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!

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!

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...

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!
 

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:

What the NFL can teach you about your fitness goals

By: Jeff

How the NFL can impact your fitness goals

I am possibly the biggest Pittsburgh Steelers fan you would ever meet. I don't drive a Steelers car or dress up in crazy clothes when the Steelers play, but I love everything about the black n' gold. Growing up, Steelers Sundays were a ritual worth celebrating. You woke up, went to church and the rest of the day was dedicated to the Steelers and NFL football.

The NFL is a big money-maker, but if you are like me and watch every Sunday (or Monday or Thursday and the occasional Saturday) you can take something away from these players that can help your fitness goals.

As you watch these impressive human specimen running, jumping and hitting one another, it is difficult not to be stunned by their overall fitness levels. Even the offensive and defensive linemen are well-tuned athletes built for power and leverage.

So what does this have to do you your fitness goals? Simple. If you want to see the results, you have to work hard.

Look at these players, regardless of position, and you will see people who have dedicated their lives to the sport and their bodies, and it is paying them handsomely. What most don't see is the amount of work these players put into their bodies when cameras aren't rolling. Whether it is sleeping in hyperbaric chambers, having acupuncture multiple times a week or the rigorous workouts which would leave the average human sore and broken for months.

My trip to Pittsburgh in 2013 being a
Steelers NBC Fan of the Week

Obviously, the average Joe is not an elite athlete, but you don't have to be a professional athlete to carry a strong work ethic into your fitness routine. Most of these players didn't wake up fit and strong, it took time and effort.

The same can be said about your individual fitness goals. It isn't going to happen over night, but you have to work hard and have an amount of tenacity if you want to get where you want to go. Have a plan, be ready to execute the plan and when it is time for your workout give it 100 percent.

There will be times when life gets in the way, but remember it is dedication and work ethic that will leave you with the results you desire. Want six-pack abs or just to drop 25 pounds? It will ta
ke a work ethic and focus you've never experienced to reach those goals and stay there. Do the same workout over and over again, expect the same results over and over again.

Take time today to re-evaluate your fitness goals, but also your overall game plan to get the job done. Learn form the NFL players making plays on Sunday by giving your workouts your full attention, and reap the benefits.

If you ever have any workout or fitness questions, be sure to leave a comment below and I will answer as soon as possible.

Alcohol: Your best friend, and worst enemy

By: Jeff

Think twice about your alcohol consumption...

Let's be honest with one another. Most of us reading this love to kick back and have an alcoholic beverage from time to time. It relaxes the body and a serving of alcohol a day has been proven to have health benefits. However, What most people don't realize is the damage alcohol can do to their fitness goals. To put it simply, it can cut your legs right out from underneath you.

When special occasions and holidays approach, it is easy to let yourself go and have one more than you probably should, but if you keep in mind the impact it has on your body, as well as your fitness goals, you might abstain from drinking so much next time.

In the average lager beer there are roughly 180 calories in the 12 ounce beverage. A cup of white wine can contain around 160 calories.

For those that might not realize the amount of exercise it takes to burn off calories, take a look at what it takes to burn 100 calories:

- 10 minutes of intense rowing on a rowing machine.
- 10 minutes of jumping rope
- 15 minutes Sprint interval training
- 10 minutes of riding a stationary bike for 14-16 mph

I could go on, but I think you grasp the concept I'm trying to convey. Alcohol does have some nutritional benefits, but at the same time, if you do the math in terms of how much alcohol you are consuming and what it would take to simply burn off the calories you've inserted into your body you might be asking yourself, "Is it worth it?"

If you drink 5 Miller Lites (96 calories per 12 ounces) at an office gathering after work, you have consumed 480 calories from those beverages. Not counting any food you've eaten, you are now looking at almost an hour on a rowing machine to burn off just the alcohol you've consumed and getting back to where you were before consuming those beers.

Be wise about the type of alcohol you consume too. Beers can contain different types of caramel coloring, GMO  (genetically modified organism) wheat and barely as well as other preservatives which danger the body much worse than just calories consumed.

In other words, next time you are staring at a cooler full of beer or a table filled with wine, think about the consequences your actions have on your overall health and fitness. One or two drinks won't set your fitness goals back, and it will allow you to enjoy yourself throughout the get-together.

Enjoy this time of year, but enjoy it responsibly!

The Key to New Year's Resolution Success

By: Jeff

Time to get started on those New Year's resolutions...

It is only mid-December, but the new year is right around the corner. Some of you may have already started thinking about possible resolutions for 2015. If you are in that group, good for you! It is never too late to think about ways to improve yourself as the calendar year changes.

Nonetheless, everyone has experienced those New Year's resolutions where by March they are nothing more than a distant memory. That is assuming you made it to March.

So as most people wonder, what is the key to reaching those goals you set for yourself? In my professional opinion, the key is to start early, but before I go any further, a quick re-cap on the age old acronym for setting goals. If you are not familiar, here it is:

S - Specific
M - Measurable
A - Attainable
R - Reasonable
T - Timely

All of your goals, whether they are physical fitness goals or simply life goals, should fall into the categories above.

After using the S.M.A.R.T. system for creating goals, it is then you focus on starting your goals early. As a trainer you love the new year. Clients come from out of the woodwork wanting to workout, wanting to purchase training sessions and to get kick started on their resolutions. However, those eager clients all fade away in late February/early March and things slowly go back to the way they were.

