Workout of the Week

The Christmas holiday is right around the corner.  So being in the holiday spirit like I am, were doing a “12/25” workout this week.  I’m giving you 12 exercises and you have 25 reps for each one.

  1. KB Swings
  2. Burpees
  3. KB Squat Press
  4. V-Up
  5. Pushup
  6. Mountain Climbers (R and L)
  7. Squat Jump
  8. Jumping Jack
  9. Knee Crossovers (R and L)
  10. KB Squat Pull
  11. Burpees
  12. Pushups

I know a couple of exercises are on there twice, but they’re good ones.  Do one round, or two if you’re feeling extra jolly this week.  Either way, get after it.


Hump Day Motivation

I really like this quote, probably because I  hear this excuse every day.  I’m glad I finally found somebody else who agrees with me..

Make time to do what’s important to you!  Get out and get after it!!!

Workout of the Week

I haven’t put one of these up in a while.  I know you all are very upset about that, so I give you my sincerest apologies.  I can’t say it won’t happen again, but I’ll do my best from now on…. Now that that’s out of the way, grab a kettlebell and lets get going…

  1. Alternating Lunges (KB optional) – 50 total
  2. Bicycle Situps (KB optional) – 40 total
  3. Kettlebell Swing – 30
  4. Kettlebell Squat Press – 20
  5. Burpee w/ Pushup – 10

Complete 2-3 rounds based on time.  As always, move quickly through the exercises, but with good form.  Rest when needed.




Detoxing??? Not So Fast…

In a world full of quick fixes and immediate results, the detox fad has completely exploded.  Everywhere you look, you see somebody buying or selling a detox system that is going to cleanse you of all the bad shit you’ve been feeding your body.  Well, the reality isn’t quite so simple.  Here is an article posted on that covers the ever-so-popular topic of detoxing.  Just a warning, you may not like what it has to say….


You can’t detox your body. It’s a myth. So how do you get healthy?

cucumber lemon, celery, spinach and kale juice

There’s no such thing as ‘detoxing’. In medical terms, it’s a nonsense. Diet and exercise is the only way to get healthy. But which of the latest fad regimes can really make a difference? We look at the facts

Whether it’s cucumbers splashing into water or models sitting smugly next to a pile of vegetables, it’s tough not to be sucked in by the detox industry. The idea that you can wash away your calorific sins is the perfect antidote to our fast-food lifestyles and alcohol-lubricated social lives. But before you dust off that juicer or take the first tentative steps towards a colonic irrigation clinic, there’s something you should know: detoxing – the idea that you can flush your system of impurities and leave your organs squeaky clean and raring to go – is a scam. It’s a pseudo-medical concept designed to sell you things.

“Let’s be clear,” says Edzard Ernst, emeritus professor of complementary medicine at Exeter University, “there are two types of detox: one is respectable and the other isn’t.” The respectable one, he says, is the medical treatment of people with life-threatening drug addictions. “The other is the word being hijacked by entrepreneurs, quacks and charlatans to sell a bogus treatment that allegedly detoxifies your body of toxins you’re supposed to have accumulated.”

If toxins did build up in a way your body couldn’t excrete, he says, you’d likely be dead or in need of serious medical intervention. “The healthy body has kidneys, a liver, skin, even lungs that are detoxifying as we speak,” he says. “There is no known way – certainly not through detox treatments – to make something that works perfectly well in a healthy body work better.”

Much of the sales patter revolves around “toxins”: poisonous substances that you ingest or inhale. But it’s not clear exactly what these toxins are. If they were named they could be measured before and after treatment to test effectiveness. Yet, much like floaters in your eye, try to focus on these toxins and they scamper from view. In 2009, a network of scientists assembled by the UK charity Sense about Science contacted the manufacturers of 15 products sold in pharmacies and supermarkets that claimed to detoxify. The products ranged from dietary supplements to smoothies and shampoos. When the scientists asked for evidence behind the claims, not one of the manufacturers could define what they meant by detoxification, let alone name the toxins.

Spinach and broccoli smoothie.

Yet, inexplicably, the shelves of health food stores are still packed with products bearing the word “detox” – it’s the marketing equivalent of drawing go-faster stripes on your car. You can buy detoxifying tablets, tinctures, tea bags, face masks, bath salts, hair brushes, shampoos, body gels and even hair straighteners. Yoga, luxury retreats, and massages will also all erroneously promise to detoxify. You can go on a seven-day detox diet and you’ll probably lose weight, but that’s nothing to do with toxins, it’s because you would have starved yourself for a week.

Then there’s colonic irrigation. Its proponents will tell you that mischievous plaques of impacted poo can lurk in your colon for months or years and pump disease-causing toxins back into your system. Pay them a small fee, though, and they’ll insert a hose up your bottom and wash them all away. Unfortunately for them – and possibly fortunately for you – no doctor has ever seen one of these mythical plaques, and many warn against having the procedure done, saying that it can perforate your bowel.

