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“We make time for what is important to us.”






“Physical fitness cannot be achieved by wishful thinking or outright purchase.”

-Joseph Pilates






We all know that walking is beneficial for our health, but did you know that:

-Walking 4 hours a week can reduce the risk of hip fractures by 43%.

-75 minutes of brisk walking can add almost 2 years to your life.

-30 to 60 minutes of walking each day drastically lowers your risk for heart disease.

-A daily 1-hour walk can cut your risk for obesity in half.

-Just 2 hours of walking a week can reduce your risk of stroke by 30%.

-40 minutes of walking 3 times a week protects the region of the brain associated with memory.

-30 minutes of walking a day can reduce symptoms of depression by 36%.






A twelve-ounce steak (other than a lean sirloin cut) has more saturated fat than you should eat in an entire day and over 600 calories-and that’s without a side dish. Protein is an essential nutrient, and meat is an exceptional source of it-in fact, there are certain BCAA’s (branch chain amino acids) that can only be derived from red meat)-but most people need to eat only five to six ounces of protein rich food each day.

A one-ounce serving of protein-rich food consists of:

-1/2 cup cooked beans

-1 egg

- 1 tablespoon of peanut butter

-1/2 ounce of nuts (small handful)

-1 ounce of meat (chicken, turkey, beef, pork or fish)

So today, don’t eat a whole cow. Skip the huge slab of meat. A serving of meat should take up no more than one-third of your dinner plate (ideally, it would fit in the palm of your hand). Compare that to what we see in America every day: the smallest slab of meat served in most restaurants is twelve ounces in size., the average chicken breast is about five to six ounces, and the average hamburger patty is about four ounces.

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He loved beer and dogs. He loved my mother for 30 years. He also loved to laugh, and that is what I will miss most of all about Bob, my dad.

kid push up


woman on stability ball





senior exercise      “If it doesn’t challenge you, it doesn’t change you.”






Bodyweight exercises are great because you can do them anywhere, anytime without needing any equipment.

Try the ab crunches shown here by lying down on the floor, bending your knees and placing your feet flat on the floor with your toes pointed forward and your legs about shoulder width apart.

Now, place your hands at the base of your head with your fingers relaxed. Keep your chin neutral-you shouldn’t be pulling on your head-rather, you should be able to place a fist between your chin and your chest. Lift your head, neck and shoulders off the floor. Squeeze your belly button in toward your spine as you lift-and as you lower. Make sure your abs are contracted in both directions. If your neck feels tense, refocus the contraction to your abs.

Try 15-20 reps to start and aim for three sets total. Exhale as you lift and inhale as you lower down. Listen to your body and take a rest whenever you need one.






If I had a nickel for every time my weight control clients said to me “I only eat once a day, but I can’t I lose weight,” I would be a rich man. Skipping meals is the worst thing one can do for their body because the body is smarter than we are. When we skip meals, the body thinks there is a famine going on and throws itself into starvation mode by storing the food as fat to be used as fuel later because it doesn’t know when we are going to feed it again.

So, in order to look more like a “Gilligan,” don’t be a  “Skipper.”  Avoid daily peaks and valleys when it comes to your appetite by eating little bits throughout the day and never skip a meal.

fruit platesalad boneless chicken breast





My personal training clients are always asking me for sample meal plans, and along with the “I am not a nutritionist” disclaimer, here is what could be considered a dietitian’s dream day menu of only 1800 calories, 25 grams of fiber and not too much fat or sugar:


1 cup bran flakes

1 cup skim milk

1/2 cup raspberries

Morning Snack

10-15 baby carrots

1 ounce string cheese

1 glass water


2 cups leafy greens

1/2 cup canned kidney or black beans

1/2 tomato

2 tablespoons sliced almonds

1/4 cup low-fat salad dressing

1 whole-wheat roll

2 teaspoons jam

1 glass water or a diet beverage

Afternoon Snack

1 apple

4 hard candies or bite-sized chocolates

1 glass water


3 ounces boneless/skinless chicken grilled or baked

1/2 cup brown rice

1 cup steamed broccoli

1 cup skim milk

Evening Snack

1 orange

1 chewy granola bar








Stability Ball Wall Squats

Starting Position
Stand with your back against the ball with the exercise ball at the level of your belt line.Feet should be hip width to shoulder width apart.
Lower yourself until your thighs are horizontal.
Lower yourself as though there were a stool coming out of the wall that you are going to sit on.
Your knees at this point should still be over your feet.
Pause at this point and slowly return to the starting position.
Prime Movers
Glutes, quadriceps
Physio Tips
In order to prevent knee injury it is imperative that you not let your knees move over your toes.
As you descend try and keep your knees centred over the second toe. Don’t let them weave in or out.
You should not have knee or back pain while performing this ball exercise. If you do, consult a physical therapist.
Hold dumbbells by your side to increase the resistance.
Try Single Leg Squat.