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Two is One and One is None

April 13, 2022
| No Comments
| Health and Wellness

Two is one and one is none is a concept used by Navy Seals that simply means to have a backup plan.  It means having one of something is like having none and that having two of anything is the same as having one. This important concept is not only extremely valuable on the battlefield and in outdoor survival but in everyday life. Taking it a step further, I like to also apply this to healthy eating and exercise.

Exercise and eating healthy are the two key components of living a healthy lifestyle. Yet too many people leave these two important components to chance. Then when something causes your day or week to go sideways, without a backup plan your initial plan for diet and exercise goes off the rails.

This leads to inconsistency, frustration, and overwhelm. All of which makes it much easier to get discouraged and just say screw it. I’ll try again tomorrow or next week. For some people, it can mean they may just give up all together.

Fortunately, this problem has an easy solution.

An ounce of prevention is equal to a pound of cure. The best way to avoid all the problems listed above is to create back up systems and have them in place. In life it is not if something will go wrong but when.

Here are some ideas to help you create your own back-up plan for your diet and exercise routine.

  1. Schedule your workouts for each week in advance. If something is on the schedule you are more likely to get it done.
  2. Always have 2-3 backup workout programs that you can do if something pops up and you cannot get your planned workout in for that day. EG. Go for a walk or run. Do a shorter 10–15-minute or 15-30 minute workout or yoga flow.
  3. Shop and prep food ahead of time so the ingredients are ready to go at a moment’s notice to throw together something tasty and healthy.
  4. Have healthy food readily available. Keep healthy bars, snacks, and protein powder in your car, pocketbook, backpack, at work, and at home.
  5. Have an emergency meal plan. Simply keep a set of ingredients that will allow you to throw together a healthy meal if you run late from work or the kids practice or game runs over. Instead of grabbing fast food. Quickly whip up a healthy tasty dinner.

A quick caveat. Having a backup doesn’t always mean having the exact same thing that may become lost or broken but something in place that can do a similar job when the SHTF.

Sure, the workout you may end up doing isn’t the exact one you had planned but you still got a workout in. This is better than nothing. Sometimes this can even work out better than the original. Getting something done keeps you consistent and keeps your momentum going. These are two key variables for long-term success.

The old saying of failing to plan is planning to fail always holds true.

Don’t overcomplicate the plan. Take a little time now and create 1-2 backup workout options, backup snacks, and backup last-minute meal ideas. Then save the workouts on your phone and go buy the ingredients for your meals so you have them on hand.

Once again, a plan without a backup plan is like having no plan at all. Incorporating these easy-to-apply techniques can assure that you won’t get caught with your pants down the next time life goes sideways.

To your health,

Kevin

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What Type of Workout(s) Should I Be Doing?

March 8, 2022
| No Comments
| Health and Wellness, Workouts

We humans always feel the need to complicate things. Never is this more apparent than when it comes to trying to lose weight and get in shape.

People are always looking for that perfect workout. That perfect diet. One day it’s HIIT., One day it’s barre, One day it’s yoga, etc., etc. If this sounds like you then let’s stop for a second and take a deep breath in through your nose. Hold it for a count of 4 seconds. Then slowly exhale through your mouth for 4 seconds. OK, feel better now?

Here is the deal. I am going to break this down as simply as possible. At the end of the day, unless you are training for a specific sporting event, race, etc, it isn’t any more complicated than what I am about to tell you.

If you are currently only doing “cardiovascular” training such as running, cycling, etc. then add some weight training and yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are a meathead currently clanging and banging the weights away at the gym, then add some HIIT and/or cardio training as well as some yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are currently only doing Yoga, then add some strength training and cardiovascular or HIIT training 2-3 times per week for 30-60 minutes.

If you currently only lift and do cardiovascular or lift and do H.I.I.T. then add yoga 2-3 times per week.

Understand where I am going with this?

Don’t have 30-60 minutes a day to do this type of training? Then do 15-30 minutes.

Don’t have time for a full yoga class? Then pick out 1-2 short yoga flows of 10-15 minutes that focus on your whole body and add them to the end of your other workout routines or do them just before bed to relax.

Don’t have time for HIIT or Cardio then add it for 10-15 minutes at the end of your weight training workout.

Get the idea?

The exact workout program doesn’t make a ton of difference if

  1. You are training your whole body
  2. You work out hard each workout
  3. The workout is challenging and gradually increases in difficulty
  4. It is done consistently

If your workouts include all the above, then in a short time you will see results.

There is no perfect workout routine. The key for optimal health and performance is to make sure that you do some form of resistance/strength training, HIIT or cardio training and yoga/mobility/flexibility to keep your body looking and functioning optimally.

It doesn’t need t be fancy or complicated. Simple, challenging, and consistent is all that really matters.

If you’re not sure how to do any of these types of exercise, then hire a coach to help get you on the right track.

Yours in health.

Kevin

 

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Self-Maintenance

November 11, 2021
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| Health and Wellness

As I have gotten older and more banged up over the years it has become more apparent than ever the importance of taking care of myself. Unfortunately, as a busy father, husband, business owner and student I tend to always put other priorities in front of my own. This can oftentimes lead to me getting injured or sick and when your injured and sick you can’t really take care of anyone else. The key to long-term health, fitness, and fat loss is what I like to call self-maintenance.

