Experienced Personal Training, Evidenced Based Nutrition and Intelligent Conversation!Posts RSS Comments RSS

Archive for the 'StrengthLab Thoughts' Category

Quit Wasting Time Chasing Things that Don’t Matter!

There is no shortage in our society of messages extolling us to reach for things we don’t need at the cost of our precious time. What we need are messages encouraging us to spend more time with our kids, friends and family and taking better care of our physical and mental health!

Comments Off on Quit Wasting Time Chasing Things that Don’t Matter!

Finished Reading: The Paleo Cure

The Paleo Cure: Eat Right for Your Genes, Body Type, and Personal Health Needs — Prevent and Reverse Disease, Lose Weight Effortlessly, and Look and Feel Better than Ever!

The national bestseller that “condenses Kresser’s vast knowledge to help you look, feel, and perform your best.” – Robb Wolf, author of The Paleo Solution

As the Paleo movement sweeps the nation, millions have discovered the health benefits of following the lifestyle of our hunter-gatherer forebears. But what happens when we hit a wall and weight loss stalls, energy flags, illness sets in, or we’re tired of restricted eating?

In The Paleo Cure, Chris Kresser uses the Paleo diet as a template from which you can tailor a simple yet powerful three-step program-Reset, Rebuild, Revive-to fit your lifestyle, body type, and genetic blueprint. You’ll learn how to eliminate the toxic foods that cause illness and weight gain, how to sleep better, exercise like our ancestors, cultivate pleasure, and vastly improve overall health. Kresser helps further personalize your prescription by addressing specific health conditions, from heart disease to digestive problems. Best of all, you only have to follow the program 80 percent of the time; there’s room to indulge, in moderation, and still experience dramatic results.

Comprehensive, dynamic, and enlightening, The Paleo Cure is based on cutting-edge research and combines the best of ancient wisdom and modern science. It provides a flexible and accessible program with helpful charts and quizzes, a seven-day meal plan, and delectable, nutritious recipes to help you lose weight, reverse disease, and achieve optimum health.


Comments Off on Finished Reading: The Paleo Cure

Finished Reading: Fast Tract Digestion! Heartburn!

StrengthLab Thoughts: Yes! This really works for most people! Amazed how many of my clients have found success with this book when dealing with GERD and Persistent Heartburn!!


The Secret of Getting Rid of Acid and Non-Acid Reflux without Proton-Pump Inhibitors and / or H2 Blockers. The best book to treat and prevent heartburn, acid reflux, GERD and LPR naturally.

Are you suffering from severe burning sensation behind the breastbone, abdominal pain, chronic cough, a sour taste in your mouth, sore throat, hoarseness, laryngitis and / or sinus irritation? Are you frustrated by putting so much time, energy and money into different diets, supplements and so-called miracle cures, but they did not give you adequate relief? Perhaps, you would like to get off PPIs and H2 blockers, but you are not sure how to safely do that?

Fast Tract Digestion Heartburn gives you a clinically tested, simple and effective dietary solution for restoring and maintaining your healthy digestion. The Fast Tract Diet was created based on solid scientific evidence backed by extensive research and the latest developments in medical science. The golden key behind the Fast Tract Diet is a proprietary formula called Fermentation Potential (FP) developed by a microbiologist, Norman Robillard, Ph.D., Founder of Digestive Health Institute. FP is a point system, so you are empowered to make your own food choices based on the guidelines and food tables in the book.

Find out:
– Why fats, coffee and alcohol are not the culprits
– What your gut microbiota has to do with heartburn, acid reflux, GERD & LPR
– What is REALLY causing acid reflux (Surprising Truth)
– How to safely eliminate acid and non-acid reflux without PPIs, H2 blockers and / or antacids
– What 5 food types you should limit to become symptom free
– How to identify and address other contributing factors to GERD

The Fast Tract Diet was presented at Digestive Disease Week (DDW) in 2013 to provide a safe treatment option to gastroenterologists.

