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Bernie Tesmer CPT


PALEO DIET contains ingredients our paleolithic ancestors survived on.  It excludes foods that were not around during the stone age. This includes grains, legumes, dairy products, salt, refined sugar, and processed oil.  The focus is on lean meat, fresh vegetables, fruits, nuts, roots, and eggs.


MAGNESIUM is a mineral that helps the body metabolize carbs to get excellent muscle development and leaner body composition quicker.  It may also accelerate the recovery process, lower inflammation, increase antioxidant levels, and help replenish energy.  Dosage is 3mg per pound of body weight.


LIONS MANE MUSHROOMS are high in antioxidants, improve neuron function and memory, boost immune system, alleviate anxiety and depression, and forefront of priming the nervous system.


BARBELL BACK SQUAT strengthens your hamstrings, butt, and groin muscles.  Use a weight that allows you to maintain good technique for 2-4 sets of 3-8 reps.  Stand with feet more than shoulder width apart.  Hold barbell across upper back with overhand grip, but don’t rest it on your neck.  Slowly squat, head up, back straight and butt out until legs are at 90 degrees.  Then with explosive move drive heels into ground and push yourself backup and repeat.


HAMMER CURLS more effectively targets the muscles of your forearms and wrists than bicep curls.  Exercise the same way except hold the dumbbells facing each other.  Engage your abs to prevent any movement in lower back.

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