Green Tea It Up!

One of my favorite things about an intense workout is when I’m done. Either to relax in the sauna or drink a great post-workout smoothie. Here’s one to try when you have a chance. It’s super good for you and tastes great. Enjoy!

Serves 1

3 tablespoons water
1 green tea bag
2 teaspoons honey
1 1/2 cups frozen blueberries
1/2 medium banana
3/4cup light vanilla soy milk
Nutritional Information:

Calories 296
Carbs 68g
Protein 5g
Fat 3g
Saturated Fat 0g
Sodium 76mg
Fiber 8g

There Are No Limitations

I came across this inspirational video of Tony Hawk, professional skateboarder, interviewing a young, blind skater, Tommy Carrol. The video shows a young skater riding a vert ramp well without any hesitation or excuses. Actually, he’s rather ambitious and doesn’t want his disability to get in his way at all. Hope you find it motivating as well.

In this case, there really are no limitations!

Click here to view video

Cocaine Decisions

People who use illegal drugs are scum of the earth.

Besides the fact that drug use is detrimental to your health and even life threatening, it’s really bad when it affects the well-being of the public. How many professionals or service providers have you come across that look like they’ve “chopped a few lines” while in their care?

Or, just as irritating, have you ever played with an athlete playing a serious game of basketball or whatever sport and they smell like alcohol? Everyone notices it and tends not to say anything. It makes me sick to my stomach when these people put themselves at risk and everyone else. Plus they smell like hell and it ruins the game.

Probably the worst group to abuse alcohol in a recreational setting are softball players. On any given night at various parks you can see many adult softball players at sports leagues drinking tons of beer as if it’s part of the game. To me, this is rediculous because alcohol is the worst substance to enhance your game, can cause injuries due to poor judgement and decreased levels of coordination, and causes some people to become overly excited during the game leading to unecessary conflict. I suppose it’s so popular in the sport of recreational adult softball because it’s such a slow pace sport with very little continuous cardio.

And I’m not just refering to people who are on the low end of social classes in America with these issues or mafiosos from the drug cartels. I’m talking about everyday, normal people, most of which I’ve seen displaying this irresponsible behavior at high end fitness centers and ritzy areas of Houston parks.

The late great Frank Zappa said it well in his 1982 song “Cocaine Decisions,” ”it’s not just musicians . . . there’s doctors, lawyers, politicians and other professionals abusing drugs on a grand scale at the public’s expense.” Zappa was really outspoken in his time for criticizing people who use drugs, even during the 60’s, 70’s and 80’s when it was more popular.

If you are at a fitness center or club and notice someone who smells like alcohol or appears to be under the influence of drugs, report it to the managment immediately so action can be taken.

What do you think? Have you come across these kinds of irresponsible people while working out or playing your favorite sport?

A Workout For Your Immune System

While I was at Lifetime Fitness Center tonight in the sauna, a person asked me the question, “what are the benefits of using a sauna?” I said, “there are many, but it mostly benefits and gives your immune system a workout.”

Some commonly known sauna health benefits include improved blood circulation, enhanced detoxification processes, deep skin cleansing, and stress relief. For me, if I have the time, I like to spend around 5 - 10 minutes before my workout to help relax myself and also raise my body temperature. I believe you can have better workouts (especially if they are intense) when your muscles are warm and you will burn more calories/fat when your body temperature is slightly up.

I also like to use the sauna at the conclusion of my workouts. It really helps me relax and “think” about things going on in my life (kids, work, projects, etc.). Additionally, it’s a great time to socialize, network and meet people.

But, is it really a workout for your immune system? Yes it is!

The sauna can enhance your immune system by raising the temperature of your body by giving you an “artificial” fever. A fever is actually a sign that your immune system is working by helping to fight infection or eliminate viruses.

Raising your body’s temperature (by using the sauna) helps kill bacteria and viruses by increasing white blood cells, antibodies, and other disease fighting agents. As your body works to lower its temperature, your immune system is “exercising,” and therefore being strengthened. This enhanced immune system, combined with improved elimination of toxins and wastes as a result of increased perspiration, will increase your immune system and reduce the stress put on your body’s health.

