Tuesday, August 28, 2012


"I have created Fire!"

It's all about your metabolism …
what is your metabolism? What are ways to improve your metabolism? How can your metabolism work in your favor?  Everyone wants their metabolism to be working for them and to be at a higher rate, come find out why.
If you have ANY questions on metabolism you wont want to miss this!

University of Utah
LNCO 1100
255 S Central Campus Dr
Salt Lake City, UT 84112 USA

Head east on 100 S
Turn slight left onto North Campus Dr.
Turn Right onto Central Campus Dr.
Stay right at fork and follow road to far South end of parking lot

Did I mention that you need your gallon of water today, just did! 

Friday, August 24, 2012

The Power of 7

That is the number of meals/snacks that should be eaten in a day.  With that said let me quantify this statement with, these are smaller meals and healthy choices!  Eating crap food seven times a day is still crap!  You need to eat several meals throughout the day with the most important being Breakfast, do not skip this meal. 

When you wake up in the morning, first thing is to down a glass of water, not just eight ounces but sixteen or more and then get ready for the day and have/grab your breakfast before you go. 

I have mentioned things like avocado, tomato, and cucumber or grain cereal, that is not processed, like steel cut oats.  In a couple of hours you can have a snack like almonds, pecans, carrots, tomato, or bell pepper, just go with easy stuff. Enjoy your lunch, however do not be surprised if you have had a snack or two before lunch.  The mid day is usually a tough time so ensure you have healthy choices for snacking and avoid the vending machine, it is all poison!  Have a good snack and be flexible, if you have a long day get an extra snack in there so you can make it home for dinner and that your not starving for the commute where you might be tempted to stop for the all-to-easy fast-food!  Fast-food is of the devil!  It is poison, danger!  Look at a previous post about preparing snacks/meals in advance so you have the healthy choices at hand.

Alkaline Ionized water is the best water for you, more will follow about this phenomenal water and where you can get it, benefits to your body, and why you need it today!

Have you drank your gallon of water today?  Stay on track you can do it!

Tuesday, August 14, 2012

Marketing Scam

Have a coke and a smile!?  McDonald is healthy food? This is the berage of commercials you were hit with during the Olympics, but especially during the closing ceremony.  The reason we have an epidemic of obesity, diabetes, and high blood pressure lies squarely with the marketing that has been presented to America on a regular basis.  Don't believe the hype:  A coke has 7 teaspoons of sugar in 12 oz. and it is like battery acid to your teeth and your body.

McDonald's menu is full of processed food and empty calories. Every commercial on TV is basically a lie to get you to buy something, they elude to things that are cool or how you need their product but in the end it is a lie.  Don't give in!

Do your research, found out what is really in the food you eat.  Read the label!  Pay close attention to the serving size, companies are now dropping the serving size so that their product does not seem so bad.  Be an educated consumer, grow your own food, buy from a local farmers market, and be responsible for your actions.  Take charge!  You are not a mindless drone swayed by the latest fad or marketing illusion.

Sunday, August 12, 2012

Nuts about nuts

I love to eat nuts and they are not always healthy for you if they are not the right ones!  So do I eat the healthy ones?  The answer would be most of the time, however I like to eat the mixed nuts from the can and that is not good because they have added sugar and salt.  Stay away from these as much as possible, realizing they are not good for you even if they are the healthier nuts.

Almonds are a nut I have mentioned before and here is why, 10-15 of these bad boys and you get 25% of the Magnesium your body needs in a day.  Calcium, vitamin E and selenium are also found in almonds as well as being a great source of fiber

Walnuts look like a brain for a reason, have you noticed that when you look at them?  Walnuts are packed full of ellagic acid and polyphenols!  Research has shown that consuming walnuts are related to heart health, increased cognitive functions and fighting disease through the polyphenols.

Pecans are another great nut to eat because they have 20 essential vitamins and minerals!  Pecans are also linked to reducing cholesterol!  If you want the true benefits of these nuts they should be eaten in their raw organic form and not from a can, roasted, honey glazed or any other type of processing, the process changes the chemical composition of the nuts and thus they are not as healthy or can even be worse for you because of the sugar and salt!

When enjoying your nuts always remember to drink your gallon of water!

Friday, August 10, 2012

5 Minute Challenge

- deep breaths for 5 minutes
- breathe in what you want
- exhale all the trash

Thursday, August 9, 2012

Try Something New

Try a new health recipe today, something with flavor from another country.  The first dish pictured has an Italian flair, since we are going with pasta.  I would recommend whole wheat past for this dish.  I always use EEOV (Rachael Ray) anytime I have to use an oil, I really like who light it is and it tastes great.  You can sub vinegar watered down for the white wine.  The horseradish gives a little kick, use more or less depending upon your taste.