What people are saying about the Fast Tract Digestion Heartburn:

“I weaned myself off proton pump inhibitors, and have avoided surgery completely. My quality of life is soooo much better. My gastroenterologists and surgeons are speechless… His diet works. Period. Don’t give up on it. Stick it out, and you will see the results… I have never written a review on Amazon before, and am not being paid to say this. I feel so strongly about this book, that I had to let the world know.” — Joey

“I had been on PPI medication for over 10 years and tried from time to time to get off of them… I found this book, followed its advice and was so pleasantly surprised at how well it works. Haven’t taken a PPI in a month… I’d recommend this book to anyone who has GERD, takes medication for it and wants to get off of PPI’s.” —DJ

“Finally, after many years no more heartburn; Also no more bloating. I can’t believe it. Why can’t the gastroenterologists leave the pills alone.” — Henry T Ulrich

Comments Off on Finished Reading: Fast Tract Digestion! Heartburn!

Over 40? Know Your Shoulder Girdle!

Comments Off on Over 40? Know Your Shoulder Girdle!

Over 40? Wellness is the Key!

Comments Off on Over 40? Wellness is the Key!

Over 40? Fiber Matters!

Comments Off on Over 40? Fiber Matters!

Over 40? How to Beat High Cholesterol!

Comments Off on Over 40? How to Beat High Cholesterol!

Over 40? I’ve Tried Everything!

Comments Off on Over 40? I’ve Tried Everything!

Finished Reading: The China Study REVISED!

The China Study: Revised and Expanded Edition: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health


The revised and expanded edition of the bestseller that changed millions of lives

The science is clear. The results are unmistakable.

You can dramatically reduce your risk of cancer, heart disease, and diabetes just by changing your diet.

More than 30 years ago, nutrition researcher T. Colin Campbell and his team at Cornell, in partnership with teams in China and England, embarked upon the China Study, the most comprehensive study ever undertaken of the relationship between diet and the risk of developing disease. What they found when combined with findings in Colin’s laboratory, opened their eyes to the dangers of a diet high in animal protein and the unparalleled health benefits of a whole foods, plant-based diet.

In 2005, Colin and his son Tom, now a physician, shared those findings with the world in The China Study, hailed as one of the most important books about diet and health ever written.

Featuring brand new content, this heavily expanded edition of Colin and Tom’s groundbreaking book includes the latest undeniable evidence of the power of a plant-based diet, plus updated information about the changing medical system and how patients stand to benefit from a surging interest in plant-based nutrition.

The China Study—Revised and Expanded Edition presents a clear and concise message of hope as it dispels a multitude of health myths and misinformation. The basic message is clear. The key to a long, healthy life lies in three things: breakfast, lunch, and dinner.

Comments Off on Finished Reading: The China Study REVISED!

Over 40? Train Smart! Microtrauma!

Comments Off on Over 40? Train Smart! Microtrauma!

Which Exercise Machine Burns the Most Calories?

Comments Off on Which Exercise Machine Burns the Most Calories?

Over 40? Most Trainers Suck!

Comments Off on Over 40? Most Trainers Suck!

Finished Reading: Nutrition for Health, Fitness & Sport

This is a current University Text Book used Nationwide!

Nutrition for Health, Fitness & Sport, now in its Eleventh edition, provides the reader with thorough coverage of the role nutrition plays in enhancing one’s health, fitness, and sport performance. Current research and practical activities are incorporated throughout.


This edition welcomes the addition of author, J. David Branch, along with the return of author Eric S. Rawson from the tenth edition, both of whom are actively involved in the disciplines of exercise physiology and sports nutrition, and who have used this textbook over the years to teach their university classes.

The eleventh edition truly moves into blending the latest technology for individuals to utilize in combining nutritional and exercise choices for health and sports performance. Featured nutritional information includes the introduction to the Academy of Nutrition and Dietetics position stand on the total approach to healthy eating and to the latest report on Dietary Guidelines for Americans, while exercise and physical activity featured content includes the introduction to High Intensity Interval Training (HITT) and its possible application to exercise for health, along with the Compendium of Physical Activities. Enhanced discussion of the latest trends of various exercise applications (apps) and personal digital fitness measurement equipment, such as fitness bands and fitness watches, are also hallmarks of the eleventh edition. More than 300 new references, including clinical studies, reviews, and meta-analyses, have also been added to the text.

Comments Off on Finished Reading: Nutrition for Health, Fitness & Sport

Over 40? What Can You Recover From is the KEY!

Comments Off on Over 40? What Can You Recover From is the KEY!

High Cholesterol?

