Data from the United States and Europe shows that those with the highest risk of severe cases of COVID-19 and death from the virus are the elderly, and those with pre-existing health conditions. If you are healthy, you have an extremely low risk of severe illness....
It happens in a moment. You’re casually scrolling through your newsfeed. You catch a glimpse of someone doing or saying something you don’t agree with. Maybe you see a photo of a few people hugging after dinner at a restaurant...with people in the background...
We’re all in this together. Stay home. Stay safe. We’ll get through this. It’s our new normal. These words have been repeated so many times, you’d think they’re used for selling the latest superfood. They’re not selling a superfood, but is it possible they’re trying...
I wrapped up with work for the day today and thought I’d check out the news. Everything everywhere is COVID-19. Same stories as the days before. The media thrives off your fear Take these recent headlines as an example: U.S. coronavirus deaths surpass Vietnam War...
This past week, I delivered a lunch and learn on The 3 Habits of VIGOR(ESS) Health to about 75 people at a local corporation. During my talk, I took a few minutes to implore the group to join a gym. As I drove home that afternoon, I thought about all the gimmicks that...
Can essential oils enhance your fitness program? Absolutely. If you would have asked me my opinion of essential oils in 2013, I might have responded with a blank stare. They weren't on my radar at that time. A year later, Vanessa started using essential oils. I was a...
Consistency, confidence, community, and don’t over think it! These lessons helped me transform from 246 pounds., 33 percent body fat, and 45-inch waist to 194 pounds, 12 percent body fat, and a 32-inch waist. That's 52 pounds and 14 inches in just 8 months! A special...
Though I'm not a barista, I do make a great cup of dark roast coffee. In the search for the best method for brewing dark roast coffee, we've tried a lot. We've brewed with Keurigs and Cusinarts, French Presses and Pour Overs. We even invested in a Miele countertop...
I hardly notice the guy behind me, grunting like he's having an orgasm. Instead, I'm zoned in on the second hand of my stopwatch. It’s like a one-direction metronome. Tick, tick, tick. A text notification pops up on my phone screen and I quickly wipe it...
It's a common question, especially in the fall. Although the majority of people I know don't get the flu shot, across the population, that's more the exception than the rule. It shouldn't be surprising that most opt in for the vaccine. Advertisements,...
Which is the best diet for building a long-living, lean, fit body; low-carb, keto, low-fat, or high-protein? If you're looking for the short answer, it's a high-protein diet. Does that mean low-fat or low-carb diets never work? Not necessarily. In this...
There are no good reasons to eat gluten. There are numerous reasons to avoid gluten-containing foods. This includes babies as much as it includes adults. Yet, parents are often encouraged to give their kids cereal once they start eating whole foods....
One in three people sleep less than seven hours each night. One in three people are obese. There might be a connection there. Although everyone who’s overweight or obese isn’t sleep-deprived, and some people who are sleep-deprived might stay skinny, sleep...
Without question, the dumbest advice any trainer has ever said is...”you need to keep changing things up and keep your body guessing.” This ridiculousness is still getting passed around from one wannabe fitness “expert” to another. In reality, it’s...
"I want to do squats but they hurt my back." "Every time I do bench press, it hurts my shoulders." Do you ever get sore somewhere that you weren't really training the day before? Maybe your back has more delayed onset muscle soreness (DOMS) than your legs...
Within 24 hours of starting VIGOR Training, half of the member-athletes send me a message, wondering what diet they should follow. Outside of training for a physique competition or a special event, like a wedding or class reunion, I usually steer people...
Going vegan is all the rage today. Along with the belief it will save the planet, some believe it's also a healthier way to eat. I expect the vegan diet will get even more popular this fall when Arnold Schwarzenegger and James Cameron release their movie The Game...
Somewhere between what your ego would have you do, and your body wants to do, there's a middle ground of enough weight to make progress, and not so much that you’re going to get hurt. As long as you work within the boundaries I set in whichever VIGOR...
In terms of your training, I believe tempo is one of the most important concepts you need to wrap your head around. Tempo is the speed with which you move the bar, dumbbells, plates, or your body during a repetition. Tempo: reduces the risk of...
I have a number of guidelines for VIGOR Training, but just one rule: Don't Lose Muscle! Muscle loss contributes to: insulin resistance and diabetesloss of strengthreduced metabolic rateflabby arms and squishy legsloss of joint integrity Research shows...
What are adaptogens? How do you use them? Do they actually work? They are a standard part of traditional medicine. However, in North America, they often get dismissed as a useful tool for supporting your health. In this article, I explain what they are,...
Hydroxytyrosol is one of the key healthy-promoting compounds of the Mediterranean diet. Based on the research I reviewed, I feel like this nutraceutical hasn’t gotten the attention it deserves. In this article, I’ll answer the following questions: What is...
You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do. Or maybe that's not your story. Perhaps,...
Peppermint essential oil. From Peppermint Patties to muscle rubs, and cigarettes to the gum you chew to get rid of the nasty breath, peppermint oil is ubiquitous in food, drink, and personal care and household products. Of course, peppermint flavor isn't...
