How the Masters changed my life

By: Jeff

Throw away the fact I am an avid golfer, or as avid as a father of 4 small kids can be, and I look forward to this weekend every year. This isn't just another weekend in April to me, it is the weekend of the Masters. It is when I stream the live coverage on my work computer Thursday and Friday, and am glued to coverage over the weekend, awaiting to see who will don the green jacket this year.

However, the Masters has taken a new shape in my life recently, which has nothing to do with golf itself, and to say it has changed me forever might be an understatement.

Let me start from the beginning. About 10 years ago my wife and I were introduced to a new couple who were friends of friends. Situations like this can be awkward, but we got along great with this new couple. The introduction turned into us developing a thriving relationship with Chris and Tara, and before you knew it weekends were filled with hiking, cookouts, cards and sporting events together.

Years passed, and news broke of Tara and Chris separating. I can't say I was stunned at the news, but when you are friends with two people who decided to go their separate ways, it can be tough as you are pulled in different directions. However, I can't lie and suggest we both didn't side with Chris in this situation.

It was a beautiful Saturday when we called Chris to see if he wanted to go for a hike. Give him a chance to get out of the house and clear his mind of all that was going astray in his life. The hike ended, and we were left with that awkward moment leaving, which is normally when we used to make plans to do something after our exercise. I don't know what compelled me to say it, but I remember saying to Chris, "Hey, if you wanted to come over this afternoon, we are going to order pizza and are going to watch the Masters. If you would like to come over, you are more than welcome."

Chris wasn't much of a golfer, let alone someone who would sit down and watch a tournament, but he said the invitation sounded great, and he brought over a six-pack of beer to go with the golf and the pizza. That Saturday was the first time Chris and I watched the Masters together, which became a yearly tradition.

A lot changed throughout this process. The number of kids running around the house during the tournament slowly increased, Chris and Tara reunited, then separated for good, Chris met Tina and got married, Chris started a new job sending him around the world for the Volvo corporation, and even when Chris was diagnosed with ALS -- the tradition continued.

We watched Bubba Watson win his first of two green jackets, Phil Mickelson claim two of his three championships, and Adam Scott finally break through as a major champion in the sport. However, Jordan Spieth's 2015 championship was special. Not because of the 21-year-old defying logic and reasoning by winning the green jacket, and not because it was not just the last Masters I watched with Chris, it was the last time I saw my friend.

We watched the third round (Saturday) in 2015, and it was a perfect day. The kids running around his house, Chris in his usual great spirit, despite being a prisoner in his own body, and the golf was fantastic. We brought over dinner, and it was an all day affair. To be quite honest, this was what our tradition was all about. Sitting back, taking it all in and just enjoying the moment.

Now, almost a year later, I look back on this memory and realize I learned much more about life than I did golf throughout this tradition I had with my best friend. I learned how it is important to keep traditions, as silly as they may sound. How sometimes just being, and not doing, can be as gratifying and fulfilling as anything else. For me, I now watch the Masters in a different way. I most absolutely watch, but the entire event means so much more than it did just a few years ago. I remember how important life is during this time, how precious every moment we get with loved ones are and, most importantly, never pass up a chance to just sit back and smell the roses, or azaleas since we are talking about the Masters.

I remember leaving Chris' house after that third round in 2015. I walked up to him and touched his arm and asked him if he needed anything, and he said, "I'm good man, thanks." I told him I would talk to him later, and the family went on our way. It wasn't long after that when Chris lost his battle with the wicked disease of ALS. In retrospect, maybe it was good that day was the last memory I have of him, and his words might have meant a lot more than how I simply took them at face value.

Chris was good. He was content, and certainly at peace, with his impending fate. I miss a lot about my friend, but on this weekend for the rest of my life, the Masters will be a lot more than just a golf tournament. It will be a yearly reminder for me of friendship, tradition and life.

To run, or not to run...that is the question

By: Jeff

Let me begin this post with admitting I am not fond of cardiovascular training. I am a weight lifter who utilizes my experience to get my cardiovascular training in the weight room by circuit training and minimizing breaks to increase my heart rate and get my body into calorie-burning mode. The thought of running just to run is enough to make me shudder.

Nonetheless, don't let my personal opinions on running sway you from enjoying a run to improve your health. However, I was asked the other day by a friend, "Is running okay? Is it good for you?", and the answer to that question is more complex than one may think.

Recent studies have shown excessive running (i.e - marathoners who don't allow their bodies to rest after running the 26+ mile race) can experience damage to their heart and other vital organs, but these people are rare in terms of the entire population who thinks of running as their primary exercise.

Running has it's place in your workout plan, but be sure to play it smart. Unless you are training for anything over a 5k race, you should be focused more on your heart rate than your distance. Forget about how far you ran, as well as how fast your ran that distance unless you are training for a race. Instead, take the focus on distance and time and put it towards effort and exertion.

Sprinting has been proven to be more effective in terms of burning calories and spiking heart rate than long distance running. Think back to primitive man (or woman) and what they had to accomplish on a daily basis. Walking to find food, and sprinting like hell to catch prey or also run away from predators.

The same can be true to your training today. If you don't have time to run for hours, sprint training is your ticket to spark your fat loss and increasing your metabolism. Here is a workout to try next time you hit the trail, and I guarantee you find it to be just as challenging as the classic distance run.

After an active warm up, jog for 5 minutes. At the 5 minute mark, sprint for 30 seconds. Trust me, those 30 seconds will be longer than you think. For those 30 seconds you sprint as fast as you can completely letting yourself loose. After the 30 seconds have expired, go back to a jog for 5 minutes. Repeat this process for 5 circuits. You will be jogging for 25 minutes, and sprinting for 2.5 minutes. A quality cardiovascular workout under 30 minutes.

If you feel the need to walk at any time, walk. Work yourself up to jogging and sprinting, but remember the sprinting is the most important part of the workout. So, as I told our friend, running is fine, but make sure it suits you and your fitness goals.

Happy Running!

Fitness Friday: The Ultimate Upper Body Challenge

By: Jeff

You've all heard the meat heads in the gym ask the age-old question, "How much do you bench?" The bench press has been thought to be the ultimate test of upper body strength for years, but it is time for that trend to change.

