4 Things I Got Wrong About Fitness & Health Once you stop learning you start dying.

When you’re new to the gym (or to anything for that matter), it’s not uncommon to be quite impressionable at first.

This is a whole new world, and if the nice person in the Gold’s Gym stringer tank top is taking time between their sets of hammer curls to espouse their wisdom, it must be worth listening to, right?

Well, sometimes.

Over the last 17 years, I’ve gotten some invaluable advice about nutrition, strength training, and overall longevity just by having some really intelligent and generous mentors as training partners.

I’ve also heard — and at times, listened — to advice that was quite exaggerated at best and complete BS at worst.

This is by no means an all-encompassing list (we’d be here for quite a bit longer than a “four-minute read” if it were), but these are four examples of said “advice” that immediately come to mind.

Carbs can certainly be the easiest to overindulge on; for example, it’s relatively easy to kill a 2 liter of soda in a day (or an hour .. or a few minutes) — but an equal amount of calories from a lean protein source like chicken breast would leave you feeling stuffed.

So seeing as they’re not very satiating, it’s probably a good idea to keep your refined carbohydrate intake to a minimum if fat loss if your goal. But that doesn’t mean you can’t fit a sweet treat in your diet if you’ve got room for it in your caloric “budget.”

Overall, a net caloric surplus or deficit is going to dictate your weight gain or loss — not a short-term insulin spike from a chocolate chip cookie.

2. You need to do 4+ exercises for the same muscle group in a single workout

On “chest day,” I used to train flat barbell bench, incline barbell bench, flat dumbbell bench, dumbbell flyes, and finally cable crossovers in a single workout to make sure I was hitting “all angles of the chest” as fully as possible.

This is simply unnecessary.

You don’t need to hit 10 different exercises at 10 different angles for the same muscle group — especially in a single workout. Picking 1 or 2 exercises and putting 100% effort into them will be plenty to stimulate progress in a single training session.

If you want to do four different exercises for a single muscle, split them up between two separate days. Going back to the chest as an example; you could do flat barbell bench and cable flyes on Monday, then come back and do incline dumbbell bench and a pushup variation on Thursday.

You’re still hitting four exercises — but because you’re only doing two per session, you’ll be less fatigued and, therefore able to perform much higher quality repetitions than if you were to cram all of those movements into a single workout.

3. You MUST eat every 2 hours

It used to be all the rage in bodybuilding circles that eating a standard six meals per day would “keep the metabolism stoked” and therefore burn more calories than normal. Recent evidence has shown otherwise.

“Some experts claim that if you eat 6 to 9 meals a day and stick to your daily calorie intake, your metabolism will be dramatically improved and your muscle will grow quicker.

This hypothesis was well disregarded when studies found that the rate of metabolism is still the same if you eat 9 times a day or 3 times a day.” — Fast Fuel Meals

What matters most when it comes to body composition is the total amount of calories consumed per day. To optimize muscle building, it probably is best to evenly distribute your protein intake throughout the day (to keep muscle protein synthesis elevated) as opposed to trying to eat an entire day’s worth in a single setting.

But there is no magic switch that switches your metabolism to “off” once you hit the two-hour and one-minute mark between meals.

4. Deadlifts and squats are bad for your back

My lower back feels the best it has in years. Ironically, I’m also doing more barbell squatting and deadlifting than I have in years.

These things aren’t inherently “bad for your back” — they’re actually really good at helping you build a stronger back. Doing these things with shoddy technique and/or with more weight than you can handle can be bad for your back, which is where the reputation of them being “bad for our back/knees/hips” mostly comes from to begin with.

Einstein said that once you stop learning, you start dying.

This is good news for fitness fanatics; there seems to be a never-ending supply of myths and bodybuilding lore that we learn to be gospel one day and learn to refute as hyperbole the next.

At least we’re always learning something new!

Mihran & Hasmik signing Duet Nostalgia Melody

You all enjoy the melody of Nostalgia and Natalie song…Singing duet with Hasmik from Boston was a wonderful surprise. Hope you all will enjoy the remix and duet. I miss the good old days, here are no words to express this song!!