Since many virus do not survive well in environments which the temperature is higher than normal body temperature, constant use of a sauna can help kill them before they are allowed to grow. At the very least, the sauna can help to reduce their growth rate, which will also make the healing process faster and prevent future infection.

Of course, using a sauna does not mean you will never become sick, but repeated use can enhance your immune system.

Give it a try.

114-year-old man takes longevity keys to the grave

I came across an interesting article on the Internet about a man who lived to age 114 died recently on a small Mediterranean island. It said he rode a bicycle every day to the age of 102 and tended to his family’s orchards. His 101-year-old brother, his two daughters aged 81 and 77, and a nephew aged 85 all still live in a small town on the Spanish island of Minorca.

Some people wonder of he had great genes, lived the perfect lifestyle or was simply lucky. I think it’s a little of all three, but mostly about lifestyle.

Why spend time worrying about your genes? Spend time on things you can control, such as being active and exercising, eating a healthy diet, resting and recreating. These are the huge investments that really pay off in the long run because there is nothing more important than your health and wellbeing.

By the way, the article stated the man followed the Mediterranean Diet, which is the way of eating I advocate in my Build A Better Body Program.

Read more:

Fixed vs. Freeform Equipment

If you belong to a well-equipped fitness center, you’ve probably seen one of the latest types of strength training equipment called Freeform Equipment. The question you may have is, “Is this type of equipment effective?”

Freeform Equipment is cable-based and allows motion in multiple ranges within the exercised joint’s capability. It requires more balance and stabilization, thus using more of your core. In my opinion, it’s very effective and highly recommended.

But don’t just take my word on it. Data collected from a study published in the January 2008 National Strength and Conditioning Association’s Journal of Strength and Conditioning Research evaluated strength gains compared to freeform equipment and traditional fixed equipment.

The study included sedentary individuals who were randomly divided among a control group, freeform group and a fixed-form group. Each individual performed 8 -12 repetitions of a variety of strength training exercises 2 times per week for 16 weeks.

Results of the study included that the freeform group showed twice as much strength improvements as the fixed-group (115% vs 57%). Also, balance improved in both groups, but there was a 245% increase in balance capabilities with the freeform group. The fixed-group only had a 49% increase.

One more thing too. This wasn’t mentioned in the study, but was stated on the Free Motion Fitness website that freeform equipment burns more. “FreeMotion equipment activates more muscles you burn more calories.”


If you’re looking into increasing your strength and balance capabilities, check out freeform equipment. Lifetime Fitness has a great selection. However, don’t give up on traditional fixed equipment. It’s best to incorporate a variety of training methods and equipment together instead of only using one, such as free weights, elastic bands, bodyweight exercises, etc. You will always surprise your body this way and not encounter the dreaded “plateau.”

Mustard, A Good Condiment

Every time I go to a Subway Restaurant, I take notice of how so many people add on a lot of unhealthy condiments to their sandwiches. Many of these people think they are ordering a healthy meal, but they ruin it by adding mayonnaise and other creamy spreads to their food.

However, mustard,is one condiment which is low in calories (about 4 to 10 calories per teaspoon) and virtually no fat. The different varieties include brown, yellow, spicy, smooth and coarse. Be adventurous, try Dijon, Parisian, and stoneground varieties, as well as those with added herbs for great taste.

Be aware that sweet mustards, such as honey mustard,have much more calories. Around 30 - 40 per teaspoon, so use sparingly.

Unilateral Training For Better Results

Want to get better results with your workouts? Want to look sexier?
Try unilateral training.

Unilateral training is exercising one side of your body at a time. It is a very effective and alternative training method that creates more muslce involvement because of bilateral deficit. This means that the total weight you can lift with each limb working by itself is greater than two limbs working together.

An example is the Single Leg Extension (see pic above of my wife, Cida). Adding up the weight you can lift with each leg will often be greater than the total weight you can do with both legs. Because the weight lift with both legs is less than each leg doing weight independently, you have a strength defecit. You've also overloaded your muscles more than you could have using both legs at the same time.

The downside to unilateral training is that it takes longer to complete. So, if you have a limited amount of time, bilateral (both sides) is the better option.

One final note. Unilateral training is tough and requires a lot of concentration. Only intermediate to advanced exercisers should do unilateral training; not beginners.

