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In today’s food industry there are many, many choices. It’s overwhelming and to make it even more confusing there are so many different versions of the same item. For instance, take beef. There is commercial beef, organic beef, and grass fed beef. Which is best? Well, cows are supposed to eat grass so the obvious choice is grass fed beef where hopefully they graze in open fields. When choosing foods my 5 rules of thumb are:

1. Minimal (or none) processing

2. The less ingredients the better

3. Make sure you can pronounce and know what each ingredient is

4. Keep it Real – however the food is produced it should be closest to its absolute natural state the way Mother Earth intended it.

5. Find & support companies that only produce/grow organic, grass fed, humanely raised, etc.

Also, farmer’s markets are great places to great lots of great food!  Always pursue the highest quality of food! 

I get asked this many times and I always tell the truth. Losing body and fat drinking alcohol are conflicting goals. I know first hand because although I’m a personal trainer I love beer, wine, and a good margarita. I don’t like junk food or fast food and sugar is not my thing (very rarely). However, we all have our vices and that’s usually where the battle must be won if you’re going to achieve a lean body.

Now, I confess that when I drink too much and too often my body fat goes up and I see and feel the difference. Ultimately, I have to give it up for a period of time to get back on track. Alcohol has empty calories that add up fast! Plus, it interferes with your body’s ability to lose fat and additionally has shown to lower testosterone levels.

So, what’s the solution? If you’re a 1 – 2 drink type of person twice a week you’ll be fine. However, if you find yourself having 5 or more 3 times a week it’s definitely going to cause what I call 3 steps forward and 3 1/2 back. I suggest to 2 things:

1. Do at least a 30 day discipline dry out. (Or longer)

2. Once you’ve gotten back on track, then I suggest you allow yourself 2 -3 times per month to imbibe. However, I would also suggest to track your body fat/results. If it starts to go back up again, you need to cut back to 1 – 2 times per month and consider another 30 day dry out.

It’s always a battle between our favorite vices…whether it’s sugar, starchy carbs like potato chips, or alcohol, etc. you’ve got to find what works for you while not depriving yourself. Many of these are meant to be enjoyed…just not too much and not too often.

Studies have shown that listening to the right music for you while working out can stimulate your motivation to lift more, do more reps, and workout more intensely. Now, what music works is dependent on one thing….You. 

It’s all about you. Choose music that lifts your spirit, raises your intensity, and gives you that extra edge. For some, it may be classical, easy listening, rock, rap, etc. What matters is that you choose the right music that gives that mental boost that translates into a physical advantage.

Music is a very powerful source of emotion and used appropriately in the gym can lead to better results for you and your body!

In our world of shower & go we almost never take a bath. It used to be what everyone did. Today we’re in a hurry we have to go to work, go out to dinner, etc. Well, not only are baths good for you, you can take it up a notch and add in some Epsom Salts. Especially if you workout often and get sore. Great for your muscles and help with recovery and a whole lot more! Plus, you only need about 20 minutes.

Here are the major benefits:

• Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.
• Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.
• Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.
• Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
• Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well-being and relaxation.
• Reduced inflammation to relieve pain and muscle cramps.
• Improved oxygen use.
• Improved absorption of nutrients.
• Improved formation of joint proteins, brain tissue and mucin proteins.
• Prevention or easing of migraine headaches.
• Boosts Magnesium Levels. Appropriate levels of magnesium are absolutely key to good health, and it is very common to have a magnesium deficiency. …
• Reduces Stress. …
• Eliminates Toxins. …
• Relieves Constipation. …
• Reduces Pain & Inflammation. …
• Improves Blood Sugar Levels. …
• Volumizes Hair.

So, shut off that cell phone, light a candle or 2, and have an Epsom Salt Bath!  (Recommended 2 times per week)

Ok, this may cause a bit of controversy but I’m basing this on facts. Juicing or buying juice can definitely be very tasty and simple to do.

However, juice spikes your insulin levels, the fiber is missing, other nutrients are depleted, and most store bought juice is highly processed. (Juicing at home is better but I still don’t recommend it)

5 Reasons that eating Whole Fruits is better than Juicing

Exception to the rule:  I’m okay with blending also know as a smoothie.

Hot Tip: if you blend, add some flax seed and/or chia seed as this will add more fiber.