If the bench press isn't the ultimate test of upper body strength, then what is? The answer: The Pull Up.

Being able to take your entire body weight from a hanging position and pulling it up over a bar is by far a better test of upper body strength than push ups or the bench press. The bench press has it's validity in this discussion, but to do multiple pull ups and do them well shows a higher level of strength and fitness than hitting the bench press.

So, the challenge is, can you do a pull up? If you can't, it is time to start setting your goals higher. As we enter the month of February challenge yourself to do one pull up by the end of the month. If you can do pull ups, see if you can do 20 in a row, and once you do that it is time to start the weighted pull ups to keep challenging yourself.

For the beginners, try these exercises to get yourself ready to reach your goal and complete the pull up challenge:

Lat Pull Down (Wide Grip): 3 x 20
Flexed Arm Hang (Jump and hang on the bar keeping your chin over for as long as you can): 3 x's
Single Arm DB Row: 3 x 20
If your gym has this machine:
Assisted Pull Up: 3 x 15

Do this 3 days a week on top of your previous training regimen, while always trying at least once a week to see your progress towards defeating the pull up and defeating the challenge.

Good Luck and Happy Pull Ups!

The ONE thing you can do to drop pounds, without lifting a weight

By: Jeff

Often times people ask me what they can do to help lose some weight, but they aren't into exercise. Obviously, the correct response is to eat healthy and exercise, but if that doesn't appeal to everyone right away, the first step is simple, yet challenging.

Drink Water.

Throw away the Gatorade, the flavored water, the iced teas, the sodas, the Vitamin Water...all of it. Those drinks are filled with gimmicks, dyes and sugars which can sabotage your plans to become a happy and healthier person.

You might be thinking, "How much weight could I lose if I stopped drinking drinks filled with sugar?" More than you think, it all depends on how much you drink.

There are 230 calories in one can of regular Coca-Cola. On top of those calories are 56 grams of sugar. You read that correctly...56 grams of sugar. There are people who drink multiple cans a day. Do the math of how much sugar and empty calories you are putting in your body. Take that away by drinking water, and you will see weight loss.

The human body could lose 2-5 pounds a month by doing nothing but removing sugar-laced beverages from their diet. I realize that isn't a massive amount of weight dropping off your body, but it is weight lost without any other diet changes or exercise. Combine this change with dietary changes and even the smallest amount of exercise and you will see that 2-5 easily turn to 5-10 pounds a month.

Some people detest water. They call it bland or dull, but it is all your body needs. The human body is made up of about 60% water, and when you don't replenish your body it becomes dehydrated. People should attempt to drink 3 liters of water a day. That may seem staggering, but not difficult if the water is always on hand in a refillable bottle.

If you are a person who tends to lean towards the 'diet' beverages without any calories or sugar, think to yourself, "How are they making this sweet without sugar?" The answer is artificial sweetners which are horrible for the human body. What once seemed like a genius idea has turned into a system of adding things to your food and beverages which will do nothing but kill your fitness goals.

When all is said and done, don't fall for the gimmicks of electrolytes stores needing replenished and realize all the human body needs is water. So, ditch the sugar drinks and grab a glass of water!

Enjoy!

Fitness Friday: See Big Gains With This Total Body Workout

By: Jeff

It's Friday, which means it is time for your weekly Fitness Friday article here at the blog. Today I give you a total body workout I actually did this morning which is guaranteed to give you gains you've been missing in the weight room as well as spark some growth. Give it a try!

Incline Dumbell Bench Press: 12, 10, 8 (Increase weight every set)
Decline Push-Ups: 3 x 10
Rope Triceps Extensions: 3 x 10
Dumbbell Triceps Kickbacks: 3 x 10

Pull Ups (Weighted for Advanced): 3 x 10
One-Arm Dumbbell Row: 12, 10, 8 (Increase weight every set)
Barbell Biceps Curls: 3 x 10
Dumbbell Concentration Curls: 3 x 10

Leg Press: 12, 10, 8 (Increase weight every set)
Weighted Walking Lunges: 20 steps
Seated Calf Raise: 3 x 10
Standing Calf Raise: 3 x 10

Each set of 4 exercises should be done in a circuit setting. Do a set of incline bench press followed immediately by push ups then rope extensions and kickbacks. All without a break. Try and do all 3 sets without a break, but do as much as you can with as little rest as possible. Once you finish a complete 3-set circuit, move onto the next circuit.

This workout is difficult, but will force you to push yourself to the max, and you will then see the benefits of your hard work and dedication!

Happy Friday and Happy Training!

Take Steps to Sustainability

By: Jeff

Sustainability: how biological systems remain diverse and productive. Long-lived and healthy wetlands and forests are examples of sustainable biological systems. In more general terms, sustainability is the endurance of systems and processes.

When I asked Nicole if she could somehow simply define sustainability she came up with a great response: "Leaving the environment a better place for later generations." Couldn't put it much simpler if you ask me, but you might be reading his wondering what you could do personally to take those necessary steps to living a more sustainable lifestyle.

Try these beginner steps of sustainability to help the environment endure for those generations to come:

- Recycle - This might sound as basic as possible considering the act of recycling has been around for over 20 years in most residential cities, but shockingly many people still don't recycle. In 2015 recycling has never been easier as most companies offer co-mingled recycling (you don't to sort paper products from plastics, etc.) as well as the recycling of any number of plastics. All you have to do is find the recycling logo and you can recycle that object. Some places (like my hometown of Wheeling, WV) are still very much in the stone age in terms of recycling and only collect clear glass, aluminum and paper. Go online and find a recycling center near you and take your plastics and other glass products there to help those materials be re-used and not end up in our local landfills.

- Garden - Sick of the rising costs at the grocery store? Me too. What can you do about? Grow some of your own food. Whether this is a deck garden with nothing but tomato plants, or a more diverse garden which produces peppers, squashes, carrots, lettuce and an assortment of other vegetables that will not only help reduce your carbon footprint from food traveling to the grocery store, but will help you make strides in your health by eating foods naturally grown in your own back yard.

