Reach Your Performance Goals Faster!

Sharpen Your Attitude, Exercise Program, Diet & Recovery Strategies

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What does motorcycle racing have to do with goals?

Motorcycling, Happiness and The Art of Goal Setting

by Charles R. Morgan

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What does motorcycle riding have to do with setting goals?

I’ve been riding motorcycles since the age of 16, progressing from a 100cc scooter all the way up to several 1200cc touring bikes, from crotch rockets to luxurious, cross country BMW mile chewers. I’ve made it on two wheels from New York City as far as Hilton Head, Orlando, Key West, Quebec City, Montreal, Toronto, New Orleans and San Antonio, sometimes with a road map and sometimes without.

Along the way I rode what some call the baddest racing bike of them all, the MV Agusta F4– so nasty and beautiful and with such a deep championship racing heritage that it held its own display at the Guggenheim Museum in New York.

Easy riding, sometimes to nowhere.

One of the joys of motorcycling is taking a Sunday morning ride with absolutely no destination in mind, go with the wind—start out with just a direction in mind and figure the rest out along the way. I may go north, make a gas stop once out of town, then decide where to go from there.

This is the essence of easy rider freedom, living in the moment, creating solutions on the spot without drifting too far away from the demands of the present. The consequence of not paying attention, however, is being squashed like a bug by another vehicle or careening off the side of the road into a ditch, and much worse lots of blood, broken bones and even instant death.

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How Is Exercise Making Me Smarter?

by Terrence McCormick

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We all know the benefits of exercise on proper blood flow, waste removal and delivery of essential nutrients such as oxygen and glucose (blood sugar).  But how is it actually making me smarter?

Studies show that exercise not only reduces symptoms of depression and stress, but also is vital to maximize brain functioning by increasing production of neurotransmitters.

Watch this short video to see how a balanced diet and exercise stimulates brain cells needed to be more alert, focused, productive and smart.

Click “play video” above.

 

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Going Vegan: How To Get Enough Protein Without Meat And Fish

by Lee Memorial Health System

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You mean I don’t have to eat meat or fish to get enough protein?

Going green is a life sustaining strategy that has gained momentum, even crossing over into what more and more of us are eating.  Plant based foods grown from the earth are now preferred by more and more in the mainstream, and it seems there is no turning back.

The concept of Meatless Monday is a way for non vegans to start fueling the body so that, with proper planning, it is no longer necessary to count calories,  your heart health is enhanced and diabetes is controlled.  Even those concerned about getting enough protein in their diet need not worry.

Take on Meatless Monday as a new habit for the next 30 days and see what difference it makes.  Trimming calories equals trimming fat off your body, increasing energy and overall improvement in health, wellness and athletic performance.

Click “play video” above for new ideas and encouragement.

 

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What’s The Real Story About Bottled Water?

by Annie Leonard

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Americans alone buy more than five hundred million bottles of water every week.

If we are to believe corporate bottled water honchos, much of their product is pristine nature water.  Au contraire–in many cases it’s merely filtered water from the tap, and around 2000 times more expensive when considering natural resources used, the manufacturing of plastic, plus distribution and advertising costs.

Also, it is said that 80% of all plastic bottles are not recycled but are headed for land fills where they’re destined to sit for thousands of years.

Now is a time when all of us might consider providing for the infrastructure and funding necessary to insure production of clean, affordable water for everyone, everywhere.

Instead of putting our money into the pockets of multinational companies one more time, why not opt for sustainable alternatives?  Watch this short film to see how.

Click “play video” above.

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How To Let Go of Frustration

by Leo Babauta

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We all get frustrated with other people. We want our coach, our team or our partner to be a certain way, our kids to do certain things, our spouses to be less something or other, our friends to change their lives, our relatives to be healthier, other people to be less rude, etc etc.

So what can be done about this? It can drive us crazy but we can’t make it happen. It’s out of our control. Trying to change others and wanting them to be the way we want them to be just doesn’t work. The alternative though, is unthinkable to most of us: to just let others be however they want to be even when that annoys you.

Here’s a way of being that I’m cultivating:

  1. Remind myself that I don’t control others.
  2. Remind myself that other people can live their lives however they want.
  3. See the good in them.
  4. Let go of an ideal that I have that’s causing the frustration.
  5. See that when others are being difficult, they are having a hard time coping and to empathize with this.
  6. Remember what it was like when I’ve had a hard time, when I struggled with change, when I’ve been frustrated.
  7. Do what I can to help them: to be of service, to listen, to let them feel heard.

I’m not good at this yet, but when I find my way, it helps. I’m less frustrated, it helps me to be more mindful, it improves my relationships and it helps others feel better. I wish this for all of you.

