Cruise White Bear Lake 2013

 

Win $300.00!

 
It’s the beginning of another year — that time when we all want to focus on getting healthy after another holiday season. We’ll be using the same game board style challenge that we used in our fourth quarter contest to kick off 2013. So, get yourself back on a routine, think through your goals for the next couple of months, pick your game piece and get on the board!

Goals

Create a lifestyle! Make physical activity a conscious daily event, choose fresh foods and eat consistently within your calorie window, support and gain support from a like-minded community, remain creatively inspired, gain balance and forward progression.

Move your game piece!

This game will be relative to your lifestyle! Healthy lifestyle choices will allow you to travel forward on our ten mile route. Stagnating will keep your game piece in place or even move it backward. Remember, healthy breaks are necessary but too long and you will see negative effects.

Build in a break!

Take one week per person of “down time” without losing ground during the ten week contest. You must inform us of your break one week in advance.


Rules

  • Runs January 21st through March 31st. Sign up by January 16th.
  • Current Clients play for free. Non-clients pay $50 to play.
  • Choose a game piece to move around the lake.
  • Turn in your records every Monday.
  • Remember how much you gain from community support and planning activities together. It keeps you working toward your goals, makes it more difficult to slide backwards, helps you see other people going through the same things you are and just plain builds a healthy community around you. Many of you have noted how helpful this is—so reach out to each other!
  • Every 250 points will move your game piece ahead ¼ mile. Bonus moves can give you automatic ¼ or ½ mile advances. You can also lose ground and fall behind.
  • Points will not rollover week to week, so aim for increments of 250.
  • To receive points for supporting other players, please copy me on your emails. Supporting other contestants will help all of you to win!


Prizes

Every time you cruise 2.5 miles through the Stronger U route you will have your name entered into our raffle. At the end of the contest, we will draw for a $300 gift card to Amazon. Complete the full ten miles around the lake and receive a free training session!’

Clue: Doing the minimum of 30 minutes of exercise each day, meeting calorie goals just one day per week, choosing a couple of the listed food goals, plus asking for help and helping one team per week will advance you 3/4 of a mile every week. We know that you can do even better! Prove it!!

ACTIVITIES POINTS
Set and meet 2-Week Goal 100
Set and meet 4-Week Goal 200
Set and meet 10- Week Goal 500
Session at Stronger U 1pt/min
Exercising outside of the studio 2pt/min
Eat 5 fruits/veggies for at least 4 days/week 75
Drink at least 60 ounces of water 5 days/week 75
Eat at least 120g of protein a day 4 days/week 100
Eat under 2500 calories of junk food for the week 150
Eat inside 150 calories of your window 100/day
Share a picture of your exercise or healthy food 50
Share a video of your exercise or healthy food 75
Encourage a contestant (up to 2x/wk/contestant) 50
Ask a contestant for help reaching a specific goal. 75
Help a contestant reach a goal (up to 1/wk/contestant). 150
Join another contestant in a healthy activity. 200
Advance!! Lead an activity where at least 4 additional players join in. Advance ½ mile
Pass another team. 200
Advance!! Pass more than 2 teams. Advance ¼ mile
Advance!! Complete a full distance around the lake. Advance ½ mile
Share more than 300 words with others (something we can use in our blog) about how you are dealing with different challenges or how you’re succeeding. 200
Bonus! Someone you refer comes to Stronger U for a consultation. 200
Advance!! Someone you refer signs up as a Stronger U client. Advance ½ mile
Do less than 150 minutes of exercise outside the studio in one week (less than 300 minutes for two people). Retreat ¼ mile

Click on the map to track contestant progress!

Client of the Month, Jaime Holker

Jaime Holker first contacted me in the middle of September.  After experiencing a number of back problems, trying physical therapy and injections, she felt she was looking for something a little different.

After being an athlete growing up, Jaime was no stranger to taking hard knocks.  She’s one tough cookie.  But after experiencing debilitating pain and the inability to get back to a life that felt normal, discouragement set in.  She seemed to cycle between getting to a place of feeling better, trying to do something she loved, becoming injured and going backwards.  In her words, Jaime was “too young” to not be able to live the life she hoped for.

In her initial consultation, it was clear that Jaime needed “coaching”; just like high school, having someone expect something of her each day, hold her accountable and have a direction for her to move in.  It’s that role that I’ve tried to fill for her.  Each week Jaime has a home schedule she has to adhere to.  Every session with me we work to progress her one more step ahead, so she’s experiencing challenges, staying engaged, and best of all–succeeding!