- Compost - Once you start your garden, you will realize there is a lot which goes into that process. You need to buy compost to add to the soil, as well as other nutrients to ensure your crops are the best they can be. Why pay the money for compost when all you have to do is simply let your trash take care of it. Buy a simple compost bin at your local hardware store (they aren't that expensive) and set it up somewhere you can easily access it throughout the year. Add some dirt at the bottom (along with some earth worms if you can find them) and let the composting begin. Any vegetable and fruit scraps you have can go directly into the compost bin to help fuel the soil with nutrients. This will not only help your garden but will also cut down on how much trash you collect on a weekly basis.

- Conserve Water - People (myself included) take water for granted. Everyone should do their part to conserve water as best as possible. Whether that is cleaning your dishes by hand and letting them air dry rather than using the dishwasher, or simply turning the water on in the tub as it fills rather than waiting till the water turns warm to start to fill the tub. All are small things which can go a long way to conserve water and help the environment.

Try these beginner steps to sustainability and be happy knowing your baby steps are helping to sustain our environment for future generations!

Fitness Friday: NEW Body Weight workout

By: Jeff

It's Friday, which means it is time for another Fitness Friday article. Today's article is simple, but certainly not easy. Below is a body weight workout which can test the meddle of even the most experienced fitness gurus you know.

Start the weekend off right with this total body workout which requires nothing but your own body weight.

Push Ups - To Failure
Walking Lunges - 20
Burpees - 10
Squat Jumps - 25
Planks - To Failure

Complete all 5 exercises without rest. Once you've done that you have completed 1 round of exercises. See if you can do 3 rounds to start, and as you get more experienced you can try and achieve 5 rounds. This workout is quick, efficient and will provide results.

I do workouts like these on the days I don't go to the gym for a training session and they are great for getting your heart rate up, putting your body into calorie burning mode and a great change of pace to see even more results!

Happy Friday!

5 ways to break out of your Fitness Funk

By Jeff:

There are occasions when even the seasoned veteran, in terms of exercise, goes into a funk. Your weight training gains might come to a halt, your mile time might stall or get worse and your overall energy level might just be lower than normal.

When this happens, what can you do to kick the funk you are in and get back on track? Here are 5 easy steps you can take to ensure you get back on the horse and back into your workout groove.

1. Rest - The majority of people who experience some type of exercise fatigue are the people who often times need to simply take a break. The human body is an amazing machine, but even the most sophisticated machine needs to be shut down from time to time. Try and get at least 8 hours of sleep a night and avoid over-training by giving yourself a day off in between intense training sessions.

2. Mix It Up - Often times when weight lifters see their bench press progress plateau, they get flustered and angry. The solution is typically very simple...stop doing the same thing over and over again. If you are obsessed with the bench press, try changing your grip. Close grip can stimulate different muscles throughout the upper body and could spark new growth and gains. Abandon the bench and try chest flies and push ups rather than the same routine repeatedly. Don't be afraid to take pride out of the equation and research some new training styles and workouts. It could be just the thing to ignite some new progress in your training.

3. Nutritional Back-Up - When a lack of energy is the cause of your struggles in the gym, you can point to your nutrition as the reason why. Be sure you give your body the proper fuel for your metabolic engine before hitting the gym, or the trail. About an hour before exercise you should digest some carbohydrates as well as protein to give your body something tangible to utilize to get you through your workout. Something like a banana and string cheese, or an apple and a hard boiled egg will be just the ticket to giving you the energy you need get through your next training session.

4. Grab a Partner - Working out with someone will always intensify your workouts. Whether it is the competition of who can run faster and lift more, or the reliability of someone being there helping you along the way. Be sure you choose a workout partner wisely. You want someone with similar workout goals in mind, but also someone who is focused on training and not talking. Nothing can be worse for fitness gains than someone who would rather talk than train.

5. Change of Scenery - The human body can be habitual and lazy. It gets accustomed to the same exercises, workouts and even the time of day you train. Throwing your body off is always a good thing to do. If you train every Monday, Wednesday and Friday at 4:00 p.m., try changing it up a bit. Maybe train Tuesday, Thursday and Saturday but train in the morning for a few weeks. Take it another step further and go out of the gym for some outdoor workouts. Find some steps, do some springs, pull ups in a tree and push ups anywhere can make for a great total body workout that won't cost you a dime, but could kick start your gains.

Happy Training!

Fitness Friday: How to improve your workouts with mental focus

By: Jeff

[Editor's Note: We are starting a new series of articles called Fitness Friday. Every Friday we provide you with some advice to help you reach the level of fitness you desire. Enjoy!]

We've all been there. In the gym, going through the motions, thinking about something else and essentially not wanting to be there. You leave feeling as if you've wasted more time than made yourself better. The question remains, how do you prevent this from happening in the future?

The answer might seem corny and simple, but it is all about mental focus. Having the ability to put those external factors on the back burner for the next 45 minutes, and simply focus on the task at hand.

Here are some tips which I have found work for me, and could help you when it comes to becoming more focused on your workouts, and seeing the benefits of your hard work:

- Be prepared - Just like a coach has to have a plan in place for a practice or game, you need to have a plan before your workout. Forget just walking in not knowing what you are going to do that particular day, sit down the day before and chart out your workout, diagram your cardio session and mentally walk through the workout so you are ready for your scheduled training session.

- Music - Some like to listen to gangster rap, some prefer classic rock. Whatever floats your boat, in my opinion. Whatever you choose to listen to while you train, make sure it is music which motivates you. I don't know too many people who would choose to listen to Abba or the Carpenters when trying to rep out a set of biceps curls, but whatever works for you is what will keep you focused and motivated to do more.

- Block out distractions - This could be combined with the music piece, but if you workout by yourself, your best bet is to put the headphones on to tell others in the gym you are there to focus, not socialize. Many use the gym as a place to meet people and make connections. You can do all that after you are done training. Keep conversations to a minimum and remember you have a job to do.

- Have a backup plan - Everyone has walked into the gym looking forward to their workout and they suddenly see the equipment they had planned on using is taken. Don't fret, this is an easy fix. If you were prepared for the workout and wrote down your plan, simply move things around to make it work. If you were going to start with bench press, but all the benches are taken, move on to the squats you had planned next and go to the bench press when it becomes available. One small hiccup cannot derail an entire workout.

