Archive for March, 2011

Fish: Friend or Foe?

Are you a seafood fan, but have been reluctant to eat as much of it as you would like because of everything you’ve heard about pollutants and mercury levels? Rest assured, seafood is one of the healthiest foods you can eat – and people of all ages can enjoy fish on a regular basis! Don’t miss out on this “swimmingly” healthy food because of what you may have heard about the dangers of mercury. There is a place for most types of fish and shellfish on your plate!

Weight Workout Basics for Lean Sculpted Muscles

Because of the number of hours spend in the gym either training others or training myself, I routinely have the opportunity to see a select group of people. I watch many of them as they go through the motions, performing the same program day after day.

Falling into a workout slump is pretty common. Perhaps, you are ready to break out of your routine and try something new? If that is the case, I have a different format to help you develop lean sculpted muscles throughout your entire body! It combines the model from the National Academy of Sports Medicine (NASM) and a few elements from Core Performance. The model may seem long and extensive, but it works to keep you from being injured and keeps total body wellness in mind. This is a very different routine for those who are used to focusing on specific sections of the body instead of the entire body.

Multiple Attackers Self Defense Escape

One of the most dangerous scenarios out there is dealing with multiple attackers in a street fight. You never know what kind of “adult toys” are going to be brought to the game (guns, bats, knives, etc.). What happens if you’re immobilized and you can’t fight back? Probably the most common fighting move amongst multiple attackers is when one person holds you with your arms locked behind you. Without the ability to escape the other predators will be able to close in and have their way with you. If you want to escape this hold, then utilize the following self defense technique.

Take These Bodybuilding Supplements In the Morning

When you begin the day, there are specific bodybuilding supplements you ought to consider in order to best prime the body for the best possible benefits from your muscle-​​building program. Actually, early morning is really a major opportunity with regards to particular sports and bodybuilding supplements. The thing is, several supplements perform best before eating anything while others perform best combined with meals. Therefore deciding to use a few bodybuilding supplements prior to breakfast and others in the course of or even after could make a huge difference.

Eat Right With Color

March is National Nutrition Month! The theme of National Nutrition Month this year is “Eat Right With Color”. So what does it mean to “eat with color” or “color your plate”, as us dietitians like to say? I’m going to break it down for you, so you can start adding more color to your diet and understand why it’s such a healthy and fun way to eat!

You can visually separate nutritious foods like fruits and vegetables into categories based on their colors. Each color carries it’s own unique and beneficial vitamins, minerals, and phytochemicals (plant compounds). By including as many colors of the rainbow as you can into your diet, you will ensure that you are filling your body with endless amounts of powerhouse nutrients! In addition to all of the beneficial nutrients, phytochemicals, and antioxidants that fruits and vegetables provide, they are also a fantastic source of fluid and fiber! Incorporate a variety of colorful fruits and veggies into each meal not only for the health benefits, but for weight management as well. These foods are very filling because of their high water and fiber content, but low in calories.

Spring Shape-​​Up Instructions

Spring is finally here, so it is time to check in with our bodies. Did you spend the entire winter hibernating? Just scale back a bit? Or have you never been a regular exerciser, but want to start? It is never too late to get a spring back in your step and get in shape. Here’s how to start!

For the novice, do safe level 1 moves

Duration: one of the best ways to start a spring workout is to start slow and isolate muscle groups with toning workouts for the whole body for 45 minutes every other day, or for just the upper body for 30 minutes and another day do lower body for 30 minutes, and steady state cardio for as long as you can every other day or every third day for the first two-​​four weeks, four-​​six times a week.

Low-​​Guilt Tasty Snacks

Have you ever just wanted to munch on something, even though you’re not hungry?  If so, welcome to the human race!  There’s not a single one of us who doesn’t get the urge to crunch and consume outside of our regularly scheduled meals at some point.  The good news is, snacking is actually a metabolism-​​booster!  People who eat small, frequent meals are often more successful in their weight goals because they are fueling their bodies regularly and feeling satisfied, not deprived!  So if you’re of the mindset that skipping meals will aid your weight loss efforts, think again. 

Sneaky “Muscle Supplement” Scams!

Ever wonder why that “miracle muscle builder” supplement that hoovered up last week’s paycheck didn’t perform as well as it did for the shredded dude in the magazine ad?

