Wednesday, December 28, 2011

The time of year to get in shape

So here we are again... the time of year where the gym gets busy, people talk constantly about their resolution to lose weight, and the regular exercisers cuss the number of people in the gym. I just had a client tell me how much he hated the gym this time of year. All I can say is at least they are trying to get in shape. The odds are they won't but every year a very small percentage of people actually stick with it. What intrigues me is the people that stick with it all the time... not so much people that are already in shape, but people that have lost a significant amount of weight and have kept it off. One person in particular is a lady that I work with. She has lost 160lbs and has maintained it for 7 years. She works hard, but really knows what it takes to be successful. You can follow her story on facebook at

Thursday, July 7, 2011

What losing 50 lbs looks like!

Great Job to my client Shane. He lost 55lbs fat, gained 5lbs muscle and lost 20% bodyfat!

Wednesday, April 27, 2011

How to Slow Down the Aging Process

How to Slow Down the Aging Process

The Fountain of Youth is a popular legend that still lives on since Ponce de Leon allegedly scoured Florida in 1513 to find it. The idea that a magical spring can reverse the process of aging is one that still intrigues many people today. Although no one has yet discovered the Fountain of Youth or another way to reverse the process of aging, there are many ways that it can be slowed.

1. Limit Calories.

If you want to feel younger and healthier, it has been shown in documented scientific studies that calorie restrictions will do just that. If you simply limit the number of calories you consume in a day, studies show that you will live longer. Of course the key to successful calorie reductions is to limit the foods that you eat to those that are full of nutrients. Try to reduce daily calories by 25%, this is a great place to start.

2. Connect with People

The healthiest and longest lived people are statistically shown to be those with many connections to people and things outside themselves. Research has shown that people with few connections outside themselves are typically in poorer mental health, poor physical health, and often die prematurely. Take time to connect with those around you and to develop hobbies that you have always wanted to pursue.

3. Exercise Regularly

This is a huge benefit both to body and mind. Studies have shown that exercise is as effective in combating depression as an anti-depressant. It keeps muscles toned, strengthens bones, increases circulation, lowers blood pressure, and improves blood sugar management. It keeps oxygen flowing to the brain and improves its function. You should try to always include both cardiovascular exercise and weight training.

4. Focus your Mind

Never underestimate the incredible power of your mind. In a recent breakthrough scientific study, painstaking effort went into reconstructing a complete environment that made elderly test subjects feel like they were living in the 1980s. They were carefully monitored and compared to other elderly test subjects who were observed in the present day surroundings. It was shown that those who were surrounded by reminders of the 1980s behaved like they were 20 years younger. They were physically capable of doing things that they could do 20 years ago, all because their mind responded to visible cues in their surroundings!

5. Be Wise With Your Diet

It is important to know what foods will help your body to be strong and healthy. Eat plenty of fresh fruits and vegetables, low fat dairy, whole grains, and lean meat for protein. Another excellent source of protein to help you feel much younger is whey protein. This is an all-natural protein source that comes from dairy and it is best taken as a supplement. It is highly recommended by health professionals because it helps your body generate lean muscle. This is very important if you want your body to respond to your youthful and vibrant mind. Make sure to get whey protein isolate, this supplement contains 90% protein and is the most cost-effective way to make sure you are getting enough protein every day.

For more info on whey protein, visit Top Form Supplements.

Tuesday, April 5, 2011

Sweet Potatoes / Yams

Sweet Potatoes have a very different nutritional profile than regular potatoes, with increased amounts of beta-carotene and antioxidants. Sweet Potatoes are an excellent source of vitamins A and C, and a good source of potassium, fiber, and vitamin B

Tuesday, March 1, 2011


Eggplant receives its deep, rich color from a flavonoid called nasunin, a potent antioxidant that protects cell membranes from damage. It's also believed that eggplants may be beneficial to the central nervous system. Eggplants are available year-round, but their peak season -when their flavor is highest- is August through October.