- Forget the TVs - Gyms across America are now putting televisions everywhere within their facilities. TVs on your cardio equipment, in the weight room, the ab room and some gyms even have movie theaters to watch movies while you workout. The absurdity of this has gone over the edge, in my opinion. When you step on a treadmill or a stair climber, it should be to workout, not to watch TV. The television can not only cause you to lose your balance and fall (yes, I've seen this happen several times), but takes your attention away from the workout.

Ultimately, when you approach your workout, you need to have the mental focus to get into the gym and improve. Whether your goal is a faster mile time, to lose weight, to see gains in the weight room or to just feel better. Your goals are just that...your goals, but you need to have the mental focus to achieve those goals you set for yourself. Hopefully these tips will help you do just that in 2015.

Happy Fitness Friday!

Make 2015 your best year for no one but yourself

By: Jeff

I love movies, especially sports movies. When I find one I particularly like, I will watch it over and over again memorizing the movie throughout the process. I guess you could say it is kind of my 'thing'.

The other day I was channel surfing and found one of my favorite sports movies on TV. Rocky IV.

A young, steroid ridden, Sylvester Stallone as Rocky Balboa travels to Russia to fight Ivan Drago, played by Dolph Lundgren in a battle of epic proportions between not just Rocky and Drago, but USA vs. Russia.

As Rocky withstands a punishment which would send the mortal man six-feet under, there was a part of the movie that struck a chord with me. The scene where Rocky not only starts to take over the fight, but starts to win over the crowd at the same time. The livid Russian politician storms down ringside to talk to Drago. Drago's response is the focus of this article. Take a look:


When Drago yells to the crowd "I fight to win. For me! For me!" it made me realize this is the exact response people should have toward making themselves healthier.

Some people train for a job, some people train for a significant other and others might train because it seemingly feels like what they should be doing. Nonetheless, what should be at the core of your training efforts is nothing more than to satisfy the reflection in the mirror you see every morning.

Is it nice to catch the looks of strangers due to your physique or your overall fitness level? Sure, anyone who denies that is a liar, but you have to achieve your goals for yourself and not anyone else. If you aren't happy with the person looking back at your in the mirror, then those issues need to be resolved before you can reach a level of success you never thought possible.

You should put everything you have into your training. After all, we only have one life and one body, we need to live it well. However, at the same time, bust your rear end for yourself and to please no one other than yourself and let the rest fall into place.

Next time you are in the gym or out for a run, raise a hand like Ivan Drago and yell "I train for me! FOR ME!!"

Happy training everyone...

New Year Nutrition Challenge

By: Jeff

Join us for the New Year Nutrition Challenge

As the calendar flipped from 2014 to 2015, many people were thinking of resolutions or goals to help make themselves a better, happier and healthier person in the new year. In our house we did the same thing, but with a twist.

Everyone always uses bland statements and goals when looking ahead to the new opportunities which await in the new year. Why not be specific and join us in the New Year Nutritional Challenge?

Here are the details of the challenge:

Allowed:
- Vegetables
- Quality sourced protein (think organic, local and grass-fed or a combination of the three)
- Fruits (within moderation)
- Nuts, seeds and legumes
- Coffee (1 serving a day and be sure it is freshly brewed and not loaded with sugar)
- Tea (1 serving a day and just as coffee must be brewed and not pre-made)
- Eggs
- Whole Milk
- Water (lots and lots of water)

NOT Allowed:
- Excess Sugars (Candies, chocolates, etc.)
- Breads (even whole grain bread)
- Cereals
- Low-Fat Milk
- Artificial Sweeteners (anything which says 'SUGAR FREE' will have artificial sweetener in it)
- Sodas, Energy Drinks and Juices
- Rice
- Pastas
- Jellies and Jams
- Alcohol of any kind (No wine, beer, gin, vodka, rum...you get the picture.)

Essentially what you are doing in this challenge is eliminating excess sugar and carbohydrates and resetting your body to living within the healthier realm of vegetables, fruits and proteins.

This challenge is flexible in terms of duration. You could challenge yourself to do this for one week (or 7 days), or for a month. If this is your first time doing a challenge like this, I would recommend at least two weeks to start. This gives your body a chance to cleanse itself of sugars and allow your body to move past the cravings which will run rampant during the first week.

My wife, Nicole, and I did this challenge from the weekend after Thanksgiving until Christmas Eve. Around a month in duration and afterwards we both felt great. We enjoyed the holidays and have started the challenge again.

Doing this challenge with someone else will make this an easier process. Whether that person is a spouse, friend or co-worker is irrelevant. Just someone who can sympathize with your plight will certainly go a long way in your success.

During our time doing the challenge between Thanksgiving and Christmas we had friendly wagers with one another if someone slipped up throughout the journey. For instance, if I slipped up Nicole would get to teach her typical Thursday spinning class and go directly to a hot yoga class afterwards while I stayed at home with our 3 children and took care of dinner, dishes, etc. (Neither of us slipped up once, by the way.)

Do whatever you have to do, but give this challenge a try. It is worth it for your health, and you will lose weight in the process. Combine this challenge while increasing your activity level will only help you feel better, look better and improve your overall health.

If you slip up? Don't worry about it. Put it behind you and start over again. One of the main reasons New Year's resolutions fail is the fact people are too hard on themselves if they fail to live up to the standard they've built in their minds. Instead, take it easy on yourself. Expect more, but hit the reset button and get back on the horse. Resiliency is always a favorable trait.

With that said, who wants to be a part of this journey with us? Simply leave a comment below in the comment section stating when you are starting the challenge, as well as the duration of your challenge. I'll be checking up with you to see your progress...remember just one step at a time!

The Christmas I grilled the family turkey

By: Jeff

The 2014 Christmas Eve will be one I will remember, not just because of the time spent with family and friends, but also it was the first time we provided the main dish for dinner...the turkey. Not only was that a first for our family, but we cooked it a way no one had ever tasted before (including myself). 

