Monthly Archives: November 2010



I cannot take credit for this beautiful information, and I unfortunately cannot give anyone credit because it was sent to me via an email forward. Nonetheless, I loved it and feel compelled to share it with you. Enjoy =)   Stress … Continue reading


If life is a game then why are so many people competing instead of helping each other??

Since when did the law of reciprocation erode into the law of attraction for me me me?

Be of service and you will be served plenty.

Share with others and you will receive more than you could ever accumulate on your own.


50 Random Health Tips to Drastically Improve your Life Right Now

As fun and simple as these sound, they truly are a recipe for wellness. So please do yourself a favor and go through this list, pick out your weaknesses, and then strengthen them, one at a time. No rush, seriously. … Continue reading


How to Beat and Prevent SINUS INFECTIONS!

It’s that time of year again. I just saw the first blossoms of the year in the bay area, cherry I think. These trees DESTROY my sinuses! Until now I have hated these trees because they have made me suffer for … Continue reading


How to Stretch Properly

Types of Flexibility  Non-dynamic  – Passive, self-myofascial release, active, isometric, and active assisted stretching techniques are all non-dynamic. This type of flexibility is less complex and usually achieved in one movement plane, sometimes two, and is best used to correct … Continue reading

How to Find Your Target Heart Rate

If you want to maximize your exercise and fitness efforts, then using your heart rate as a gauge for intensity is a key factor. If you really want to get scientific, then get your VO2 Max tested by a local specialist so you can find out at which heart rates you burn the most fat, carbs, build up lactic acid, etc.

The most commonly used formula for finding your target heart rate is the Karvonen Formula, which is:

1. Find your MAX heart rate, which is: 220-(your age) = MHR

2. Calculate heart rate reserve: MHR-Resting heart rate = HRR

3. Determine TARGET HEART RATE during exercise, let’s say 75%(.75): HRRx.75 +RHR = THR

Your Target Heart Rate (THR) will vary depending on goal, activity and fitness level.

How to Maximize your Workouts

Alright, so here’s the debate; if you want to burn fat, is cardio or resistance training better?
There really is no debate, it’s resistance training. But for some reason this question comes up all the time. Probably because elite marathon runners tend to be thin, but who knows. 

If all things are equal, such as time, duration, intensity, frequency, etc., then weight training will kick-butt on anything when it comes to burning calories and fat.

The facts are, a 45 min workout weight training will boost your metabolism for up to 48 hrs; cardio will not. Unless of course you do cardio for 2+ hours, then maybe it will, depending on the intesity. Therein lies another problem. Many people don’t have the stamina to last that long at a high enough intensity (65-85% max) to get those tremendous metabolic boosts from cardio workouts. This is where a 45 minute high intensity weight workout will help you burn more calories and fat than anything else.

Look at me for example. I predominantly lift weights at a moderate to high intensity. I am lean, but have a lot of muscle due to my training. This muscle burns a lot more calories and fat even while I sit here writing this, compared to someone without a lot of muscle, i.e. most cardio-dominant people. This is NOT genetics, this is all training regimen. You can train your body to build muscle and do the same.
Stay tuned for videos on high-intensity circuit training.



5 Tips for Relieving Back Pain

If you have been sitting for longer than 5 minutes, make sure you do some back extension movements before you lift things, i.e. boxes, kids, groceries. This will help push the discs away from the spinal cord and create space … Continue reading


Back Pain Lesson #1

Please note that these are not just general opinion’s on low back pain (LBP). Everything here is based on clinical evidence and facts you can find in my book, Exercise Progression for Low Back Disorders – A Professional’s Manual, over … Continue reading


Back Pain Lesson #2 – SITTING

This gallery contains 13 photos.

One of the biggest contributers to low back pain (LBP) is prolonged and repetitive sitting. Lesson 2 offers a simple remedy to prevent and improve LBP. Just follow these easy tips, stretches and movements to a life with much less pain … Continue reading

Cherokee Wisdom


One evening an old Cherokee told his grandson about a battle that goes on inside people.  He said, “My son, the battle is between two wolves inside us all.

“One is Evil – It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

“The other is God
 – It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.”

The grandson thought about it for a minute and then asked his grandfather: “Which wolf wins?”
The old Cherokee simply replied, “The one you feed.”


How to Fight off the Cold-Season

Okay, so we know that our immune system is the key to fighting off illnesses, but what are the two most important immune factors in fighting colds and flu’s off?  1) Keep your INSIDES clean by feeding the blood antioxidants which maintain cellular health and … Continue reading


The Nike Women’s Marathon – October 17, 2010

My Nike Women’s Marathon…   experience was so AWESOME that I just had to tell you about it. For those who don’t know, I help coach the South Bay Team In Training team this year, and this past Sunday, October 17th, the Nike Women’s full and half … Continue reading


Metaphoric Lessons from Surfing

If you look close enough, you can learn from every situation. These are some of the lessons I have learned from surfing. SURFING = LIFE # 1 – if you are not confident, then you will most likely wipe out … Continue reading