Watching Jaime over the last few months go from afraid of moving and suffering injury to hanging upside down under a barbell doing horizontal pullups makes me cheer every time I see her perform an exercise.  And while she’ll still be working with her limits, she’s experiencing a stronger version of herself every day.  Keep up the incredible work, Jaime!

Beating Cancer Graciously

By:  Alan Hagstrom

Riding to earn a cycling merit badge.

Exercise has been an important part of my life. Growing up on Chicago’s west side I walked or biked most places. I walked to school most days, which in elementary school was only a couple of blocks but in high school was several miles. Scouting involved merit badges for physical fitness, swimming, life saving, and cycling, including six 25-mile trips and one 50-mile ride with friends. One was to O’Hare Airport in its early days. I continue to enjoy the freedom to discover new places and trails on a bike.

Being the shortest kid on the block and in school through all the elementary years, I made up for it in speed. I usually outran everybody and won many sprint races, able to compensate for my vertical challenge with horizontal momentum. I could pretty well depend on being able to get out of any trouble simply by running.

Playing flute in the high school marching band.

In high school I was part of the Marching Band, played Little League Baseball, and practiced basketball behind our family garage. Volleyball was a favorite sport in college and beyond. I competed for my dorm floor in the intramural wrestling match,  I also played tennis, with my brother and others. That, however, ended abruptly when I went after a ball I shouldn’t have and got a hairline fracture in my right ankle. The wound never healed right and greatly affected walking, ceased any running or jogging, and made me even more grateful for biking. Thanks to prescription orthotics and years of adjustment, walking has become possible again.

Stronger U Hike, 2010

Shortly after I retired, I decided that I needed a more disciplined age-appropriate exercise plan.  I went to Kris Fox at Stronger U Fitness in White Bear Lake, only fifteen minutes away from my home.  She tailor-made a plan for me, to keep me active and strengthen me so I could enjoy my retirement but, more importantly, increase my potential for good health into the future. She organized group activities, like hikes and bike rides, that accommodated a variety of activity levels.  I have enjoyed the company of those who join in as well as the exercise.

In late August 2011, after a trip to the emergency room for intense abdominal pain, followed by numerous tests, I was diagnosed to have Non-Hodgkin’s Lymphoma.  For years, as a health care chaplain and pastor, I was with those who received difficult diagnoses, but now I faced my own cancer diagnosis. I was stunned and confused and caught off balance, not really knowing what this would mean for my life and those family and friends around me.

Chemo treatments started in the fall, going through the winter into the spring of 2012.  I was determined to do all I could to meet the challenge and recover. A meditation/exercise group for cancer patients made a great difference. The medical help I have received and the support of family and friends has been vital. The congregations, in which I was active, offered prayers, meals, and ongoing contacts, which were a great blessing.

Neighborhood Walking Group on St. Croix River Trail Hike in Taylors Falls MN

A neighborhood walking group kept me walking almost every day when I felt good enough and they kept checking in on me regularly.

One of the most important supports during this time was Kris and her guidance on how to keep active in the recovery. She accommodated my training to the cancer treatments and was always encouraging. Thankfully the prognosis is good and the cancer appears to have gone into remission.

Shortly after the initial chemotherapy, likely due to a lower immunity level, a shingles virus developed in my right leg. While I had heard of shingles, experiencing it was brand new, surprising me with its intense nerve pain, incredibly difficult to manage.  Just when I was recovering from the cancer treatments, I needed to deal with an even more aggressive challenge from this virus almost immobilizing me for four months.

Both health challenges drove me into hermit-mode and a fairly depressed state about life in general.  The new lease on life I had been experiencing in retirement was up for grabs and seriously challenged by these unexpected and sudden interruptions of practically everything.

Sierra Club Tour of St. Paul with Alan Wyman

Trying to keep on top of this new reality, I focused on eating right, resting enough, and being as active as I could. I read up a storm on how to cope and treat my new situation. I went to a counselor  to help me sort things out and am truly grateful for that good guidance.

The challenges made me realize how important exercise is in facing health challenges. I am convinced that it made a critical difference in my recovery. Kris helped me through the crises with exercise appropriate to the condition in which I found myself, with her ongoing emotional support, and with ideas for recovery that came out of her own research into the issues I faced. I am impressed with her skills for exercise training, her personal knowledge, and also her commitment to learning what is necessary for her clients’ needs.