The brine

The 2014 Christmas was the first time we ever grilled a 13-pound turkey, and to say the result was good might be the understatement of the year. We decided to take pictures of the process and share them with the readers of the site.

The first step in the process, and probably the most important for the best flavor, was placing the turkey into a brine. The brine was a simple concoction. About a gallon of water, a cup of salt, a cup of sugar, black pepper corns, minced garlic, freshly squeezed orange juice along with leaving the oranges in the brine.

After the brine has boiled, let it rest until the liquid cools to room temperature (you can expedite this process by adding ice cubes to the brine.) Once the brine has cooled, get a pot large enough for the liquid and the turkey (many use a clean Lowe's or Home Depot container) and place the turkey into the brine for at least 12 hours (some leave it soaking for up to 48 hours).

While the turkey is soaking, it is time to prepare the other ingredients for when the turkey is done soaking. Take 4 oranges and cut them into quarters, 3 onions cut and sliced and 3 apples cut into sections. These ingredients will be stuffed into the turkey, along with being placed in the drip pan underneath the turkey while cooking on the grill.

Once the bird has soaked in the brine, remove from the liquid and dry thoroughly. After drying, you will want to season the inside and outside of the turkey with salt, pepper and butter. If you are looking for a nice flavor and crusty skin, we took rendered bacon fat and also used that on both the inside and outside of  the turkey.

Once seasoned, we put the turkey onto a roasting rack which will go directly on the grill and will be rotated 180-degrees every 30 minutes.

Before I go any further, the grill is something which needs to be focused on. I cook with charcoal and smoke with wood chips. I decided to use apple wood chips, and had a healthy batch of chips soaking in water for 2 hours before using them.

The turkey will cook on indirect heat, which means a heat source will never be directly underneath the turkey, but rather to each side of the turkey. This operation requires frequent babysitting. Once you have your coals at high temperature, you will have to check every 30 minutes to add charcoal, as well as add hot coals every other trip to maintain proper temperature. I used one large bag of charcoal from the start of the grilling till I was done.

Before placing the turkey on the grill, place the oranges, apples and onions left over into a drip pan between the coals and fill with 2-3 cups of water. The drippings from the turkey will mix with the flavors of the fruit and vegetables to create an aroma and a basting sauce which is unbeatable.

As stated earlier in the article, you will rotate the turkey every time you check on it to ensure it cooks evenly throughout. I placed our turkey on the grill at 10:45 a.m. and took the finished product off the grill around 2:30 p.m. You want to maintain a high medium temperature throughout the process, adding wood chips to the coals every time you check on the turkey. The internal temperature should be between 170-180 degrees and should be checked in multiple areas on the turkey (thigh, breast, etc.) to ensure the meat is cooked throughout.

Once the turkey has reached proper temperature, take the turkey off the grill and place in a roasting pan inside. Tent the turkey with aluminum foil for about an hour. In the meantime, you can take the drip tray and baste the turkey to keep the turkey moist before serving. After the turkey has rested for an hour, it is time to carve and enjoy! Once you try turkey this way, you will never want a typical oven cooked turkey again. It is time consuming, but well worth the wait.

All it takes is saying "No" one time

Sometimes all it takes is saying, "No" one time...

By Nicole

It can all start by saying, "No" just one time. 

I can't even imagine what it would feel like to have to lose 20, 50, or even a hundred pounds just to feel like yourself again or even trying to stop a food addiction like soda.  However, you have to start somewhere. 

I completely understand how food offers so many things to the human body and a lot of us have had years to build this multi-faceted relationship with it. Just recently I had been struggling to stay strong with the lifestyle we follow. If someone had M & M's or any type of chocolate I was on it. It left me feeling lethargic and lacking motivation to be as active as I would have liked. 

So, something had to be done. I just had to say, "NO" one time to a food offer that would do my body more harm than good. I know that food temptation is EVERYWHERE, but you can change. 

So what can you do?

Take a second to write down what it is you are eating throughout the day, sort of like a food journal. After about a week, examine those choices. What percentage are vegetables? Fast food? Healthy fats and meats? Processed food? Grains? Water? Sugar in all forms (soda, fruit, candy, alcohol, juice, etc)? For most, these results are eye opening, so what are you going to do to change?

Decide what it is you can possibly cut back on or even eliminate to make you healthier. For most people sugar is their main addiction and new studies are showing sugar can be just as addictive as drugs like cocaine.

When analyzing your nutrition, always try to remember what paleolithic, or original man, had accessible to him (or her). They did not have access to much fruit, so the constant craving for sugar was never there. But over the years, fruit has become so accessible and sadly, larger (I am pretty sure apples shouldn't be the size of a softball) it has people walking around in a constant sugar craze. 

So, please do yourself a favor and break up with these foods which are causing weight gain, Type 2 diabetes, thyroid issues, cancer and so much more. All it takes is for you to say, "NO" just one time. Trust me, after that one moment of strength you will start to feel better, then you will start to look better and it will continue to get easier and easier to stay strong! 

Wondering where to start? Here is a recipe you can say, "yes" to and it is so simple even a cave man could do it!

Crockpot Chicken

1 whole chicken

3 bags baby carrots

1/2 stick of butter (organic is best)

Salt, pepper, garlic and onion powder to taste. 

Place the whole chicken in the crock pot, breast side down. Season the chicken with the salt, pepper, garlic and onion powder.  Slice the butter and place on top of the chicken, save some slices to put on the carrots. Place the opened bags of carrots around and on top of the chicken.  Cover and cook on low for about 8 hours or on high for three. 

Of course, you need another vegetable. Here is our children's favorite way to have broccoli...

4-6 heads of broccoli, cut into small florets 

Grapeseed oil (olive oil is best not heated)

Salt and pepper

Place the broccoli on a large baking pan. Drizzle well with grapeseed oil and season generously with salt and pepper. 

Bake at 400 degrees for about 30 minutes or until most pieces start to crisp. You will want to stir halfway through. 

Trust us, once you have it this way, you won't want to have it any way else!

Enjoy!

Reach your fitness goals with this total body workout

By: Jeff

Use this total body workout to shed the pounds!

