Blueberry Almond Joy Protein Shake

Jon — Mon, 29 Mar 2010 11:34:40 +0000

Looking for a quick and easy meal that’s healthy too? Try this delicious recipe for a shake full of protein, healthy fats, and antioxidants!

What You’ll Need:

1 Scoop natural whey protein powder
2 Tablespoons ground flax meal
2 Tablespoons almond butter
1 Tablespoon shredded coconut (no sugar added)
1 Cup frozen blueberries
1 Teaspoon cinnamon
1 Cup water or organic whole milk (depending on preference)

Put all the ingredients in a blender. Mix it up and enjoy!

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Top 5 Mistakes When Starting an Exercise Program

Jon — Mon, 22 Mar 2010 16:39:26 +0000

In my experience there are several things that can contribute to failure in an exercise program, or any other goal for that matter. In the past when I would fail to achieve a specific fitness goal or suffer a setback, minor or major, I’d chalk it up to fate and just try harder the next time. As I grew older, and smarter, I began to see a pattern emerge. These things didn’t just happen, there were particular sets of circumstances, most often at the outset of an exercise program, that combined to allow them to happen. The list below comprises what I consider to be the top 5 mistakes. You may have discovered others, and I would encourage you to share them in the Comments section below, but in my mind these are the most critical errors. As Saint Thomas Aquinas rightly taught many times, “An error in the beginning is an error indeed.”

An Error in the Beginning

1. Too much too soon. Everyone wants results NOW! The problem here is that when talking about results, incremental progression reigns supreme. Let’s face it, if you are trying to lose weight, for example, it took a long time, maybe years, to get to be over-weight. Losing fat is not going to happen overnight, no matter what the TV ads tell you. It took time to condition yourself to be out of shape, it will take time to re-condition your body to be in shape. Be patient. Focus on the process – you’ll get there!

2. Lack of a training plan. In my mind, it is essential to have some knowledge of how to program an exercise selection to correlate with the goals to be achieved. Without this it’s pretty much hit or miss as to whether you achieve your goals, or even remain consistent.

3. Lack of effective warm-up and cool-down strategies. This goes hand-in-hand with lack of a training plan above. DOMS, or Delayed Onset Muscle Soreness, is a significant contributor to people actively deciding to not pursue their fitness program. When joint mobility as a warm-up, and yoga postures, as a cool-down, are effectively combined with the exercise selection needed to be successful, they tend to reduce or eliminate DOMS.

4. Nutrition that does not support the exercise program. While the diet OR exercise approach has some merrits, it’s simply not enough. Get your eating in line with your workouts, and in line with your goals. Diet AND exercise is a powerhouse combination.

5. Quitting. Yes, this will really ruin an exercise program. But seriously, how many people begin a regimen with the best intentions yet due to other life pressures, lack of motivation, lack of results, or lack of interest, fail to be consistent?

How about you? What things contribute to derailing you from the fitness track? And, more importantly, how do you remain focused? I’d love to hear from you!

Salads are Healthy, Right?

Jon — Mon, 08 Mar 2010 12:30:05 +0000

If you’re like most people, ordering a salad when you’re eating in a resturant seems like the healthy alternative. Well, apparently all salads are NOT alike! Take a look at this revealing report on the

Unhealthiest Salads in America.

Be more informed. Make beter choices!