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Over 40? Know Your Shoulder Girdle!

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Over 40? Wellness is the Key!

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Over 40? Fiber Matters!

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Over 40? How to Beat High Cholesterol!

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Over 40? I’ve Tried Everything!

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Currenty 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.

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Over 40? Train Smart! Microtrauma!

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Which Exercise Machine Burns the Most Calories?

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Over 40? Most Trainers Suck!

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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.

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

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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.

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Mindset: Positive Psychology!

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Over 40? How To Reverse Type 2 Diabetes!

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The Truth! Dr. Atkins Health Records!

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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!

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Over 40? “Fat Burning Zone!”

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Over 40? Disease Prevention, NOT Disease Maintenance!

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Over 40? The Nutritional Gold Standard!

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Over 40? Healthy Food & Digestion!

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Stoic Philosopher: Epictetus!

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

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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!

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Over 40? Don’t Drink Your Calories!

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Over 40? Weightloss and Calories!

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Over 40? Genetics or Lifestyle?

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Over 40? Everything in Moderation?

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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!

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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!

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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.




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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!

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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!

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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):

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South Mountain Night Ride!

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


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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!


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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!

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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!

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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



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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!

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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).

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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…

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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.

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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.



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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.


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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?

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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.



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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.

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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

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Real Food, NOT Supplements!


To reduce a naturally grown vegetable or fruit to a reductionist scientific way of thinking, where we tease out one particular vitamin, mineral or antioxidant and attempt to bottle it as a healthy alternative to eating produce, is superficial thinking and wrong-headed – a “stuck in stupid” approach. Life requires, in many instances, a sense of mystery and acceptance of what we don’t know and sometimes can’t know. Believe me when I tell you, current food technology has no idea what makes a fruit or vegetable so healthy for our physiology; so don’t succumb to oversimplifications and fancy bottles, pamphlets and marketing campaigns – simply eat the real thing!

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The Meaning of Life?

It boils down to having a “WHY”! Why do we live? What’s the Point? What’s important to us? A meaningful career? A close family or family member? A friend? A pet? A religion? A Philosophy? More time to experience life? Further personal development? A book to be written?

Whatever the “Why” may be… we must have one! It is our motivation!

As Nietzsche stated: “He who has a why to live can bear almost any how.”

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Prepare Your Own Food!

A sure-fire way to gain weight, and lose control of your health, is to consume food prepared by others (i.e. restaurants, catering services, potluck dinners, etc.). You can’t take responsibility for your weightloss goals, or your health, without knowing what’s in the food that you consume and that starts by preparing your own food. Eating out frequently abdicates your personal control to someone who has no interest in your health and weightloss goals.

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