There have been many blessings along with the challenges of this past year. Working with Kris on ways to assist in the healing process has been a crucial one. With her training skills, generous spirit, and understanding of important life challenges, I realize I am not alone in these events and have good hope for recovery.

As my health is restored, I am deeply grateful for the healing power God gives in the human body and the grace given in those who help us heal, Kris very much among them.

 

Why Plan?

When I talk to people about creating a food plan, I often refer to budgeting.  Most of us can relate to income being a finite amount of money, being required to relegate a certain amount to paying the bills, needing an emergency fund, and wishing to have enough left over for fun now as well as savings later.  The enjoyable vacations that we take, the plays we might see, whatever the form of social engagement–this fun balances out life and gives us something to look forward to.  But if all your money went to fun, what would you pay the bills with?  And if all you ever did was pay the bills, what would be left over for pleasure?

This is where planning comes in.  When we talk about food planning, it often conjures up pictures of rigidity and continuous dieting.  Being stuck in a boring box of never enjoying your foods.  So, rather than plan, we tell ourselves that we’ll aim for decent foods and portion sizes as each meal comes up, cross our fingers and hope for the best.  If you’re happy with your current measurements, there’s nothing wrong with this.  Being in a “maintenance” phase suggests that you have enough history of healthy eating choices and don’t currently wish to see any changes in your overall physical composition.  Your planning in this case is mostly intrinsic and habitual.

Outside of maintenance, most people are looking for a change of some kind.  Weight loss, fat loss, muscle building–if you have a particular goal, you’re definitely going to need a particular plan.  If you know that you want a change, but feel that planning will cause you to lose flexibility, let me ask you this:  are you okay with your priority of flexibility equaling no change?  If not, can you picture making flexibility part of your plan?  If you wouldn’t treat your money without some kind of plan, if you wouldn’t go through a medical procedure without expecting a plan, then consider feeding yourself (energizing your body!) with equal clout.

Still a little hung up on creating a plan for your food?  Ask yourself what is in the way:

  • Do you have bigger priorities in your life right now?  Then you might want to let go of food planning for a time.
  • Are you nervous about what you might have to give up or commit to in order to plan?  Remember that you can take one small, manageable step at a time.  You don’t need to plan your entire week for the next 52.  Start with one meal once a week or two and see how that goes!  Get somebody alongside you to help you identify the things you want to keep and the things you’re okay letting go of.
  • Do you find it overwhelming?  What I do when I’m going to make a big change is research what I’m doing and why it should be most beneficial, then I write down my ideas.  Next, I sit with those until my internal emotions and feelings of being overwhelmed are comfortable with something new.  Once I implement the change I take things one day at a time, being more gracious with myself in the beginning and knowing I have to adjust.  If I desire bigger change, I can crimp down a little more as I get used to the expectations that I’m setting.
  • Are you uncertain of where to begin?  Ask questions!  Create food lists.  Practice looking at things in the grocery store that will be new to you.  Can you envision yourself eating that?  If not, find a happier middle ground until you can look at that tricky vegetable (brussels sprouts for me!) without finding it a threat.
  • Do you hate feeling regimented?  So do I!  A few tips for dealing with the feeling of being controlled are:  (1) Choosing health for yourself (take back the control), wanting clean foods because you want the energy and the fat loss that come from them.  (2) Make the decision on your own for you–your food plan won’t originate with outside regimenting but internal discipline.  (3) Set limits–if you feel too regimented after eating 3 clean-food, balanced meals, then eat two, take one off and eat two.  You will slowly eliminate cheat meals and at the same time be giving yourself the appropriate cheating necessary to offer you a mental and emotional break.   (4) Explore variety–if you’re so busy trying out new combinations of foods that you haven’t put together or eaten before, your new discoveries will begin to outweigh your feeling of being controlled.
  • Do you simply not like the idea of having homework?  You aren’t alone.  We all feel that we have enough on our plates without feeling like we have to write down a food plan.  So, this takes us back to the beginning.  Will you choose to plan what you can because you want change badly enough, or will you be okay with maintaining your current lifestyle until you can prioritize planning time?  If you want to have very limited planning concede small, incremental food changes that don’t require massive blueprints for weeks to come.  Start with exchanging desserts for fruits and veggies, or processed grains for whole grains.  Start by limiting junk foods to half (or three quarters if that’s too much) of your current daily total.

Remember, success without a plan is really just happenstance.  Once you’ve identified a goal, the best place to start is configuring a plan to get to that goal.  Only make the smallest possible changes so they don’t feel like overwhelming leaps.  Every tiny change you implement will become one more place that you are educated and empowered–not just for your food or your body composition, but gaining the skills to change anything else in your life.

