• Keep Your Hormones in Check

    Keep Your Hormones in Check

    Testosterone, estrogen, and growth hormone (HGH) are an anti-aging trio. Depending on your gender, of course, this group ignites your energy and libido, keeps muscles...
  • Read All About It: Nutrition Labels

    Read All About It: Nutrition Labels

    Losing weight without effort sounds like another 2 a.m. infomercial. But there is some truth to it. Spanish research recently showed that people who read...
  • Little Changes, Big Results

    Little Changes, Big Results

    It might be hard to swallow, but you can’t expect different results if you keep doing the same. Easy to accept, but it’s still tough...
  • The FYI on GI (Glycemic Index)

    The FYI on GI (Glycemic Index)

    The bagel you had this morning with 40 grams of simple carbohydrates will rapidly spike your glucose response.  This will stimulate the rush of insulin...
  • Start Up Your Fat-Burning Machine, Part 2

    Start Up Your Fat-Burning Machine, Part 2

    Here is part two of my article on what your muscles need to keep their mass up and running at high performance. (Read part one...
  • Take Five: Avoid These Exercise Injuries

    Take Five: Avoid These Exercise Injuries

    Blame the squat for your back pain or the lunge for your knee ache. If you exercise, odd are you have experienced some kind gym...
  • When Healthy Food is Not Your Taste

    When Healthy Food is Not Your Taste

    You know that you have to bump up your diet with plenty of vegetables, fruits, fish, and other healthy food staples. But there is a...
  • Swap These Moves to Give Your Back a Break

    Swap These Moves to Give Your Back a Break

    Exercising has its risks even though the benefits often outweigh the risks.  At times your daily training quota may give you some aches and pains—back,...
  • Don't Resist Tubing Exercises

    Don’t Resist Tubing Exercises

    A few years ago, we thought nothing could beat machines to strengthen and tone muscles. Then we realized that with a set of dumbbells, barbell,...
  • Test Yourself: Fix These Common Moves

    Test Yourself: Fix These Common Moves

    Some people have a love-hate relationship with mirrors. This is particularly evident at the gym. Some will make sure they always look at their best...
Latest entries
Little Changes, Big Results

Little Changes, Big Results

It might be hard to swallow, but you can’t expect different results if you keep doing the same. Easy to accept, but it’s still tough to practice. It can be difficult to shake up the status quo when you juggle daily life, so it is much easier to stick with the same exercise routine you...
The FYI on GI (Glycemic Index)

The FYI on GI (Glycemic Index)

The bagel you had this morning with 40 grams of simple carbohydrates will rapidly spike your glucose response.  This will stimulate the rush of insulin to drive glucose into the cells. This reaction is particularly good after exercising when easy digestible carbohydrates (eaten along with protein) allow the muscle building amino acids to repair the...
Start Up Your Fat-Burning Machine, Part 2

Start Up Your Fat-Burning Machine, Part 2

Here is part two of my article on what your muscles need to keep their mass up and running at high performance. (Read part one here). Protein amounts and timing: studies show that protein intake is critical to preserve and to increase body mass. Your muscles need the right mix of amino-acids, the building blocks...
Keep Your Hormones in Check

Keep Your Hormones in Check

Testosterone, estrogen, and growth hormone (HGH) are an anti-aging trio. Depending on your gender, of course, this group ignites your energy and libido, keeps muscles and bones strong, and your body ripped. However, beginning in your 30s, your hormone production slows down and the consequences are evident—increased belly fat, lost of body tone, lack of...
Take Five: Avoid These Exercise Injuries

Take Five: Avoid These Exercise Injuries

Blame the squat for your back pain or the lunge for your knee ache. If you exercise, odd are you have experienced some kind gym injury. Sadly, most people play the blame game and never find out the real cause for their injury. Or they simple cross off the “bad” exercise from their workout list....
When Healthy Food is Not Your Taste

