Cosmetic Cave-in

After living in Scottsdale for 2 years, it was only a matter of time until I got sucked into cosmetic surgery.

I got a face lift. Well, my blog did. My blog has gone from a 5 to a 9. Check out my new website and subscribe to my blog.

click the link below:

www.beeliteperformance.com

I am making a personal commitment to my site in order to provide useful tools for all of you. One more month of coaching and I'll actually have some free time for once in me life. Looking forward to it as should you! ; ) 

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5 Ways to a Faster Recovery

After intense exercise, whether it be an individual training session or competitive event, it is important that an athlete begin his/her recovery process, especially within the first 24 hours. Listed are 5 great ways to improve recovery and get ready for your next training session.

1.  Ice/Ice baths

This is a no-brainer. Acute soreness to a muscle requires ice to reduce inflammation. Ice causes blood vessels to constrict and slow down metabolic activity. When the area warms back up, increased blood flow helps carry out toxic waste, like lactic acid. Icing time should be 20 minutes and 'skin to win.' Don't worry about under-wraps, unless you have really sensitive skin. Ice baths should last 7-12 minutes. I also recommend a contrast bath (warm) to assist in the flush of toxins. 

2. Epson Salt Baths 

It is said that Epson Salt has a ton of healing benefits, which may include reducing inflammation, reducing blood pressure, alleviating stress, to name a few. I have used Epson Salt baths to reduce ankle inflammation and I had much success. The Magnesium may reduce minor aches and pains. Epson Salt baths should last about 15 minutes. 

I also use use a product called Nature's Calm, which I drink before I go to sleep. I find it helps with sleep, mood and stress. Magnesium, generally speaking, is quite deficient in most people's life.  But be aware, magnesium can act like a laxative. 

3. Fish Oil

Fish oil is a magic supplement with HUGE benefits, including influencing autoimmunity, recovery and inflammation, and neurodegeneration. There are strong cases that Fish oil helps also speed the recovery of concussions. For highly inflamed individuals shoot for 10g of fish oil to speed up recover. I use Nordic Naturals. You get what you pay for with fish oil.

4. Spice it up
The following spices have healing properties. Try cooking with them.
- Turmeric
- Curcumin
- Cumin

5. Catch the Zzzzzssss
Your body best heals and repairs when sleeping. Take some naps. 

Coffee is your Friend

Coffee, the world’s second most consumed beverage in the world, is enjoyed by 90% of Americans each and every day. I am one of those proud Americans. Within that 90%, a portion chooses decaf for fear of possible health-related issues. I am not one of them. To me, that is anti-American. There is a reason wars were fought over coffee, because it's that good. Don't ruin it by ordering decaf.

Regardless, research supports that moderate consumption of coffee (2-3 cups/day) is not only safe, but has many health benefits!!!


Like with most things in life, moderation is the key. There have been some studies that report health related issues in excessive coffee consumption. Those may include: interference with sleep patterns, increased blood pressure, non-fatal heart attacks, increased PMS symptoms, and increased risk of miscarriage.  Basically, most of these side affects are related to an increased heart rate. Meaning, don't drink so much coffee that you run around shaking like a crack head. 


Again, this research was found in excessive coffee drinkers who also were coffee drinkers with caffeine sensitivities. With moderate consumption, there is an abundance of research that suggests health benefits. These benefits may include:

Antioxidant consumption (can make up 50-70% of daily intake)

60% reduced risk in prostate cancer

80% decrease in Parkinsons


Despite all the benefits listed, the chatter still exists about all the negative effects of coffee.  What makes coffee bad is the crème and 4 tablespoons of sugar and syrup!!! If you feel like you need 3 years of French class to order your drink, it's probably not good for you. Calorically speaking, black coffee is contains about 10 calories. Starbuck's Holiday Eggnog Latte has 480 kcals with 21g of fat. 

In addition to the benefits previously mentioned, an ol' cup of joe has a tremendous amount of health benefits when consumed moderately. That list includes:

25% decrease in Colon Cancer

80% decrease in Cirrhosis

50% in Gallstones

Possible reduction in Altzimers

Reduced risks of Diabetes

Research on coffee continually shows a relationship to the reduction in many serious diseases. With an abundance of healing properties, coffee contains generous source of Antioxidants that may make up as much as 50-70% of the daily intake in Americans! 

Another great attribute of coffee is its affects on performance. Several studies have shown that roughly 350mg of coffee can increase performance around 11%, mostly in the case of endurance athletes. I, personally, consume coffee as a pre-workout supplement. It increases my focus and gives me a little boost. And I like my coffee like my lab, Tex: Black and Strong. A small coffee is also way cheeper then the 'nitro booster 2k muscle pump amp' crap you're probably taking. Those are just stimulants to get your heart racing. It's not worth your money and some of it isn't safe.  If you like that, hell, meth is cheaper and does the same thing. 

Lastly, please stop believing that coffee will dehydrate you!! Coffee is 98% water!  A military study showed no significance in urine loss between soldiers who consumed no coffee, a moderate 200mg and high 400mg. The same study proved the 11% increase in performance. 

So all in all, coffee is perfectly fine in moderation (just like everything else!).  And it has numerous health benefits.  So next time you’re in need of a pick me up, don’t be afraid to reach for the coffee pot.

Popeye was on to something

At some point in our lives, mom said, "eat your greens." And mom was right. A vast majority of our ancestors nutrition was greens. Or bodies cry for it, yet it is one of the most neglected groups of food in our diets. 