4 chicken breasts, cut into chunks or strips
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
3/4 cup white wine
1 16-ounce box rotelle pasta, cooked
1 tablespoon toasted pine nuts
1 tablespoon basil, sliced into thin strips
2 tablespoons Parmesan cheese, grated 

Throw some pesto on there
Add the peppers:
12oz jar of roasted peppers
add water 1/4 cup or use juice from jar
1+ tablespoons of balsamic vinegar
1 teaspoon of horseradish

Jamaican Jerk Chicken is a great island treat, very tastee and healthy dish.  Use fresh fruits and vegetables for this recipe, remember that canned pineapple is in syrup so there is added sugar.  Spritz the pineapple and pepper with EEOV and grill.  I oft times grill the chicken with the skin on, animal fat is good for you, however if you want take the skin off after words, this also helps if you overcook the chicken the skin will be burnt but the meat underneath will still be good.  Mix the Seasoning and oil to apply on chicken or just dry rub and use no oil.

4-6 chicken breasts or thighs
1.5 Tablespoons of Jerk Seasoning
1.5 Tablespoons of EEOV

Enjoy one of these Olympic inspired dishes while watching or re-enacting your favorite Olympic event.  This was seen on Runnersworld and modified to be a little more healthy.

Tuesday, August 7, 2012

Pain recap

 Motion is the way we get around, the question is, are we moving correctly.  Proper posture is very important and holding our core in the correct alignment, this allows us to get a workout while at work.  There are eight chains that cross our bodies six positions, across three planes.

Pain in one area of your body may be caused by another area within one of the chains.  There are several alignment tests that can be performed with corrective exercises as prescribed by your personal trainer.  Wall test, Straight Leg Raise, Seated Rotation, Hurdle Step, and Overhead Squat are the tests to perform.

Remember, Align, Challenge, Stretch!

Did I tell you to drink your gallon of water?  Just did!

Monday, August 6, 2012


Tomorrows workshop is all about nutrition.  The workshop is called: Pizza, Diet Coke, and Veggies! one of these things is not like the other.

Our most popular questions about nutrition will be addressed tomorrow night. 

How much protein should I eat?  
Do carbs really make me fat?  
Is skipping meals dangerous?  
Am I eating enough?  
Why do I keep gaining when I eat so little?
...just some of the questions we will cover in this workshop.  Bring a friend, everyone is welcome.

This will be presented up at the U in the Carolyn Tanner Irish Humanities Building Rm# 101 at 7PM.  Everyone should be there!  We will see you there! 

Did I mention that you need your gallon of water today, just did!

Sunday, August 5, 2012

Friends at OR

Some of the Progression7 crew hung out at Outdoor Retailer this weekend to strengthen relationships with some sponsors.  The weekend was successful and we even made a video or two while out there.  Jane worked hard with TruFit who has a mission very similar to ours and really wants to make a difference.

They have some cool training equipment that will hopefully be incorporated into some gyms throughout the valley.  Real X Gear with their Xtreme Cooling Towels was another great company that can help contestants as they go through the contest and more about them will follow in an upcoming workshop.

The biggest thing that was taken away from the expo was that you have to ask for what you want.  When you want something or need to achieve a goal, oft times you can get it done through the help of others.  No one can help you if they are not aware of a need, ask, let someone know what you seek and how you want to get there and see what happens.  You can do a lot, more than you know, however you cannot always do it all yourself.  Ask for help!

Saturday, August 4, 2012

Jane says

First at OR Jane Williams, trainer extraordinaire, thew down on some of True Fits equipment and she rocked it by working form, being strong, and going thru the pain.  Way to go Jane

Thursday, August 2, 2012

Plan and plan

 More can be accomplished in a day if you have made a plan for the week of what can and should be done.  Devote time each week to plan each day of the week and the tasks you need to complete.  In the evening review the plan for the day and the tasks you finished.  Look a head to tomorrow and adjust your plan to compensate for something you may have missed. 
 Make notes so when you review your week and plan for the next you will know where you have been and if you are on track for where you are headed!

Remember to add a gallon of water to your daily routine!!  Put it on your schedule!

Wednesday, August 1, 2012

Kiss Pain Goodbye

I can’t wait to be part of the Health & Fitness WORKSHOPS by Jeromy Williams.  The first one is Thursday, Aug. 2nd, at 7pm (“Kiss Pain G’bye” – all about proper Kinetic Movement and Brain Function to avoid surgery and stay active without pain and without drugs to cope).

I believe in No Pain, No Pain

There is a pain you have to endure but that is only when I am working as an athlete to achieve a goal, finish a race or train harder.  However I want to avoid injury.