Blood cholesterol is clearly an important indicator of disease risk and worth monitoring. It’s frequently suggested that exercise may help lower and control our overall cholesterol levels and it’s frequently suggested that minimizing our overall consumption of saturated fat and food containing cholesterol may help lower and control our overall cholestrol levels as well. But the real smoking gun here… is our overall protein intake from animal based products (i.e. meat, dairy, eggs, poultry and fish). As our consumption of animal protein goes up, so too does our cholesterol levels.

The solution? Eat more plant-based foods and consume no more than 5% of your diet from animal based foods.

Comments Off on High Cholesterol?

Mindset: Positive Psychology!

Comments Off on Mindset: Positive Psychology!

Over 40? How To Reverse Type 2 Diabetes!

Comments Off on Over 40? How To Reverse Type 2 Diabetes!

The Truth! Dr. Atkins Health Records!

Comments Off on The Truth! Dr. Atkins Health Records!

Human “Check Engine Light”!

Human physiology in the vast majority of cases runs without a glitch when all things necessary for human health are accounted for; macro-nutrition, micro-nutrition, proper body composition, consistent exercise, proper sleep and intermittent relief from stress, no drugs, solid relationships, a purpose in life, etc. In other words, the body is designed to operate smoothly and for a long period of time, surprisingly many people simply do not understand the art of well-being. Wellness is a series of good choices, a health problem in most cases is simply a human “check engine light” that something is wrong with your lifestyle aka choices!

Comments Off on Human “Check Engine Light”!

Over 40? “Fat Burning Zone!”

Comments Off on Over 40? “Fat Burning Zone!”

Over 40? Disease Prevention, NOT Disease Maintenance!

Comments Off on Over 40? Disease Prevention, NOT Disease Maintenance!

Over 40? The Nutritional Gold Standard!

Comments Off on Over 40? The Nutritional Gold Standard!

Over 40? Healthy Food & Digestion!

Comments Off on Over 40? Healthy Food & Digestion!

Stoic Philosopher: Epictetus!

“We are disturbed not by things, but by our judgement about things.”

Comments Off on Stoic Philosopher: Epictetus!

Eat To Live!

How long (and how well) you live will most likely be determined by your nutrition program! HIGH Nutrition, LOW calories! Lose Weight! When people say you look too skinny; you’re succeeding! 90% of your diet needs to be dialed in all the time! Don’t drink your calories! Eat Veggies, Fruits, Legumes and Raw Nuts (in this order)! Eat whole fruit for snacks (eat a variety of them 3-5 times everyday)! Don’t eat fried food! Eat VERY LITTLE animal proteins! Eat VERY LITLE processed junk food!

Comments Off on Eat To Live!

Over 40? Don’t Drink Your Calories!

Comments Off on Over 40? Don’t Drink Your Calories!

Over 40? Weightloss and Calories!

Comments Off on Over 40? Weightloss and Calories!

Over 40? Genetics or Lifestyle?

Comments Off on Over 40? Genetics or Lifestyle?

Over 40? Everything in Moderation?

Comments Off on Over 40? Everything in Moderation?

Improve the Mind! Get the Results!

Sometimes it’s far more important to shift the focus from a smaller waist-line to a stronger mind! In other words, a healthier mind will frequently lead to a healthier body!

Comments Off on Improve the Mind! Get the Results!

Sweat Equity!

I’ve personally experienced it, and I’ve seen it hundreds of times, the power of physical activity, coupled with mental strategies, to transform lives! The right program; the right mindset!

Comments Off on Sweat Equity!

Finished Reading: The Philosophy of Cognitive Behavioral Therapy

Stoic Philosophy as Rational and Cognitive Psychotherapy

Why should modern psychotherapists be interested in philosophy, especially ancient philosophy? Why should philosophers be interested in psychotherapy? There is a sense of mutual attraction between what are, today, two thoroughly distinct disciplines. However, arguably it was not always the case that they were distinct.

This book traces the origins of modern cognitive behavioral therapy, noting a clear analogy with ancient philosophy. Robertson skillfully combines the clinical experience of therapy and the academic grasp of philosophy to write in depth.




Comments Off on Finished Reading: The Philosophy of Cognitive Behavioral Therapy

Healthy Food Doesn’t Come in a Package!

Most store food is “stored” food that’s meant to transport well and have a long shelf life; healthy, nutritious food doesn’t last long! The best way to make food last a long time is to strip the nutrients from it and package it!  Natural Whole Food is Best!