An great article I recently read listed these as the top 10 leafy greens:

1. Kale

2. Collards

3. Turnips

4. Swiss Chard

5. Spinach

6. Mustard Greens

7. Broccoli

8. Red/Green Romaine

9. Cabbage

10. Iceberg Lettuce

As our primal ancestors traveled, they picked green leafs along the way and may have consumed pounds per day! Greens served as the leading food for obtaining important nutrients. In fact, greens are calorie-for-calorie the most nutrient dense foods available to humans. Some of these nutrients and minerals include:

Magnesium

Calcium

Potassium

Manganese

Foalte

Betaine

Vitamin K

Vitamin C

Vitamin E

B Vitamins

As a strength coach, this was an 'ah-ha' moment and solved a childhood question of mine: why does spinach give Popeye so much strength!!! Greens contain nutrients that support or body's mitochondria, the organelle responsible for producing ATP (our body's energy source). 

Additionally, the nutrients support brain function and are a rich source of phytonutrients that protect our cells from damage and our eyes from age-related problems.

What is great about consuming these power-packed plants is that despite being a carbohydrate, it's impact on blood glucose is very limited. The carbohydrates found in plants are within the fiber, which is slow digesting and thus do not spike your insulin (a major contributor to weight gain). 

Fill up those plates with greens. It worked for Popeye.

Recognized Leaders for Shedding Pounds & Dollars

It has been about a year and half since I took the position as Director of Wellness with Able Engineering, a company I coached while interning at Athlete's Performance in '10. I was fortunate enough last summer to hire Mike Austin, a hard-working and driven fitness director I had previously worked for.  

A lot of great stuff has happened in that year. This past October, our program was recognized by the Wellness Council of Arizona for Progress, Process and Leadership in Worksite Wellness. We were very excited to attend the event and eager to see what other practices were out there. We were very humbled to find that what we offered was not closed to being paralleled within our department. 

It made me sit back and take a look at what we offer, and, to be frank, I am not sure there are other companies - especially ones with 335 employees - that offer what we do. Our programs include: 

• Drug and tobacco free environment
• Annual biometric screenings 
• Catered food services with healthy nutrition options including homemade protein shakes
• Purified water stations 
• Two full-time performance coaches
• Free personal training & nutrition counseling 
• Paid health insurance premiums for active participation
• Free post-workout supplementation, including protein shake, fish oil and multivitamin 
• Wellness clubs, including hiking, biking, basketball and obstacle events
• Company newsletters, lectures and blog

We have been able to take the conceptual, subjective notion that 'healthy employees are more productive and make your company more profitable,' and have made it objective and quantifiable. 

We are very proud of our clients for their success, which includes: 

• Over 45% of employee involvement 
• 1,109 lbs of recorded weight loss
• Reduction in biometric testing with 88% of participants 
• 89% of participants reported a reduction in pre-training, chronic pain 
• Over $100,000 reduction in claims
• $1,500 reduction in the per member healthcare cost with a 25% in membership

Our staff is honored to receive the award, which is a direct result of the hard work and commitment we have received from our 150 clients. 

We are proving that health care costs are controllable and investing in the health and wellness of your employees leads to a more productive workforce with massive cost savings. 

Pit Stops that Refuel!

Through many conversations with clients, I have found that a lot of people are always struggling to find healthy options to eat or snack on within their busy lives. I can understand and realate. After a long day at work, I find myself getting into my car and driving to a one (sometimes both) practices to coach and train. And somewhere in between I have about 10 minutes to stop and refuel.

I have had this on-the-go lifestyle for quite sometime, so I have discovered the trick to eating quick and keeping it healthy. My go to is Circle K. Why? A lot of locations and a lot of options! For my east-coast followers, any convenience store will work. 

Here's what I commonly see people leave a convenience store with:

64oz Big Gulps

5-hour energy

Bear claws

Hot Dogs (really?!)

Candy Bars

Bag of Chips

Now there is nothing appealing about this:

God knows what those are made out of.

Here's a list of things that you can grab that will surely fill you up, give you energy, help build muscle and won't destroy your waistline, blood pressure or cholesterol.

Emeralds Almonds

Beef Jerkey

Kraft Cheese Stick

Banana

Kind Bars (All Natural, Gluten Free, Fruit & Nut)

Low Fat Chocolate Milk

Naked Fruit Smoothies (Hey now!)

These items are my go-to snacks on the fly. Yes, you may pay an extra $2-3 but it is roughy the same amount you will spend on fast food garbage. And I shouldn't have to ask you if you think it's worth it.

Little Sleep, Bigger Waistline

It's not too difficult to find someone in today's society who is sleep deprived. The Center for Disease Control and Prevention found that 30% of the people who surveyed the National Healthy Interview were sleep deprived. Roughly 40.6 million U.S. workers reported getting less than 6 hours of sleep. 

Sleep deprivation is a big culprit to weight gain, mainly from a hormonal perspective. When we are sleep deprived, we release a hormone called Ghrelin in large amounts. Ghrelin is the hormone that tells the body we are hungry and that sensation drives us to eat. 

 These poor sleep patterns also cause the body to suppress the release of Leptin. Leprin is a hormone that signals the body we are full and satiated. 

This altered hormonal environment is obviously not an ideal situation for someone looking to lose weight. Additionally, our metabolism becomes hindered and it makes it difficult for the body to perform efficiently. 

Take notice and commit to a proper sleeping habit of 6-8 hours a night. You will manage your hormone levels effectively and boost your metabolism, helping us become lean and mean.