Believe it or not, we are already in the month of April! Crazy isn’t it? Four months ago, many people around the world made health and fitness goals and most of those goals are likely still attainable. Some people are a little behind and understandably so, but there are many other people who are having … More Success is a Planned Event
Benefits of Cold Water Therapy (Cold Water Immersion) This topic is about one of the least popular, but most effective recovery-improving habits we can develop and utilize…cold water therapy. I know! “Ugh! That sounds terrible!” But believe me, the benefits are staggering! They include but are not limited to: Reduced inflammation Improved immune system Increased … More Benefits of Cold Water Therapy (AKA “Ice Bath”)
During stressful times, it is easy to forget about our health. With the Coronavirus wrecking havoc on our economy, our jobs, and our mind, humans will always resort to following Maslow’s Hierarchy of Needs whether they know it or not. For those who are unaware or if you simply need a refresher, his model is … More How Exercise Limits Stress
With all of the uncertainty and anxiety surrounding the Coronavirus, it is easy for people to forget about their personal health. Eating healthy, maintaining low to moderate bodyfat levels, staying hydrated and working out and all important. According to https://www.worldometers.info/coronavirus/country/us/, “patients who reported no pre-existing (“comorbid”) medical conditions had a case fatality rate of 0.9%.” So … More Why Improving Your Health is Critical During the Coronavirus Outbreak
Have you ever seen a horse race or been on a horse carriage? If you have, you likely noticed little “blinders” on the horse’s eyes. What are the purpose to these blinders? According to horsemanshipworld.com, they are “used to enhance concentration keeping the horse focused on the task ahead. Blinders reduce visual distractions from behind the … More Put the Blinders On
There Is nothing cookie-cutter about my nutritional plans for people. I build custom, individualized plans for people based on their age, height, weight, sex, activity levels, food sensitivities, family history, etc. But the one thing that I almost always recommend to people after doing our initial consultation is to reduce their sodium intake in their … More Why You Likely Eat Too Much Salt and Why it Leads to Weight Gain and Increases Your Risk of Heart Failure
If you’re a movie buff like me or you’re a red-blooded patriotic American lol, you’ve probably seen most of the Rocky movies (you can go without seeing Rocky V though in my opinion haha). In one of the most famous Rocky films, Rocky III, Rocky is faced with the difficulty of coming back after a … More There is No Tomorrow
In the year 2020, we have endless amounts of information at our fingertips and that includes information regarding nutrition. If you google “healthy diet” you will literally get millions of articles to read, most of which will differ in their opinion of what works and what doesn’t work. Many are just the opinions of average … More How to Simplify the Complexity of Nutrition
How many of us know someone who has gone great lengths in their weight loss journey with extreme dieting and excessive training, only to lose all that progress and go back to where they were before? I’ve seen it numerous times. Someone has a weight loss goal (call it 40 lbs for example), and face … More Stop Being Extreme, Be Consistent
As most of you may know already, I am not a fan of exclusionary diets. By “exclusionary” I mean diets that say you should not eat a particular food or group of foods. I personally believe that all natural and unprocessed food (including fruits, vegetables, grains, legumes, meat, poultry, seafood, etc) has some health benefits … More I Did the Vegan Diet and Here is What Happened
Today’s date is January 26. Not even four weeks have gone by since many of us created New Years Resolutions and some of us have already thought about quitting… According to Merriam-Webster, the definition of quitting is “to cease normal, expected, or necessary action” or “to admit defeat, give up.” In most circumstances, the action … More You Can’t Quit
The purpose of this post is to supplement my last blog post, “Why Celebrating Every Accomplishment/Holiday/Occasion Ruins your Progress.” If you often find yourself in social situations in which friends, family or acquaintances pressure you into eating or drinking things which set you back in your progress, this post is for you! Do you ever … More Dealing with Social Pressure
Disclaimer: This will undoubtedly be my least “liked” blog post yet, but it will not keep me from posting it! Why will it not be popular? Because I will appear to be the “fun police” as I speak the truth to those who are failing to lose weight and live a healthier lifestyle. The purpose … More Why “Celebrating” Every Accomplishment, Holiday, and Occasion Ruins Your Progress
“If you can’t measure it, you can’t improve it.”- Peter Drucker I believe that the above quote is vital for anyone who wants to be successful, no matter the endeavor. Whether you are trying to lose weight, increase sales in your company, increase your free throw percentage in basketball, or gain strength in the weight … More Why Tracking your Calories is Critical for your Performance
Have you ever watched one of those survival shows where one or two people go out into harsh environments for 2-3 weeks? Did you notice that many times these “survivalists” will go almost the entire duration in the wilderness with no food and survive? But, you will never see people go more than a few … More The Importance of Hydration in Weight Loss, Athletic Performance, and Life
Every year for the few days leading up to January 1, many people think about what they want to accomplish in the upcoming new year. Maybe their goal is to lose weight, or save more money, or perhaps get that promotion at work. But why do so many people fall short year after year? And … More The Secrets to Accomplishing your New Year Resolution
Sleep is essential for everyone. It doesn’t matter if you are 10 years old or 50 and it doesn’t matter if you are a casual gym-goer or a world-class athlete. We all need sleep. How much? Well, the vast majority of people fall within the 7-9 hours per night category. In general, the older we … More Sleep and its Important Role in Health and Performance
24 hours. 1,440 minutes. 86,400 seconds. All of us have the same amount of time in a day. But what differentiates those who are successful from those who are just barely squeaking by? The answer is simple. Successful people control the time they can control. What do I mean by that? Most people work an … More Plan and Control Your Life
Last week we discussed the importance of knowing the size of your “gas tank” and how critical consuming the proper amount of calories is for optimal health and performance. This week however, we are going to focus on the quality of food we consume and how micronutrients are important. Although everyone has different energy (calorie) … More Quantity of Calories is Individualistic but Quality of Food is Not
Hello, and welcome to my blog! The purpose of my blog is to help you by providing health, nutrition and fitness tips in order to improve your daily life! The first topic I will cover is Thanksgiving! For many Americans, we celebrate this holiday by eating an enormous amount of delicious food! And who cares, … More How to Prepare for Thanksgiving and Not Let it Ruin Your Progress
Richard Fitzgerald 