Comments Off on Healthy Food Doesn’t Come in a Package!

Vegetarians and Flexitarians Are Simply Healthier!

Vegetarians are far less susceptible to western diseases and premature death due to disease than traditional western diet consumers! Although, Flexitarians (nearly vegetarian in their approach to diet) show the same positive health effects.  Those who eat a lot of animal proteins simply don’t fair as well in their long-term overall health; more medical care, medications and disease! On the other hand, a Whole Food Diet is superior to a Vegetarian Diet although both carry great health benefits. We can discuss nutritional approaches in more detail here!

Comments Off on Vegetarians and Flexitarians Are Simply Healthier!

Fitness 4 Home Radio Commercial!

Fitness 4 Home Superstore called me recently and asked if I’d be willing to be in a radio commercial spot for them. Here it is (just push play):

Comments Off on Fitness 4 Home Radio Commercial!

South Mountain Night Ride!

Beautiful environment and plenty of solitude while breaking a very good sweat!


Comments Off on South Mountain Night Ride!

Be a Doctor to Yourself!

What you believe, what you value and what you seek in life is where the answer (Health) or problem (Disease) lies!

Question your believes! Are they rational, are they accurate or simply handed down from somewhere else? Are they a fairytale, a fantasy? Do they make you healthier or sicker? Are your personal believes random with no coherence or consistency? Should you learn more about a subject so that you know instead of simply believe?

Question your values! Why be scared when you can work to be brave? Why overindulge when you can practice self control? Why nurture anger, when you can have peace of mind?  Why be superficial when you can be profound? Why not work to be thoughtful and patient of others and less absorbed?

Question what you think is important in life! Do I need a fancier version of something I already have? Do I ignore, treat poorly or put off the people who mean the most to me?  Do I see strangers and ignore them or treat them with fairness and compassion? Am I working toward wisdom or simply wasting time chasing things of no consequence?

Examine Yourself! Organize your Mind!

We can work on these things here!


Comments Off on Be a Doctor to Yourself!

Is It Good, Bad or Indifferent?

There’s a very strong connection between our personal philosophy (how we interpret and react to the world around us and what we think is important in life) and our mental and physical health! A random, greedy, self absorbed, pessimistic, toxic, irrational, hostile personal philosophy will eventually lead to disease and mental discomfort. To know what is good, bad and indifferent in this world is no small thing, its everything! In other words, wrong beliefs will make you sick! We can work on that here!

Comments Off on Is It Good, Bad or Indifferent?

The Company You Keep!

You can catch bitterness, pessimism, cold-heartedness and failure just as easily as you can catch patience, optimism, kindness and success. Good health and bad health, you can catch that too. In other words, be careful who you spend your time with and where you spend it!

Comments Off on The Company You Keep!

Finished Reading: Stoicism and The Art of Happiness

This new guide to finding a happier way of life draws on the ancient wisdom of the stoics to reveal lasting truths and proven strategies for enhanced well-being. By learning what stoicism is, you can revolutionize your life, learning how to – properly – ‘seize the day’, how to cope in the face of adversity, and how to come to terms with whatever situation you’re in



Comments Off on Finished Reading: Stoicism and The Art of Happiness

High Protein! High Fat! NO!

Studies have repeatedly shown that high protein, high fat diets have disastrous health effects and routinely fail to secure weight loss long-term!

Comments Off on High Protein! High Fat! NO!

Why Vegetables?

Vegetables (and fruits to a lesser degree) are a richer source of vitamins, minerals, essential fatty acids and fiber than any other category of food. Animal tissue (or meat from the muscles of animals) contain far fewer vitamins and minerals, less essential fatty acids, high levels of saturated fat and cholesterol and contain zero health enhancing fiber (soluble or insoluble).

Comments Off on Why Vegetables?

Pursuing the wrong things!

Keeping the body and mind fit is only appropriate since its employed in everything we do! Yet, the vast majority of us busy ourselves with anything and everything but this…

Comments Off on Pursuing the wrong things!

Indoor Training and Airflow!

Personally, I enjoy indoor machines, but there’s one common mistake that many participants make when choosing to work indoors and that’s based on the concept of convection.

Without adequate airflow (similar to sitting outside on a hot, still day) we overheat quickly, leading to less intensity, shorter duration and a feeling of misery. Consequently, we no longer want to train indoors which is a convenient way to get the job done.

