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QUESTION: With my busy schedule what’s the best use of my time in the gym in order to get results ?

ANSWER: The short answer is compound movements. Allow me to provide a definition. Compound movements are exercises involving 2 or more joints. Examples are the bench press which involves  the shoulder and elbow and lunges which involve primarily the  hip and knee.

Compound movements provide  you with the benefit of  incorporating more muscles into fewer exercises. Additionally, compound movements require integration of muscle groups leading to improved functional strength and athleticism. Finally, the overall metabolic impact  of compound movements far exceeds [...] Continue Reading…

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I’ve had some questions concerning ORAC values recently so I’ll address them briefly at this time. ORAC stands for Oxygen Radical Absorbance Capacity. It’s a method of measuring the antioxidant value or power of a given fruit, vegetable, herb, supplement, or food. A higher ORAC number is representative of greater free radical squelching capacity. Keep in mind that the ORAC value of a specific type of fruit, vegetable, or herb can vary depending on the quality of the soil the crop was grown in, the degree of ripeness at harvest, growing season, and other variables. As an example, all blueberries won’t necessarily have [...] Continue Reading…

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Moderate to high mileage cycling, and sprint cycling as well puts great demands on the human body. To hit your best personal times consistently, improve upon them, and keep you body healthy, pay attention to your food intake and nutritional supplementation. Since cycling burns significant calories its easy not to focus on nutrition. However if you plan on cycling for many years to come, injury free, you’ll need to go to the next level.

Amino acids derived from high quality protein sources and professional grade nutritional supplements are pivotal in maintaining lean body mass/ muscle, and triggering an anabolic state [...] Continue Reading…

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The importance of proper hydration cannot be over emphasized. 70% of this planet is covered with water. 70% of your body is made up of water. What do you think it’s important to consume in significant quantity on a daily basis ?  Water.

Paying attention to hydration on a daily basis has a positive influence on sports performance, energy levels, general well being and the list goes on. Many people walk around every day in a sub clinical state of dehydration.  In this state  they are not operating at full potential. 

The following is a short list of  the benefits of [...] Continue Reading…

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Nicoya, Costa Rica is one of the Blue Zones, a name coined for a handful of longevity hot spots around the globe. Scientists and researchers spent 9 months in Nicoya, Costa Rica to study this community and ultimately to discover what cofactors here contribute to their exceptional longevity, health, and quality of life. The Blue Zone Expedition Team described the experience as life changing.

This video covers the take home message from Nicoya, Costa Rica on the keys to health and longevity.

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For years researchers have been fascinated with long lived cultures around the globe. These small pockets of people have extremely high numbers of centenarians/ 100 years old and greater, and also have exceptional quality of life in their late years. They experience a glaring absence of many of the diseases that we accept as par for the course in the United States.

According to this CNN report, lifestyle is responsible for 70% of our longevity. Our genes make up the difference. That being the case, we have more influence over our quality of life and longevity than we may have [...] Continue Reading…

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Let’s start with a foundation we can build on. The 2 most effective fat loss tools available are intelligent, customized exercise and high quality nutrition/ food.

Notice that I do not use the term diet here. The word diet implies a food plan that is done for a relatively short period of time, maybe 12 weeks, and then going back to your old way of eating. Dieting also implies deprivation and not feeling satiated from the food you do eat. Dieting implies that the approach is not sustainable. Do not think in these terms. When you are on a healthy, intelligent food [...] Continue Reading…

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Learning is one of the keys to both short and long term success regardless of the venture. In todays world if you can accelerate and deepen your learning you will get faster and better results. One aspect of learning is picking up, internalizing, and fine tuning the existing success patterns in whatever it is you are doing. Some of that can come from modeling the top people in that field.

The deepest, most complete level of learning can be called unconscious competence. At this level the components are ingrained so deeply at a subconscious level, conscious thought is no longer [...] Continue Reading…

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The list of benefits provided by meal replacement shakes is extensive so let’s cover some of it. First, meal replacement shakes provide a convenient and fast meal. Simply mixed with water or milk in a shaker you can have a healthy distribution of proteins, carbohydrates, and fats ready in minutes. Creating more elaborate shakes with extra ingredients like fruit, in blenders takes a little more time but is well worth the effort. Since meal replacement shakes are convenient and fast they solve a significant problem in our fast paced society. Meal replacement shakes are muscle building fuel that is [...] Continue Reading…

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Let’s face it ,  there is a great need for healthy weight loss and weight management solutions today. Many people are so busy they have lost track of  or were never aware of the principles that when applied lead to healthy weight loss and weight management. 

Weight management courses are a great tool to help people reach their goals. One of the keys we use in the Optimum Performance Weight Management Course  and also in our individual consulting in Scottsdale Arizona is the idea of focusing on process as well as outcome.  Let’s define both of these. Process is the daily activity [...] Continue Reading…

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