The Cardio

I've been meaning to write this email for a long time. Today I'm going to give you the story of how I solved the problem of getting an efficient and effective fat loss program finished in 45 minutes. Essentially, how I invented Turbulence Training. And then I'll end with a sample TT workout for you... But first, let's take a trip down memory lane to the winter of 98-99. I was but a lowly grad student, study

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How Much Sleep Do You Need?

  We sleep for about a third of our day, and whether you love catching those z's or you wish that you didn't have to bother with it, you can't deny that we need it. Sleep gives your bodies a chance to heal and rest, and though the necessity for sleep still isn't fully explained, it is abundantly clear that without it, many problems start mounting up. If you live a busy life, there is a good chance that

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Manage Stress

Stress can do a lot of things to a person. The one thing that it should never be allowed to do though is control a person's life. Most people who are unable to handle the stress associated with everyday life tend to find themselves avoiding the things that at one point made them happy. You do not have to completely change the way you live in order to reduce or eliminate stress from your life, but it is important for any individual trying to han

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Between Exercise and Youth

Many people often wonder how exercise, something that can feel tiring and essentially involves the hard use of your body, can possibly help you look and feel younger. If you are a little bit reluctant to get involved in an exercise regimen because you think it will leave you feeling more tired than before, take a look at some of the results from a study that was conducted over a span of thirty years. The Origina

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10 Steps to Help You Get a Great Night's Sleep

1. Make a list of what you need to do the next day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down your giving your brain the signal that it no longer needs to think about those tasks. 2. Don't watch television or listen to the radio (especially the news) before retiring for the night - and certainly do not fall asleep with the TV or radio on. 3. Re

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"White Foods" - Friend or Foe for a Lean-Body?

I'd like to start a little discussion today about carbohydrates... and in particular, "white foods" as well as potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates". Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definately don't agree with av

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10 Exercises For People Too Busy To Exercise

As you begin to explore all the possibilities associated with enhancing your mind, body, and overall lifestyle - increasing the amount of exercise you receive on a daily basis is a must! Not only does exercise release completely harmless chemicals into your system, but you're also able to maintain your body weight, sculpt those abs you've always wanted, or shed the extra 'Christmas cookie' pounds. Howev

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Toning, Light Weights, & High Reps

I guess you could say it is my mission to show people the value of intense strength training for fat loss. Every month more research comes out to support intense training over slow cardio, and light weights. And each week, in real-life, more and more men and women (yes, women too!) see the benefits of pushing themselves with strength training. The evidence from research and real-life continues to p

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5 Common Ab Myths

Ab exercises aren't the only thing you have to do in order to get your 6-pack. You also have to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round. Here's a list of 5 common myths about abs. Myth 1) You don't need to watch what you eat Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietar

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To Getting A Six-Pack

  Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention

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Enhance Your Health & Metabolism

You cannot expect to improve your metabolism, lose weight permanently, or drastically increase your metabolism without first cleaning out all of the built up “sludge” that may have accumulated inside your eliminatory system/colon. Skipping this step will make the weight loss/fat loss process far harder, and it will create a destiny for you of achieving only temporary results. There are 3 initial steps to take for your cleanse to be most effective: 1st…Decide how long you want your cleanse to last. I usually recommend to my personal clients

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Low Carb Diets

There is no denying the fact that obesity is a problem in this country. Take a look down any street, in any office, in classrooms at school and you will see just how big of an issue weight is. This is part of the reason as to why there are so many diets on the market. It seems that everyone that has ever lost weight thinks they should write and book and promote a product or certain eating strategy. Many of

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Seven Mistakes to Lose Fat

1. They fail to consider the consequences of their actions. Alwyn Cosgrove (one of the top trainers in the business) once told me, "I get my clients to think, "Will this help me or not? Is this a positive step or not?" If you can see that every action that you take is either helping you lose fat or stopping you from losing fat, then you will start to make better choices. So remember that everyth

