Archive for April 13, 2011

Motivation Is Key To A Healthy & Fit Family

Motivation Is Key!I get asked all the time, “Was Marine Corps training tough?” To which I respond, “Of course it was, it’s The Corps!” Looking back, there was one key factor that got me through the endless 5:30am workouts, Motivation! I can remember heading to early morning formations while at the same time wishing I was still curled up in my warm bunk. Even though I thought I was a fitness stud, the idea of running many miles and taking part in high intensity interval training was not at the top of my list. As Marines had begun to gather around in preparation for the butt whipping, you could see transformations take place right before your very eyes.

While standing there, I would observe young motivated Devil Dogs to my left and Hard Charging Salty Warriors to my right. Immediately, as if I were knocked over the head with a Moto stick, I would begin to bark and chant Ooooh Rah! Was this false motivation? Who cares! False motivation is better than no motivation at all. If these motivators were ready to attack the road run, then by golly, so was I.

And this leads me to my point…… Read more

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Is 30 the New 20?

True Story— Recently the distance runners on our team were running repeat sprints around the track. They were accompanied by our distance coach (Ricardo Cuevas) who runs about 3-5 miles per day.  An adult walking around the track stopped near our runners while they were on a break. He approached one of them and said, “You guys are very fast, keep running while you can because when you get my age you won’t be able to run like that.”

“How old are you,” asked one of the athletes?

“I’m 48,” he replied.

“Oh….” One of the kids paused, and reluctantly mumbled, “Our coach is 49.” He motioned toward Coach Cuevas, who had been running every lap with the athletes, while reminding them to stay relaxed and focus on their breathing.

The man smiled and walked away.

Is 30 the new 20? 40 the new 30? 36 the new 26? Wouldn’t I like to think so? I recently had my 36th birthday so it’s fitting to discuss age, aging, and the fear associated with it. The bottom line is; we all age. Like it or not, there are 365 days in a year and every year one of those days will be your day of birth. Although aging is inevitable, we do have control over how well or poorly we do so. So many myths about aging exist. Yet so many people seem to have a grasp of how to age gracefully. Read more

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Facts About Fats!

These are some great to know Facts about Fats!

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I Hate Veggies Too!

Recently an old friend called me on the carpet. He’s someone I’ve known since childhood who knows how much I hate veggies. Being that I’m blogging about diet and fitness, he thought he’d ask me to write an article about my epiphany to finally start eating vegetables. Knowing that I hadn’t had that epiphany, he was consequently calling me on the carpet to practice what I preach.

When I was a kid my mom would always say, “You’ll grow to love vegetables.” Sorry, mom, it never happened. As healthy as I am, I seldom eat vegetables. Thanks to a childhood friend, Bobby Wilson, I’m making a pledge.

I pledge to add tomatoes to my sandwiches, broccoli to my pastas, and a few more veggies here and there (hopefully no one realized the blatant lack of commitment in the previous statement). But it’s a start… right?

The benefits of having vegetables with every meal are unrivaled. Meats, whole grains, and dairy, all have their benefits but excluding vegetables puts one at risk of many illnesses such as:

Cancer– Studies show that 35-50% of cancer cases are related to diet. Most of us feel so young and resilient that we don’t consider what we are doing to our bodies in the long term. Doesn’t knowing you can reduce your risk of Cancer by adding veggies to your diet make you want to eat a little broccoli right now?

Cardio Vascular Diseases– People who eat or snack on vegetables are less likely to develop Cardio Vascular Diseases due to the fact they are less likely to eat or snack on fattening foods. 

Stroke– For the same reasons Cardio Vascular Disease probabilities are decreased with increased vegetable intake, so are Stroke probabilities. Since one’s arteries are less likely to have plaque buildup, blood will flow freely to the brain.

Although I Hate Veggies Too, I pledge to eat more of them, do you?

Check out The Veggie Pledge on our Freebies page.

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5 “Lazy Busting” Tactics You Should Implement Today

Do Yard Work With Your Family

1. Park Further Away

Why do you spend upwards of 5 minutes circling the closest rows near the entrance praying for a parking spot to open up? You are wasting time and gas! Do yourself a favor and grab one of the open exterior spots.  You will get to your shopping faster and you can use the extra exercise.

2.  Make Your Own Coffee

Get yourself a cheap coffee pot and a travel mug. Not only will you save money, but your caloric intake will go down.  Look for non-fat creamers and use the sugar sparingly (if used at all). Your average coffee shop charges around $4 dollars for your favorite beverage.  My morning coffee cost me about 30 cents a day and contains ¼ the calories of your ritzy concoction. Read more

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Quick Fact: Calories

Calorie Quick Fact

Do you know where your calories come from? You may be taking in your recommended daily value (hopefully you know your BMR), but are you taking in too many calories from a particular area (like fat & alcohol). Here is a breakdown of the calories provided by the 3 Macronutrients:

1 Gram of Protein contains 4 Calories

1 Gram of Carbohydrates contains 4 Calories

1 Gram of Fat contains 9 Calories

*It is also important to note that 1 Gram of Alcohol contains 7 Calories. (Almost double that of Protein & Carbs and nearly as much as Fat)

Do you know where your calories are coming from? The package may say “100 Calories,” but is it all from fat? You might want to start paying attention!

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Dynamic Stretching Is The Key

Extreme Outdorr SupplyCheck out this guest post that Coach Snaer from wrote for the Extreme Outdoor Supply blog regarding Dynamic Stretching.

If you get a chance, check out their site for great deals on Outdoor Equipment for Extreme Sports.

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Are You A Cheater? You Should Be!

Everyone needs a cheat day. However, don’t allow the cheat day to become a cheat weekend, week, or month. Remember every meal is an opportunity to have a healthy meal. Too often do we get discouraged over an unhealthy meal that we spiral into an unhealthy day, week, or even a lifetime.

Cheat days are for people who have been dieting for a while. If you started your diet yesterday, eating bad today wouldn’t be considered a cheat day; it would be considered a return to your old self. Dedicate yourself to a month of hardcore diet and exercise before you implement a cheat day.

Practice positive self-talk. It’s ok to have a slice of cake at lunch as long as you promise to have a healthy dinner. It’s ok to have fun on occasion but make it special. Tell yourself that you can do it. Don’t allow outside influences to discourage you from your diet. When someone says, “C’mon it’s only one more slice.” You should be reminding yourself why you started the diet in the first place.

Read more

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Obesity And Heart Risk

“Just a few extra pounds can weigh heavily on the heart and dramatically boost the risk of heart failure.”

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