When Healthy Food is Not Your Taste

You know that you have to bump up your diet with plenty of vegetables, fruits, fish, and other healthy food staples. But there is a problem—you can’t tolerate the taste! So how do you still enjoy the nutrients these superfoods provide to your waist and overall health, without having to eat them? There’s no way...
Read All About It: Nutrition Labels

Read All About It: Nutrition Labels

Losing weight without effort sounds like another 2 a.m. infomercial. But there is some truth to it. Spanish research recently showed that people who read food labels while they shop weigh 9 pounds less than those who don’t scroll the nutritional information. Certainly, this is another way to boost your overall health without sore muscles,...
Swap These Moves to Give Your Back a Break

Swap These Moves to Give Your Back a Break

Exercising has its risks even though the benefits often outweigh the risks.  At times your daily training quota may give you some aches and pains—back, shoulder, neck, and so on. Some are due to the “too much-too soon” effect while others are blamed on overuse or risky exercises like the squat and deadlift, which place...
Strength & Honor

Strength & Honor

My previous interview and profile of current world No. 1 tennis player Rafael Nadal shows an inspiring athlete whose dedication to family values is just as strong as his commitment to athletic excellence.          
Eating Before Exercise

Eating Before Exercise

You are ready to hit the gym, the road, or the living room for your P90X session. You are neither hungry nor full, but you still wonder—“Should I have something? What if I get hungry in the middle of the workout and hit a sugar crash? Or is exercising on an empty stomach better like...
Getting to the Core of Your Core

Getting to the Core of Your Core

Do you have low back pain? “You should work the core.” Do you have knee pain? “You need to strengthen the core.” Do you want to improve in your sports? Well… “You need to focus on your core workout.” The core has become the go-to answer to whatever fitness-sports injury and non-injury related body issue...
Eccentric Exercises To Relieve Tendon Pain

Eccentric Exercises To Relieve Tendon Pain

Eccentric exercises (EE) may sound complicated, but you actually do them all the time without knowing it. Every time you lengthen a muscle while applying a load you are already into EE. For instance, when you lower your hips to squat or your arms when doing a bicep curls. Gym rats may be familiar on...
Expose Healthy Food Impostors

Expose Healthy Food Impostors

The colors look vibrant: green, red, and orange among the juicy fruits that show up on the food package. Chunky nuts are part of the mix with golden honey melting over the delicious fruit mix. Along with the mouth-watering image, it reads: “Made with whole grains and real fruit.” You are quite certain this is...
Kids Stuff: Should Teens Strength Train?

Kids Stuff: Should Teens Strength Train?

I still remember when I was 13 and doing my first barbell squat. I felt like the female version of Arnold Schwarzenegger on muscle beach. Yet, when I shared my achievement with my parents they were worried about me harming my spine and bone mass. Twenty five years after that initial barbell squat, I am...
A Winning Pair: 8 Food Combos for Better Wellness

A Winning Pair: 8 Food Combos for Better Wellness

Have you realized how many pills may you take daily without notice? After your workout you feel your muscles burn and automatically reach out for acetaminophen. At breakfast, you may take a multi vitamin with some “added benefit claim.” And maybe at night an Ambien pill is your best friend for a good night sleep....
Start Up Your Fat-Burning Machine, Part 1

Start Up Your Fat-Burning Machine, Part 1

Your fat-burning machine has been with you for your whole life. It makes you athletic and strong when up through your 20s, but starting in your 30s, it may not work as efficiently as it used to. You have to give it the right maintenance. I’m talking about what impacts your resting metabolism the most:...
MBP: A Most Valuable Workout

MBP: A Most Valuable Workout

That is not typo. This is not the MVP workout, but rather MBP (Movement Based Programming), which may be a valuable addition to your exercise routine. MBP is an exercise plan that at its core is based on the fundamentals of training for functionality. However, why everyone relates functional training with the ability to perform...