 Imagine for a minute that the car you have now is the only car you can drive for the rest of your life. I’d bet you would take great care of that car, wouldn’t you? You would get all the maintenance done on time, keep it clean, use the best gas, etc. Well, our bodies are like that one car. It’s our only vessel for this lifetime so if you want it to last and run optimally you need to keep up on the maintenance. To keep this simple I created a checklist below. It’s kind of like the maintenance schedule in the owner’s manual of your car.

Priority 1: Medical Maintenance

  • Annual Physical and Blood Work. This should be done annually and always keep a record of your blood test results. Getting a regular check-up and blood work can help you discover if certain health markers are out of range and let you know of possible early illness or disease so that you can take the proper actions to fix the problem early. The basic blood test should be these, CBC with different DHEAS, free T3, free T4, TSH
    Total and free testosterone. CMP, B12/folate, GGT, Insulin, Glycomarck, HgB 1AC, PSA free PSA, Vitamin D. You doctors will also do a urinalysis.
  • Colonoscopy. I know this is most people’s least favorite exam. The prep for the test alone sucks. Nonetheless it is important to get it done. The ACS recommends that people at average risk* of colorectal cancer start regular screening at age 45. This can be done either with a sensitive test that looks for signs of cancer in a person’s stool (a stool-based test), or with an exam that looks at the colon and rectum (a visual exam).For people without a family history of cancer it is recommended to get this exam beginning at age 50.
  • Annual Mammogram and OBGYN Visit: All women should have an annual exam by their OBGYN. Women ages 40 to 44 should have the choice to start annual breast cancer screening with mammograms (x-rays of the breast) if they wish to do so. Women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years or can continue yearly screening.
  • Prostate Cancer Screening. Yup time to bend over and take it like a man. Age 50 for men who are at average riskof prostate cancer and are expected to live at least 10 more years. Age 45 for men at high risk of developing prostate cancer. This includes African Americans and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than age 65). Age 40 for men at even higher risk (those with more than one first-degree relative who had prostate cancer at an early age). It is also important for your urologist to exam your testes for lumps, varicoceles, etc. and testicular cancer signs.
  • Biannual Dental Examination and Cleaning. Going every 6-months for a dental check up and teeth cleaning will not only make the person you have to kiss happy but can help prevent developing more painful and serious conditions such as cavities, and gum disease.
  • Optometrist Exam: Having properly scheduled eye exams is important to keep your vision sharp. It is also important to discover any possible underlying conditions that may cause problems down the road. If you don’t have any symptoms or vision problems, doctors recommend getting regular eye exams based on your age:
  • Ages 20 to 39: Every 5 years
  • Ages 40 to 54: Every 2 to 4 years
  • Ages 55 to 64: Every 1 to 3 years
  • Ages 65 and up: Every 1 to 2 years

Priority 2: Self Care

  • Body Work and Massage Therapy. Getting a massage or other form of soft tissue work done weekly, once a month, or as needed is a great way to prevent injuries, and address, and care for injuries before they get worse. It will also keep you feeling great.
  • Chiropractic Care. Getting adjusted weekly or monthly is another great way to prevent you from getting injured. It can also keep chronic conditions that can flare up if left unchecked at bay.
  • Energy Work, Acupuncture: Energy work is something most people haven’t tried but I can tell you from personal experience that it works. Not only does it work, but it also can work wonders. The key is finding a qualified practitioner. If your body’s energy is not flowing properly it can lead to a host of injuries and illnesses. Getting energy work done once a month or as needed can make a huge difference in keeping you mentally, physically, and spiritually healthy.
  • Yoga and/or flexibility/mobility training. As people age, it is common to lose more and more flexibility and mobility. This can lead to injuries, poor movement, and aches and pains. Practicing yoga or other forms of flexibility and mobility are great ways to prevent injuries, decrease aches and pains and keep you moving young and nimble.
  • Weight training: Resistance training 2-3 days per week is the best way to add or at least prevent muscle loss as we age. It is also the best way to stay strong. Having more muscle mass and strength is one of the best indicators for longer life. Resistance training is also a crucial component for maintaining independence and quality of life as we age.
  • Anaerobic and Aerobic Training: Anaerobic fitness or interval training is a great way to improve and/or maintain fitness. Aerobic training or steady-state cardio is a great way to improve cardiovascular fitness. Incorporating both into your exercise routine will help keep your energy, physical stamina, and endurance high so that you can stay healthy and conditioned to be able to continue to participate in all types of physical activities.
  • Stress Management: Stress is a leading cause of disease. Aside from that, too much stress is just miserable. The key is to take steps to manage stress. Among these are meditation, yoga, breathing exercises, praying, getting outside in nature, exercise, improving sleep, massage, etc. By creating a routine or experimenting with different stress management techniques you can create a plan that works for you.
  • Improve Your Nutrition: This should be at the top of the list but I wanted to leave you with one of the most important aspects of self-maintenance, nutrition. The best way to help assure your health, fitness, recovery, and overall well-being is healthy nutrition. If you are putting crappy fuel, excess alcohol, or drugs into your body it cannot and will not run optimally. I will have a great new blog post soon on simplifying and saving time on nutrition coming soon. In the meantime, you can start by just choosing one of the following. 
  1. Reduce your sugar intake
  2. Reduce your intake of unhealthy vegetable oils and use olive oil, coconut, and avocado oil
  3. Eat more fruits and vegetables
  4. Eat more protein
  5. Drink more water

If you are not doing any of the above already I recommend choosing just one and starting with that until you have it down pat. Then add another etc. This makes it much easier to get going and stay consistent.