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Gain Muscle and Lose Fat

Are you ready for my famous "gain muscle or lose fat" chart? I know this is going to make a few people mad, but it's the truth about whether a guy should lose fat or gain muscle. If he doesn't stick to my recommendations, he won't get the ripped abs and muscles he wants. I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat...they think they will look good if they "

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Addicted to Painkillers

Each year, more than 2 million Americans are given powerful prescription painkillers that contain opiods (sometimes called narcotics) for the relief of pain and discomfort brought on by injury, surgery, menstrual cramps, and even headaches. But a growing number of people taking these medications are becoming addicted to them. And it's not hard to understand why. Drugs such as Vicodin, Percocet, and Methadone block pain all the way from the ner

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Back Pain

It's getting to be so bad that by Monday afternoon, you're already tired of being at the office. You're not even thinking as far ahead as Friday. Just getting to hump day is going to be challenge enough. In reality, it's not the folks you work with who are getting you down - they're tolerable, mostly, although there is that one guy in accounting. Where do they find these people? It's not even your boss, who, if he knew even half as much as yo

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Improve Your Memory

The investigators said they hope that these findings will help guide the care of patients with chronic pain and encourage the development of skills to offset memory problems. Here are a few quick tips to improve your memory: Read out loud If you want to remember something, saying the words out loud will help burn the information into your brain. If you can turn it into a rhyme, even better. Write things down Mental clutter makes it hard to r

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Lower Back Pain

Each year millions of people struggle with lower back pain and unfortunately, many of them unnecessarily. The reason is most of the treatments that patients with back pain receive only address the symptoms. And while treating the symptoms can provide some pain relief, it is often only temporary. If you want to get lasting relief, you have to look deeper than just the symptom or even the condition. The two words that are keeping you in pain I

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Degenerative Disc Disease

Degenerative disc disease is not actually a disease at all. It's a term that describes the natural changes the spinal discs undergo as a person ages. Degenerative disc disease usually occurs in the lower back and the neck, though it can take place anywhere along the spine. As a disc degenerates, it may put pressure on the spinal cord and nerves, which often leads to pain and may affect nerve function. While everyone will experience these change

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Scoliosis

What is it? Scoliosis is a lateral, or sideways, curvature of the spine, which in its normal state should be a straight vertical line when viewed from the front or back. Viewed from the side, a normal spine curves slightly backward to produce a mild degree of roundness in the upper back area and slightly inward curve in the lower back. When a person with scoliosis is viewed from the front or back, the spine appears to be curved to either side

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Breast Cancer Detection

How Do I Know if I Have Breast Cancer?The most effective way to detect breast cancer is by mammography, and a clinical breast exam can complement mammography screening. But medical organizations don't agree on the recommendation for breast self-exams, which is an option for women starting in their 20s. Doctors should discuss the benefits and limitations of breast self-exams with their patients.Breast Self-ExamIf you decide to do breast self-exam

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Breast Cancer Signs and Symptoms

The signs and symptoms of breast cancer include:A lump or thickening in or near the breast or in the underarm that persists through the menstrual cycle. A mass or lump, which may feel as small as a pea. A change in the size, shape, or contour of the breast. A blood-stained or clear fluid discharge from the nipple. A change in the feel or appearance of the skin on the breast or nipple (dimpled, puckered, scaly, or inflamed). Rednes

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Depression and Chronic Pain

Living with chronic or long-term pain is a tremendous burden. But when you have chronic pain and depression, the burden gets even heavier.Depression magnifies pain. It makes it more difficult to cope with everyday living. The good news is that chronic pain and depression are not inseparable. Effective medications and psychotherapy can help relieve the depression and make chronic pain more tolerable.What is chronic pain?Chronic pain is pain that

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11 Tips for Living With Chronic Pain

Learn deep breathing or meditation to help with chronic pain. Deep breathing and meditation are techniques that help your body relax, which eases pain. Tension and tightness seep from muscles as they receive a quiet message to relax. Although there are many to meditate, the soothing power of repetition is at the heart of some forms of meditation. Focusing on the breath, ignoring thoughts, and repeating a word or phrase -- a mantra -- causes the

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