 

Nostalgia, we’re just like one another

You’re gentle and so am I

Nostalgia, I think about her

I call to her in the night

 

She lived over there

In the land of the cold

Where the untamed wind

Gives me a look

 

It snowed in the winter

It rained in the blue

She was lovely, nostalgia

Nostalgia, we’re just like one another

 

It’s December on your lands

Nostalgia, you play the gypsy

On the range of forgetting

She wanted to…

 

To burn her life up

Under a real spring

She was twenty years old

She went out to the sea

 

Towards a clearer sky

Leaving me in the grey, nostalgia

 

A winter love

The backwards sky

It was madness, nostalgia

Sometimes on the sea

When the night is clear

Her name comes back to me

Nostalgia, nostalgia, nostalgia…

 

11 Proven Ways to Reduce Holiday Stress

While the holidays can create some of the happiest moments in your life, they can also cause a great deal of stress. On top of your typical schedule of work and managing your home and kids, there is shopping to do, menus to plan, and food to prepare. Moreover, there is the possibility of having to deal with family disagreements, schedule conflicts, and financial issues. While this all may seem overwhelming, there is good news. You can still reduce holiday stress, even with all the extra activities and preparations.

Following are proven strategies to help you decrease stress and tension. Some of these methods may be so effective that you’ll choose to use them all year, and not just during the holidays!

1. Acknowledge That Everything Doesn’t Have to Be Perfect. The holiday commercials and movies on television really do miss the mark when it comes to realistic portrayals of family gatherings.

• Accept that you can enjoy some wonderful holiday get-togethers regardless of whether the kids accidentally spill a bit of the Christmas punch or you’re having trouble locating your festive napkin rings.

• Believe me, most people will hardly notice if the pies baked a little too long or you forgot the cranberry sauce.

2. Purchase Your Gifts Early. When you get holiday shopping out of the way early on, you can prevent added last-minute pressure. You won’t be dealing with other shoppers during peak shopping times, and you won’t have to worry about making split-second decisions on gifts.

• Another way to avoid this stress altogether is to do all of your holiday shopping online so you can beat the crowds!

3. Scale Down Your Holiday Plans. Because adults can sometimes have an overly idealistic view of the holidays that springs from their childhood experiences, this strategy can be a challenge. Scaling down your plans involves being more flexible in your thinking about the holidays.

• Let go of feeling the need to plan and carry out elaborate, lavish celebrations. Maybe you’d rather have smaller, more intimate gatherings with friends spread out over a month or two, rather than a big event that makes it difficult to connect with others.

• Essentially, know that you don’t have to reproduce the special holiday memory you have in your mind to have an amazing time. You also don’t have to find the perfect gift, spend the most money, or have a room piled with presents to show your love to others.

• Try to remember—“It’s the thought that counts.” Most people will never remember the cool gift you got for them that one year. But they will have fond memories of the quality time you spent together as a family.

4. Take Shortcuts to Save Time. Figure out simpler ways to do things that will provide more time for other holiday tasks and activities.

• One good example: Rather than baking pies, order them from a nearby restaurant that’s known for its delicious baked goods.

• When shopping, it’s okay to purchase gift cards as presents. Many people actually prefer to receive a gift card so they can then choose what they want. Gift cards are easy to find at most stores, satisfy nearly everyone, and will cost you less in wrapping paper.

5. Take Some Time to Yourself. While we often take the time to think of others during the holiday season, we can also forget our own needs. Remember to schedule some time for yourself and concentrate on winding down. To care for others, you first have to take care of your own health and well being.

• One way to take some time for yourself for relaxation is by scheduling a massage.

6. Stay Calm. While it may not be an issue for every family, sometimes the togetherness causes conflicts and clashing. Before you join a family event, tell yourself that you’ll take the high road if need be. You don’t want a disagreement or any tension to ruin the opportunity to have fun during the holidays.

• If necessary, take a time out and walk around the block or go to another room to take some deep breaths to center yourself. When you’re ready, you can rejoin the festivities.

8. Watch your Nutrition. It’s not fair to yourself nor even practical to completely avoid indulging around the holidays, but at the same time, you can remain in control. Watch what you’re putting into your body, as large amounts of certain foods can affect how you feel. The two big ones to be mindful of are caffeine and sweets.

9. Buy Yourself a Present. While you’ve been spending money on everyone else, there’s no reason why you can’t buy yourself a little something. This way, you can ensure that you’ll get something you want. • Remember the massage suggestion earlier in this article? Maybe it’s something else you’d prefer. Either way, you deserve it!

10. Get Enough Rest. The holiday season is generally an exciting time. You may lose sleep due to stress or even because of the excitement. Either way, be kind to yourself by getting to bed at a reasonable hour. Getting less than eight hours of sleep per night may set you up for stress without realizing it.