There you have it. It may seem like a lot but don’t let it overwhelm you. The first key is to stay on top of the medical aspect by staying up to date with the appropriate doctors’ visits. The second key is to choose which of the self-care techniques above resonates with you. You may need to experiment with different techniques or different practitioners until you find the modalities and practitioners that work for you. Once you do, however, you will always have a toolbox available to keep you fine-tuned and running optimally. It’s also great to have to fix you up when you have a breakdown.

To help you start getting these new self-maintenance habits in place I have created a FREE Trinity Fitness and Wellness Self Maintenance Schedule to make keeping track and staying consistent a hell of a lot easier. If you have any questions, comments, or concerns please comment below.

Wishing you the best in health, fitness, wellness, and happiness.

Kevin

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Do What You Can Do

November 3, 2021
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| Uncategorized

Do you have any nagging holding you back? A chronically sprained ankle, shoulder pain, back pain, knee pain, etc.? Have these injuries set back your training, activity, and quality of life? If you are lucky enough to not have any health or orthopedic issues now, then enjoy every second of it because sooner or later all of us will suffer from an injury and/or illness. This isn’t being pessimistic. It’s being real. It happens to the best of us, and it will happen again no matter what precautions you take. This doesn’t mean not take precautions. As I said above, it’s just being real. The fortunate thing is that there is a way to not let injury or sickness totally derail your training, fat loss, health, etc. Read on to find out how.

Recently I aggravated a back issue that I have. Bulging disks in my L-3-L5. If you have ever had your “back, go out” then you can relate to how painful and debilitating it can be. I was down for the count for a week and still suffering pain and limited mobility over a week later. I have done a lot of things to my body over the years. Some of it happened from accidents and others happened from doing stupid shit. Either way, it happened and now as a 48-year-old man with a lot of miles on him my body reminds me daily. The important thing to do first is address the injury and get it taken care of by seeing a doctor, chiropractor, therapist, energy worker, self-care etc. (for more information on self-care stay tuned for my next blog post, Self-maintenance). The next thing is to realize that although you cannot do exactly what you were doing before the injury there is always something that you can do. 

Working as a personal trainer and strength coach for 30 years I have seen and heard it all. One of the things I see most is when someone suffers an injury, they just completely quit their training. For example, they have a shoulder injury, and they totally stop training. How about training your core, back, or legs? Maybe they have a knee injury, and they stop training. How about your whole upper body? You get the idea. The answer is do what you CAN do. 

Below are some great ideas to help you continue training when you are injured or sick.

  1. Train the rest of your body that is healthy around your injury.
  2. Train a weak or lagging body part that you have been neglecting and wouldn’t have made the time to train otherwise. This is a perfect time to bring it up to par.
  3. Cross-train. If you can’t run, walk. If you can’t walk, bike. If you can’t bike, use a bike ergometer. Swimming can also be a great alternative especially for lower body injuries. Try to find an activity that doesn’t aggravate the injured area and focus in that for the time being.
  4. Modify or find an alternative exercise that you can do. Using different hand and foot positions can oftentimes help alleviate pain and take pressure off the injured area. Different exercise can also be better than others. For eg.  low step-ups instead of lunges if you have a knee issue. Split squats or step ups holding dumbbells if you have a back injury. You can also try using a partial range of motion that doesn’t cause pain or isometrics.
  5. Do less but do it more often. You can decrease the load you are using and use a lighter weight but perform the workout more often. The same goes for distance. If you normally run 5 miles 3 times per week Try running one or two miles 5x a week if it doesn’t hurt.
  6. Go lighter and use tempo. By performing reps at a slower tempo with a lighter weight you are taking pressure off of the joint or injured muscles, but the slower tempo allows you to create more tension in the muscle being worked giving it a greater stimulus.
  7. Use machines. Machines can be more stable. They are also great if you have a hand or wrist injury and cannot support a barbell, dumbbell, etc.
  8. Do some yoga. Most people, especially weightlifters or people that sit all day for work can use the extra mobility work.

There you have it. Although there are even more ways to train around injuries it is important to be cautious and ideally be supervised by a professional trainer, doctor or therapist to assure that you don’t make the injury worse. Furthermore, once the injury is almost fully healed it is important to make sure that you do the proper rehabilitation and post rehabilitation therapy to make sure the injured area is properly strengthened and balanced so that you decrease the risk of reinjuring it.

