Updated: Aug 15th

Some snippets of relevant info

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My interests run the gamut. From the stock market to fitness, I like keeping up to date on what’s going down. My main passion is health & fitness, I’m a qualified Personal Trainer and I like to help people work on being a better version of themselves.

I also have a Master’s degree in Business & Information Systems, which lead to a run in the financial services industry. I like the industry, and I dabble in stocks and cryptos.

My strategy is to go long and not be spooked into paper handing, if you believe in a company's fundamentals, then…

fat loss

Look better on the outside and feel better on the inside

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Being overweight or even obese are not optimal options for a healthy and active lifestyle. Excess weight can lead to numerous health complications including diabetes and heart disease to mention a few. With this in mind, it’s important that you look after yourself and follow the appropriate steps to living an active and fulfilling life.

Pick a combination of options from the below list that work best for you. The sooner you start, the sooner you can start to see tangible results!

#1. Consume a High Protein Diet

A high protein diet is optimal regardless of whether you are looking to lose weight or build muscle…

Muscle. Fitness

Focus on these 3 areas for optimal results

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Building muscle isn’t necessarily easy, it can be a complex process. It’s true that there is a role played by genetics and some people will find it easier to build muscle as compared to others. The more type 2 muscle fibres you have, the more real estate there is to build muscle. Regardless of this fact, there is a process to follow to maximize your muscle building potential.

There is no doubt that some will take shortcuts to enhance their physique, but this guide will explore the natural journey. How much muscle you can build will ultimately be dictated by…

Updated: May 13th

Here are some points to consider

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Welcome to The Gist, and thanks for stopping by! As mentioned before, the topics covered in The Gist include health, fitness, personal development and travel. So, if you have a story to tell, then by all means, send it over!

The vision is to grow the publication throughout 2021, having quality stories that will be of interest to people in the specified areas. We’d like to get to a point where there are stories added daily. The community ethos is to read and support other writers in the group.

Some good news is that follower numbers have more than doubled…

To watch a World Cup game in Folkets park

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Malmö is roughly a 30-minute train journey from Copenhagen. A stone's throw away, when you think about it, and is definitely a viable option for further exploration. I decided to avail of the option back in the Summer of 2018.

Prior to arrival in Copenhagen, I had been thinking about going to Malmö for a day trip, but I wasn’t fully convinced that it would be a wise option. …

Ways to avoid setbacks and keep you in the game!

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The thought of having a long and fulfilling run in the fitness domain, without picking up any strains, pains or twinges almost sounds too good to be true, right? Well, that’s because it is! Picking up injuries is inevitable along the way. The key is to minimize the risk of these ailments, and guard against more serious injuries.

With strains, you might miss a workout or two, not a big deal in the grand scheme of things. But when the grade of injury is more serious? …

A look at easily one of the best shows on Netflix

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I just finished up watching season 3 of the riveting documentary Formula 1: Drive to Survive on Netflix. Let me say, it was another mesmerizing season, highlighting all the thrills and spills of the 2020 season.

It feels as if the popularity of the show has grown year-on-year, and the fact that it has been renewed for a fourth season indicates the producers are doing something right.

For me, Formula 1 had turned into the ultimate bore fest for years on end. So much so that I had totally lost interest in the sport for easily over 10 years. …

Here’s the lowdown

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Protein powders are a convenient way of helping you reach your daily protein targets. Whether it be cutting, bulking or maintaining, high protein intake can help you achieve your goals.

When the goal is building muscle, you should be aiming for 1 gram of protein per pound of bodyweight. This might seem high to many, but this is the recommendation if you want to build significant muscle.

You can aim for a lower intake, if maximizing muscle building isn’t your goal, ~.8 grams per pound of bodyweight. …

Create awareness before you can start transforming!

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The healthier you are, the better the position you are in to do the things you truly want to. This is true, not only for the things you like to do, but is also true for carrying out rudimentary tasks such as going to the grocery store or doing chores around the house.

What is one of the main factors that impacts the quality of your life? You guessed right, your diet! …

He goes by Paparazzi and is known for taking some sneaky snaps!

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There was a time when Mr Paparazzi would lurk the streets of Bratislava, up to no good. Taking unsuspecting snaps was his speciality. That was until he moved to his new home. The restaurant located at the top of the UFO.

Yes, a restaurant towering over the city, in the shape of you guessed it, a UFO! The main reason I came to visit was to take in views of the city and surrounding area from the observation desk.

In fact, the objective was to kill 2 birds with the one stone. I was reliably informed that watching the sunset…

Patrick Duane

I’m a fusion of finance and fitness. Background in financial services, certified PT, blogger, world traveler. Blazing my own trail. Blog: https://pdfitness.net

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