Other tactics are more insidious. Some colon-cleansing tablets contain a polymerising agent that turns your faeces into something like a plastic, so that when a massive rubbery poo snake slithers into your toilet you can stare back at it and feel vindicated in your purchase. Detoxing foot pads turn brown overnight with what manufacturers claim is toxic sludge drawn from your body. This sludge is nothing of the sort – a substance in the pads turns brown when it mixes with water from your sweat.

“It’s a scandal,” fumes Ernst. “It’s criminal exploitation of the gullible man on the street and it sort of keys into something that we all would love to have – a simple remedy that frees us of our sins, so to speak. It’s nice to think that it could exist but unfortunately it doesn’t.”

That the concept of detoxification is so nebulous might be why it has evaded public suspicion. When most of us utter the word detox, it’s usually when we’re bleary eyed and stumbling out of the wrong end of a heavy weekend. In this case, surely, a detox from alcohol is a good thing? “It’s definitely good to have non-alcohol days as part of your lifestyle,” says Catherine Collins, an NHS dietitian at St George’s Hospital. “It’ll probably give you a chance to reassess your drinking habits if you’re drinking too much. But the idea that your liver somehow needs to be ‘cleansed’ is ridiculous.”

The liver breaks down alcohol in a two-step process. Enzymes in the liver first convert alcohol to acetaldehyde, a very toxic substance that damages liver cells. It is then almost immediately converted into carbon dioxide and water which the body gets rid of. Drinking too much can overwhelm these enzymes and the acetaldehyde buildup will lead to liver damage. Moderate and occasional drinking, though, might have a protective effect. Population studies, says Collins, have shown that teetotallers and those who drink alcohol excessively have a shorter life expectancy than people who drink moderately and in small amounts.

“We know that a little bit of alcohol seems to be helpful,” she says. “Maybe because its sedative effect relaxes you slightly or because it keeps the liver primed with these detoxifying enzymes to help deal with other toxins you’ve consumed. That’s why the government guidelines don’t say, ‘Don’t drink’; they say, ‘OK drink, but only modestly.’ It’s like a little of what doesn’t kill you cures you.”

This adage also applies in an unexpected place – to broccoli, the luvvie of the high-street “superfood” detox salad. Broccoli does help the liver out but, unlike the broad-shouldered, cape-wearing image that its superfood moniker suggests, it is no hero. Broccoli, as with all brassicas – sprouts, mustard plants, cabbages – contains cyanide. Eating it provides a tiny bit of poison that, like alcohol, primes the enzymes in your liver to deal better with any other poisons.

Collins guffaws at the notion of superfoods. “Most people think that you should restrict or pay particular attention to certain food groups, but this is totally not the case,” she says. “The ultimate lifestyle ‘detox’ is not smoking, exercising and enjoying a healthy balanced diet like the Mediterranean diet.”

Close your eyes, if you will, and imagine a Mediterranean diet. A red chequered table cloth adorned with meats, fish, olive oil, cheeses, salads, wholegrain cereals, nuts and fruits. All these foods give the protein, amino acids, unsaturated fats, fibre, starches, vitamins and minerals to keep the body – and your immune system, the biggest protector from ill-health – functioning perfectly.

So why, then, with such a feast available on doctor’s orders, do we feel the need to punish ourselves to be healthy? Are we hard-wired to want to detox, given that many of the oldest religions practise fasting and purification? Has the scientific awakening shunted bad spirits to the periphery and replaced them with environmental toxins that we think we have to purge ourselves of?

Susan Marchant-Haycox, a London psychologist, doesn’t think so. “Trying to tie detoxing in with ancient religious practices is clutching at straws,” she says. “You need to look at our social makeup over the very recent past. In the 70s, you had all these gyms popping up, and from there we’ve had the proliferation of the beauty and diet industry with people becoming more aware of certain food groups and so on.

“The detox industry is just a follow-on from that. There’s a lot of money in it and there are lots of people out there in marketing making a lot of money.”

Peter Ayton, a professor of psychology at City University London, agrees. He says that we’re susceptible to such gimmicks because we live in a world with so much information we’re happy to defer responsibility to others who might understand things better. “To understand even shampoo you need to have PhD in biochemistry,” he says, “but a lot of people don’t have that. If it seems reasonable and plausible and invokes a familiar concept, like detoxing, then we’re happy to go with it.”

Many of our consumer decisions, he adds, are made in ignorance and supposition, which is rarely challenged or informed. “People assume that the world is carefully regulated and that there are benign institutions guarding them from making any kind of errors. A lot of marketing drip-feeds that idea, surreptitiously. So if people see somebody with apparently the right credentials, they think they’re listening to a respectable medic and trust their advice.”

Ernst is less forgiving: “Ask trading standards what they’re doing about it. Anyone who says, ‘I have a detox treatment’ is profiting from a false claim and is by definition a crook. And it shouldn’t be left to scientists and charities to go after crooks.”


So, there you have it.  A rather long article, but I think the take away is simple: If it sounds too good to be true, it probably is.  An detoxing is no different.