Lastly, and possibly the most important thing is to realize that there is always something you can do. It may not be exactly what you want to do now but by continuing to train you can avoid falling into a rut, depression, and regression losing all your previous progress. So, pick yourself up, seek the advice a professional, keep a positive mindset and just do what you can do.

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A Stretching Routine for People That Hate Stretching: Part 2

July 30, 2021
| No Comments
| Workouts

Do you sit behind a desk or at a computer all day? Do you stand in the same spot or do the same repetitive task day in and day out? If so, then chances are you are experiencing some form of neck, back, shoulder etc. pain. With more and more jobs today becoming less physical and the fact that people are typically moving less overall it isn’t any wonder why people’s flexibility and mobility are going to hell. If you feel stiff, tight, suffer from muscle aches and pains or find it harder to simply do everyday activities then the following program may help bring you some relief. 

As the old saying goes “if you don’t use it, you loose it”. Just like if you stop exercising your muscle’s will atrophy (shrink) the same goes for flexibility and mobility. If you don’t regularly work on being mobile and putting muscles through their proper range of motion you will become less and less flexible and begin to lose optimal mobility. 

I can hear everyone now. “I don’t have time to stretch.” “I hate stretching.” I get it. I am busy just like everyone else and  yes, I do not enjoy stretching. That is why I try to find and/or create simple, realistic solutions to everyday problems.

The following stretching routine takes about 10 minutes once you get it down. Follow along with the video the first few times to learn the routine. It is simple to do and will leave you feeling better than when you started and definitely much looser. If you are consistent, over time you will begin to improve both your flexibility and mobility.

This program is great to do as part of your cool down after you exercise. It is also great to add to your morning or evening routine. It works great immediately after a nice warm shower or bath.

Give this program a try for a few weeks and let me know how it works for you? 

Yours in health.

Kevin

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Got Water? Everything You Need to Know About Hydration

July 1, 2021
| No Comments
| Health and Wellness

Drink more water, drink more water. You hear it from friends, doctors, social media, regular media, blah, blah, blah. Unless you have been living under a rock everyone knows how important it is to stay adequately hydrated. It sounds so simple, doesn’t it? Yet for many including myself, we have a hard time drinking the proper amount of water each day. Water by itself to me is just boring. Now if it is a tasty alcoholic beverage on the other had I can easily knock them back one after another lol. So, if you are like me and have a hard time drinking enough water, please keep reading.

It is summer here in the Unites States and many areas of the country are experiencing record heat waves. These factors make it even more important to drink enough water each day. The human body is approximately 60% Water.  Even mild dehydration can cause some severe side effects. A 2% decrease in brain hydration can result in short term memory loss and difficulty with math computations. Maybe that is why I am so bad at math?

Other common side effects include:

  • Thirst
  • Dry or sticky mouth
  • Not peeing very much
  • Dark yellow pee
  • Dry, cool skin
  • Headache
  • Muscle cramps
  • Brain fog

Signs of severe dehydration include:

  • Not peeing or having very dark yellow pee
  • Very dry skin
  • Feeling dizzy
  • Rapid heartbeat
  • Rapid breathing
  • Sunken eyes
  • Sleepiness, lack of energy, confusion or irritability
  • Fainting

Here are a few ways water works in your body

  1. Regulates body temperature
  2. Moistens tissues in the eyes, nose and mouth
  3. Protects body organs and tissues
  4. Carries nutrients and oxygen to cells
  5. Lubricates joints
  6. Lessens burden the on kidneys and liver by flushing out waste products
  7. Helps dissolve minerals and nutrients to make them accessible to your body
  8. Helps maximize physical performance. 
  9. Helps prevent constipation.
  10. Improves cognitive function

And these are only a few of the vital roles water plays in the body.

How much water to drink

There are a bunch of formulas that you can use to determine a more precise amount of water but let’s  keep it simple. For most intents and purposes

Women should consume 2-3 liters(8-12 cups) of water per day and men should consume 3-4 liters(12-16 cups) of water per day. If you are pregnant or nursing you should have a slightly higher water intake.

Children ages 1-3 need about 4 cups of beverages per day, including water or milk. This increases to around 5 cups for 4-8 year old’s, and 7-8 cups for 8-12 years old.

If you are exercising that day or working outside in the heat then stay on the high end of the recommendations or better yet follow the information below for proper workout hydration.

Exercise hydration for training in the heat

Drink 16 ounces of water 2 hours before your workout. Drink another 10-16 ounces just before and then 8 ounces every 15 minutes to try to stay adequately hydrated. Including one serving of a “sports drink” or a quality electrolyte supplement can also help to replenish minerals lost through perspiration. 

Other fluids that count toward your daily hydration requirement

Water in juices but be careful of too much extra sugar. Especially if you are trying to lose weight or have blood sugar issues. The added sugar also slows down the absorption of water. 

Soda both regular and diet contain water but should be avoided as much as possible. Both of these are very unhealthy and have a long list of negative effects. 

Some great news for all of the coffee and tea drinkers out there. Water in coffee and tea counts towards your daily water intake. =-) Contrary to popular belief, coffee and tea have a very minimal diuretic effect. Fortunately it is not enough to offset the volume of fluid taken in.