Come listen to this workshop and learn how your body movement should be
This will be amazing!

Contestants watch for an email about the other topics.  They are fun, entertaining, but more importantly consist of real science, current research, and strong statistics that will help you with the best results during the contest.

Carolyn Tanner Irish Humanities Building
University of Utah
215 S. Central Campus Dr.
SLC, UT 84112

The Core Crew

Big ups to everyone who helped out with the initial weigh in!  We are so excited for another contest to begin!  Congratulations to our contestants who are putting themselves out there to make a difference in their lives, we welcome you and introduce you to "The Crew"  So much more will follow on the website, however be sure to follow this blog so that you can get all the latest information as well as daily (most days) tips.

Sunday, July 29, 2012

Good and bad

In the spirit of the Olympics, I have to make a short concise statement. World-class athletes can have an off day. The difference between the winner and everyone else is oft times shaking off disappointment and errors, focusing on their goal.  You can do the same, if you have a bad day or week, just focus on your goal!

The best gymnast in the world did not make it to the all-around competition because of minor errors, so if the worlds best can have an off day or miss their mark, there is nothing wrong with you having similar results.  Just move on!  The past is the past, that was yesterday, now only today matters!

Saturday, July 28, 2012

Slow your roll

Hello contestants of the BFC, there are so many wonderful people who came to the weigh in today, it was a very exciting day!  The next seven weeks will be amazing, props to "the crew" who volunteered their time to make this event successful.  Everyone was on their A game today!

Today after I met a lot of great people at the Big Fat Contest weigh in at Murray Rec Center, I was hungry and thought I would stop off at Rumbi Grill.  I order something a little different than my usual Brown, Jamacian Jerk, Steak action and went with the pork(why didn't I snap a pic). It was a great meal and after I was finished eating I looked at my wife's plate and she had less food than I did, which is unusual because I put away a lot of food.  Then it hit me, I used chopsticks which required me to eat my food slower and to get less in my mouth.  So if you want to work on portion control, use chopsticks!   If you are not good with using them, that is okay you will eat even less.  Anyone can use them with some practice, however the point is that you need to be deliberate in your consumption of meals.  Chew your food, make a game of it, at least 20 times you have to chew before you swallow.  By eating slower you will eat less since it takes time for the stomach to let your brain know that you are full.  In addition to that only eat until you start to feel full, do not eat to the point of being "stuffed".

Did I mention that you should drink your gallon of water?!  You are doing great keep it up!

Friday, July 27, 2012

Change is Slow

Did you wake up one morning and found that you had gained 60 pounds, or that you were a chain smoker, or an alcoholic? I didn't think so!  Changes are slow with the exception of certain drugs that you should not even try once because they are so addictive.  With that said, why do you expect change to be rapid?  Imagine if change was rapid and you gained 40 pounds one day and then lost 35 the next, what would that do to our bodies?  I don't think it would be healthy.  Healthy changes take commitment, whether you realize it or not you are committed to unhealthy choices even without trying to.

Today is the day to make a change!  Note that I said a change, as in one.  Another mistake is trying to change a lot of things, get focused!  Pick one thing you want to change and then make a plan of how you will achieve that change.  I want to drink a gallon of water a day because I know it is good for me.  Now tell someone else about this change you want to make, because now you are accountable to them.  Stay focused on the change you want to make and you will get there!  We head in the direction we are looking.  Have you ever been riding your bike or driving and you look to see if someone is behind you or in the other lane and you find your self drifting in the direction you were looking.  Use your natural tendencies to work for you, no need to reinvent the wheel here!  Be strong! Stay focused!  You can do it!  You have infinite power!  Decide!  Do!

Thursday, July 26, 2012


 Doing the same thing over and over again expecting a different result is what a lot of us do.  We want the days to be better and we have the same attitude as the day before.  If we are not positive we will not have positive days as our thoughts of today become tomorrows actions.  Break away from the crazy cycle of whatever is afflicting you, become the change you want to be.

 The crazy part is that we only need to make minor changes to see big results, the biggest difference in our thoughts and actions is purpose.  Be committed to the change you want and it will happen!

Let go of the self-doubt, I believe in you and your abilities more than you do, however you can get there as well just believe in you and shutdown those self imposed limitations with positive thoughts and affirmative actions.
 Live with purpose and live each day on purpose!  Today is a gift!  You are a gift to yourself and others!  You may be inspiring people and do not know it!  Live like you are an example, you are an example!

Wednesday, July 25, 2012

Motion is the potion

There is magic to be had for your body by just doing some movements throughout the day instead of simply sitting at your desk!  Move around!  Motion is the potion that will help you feel better!

