Fitness Tracking: How and Why?

When most new clients come to us for training, they typically fall into 1 of 3 categories: 1) Want to look better 2) Want to feel better 3) Want to perform better These 3 metrics are relatively easy to agree upon a baseline measurement as well as how to track progress. For example, for the first client, before and after photos would be an excellent manner of tracking progress. For our second example, we could utilize… Read More

Viking Stew Recipe

The DeRosa’s have shared an amazing recipe that is quite simple to make and will provide ample leftover for meal prep, depending on how many you have in the household. Here are the ingredients: 2 lbs chuck roast, grass fed3 Medium Size Russet potatoes1 stalk of celery5 Carrots, with carrot tops if available2 yellow onions3 shallots4 Cups beef broth2oz dried wild mushrooms1 tomato paste3 Bay Leaves4 sprigs fresh Rosemary4 sprigs fresh OreganoSalt and Pepper to… Read More

Eating nuts and fats

Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They’re inexpensive, easy to store and easy to pack when you’re on the go. The type of nut you eat isn’t that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts — you name it — almost every type… Read More

Why Polyphenols?

Considering that virtually nothing was written about the health benefits of polyphenols before 1995, it continues to amaze me the amount of health benefits this group of nutrients generates. This is primarily due to our growing understanding of how these phytochemicals interact with the most primitive parts of our immune system that have been conserved through millions of years of evolution. Three new studies add to this growing knowledge. In the January 2011 issue of… Read More

Symptoms of Nightshade Sensitivity

What are Nightshades? Night Shades are not harmful to everyone, but they contain enough toxins to cause inflammation in some people, particularly those with leaky gut or autoimmune disease. There are as many as 80 different type of autoimmune diseases affecting millions of people, including myself. If you have any inflammation in your body, perhaps seeing if eliminating “Night Shades” will help decrease it. Here’s the list of common nightshades: Tomatoes Tomatillos Potatoes Eggplants Peppers… Read More

Why Carbohydrates Matter

Carbohydrates Matter In September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. The following statements are based on information given in the report: To meet the body’s daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein. There is only one… Read More

Optimal Health


Things to remember in learning to fuel the body for optimal health and performance. We need to clean up your food and learn to eat foods that are working with YOUR body and not against it. Eating whole, unprocessed foods with a rich complement of fat and other nutrients is not unhealthy. OVEREATING refined carbohydrates is. The goal is optimal health and quality of life. Things to remember when choosing foods: KEEP it simple Nothing… Read More