Alcohol on the other hand DOES dehydrate you and will require you to drink more water to help fend off dehydration. If you are planning on drinking alcohol try to drink 6-8 ounces of water between each or every other alcoholic beverage. If is also a good idea to drink 16 ounces before going to bed. This can also help diminish or eliminate a hang over in many instances. 

What about the water in food?

Water in our food

Most foods, contain water. The body gets about 20 per cent of its total water requirements from solid foods alone. 

Digestion produces a small amount of water as a by-product which can be used by the body. Water sourced this way can provide around 10 per cent of the body’s water requirements.

The remaining 70 per cent or so of water required by the body must come from fluids (liquids). 

Some great ways to make water taste better

  1. Add slices of lemon, lime or orange or other citrus fruit
  2. Infuse water with fresh berries, pineapple, melon, etc.
  3. Slice cucumbers and add to water for a clean refreshing taste.
  4. Enhance water with fresh mint leaves, basil, ginger, rosemary or cilantro.
  5. Have a glass or two of sparkling water or seltzer to add some texture and at least make if feel like a cocktail. 

Tips to help you drink more water

  1. Drink 16 ounces of water first thing in the morning!
    As soon as you wake up in the mornings drink 16 ounces of water Or drink it while you are brewing that morning coffee or tea. 
  2. Carry a water bottle with you.
    You are more likely to drink water if it is with you. It is also cheaper to fill up your water bottle throughout the day than buying bottles of water nevermind the positive effect using less water bottles has on the environment. 
  3. Take water breaks!
    Take a few sips of water between work tasks, or go for a walk to the water foundation for a mental break throughout the day.
  4. Use a water tracking app.
    There are apps for just about everything. Find an app that works for you, and track your water intake. Trackers also keep you accountable.
  5. Drink a glass before you snack!
    Before you raid the fridge or pantry, try drinking some water instead. Sometimes our bodies feel hungry, but we are actually dehydrated.
  6. Sip water throughput the day.                                                                                          Sipping throughout the day instead of guzzling large amounts a couple of times per day allows your body to absorb more of the water you drink. Have you ever watered a plant? You know what happens if you pour too much in at one time. There is too much water for the soil to absorb so the water overflows an spills everywhere. 

Important Considerations

As healthy as water can be for us, drinking water that is not properly purified or stored in plastic containers can actually be detrimental to our health. 

Purified tap water is one of the best sources of water you can drink. (Except for a few very toxic locations). To check the quality of your tap water, you can contact your local water company for a copy of the Annual Water Quality Report (or Consumer Confidence Report), check it against the EWG’s standards, or both.

Nevertheless, Investing in a quality water filter that is certified to remove heavy metals, chemicals, bacteria and viruses, pharmaceuticals and other contaminants is one of the best investments for your health. 

Some of the more economical and space saving versions I have researched and used are:

  1. Clearly Filtered Water Pitcher
  2. Big Berkey BK4X2 Countertop Water Filter System
  3. Aqua True Reverse Osmosis Countertop

Each one is a different style of filter. Feel free to research them and decide which one(s) may be right for you. 

Lastly, safely storing your clean water is a must. Plastic containers and water bottles can leach toxic chemicals such as, microplastics, BPA and phthalates. Plastics also contain a lot of unidentified chemicals and who knows what they can do to your health. 

Storing water in glass or stainless steel containers is best. 

So there you have it. Water. The source of all life as we know it. Drinking more of it is a simple concept but takes some discipline. The benefits however are endless. Now that you know everything that you need to know about drinking water, go have a glass.

Cheers!

Yours in health,

Kevin

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How to Lose Fat With Hill Sprints

June 27, 2021
| No Comments
| Workouts

No time to get to the gym? No problem. Just head for the hills. One of the best ways to get in shape and lose fat is to do hill sprints. Not only is this method of training super effective but it takes a very short amount of time to perform and doesn’t cost a thing. Below is a basic hill sprint workout that you can perform on any hill in your local neighborhood. So if your ready for an ass kicking, fat burning, lung bleeding good time please read onward.

Your first job it to scout out a hill in your area. The hill doesn’t have to be too steep. The steeper it is the harder it will be so find one that is just enough to really challenge you. The hill should also have about 30-40 yards of length to sprint up. Now when I say sprint up, I mean SPRINT up! This means 80-90% intensity. You should be out of breath when you get to the top. There is no lollygagging here or the program will not work.

The Warm-up:

Start with a light dynamic warm-up which should take about 8-10 minutes. Here is a sample of one of the warm-ups we use. Start with 2 minutes of jumping rope, light jogging, jumping jacks etc. Then perform the warm-up in the video below. Once you finish the warm-up below do one sprint at about 50% effort. Rest 1-2 minutes. Do another sprint at 75% effort. Rest 3-4 minutes and begin the workout. 

The Workout:

If you are new to hill sprints or haven/t done them in awhile then start with 6 sprints (if you can) and build up from there every 2 workouts.