Whether you want to shed a few pounds, or to get leaner to show off your six-pack abs, it takes hard work and dedication to get the results you desire. If you read this blog with regularity, you've learned a great deal about your nutrition and how vital it is to reaching your fitness goals and a healthier lifestyle, but sometimes how you train your body can have a big impact on the results you see in the mirror.

There was a time when I followed the typical meat-head gym rat philosophy of training one body part per workout. It left me wondering where all the hard work was going, as well as unbelievably sore on a daily basis. So, I made some changes.

First change I made was to go from lifting 6, or 7, days a week to only lifting 3 days. This allowed my body to recover before training those muscles again. All that jargon of 'muscle confusion' and 'attacking the muscles' is pretty silly when you look at the anatomy of the human body.

When doing resistance training, the muscles experience small tears which then need the proper nutrients and rest to heal and grow larger. If you don't allow your muscles to rest, you are jeopardizing them of possible growth and gains with over training.

With that said, the second factor I changed was going from training one muscle group a session to training my entire body every time I go into the gym. No, my workouts aren't 4 hours long either. I simply focus on multi-joint movements first then isolation lifts next. I do several types of set training. Super-sets, tri-sets and the occasional drop set training. All of that isn't important if you are just starting off.

Try the workout below (I did this workout the other day) and remember it will take time for you to get accustomed to this type of training regimen. Stick with it, and you will see the results sooner than you think.

Back/Triceps
Pull Ups (or weighted pull ups for the advanced) - 3 x 12
Single Arm DB row - 3 x 12, 10, 8
Triceps Press Downs - 3 x 15

Chest/Biceps
Incline Dumbbell bench press - 3 x 12, 10, 8
Medicine Ball Push ups - 3 x 15
Barbell Bicep Curls - 3 x 15

Legs/Calves
Dumbbell walking lunges - 3 x 20, 15, 12
Single-Leg dumbbell squats - 3 x 15, 12, 10
Seated calf raises - 3 x 15

That's it! You should be in and out of the gym in no longer than an hour, and if you do this workout quickly you will surely be exhausted by it's ending. Give it a shot and post how it goes in the comment section below!

Happy lifting!
 

Turn that holiday feast into a power meal

By: Jeff

Turn your holiday meal into a POWER meal!

So many people gripe and complain about the heavy-sided meals over the holidays. It starts with Thanksgiving, then those office holiday parties, then the big holiday feast followed by a New Year's extravaganza. A lot of food to be had by all, but isn't there a way to make these meals healthier and avoiding the food hangover most feel in the days afterwards? The answer is YES, you can.

Whether you are providing the meal, or simply a side dish, keep in mind you want to focus on some basic staples to keep you in the power zone, and not the flabby zone.

When filling up your plate, go heavy on the vegetables. Now, before you think that corn casserole consists of good vegetables, think again. Look for steamed, grilled or even roasted vegetables. Your party not having those? Then bring them. You can eat as many of those vegetables as you can gather on your plate.

Next, go for the protein. Turkey, ham or chicken doesn't matter. White meat or dark meat doesn't matter either. Go for the protein sources which will help you fill up and will compliment the vegetables on your plate wonderfully.

Then, go for the yams before the mashed potatoes. If you are looking for something mashed, bake some sweet potatoes (or yams), peal the skin (although I like leaving the skin on) and mash them using a hand-held masher. Throw on some natural organic butter and enjoy.

Wait a second, there is something missing. What about those cranberries?! Can't have a feast without the cranberries. I have you covered there too. My lovely wife makes a mean cranberry relish which consists of cranberries, apples, pineapple and oranges put in a food processor for your pleasure. To say this goes as a good topping for your protein source might be the understatement of the year.

So, by eliminating the starches (stuffing, mashed potatoes and rolls) you are having an awesome meal without killing your waistline.

I should have prefaced this information with exercise. It could be as simple as you going for a walk the morning of the big feast, or even after the feast if the weather suits you, but know you will be assisting your body in taking those calories (a calorie is a unit of energy, by the way) and utilizing them as fuel so they don't turn to flab.

If you can get out and exercise the day of the meal, stick to the above guidelines when eating your dinner, then you have rewarded yourself with a light dessert. Look for the least dense options for dessert, and stick to only one helping. After all, you are entitled to enjoy a slice of pie.

By doing all this, not only will you be keeping yourself in check, but you will be avoiding the 2-3 pounds the average American puts on over the holidays, but wait...there's more!

What about the booze? If you are going to drink, do so moderately. Nothing can set you back more than the empty calories in alcohol, and yes even wine. Try sticking to the distilled drinks with less sugar like gin, vodka and rum to cut down on the sugar content...and always drink in moderation. If you are going to have a beer or two, or a glass of wine, be sure to contain yourself.

Below are some recipes you can try as substitutes for your festivities that surely will be crowd pleasers! Happy Holidays everyone and stay healthy!

Cranberry Relish

1 bag cranberries (whole)
20 oz. cans crushed pineapples (w/ juice)
2 Oranges (peeled)
2 Apples (pealed and cut)

Place everything into a food processor until ground evenly. Chill before serving. This can be adjusted depending on how much you wanted to make.

Cauliflower Mash
(Had this for a friend who would NEVER eat mashed cauliflower. Didn't tell him what it was, he thought it was mashed potatoes. It is REALLY good)

3 heads of cauliflower
1 container of sour cream
1 container of cream cheese (w/ chive)
4 tsp of butter
Salt
Pepper

Cut the cauliflower into florets and boil. When fork tender, drain the water and crush cauliflower with hand-held masher. When resembling a smooth consistency, add the butter, add the cream cheese (use sparingly until you get the flavor and consistency you desire) and finish with the sour cream (also use sparingly). Finish with the seasoning of salt and pepper and enjoy!

At-Home cleaners to help you get through cold and flu season

By Nicole:

Do-It-Yourself cleaners just as good as store
bought cleaners.

As we approach cold and flu season a lot of us tend to grab the nearest antibacterial wipes/spray with the hopes that it will help keep us well.  Unfortunately, antibacterial products really aren't effective and can do more harm than good.