Look into unilateral training to take you to the next level.

Does Milk Really Do The Body Good?

My friend Sal asked me the other day why I never recommend milk to clients. I told him that milk is not the best choice for optimal health and is actually bad for you in many ways.

Why do you think the American Dairy Association has such an aggressive marketing approach with their “Got Milk?” commercials and hiring sexy celebreties and superstar athletes like David Beckham? Could it be they don’t want you to know everything about milk?

Here’s why I don’t recommend milk and other dairy products:

1. Whole milk is very high in saturated fat.
2. Whole milk has a lot of cholesterol.
3. Milk and dairy products are highly processed and have traces of antibiotics and penicillin which places a big burden on your system.
4. Not good for people who have asthma or other breathing problems.
5. In my opinion, skim milk tastes horrible (too watered down).

You most likely already knew these things, but here’s a couple of things you need to consider. According to Harvey Diamond, author of “Fit For Life,” he says:

“Cow milk has casein, which coagulates in the stomach and forms large, tough, dense, and difficult to digest curds that are adapted to the four-stomach digestive apparatus of a cow. Once inside the human system, this thick mass of goo puts a tremendous burden on the body to somehow get rid of it. In other words, a huge amount of energy must be spent in dealing with it. Unfortunately, some of this gooey substance hardens and adheres to the lining of the intestines and prevents the absorption of nutrients into the body. Result: lethargy.

“Also, the by-products of milk digestion leave a great deal of toxic mucus in the body. It’s very acidic, and some of it is stored in the body until it can be dealt with at a later time. The next time you are going to dust your home, smear some paste all over everything and see how easy it is to dust. Dairy products do the same to the inside of your body. That translates into more weight instead of weight loss. Casein, by the way, is the base of one of the strongest glues used in woodworking.”
A better option is soy milk. Soy milk is low in saturated fat, lower in calories, contains a good amount of protein (about 6 - 7 grams per serving), and doesn’t have any cholesterol. And, the best part, soy milk is loaded with vitamins, minerals, and phytonutrients (isoflavones). Phytonutrients are the extracts from fruits and vegetables which have been proven to reverse/prevent cancer and other diseases. Cow milk does not have phytonutrients.

But what about calcium from whole milk? Soy milk has the same amount of calcium per serving as cow milk. Also, there are other food items that have a good amount of calcium, such as spinach, brocolli, nuts, and various fruits.

Harvey Diamond always used to say “Cows don’t even drink cow milk. Only baby calves drink cow milk when they are born.”

Look into soy milk. It tastes great too! (Try Silk Vanilla)

Stress Management

One of my friends, Chris E., shared this experience with me today on the topic of stress management. I thought it was well said and thought I would share with you on this blog.

A lecturer, when explaining stress management to an audience, raised a glass of water and asked, “How heavy is this glass of water?” Answers called out ranged from 20g to 500g.

The lecturer replied, “the absolute weight doesn’t matter. It depends on how long you try to hold it. If I hold it for a minute, that’s not a problem.

If I hold it for an hour, I’ll have an ache in my right arm. If I hold it for a day, you’ll have to call an ambulance. In each case, it’s the same weight, but the longer I hold it, the heavier it becomes.”

He continued, “And that’s the way it is with stress management. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won’t be able to carry on.”

“As with the glass of water, you have to put it down for a while and rest before holding it again. When we’re refreshed, we can carry on with the burden.”

So, before you return home tonight, put the burden of work down. Don’t carry it home. You can pick it up tomorrow. Whatever burdens you’re carrying now, let them down for a moment if you can. Relax. Pick them up later after you’ve rested. Life is short. Enjoy it.

And then he shared some ways of dealing with stress and the burdens of life:

Drive carefully. It’s not only cars that can be recalled by their Maker.
If you can’t be kind, at least have the decency to be vague.
Never put both feet in your mouth at the same time, because then you won’t have a leg to stand on.
When everything’s coming your way, you may be in the wrong lane. Try changing.
To the world you might be one person, but to one person you just might be the world.
A truly happy person is one who can enjoy the scenery on a detour and not complain of the inconveniences.

Have an awsome day and try to be stress free!