Set 1: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 2: Immediately Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 3: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 4: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 5: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 6: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Curse me out then lay there and have a conversation with God as you try to catch your breath.

Important notes:

  1. It is imperative that you sprint 80-90 %maximum effort. This is not a fast jog.
  2. As soon as you reach the top immediately begin to walk back to the bottom
  3. As soon as you reach the bottom IMMEDIATELY sprint back up
  4. If you are not able to maintain this pace then take slightly longer rest intervals and/or start with less sets, 3-4 hill sprints for example. 

It is important not to worry about getting all 6 sets but that the intensity is 1000%

Once you reach 6 sets in a workout do the workout again for 6 sets 2-5 days later and then move up to 7 sets the workout after that. Continue to do the same thing until you reach 12 sets.

Once you finish your last set try to gradually cool down by walking around and doing some light static stretching until your heart rate comes down.

The total workout time should only take a maximum of about 30 minutes including warm-up, workout and cool down. Any longer and you were not doing it right.

This workout is really tough, Please be sure to consult your health care professional before starting and/or trying a new workout program. 

To summarize, if you are trying to lose fat, get in better shape or improve your running speed and endurance than hill sprints can help. Give this workout a go and let me know what you think in the comments? Until next time go kick some ass! 

Yours in health.

Kevin

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How to Improve Sleep Part 2-Supplements for Sleep

June 10, 2021
| No Comments
| Health and Wellness

In part one of this series (How to Improve Sleep Part 1) I wrote about the negative consequences of poor sleep. I also discussed different things you can do to help fall asleep and/or sleep more soundly each night. In this post I will be discussing different natural sleep aids. 

For many people the use of over the counter and prescription sleep aids are the only way they have been able to fall and stay asleep. Although the use of these sleeping medications may be beneficial for short term or sporadic use they can have negative consequences if taken regularly. 

Two major problems with sleep medications are dependence and the fact that sleep medications  do not produce natural sleep. Natural sleep is the sleep your body really needs to recover, repair and regenerate. 

If you are having trouble sleeping, and would like to try possible alternatives to drugs then please keep reading. Some of these natural sleep aids may work for you.

The following is a list of supplements that have been shown and used to help thousands of people fall and stay asleep.

As with all supplements it is important to make sure that you are using a reputable high quality brand. Poor quality supplements are often under dosed, and may contain added fillers and useless or potentially harmful ingredients. They also usually contain the cheapest or least absorbable forms of the active ingredient. Basically, poor quality supplements will most often not work and are a waste of your hard earned money. 

The following list is in a logical order to begin experimenting with. I recommend starting with the first supplement(s) on the list if you have never tried them. Then move onto the next one on the list if it does not work for you.  

One caveat. Insomnia can be a sign of something more dangerous and severe. If you are having trouble sleeping always consult with a medical professional specializing in sleep disturbances.

Supplements for sleep.

Magnesium.  

“Magnesium is involved in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation” among other things. Many people do not consume enough magnesium in their diets and/or are deficient in magnesium. This fact alone is reason enough for most people to consider supplementing with magnesium.                                                                       

The other cool thing about magnesium is that is has a calming/relaxing effect on the body and can help improve sleep.

Three of the best forms of magnesium are magnesium citrate, malate, and bisglycinate. 

Try 200-400 mgs a half hour before bed. Start with a lower dose and work up if needed to avoid stomach upset. Otherwise you might end up sitting on the toilet all night instead of sleeping.

Herbal Teas

Lemon Balm,  Valerian Root and Chamomile are three common herbs that have been used for centuries to reduce anxiety and stress related symptoms as well as promote better sleep. Other common herbs are passion flower, and lavender just to name a few. There are many herbal tea combinations on the market that have helped thousands of people wind down and sleep. Look for reputable brands with good reviews.

Follow the instructions on the specific brand you choose.

Melatonin

Melatonin, is a hormone of the pineal gland, that helps maintain the body’s normal circadian rhythms. Melatonin has been shown to help individuals who have difficulty sleeping or who have altered circadian rhythms because of jet lag, night shift work, and time zone changes. Melatonin has been shown to decrease the amount of time needed to fall asleep, and promoting the ability to stay asleep.  It can also help those suffering from age related decline in melatonin production.

Take 3-5mgs a half hour before bed.

Glycine.

Glycine is an amino acid and inhibitory neurotransmitter that supports relaxation, healthy stress management, and sleep quality and quantity. Other great health benefits include improved cognitive function, cardiovascular, joint and metabolic health. It also enhances detoxification by increasing glutathione production.

Take 3-5 grams a half hour before bed. 

GABA

GABA is the body’s most important inhibitory neurotransmitter. Gaba acts by lowering the activity of neural cells in the brain and central nervous system. By inhibiting neural activity, “GABA facilitates sleep, reduces mental and physical stress, lowers anxiety, and creates a calmness of mood.” 

Most over the counter GABA supplements do not contain a form of GABA that can be readily absorbed so choosing the right form of GABA is key. PHARMAGABA by Thorne Research is a great brand with the research to back it up. 

Take 100-250 mgs. a half hour before bed.