So, a few years ago we decided to take a different approach and actually start making a few things for our family. If you haven't noticed, I really like to know what is in everything we eat and use. We learned how to make "409," laundry detergent, and deodorant.  Trust me, it is worth the switch and much cheaper too!

Check out the recipes below, all of the ingredients are easy to find in your grocery store.

General Spray Cleaner- this is fantastic! 

1- 16 oz spray bottle

2 TBSP vinegar

1 tsp borax

1/8 cup dish soap

1 cup hot water

20 drops essential oils (we like lavender oil.  We have used citrus oils as well, which are naturally antimicrobial)

Pour vinegar, borax and hot water into the spray bottle and swirl.  Fill the bottle to 16 oz with cold water.  Add the dish soap and essential oils last.

Deodorant

I promise, this is the real deal and even works for men!

1/4 cup arrowroot powder

1/4 cup baking soda

4 TBSP coconut oil

10 drops lavender essential oil

3-4 drop patchouli essential oil

*When I made this for Jeff I did not use the patchouli oil, he is not a fan of it.  I did use the lavender and added a few drops of tea tree oil.  It is wonderful and works all day!

In a medium bowl sift arrowroot powder and baking soda.  Add coconut oil and essential oils.

Using a fork, combine well (as if you were cutting butter into flour- I usually use my hands)

Pack mixture into a glass jar and store at room temperature.  

So people have even put this mixture into a used "regular" deodorant stick.  I have been nervous about trying that, since coconut oil will become liquid in the summer time.

Laundry Detergent

1- 4 lb 12 oz box of borax

1- 3 lb 7 oz box of washing soda

1- 3 lb container of OxyClean

2- bars Dr. Bronner's soap- grated

1 4 lb box baking soda

Optional; 1- container fabric softener crystals (these really aren't a very natural product, but just give your clothes a scent).

Mix all ingredients in a large container and use about 1-2 TBSP per load of laundry.  This can be used in HE washers.

It's what inside that counts

By: Jeff

Ingredients make a huge difference in a person's health.

I wrote an article about the many gimmicks of the food industry last week, and thought I should expand on those thoughts this week. As a pseudo follow-up article, it is time we talk about ingredients.

If you haven't read my previous article, you can read it by clicking THIS, but if you did, you know terms like 'whole grains', 'free range' and 'natural' are all very loose terms the food industry can manipulate to make you purchase their product. The key to looking past the gimmicks is seeing the ingredient list and being able to decipher the actual items which are used in producing the product.

Let's take a look at a food label to help illustrate this point:

Here you see a label from Reece's Pieces candy. Obviously, no one would mistake this candy as healthy food, but the label itself tells the true tale of what you are putting in your body. 

The first ingredient listed is always what is used the most in the product. In this case, it is sugar. Every ingredient after is listed in the same order, from used the most to the least. So, on this label, after sugar are partially defatted peanuts, partially hydrogenated vegetable oil, corn syrup, dextrose, and a ton of artificial colors and dyes to give the candy it's color. 

Being able to read beyond the words is a trait very few take the time to do, but is worth it's weight in gold when it comes to your health. Essentially, you are looking for foods that have real ingredients, and not ingredients that sound like a lab experiment gone wrong.

General rule of thumb? If you can't pronounce it, you shouldn't be eating it. In the above candy label, you can see the underlined words which are extremely harmful to your health. The hydrogenated oils, corn syrup and the artificial colors all can have drastic effects on your health and behavior. Guess that peanut butter in the candy isn't worth all that much after all...

Let's stick with the sweets, and I will give you a good example of what a product could look like that isn't horrendous for your health.

All Natural Turkey Hill Chocolate Ice Cream

Here is our go-to ice cream for our birthday parties for the kids, as well as for any get together where we might want to bring ice cream. Want to know the ingredients in this ice cream? 

Here they are: Cream, Sugar, Nonfat Milk, Cocoa.

That's it. Compare that 4 ingredient list to the myriad of junk in the candy we analyzed earlier. 

Simply put, you shouldn't have to have a science degree to know what is in your food. Will this require a little more searching and a little more time in the grocery store? It certainly will, but will the time spent make a difference in your overall health? No doubt about it.

Real Men Cook

By: Jeff

Be a real man...get into the kitchen and cook!

I'm sure most reading this grew up in homes like mine. Mom cooked the meals in the kitchen, Dad took care of the grilling when necessary. Just the way it was, and how our home was before we had children. Nicole would get home and make dinner and all was right with the world.

After our second child was born, I quickly realized if I wanted to eat dinner, I was going to have to cook it myself. Nicole was typically taking care of the kids, which meant it was time for me to step into the kitchen and start cooking. To say I was clueless was an understatement.

Before you go rushing to conclusions, I knew the basics. I knew where everything was located and how to work all the proper appliances, but the methods and timing of cooking were very foreign to me.

Nicole would laugh at me and my endless questioning about this, that and the other, but what started off as a dreadful assignment turned into a pleasure for me. I started to enjoy having my day or two to cook dinner. It started off with simple stir fry using a rice cooker, then expanded to spaghetti using spaghetti squash rather than noodles, to black bean burgers and eventually more time consuming dishes like the Caribbean tilapia bowls we now enjoy (the recipe is below given for this delicious dish).

Now with 3 children, two dogs and working full time, cooking dinners has become my every day job. There are a few occasions where Nicole will put something in the crock pot the night before, but since I get home first and have time without the children, I take care of the cooking Monday through Friday.

Cooking can be a very rewarding task. Putting in the time to put a healthy meal on the table that your family enjoys and benefits from is something very difficult to explain to someone who has never experienced it before. In my opinion, any guy can throw burgers on a hot grill and move them around, but it takes another type of man to step into the kitchen with the confidence to say, "I got this..."

As I continued to cook, I became more interested in the Food Network, but one chef in particular. Mr. Bobby Flay. Everyone knows him as 'the grill guy', but he can truly do it all. I realize I am not a chef and will never attend culinary school, but you can always learn from people like this. It was from Bobby Flay and his grilling books I've received through the years that inspired me to cook entire meals on my charcoal grill. I took the kitchen, and just moved it outside. (Expect more grilling articles in the future.)

