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Sleep Part 2: How do I fix it?

  What we’re getting into now is ‘Sleep Hygiene.’ Spelled out simply, ‘Sleep Hygiene’ consists of habits and practices that are conducive to sleeping well on a regular basis. The best times to sleep 10pm-5am are the prime hours we’re geared to have our head on the pillow. Why is that? Evolution my friend. There are very few places on the planet where it isn’t very dark from 10pm-3am, and that’s when the bulk of our real recovery happens. But you said 10pm-5am! Correct, this is because your body begins to ramp up its production of cortisol roughly …

Roasted Root Vegetables

Prep Time: 15 minutes Cook time: 30-45 minutes Ingredients: Favorite root vegetables In this mix, I have equal amounts of – Beets Carrots Parsnips Extra Virgin Olive Oil Salt Pepper Cayenne Pepper Dill or Thyme Instructions: 1. Preheat oven to 350 degrees. 2. Peel all root vegetables and cut them up into 1-inch size chunks. 3. Place all vegetables in a bowl and mix up with extra virgin olive oil. 4. Season oiled vegetables with salt and pepper to taste. For a bit of spice, add 1 teaspoon of cayenne pepper. Mix well. 5. Pour mixture into rectangle …

Tracking your Numbers

You come into the gym 3, 4, maybe even 5 times a week, warm up, do your lifts, and complete your workout. You put your work in an hour each visit, then go about your day. How do you know if you’re improving? Do you track your numbers and workouts? If not, there’s a handful of reasons why it is beneficial to keep your data. 1. You can see the difference in progressions over a period of time. It’s great to see your progress in movements and weight as time goes on. It’s humbling to see where you’ve …

Steak Marinade

This marinade is great for any cut of steak or steak tip.  Prep Time: 5 minutes Marinating time: 10 minutes – 1-2 hours Ingredients: Preferred cuts of Red Meat (NY Strip Steak pictured) Extra Virgin Olive Oil Balsamic Vinegar Fresh Ground Pepper Fresh Ground Sea Salt White Pepper Instructions: 1. Remove steaks from packaging and lay flat in the container you are marinating them in. 2. Drizzle extra virgin olive oil and balsamic vinegar on top. 3. Grind a generous pepper and sea salt on the tops. Shake white pepper on tops to taste. (Don’t put too much …

Paleo Challenge  – Exit Strategy: Part 1

Congratulations! You’re now halfway through 40 days of nearly perfect eating! By the end of this, you’ll also have accomplished some amazing things like resetting your metabolic engine, reestablishing your gut lining and breaking your addiction to food insanely high in nasty processed garbage. That’s a lot in just over one month! You’ve probably noticed some other things too. Changes in body composition, increased energy levels, and physical performance. You also might be thinking, “Well that’s it. I’m finally done on the 21st!” Well, you are, and you aren’t! You see, this challenge is just the beginning. It …

Grains, Guts, and Gluten

Why no grains? Damage to your gut lining Robb Wolf warns we’re all impacted by grains. Perhaps not to the same extent as say someone with full blown celiac, but affected nonetheless.  Damage to gut lining means we won’t absorb nutrients properly. To add insult to injury, the gut is now ‘leaky’ and can allow unwanted materials into our systems. So even if we are eating the right nutrients, our bodies won’t be able to use them. Deficiency Grains contain phytates that bind to minerals such as iron, zinc, calcium, and magnesium. So even if these minerals are present …

Manage your 'Stress Bucket'

  We’ve all got way too much going on these days. Today’s lifestyle of 24/7 connectivity seems as if it was specifically designed to wind you up and beat you down. And while there’s ‘good stress’ and ‘bad stress’, your body doesn’t recognize the difference. You simply can only take so much before your ‘stress bucket’ is overflowing and bad things start to happen. Since most of us can’t just up and quit our jobs and other responsibilities, we need to find other ways to cope. Here’s a short list of things I find helpful: Meditation – This …

Balsamic Roasted Brussel Sprouts

Prep Time: 15 minutes Cook Time: 25 minutes Ingredients: 1.5 – 2 lbs Brussel Sprouts 4-5 slices of bacon Shallots Balsamic Vinegar Extra Virgin Olive Oil Instructions: 1. Heat Oven on Bake to 350 degrees and place Reynolds Wrap foil on a 1 or 2 flat baking sheets. Grease foil with light olive oil. 2. Chop brussel sprouts into quarters. 3. Lay chopped brussel sprouts flat on baking sheets and drizzle balsamic vinegar over them. Place into oven till golden brown. 4. While sprouts are cooking, fry up the bacon in a large pan and dice shallots. 5. When the bacon is …

I Quit: the Hidden Cost of a Habit

A habit is defined as an acquired behavior pattern regularly followed until it has become almost involuntary. I bet anyone reading this has at least one habit you’d like to drop out of your routine. Whether it’s smoking throughout the day, drinking after a hard day’s work, or 4 or 5 cups of coffee in the morning, we all have that need we crave most that’s usually followed by some form of regret. The vicious cycle repeats and repeats till the year is almost over and resolution time is right around the corner. But the new year doesn’t …

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When it comes to long-term fitness success, one of the biggest obstacles is nailing down your nutrition, having a solid grasp of what you need to eat, and just knowing which tasty, effective recipes your family will love, too.


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 or give us a call at 978-494-0606.