 Core focused motion!

Moving does more for your body tone than anything else!  Doing simple little exercises at your desk while working or getting up the correct way will help you to strengthen your core as well as burn calories without putting forth a huge effort.  Turn your day in the office to an exercise plan that will make a big difference in how you feel.  The stairs are your friend, use them instead of the elevator.

 Pretend the bench is your chair, no dumbbells in your hands

When sitting at your desk, sit at the front of the chair, do not "sink" into the chair.  Pull your core tight, pulling your belly button to the back of your spine.  Feet together. Keep your shoulders straight and back, the spine should be flat, especially keeping your core tight that forces the lower back to be flat instead of curved in(Check example above).  Remember to breath while doing this.  When you have your core position correct, flex your glutes, making them as tight as you can and hold it for a couple of seconds then release for a second and tighten again, repeat this over and over.  You should begin to feel a burn, this is a workout without a lot of work, while at work!

If you have a hard time getting the position on your chair correct, imagine you are sitting on a balance ball.

Monday, July 23, 2012

Time crunch

We all have very busy lives, however with a little planning and forethought you can make a big difference in how you can be busy and still eat healthy.  Have you been at work and had to go out somewhere because you did not have time to get a meal together before going to work?  Have activities after work and may or may not get to go by your home before heading out?  How can you enjoy healthy eating when fast-food is not healthy?  Plan ahead and prepare meals and snacks ahead of time.  Saturday or Sunday take a few minutes to plan and then prepare food for the coming week.  Divide up carrots and celery sticks into individual bags so that you can snack on them at any time at work or on the run, just grab and go.  Keep an apple or banana at hand so that you can use it is a snack.  Prepare a couple of healthy meals and then put them into containers in the proper portions so at mealtime at work you do not have to think just pop it in the microwave and your ready to eat in minutes.  I have spoken of Almonds before as a great snack, just take 20-30 of them in a bag and keep them in a handy spot like a drawer at work or in your purse to use when your in a rush but need something healthy to eat.  Your busy, however make that work to your advantage and save some money from going out to eat!  Always remember to drink your gallon of water today!

Sunday, July 22, 2012

Jumpstart your metabolism

Start the morning with an avocado, cucumber, and tomato to change your pH level to be more alkaline.  Keeping your body naturally aligned requires eating more alkalizing food that balances all the acidifying foods like sugar, fruit, and artificial sweeteners.

Most foods that we eat are acidic because they are the foods that are sweetened or full of preservatives while the foods that are alkaline are vegetables and a few fruits like avocado, tomato, and limes.  Watermelon is your friend when it comes to fruit, it has an almost neutral pH level.  Watermelon is a star!

Weight loss is a result of your body being in balance.  When your body is not in balance the body uses it natural defense of storing food for later use, this becomes fat because the body stores fat for a "rainy day"  In addition to eating more alkaline foods, always drink your gallon of water per day

Thursday, July 19, 2012

Affirm the Positive

 Why are positive affirmations so powerful?  When done correctly we are reprogramming our subconscious mind to affect change in our conscious life.  We can remove doubt, increase confidence, change beliefs, and remove limitations.  When we realize that we have set our limitations we can work on changing what we believe to be possible or what we can attain.  Our thoughts are so powerful, when we couple this with a change in our health we give ourselves the energy we need to make anything possible.  Are you ready to make change?  Do you believe that anything is possible?  Who do you want to be?  What change do you want to affect upon the world and others?  Are you a force for good and a force to be reckoned with?  I believe you are!

Take a couple of positive statements about yourself and write them down,  Keep it simple!  They should be positive!  They should be actions!  I am a fast runner!  I will endure! I run relaxed with speed!  These are affirmations that I use before running and during running!  I repeat these with conviction and desire!  I believe them!  Did you write down a couple simple statements about who you want to be or do?  If you do not write them how can you affect change within yourself?  Go write them down, make yourself accountable.  These affirmations can be placed on your bathroom mirror, at your desk, in the car, and other places you find yourself each day.  Read them aloud and with power.

Remember that you are unique and that you want to be what works for you.  Do not think about what others have or their lifestyle.  You can emulate someone whom you believe in what they do, how they treat others, an infectious smile, or how they work hard.  Create your own lifestyle that is true to you.
Does that make sense to you?  We are not carbon copies, however we can desire to have similar traits of someone we respect or know.  Realize that anything worth having requires effort on our part to affect change!  That is to change ourselves!  We can influence others!  We can believe in others!  Change is up to the individual!  Only you can change you!  Be the difference, make the difference, be the power and affect change in your life!
 Be the person you want to be!  Personal effects are great however you cannot take them with you when you die.  People remember who you are not what you have!