Why does this happen? Simple. Most people join a gym of some kind, and immediately find it overwhelming. There are huge crowds, machines they aren't sure how to use and the intimidation of the regulars trying to get through their workout in a timely fashion. A lot of pressure for a newbie just trying to get started.

The fix is simple. If the gym atmosphere is the route you want to take, get to your gym as soon as possible and sign up. Get a head start on the new year crowd. By doing so you will allow yourself to get accustomed to the machines, find a workout you are comfortable with and can get the help you need if you are struggling. All before the gym turns into a madhouse.

If the gym isn't where you aspire to be, you should still get to work on those goals early. By working on your goals now, you will not only have a workout plan and routine set in place, but there won't be as much pressure compared to all that accompanies the new year and those resolutions.

Lastly, starting your goals now will only help you power your way through the holiday season. If your long term goal is to drop 50 pounds, you starting a workout program now will help you stay focused and not go on a 3-day binge of cookies, cake and other pastries which could derail your goals before you had a chance to get your feet wet.

The holidays are tough. New Year resolutions don't last.

Be the antithesis to these rules by exercising your way through the holidays and starting the new year already en route to success!

Work Smarter, Not Longer

By: Jeff

Enjoy the family and the holiday season without
your workouts suffering.

The holidays are a busy time of the year for everyone. Little children rabidly anticipate the holiday season, and parents typically follow suit. Nonetheless, often times the question of exercise is posed during the hustle and bustle of the holiday season.

The answer to the questions of, "How do I find time?" and "My workouts seem dull and tired." have an easy solution.

Workout smarter, not longer.

For many, the answer to the questions above are longer workouts, more strenuous exercises and trying to squeeze workouts in whenever you can. Wrong, wrong and wrong.

The simple answer referenced earlier speaks to the modern style of training vs. the old-school style. The ancient proverb of exercise states a minimum of 1 hour must be spent in the gym with multiple days of cardiovascular training mixed in with weight training

The opposite can be said about the modern style of training. Workout smarter by shortening your workouts with a mixture of high intensity training methods that will train both the muscular and cardiovascular systems simultaneously.

Everyone has their 'go-to' workouts and habits when it comes to exercise, but making just a small adjustment to your workout can pay huge dividends in many aspects of your life. Here are 5 simple rules to follow to bullet-proof your workouts heading into the holidays:

5 Rules to Follow:

1.) Workouts shouldn't last longer than an hour - Any work put in after the hour mark has passed typically is a waste of time and energy. Forget about the muscle heads at the gym and understand what you are doing will benefit you more than what they are doing.

2.) Train the entire body every workout - Ditch the 'Mondays are chest, Tuesdays are back, etc. workouts for a more synergistic approach that will lead to more calories burned, less time taken and a healthier you as your muscles are never overloaded to the point of exhaustion.

3.) Work quickly, but not fast - Super-sets, tri-sets and other combinations are key to this exercise program. Depending on the overall goal of the workout, you can attack multiple muscle groups in a matter of seconds. If you are focusing on a body weight workout, you could do 20 push-ups, get up and do 10 pull ups, followed by walking lunges. Those three exercises not only work nearly every major muscle in the human body, but can be accomplished in minutes, not hours. Do 4 sets of that workout without any breaks, and you will certainly feel the cardiovascular benefits as well as the muscular benefits.

4.) Plan ahead - When the holidays approach, schedules get jumbled. Recitals, meetings, visits with the in-laws. You get the idea, but if you look at your week ahead and see where there is a time for you to put in 30 minutes of work, it leaves you without the excuse of, "I just got too busy".

5.) Stick with the plan - It is easy to fall back into the workout rut you were previously in by simply doing the 'same old same old' whenever you grace your local fitness establishment. However, in partner with Rule #4, if you write out your workout the day before your scheduled workout, you will already have your plan of attack armed and ready before stepping foot in the gym.

People often over think exercise. Stick to multiple joint movements (more pull ups and less biceps curls), work at an efficient pace (no need to drink a gallon of water during a session with 5 minute conversations in between sets) and don't stress about how your individual gains (people get too wrapped up in how much weight they benched that particular day). You will have peaks and valleys, just listen to your body, but if you follow these 5 simple rules, you will be able to spend more time with your family, enjoy the holidays and not feel horrible about not exercising during the busiest time of the calendar year.

Live Well and Drop Dead

Nicole & Jeff

If you had a choice of living a shorter life that ended with a lingering disease, or a longer life that resulted in your final day being as good as ever, which would you choose?

Most would choose the longer, healthier life.

This is where this website got it's start. As parents of 3 small children, we have seen the way we live our lives change drastically in the last 6 years. Everything from the way we train our bodies, to how we treat our bodies has take a full 180 degree turnaround.

We now have found a balance in our lives that was absent for years. Our plan is to share our success with others in hopes they can find the same balance we did. We look to share workouts, recipes and general health tips that will be able to help anyone live their lives in a healthier way.

The main writers on this site are Jeff and Nicole. We have been married for 7 years and are Physical Education teachers. We are not certified dietitians, but Jeff was a full-time personal trainer and successfully trained individuals and groups before deciding to teach full-time. Nicole continues to be a group exercise instructor part-time along with teaching.

We hope you join us and take the first step to leading a happier and healthier lifestyle! If you have a question or comment, leave it in the comment section below.