Benefits of CBD and CBD Bio Naturals Review

CBD Hemp Oil is one of the most up-and-coming things in fitness and general health these days.

Better known as CBD, it is one of the 104 chemical compounds known as cannabinoids found in the cannabis or marijuana plant, Cannabis sativa.

Tetrahydrocannabinol (THC) is the main psychoactive cannabinoid found in cannabis, and causes the sensation of getting “high” that’s often associated with marijuana. However, unlike THC, CBD is not psychoactive.

One of the biggest reasons I use CBD oil is to relieve pain. Not only can some be taken orally, but it can also be used topically. I like to mix it with some lotion to apply to problem areas.

I’ve been using CBD from Bio Naturals for several weeks now and have noticed a huge difference. I tend to get heel pain from difference activities I do, but since I started using CBD oil the pain is much more bearable and in some cases non existent. I would highly recommend trying some for yourself.

It also works as a great stress reliever as well. I have a high stress job, and on days when I take CBD oil I notice a huge difference in my mood and the way I interact with others.

Let me know what you think in the comments about your experience with CBD oil!

Stop Reacting, Be Proactive

The principles here can, and probably will, apply to many facets of your life. What brings this topic to mind is a recent train of thoughts I’ve had about health in general. While health insurance may make things more affordable, it by no means makes them cheap. Deductibles and premiums tear at your wallet as you react to various health concerns that may arise at any given moment. No, I won’t be analyzing financial impacts of health, but the principle is the same. When we fail to be proactive with our health, we are then forced into a reactive mode. This ultimately drives us to make decisions we may have otherwise not had to make. Let’s just take a small peek at pills. As we age, it’s more common to see people take medication for things ranging from heart issues to muscular issues to mental and skeletal issues to name a few. I’m not here to say everything is preventable, but I am a firm believer that we can control our general direction of health over time. Notwithstanding things that may be genetic or hereditary, we can vastly influence how our body responds to the issues it will experience over time. So what choices can you be proactive about? Eat Healthy. This doesn’t mean avoid anything greasy or sweet or delicious. It simply means enjoy it in moderation. I’m a sucker for Panda Express. It’s arguably one of the least healthy and least authentic forms of Chinese cuisine. I like it though. Do I eat it every day? No. Do I eat it even every month? Nope. I’m fairly sure I only eat Panda Express two to three times per year. Be Active. A few more steps each hour can go a long way. (No pun intended). Staying active and moving is not only good for your heart but it’s also good for your joints. Don’t push past your limits, but make sure you’re continuing to progress in your level of activity. Sleep! This is really important. When you sleep your body recovers. You give your entire system the rest it needs to take the next day head on. Not to mention all the extremely great mental benefits from a good night sleep! No matter what you do, make sure you’re proactive about your health and leas reactive. Pay attention to family history and start making smart choices that will influence your health for the good in both short term and long term.

When Should I Take Creatine Monohydrate?

You might be thinking that most research related to creatine would be around whether or not it works. Actually, there’s a lot more research going on about how you should (or should not) be taking it. It’s all about optimal effectiveness!

Here’s the main thing: If you want it to work, consistent daily use is key.

“Creatine is not readily assimilated into muscle, as many people would think”, says Darryn Willoughby, Ph.D., in the video “How to Get More Out of Your Supps.” “Instead, it takes a while for creatine to saturate the muscle.”

With this in mind, it’s probably most effective when you take it for several weeks on a consistent basis. This will allow you to see the results you’re looking for in the gym. This also brings up the point of creatine in pre workouts. Chances are that creatine you’re taking before you hit the gym isn’t enough to really do any good.

**15% off on creatine at Run Everything Labs w/ code “results”**

One thing to consider is a five day loading phase typically seen with creatine usage. It may help accelerate the process, but not by much. Oh, and by the way, it may also increase the likelihood of some stomach discomfort, bloating, and other temporary side effects.

