Monday, December 1, 2014


"The secret of getting ahead is getting started" Agatha Christie

There is no mystery when it comes to the BENEFITS of regular exercise and good nutrition.  Finding ways to incorporate both into everyday life can be daunting. At first. So was learning how to ride a bicycle. And low and behold it became second nature.

Making time to be active can and should be a PRIORITY.

Please continue to follow me and I'll show you how you can.

Monday, November 24, 2014


Ah Rome. The Romans definitely inherited the Greeks love of the body. However, as the empire grew larger and larger it became increasingly more difficult to manage. At it's zenith, it reached as far as present day England and stretched across to the Middle East, as well as across the Mediterranean, to Egypt and Northern Africa. It lasted an approximate 800 - 1000 year span, and it's decline was swift.


There are multiple theories as to why it crumbled so quickly. One book I've read focused on trade, specifically pottery. Archeologists have found buried shipments, tons of it...even entire ships sunk beneath the sea with their cargos intact. They have been able to trace at what point it was manufactured and where it was used. Theories point to "outside forces" overtaking them to disrupt commerce. 

One thing is known for sure, the cultural divide became dangerously wide and the average Roman citizen was in fact very, very poor. Good nutrition was practically non existent and exercise that the Greeks held in such high regard, eventually fell to the back burner, behind wine consumption. Lots and lots of wine.   The average citizen tried to drink their problems away. On the surface, it looks as if they where perpetually hung over.

 They also had a host of other problems to be preoccupied with. 

Sunday, November 16, 2014



Never one to be considered conventional, I believe change is good. Particularly if you want results from all those hours you are dedicating to exercising. 

While the routine below incorporates pretty standard moves, I continuously change the this case the amount of sets and repetitions.  Wether you aim to build mass or tone up, changing the amount of both variables is necessary in achieving the desired effect. 

For example, the first exercise calls for the Wide Lat Pull. It's aim is to work the Latissimis dorsi, the broad, wide muscles located on either side of the back. You know, when guys talk about "wings", they help give a nice v-taper and symmetry.  

If you are blessed naturally with having them you may want to go for definition with say 4 sets of lower weight and higher repetitions of 12-15. If your like me and have to work extra, extra hard to build mass, you may want to start with 3 sets of heavier weight and a rep range of 10, 8, 8, 6. Or 10, 8, 8.

EITHER way, once you get going switch it all up. Incorporate all into your routines. Don't get bored doing the same ol' same ol'.

You'll thank yourself later.

My current routine

I. Lat Pull 
warm-up set x 10
3 sets 10, 8, 8

II. Deadlifts
3 sets 10, 10, 10

III. V-bar Pull (excellent mass builder, a staple this helps to "thicken" the mid portion of the back)

4 sets 12, 10, 10, 8

IV. Barbell Shrugs

2 sets 10, 10

V. Pull ups (unassisted) 

2 sets as many as can be completed 

VI. Dumbell Shrugs

3 sets 12, 10, 10

Sometimes muscle confusion can be as easy as switching the order in which you do the routines. The take away is to simply change things up. Progress NOT stagnation.

Or in todays lingo GAINZ!

Thursday, October 30, 2014


In the book "Real Men Don't Eat Quiche", author Bruce Feirstein deals with stereotypes in masculinity. A "quiche-eater" refers to a man who lacks "the traditional masculine virtue of tough self assurance." 

Personally I love the pie and can Deadlift, Bench, and a Curl with the best of em'.


Popeye ate spinach for his strength. So much so he could squeeze the can and it popped
right out. 

One thing is for sure, real men eat their greens. And lots' of them. Sauteed, steamed, in salads, any which way I'll take as much as I can get.

ANYONE who can make those manly "GAINZ" susbsisting on Hot Dogs and Pringles please show me how and I'll pay you $$. ( Btw, I'm originally from the "show me" state.)


Popeye had his spinach, I have my chard. I can't get enough of the stuff.  It ranks second only to spinach in nutrient content. Extremely high in phytonutrients its been a favorite of mine for years. I like it with the red ribs, and usually drop it in boiling water for a hot minute, pun intended, then sautee it in olive oil. That's it. 

Lately, I've also been on a butter Lettuce kick....again.

A few years back when I ran the cafe in the city, I rotated a salad on my little menu. While a little more expensive than say romaine or your usual mix-green melange, butter lettuce, Boston, or Bibb lettuce has to be my go-to-green. Velvety, I thought then it held on to salad dressing well and looked good on the plate. Now, I know it to be low caloric, high in vitamins, all the while looking chic on a plate. (Just wait until I make Thai lettuce wraps with minced chicken)

For now I use a simple vinaigrette and some chopped egg. Hmmmm eggs and greens again.

I think I'll make a spinach quiche.

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 older 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 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.

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".