Sandbaggers will be sorry when they take part in the new Army Combat Fitness Test (ACFT). It's a serious test of strength, stamina and speed. I can't help you with lack of motivation, but if you're willing to do the work, this plan will help you avoid a...
$8 billion. That's how much is spent on corporate wellness programs each year in the United States. Sadly, it seems that enormous amount of money doesn't actually improve employee wellness. And it doesn't save companies money either. Most of the time,...
“Why don’t you include more cardio in your VIGOR Training Programs?” “Isn’t cardio more important than weight training?” I get these questions quite often. We've been sold the idea that aerobic exercise is best since the mid-1960s, so it's no surprise...
VIGOR Training Success Story I’ve gone from being morbidly obese and out of shape to being the lightest I’ve been in 20 years and the strongest I’ve ever been. My family is so happy and proud of me, which also makes me feel great. I really am thriving and living my...
Though probiotics are part of my Foundational Five, the best supplements to support health, I’ve been dragging my feet when it comes to writing about them. There are fewer solid answers about probiotics than almost any other type of supplement I’ve written or read...
Glutathione is often referred to as "the body's master antioxidant." But that description doesn't do justice to the importance of glutathione and how it affects your health and longevity. In this article, I'll address the following. To jump to a specific...
"Do detox diets work?" "What do you think about me going on a 12-day water fast?" "Should I get a juicer and start juicing?" When I'm faced with these questions or conversations, I often try to do my best to dodge them, not because I don't have something to say, but...
"Slow and steady" is what people want to hear when it comes to weight loss. I used to say that to new clients when I first started out as a personal trainer, too. With enough experience, though, I realized that "slow and steady" rarely worked. If someone isn't...
Abraham Lincoln shared the following words in 1838: At what point then is the approach of danger to be expected? I answer, if it ever reach us, it must spring up amongst us. It cannot come from abroad. If destruction be our lot, we must ourselves be its...
Cool Azul Pain Relief Cream is a unique muscle and joint cream distributed by Young Living Essential Oils. To learn what's included in Cool Azul Pain Relief cream, how to use it, how to order it, and answers to other common questions, scroll down or use the shortcuts...
Limonene is one of hundreds of constituents found in essential oils. As an individual compound, or as part of a "whole" essential oil, it provides numerous health benefits which have helped bring attention to the therapeutic benefits of the oils...
You know you're not in the best of health. After all, you've had your share of heart-related issues. However, you're still getting around and able to do most of the activities you did in the past. You're just moving a little slower. But, you have noticed...
You might expect this article covers questions like “What is the meaning of life?” or “What is my purpose?” It doesn’t. Those are better questions for a college philosophy class, or a deep discussion with friends after a few drinks. The questions I cover...
Cinderella wasn't referring to a torn bicep when they sang the 80's rock ballad, "Don't Know What You've Got 'Til It's Gone," but that song title is #truth when it comes to a ruptured biceps tendon. You don't give much thought to how valuable your bicep...
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Exercise produces free radicals, and antioxidants combat free radicals. So, you should load up on antioxidants before exercise, right? Wrong! Here’s why.
Weight training has a way of mimicking life, which is why the lessons learned in VIGOR Training are as practical outside the gym as they are inside it. And just like life, the shortcuts or easy options rarely produce long-lasting results. The following...
Amidst all the supplements that are just marketing hype, are there some that actually help you build muscle? What is the best muscle-building, strength-supporting supplement? The supplement industry is filled with bunk products, empty promises, and...
A fatitude is a belief or attitude that keeps you fat and unhealthy. I know...you thought it was all about nutrition and exercise. It still is, but you won't do what you know you should on a diet and exercise program with a fatitude getting in the way....
This could be the most important health and fitness article you read this year. It's also one of those articles that everyone (including me) needs to read and reread, but most skip over. They think they "know it" already, or they believe the content...
I often hear people speak about their health as though they're at the mercy of their hormones. The reality is, your hormones are at the mercy of your choices. Specifically your nutrition, lifestyle, and exercise choices. Growth hormone is one of those hormones. In...
No matter her shape, size, age, or position, there is something beautiful about a woman who unleashes her honest and authentic self to the world. To be clear, I always find my wife, Vanessa, to be beautiful. But just as cookie dough ice cream has different layers of...
No doubt, you've heard friends and co-workers talking about hemp oil and CBD oil a lot lately. I predict the Endocannabinoid System will be the most talked-about area of health and fitness over the next decade, and the focus of fascinating research findings. That...
Do lavender and tea tree essential oils cause gynecomastia?...Of all the questions I get about essential oils, this question is in the top five. As a (grand)parent, I understand the fear of doing something to hurt your child. That's why sensationalized headlines, like...
In my opinion, the potential health complications from a lifetime of eating gluten are no less severe than those from smoking cigarettes. Just as you can't negate the effects of smoking by taking a supplement or saying your prayers, you won't offset the...
I’m going to Baader-Meinhof you: "STRUGGLE." The Baader-Meinhof Phenomenon occurs when you become aware of something, and then start to notice it everywhere around you. Like Cole in The Sixth Sense who saw "dead people,” I see struggle. If you don't see...
