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We’ve talked a lot about the vitamin D crisis here in the past. But how do you know if you’re getting enough without overdoing it? An app we’ve discovered called Dminder will tell you how much you need based on who you are, what you’re wearing, and where you are.  It will even take into account your supplementation of D3. This little app is free, but for $1.99 it will track your Vitamin D levels over time. This is well worth it if you regularly spend anytime in the sun.

Read more about the benefits of Vitamin D here.


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Here’s an interesting article forwarded to us by Doctor B.

Exploring Why Some People Get Fitter Than Others

Initially reading it I became annoyed with the premise.
“Of course a rat bred to respond positively or negatively to exercise are going to do just that!”
But then the author sums up Dr. Wisloff conclusions on the study nicely.

But the potential lesson of the new study would seem to be, he said, that we should closely monitor our body’s response to exercise. If after months of training, someone is not able to run any farther than he or she could before, maybe it is time to change the intensity or frequency of the workouts or try something else, like weight training. The genes that control the body’s responses to that activity are likely to be very different than those involved in responses to aerobic exercise, Dr. Wisloff said.

That’s good solid advice right there.

Figure out how you’re responding to your workouts and adjust accordingly.
So yes, we are stuck with the gene our parents gifted us.  But should we just blame lack of progress on our DNA and quit?
You can if you want, but I know what I’m going to do. I’m going to adjust the things I can affect:
  • Nutrition
  • Exercise (frequency, type, volume, intensity)

Will those things change your Genotype? Nope.  But they can and will alter your Phenotype.

(“Phenotype” is an organism’s actual observed properties, such as morphology, development, or behavior.)

It’s because of the Phenotypes ability to adapt to stimuli that identical twins can be so different from each other.

So I’m going to keep tracking my numbers; lifts, met-con times, body weight, BioSig info, really any data I can grab.
I’m also going to respect my genotype, but adjust my workouts and life style to manipulate the hell out of Phenotype!

Use these holiday eating tips to keep you on your game…



  • Drink plenty of water
  • Eat something solid, preferably clean proteins and fats, BEFORE you head out


At the dinner table…


  • Prioritize Protein!   Focus on foods that are high in protein.  The term protein is derived from the Greek word proteios, meaning “primary” of first importance.  The satiating effect of protein will help you resist gorging yourself with that twelfth helping of dessert.
  • Watch those drinks! Alcohol can lessen inhibitions and induce overeating while non-alcoholic beverages can be full of calories and sugar.
  • If you have a food allergy consider bringing something to the party yourself, that way you know there will be at least one item you can enjoy.

Fall can be a crazy time for everyone.  Make sure you are getting the most out of your training by reducing stress with these simple changes.  The bolded tips are basically free so NO EXCUSES!

  • Eat clean! Paleo, elimination diet, etc. — you know what works for you. And yes, this means no or little drinking.
  • Sleep 8-9 hours a night.  We know how busy you are, but do your BEST!

“Studies have shown that being just half a liter dehydrated can increase your cortisol levels.” Read more here.

How much should you be drinking per day?  37ml/kg of body weight per day.

So if you weigh 140lbs = 63 kg x 37 ml = 2.3 liters per day

We have previously mentioned The Environmental Working Group here and their very cool website –www.ewg.org.

The site provides thousands of guides, databases, and watchdog reports to identify safe products. It’s a tremendous resource to help you understand which products are safe to use, so you can avoid loading your body with toxins (such as parabens).

Now you can carry them in your pocket!  EWG has released two free apps.  Be sure to check them out!


The Dirty Dozen and the Clean 15
(iTunes link https://itunes.apple.com/us/app/dirty-dozen/id312336368?mt=8 )

Skin Deep
( iTunes link https://itunes.apple.com/us/app/skin-deep/id703155791?mt=8