Friday, February 25, 2011


Almonds are a rich source of vitamin E, containing 24 mg per 100 g. They are also rich in monounsaturated fat, one of the two "good" fats responsible for lowering LDL cholesterol. Almonds may also improve complexion, improve movement of food through the colon (feces) and the prevention of cancer. Recent research associates the inclusion of almonds in the diet with elevating the blood levels of high density lipoproteins(The good fat) and of lowering the levels of low density lipoproteins (The bad fat)

Thursday, February 24, 2011


95% of people that diet fail according to the FTC. In order to succeed long term, people need to understand and be able to life a healthy lifestyle. In our free initial consultation we will draw up a personalized graph based on the 5 components of fitness that will start you on your way to ultimate health! These consultations can be over the phone or at our office! To learn more about the program click HERE!
To sign up for a free consultation enter your info HERE!

Tuesday, February 8, 2011

Scientific Evidence of Apple Cider Vinegar Benefits

Scientific Evidence of Apple Cider Vinegar Benefits

Does Apple cider vinegar work?

There are some medical uses of vinegar that do have promise, at least according to a few studies. Here's a rundown of some more recent ones.

* Diabetes. The effect of vinegar on blood sugar levels is perhaps the best-researched and the most promising of apple cider vinegar's possible health benefits. Several studies have found that vinegar may help lower glucose levels. For instance, one 2007 study of 11 people with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4%-6%. (Lower blood sugar works better on a diet)

* High cholesterol . A 2006 study showed evidence that vinegar could lower cholesterol. However, the study was done in rats, so it's too early to know how it might work in people.

* Blood pressure and heart health. Another study in rats found that vinegar could lower high blood pressure. A large observational study also found that people who ate oil and vinegar dressing on salads five to six times a week had lower rates of heart disease than people who didn't. However, it's far from clear that the vinegar was the reason.

* Cancer . A few laboratory studies have found that vinegar may be able to kill cancer cells or slow their growth. Observational studies of people have been confusing. One found that eating vinegar was associated with a decreased risk of esophageal cancer. Another associated it with an increased risk of bladder cancer.

* Weight Loss . For thousands of years, vinegar has been used for weight loss. White vinegar (and perhaps other types) might help people feel full. A 2005 study of 12 people found that those who ate a piece of bread along with small amounts of white vinegar felt fuller and more satisfied than those who just ate the bread.

While the results of these studies are promising, they are all preliminary. Many were done on animals or on cells in a lab. The human studies have been small. Before we will truly know whether vinegar has any health benefits, much larger studies are needed.

Monday, February 7, 2011

Black Rice

Getting your antioxidants from fresh berries can be pricey. A new report from the scientists at Louisiana State University shows black rice is higher than blueberries in the powerful free-radical buster anthocyanin-while supplying more vitamin E and fiber... Use black rice in place of instant or white rice, or brown rice.

Monday, January 31, 2011


It was the staple food of the Aztecs, but this tiny pale-golden seed isn't well know in the United States. Too bad- it's a nutrient powerhouse. A cup has about nine grams of protein; lots of nutrients like iron, calcium, and magnesium; cholesterol-lowering phytosterols; and a complete amino-acid profile. Cook it just like rice-- 2 parts water to 1 part grain

Wednesday, January 19, 2011


In the confrontation between the stream and the rock, the stream always wins... not through strength but by perseverance.
~H. Jackson Brown

Tuesday, January 18, 2011

A big breakfast doesn't reduce calorie intake!

It's a myth that eating a large breakfast means consuming fewer calories during the day, according to researchers in Germany.

The study, published in Nutrition Journal, showed that people still eat the same amount at lunch and dinner.

The scientists suggest reducing breakfast calories could help people lose weight.

The British Dietetic Association said eating breakfast was important for a balanced diet.

Starting the day with a hearty breakfast has often been linked with weight loss.
Not cutting back

The team at the University of Munich followed nearly 400 people for 14 days.

The patients kept a diary of what they ate, at what time and how much it weighed.

Some had large breakfasts, some small and some skipped the meal.

People who had a big breakfast, on average 400 calories larger than a small one, consumed around 400 more calories in a day.

Dr Volker Schusdziarra, lead researcher, said: "The results of the study showed that people ate the same at lunch and dinner, regardless of what they had for breakfast."

Experts still say that breakfast has an important role to play.

Sian Porter, spokeswoman for the British Dietetic Association, said: "It has been shown that people who eat breakfast have more balanced diets than those who skip this meal, are less likely to be overweight, lose weight more successfully and have reduced risk of certain diseases.

"Missing breakfast may lead you to snack on less healthy foods later on in the morning and you won't necessarily catch up nutritionally later in the day if you skip breakfast."