What’s standing in your way?

Kris helped make our trip to Italy a success!

What makes you Strong?  For some Stronger U clients being strong is training for an event.  For some it’s recovering from an injury.  For others it’s gaining independence.  Still others define their strength by being healthier and more active in their 60′s, 70′s and beyond than they might have been in their 20′s.  The definition of “strong” varies for every single client.  When Brenda DePalma and Linda O’Brien excitedly recounted the physical stamina they needed for a whirlwind trip through Italy recently, I asked if they wouldn’t mind sharing how their training made it possible.  Here’s what Linda has to say:

Brenda DePalma and Linda O’Brien

My friend Brenda and I took a fun, fast-paced trip to Italy.  We traveled by train from the northern cities of Verona and Parma to our final destination in Rome.  We had to carry all of our possessions up and down the steep stairs of the train stations in the Italian autumn heat.  Each new destination meant at least one or two trips up and down the stairs culminated by a balancing act with all of our possessions on the narrow step of the train—frantically hoping our arms and legs would not give out!  To make things even more challenging, at each destination stop our bags were somewhat heavier too. (Hint: shopping!)

Brenda and I said many times throughout the journey that we could not have done the trip if we had not been working with Kris. 

We were glad that no one else was with us because we’re convinced we would have missed a train or two because they would not have had the endurance to keep up with us.  Thanks Kris for all your awesome training!

Get LEANER This Holiday Season

The holidays are upon us and let’s face it–we don’t want to end up showing it around our midsection come January 1st.  In fact, how big of a celebration would it be to actually drop a few pounds over the next two months?

Too often, we get discouraged by the number on the scale.  We start and stop with eating programs, while gaining control over the basics of diet success stays outside our reach.  Maybe it’s too much to think about and we convince ourselves we can exercise the pounds away; or we feel we just can’t put any more time into food planning.  Whatever the case might be, planning healthy, balanced nutrition into our daily lives becomes overwhelming.  Then we cave during the stress and eating of the holiday season.

I want to offer you a challenge that will turn the next 8 weeks of your life into a manageable strategy for cleaning up your diet one week at a time. The goal is to get yourself to the place of being able to eat clean, whole foods at least once a day, every day of the week.

The plan?  Keep it simple.  Add one day each week–even if it’s just one meal a day–of eating REAL foods (if it wasn’t around when your great-grandparents were growing up, then it’s a “treat” food).  Guess what?  Fast-forward 8 weeks ahead and you will have clean foods in your diet every day of the week!  That’s enough time to find all kinds of things that you really enjoy, that help your body feel and look great and to realize that it might not be all that bad cleaning up your foods.

I know it isn’t quite so simple in reality.  So I want to give you a few very simple basics, then leave you to ask questions, customize your own personal needs and start losing fat.

  • Keep a few rules in your meals so that once your habit is built you won’t lose much time deciding what to put in your meals.  Every meal should be made up mostly of lean protein, veggies, a whole grain (if you decide to use grains) and (if fats are used) a healthy fat source.
  • Other food groups can be used judiciously through the day, but don’t let your diet be overrun by more starchy, sugar-filled foods or higher sodium choices.  Removing packaged food whenever possible will add a lot to your fat loss!
  • Not so great with portion sizes or measurements?  Use your own hand–it’s always there!  Single meat servings should be about your palm size.  Grain servings can fit into your cupped hand.  Fruit or veggie servings should be the size of your fist.  Nuts/Seeds/Legumes should measure the size of your thumb.  Use the tip of your thumb to measure a teaspoon of oil.  Here is a great visual cheat-sheet for using your hand as your measuring guide.
  • You don’t have to spend all of your time counting calories or tracking food if you’re dedicated to measuring your portions, keeping your foods clean and maintaining some consistency meal-to-meal.  You will see changes just knowing how many portions of each food to eat!
  • Start yourself off with a good food list like the ones offered at choosemyplate.gov.  I believe the hardest part of beginning a new diet is knowing what to buy and how you want to put it together.  I literally use spreadsheets to help make sense out of this “flashcard” style.  Match serving amounts to the food; mix them until you have a meal; subtract the remainder to plan further meals.  It’s no easy task.  But the great news is that once you have a handle on this, you can create a lasting routine and know exactly what to expect.  No more last minute food decisions unless you’re deciding to take a break!
  • Block off your clean-eating time.  If you choose lunch on Thursday as your clean food time, then stick to it.  Don’t let yourself off the hook!  Remember, it’s the excuses and the small variations when you tell yourself you’ll fudge “this one time” that add up to keep the pounds from coming off.  Make poor food choices purposefully, outside of your blocked in clean-eating.  When you stop letting those times mix, you’ll find one small area of your diet that you are succeeding in.  Then you can build on it!