5-HTP and L-theanine

A great supplement combination that I learned about and have used successfully to help me sleep is from my friend, mentor and one of the best functional medicine doctors in the world Dr. Jeffrey Morrison of the Morison Center in NYC .(If you re looking for a phenomenal functional medicine doctor I cannot recommend him highly enough.)

5-Hydroxytryptophan (5-HTP) is an amino acid that your body uses to produce serotonin an important neurotransmitter. The serotonin levels in the body are associated with the regulation of sleep, mood, and appetite. A balanced serotonin level has been shown to support restful sleep, good mood, and decreased sugar cravings.                     

L-Theanine is an amino acid predominantly found in green and black tea.  L-theanine enhances the production of the neurotransmitters dopamine and serotonin, and also appears to play a role in the formation of GABA . As I mentioned above, GABA is a neurotransmitter that helps calm you down and relax the mind and body during times of stress.

Take 200-400mgs. along with 200-400 mgs of 5-HTP a half hour before bed. Start with a lower dose and adjust if needed.

IMPORTANT: 5-HTP should not be taken with any neurological drug that has been prescribed for antidepressant or other cognitive purposes unless cleared by a medical doctor. This is most important for SSRI usage, wherein the combination with 5-HTP is potentially lethal.

Sleep Bundle

Lastly, here is a great combination of three of the supplements recommended above, melatonin, pharmagaba and magnesium. This is a great combination to try if you are not sure where to begin.

To summarize once again using the quote by Dr. Rob Rakowski: “If you are not running on rest you are running on stress”. Constantly high levels of the stress hormones cortisol and adrenaline can have negative adverse effects on your overall health and weight loss. Sleep, along with proper nutrition and daily exercise are the foundations for health and wellness. If poor sleep has been an issue for you I hope this information helps you rest easy. 

Please post below and let me know your thoughts and if you tried any of the recommendations above.

Yours in health,

Kevin

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Are Environmental Estrogens Destroying Your Health?

May 28, 2021
| No Comments
| Health and Wellness

Are Environmental Estrogen’s Sabotaging Your Health, Performance and Weight Loss Goals? The simple truth is, yes they are! It is obvious and well known that our world today is plagued by massive amounts of toxic chemicals. They are in our food, water, soil, air an many of the products we buy and use.  Is it any wonder why we as a people are getting fatter, fertility rates are low, children are physically and sexually maturing at much younger ages, breast, prostate and other forms of cancer are at all time highs, testosterone levels are lower and overall good health is at a decline. So whether you are an athlete looking for optimal athletic performance or an everyday person trying to improve your health this information is vital to your success.

Estrogen’s in our environment come from a multitude of places. To simplify I have made a list of many of the most common sources.

1. Much of the food we eat is highly contaminated with these environmental estrogen’s. These estrogen’s come from hormones and antibiotics used to improve the growth and production of beef, pork and poultry. Once injected or fed to the animal it is passed on to us when we consume them.
2. Produce is not unaffected either. A large majority of our produce is laden with pesticides and chemical fertilizers. These chemicals mimic natural estrogen activity in the body wreaking havoc on our endocrine system.
3. Our water supply is also a culprit. The use of birth control pills by a large amount of our population is excreted naturally in urine. These hormones leach into our water supply through ground water and sewage. Our water supply can also be contaminated from factory chemical waste and runoff that leaches into our groundwater Unfortunately, our sewage treatment does not effectively remove all of the drugs and hormones from our water. These hormones are then passed on to us when we drink, cook and wash with the water in small amounts. Over time, this constant exposure may accumulate in our bodies.
4. Plastic bottles and food containers are our fourth cause. Many of the chemicals used to produce plastics also mimic estrogen’s in our bodies. They may leach into our food and water. This incidence is much higher if you heat or cool food and/or water in these containers.
5. Oil based coatings such as BPA’s found in can linings and other food storage containers cash register receipts(which are super annoying by themselves) and water bottles. BPA’s are also estrogenic and toxic to our bodies.
6. Many of our skin care products such as, cosmetics, deodorant, shampoos, moisturizers, and hair gels contain chemicals called parabens. Four of the more common types are ethylparaben, butylparaben, methylparaben and propylparaben. Parabens have been shown to disrupt hormone function, an effect that is linked to increased risk of breast cancer and reproductive toxicity.
7. Phthalates are mainly used as plasticizers, i.e., substances added to plastics to increase their flexibility, transparency, durability, and longevity. They are used primarily to soften polyvinyl chloride (PVC).
They are linked to all sorts of health issues including prostate cancer.
These plasticizing chemicals are found in:
o Synthetic Scents including candles and personal care products
o Makeup (to keep lotions and makeup to stick to your face longer)
o Vinyl shower curtains, flooring and other products
o Laundry products
o Nail polish
o #3 plastic cling wrap
o Water bottles
8. Excessive Alcohol Consumption. Drinking alcohol excessively has been linked to lower fertility rates and can trigger estrogen levels to increase. Beer is one of the worst culprits.
9. Soy. Soy is an estrogenic compound. The xenoestrogens in soy may contribute to the  disruption of hormonal balance in your body.
10. Eating processed food or large amounts of grain-based foods. Aside from the fact that eating too much grain and processed foods will make you fat, chemical additives in foods can also act as hormone disruptors.

