kid push upwoman on stability ballsenior exercise





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






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.

kid push up


woman on stability ball





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

hard beach body





“Take care of your body, it’s the only place you have to live.”

-Jim Rohn







Without taking the fun out of the big game, use the following tips to keep your super snacking under control :

1.) Eat a light meal before the party kicks-off to avoid blitzing the buffet table.

2.) Run the option play that has you filling up on the good stuff (i.e. veggies, fruit) first.

3.) Make small plates part of your equipment checklist so that you are aware of the number of trips you are making to the food zone.

4.) If alcohol is part of your sideline beverages, have water handy too to keep hydrated and in command of your munching.







Despite a wealth of experience with, and firsthand knowledge of, vitamins and supplements, recommending specific types of either is beyond the scope of my licensing as a personal trainer. However, in general, I can take some of the confusion out of the equation by encouraging you to check yours today against these two main guidelines:

1.) Approximately 100% of the Daily Value for most of the nutrients. Watch out for too much. Don’t be lulled into the “more is better” mindset. Also, it’s okay to have less than 100% of the following:

Calcium-Take calcium as a separate supplement (or make sure you consume three servings a day of milk, cheese or yogurt).

Vitamin E-New research suggests that too much vitamin E can actually be detrimental to your health.

Vitamin A (actetate or palmitate)-Too much can increase the risks of hip fractures. Ideally, you should look for a multivitamin with no more than 60% of the Daily Value-because you get vitamin A from food as well.

2.) The symbol: “USP” for United States Pharmacopeia. This doesn’t automatically mean that the supplement is safe. But it does mean that the ingredients in the supplement will actually dissolve.

Using Battle Ropes

“Double Wave”
1.) Wrap the battle ropes around a heavy beam or poll, and pull the ropes out so they are straight and an equi-distance away from the pole.
2.)Standing with your legs just wider than hip distance apart, pick up the battle ropes with your hands. Make sure your core is engaged, and your shoulders are pressed down and back.
3.) Bend and straighten your knees while simultaneously lifting and lowering your arms to create rippling waves in the ropes. The waves should travel all the way to the beam.
4.) Repeat the double wave exercise for 20 seconds.

“Single Wave”
1.) Continue the same wave motion as above but using your right hand only. Be sure to securely hold on to the left side of the rope.
2.) Continue for 10 seconds, and repeat on the left side for 10 seconds.
3.) Rest for 30 seconds, then repeat the set again. Complete three sets total.

“Side Slamming”
1.) Using your right hand, slam the rope to the right by moving your hand in a semicircular shape to the right. Then slam the rope back to the left by moving your hand in a semicircular shape to the left.
2.) Continue for 10 seconds, and repeat on the left side for 10 seconds.
3.) Rest for 30 seconds, then repeat the set again. Complete three sets total.

“When you write your life story, make sure no one else is holding the pen.”

morning kitty





Go to bed a half hour earlier tonight. Then wake yourself up thirty minutes earlier and squeeze in a revitalizing thirty-minute walk or workout. Mornings are the perfect time for exercise. You’ll feel more energetic within the first five minutes of exercise, and that energy will keep you going throughout the day. Additionally, the increased blood flow delivers oxygen and nutrients throughout your body, and you’ll have a better ability to focus and concentrate as you go about your day.You’re more likely to be active on a consistent basis if you can get your workout done first thing in the morning. We’ve all learned the hard way that priorities will always come up and, more often than not, exercise will eventually get bumped off of your priority list as your busy day gets even busier.

If you’re worried about missing the late evening news, realize that you can catch the news morning, noon, early evening, and night. Try watching the morning news while you workout. Or, listen to the news on the radio or check news and weather online.