Categorized as: Miscellaneous

I LOVE coaching and the people I am able to help !

I LOVE coaching and the people I am able to help daily. I love their intentions, passion and stories shared, The ones who pop into my head first are the ones who had a nagging feeling to jump into my challenges…….I mean really JUMPED IN! They heard that relentless voice in the back of their mind and they answered. They MADE the move to improve themselves and to accept challenges while NOT complaining about it. Life is too short for “what if’s”. YOU were MADE to be the best version of you. Are you living up to that standard?

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STOP the excuses

I’m too busy, I don’t do shakes, I don’t like to sweat, I’m too tired, I’m too old, I don’t like to get sore, it’s too boring, I like to do it my way (but want different results? how does that work?). When you say these things all you are really saying is I AM NOT worth the effort.


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When is the best time to exercise?


When’s the best time to exercise?

The time of day you workout gets a lot of buzz but how important is it? Let’s take a look at how the time of day can the outcome

When you WILL actually exercise!

Plain and simple, exercising is better than no exercise. So schedule your workout during a time you know you can complete a workout.

When you feeling BEST
Are you a night owl? Work out at night. Are you a Morning, person? Work out first thing in the morning, etc. Any time you pick that you can push yourself is the best time. The most notable physiological advantages happen when you push yourself further than you’ve ever pushed before. There’s a reason the Insanity Fitness program’s mantra is “Dig Deeper.” The more you drive yourself to 100% effort, the more you push your body into an adaptive state, which is exactly what’s needed for significant changes to occur.

If you exercise in the morning in a fasted state, your body will be forced to utilize the fat stores for energy. Over time as you continue to do so your body becomes more efficient at burning fat, which is cool.

As a last resort, you can workout in the evening. However, unless it is the ONLY time you can work out or the only time you feel at peek to perform your best it is recommended to avoid it.
Working out prior to bedtime can affect your sleep in a negative way. Exercise disrupts melatonin production, the hormone that regulates sleep, among other things. This isn’t ideal because sleep is vital to recovery.

Bottom line, we all need to exercise, and most of us can eat better too. As a matter of fact many need to drop the evening cocktail! When ingested it completely halts the fat burning process. So. when it comes to getting your best possible results eat clean, workout and remember psychology often trumps physiology. Exercise when you can focus on your performance and form. Then choose your preferred workout time based on your results. It’s really that simple. Looking for more fitness tips visit:

The BIG FIX: A sleeve to save pitchers’ arms


Hurtling fastball, after curveball after slider puts incredible strain on a pitchers arm, which over time, ca cause painful tears in the ulnar collateral ligament (UCL). To make matters worse, pitching coaches can do little to predict the injury. They can look at certain metrics – throwing speed and pitch count – to guess when a player’s arm might be in overdrive, but those aren’t all that accurate.

During spring training this year, more than 10MLB teams began using the “Motus mThrow Motion Tracking System” to keep tabs on pitchers’ arm health. Players wear a 1.3-inch device with three gyroscopes and three accelerometers just above the elbow inside a compression sleeve. An app creates a 3D model of the arm movement and calculates things like UCL torque and arm angle. Coaches get a snapshot of performance and alerts if signs of fatigue (say a drop in elbow height) appear. More precise data helps coaches make arm-saving decisions such as pulling a pitcher when his arm needs rest.

PRICE: $170

Article Source: Popular Science – Corinne Iozzio

Do you feel your metabolism has slowed down?


Do you feel your metabolism has slowed down? No worries there are several things you can do to speed it up —even if you’re getting older!

Drink 8-16 ounces of warm lemon water first thing Morning Lemon Water:
Drinking 8 ½ cups of lemon water a day first thing in the morning can cause you to burn an extra 96 calories a day. Lemon water can also help your liver detox and helping your metabolism run more efficiently

Sprinkle Cinnamon:
1 1/2 teaspoons of cinnamon a day can help regulate glucose levels, which in turn helps control weight gain. As a bonus, it can also actually help you feel full faster.