Finger-pointing. Helplessness. Hissy-fits. Name-calling. And unicorns. We can’t forget the unicorns. No, I’m not talking about toddlers, adolescents, or teenagers. I’m referring to the attitudes and behaviors of too many "adults" across America. Is...
A relationship with a toxic person is kind of like drinking anti-freeze. If you don’t know what you’re drinking, you might mistake it as healthy and sweet. But if you understand what you're drinking, you’ll realize it's poisonous. You might believe you...
A year goes by so fast, and yet so much can happen in that short time. It seems like just weeks ago that I wrote In My Next 40 Years..., yet it was exactly a year ago. This past week, I thought a lot about the past 12 months...what I observed, learned,...
In virtually every aspect of life, a small percentage of people thrive, most get by, and some barely survive. Rarely, is the difference a result of environment or luck. Instead, the difference is in the mindset of those who thrive and those who do not....
Irritable Male Syndrome…Did you know there is such a thing? Of course, you knew that guys could be irritable, but did you know there’s a syndrome with a physiological cause? Based on the name, do you think you know someone who has it? If you’re a guy, is...
I don't know about you, but I'm burned out from all the clichéd quotes about fear that fill up my newsfeed. While fear is a factor in one's lack of success, few people understand the fears that actually drive their behavior. The obvious fears, such as the...
Got goals? As you get after them, get ready for the Emotional Cycle of Change. It's the mental and emotional roadmap for each stage of the journey, from starting line to celebrating success. It doesn't matter if your goal is to drop 50 pounds, build...
About 80% of women who make more than $100,000 per year earn it in network marketing. In fact, women make up three out of four network marketing distributors. It makes sense, though. The model works really well for building a part-time income and being able to do so...
Your feelings are not your friend if you want a future filled with good fortune and fulfillment. Said another way...follow your feelings and you're f'd. Most of us aren't aware of how many decisions we make each day, based on how we feel in the moment. Do...
Unless you've been living without internet, you know essential oils have exploded in popularity. Though millions love their oils, there are still some cynics or skeptics. Vanessa and I get a message from someone almost weekly, wondering about our thoughts...
Each day, the average adult makes 35,000 different decisions. A few decisions can be life-changing. Most are insignificant. Many decisions don't change your life in a moment, but over time can lead you far off the path you desire for your life. For...
What does it mean to "man up?" For that matter, what does it mean to be a man? I'm not referring to a male, or a guy, or some other generic or biologic definition. I'm talking about a MAN! How should he think? Behave? Treat a lady? Lead in business? Set...
What is the difference between those who persevere on the path toward their goals, no matter their circumstances or situations, and others who get blown off course by the most gentle breeze? I like to call it suckituptitude. Suckituptitude is kind of...
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A few years ago, essential oil posts seemed to be all over the internet. Pinterest boards, news feeds, and blogs were filled with claims about the use of essential oils. What happened to the hype?
Guys can be pretty stubborn when it comes to their health. They often ignore signs and symptoms until their bodies break down or they're diagnosed with a disease. It doesn't need to be that way. You don't have to be the guy who spends the second half of...
"I should eat healthier. I should exercise. I should get more sleep. I should spend more time with my spouse. I should _____." Sound familiar? If so, you’re human. We all have areas of our lives where...
Many personal trainers I’ve known were amazing at transforming the lives of their clients. Some of them, though, lost their own health, happiness, and passion in the process of doing so. Why do so many personal trainers burn out, when they have a career that has such...
The calendar tells me that it's true. I'm 40 years old (as of 8:35 am CST on January 14, 2017). I don't feel old. In fact, there's nothing about the way I think or feel, that would lead me to believe I've reached this age. However, turning 40 does remind me that I...
When someone asks you about a natural health product you haven’t heard of, what is your gut response? For many years, mine was, “If I haven’t heard of it, it must not be that good.” I thought I knew of all the natural products that actually worked. My ego...
When a guy is at his best, there is little that can hold him back. When he's not, there is little that can get him to move. A man who has some needs met can handle ridicule, setbacks, failures, and major obstacles without taking his eyes off his goals and...
Who fills you with ambition, excitement, and belief in yourself? Who sucks the excitement, desire, and self-confidence from your soul? Other people influence your thoughts, actions, and feelings every day. The closer your relationship is, the...
The desire to grow, to become a better version of ourselves, lives in almost all of us. According to Tony Robbins, it's one of the six human needs. To grow, we have to learn new skills, work with others, and learn how to get out of our own ways. Rarely...
Marital abuse occurs on a sliding scale. What I share below is not to minimize the situations someone may be facing such as physical abuse or emotional abuse. I'm sharing what I learned in hopes that it helps some husbands and wives understand the...
What is the VKTM virus? What are the symptoms? Can you prevent VKTM? Is there a cure? Here are the main things you need to know about this virus. Description: The VKTM virus is a curable "disease" that affects a significant number of people. The virus acts on...
October 1, 2001. That was when my career officially started at The Woodbury Life Time Fitness (thanks Dan Kelly). I had a pre-med biology degree from St. Scholastica, most of which actually focused on exercise physiology. Soon after, I got certified...