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10 Ways To Avoid Holiday Weight Gain

November 28, 2015
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Education

The holidays are now upon us and most of us will struggle to not indulge too much at the parties and family get togethers. In this blog, I have compiled my favorite strategies to not let that indulgence get out of hand!   Talk to everyone- This tactic is one that works best for myself. Work the crowd and keep yourself distracted by all that yummy food being served while focusing on chatting it up with all the guests. Exercise before the party- This is my favorite on the list. It is ok to indulge "a little bit" if you had a good workout before you arrived. Eat before you go- This might sound counterintuitive especially knowing that Uncle Fred will be there with his amazing brownies. You don't...

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Top 10 Traits of Successful People

November 24, 2015
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Education

No matter the task or goal you are facing, there are certain traits that all successful people have which I have listed below.  All of these traits can apply to different goals relating to fitness, work, or maybe even relationship building.   Drive - This is the trait that sets the tone on what you are trying to accomplish. I have found without this one, none of the others will matter at all. There will be times when your goal does not seem realistic, but with enough drive you can accomplish it. Patience - We all have been in a situation where our patience is waning and we want to give up on our goal. If we did not have any self doubts from time to time we would not...

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Why I Intermittent Fast, and Why YOU Should Consider it TOO!

November 17, 2015
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Education, Nutrition

Everyone today is looking for a shortcut to lose or maintain lean body weight. From professional athletes to the obese, there is countless information on the best approach for weight loss. One approach I have found to work for everyone is called intermittent fasting. When most people think of fasting they think starving oneself for as long as possible, which is not what intermittent fasting is at all. Intermittent fasting is simply shuffling from periods of fasting to non-fasting in a 24 hour period, and can have numerous health benefits other than weight loss. I started intermittent fasting myself by default about 15 years ago when I would taper for an Ironman race. My approach was very simple in that I would do my first and/or...

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A Temporary Fix?

November 9, 2015
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Education

As of 2015, at least half of all people in the US take a prescription medication. Another 15% take at least 3 a day. Is this really necessary? Is there a better solution? Without a doubt, certain diseases need to be controlled with medication, but at what risk and is there a better alternative? In this post I breakdown some of the most abused prescription medications today. Xanax - Xanax is a benzodiazepine, that is used to treat anxiety disorders, nausea from chemotherapy as well as panic disorders. Xanax is typically taken in pill form and is absorbed within an hour of digestion. Like a lot of prescription drugs, Xanax, a schedule IV drug does come with a host of possible side-effects, some of which are: increased...

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What’s Your Foot Type?

July 8, 2015
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Education

When it comes to selecting the correct running shoe, or any fitness shoe for that matter, you must figure out what type of foot you have. The best way to achieve this is by going to your local speciality running shoe store and having them perform a professional gait analysis.  It is free, takes no time at all, and best of all takes the guessing out as far as which shoe to buy and why.  But, if you are like a lot of runners, you might not have access to a speciality running store and will have to take accountability for your own foot health. For these people I recommend a basic foot test to find your foot type which is outlined below. This test will determine which distinct...

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What’s the Skinny on Stevia?

July 3, 2015
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Education

In today's world of sugar substitutes there is one in particular that is getting a lot of attention.  Stevia, which is extracted from the plant Stevia Rebaudiana was first found in Paraguay for use to sweeten teas.  Fast forward more than 1,500 years later and it is still used today for its original purpose as well as an additive for coca-cola and food products in more than 30 different countries. Most people that use stevia do for the purpose of a sugar substitute, which begs the question of how is stevia different than regular sugar? Interestingly, stevia is almost 300x sweeter than sugar but has no calories or artificial ingredients. We all know that an abundance of too much sugar can lead to many negative side...

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Cancer Fighting Foods

June 28, 2015
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Education

When it comes to cancer there are many things you can do and should do to help prevent this terrible disease from attacking you. Some of which are: regular doctor check-ups, minimizing the use of oral contraceptives, consistent exercise, minimize your exposure to environmental toxins, get plenty of sleep, don’t smoke, minimize stress, and eat healthy. Since eating healthy is one of the biggest safeguards against cancer and one of the easiest I might add, I thought I would provide a list of some of the best cancer fighting foods and why. 1.  Broccoli 2.  Cabbage 3.  Kale 4.  Cauliflower The first four foods that made my list are known as cruciferous vegetables. These veggies are loaded with diindolymethane, sulforaphane and selenium which studies have shown all suppress tumor growth in...

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HORMONES 101 – The Big 3 for Men & Women

June 26, 2015
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Education

Men and women vary tremendously when it comes to hormones and their corresponding levels. When we hear the word hormones, we typically think they are only associated with women, but men have certain hormones that should  be monitored as well. I have found each sex should focus on the following 4 hormones and balancing them for a better quality of life.  For women the big 3 are: cortisol, insulin, and estrogen. For men, the big 3 are cortisol, insulin, and testosterone.   Cortisol is a steroid hormone produced by the adrenal gland. This hormone is released in response to stress as well as when blood glucose levels are low. In today’s world, most of us are pumping with an excess of this hormone because of high levels...

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5 Key Components to Better Health

June 19, 2015
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Education

When it comes to health and fitness and the entire spectrum of wellness, there are five key components that I am certain will greatly increase every aspect of your health. Number one is SLEEP.  Without a doubt most don’t get enough nor seem to care, but this can be very detrimental to your health.  The brain is the only organ in our body that does not have a way of detoxing itself...

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