Green Tea
Drinking green tea can increase your metabolism by 4% over a 24 hours allowing you to burn up to an extra 70 calories a day, without no effort. Green tea has also been shown to aid healthy glucose levels, suppress fat absorption, prevent insulin spikes and reduce appetite.

A Dash Of Cayenne Pepper:
Cayenne pepper is known to boost the metabolism by an extra 15 to 20% up to 2 hours after consuming (OH MY). It also increases fat oxidation which will allow your body ti use fat as fuel. In addition, cayenne pepper helps suppress the appetite. As well as lessening the cravings for fatty, salty, and sweet foods.

Get Diesel:
Yes we all know having muscles looks more attractive but it also gives you a higher metabolism. For every extra pound of muscle on your body, it can burn up to an additional 30-50 calories extra a day.

Eat protein:
Your body uses about 10% of its calories to digest foods (thermogenesis). Therefore since it takes longer for your body to digest protein than carbs or fat, eating a high protein diet can boost your metabolism simply by eating high protein diet.

Swap Monotonous Cardio for HIIT:
High Intensity Interval Training like the Insanity Program will boost your metabolism for up to 24 to 48 hours after your workout is complete. As opposed to sustained cardio like running, whereby your metabolism is primarily raised during the workout and then returns to normal afterwards. With HIIT, it will cause your metabolism to spike not only during but after you’re finished because of the intensity and recovery time. Interested?? Join my Insanity Challenge here:

Good Ol’ Healthy Fats:
Be sure to get enough healthy fats from foods like avocados, raw organic coconuts, raw nuts, organic eggs, and wild caught fish to help stimulate your fat burning hormones and avoid metabolism shut down! Not getting enough healthy fats will put you at risk for adrenal fatigue, which is a catalyst for all sorts of problems, including weight gain. Healthy fats allow you to stay full and provides you with long-term energy, so be sure you are getting enough.

Brown Eggs vs. White Eggs

Brown Eggs vs. White Eggs

Brown eggs are often advertised as a healthier alternative to white eggs. You might be surprised to learn that nutritionally, both brown and white eggs are almost identical in content. The only measurable differences come from the color and breed of the chickens producing the eggs. Other differences include farming practices and grade, but these factors vary for both brown and white eggs. Choosing the healthiest eggs should not be based on color.

Chicken Color

The color of an eggshell is determined by the color of the hen laying the egg. This is very similar to how your eye color and hair color are determined by genetics. Brown eggs come from brown hens and white eggs come from white hens. The color of the yoke inside the shell and the egg white is the same for both brown and white eggs.


The nutritional value of brown and white eggs are almost identical. Both brown and white eggs contain approximately 70 calories per medium sized egg and approximately 7 grams of fat. Both brown and white eggs contain 210 mg of cholesterol and 12 grams of protein. Both white and brown eggs are rich in B vitamins and minerals such as phosphorus and choline. The only real nutritional difference is from eggs that come from Aracauna chickens, which are a blueish color and they contain more cholesterol than brown and white eggs


On average brown eggs are more expensive than white eggs. The higher price tag on brown eggs does not necessarily reflect better quality eggs, rather it is a result of specific breeds of brown hens being higher maintenance than white hens. This occurs because brown hens are larger than white hens and therefore require more food, which translates into a higher cost for consumers.

Consider Grade

More important than buying eggs based on color, is buying eggs based on their grade. Grade A eggs are the highest quality eggs you can buy. Most grocery stores sell only Grade A eggs, but if you are buying your eggs from a local farm, make sure to ask if they are grade A. Lower grades are used commercially for cooking and in places like hospitals and cafeterias. Grade A eggs have a thick shell and are normally shaped, while lower graded eggs have a thin shell or other structural anomalies.

Consider Farming Practices

Another important quality to examine in eggs is how the hens were fed and maintained. The healthiest eggs come from vegetarian fed hens. Hens that are fed a flax seed diet produce eggs with a higher omega-3 fatty acid content.  These eggs also cost more because flax is more expensive to feed hens than other grains. It is also important to buy eggs that are free of antibiotics and growth hormones.