So, here’s the challenge:  Build your food list in the next week.  Decide what day you’re going to eat only clean foods, and for how many meals.  Plan that meal or meals in advance and complete it within one week.  Then repeat the same, adding two times in the second week.  Get to 7 clean meals per week by the first week of January.

I know you can!

My Parents and Exercise

By:  Alan Wyman

Why do we exercise? In my case, it certainly is not inherited. I was not raised to do morning calisthenics. My mom’s idea of doing exercises seemed to be a little finger play that she taught me.

Hold both fists, thumbs facing you, out in front of your face. Stick the pointer finger up toward the ceiling on one hand, the other pointer finger toward the other hand. Now bend both of them into a tight square and unbend them so that you end up with the first pointing at the other and the second pointing up in the air. Keep repeating this process while saying “Exercises, exercises, we must do our exercises.”

Yes, that is making a mockery of exercise. Every once in a while my parents would latch on to the latest device to make exercise fun. One, that I remember in particular, was called the Exer-cor. The Internet is great, I found a photo of one. You put your knees on the smaller pads and your palms on the larger ones. Then you crawled. The cabling forced things to stay in synch. It had a little counter that showed how many iterations you completed. I remember getting a stiff neck trying to watch television from the thing and my sisters complaining that it was too noisy to hear the television.

Later, my dad bought a NordicTrack. I believe he used it enough to be able to show people that came over how to use it. I bought one myself. Anyone want it? It has low miles! Neither of my parents were big on exercise. So, how should I be expected to exercise?

I have watched the medical issues with my parents as they have aged. That is a great reason to exercise. I believe that unless I do something now, I will end up either frail like my mom or with cognitive issues like my dad. I thought I did fairly well during the previous contest, the Stronger U Olympic Challenge, but I never stepped up what I was doing on a regular basis.

Now, the Cruise White Bear Lake contest is in full swing, but I am sitting back at the starting line. I am sitting there with my parents waiting for the next interesting item to come along. I had good intentions the first part of the first week. I got in a lot of out of the studio exercise and then I got busy with other things. So it turned into “oh, well, there is next week.” The second week is almost over as I write this and I have been sick all week. I will no doubt be sitting at the starting line since I have yet to exercise this week. I have been drinking plenty of water, so that should buoy me from sinking backward.

We are all responsible for what we make of our bodies and our health. I am going to ignore my nurture and get things moving. I have to overcome the excuses. Things like “The weather is too insert appropriate adjective.” I have a fitness room that I can do stretching, strength, and cardio. Not to mention, I know that I can use the bike and treadmill at Stronger U, if they are not being used for a session. Be watching for my hat to pass you by as we circle White Bear Lake.

Reflections on Week One of Cruise White Bear Lake

If you can believe it, we’re already in to Week Two of our fall contest, called Cruise White Bear Lake. Reports from our contestants started coming in yesterday, and our board game is coming alive both online, and in person here at the studio.

If you haven’t heard yet, I’m actually playing alongside our contestants – I’m being more active, changing up my nutrition, working out more, setting new goals, and moving toward them every day. Of course I’m not eligible for the grand prize $300 Trader Joe’s gift card, but I decided to be a contestant anyway – because I know that it’s going to help me stay true to my goals when temptation starts to overcome motivation.

The strategy that worked for me was to pick my activities ahead of time, and then I actually created a spreadsheet to measure my progress. This makes it easy to look at my progress and stay on top of things day-by-day.

The first takeaway I have from week one is that small changes are the way to go… First of all, they’re not that different from what you’re already doing – so they’re easier to adopt. Second, a radical shift may sound great in theory, but if it’s way outside anything you’ve ever done before, it’ll be difficult to maintain that for the amount of time needed to see progress.

Another lesson I learned deals with goals to do a particular thing EVERY day. I set a four-week goal to document all of my food intake and exercise activity with loseit.com. And that worked great until Friday evening when we had dinner and a movie with friends. We had a great time, but I didn’t document that food because I didn’t cook it myself – so I didn’t know the ingredients. Saturday we went climbing at Taylor’s Falls, and by Monday morning, I had no earthly idea what all I had eaten for the past three days! So I’m not going to get any points for that goal! It’s better to set a goal to do a particular thing 4-5 times a week. That’s frequent enough to create a rhythm – a habit – while allowing yourself room to occasionally flub up. Life happens, right?

