Wednesday, May 20, 2015

National Physical Fitness and Sports Month


The month of May is National Physical Fitness and Sports Month and I believe an excellent opportunity for a renewal. Renewal to becoming and staying active. Remember New Years? Summer is close by and what better way to prep for it. 

If you are like me your planning to be very busy.

Not everyone desires to be a tri-athlete, however everyone can I believe find an activity they enjoy and that gets them moving. I know folks who live for their pick up games. I have two long time friends who are dedicated runners, and another who is an avid swimmer. All have careers and day jobs. They choose these outlets because they like them and gets them moving.

PAG Physical Activity Guidelines 

The website above provides an excellent platform to getting started. Lead by The Office of Disease Prevention and Health Promotion, I believe it an excellent resource.

Get the blood pumping, heart rate moving, get stimulated and sweat. Feel better. Exercise does that. 

It's a proven fact. 

According to an article by the Mayo Clinic, moderate exercise includes things like brisk walking and mowing the gard.  Vigorous exercise would being running and dancing, while strength training uses weights or heavy gardening. (Get the rake out)

My Advice
  • If your beginning start small. Take the stairs not the elevator or go for a walk. Enjoy it. Look at what's around you.
  • If you see someone extremely fit ask them what inspired them
  • Don't ask your kids to mow the lawn. You do it. Ask them to fold all the clean laundry.
  • Try. Make an effort. Dedicate time to exercise and call it "me time"

Sunday, May 17, 2015





Get Fit

Wednesday, May 13, 2015

SALADS Pt 2 Getting Creative

Summer is a few weeks away and no other meal say's it more than a fresh, crisp, zesty, salad. They are relatively easy, and some of my best creations come from ingredients I have on hand. The more elaborate ones I plan for, say a nicoise were each ingredient takes time to prepare.

The bean salad above is a stand by of mine and I add whatever I can to the base ingredients. Very high in protein, it makes an excellent lunch the next day at work.  And you save a few bucks. Something I am quite keen on.

Get Creative
A few years back I worked in a restaurant where I discovered Chermoulla, a traditional marinade found in north africa and  used mainly for seafood. It seemed as though it was on everything. I took to it and have tailored it to my own. A variation, I use it to change traditional Tuna Salad into something people really love.

My recipe is very easy, not time consuming at all, and to me is the epitome of eating clean. The aroma while chopping cilantro and parsley is amazing. Sort of aromatherapy.


Traditional chermoulla uses preserved lemon, however for my recipe I use the the juice of one lemon and about half of it's zest. Of course garlic, a pinch of salt, and some of my favorite seasonings, ginger & cayenne. 

After chopping the ingredients I combine them to form a paste. Then fold in chunk white albacore tuna from the can, packed in water, and drained.

This on sourdough bread panini style is unbelievable, however today it is a salad so I chose romaine lettuce. 

Blemish free, washed and chopped I then make the dressing. A very simple dijon vinaigrette. 

Dressed & Ready

Today it turned out the best I've ever made it. For an incredibly fresh, incredibly clean, easy lunch email me and I'll send you my exact recipe!

Eat Well. Live Well.

Thursday, May 7, 2015


 "The world is our great gymnasium where we come to make ourselves strong" - Swami Vivekananda

The gym is a sanctuary for many people, myself included. However even the most avid gym dweller needs a change of scenery from time to time, and mother nature provides us an abundance of locations all across the world to work on ourselves. 
The weather is changing and what better reason to get ready for summer than to spend time in the outdoors and get in shape. Seriously. Take a break from the treadmills and dumbbells and go outside. 

Live Well

Over the next several weeks I will be sharing several workouts I've put together for the outdoors. Solo workouts for when you want to get in the zone. Each are designed to give you an all over strength training as well as to get and keep your heart rateup,  all the while enjoying your surroundings. No dumbbells needed. Guaranteed. 

I hope you follow.

Thursday, April 23, 2015



The state of quality of having or producing clear visual definition

Extremely enthusiastic

 Focus. Be Intense. Get Fit.

Wednesday, April 15, 2015


"There is no love sincerer than the love of food" - George Bernard Shaw

To me a salad is about the easiest thing in the world to prepare. Perhaps next to boiling an egg. I mastered that one a few years back. (There is an art to not getting the gray around the yolk.)  

Go to any supermarket now and you'll find a melange of pre-washed, pre-packaged, lettuce varieties ready for your favorite serving bowl. In some countries salads are served after the entree, a custom I like to do from time to time. 

Just about anything can go into a salad. When I ran the cafe I got in the habit of putting just about anything and everything on them. Partly out of necessity as I didn't want to waste ingredients used for other things, like the "Omelette of the Day". I  learned to get very creative.


Salads are not about the dressings although I do make a mean balsamic.  They are about the freshness of the ingredients. Crunchy greens, ripe produce, a real flavor punch. 

Peasant Salad

The weather is changing and one of my all time seasonal favorites is the Greek Salad. Also known as a "village salad" it is traditionally made with tomatoes, cucumber, feta cheese, olives, and oil and vinegar, however there are a number of variations to mix it up. The one I ate above has chick peas for protein as well as marinated artichoke hearts.    

For the finicky diner or person with a restricted diet salads are a perfect way to eat what you want in it's freshest possible state. Raw foods as we know are loaded with nutrients. The very nutrients our bodies need to help us shine.


Friday, April 3, 2015

Music...makes the people


Just as there is dynamic stretching and sets to get you warmed up, I use music to help get me psyched as well. Once I leave the outside world behind my focus is on the task at hand. 

My workout

It then becomes all about me and the iron. Period. Gym's are communities and there are all kinds of people to make friends with. It does take a village after all. But this post isn't about why I workout or how to make friends. 

It's about how to get and stay in the zone. 


I love a good remix and it seems every song out there has been done at least twice. Here is an old school by none other than Thunderpuss for Tamia's   Stranger In my house.

I usually play this as I leave the locker room and come down the stairs workout journal and water bottle in hand ready to do my THANG.