“Low cardiorespiratory fitness is a sounder predictor of death then risk factors such as hypertension, smoking, and Diabetes.”  Franklin Booth (2012)

Cardiovascular Disease (CVD) is the #1 cause of death

31% of all deaths globally *CVD, Oxidative stress, Inflammation, & Aging: WHO (2016)

Now honestly, you will die of something.  And, this is the most common something.  BUT, there is something that you can do to improve your odds and prolong this outcome.  (no guarantees in life of course, but better odds). 

Pioneer Study: Shephard, R. J. (2008).  Maximal oxygen intake and independence in old age.  British Journal of Sport Medicine Online First, April 10, 2008, pp 1-19. (A Review of 30 studies (since 1990) with male and female subjects age 64 years of older)

The common measure for cardiovascular ability and strength is the maximum volume of oxygen usage per minute (VO2 max).  Measured in (ml/kg/min).  For Men VO2 max tends to drop 5 ml/kg/min each decade after 20 (st...

Detox is quite the buzz word and it gets people thinking “crap I’ve never detoxed!”  As if detoxing is something you do when you drink only juice or go on an extreme diet.  God made our bodies to detox constantly.  We pick up so many toxins that we can’t wait to detox it needs to happen all the time.  Sometimes there are some things that can slow down the system that is always running.  So, I decided to write you up a 4-step detox plan:

• Drink Water
• Sweat Daily
• Eat tons of veggies
• Don’t Re-tox so fast

That’s it!  These things have incredible ability to rid your body of toxins very fast!  How are you doing on these 4 things? 

• ½ your body weight in OZ of water
• Exercise and Sweat (yeah, that’s why sweat smells sometimes!)
• 1 pound of raw 1 pound of cooked (or at least be working your way there)
• Slow down on alcohol, caffeine, and processed foods. (I didn’t say stop just slow down!)

Next time you see a fancy DETOX program I hope you’ll remember these 4 points fi...

Chewing is not the first stage of digestion

There are several steps to the digestive process and all have a purpose.  I wanted to share something with you today that I think is awesome. 

Chewing is most often referred to as the first stage of digestion.  I even say that sometimes when my talk is a little more simplified.  If we look as digestion there are several steps and I’ll put them in order here:

• Chewing and saliva
• Stomach acids and enzymes
• Small Intestine absorption
• Large Intestine bacteria and more absorption
• Elimination

I’m going to share with you some things that happen before chewing that make a big deal in the digestive process. 

Selection and Anticipation

The food we choose to eat would be the first part of digestion.  What we choose determines much of the process.  Most digestive issues are fixed by selections of different foods.  Indigestion, bloating, gas, heart burn, constipation, and Diarrhea are all signs you may not be selecting correctly...

There are all sorts of ways that people try to lose weight and get healthier. From what I've seen, there is one thing that separates permanent results from temporary results.

The willingness to be a continual learner. 

So many people start off in our bootcamp classes, and many of them have no direction or idea of where to start. We provide resources and ideas and opportunities. And many people take full advantage of what we offer. 

What separates the impressive, sustainable results from the flash in the pan weight loss that many experience is the ability to continue to grow on the journey.

This weekend I'm headed off to continue growing on my own journey as a person and as a fitness professional outside of Washington, D.C., where the blossoms are in bloom!

I NEED to step outside of my comfort zone and get coaching, advice, and knowledge from other sources in order to continue to develop and improve at something that is important to me.

Is your health important to you? 

When was ...

If you want to stick with a habit for good, a simple and effective way you can do this is keep a habit tracker. We have created one -DOWNLOAD HERE- to help you establish your new habit.

Many people believe feeling happy is the only measure of happiness.  While that is an important measure Martin Seligman believes there are 5 core elements of psychological well-being.  Basically, these 5 things are what make life good.  Happiness then is not the absence of misery but these 5 factors being present in your life! 

PERMA

Martin Seligman

Martin Seligman spend years studying suffering and unhappiness as a psychologist when he realized there is a whole other side to this problem.  He began studying happiness and human flourishing.  He is now considered one of the top positive psychology experts.  PERMA is the word he uses to describe the 5 factors of human flourishing.  These factors are:

P = Positive Emotion

E = Engagement

R = Relationships

M = Meaning

A = Achievement

Let’s look at these individually. 

Positive Emotion – This is happiness as we think of it.  Smiles, laughter, optimism, joy, etc.  Martin says this is 15% of the puzzle.  We...

So sugar is the ultimate health food?  Ok, this is definitely a case where punctuation matters.  It actually should say… 

Nothing, is better for you than sugar!

Here’s a true story for you.  A sugar-boat shipwrecked in 1793.  5 sailors survived and so did some of the sugar that they were carrying.  They were marooned on an island.  On the bright side it only took 9 days for them to be found! 

Here’s the shocker!  They looked like they had been marooned for weeks if not a whole month.  Their bodies were wasted away and they were in real bad shape.  They had been eating the sugar they were transporting (and drinking a little rum too).  This event surprised Francois Magendie the French Physiologist.  He decided to run an experiment where he fed animals sugar and only sugar but plenty of calories to live.  They wasted away and died quite rapidly. 

This lead to the realization that it would be better to eat nothing than to eat refined sugar.  The empty calories of the processed sugar...

 It’s really easy to find things to demonize.  Turn on the news, read a newspaper, or gossip about the neighbors.  It’s easy to find someone to criticize or blame for a problem.  If we can step outside of ourselves and see the other angles it can be very enlightening.  It doesn’t mean you change your beliefs.  It just means you understand the other point of view better. 

When we get into this black and white thinking it takes us down a bad mental, emotional, and spiritual path.  Now before I tell you about the good of GMO’s let me assure you that in our modern 1^st world country we have infinite choices and we should choose not to eat GMO crops for the most part. 

So why are they good?

Let me explain to you how I came to understand the gray area.  We have a book called “the kid who saved the world” by Andy Andrews.  It’s a kids book and it’s super cute.  It’s not particularly about GMO’s but it is at the same time.  The premise of the story is one person effects another who ...

Watch her click on the video below...it's cute!

Spoiler Alert...Watch the video first before scanning down the page...

Did you watch the video yet?

We are having another baby!!

Here's our Dog (fur baby #1), Anna (our 6 year old #2), and Our little pumpkin Due April 24th (#3).  We are very excited and wanted you to know!!!

I guess there's not much else to say about that!  Thank you for celebrating with us.  Spring time will have a whole different feel this year!  Enjoy your day!

Jeremy "tall trainer" Biernat

1(800)380-7047

[email protected]