I’m actually entering the third week of a few new habits, including strength training 3X per week, and an average of 30 minutes of cardio or physical activity each day. And already I can tell a difference in my strength and endurance. I’m definitely getting out of this at least as much as I put into it.

I’ll be back with another report next week. In the meantime, stay strong!

September Client of the Month, Dave Johnson

July, 2012

This summer started off with a boom for Dave Johnson.  After a rough year, spring time ramped up his desire to get outside and get active.  He was losing weight, ticking off big miles on his bike.  In the first week of the Stronger U Olympics, Dave became the silent, out-of-nowhere points leader because he was concentrating on spending at least an hour a day outside moving.

And so his progress continued until the fourth week of our contest, when Dave wound up being checked into the hospital for a nasty infection in his leg.  A week’s stay coupled with needing to keep his leg up, promote circulation and reduce swelling meant that his goals were now completely different than they were under two weeks before.

August 5, 2012

Even from his hospital bed; even while recuperating at home, Dave was encouraging other players in the Stronger U Olympics.  He stayed committed to his own health and recovery.  Within a few weeks of being released from the hospital, Dave was back at work full time.  He was outside walking and began biking again.  He even completed the 30 mile route of the St. Paul Classic in the second weekend of September.

Read Dave’s perspective on his struggles through the summer:

MS 150, June 2012

“Prior to my hospitalization for an infected leg, I had a goal to ride my bike 1500 miles this summer. I went into the hospital on August 1 with about 675 miles ridden. The plan was to use this as my main form of exercise this summer. The month off screwed that up. I had been in the hospital for a week and pretty much laid around waiting for the leg to heal and then school started on August 20.

I went to work the first week but only walked the dog in the mornings for exercise. I noticed my knees were hurting going up the steps at work. I stood on a scale and learned I had gained about ten pounds. This didn’t help the arthritic knees.

Dave’s dog Ernie

I then started taking the bike out a couple of times a week. I’d try to go at least 14 miles. Then I added walks with the dog on the Gateway trail and walks without the dog, on the way home from work, at Tamarack Nature Center.

It has been hard losing the extra weight as I seem to have redeveloped my enjoyment of quantities and types of food not the best for me. I guess I looked at the scale and saw the weight gain and remembered the old days when I was much heavier and did not want that again. I had enjoyed weighing less and feeling better and I want to get back to that.

I also know it will take time and not to rush things. If I try to do too much then I hurt something and I have to slow things down. That is discouraging so I am learning to pace myself.”

St. Paul Classic, September 2012

And pacing himself he is.  Each week, Dave is adding a little more exercise back into his routine.  He’s getting back to the basics of fruits, veggies and planning out some of his meals.  He’s keeping his goals real to his day to day and healing a little every week!

Dave, thank you for your persistence.  You inspire us all!

The Week in Wellness for September 16, 2012

Time for another edition of The Week in Wellness. Every Saturday, Stronger U Fitness picks out our favorite recent posts from the fitness and wellness blogosphere. We sift through it all – so you don’t have to!


In time for autumn, Kristin at Iowa Girl Eats presents this Sausage, Grape and Pasta Skillet.


I try not to drink my calories. Nevertheless, Greatist presents some healthy drinks for every situation.

Ever notice how “a new study reveals” some dietary “truth”? I’m not including this article out of a particular stance on fish oil supplements, but rather to give you a glimpse into how news articles fail to get to the root of what a study really means. Dr. Hector Lopez critiques a recent meta-analysis of 20 research studies about the effectiveness of fish oil supplements.

Is Yoga your path to enLIGHTenment?

Your core workout could be ignoring a key component: Your Diaphragm.

We talk a lot about the power of intrinsic motivation to keep us on a healthy path. In this post, Kris talks about a link that is frequently missing… Inspiration. Where do you find it?

Kale vs. Spinach… Where do YOU stand on this salient life decision ;)
Source: Prevention Magazine

Marc and Angel present 40 Quotes to Help You Follow Your Passion.

Chris Cuomo tries a variety of training regimens – so you don’t have to. Some interesting conclusions here that you can apply to your own fitness.

Concerned about mental focus? Charles Poliquin describes his “Meat and Nut Breakfast”.

As a cyclist, this puts a smile on my face.