Monday, October 13, 2014


I find a great deal of satisfaction in finding inspirational quotes. Over the years, I have found dozens that have "struck a chord."

This week, I am reminded of something said to me years ago by my big sister. She said it to me long before I ever decided to make exercise and fitness a passion or career path. In fact, she said it to me when I was quite young and first entering the work force.

 Interviewing for a job can be a nerve wrecking experience.  I was new to it and had become quite discouraged.  She simply told me,

"Look yourself in the mirror and tell yourself, "I will never let you down."

To this day I think of that quite often.  Sometimes, when at the gym as I'm looking at my form/technique in the mirror, I think of it and smile. I cannot help but think of not only all of the absolutely awful job interviews I've been on, but the times I've never thought I'd reach my goal, get that extra rep, or break that plateau. It works. 

So thank you big sis, and congratulations.  You go on the list! 

Monday, September 29, 2014


I focus a great deal on the GREEKS. I am absolutely fascinated by them and their civilization.

 In regards to fitness, they are credited with:
  • Inventing and refining organized fitness training
  • The OLYMPIC games
  • Establishing the foundations of what is now known as Physical Therapy
  • Incorporating fitness training into youth education
  • Inventing the Barbell/Dumbbell (yes, they did)
.....and a great deal more. They believed a strong body equalled a strong mind. I do as well.

Soon, I will be moving on to the Romans. A complex civilization that ultimately become one of the largest empires in the history of the world. And eventually declined. There are many, many theories as to why. 

One thing is agreed upon. As the empire grew, so did the Roman waistlines, and overtime fitness and health became less and less important to them. Why?


My quest is to truly find ways to help people incorporate some form of fitness into their everyday lives. And make that a priority. Neither of these two great civilizations had lattes, reality television, or drive-thru fast food. Both had a host of other outside influences to derail them from focusing on daily health and well being. They, the Romans, seemed to become quite literally, "to big for their britches". (or robes, rather). I plan to find out as much as I can as to why.

We are a great nation. Full of great people. Yet we are becoming more and more sedentary. 

I believe we can be both "Thinkers" AND "Doers".

Friday, September 5, 2014

NUTRITION BASICS I went Vegan....for an hour.

I'd like to say this loud & clear, I LIKE my meat proteins. Really. I am a carnivore. 

1. A person or animal who eats meat.
A man who eats steak is an example of a carnivor.

I like it that way and I ain't crossin' over. 

However, the other day I got the idea to try a Vegan restaurant in my neighborhood. Partly because I did not want to cook, it's close by, and partly because it's so inviting. On a corner, with an all glass facade and sleek, it has a very "moderne" appeal to it. It seemed like it was time to try. 

I loved it.

Here on my blog, I talk about "eating clean". Preparing food for yourself is one thing. You are in control of what goes into that. Dining out is a whole new challenge. This establishments menu clearly states for those with issues, "No GMO" "No MSG" "Gluten free", etc.

In short, if you can't eat here you probably shouldn't go out. Stay at home and cook. It's very rewarding.

The Spring Rolls above, with vermicelli, lettuce, and herbs where about the freshest I've ever had.

The dish above, listed as "Chinese Broccoli Delight" had teriyaki marinated soy protein and if I didn't know better, tasted like meat. Throw in some al dente carrots and I left with an even newer appreciation for tofu. 

Tuesday, September 2, 2014


"Energy and persistence conquer all things" - Benjamin Franklin

Mr. Franklin was not a fitness guru. He was an author, scientist, politician, inventor, and one of the Founding Fathers of the United States of America. A very smart man.

This is one of the most inspiring quotes I've found to date. 

In order to conquer life's hurtles you need energy, persistence,  and determination. A strong body and mind will certainly help you. Preworkout drinks will give you energy. So will a strong cup of coffee. Wanting to improve your body and health comes from a desire within. 

Deep from within. 



Wednesday, August 27, 2014


I've been feeling like I've been needing to switch up my workout routines again. Never one to be considered conventional, I believe in stepping outside the box as much as possible. 

Those in the "know" know, that variety is key. It may seem like the fitness industry is changing every month. It is. There are new discoveries and even newer trends all the time. 

The other day I came across this and it inspired me to change things up. Again.

I train my "guns" aka the Bi's like nobodys fool because let's face it, who DOESN'T want an impressive set? I'm not trying to get nominated for Mayor of the Gym, but I am proud of my hardwork.


Perhaps you just want to go big. Really big. 

I went back through all my workout journals (I STILL have them) and put together this routine. I would classify it right at that transition from Intermediate to Advanced as it incorporates Drop Sets, my variation on Drops, and a set I call "The Marine", as a former Marine once showed me his particular way of finishing his workout. 

The MAIN focus here is FORM. Follow as strict form as you can. Notice I am not mentioning weight amounts, 1 rep Max formulas, etc. for several reasons.

 Pick weight amounts you can do 3 sets of 10 with STRICT form and then adjust...UP!


  • ELBOWS IN (but not flush)
  • DO NOT "SWING" the weight
  • STAY as CONTROLLED coming down as coming up.

BARBELL CURL (Wide grip)
warmup set x12reps 
4 sets 10, 8, 8, 6reps

5 sets 5reps 
lower weifht by 10lbs
5 sets each to failure


Swearing....I mean sweating yet?

4 sets 8,8,6,6

"MARINE CURL" - Finishing
rep count down
Stop at 5, if you haven't already.

 I'ts been a week at this one and I'm giving myself 6 before I do the progress pics. 

Monday, August 25, 2014


Saturday, August 23, 2014



Simply put, I think carbohydrates have gotten a bad rap over the years. As I sit in my neighborhood, over priced, hipster coffee shop, albiet with a lighting fast Wi-Fi connection, and eating a bagel with cream cheese, (ON a gym day no less) I can't help but feel I need to give them a little shout out.

Carbs are the bodies go to source for energy. And in todays world we sure need a lot of energy. Energy to move lightning fast about our lives, keeping up with the Kardashians and the such. Eliminate them (Carbs) and the body goes to other things to convert to energy. Like the high Protein content you worked so hard to incorporate into your diet. And as I'm sure you know, you need that to build lean muscle.

and one of the three (3) groups i.e. PROTEINS CARBOHYDRATES & FATS the body needs.

I stick to the basics, like eating them earlier in tbe day and before a workout. For fuel i.e. E-N-E-R-G-Y.

I think of the days when I worked in restaraunts and people would order salads because they "were counting calories", specifically ask for "no croutons" and then get ranch dressing on the side. 

Folks, you do not need to be a registered dietician to know that those four croutons are much, much less detrimental to your goal/goals than all that buttermilk. SMH (Shake My Head) as well as The Center for Disease Control's website basics/carbs.html breaks it down well (pun intended)

Now go forth and do not be afraid......of those carbs I say.