download the Nutrition Plan and will walk you through some steps based on options you choose. Send me feedback on that too, and I hope to talk to you soon.

https://m.me/FleshTamers?ref=w12186107

Thank you!

#FleshTamers – Johnathan Sexton