Were you just not working hard enough in the gym?

Are you just too much of a “hardgainer”?

Did you not click your heels 3 times?

8 Simple Ways To Jumpstart Workout Motivation!

“I don’t have the time.”

“I’m just not a morning person”

“I’ll start tomorrow.”

“I have other things to do.”


Everyone is prone to procrastination from time to time.

And let’s face it, when our schedules become busy, working out is often the first sacrifice we make to maintain our sanity.

The Best Weapons for Home Defense: Rifle

What if I told you that the best weapon for home defense may just be a rifle?  I have a good idea of what you’re thinking and I don’t blame you for being skeptical. When you typically think about weapons for home defense, you usually think of a shotgun or handgun, right?  Stay with me and I’ll explain why I believe a rifle is one of the best options for home defense.

Meet the All-​​Marine Corps Boxing Team

Check out this year’s All-​​Marine boxing team. Looks like a strong team this year.

2011 Armed Forces Boxing Championship

The Armed Forces Boxing Championship is a 10-​​week TPC Sports series, shot on location at Naval Base Ventura County, CA. Each week, boxers from 10 different weight classes compete for the gold medal and title of Armed Forces Boxing Champion.

The All-​​Army Boxing team won the team award in the 2011 Armed Forces Boxing Championships held Feb. 18 at Lackland Air Force Base, Texas. This marks the 20th year in a row the Army has won the event.

Army boxers entered the finals undefeated in the preliminaries, and a Soldier fought in each gold-​​medal fight.

The Marine Corps broke the Army’s winning streak when Lance Cpl. Abraham Lopez dominated Spc. Guy Jean-​​Baptiste, shutting him out for the first two rounds and holding him at bay in the third for the 16–5 win. Lopez took gold in the 123 lb. weight class.

MensHealth​.com Launches ‘Men at War’ Blog

Men at War Blog

MensHealth​.com has launched a new blog called Men at War. The weekly column, written by Men’s Health’s chief military correspondent Bob Drury, tells the stories of our fathers, sons, and brothers—who they are, what they do, what they think. It also investigates larger military issues. The first post, for example, explores how and when we might leave Afghanistan. Drury has covered the military for decades. He’s reported from Iraq (where he was embedded with the Navy SEALs), Afghanistan, Liberia, Bosnia, Northern Ireland, and Darfur among other sites. He is also the author, co-​​author, or editor of nine nonfiction books, including The Last Stand of Fox Company: A True Story of U.S. Marines in Combat (Grove-​​Atlantic Press), the recipient of the Marine Corps Heritage Foundation’s 2010 General Wallace M. Greene Jr. Award for nonfiction. His latest book, Last Men Out: The True Story of America’s Heroic Final Hours in Vietnam (Simon & Schuster), will be published in May 2011. His work has been nominated for three National Magazine Awards and a Pulitzer Prize.

Close Combat: Heavyweight

The Pentagon Channel has a very cool new HD feature on close combat.

Learn more about the physical and mental benefits of combatives training. Plus, all the heavyweight action from the U.S. Army Combatives Championship at Fort Benning, GA. Check out this video on the benefits of CQC training.

Produce’s “Dirty Dozen”

Are you a stickler for organic foods and products? If so, you are doing your part to reduce your intake of pesticides, which can be harmful to your health. However, the majority of us do not buy organic produce on a regular basis — sometimes because these products are not readily available to us, and often because they are more expensive and don’t fit into the budget. So if you’ve been wondering, “Why go organic?” and “What is a pesticide?” — read on to find your answers.

4 “Bodyguard” Evasive Driving Moves!

When you think about “self defense”, you probably think about punching and kicking skills… firearms training… edged weapons… etc.

But violence comes in many forms.

And there’s one area that most people don’t even consider preparing for, and it’s a HUGE mistake!

Best Indoor Winter Workout

It’s March but still feels like the dead of winter in much of the country. For those of us still hibernating until the weather hits the 50s and 60s, I have created an indoor winter workout to get you fit for your spring wardrobes or half-​​marathons!

Check out this video from New York 1 News to see my favorite winter cardio-​​toning moves like the Snow Angel, Nordic Track, Jumping Ski Lunges, Moguls, Lung and Leap and more.