Transforming Lives Since 2001


Posted by in Uncategorized on August 13, 2017

In today’s society we are flooded (literally) with so many beverages! Rock Star, Gatorade, Monster Energy, Powerade, Red Bull, Flavored Waters, Juices, Soda, coffee, tea, Diet Soft drinks, coconut milk, almond milk, milk, milk products,  soy milk, beer, wine, booze, and alcohol of all kinds flavors, etc. etc.!!!

Now, some of the above are ok and certainly some are subject to debate like dairy. Plus, alcohol in moderation has shown some benefits. Nevertheless, water is # 1, not flavored or infused water….just plain water.

Now, of course, good clean pure water is best especially if you can get spring water that is untouched by any tainting such as pollution, etc.

So, always, always make Water # 1 on the list every day, all day. You’ve heard it before and it’s true…your body is comprised of mostly water and needs a continual supply to help it function properly, efficiently, and Keep it Healthy!!

Here’s the short list of the Benefits of Water:

  1. Increases Energy & Relieves Fatigue
  2. Promotes Weight Loss
  3. Flushes Out Toxins
  4. Improves Skin Complexion
  5. Maintains Regularity
  6. Boosts Immune System
  7. Natural Headache Remedy
  8. Prevents Cramps & Sprains
  9. Puts You In A Good Mood
  10. Save Money!

Water, water, water…..Any Questions?

One of the best and most efficient ways to get in shape is resistance training. It builds muscle, strength, and bone density (and many more benefits). Now, you don’t have to be a power lifter or grunt & groan with massive amounts of weight but you do need to challenge your body.

Think about it, before the modernization of our society people had to perform lots of manual labor. Most of that is gone today. However, by lifting weights 3 times a week you can achieve a healthy, strong body.

The best place to start is with a personal trainer. They can assess your current strength levels and then design a balanced program to help you get stronger over a period of time by incrementally increase the load, utilizing various techniques, and adding in lots of variety.

Plus, they can teach you how to warm up, lift with proper technique, and they can also track your progress and demonstrate how much stronger you become.

So, don’t be afraid to lift some weight! 

Ok, maybe you’ve about HIIT (High Intensity Interval Training) or you’re not quite sure what it is. Basically, it’s doing some type of cardio for a shorter period of time, with shorter rest periods or slower active recovery then bursts of high speed or intensity!

There are many variations of this that can be utilized. For example, if you go to a field  and do sprints. Maybe you sprint for 40 yards then job back and do it again  for 8 times. Sprint, jog back, repeat.

Another example would be on an elliptical machine. You could go for 1 min on a resistance of 6, then crank up the resistance to 12 for 30 seconds and repeat that for 15 min.

So, you could take just about any cardio, exercise, etc. and use the above formula. As you become more fit, you can increase distance, duration, speed, resistance, etc.

Why do HIIT? HIIT is very effective in many ways. It’s takes less time (my favorite), really challenges you, burns a lot of calories, revs up your metabolism,  increase your VO2 Max (oxygen intake/cardiovascular system) and gets you in great shape!

Start off slow and gradually increase your variables while tracking your results. And do different things! Variety is the spice of Fitness!

Summer is here and there are a ton of great vegetables and fruits available right now!  They are perfect for salads! Loaded with fiber, vitamins, antioxidants, and nutrient rich contribute to overall health & have been shown to help prevent disease.

And you can be very creative with many different ingredients. For example:




Baby Lettuces

Iceberg Lettuce

Cucumber, Bell peppers, Tomato, Onion, Radishes, Green Beans

Chic Peas


Sunflower Seeds

Strawberry, Mango, Berries, Watermelon


Salmon, Chicken, Steak, Shrimp, Scallops, Turkey

And this is the short list!

So, mix, match, experiment and Enjoy! 


Posted by in Uncategorized on May 11, 2017

Let’s face it….things happen. And it sucks when you get injured or have an accident. After seeing a doctor or medical professional like a physical therapist and perhaps some rest you may be able to do something based on your medical professionals recommendations.

That being said, you may be able to workout other body parts or do different things while avoiding causing any problems or interference with the injury’s ability to heal. For example, if you hurt your shoulder you may still be able to ride a bike, do some ab work, or even do weight training with your legs. Again, always consult with your medical professional first.

The reason for this blog post is sometimes when people are injured that do absolutely nothing. In some cases, it necessary dependent upon the injury, attending physician advice, etc. But more often that not you can move or use your other body parts without affecting the injured area.

This is actually positive in a variety of ways. Circulation promotes healing, exercise of any form is positive, plus this can help you avoid any possible weight gain. So, work with what you got available!

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