Now, what about the time of day you should be taking creatine? There are several good articles out there, like “Before, After, or Whenever: The Best Time to Take Creatine” by Adam Bornstein. These three groups of “taking time” have been the topic of many research studies. The differences? Minor ones. That being said, just take it whenever. The important thing is being consistent and just taking it every day.

While there may be some researches who say there are slight advantages to taking it at specific times, the timing is less significant when your creatine reserves are more full (meaning you’ve been taking it a while).

How To Take Creatine Monohydrate

Let’s just assume for a moment that you’ve never taken it before. The basic recommendation is 3-5 grams per day. Don’t miss a day, and don’t bother with any “loading phases”. Just add it to what you’re already doing and see what happens!

To learn more about different ingredients commonly found in supplements, check out the Supplements Simplified series.

How to Pick a Personal Trainer

How many of you have picked out a new car or even something as simple as a case for your cell phone? These types of decisions can involve a lot of thought, and it should be the same way when you pick a personal trainer to work with.

There is a fairly easy breakdown of things you should consider when finding one to work with.

Goal Oriented

A personal trainer or online coach should always keep your goals in mind. This is vitally important from the moment they start creating your program through every progress check in. Be cautious of those who give you boiler plate workouts or nutrition plans. Every person is different, and so should their training programs be. Ask your trainer how he/she can specifically help you with your goals, and be open and honest when answering question they might have.


Don’t expect your trainer to be an expert all things fitness. Unless you’re wanting to pay thousands for a PhD level professor to teach you (which in my opinion would be highly ineffective as a trainer) give a little slack. You should, however, expect them to be able to answer questions you have in ways that you can understand. The whole goal of this is to be able to apply what’s taught to you in your personal fitness. As a trainer myself, I will coach clients while continuously reading and learning to improve my ability to help.


Everything becomes increasingly difficult when you’re tied down to a strict schedule from either side of the trainer-client relationship. If you’re receiving training in-person it’s important to come to an agreement that works for both of you. Online Coaching is a much more flexible format where you can receive your training program and have it on demand. At the same time you can plan your workout times around your own schedule. This is why I prefer to do the majority of my coaching online while having at least a couple in-person sessions in the beginning when possible.


You shouldn’t expect to lose 50lbs in one week, and your trainer shouldn’t promise you that type of progress either. Ask directly about realistic results and understand that even if they say you will lose 1lb each week that results also depend on you. I’ve had many clients who get their programming and fail to perform. Don’t expect to eat anything and everything, work out once every two weeks, and see any progress at all. The best situation is when the trainer and the client put in equal amounts of work. It’s a very mutual relationship that can reap realistic results when trust exists.


The absolute most important thing when selecting a personal trainer or online coach is to find someone you can connect with. Keep the relationship focused on your training, but if your personalities don’t clash you’ll get better results. Find someone flexible with schedule and programming who is knowledgeable and realistic when it comes to your goals.

For a free consultation just enter your email below and book a time for a brief call.

New Year, New You: Starting With Mindset

Mindset is about dedicating oneself to a goal and understanding what it requires to accomplish it.

Avoid Resolution Regret

Research shows that about 55% of people will have
abandoned their new year’s resolutions within the first six
months of the new year. The problem is that we often set
goals that we aren’t invested in or that are too difficult to
maintain. Take a moment to reflect on your achievements in 2018. Now, consider what you would like to achieve in 2019.

Start With the Why Chain

Dig a little deeper into “why” you want to set a specific goal.
This will allow you to get in touch with your intrinsic
motivator (your why or your “IT” that keeps you going when
the times get tough).

  • “Why Chain” Exercise:
    • Ask yourself these series of questions (at least 3 whys)
      • Which goal is most important to you?
      • WHY is this goal important to you?
      • WHY is that important to you?
      • Lastly, WHY is that important to you?

