Transforming Lives Since 2001


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!

Posted by in Uncategorized on April 26, 2017

When striving to have a healthy nutritional lifestyle one one of the recommendations is eat foods that are alkaline in nature and minimize foods/beverages that are acidic. Although your body is both alkaline & acidic, it is best to be more alkaline. There are some tests to find out where you’re at so that you can see where you land on the scale. Being too acidic can lead to being tired, digestive problems, and some research suggests that it creates an environment that when left unchecked can lead to disease and possibly cancer (this is debated).

However, its best to focus on consuming more alkaline based foods consistently to improve overall health. Here is a  list:

Himalayan Salt
Real Salt

Grasses (alfalfa, kamut, straw, shave, wheatgrass, etc.)
Sprouts (alfalfa, bean, pea, soy, etc.)

Cabbage Lettuce
Collard/Spring Greens
Green Beans
Mustard Greens
Red Cabbage
Red Onion


Make a conscious effort to add these into your current diet and your body will thank you for it!

Most people know their blood pressure, cholesterol, & blood sugar numbers. But do you know your Body Fat %?  If you don’t I suggest to get it tested and I recommend the most accurate methods:  

1. Dex Scan

2. Bod Pod

3. Hydostatic

4. Ultrasound Body Scan (What we use)

There are other methods but they are not as accurate or reliable. Regardless, it’s important to know your Body Fat Number.

Here are charts for both Men & Women:

So, utilizing one of the method listed above I suggest you get your Body FAT % and if its too high set a goal to lose body fat and then test/remeasure every month to track your progress.

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