10 Things Healthy People Do Everyday

You look all over the internet these days and there are lists for just about everything.  It’s kind of like the iPhone line “Yeah, there’s an app for that.”  If you look hard enough, you can probably find a list for damn near anything you search for.  As annoying as that is, every once in a while, you will find one that is actually worth checking out.

There are many of these out there, but I this morning I came across a list of “10 Things that Healthy People Do Everyday.”  I took a look at it and saw a few things on there that I do every single day, and some things that I should probably do more of.  You can check out the website here, or you can read them below.  Notice numbers 1 and 6.  To me, those are the two biggest ones on the list.


Ten Things Healthy People Do Every Day

Ten things healthy people do every dayI know what it’s like to be stuck in a rut – I’m sure most of us do. I tell people that daily walks and smoothies saved me from a life of overweight and depression. These healthy habits have become a part of my lifestyle, that contribute to my health and most importantly – my happiness.

Good health doesn’t just happen, it requires conscious and consistent effort, especially when you want to incorporate positive changes to improve your health. Once you’ve established new health habits, they become part of your daily routine. Let’s looks at some of the daily habits of healthy people – backed by science – that I can personally vouch for. These daily habits are a major contributing factor to my own health and well-being.

Top Ten Things Healthy People Do Every Day

1. Plan the day

Ask a healthy person what their plan is for the day, and, apart from work, they will likely tell you when they are going exercise, go to the market, and what they are going to prepare for dinner. This planning requires less than five minutes and sets the day up for success.

2. Get moving

Healthy people use all and any opportunity to move their bodies. Apart from regularly scheduled exercise, such as walking during lunch hour, healthy people park their car at the end of the parking lot, or use the stairs instead of the elevator.

3. Practice meditation or visualization 

Five to ten minutes of meditation or visualization is documented to reduce anxiety, stress and increases self-compassion and gratitude. Visualization is often an easier practice for people with no meditation experience.

4. Prepare their own food

Healthy people prepare their own meals. Restaurants are notorious for overloading food with refined sugar, fat and salt. If you want to lose weight and improve your health, this is a great way to start. Stop eating in restaurants whenever possible.

5. Regular sleep and wake up hours

Good sleep hygiene is one of the cornerstones of excellent health. Healthy people ensure that they maintain a sleep schedule by going to bed and waking up at roughly the same time.

6. Smile

Healthy people understand that health includes being mentally healthy. The act of smiling improves mood, decreases stress, and improve your immune system.

7. Get some fresh air

Making time everyday to get outside and breath in some fresh air by taking a few slow, deep breathes, improves the circulation of your lungs, lowers blood pressure, and the ability to concentrate.

8. Maintain a healthy weight

As someone once observed, you don’t see many obese 90 year olds. Healthy people maintain a healthy weight by exercising and making healthy food choices. They keep track of their weight by how their clothes fit or by weighing themselves anywhere between once a week to once a month.

9. Eat real food

Healthy people enjoy a variety of real foods, as close to nature as possible. Whenever possible avoid foods that comes in packages that are made up of ingredients that most people cannot pronounce.

10. Monitor their health & Intuitively listen to Their Body

Healthy people have an attitude of prevention. They monitor their health by intuitively listening to their body. If something doesn’t feel right, they pay attention and address it in a timely fashion to help prevent the situation from getting worse.

Want to be that healthy person? Start with one small change, make it a habit, then add another. You will get there before you know it!

Aloha from the Big Island of Hawaii

Laura Dawn


There ya have it…  You certainly don’t have to do every single one of these things every single day to become a more healthy individual.  But, it’s definitely not going to hurt to try.  Implement a couple of these into your daily routine and you’ll be amazed at the difference.

Shaking My Head

Here’s a little something for your Friday.  Our boy Dom is back for some solid advice for any of you dudes out there wanting to pick up girls at the gym.  How do you think I won over my smokin’ hot fiance????


Morning Motivation

One of my favorite quotes…

The reason this is one of my favorite quotes is because I have been on both sides of this picture.  I have been the one to help lift somebody up, but have many times been the one needing a helping hand.

If you’re someone who most people would consider a strong person, use that gift to help others.  Remember that you once started off just like everybody else.  Now that you’ve achieved some success, know that you have more of an influence on others than you think.  They look up to you, they want to be like you.  So don’t screw it up.  Don’t be the jerk who is “above” somebody who isn’t in the best shape in the world.  Use your influence for something good, because helping those who may not be at your level will do more for them than you’ll ever realize.

If you’re on the opposite end of the spectrum and very new to exercise, don’t be afraid to surround yourself with people who have been doing in for a while.  Not only can this provide motivation to get where you need to be, but you can learn firsthand how to get where you want to go.  And remember, if someone ever tries to look down on you for trying your best, forget about them.  That person is clearly an ass hole, and you don’t have any time to deal with that.  Work as hard as you can and forget about anything or anybody that doesn’t want to get on board with you.