Weekly Tips To Stay On Track

Now that you know what the goal is and why it’s important to
you, here are some simple strategies to help create a positive
and productive mindset throughout the year:

  • Week 1: Write it down. You are 43% more likely to achieve your goal if you write it down

  • Week 2: Break it down. When you break down your goal into smaller steps you create an action plan.

  • Week 3: Share it. Sharing your goal with someone creates accountability and you commit to it.

  • Week 4: Visualize it. Set your intention for the day and visualize success on daily tasks.

  • Week 5: Check in. Set periodic reassessments to check-in and reevaluate your goals and progress.

2019 Starting Progress Update

If you’ve been reading my blog for a while, you’ll know that I am very heavily data-oriented. I prefer to understand fully what my body is going through in order to optimize the journey.

This graph shows the “bread and butter”, so to speak, of how I visualize my progress and make sure my weight change is on track.

2019 Weight Progress 20190107

The green line is the goal I’ve set out for myself. This year I started at 264.4lbs and have a goal of reaching 235 by March 15th. That’s effectively 29.4lbs in about 10 weeks.

Some may not like to do this, but I prefer to weigh myself every day and chart the results. As you can see the thicker blue line fluctuates a lot. This is my daily weight. Alongside this I add a linear trend line that shows a more straightforward direction of progress.

In theory, if I am able to keep that trend line below the green goal line, then I’m making progress. If that line shifts above the green one, then I won’t hit my goal when I want to.

One of the main reasons I do this is because weight can be a very misleading metric. You can even see on the graph January 5th was significantly lower than the other points. When this happens as a significantly higher point, it can be upsetting and derail you from your motivation and drive.
There could have been many reasons for that lower weigh-in. It all depends on the food you eat, how much water you drink, when you go to the bathroom in reference to when you weigh in, your level of activity, and many other things.
If you weigh yourself once week, or even once a month, you can accomplish a similar goal. The only issue is if you weight yourself lower than the trend initially and higher than the trend on the second weigh-in then your progress will appear less than it really is.

To many this won’t have too much of an impact on the way they do things, but I encourage you to find what works for you. Ever since I have been starting the day with my workout at 4:30am followed by a brief personal fitness accountability session, I have noticed a huge difference in my motivation as well as results.

Feel free to reach out to me on my contact page with any questions you might have. You can also DM me on Instagram (@jbarkfit).

Also, check out Run Everything Labs for some great supplements and apparel.

Fitness Tips for 2019

I’ve spent the past few days scouring the internet looking for the best tips I could find for my own personal fitness. I wanted to post my entire list here for your use as well!

Fitness Tips for 2019

Find a good workout program that fits into your daily schedule that you feel comfortable doing.

Set achievable goals. Push your limits, of course, but make sure it’s something within reason.

Junk food doesn’t instantly derail your progress. Just because you eat a cookie or chow down on some potato chips doesn’t mean you can binge eat the whole pantry. Enjoy what you ate, and then move on to healthier choices.

Moderation is key. This is true in both nutrition and exercise. You won’t want to get tired out by exercises too much and not allowing recovery. In the kitchen you’ll want to have moderation for each food group.

Set a routine and form healthy habits. Much like brushing your teeth, staying hydrated requires making a habit of it. The same applies to working out or going to the gym. Find a time that works for you and stick to it.

Include mobility and stretching routines to help avoid injury and improve your progress.

Add enjoyable cardio into your workout routine. Nothing is worse than spending hours on a treadmill if you absolutely hate doing that. Activities like hiking, mountain biking, swimming, and more can help you increase cardio levels in exciting ways.

