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August 6, 2013

Top Sources Of Calcium To Get Into Your Diet

To help you build the strongest bones possible, one thing that you will want to make sure you’re doing is eating a diet that’s rich in calcium. Calcium is the primary nutrient that you need to be taking in if you want to foster strong bone growth and development, so it pays to have a good look at your current diet and identify if changes need to be made.

So let’s go over some of the top sources of calcium that you need to know about right now so that you can see whether or not you may need some adjustments.

Dairy Products


First is the most common calcium source in the human diet – dairy products. Make sure when adding dairy products to your diet you do so wisely though, choosing lower fat varieties.

Skim milk, Greek yogurt, and low fat cottage cheese will all fit the bill perfectly.

Green Vegetables

Next, don’t overlook the calcium that certain green vegetables can supply. Broccoli as well as spinach are excellent sources of calcium and important ones for those who eat a vegetarian diet to be taking in.

Since they are so low in calories, there’s really no excuse for not getting these in. Regardless of how strict your diet is, there should always be room for green vegetables.


Next, almonds are another place where calcium tends to be found in the diet.  The great thing about almonds is that they’re also going to be a good source of healthy fats as well, so you can use them to meet your daily needs while supplying long-lasting energy.

Sprinkle almonds onto your salads, bowl of cereal, or eat a small handful to take the edge off your hunger between meals.

Canned Salmon

Finally, don’t forget about canned salmon. If you leave the bones in your canned salmon when using it in recipes, this too is a perfect source of calcium.  Canned salmon is a fast and easy option for any lunch on the go and what’s so great is that it’ll also provide you with some protein as well as omega fats along with that calcium.

So there you have some of the top calcium-boosting dietary sources to make sure are in your daily menu. If you aren’t getting these in, now’s the time to start.

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August 5, 2013

Great Bone Building Exercises

When it comes to supporting a strong skeletal system, the foods you eat on a day to day basis are going to have a tremendous influence.

But, once your diet is covered, you also need to realize the importance of a proper exercise program that will further enhance overall bone strength and development.

Exercise and diet go hand in hand with building strong bones, as they do with most elements of health, so let’s walk you through some of the top exercises to consider performing to help maintain stronger bones.

Weight Lifting

First and foremost, you should be doing a regular weight lifting workout protocol. While bodyweight training is good for building up bone strength, nothing is going to beat free weight lifting.
Adding excess weight – in the form of external weights – is going to be the absolute best scenario for building up your bone tissue as it will supply that overloading force.

Just as your muscles can only get so strong with a regular bodyweight training program, your bones will only get so strong as well.

External weights will be the best choice for optimal bone health.

Yoga And Pilates

Next, yoga and pilates are two other forms of exercise to consider. While you may not think these will do much to enhance your bone strength since they aren’t especially overloading in terms of stress applied to the bones, they will go a long way towards helping to build up your ligaments and tendons and this in turn will make your bones stronger as well.

When you have weak ligaments and tendons, you’re more likely to suffer from a knee moving out of joint or shoulder moving out of socket.

By keeping your ligaments in top shape, you can reduce bone related injuries.



Finally, the last exercise variety is the easiest one – walking. Nothing is going to beat walking as far as building stronger bones is concerned. Going walking whenever you have a chance is a great weight bearing activity that at the same time won’t overstress the bones, placing far too much tension and strain on them.

So have a good look at your current workout program plan. Are you getting these exercises in there? If not, it’s time to add them in.

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July 30, 2013


Tried to put as much humor in a relatively sad topic as I possibly could:


Mexico, you have now control the most coveted spot in the world….well, not really. The United Nations just announced a week ago that Mexico is now the most obese developed country in the world, edging out the US 32.8% to 31.8%.

This means that one in 3 people there has a BMI of over 30. This has HUGE (pun intended) implications for health and society. The more developed countries fall into this obesity, the worse our future healthcare concerns will be for us and our children.

SIDE NOTE: Mexico’s obesity rate among children tripled since 2003. So unless parents start changing what they feed their kids, it doesn’t look like the obesity cycle is likely to break.

Don’t get too sad though – according to the BMI calculator I AM OBESE TOO. The United Nations clearly isn’t taking into account all of the Mexican bodybuilders that are swaying their results.

Apparently being short and muscular isn’t calculated in the BMI chart for someone who is 5’ 5”.

I don’t know about you, but I think I MAKE OBESITY LOOK GOOD.

