Tuesday, December 29, 2009

Thank You!

Happy Holidays! I wanted to take this time to thank you all for checking out my blog. 2010 will be a year in which I will continue to bring you the most most up-to-date, accurate & cutting edge information regarding fitness programming & protcols, nutrition, general well being and what it takes to live well.

Until then, get your workouts in, stay strong & train smart! As Alwyn Cosgrove says, "It doesn't matter what you eat or how you exercise between Christmas and New Years..... But it matters how you eat and exercise between New Year's and Christmas!"

Happy Holidays and Happy New Year!


Tuesday, December 22, 2009

Ask A Ninja - "Night Before Christmas"

Three more days until Christmas, which also happens to be my birthday! With that being said, here is a funny, hilarious, awesome video that I think you'll enjoy that will also provide you with some 'fantabulous' Holiday cheer. This one's for you Mike G. - "The Matrix Ninja Extraordinaire"!


The Reality of Health Care Reform

Here's another great video from my bro & colleague Sean Croxton of Underground Wellness, as he gives you the lowdown on how to get back to being healthy without pills and/or drugs. I give props to Sean for a job well done on discussing the key elements that people must do to initiate the "healing" process. As he says, "Getting healthy requires hard work. It requires effort. It requires people to stop complaining & start doing." Enjoy!


Thursday, December 17, 2009

If You Want the Best Result

Guest Blog from Alwyn Cosgrove, CSCS - owner of Results Fitness (Newhall, CA)

A good philosophy is that if you want to build the best building, you need the best raw material and the best builders.

Basically - if you want the best result, you need the best stuff.
  • If you are going to eat - eat the best food
  • If you are going to exercise - do the most effective exercise
  • If you are going to supplement - take the best supplements
  • If you want to learn something - learn from the best experts in the field

Any time you try to get the best result without the best stuff - you're going to fail.

Bottom line - take the TOP line. Always go to the best choice first!


Tuesday, December 8, 2009

Portion Control: Why I'm Not a Fan

Check out this video of my buddy Sean Croxton of Underground Wellness as he discusses some important key aspects of appetite satiety cravings, energy and emotional well being - all which are impacted by the amount of food we eat.


Monday, December 7, 2009

The Accuracy of an NFL QB

Have you ever tried to hit a target dead smack in the center? Whether it be archery, throwing darts, or throwing a baseball? When it comes to football, there is no better choice than All Pro NFL QB Drew Brees of the New Orleans Saints that fits the bill in regards to hitting his targets. This guy is the #1 ranked QB in the league and his passing accuracy is off the chart! Have your doubts? If so, check out this video. I tell you.....this guy is a stud and in a class of his own! Enjoy.


Friday, December 4, 2009


I've posted this video before, but it's worth checking out again. There's no excuse for not getting your workout in today! BRING IT!!


Thursday, December 3, 2009

Family Fitness - The Hope for Our Children's Future

Guest blog from my good friend and certified personal trainer, Natalie Johnson, owner of Fit Chick Enterprises in Tampa, FL.

We’ve all heard the alarming statistics regarding the Obesity Epidemic in the United States. What we don’t always hear are the statistics that relate to our children. Since the 1960’s the number of overweight children in the US has increased more than 4 times!! Almost 20% of our youth are now considered overweight! Over 70% of overweight children and adolescents will become overweight adults! Type 2 Diabetes used to be rare in American Children. It now accounts for up to 45% of the newly diagnosed cases of Type 2 Diabetes! The number of children developing high blood pressure, high cholesterol, asthma, liver disease and sleep apnea are significantly higher. All of these have a direct relationship to obesity. Technology and convenient foods have left us with a nation of inactive overeaters. Picture the differences of a child in the 1960’s to a child of the 2000’s -

Child in 1965
  • Walks/rides bike to school
  • Participates in Physical Education Classes daily
  • Participates in Recess
  • Eats a homemade healthy lunch
  • Walks/rides bike home
  • Completes homework with pen/paper/books
  • Walks to mailbox to get the mail
  • Goes outside to play/ride bike/run/sports
  • Sits down with family to eat a homemade meal

Child living in 2009

  • Drives to school (bus or parent)
  • Physical Education no longer available
  • Possible recess but only for limited time
  • Eats convenience foods or high fat/calorie cafeteria foods
  • Drives home (bus or parent)
  • Completes homework on computer
  • Check email on the computer
  • Watches TV, uses computer, plays video games
  • Eats convenience foods in front of the TV

As parents the absolute BEST way we can encourage an active life is to be an “active” example:

  1. Get your children involved in the “food process” – Food shopping, preparing cooking, gardening. They are more likely to eat it if they helped grow and/or prepare it. Make is a learning experience.

  2. Encourage “Instinctive Eating”. Give your child choices at mealtime. Don’t force them to eat when they are not hungry and don’t make them eat foods they are uncomfortable with. Eat family style with many choices.

  3. Combine exercise with household chores. Each person does one chore and one exercise until the chore is done.

  4. Incorporate smaller children into the workout -Put your baby in a front carrier or backpack while you walk or do a workout. Put your baby in a stroller and complete a stroller workout that could include walking, running, skipping, lunging, pushups, plank, dips, etc. Walk with the stroller in different environments – outside, in a mall, at the zoo or theme park (many families have yearly passes..take advantage of them!)

  5. Bring your family with you when you walk – Make it a nightly routine and let them pick a different “vehicle” to ride every night – bike, scooter, wagon, skateboard, etc. Play games when you walk – Count the fire hydrants, count the birds, identify flowers or the bugs (my boys favorite!!).

  6. Have a family competition. Each person picks an exercise on Monday. Do as many as you can. Then train throughout the week with the goal of improving by the weekend. The family member who has the highest percentage increase is rewarded. Keep the focus on the fact that everyone is improving.

  7. Designate one evening as family fitness night. Each person gets their turn at picking the activity for the night as well as a food for dinner. Everyone will get their chance to choose their favorite activity and food and you’ll get LOTS of variety!

  8. Create a fitness scavenger hunt! Make each item an exercise. When each person finds an item they must use the item. For example, when you find the jumprope you have to jumprope for a minute. The first person to find all the items will have gotten a great workout as well as a prize!

Getting started is the hardest part. Start small and let your children be involved in the planning and choices. Remember that children naturally want to move and they will learn from your behaviors. Show them how to live and love an active lifestyle!