The Hardest Part of Weight Loss May Surprise You

Almost anywhere I go I hear the same old things. “I’m trying to lose weight, what product is best for that?” “My friend started Keto and lose 40lbs in a single month. I think I’ll try it” “I don’t eat much but I still don’t lose weight, I think I need to eat less fat” Honestly I could go on for hours. So many people wrap their heads around fictitious weight loss concepts and don’t let go. Yes, ketogenic strategies can work, and some products may aid fat loss. However most of the time when it comes to losing weight these aren’t the first things that should be on your mind. The hardest part of weight loss may actually surprise you. It’s consistency. No matter what “diet” you pick, no matter how you exercise, nothing will work unless you are consistent. Consistently maintaining your nutrition and exercise in an appropriate manner will absolutely earn you better results. There may be other opinions, but that’s the biggest thing that’s made a difference in my own progress. Want to know something even better? That means it’s okay when you fall off the wagon so to speak. That “cheat meal” you had the other day that turned into a whole “cheat day”? It’s not as crippling as you would think. Now if you’re consistently having those then that’s setup for failure. If you’re consistently eating smart and exercising appropriately, then a cheat day once in a while won’t derail you completely. Don’t plan them out, but don’t get down on yourself when you slip up. Tell yourself you’ll do better the next day, and always try to improve. Now when it comes to products… This is one where there can be a lot of controversy. I prefer to keep things simple myself. There are a few things I look for when selecting what I use to supplement my nutrition and training.
  1. Flavor. If I don’t like the flavor of something then it’s miserable. I regret consuming it, and then immediately crave junk food. Flavor is important for me.
  2. Macronutrients. If the supplement has calories, then I pay close attention to the protein, carbs, and fats it has. These help me reach my caloric goals.
  3. Ingredients. If you have questions about these just check out my Ingredient Index. These are important depending on what you use the product for. Don’t get involved in the hype of a “miracle pill” or something similar. Educate yourself and make smart choices.
One thing I’ve admired about Run Everything Labs from the beginning is they have a very transparent message. They place on their labels that supplements aren’t magic, and they require hard work. Not many companies openly market that and put it right on their label. (PS If you want to support this site and save 15% off of Run Everything Labs use code “RESULTS”. I don’t receive commission for this code, but it does allow me to do giveaways for you faithful readers) If you have questions about your own fitness feel free to reach out to me and I’ll help answer your questions.

December Giveaway – Free REL Product of Your Choice

Through the month of December, I’m giving away any product of your choice from Run Everything Labs. Simply enter the giveaway below, and the winner will get to choose any product from Run Everything Labs for free!

*This giveaway is not sponsored by Run Everything Labs. For any questions please contact John Barker Fitness.

Getting Back On Track with Health and Fitness

In a world that is so abundant with to do lists and distractions, you may find it difficult to stay consistent with things that matter most to you. Your personal health and fitness is very important. However, sometimes it tends to fall out of focus when it comes to seeing your priorities. I’ve recently experienced such a setback in my own health and fitness. What are some things you do to get back on the bandwagon so to speak? Here’s what I’ve done in the past, and here’s what I’ve started now to get back into my routine.

Rediscover Your Why

Why you choose to do what you do is vastly important. If you go to the gym for fun or go for an end goal of competing someday, those are two fairly different motivators. Eating clean may not be easy, but discovering why you do it will help keep you consistent. I personally enjoy the way I feel when I achieve small successes in the gym or in the kitchen. There’s nothing more satisfying than putting in hard work and just feeling accomplished, regardless of what the scale says.

Find A Friend

The times I’ve been most consistent with staying on track are when I’ve had someone to share the goals and progress with. For months at a time I would wake up at 4:30am and go to the gym with a friend. Circumstances have changed which don’t allow for that anymore with the same person. I’ve reached out to some other acquaintances to see if I can grab anyone’s interest. Message your family or friends and see what their goals are. See if they want to join you and help support each other.

Get Social

Instagram is actually one of the most Saturdays social media platforms with health and fitness. People post anything from meals and workouts to supplements and clothing. I don’t know about you, but when I see people doing what they love and remember how I felt when I would do that same thing, it makes a big difference. Find someone to follow or subscribe to and continue on with them and their journey as you step back into yours. Regardless of what your current circumstance is, there’s always a way to get back on track and keep going towards your fitness goals.