• If you need a reminder, use the settings on your phone to alert you when it’s time to start settling down and getting ready for bed.

11. Learn to Delegate. If you realize that you’re in charge of too many things, don’t pile on the stress—instead, delegate the tasks. Be wise enough to recognize when you need some help and ask for it. You can even involve your children with certain holiday preparations which they may very much enjoy! This year, decide to reduce your holiday stress. By shedding the urge to be perfect, beginning holiday shopping earlier, scaling down expectations, and using shortcuts to save time, you’ll bring your tension level way down.

Think about what you truly want the holidays to mean to you and your family. Then, you can let go of expectations based on the past and enjoy your time together. Ultimately that’s what the holidays are for—creating meaningful moments and connections with those who matter most.

Mihran Kalaydjian Playing I wish I could hide her and not let anyone talk to her

 

I said I love you and that’s forever
And this I promise from the heart
I could not love you any better
I love you just the way you are.”

LYRICS:

I wish I could hide her and not let anyone talk to her

Ill let her drink my tears, and present her my heart with my hands

And take from my life and give it to her

I wish she knew how much I love her, and how much her love is causing me pain

Oh heart go bring me her heart, i’m going to melt if I stay thinking of her

And ill take from my life and give it to her

I wish she knew how much I pray so that I can just catch a glimpse of her

This problem needs a solution, I need to go talk to her

And Ill take from my life and give it to her

Just Walk Away

Just Walk Away

 

I know I never loved this way before
And no one else has loved me more
With you I’ve laughed and cried
I have lived and died
What I wouldn’t do just to be with you

I know I must forget you to go on
I can’t hold back my tears too long
Though life won’t be the same
I’ve got to take the blame
And find the strength I need to let you go

Just walk away
Just say goodbye
Don’t turn around now you may see me cry
I mustn’t fall apart
Or show my broken heart
Or the love I feel for you

So walk away
And close the door
And let my life be as it was before
And I’ll never never know
Just how I let you go
But there’s nothing left to say
Just walk away

There’ll never be a moment I’ll regret
I’ve loved you since the day we met
For all the love you gave
And all the love we made
I know I’ve got to find the strength to say

Just walk away
Just say goodbye
Don’t turn around now you may see me cry
I mustn’t fall apart
Or show my broken heart
Or the love I feel for you

So walk away
And close the door
And let my life be as it was before
And as you leave
I know I love you more
Just how I let you go
But there’s nothing left to say
Just walk away.

 

 

I’LL Love You Forever I promise you – [Michael Bolton]

I’LL Love You Forever I promise you- Michael Bolton

 

I will promise you, yes I promise to
Love you for all your life
Love you every day and night
I will always be there for you
I’ll be in your arms, you’ll be in my heart

I’ll love you forever, I promise you
We’ll be together, our whole life through
There’s nothin’ that I, I wouldn’t do
With all of my heart, I promise you

I will take your hand, and I’ll understand
Share all your hopes and dreams
Show you what love can mean
Whenever life just gets too much for you
I’ll be on your side, to dry the tears you cry

Oh I will always be in your arms
And you will always be the flame
within my heart

There’s nothin’ in this world I wouldn’t do
I promise you

 

 

Take My Heart

This is a very special piece with piano and Duduk instrument ( The Armenian duduk is one of the oldest music instruments in the history of mankind.)

 

The lyrics of this instrumental ” Take my Heart” is following:

“I wish you were a flower in my garden. I wish you were a bird flying over my garden. I wish you were with me, my love. Stay with me, don’t cause me too much pain. You may take my heart away if you wish, only please don’t leave me. Stay with me and I will do anything for you.”

==============================

Arman Demerjian – duduk, lead vocals
Mihran Kalaydjian- Piano
Aram Kasabian – Lead Guitar
Hratch Panossian – Bass
Samer Khoury – Violin
Tony Amer – Saxophone
Haim Cohen – KeyBoard
Albert Panikian – Trumpet
Nicole Del Sol – Percussion
Dana Debos – Trombone
Roman Calote – accordion

===========================================

The duduk translates the pain and sorrow of the Armenian people and all that we went through…hearing the duduk sends shivers down my spine and through my soul, I think of my ancestors who perished during the Armenian Genocide and our lost lands…especially with “My Home”, this piece is a memorial to the Armenian Genocide, think of the Armenian families being massacred and forced from their homes onto the death marches and outright massacre.