Fans built into stationary machines and ceiling fans are mostly inadequate. What’s needed? A standard floor fan that covers the majority of our bodies while we exercise in place. This will naturally lead to greater enjoyment and more consistency with your indoor training.

Comments Off on Indoor Training and Airflow!

Finished Reading: Seneca Dialogues and Essays

Alain de Botton’s bestselling The Consolations of Philosophy–later made into a six-part TV series–has helped popularize ancient philosophy and especially the work of Seneca. This superb volume offers the finest translation of Seneca’s dialogues and essays in print, capturing the full range of his philosophical interests. Here the Stoic philosopher outlines his thoughts on how to live in a troubled world. Tutor to the young emperor Nero, Seneca wrote exercises in practical philosophy that draw upon contemporary Roman life and illuminate the intellectual concerns of the day. They also have much to say to the modern reader, as Seneca ranges widely across subjects such as the shortness of life, tranquility of mind, anger, mercy, happiness, and grief at the loss of a loved one. Seneca’s accessible, aphoristic style makes his writing especially attractive as an introduction to Stoic philosophy, and belies its reputation for austerity and dogmatism. This edition combines a clear and modern translation by John Davies with Tobias Reinhardt’s fascinating introduction to Seneca’s career, literary style, and influence, including a superb summary of Stoic philosophy and Seneca’s interpretation of it. The book’s notes are the fullest of any comparable edition.



Comments Off on Finished Reading: Seneca Dialogues and Essays

Magazines and Steroids!

The majority of males get their health and fitness information from magazines that are full of professional bodybuilders and muscular models who use steriods, as well as other illegal chemicals to achieve their desired look.  Not only are these fitness role models typically using drugs to obtain their facade of health and fitness they’re frequently pedaling strength training routines that are literally a figment of someone’s imagination.  Choose your health and fitness information wisely.


Comments Off on Magazines and Steroids!

Personal Trainer Turnover!

Excited to get started with a “new” personal trainer?

How about building a long-term, on-going relationship with your “new” personal trainer?

Be careful here…

The personal-training industry has high rates of employee turnover, meaning that your newly found personal trainer is likely to be gone in the near future. One, because the definition of personal trainer is so loosely defined in the fitness industry today, setting a very low standard and two, because this position is frequently filled by those who are waiting for something better to come along with no real intention or capacity to be a professional.

Look for certifications from ACSM or NSCA, a degree in health and fitness and on-going participation in sports and athletics.

Your personal trainer should know how to stay motivated, year after year, as well as injury free.

If they can’t do that for themselves how are they going to do that for you?

Comments Off on Personal Trainer Turnover!

Finished Reading: The Antidote

Happiness for People Who Can’t Stand Positive Thinking!                                

Self-help books don’t seem to work. Few of the many advantages of modern life seem capable of lifting our collective mood. Wealth―even if you can get it―doesn’t necessarily lead to happiness. Romance, family life, and work often bring as much stress as joy. We can’t even agree on what “happiness” means. So are we engaged in a futile pursuit? Or are we just going about it the wrong way?
Looking both east and west, in bulletins from the past and from far afield, Oliver Burkeman introduces us to an unusual group of people who share a single, surprising way of thinking about life. Whether experimental psychologists, terrorism experts, Buddhists, hardheaded business consultants, Greek philosophers, or modern-day gurus, they argue that in our personal lives, and in society at large, it’s our constant effort to be happy that is making us miserable. And that there is an alternative path to happiness and success that involves embracing failure, pessimism, insecurity, and uncertainty―the very things we spend our lives trying to avoid. Thought-provoking, counterintuitive, and ultimately uplifting, The Antidote is the intelligent person’s guide to understanding the much-misunderstood idea of happiness.



Comments Off on Finished Reading: The Antidote

The Paradox!

Socrates, amongst others, argued paradoxically that it’s self-discipline or self control above all things that causes pleasure; pleasurable things frequently become uncomfortable when indulged in or pursued, they have a tendency to make us weak of mind and body as well.

Comments Off on The Paradox!

Role Model and Mentor!

“There is a need, in my view, for someone as a standard against which our characters can measure themselves. Without a ruler to do it against, you won’t make the crooked straight.” Seneca

Comments Off on Role Model and Mentor!

Next »