Cooking is something everyone should experience. Putting your stamp on a meal is something truly rewarding, and making the meal healthy just adds to the satisfaction of treating your family to a good-for-you meal.

So, guys, it is time to get off the couch and get into the kitchen and do some work!

Caribbean Tilapia Bowls:
(Feeds a family of 5)

2.5 lbs. Tilapia
3 packs frozen cauliflower
6 Bell Peppers
3 Onions
1 Can Kidney Beans
Chili Powder
Cumin
Salt
Pepper
Old Bay seasoning

- Rinse off the tilapia and dry. Spray a glass dish and place the tilapia evenly on the dish. Coat generously with salt, pepper, cumin and chili powder. Place in the oven at 350-degrees until the edges of the fish start to brown and the fish is white throughout.

- While the fish is in the oven, place the frozen cauliflower into a pot and fill with water to boil. Allow cauliflower to boil for 5-10 minutes. After cauliflower is fork tender, drain the water, and mash the cauliflower to make cauliflower rice. Season with salt and pepper.

- While the water boils, cut up the bell peppers and onions and caramelize in a pan. Season with salt and pepper.

- Take the kidney beans, strain and rinse the beans, and place them in a small pot to warm on the stove top.

- When the fish is done, remove from oven and mix together breaking up the fish and mixing the seasonings on top.

Put the cauliflower "rice" in the bottom of a bowl with the tilapia, beans and pepper mix on top. Add Old Bay seasoning to specific taste and enjoy!

Kickstart your morning

By: Jeff

Try this Blueberry Banana protein shake to
start your day off right

Rolling out of bed can be the worst part of your day, especially if a good night's sleep wasn't achieved that particular night. However, there are a couple ways to get your day started on the right foot without having to go to extremes.

First, exercise. Some might cringe at the thought of an early morning workout, but I'm not suggesting going to the gym at some ridiculous hour. Body weight exercises can do amazing things to wake you up and turn your body into a calorie burning machine for the day ahead. Here is a quick, and easy, body weight workout you can do to start your day (Pictures of the exercises are at the bottom of the article):

Push Ups - 3 Sets for as many reps as possible
Squats - 3 Sets of 25 repetitions
Planks - 3 Sets holding the plank for 30 seconds a piece
Jumping Jacks - 3 Sets of 25 repetitions
- Completing all 4 exercises is 1 'round'.

If you are new to exercise, do all exercises once, then take a short water break. Then follow the same procedure after each time through the 4 exercises. As you gain more experience and build up your endurance, stop taking breaks in between 'rounds' and you not only will get an incredible workout, but will also get a jolt of energy that coffee or energy drinks can't provide. Plus, this workout can be done under 15 minutes, not taking up the entire morning and works almost the entire body in just 4 body weight exercises.

The second piece to the puzzle is nutrition. Of course it is nutrition, if you read the site we preach how important what you put in your body is. What you put in, is what you get out. Whether you exercised in the morning or not, try this quick and easy protein shake to start your day off right from a nutritional standpoint.

Blueberry Banana Protein Shake

1/2 Cup Frozen Blueberries
1 Banana (Frozen if you like a thicker consistency)
1/2 Cup Coconut Milk
1/4 Cup Kefir (probiotic 'yogurt')
TBSP Peanut Butter
2 scoops Quality Grass Fed whey protein powder (can be chocolate or vanilla...I like chocolate)
Ice till you get the consistency you desire

Blend until dissolved and enjoy!

This simple two-step process will not just kickstart your morning, but will get your out of the door energized with a body ready to take on the day and burn calories in the process. Give it a try and let us know your results!

Push Ups:

Squats:

Planks:

Jumping Jacks:

Good food should take time

By Nicole:

Trust me, we know what it means to be busy. With three children, two dogs and working full time, time is limited.  However, that does not mean the quality of your meals should be sub-par.

In my opinion, meals should take time to create; however, that does not mean you cannot take some short cuts here and there to make your life simpler.  For example, using frozen vegetables and fruits is not the end of the world. But frozen "TV dinners" (even the Healthy Choice and organic options) are not so great.  They are chalked full of sodium and who knows what kinds of preservatives.

So, what is a person to do to prevent from using the prepackaged meals?  In our family, we do a few things to make sure we have lunches for the whole week.  We often make a big pot of soup or chili, buy enough food for some of the dinners we make during the week to ensure we will have leftovers and we always keep a big tub of mixed greens (lettuce) on hand.

Truly, it is that simple.  I know it takes a little more effort, but you really don't want to be stuck grabbing for a Hot Pocket for your lunch that has been in your freezer for who knows how long. Remember, you are trying to set your body up for success and sometimes that takes a little extra effort.

Below are some recipes that are quick and easy. Enjoy!


Taco Bowls

Enough sweet potatoes or yams for all that are eating
1 lb ground beef
1 lb ground pork or goat chorizo (if you cannot find chorizo you can always use ground beef and add in Mexican seasonings of cumin, chili and garlic powder and salt and pepper.  Try to stay away from the prepackaged seasoning mixes, they are full of additives).
3 bags frozen pepper and onion mix
3-4 avocados
salsa
plain Greek yogurt

Clean and pierce the sweet potatoes and place in a 350 degrees oven for about 45 minutes or until fork tender.

Brown all the meat in a large pan.  Feel free to drain or keep the fat that has cooked off of the meat. Add in the frozen vegetables and continue to cook until all of the vegetables are tender and cooked through.  Open and separate the insides of the avocado from it's skin. I like to mash up the avocado at this point.

Once the potatoes and meat mixture are ready, slice the potatoes open and add a couple of scoops of the meat mix over top the potatoes.  Add a couple of scoops of the mashed avocado, salsa, and yogurt over the meat mixture.

Banana "Ice Cream"

3-4 bananas (slice and freeze for about 2 hours)
1 can full fat coconut milk
1 tsp vanilla extract

Combine all ingredients in a food processor and process until smooth.

Options:
Our children love adding in different fruits. But our favorite is using all of the ingredients above, plus a bag of frozen pineapple.  It is delicious!  We have even tried adding in PB and cocoa powder, that is not too bad either.

Enjoy!