Back to the main issue – Why and how did they beat the US so quickly?

The smart people attribute it to “a more Westernized diet, physical inactivity, urbanization, rural-urban migration and some maternal-fetal factors” and “genetic factors inducing a higher predisposition to accumulate abdominal fat.”

But I think it might have something to do with all of the quesadillas, not the burgers and fries. YA KNOW?

So what does this all mean?

1) Mexico is moving up in the world, that’s for sure, but along with great power comes great headaches, and this one doesn’t seem like it is going to go away anytime soon.

2) If you are of Mexican decent, you might need to watch out even more closely to what you are eating because your ancestry set you up with some genes that might make it even easier for all of that delicious guacamole to be stored as extra insulation for the winter. NAH MEAN?

Stay away from those churizos,


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July 29, 2013

Good Self VS Bad Self

Let me ask you a question…

How do you talk to yourself?

At the end of the day, there is only one opinion we cannot ignore – our own.

“It took me a long time not to judge myself through someone else’s eyes.” -Sally Field

I don’t know why some people care so much about others opinions.

The most important opinion is your opinion of yourself.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

When we get upset or have something we need to really focus on, be it a big presentation, a really hard workout, or even while we calm ourselves down after something bad happens, we hear this voice.

Some of us have truly self destructing internal mental dialogues, while others learn how to harness this powerful ally and use it to push themselves further.

Does yours say:

“You got this.”
“Let’s go. Keep pushing.”
Or in the case of a needed calm down, “It’s alright. Just relax. Not a big deal.”

OR does your mental dialogue resemble something like this:

“Here we go again. You always mess up.”
“I don’t want to. I always fail.” others
Or in the relaxation case “I can’t believe them! They have some nerve!”

I’m not saying you have exclusively one kind of self-talk over another. I am only saying that usually you can tell, if you are honest with yourself, which tone predominates.

“You have to expect things of yourself before you can do them”

There has been a lot of talk in the self-improvement world over whether or not self-talk is a powerful tool or a hindrance.

I believe it can be either, depending on how you view yourself.

Self-talk will always REINFORCE what we already believe unless we take action to correct ourselves and do something about it.

For me, my self-talk usually sounds like the first list “Let’s go. Bring it” but occasionally, I find myself thinking “No, not again.”

“It’s not who you are that holds you back, it’s who you think you’re not. Author Unknown

When I do hear a voice like that, I always stop myself and ask “Why?” Many times, the answer surprises me.

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

They will be almost comical when you turn over those stones and see that oftentimes these negative thoughts are just remnants of failures in the past that have grown unchecked.

“If you hear a voice within you saying, ‘You are not a fitness person,’ then by all means go to the gym and that voice will be silenced” -Sam Bakhtiar

Perhaps it was a botched history presentation in middle school or a missed foul shot in a basketball game. (in my case not making the team in 9th grade) or The fact that my Dad left my mother and I when I was only 3 years old.

Yeah, here is my dirty laundry. I have daddy issues. That’s why I became the dad that I always wanted to my children.

Whatever it was, many times it does not have any real effect on your current performance.

As a matter of fact it can be used to FUEL your performance.

You are certainly a different person than you were in the past, and should expect to behave differently under pressure situations.

And if all this fails, just remember that nothing is the end of the world and that no one else in the boardroom, audience, etc. cares about this as much as you do, so they probably won’t care if you mess up or not.

So – the next time you have something major and you start getting psyched out, check your internal voices and ask them why they are saying what they are.

Oftentimes you will laugh at the real reasons, and from there, be able to correct it that internal voice to say WHATEVER YOU WANT IT TO SAY.

Be your best supporter, not your worst enemy.

Talk to you soon,


PS – I am from the hood so I use “Smack Talking” as motivation to push myself. When I talk “Smack” I HAVE TO BACK IT UP. I tell these young trainers everyday that at 40 I still look better than them. Now the old man has to back it up. Yeah baby BRING IT YOUNGLINGS. FORTY IS THE NEW TWENTY.

PPS – Stay tuned as tomorrow I will talk about STRESS and how it can make you FAT. I will also introduce you to
a brand new program and a lady who turned a HUGE tragedy into a victory. DO NOT MISS

PPPS – PUT AUGUST 17TH on your calendars. Our trainers and fitness family is going to the beach. Food, fun, did I mention food and more food. I am thinking of some volleyball. I got two weeks to work on my vertical 😉

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