 

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Burning Body Fat

by Tavis Piatolly, MS, RD

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“I want to perform better, gain more muscle, be leaner and eat better, but burning body fat is my biggest problem.”

These are common goals that most if not all athletes strive for when training for a season, event or match.  It’s not uncommon for athletes to put too much emphasis on scale weight instead of burning body fat, thus improving their muscle to fat ratio.

I’ve seen losses of 20 lbs and only 3-4 pounds are fat. The remaining 16-17 pounds are muscle tissue and fluid.

The primary reason is these people engage in dietary methods that induce weight loss too quickly which compromises muscle tissue–starvation diets, very low carb diets and fluid restriction.  The negative long term effects result in poor performance and a decline in health.

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Motivation: Chad Jones, Always A Fire Inside

by Public Record

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Chad Jones was a star athlete from LSU and a former New York Giant football player whose promising professional career was put on hold by a tragic car accident before it even had a chance to begin.

This short documentary film from 2012 details Chad’s incredible rehabilitation and recovery from the horrific accident that nearly cost him his life.

Comprised of intimate interviews with him and his trainers, as well as never-before-seen footage of his long road to recovery, the film provides an unflinching view of an elite athlete facing unimaginable tragedy and refusing to submit.

His spirit is timeless and relevant to all of us.

Click “play video” and be inspired.

 

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Functional Fitness Exercises: Jump Rope Basics

by Tim Haft

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Jumping rope is one of the most effective functional fitness exercises.  It’s a cardio event that works your arms, legs, core, strengthens bones, improves your balance and is an ideal brain exercise.

According to research jumping rope for a minimum of five minutes a day can improve physical fitness, and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:

  • 30 minutes of jogging
  • 2 sets of tennis singles
  • 30 minutes of racquet and handball playing
  • 720 yards of swimming
  • 18 holes of golf

In addition, jumping helps to develop the left and right hemispheres of the brain, to further improve spacial awareness and reading skills and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.

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Three Ways To Help Your Immune System Beat The Cold & Flu “Bug”

by Frank L. Nelms, Jr., MS

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When people approach me lately, many have what they call “the bug.”  

Granted those in the rest of the country have been experiencing brutal weather, but here in California it’s been great!  I realized the problem was not the external weather but the “internal weather” in their bodies.

As a health products distributor in the Los Angeles area, I’ve come to like the term “biological terrain,” coined by the late neuropsychiatrist David Servan-Schreiber, MD, PhD who indicated:

“…While cancer (and other immune system issues) can be triggered by any number of factors, it can only develop and spread if the terrain is favorable.”

Of course, I am talking about colds and flu, but the concept is the same. Your immune system which fights cancers and colds can beat either of them if the biological terrain is optimal.

​So how do we maintain favorable biological terrain?  Well let us move past some of the more common solutions like Vitamin C and Echinacea, as they are secondary to maintaining the terrain. Three of the things you want to be most aware of are discussed below…

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Vitamin D Supplimentation For Health & Athletic Performance

by Tavis Piatolly, MS, RD

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There’s been an abundance of discussion about Vitamin D recently, especially regarding its affect on health, longevity and athletic performance.

An estimated 1 billion people worldwide across all ethnicities and age groups have vitamin D deficiency.  It is also estimated that 40-70% of the US population are vitamin D deficient. This is mostly attributed to people getting less sun exposure because of climate, lifestyle and concerns about skin cancer.

The Dietary Reference Intake (DRI) values for vitamin D which were initially established to prevent rickets and osetomalacia are considered too low by many experts.  Currently, the DRI values are 200 IU for infants, children, adults up to age 50 years, and pregnant and lactating women; 400 IU for adults aged 50 to 70 years and 600 IU for adults older than 70 years.

Studies suggest that we may need more vitamin D than presently recommended to prevent chronic disease whereas new research supports the role of vitamin D in protecting against cancer, heart disease, fractures and falls, autoimmune diseases, influenza, type 2 diabetes and depression.

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What Are The Effects Of Sleep Deprivation?

by Aaron S. Ziebart, PT, DPT, cert. MDT, CSCS

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What if I told you that there was a new supplement that could increase your testosterone levels, increase your growth hormone levels, decrease your appetite and increase your energy levels–how much would you be willing to pay for it?

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What’s The Toughest Sport?

by Greg Mushen

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Skip the elevator, skip the escalator–skip up the stairs instead!

Join champion skyscraper vertical runner P. J. Glassey for this insight into what some call the world’s most intense sport.

And before you freak out “no way, not me,” take it from first hand experience, there are great benefits to even slowly and purposefully walking up stairs at work, home and outdoors.

Start with a commitment that you will walk every stair case  beginning now for the next 30 days to ingrain the habitual behavior pattern.

Then go from there.

Win a trophy in the game of life, one step at a time.

Click “Play Video” above.