The main problem with these environmental estrogen’s is our body’s ability to detoxify them. Our body’s are constantly bombarded with these chemicals from all directions. Over time the body may have difficulty  properly detoxifying and eliminating these chemicals. This leads to a build up and can lead to increased cancer risk, decreased testosterone, increased body fat gains and a host of other illnesses.

So, now that I scared the hell out of you, what can you do to help limit your toxic exposure to these treacherous chemicals?

The following list is a great place to start.

  1. Buy certified organic meats and vegetables. These products are free of these hormones, pesticides, chemical fertilizers and are non-GMO as well.
  2. Limit consumption of water from plastic bottles and containers. Buy a special gravity fed water filter or a  reverse osmosis water filter for your house and store your water in glass containers. Although it is not fully certain this will remove all chemical contaminants there is some evidence that it does at least lower them. Here is a great place to compare many types of water filters from the Environmental Working Group. EWR Water Filters
  3. Do not heat or freeze food and/or beverages in plastic containers. It is also wise to not store foods in lastic containers as the heated temperature of the food when you put it into the container and the cold temperature of the refrigerator or freezer can lead to the leaching or plastic chemicals into the food. Instead look for glass storage containers and/or these great silicone lids and silicone storage bags that are much safer. The added bonus is you will use less plastic that would end up getting thrown out and contributing to more environmental issues. 
  4. Buy fresh or frozen foods. If you buy canned foods make sure they do not use BPA linings. If you buy frozen foods DO NOT heat them in the plastic package it came in. 
  5. Avoid all cosmetics, cleaning products, shampoos, etc that contain any form of parabens. Read the labels!  For a list of paraben levels in products also refer to: ewg.org
  6. Avoid fragranced products, including air fresheners, plug-ins, wax melts, personal care products and dryer sheets.
  7. Use coconut, olive or avocado oil instead of vegetable oil. Vegetable oils aside from being generally unhealthy for you, especial soy bean, often contain high-estrogen food additives.
  8. Avoid most types of non-stick cookware. These chemicals used to make it non-stick are not only estrogenic but carcinogenic. Healthier and safer alternative include cast iron, 100% ceramic, ceramic coated stainless steel, glass and stainless steel pots and pans. Please be aware that ceramic coated pans are usually coating a type of metal (usually aluminum a neurotoxic metal) so look for ceramic coated stainless steel instead. 
  9. Eat large amounts of  plants that have been shown to have estrogen detoxifying properties. Among these  are flax seeds and lignans, sesame seeds, leafy green vegetables,  broccoli and other cruciferous vegetables, alfalfa, clover, licorice root, omega-3′s and legumes.
  10. Use helpful supplements in combination with a healthy nutrition and exercise program to assist your body’s natural detoxification pathways.

Unfortunately, environmental estrogen’s  and other toxins will continue to rise along with all of the havoc they bring to our bodies. Fortunately, we can mitigate some of the risk by being aware and applying some of the recommendations above. If this seems overwhelming simply start to make 1-2 of the small changes mentioned above. Over time these small actions can pay big dividends towards improving your health, performance and weight loss!

To your health.

Kevin

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The Jacks-A Killer Fat Burning HIIT Workout

May 20, 2021
| No Comments
| Workouts

If you like killer H.I.I.T. style workouts then this will get your heart pumping, blood flowing and fat melting. This is the exact workout my tribe and I did this past Wednesday in my virtual boot camp class and it was a killer.

I like to call this workout “The Jacks”. The reason being is each exercise circuit combines an exercise for a body part group eg, chest, legs, back, etc. and a jumping jack variation. Just a warning. These are no wimpy “regular” jumping jacks. 

Overview:

The workout consists of 6 five minute circuits. Set an interval timer to 6 rounds of   40 seconds work, and 10 seconds rest. You will alternate each round between a body part exercise and a jumping jack variation. You will rest 60-90 seconds between circuits.

Equipment Needed:

The workout:

Begin with a dynamic warm-up.

See the video below for a demonstration of one of my dynamic warm-ups.

Circuit 1: 

Goblet Squats/Squat Jacks

Circuit 2:

Bent Over Dumbbell Rows/Predator Jacks with Monster Band

Circuit 3:

Kettlebell Rotational Lunge Swing/Split Jump Jacks

Circuit 4:

Spiderman Push-ups/Burpee with Floor Jack

Circuit 5:

Push-up Plank Position Floor Jacks/V-Up Jacks

Circuit 6:

Dumbbell Side Lateral Raise/Dumbbell Press Jacks

Finish lying on the floor having a long conversation with God. lol Then do an active cool-down and light stretch.

See the video below for exercise demonstrations.

Give this workout a go and let me know what you think in the comments below? 

I also have a great workout that you can do at home with minimal equipment that you can check out here.

If you are interested in our virtual boot camps or one of my other programs please contact me through the website and we can set up a quick call. 

Enjoy!

Yours in health,

Kevin

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