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Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for “fair use” for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use

© 2016 Paramount Studios& Element Band All Rights Reserved

Two Guitars – Charles Aznavour

 

Two Guitars – Charles Aznavour
LES DEUX GUITARES (Charles Aznavour)

Two guitars by firelight
Strummed by gypsies’ fingers
On a restless ??? of night
Every memory lingers

They don’t know that deep in me
There’s a sadness burning
For my youth once wild and free
In her hands returning

E khê raz, is cho raz
Is chê mênaga mênaga raz
E khê raz, is cho raz
Is cho mênaga mênaga raz

Play now gypsies, play for me
Hide my inner voices
Tantalising endlessly
Offering no choices

A heavy heart, but my head is light
And my legs are hollow
I will drink again tonight
And all the nights that follow

E khê raz, is cho raz
Is chê mênaga mênaga raz
E khê raz, is cho raz
Is cho mênaga mênaga raz

Let me laugh and let me sing
Let me drown in my sorrow
Help me stop remembering
Give me back tomorrow

Come and let the good wine pour
Liquor makes me blameless
Give me more and more
Get me drunk and painless

E khê raz, is cho raz
Is chê mênaga mênaga raz
E khê raz, is cho raz
Is cho mênaga mênaga raz

Two guitars against my head
With their playing persistance
For all the futile days ahead
Full of vain existance

So, what is life, why live anyhow
Question your creator
We’re alive and living now
And dead a minute later

E khê raz, is cho raz
Is chê mênaga mênaga raz
E khê raz, is cho raz
Is cho mênaga mênaga raz

When you see my body drop
??? me ??? waking
Then your two guitars can ???
Gypsy music making

Let me hear your haunting theme
For my soul demands it
Until I am too drunk to dream
??? and I command it

E khê raz, is cho raz
Is chê mênaga mênaga raz
E khê raz, is cho raz
Is cho mênaga mênaga raz

I Know What It is To Be Young

I Know What It is To Be Young / Orson Welles

When we are young age has no meaning
I never gave it a second thought
until one day along came this old man
and this is what he said to me
and this is what he said to me

I know what it is to be young
but you,you don’t know what it is to be old
someday, you’ll be saying the same thing
time takes away so the story is told

I’ve asked so many questions
to the wise men i’ve met
couldn’t find all the answers
no one has as yet.
There’ll be days to remember
full of laughter and tears
after summer, comes winter and so go the years
So my friend..
lets make music together
I’ll play the old while you sing me the new
In time when your young days are over
there’ll be some one sharing their time with you

I know what it is to be young
but you,you don’t know what it is to be old

So my friend..
lets make music together
I’ll play the old while you sing me the new
In time when your young days are over
there’ll be some one sharing their time with you

there’ll be some one sharing their time with you

My Only Children

 

Mihran Kalaydjian – My Only Children
Lyrics: Kelly Palmer
Arrangement & mix: Edward Khoury
Director: Elias Bandak
Assistant Director: Wael Zananiri
Editor: Robert Kalayian

Special thanks to all my fans who participated.

Honor Guest: Violinist: Charlie Bisharat

Mino Element Band Members

Aram Kasabian – Lead Guitar
Sevan Manoukian – Drummer
Hratch Panossian – Bass
Samer Khoury – Violin
Tony Amer – Saxophone
Haim Cohen – KeyBoard
Albert Panikian – Trumpet
Nicole Del Sol – Percussion
Dana Debos – Trombone

∞∞
I didn’t know happiness
until I had you two,
to have something so perfect
so small, so delicate and true.

The pleasure you bring into my life
I cannot express enough
The cuddles, kisses, the looks you give,
are filled with utmost love.

Your personalities are so different
yet at times you are the same,
your innocence and laughter
enforces that my aim..
is to give your lives full of meaning
to live for every day,
and to know i’m so proud of both of you
in each and every way.

I know you both resent me,
for the life we left behind,
but mum was very unhappy,
and herself she had to find.

We’ve had our trials and tribulations
our problems that some our way,
but remember mum is here for you
every second, come what may.

They say love is unconditional
between children and their mother
experiencing parenthood is such a gift,
this love is like no other

This poem is for my children
whom I love with all my soul,
my existence belongs to you two,
and through you, my life is whole.

∞∞∞∞

Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for “fair use” for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use

∞∞

© 2016 Paramount Studios& Element Band All Rights Reserved