What is homocysteine? Can it really potentially predict your risk of a catastrophic cardiovascular heath event? Take a listen as Doug Sr. discusses this important inflammatory marker and what it means to your overall heath.
For those of you who haven’t yet had the privilege, meet Max. Max came to us one year ago, as a 16-yr old, high school sophomore who, quite simply, was sick and tired of being sick and tired.
An aspiring collegiate baseball player, even those closest to Max advised him not to attend select talent showcases out of fear that college coaches would write him off entirely at first sight.
It was around this time, too, that Max’s physician began using words like, “overweight,” “pre-diabetic,” and “type II diabetes.” This is scary stuff for anyone, much less a 16-yr old high school athlete with a whole lot of life ahead of him.
It was then that Max made a decision that has, since, altered the course of his life. Max bought in. Max bought into our suggested way of eating, he worked his butt off with us in the studio nearly everyday, and, ultimately, elected to take control of his own health and put it in his hands once and for all.
The results? Well, we think the pictures below speak for themselves, but in the first eight months of joining Live Clean, Max lost a total of 75lbs. and, in the last four months, has packed on 20lbs. of lean muscle!
Max, you an inspiration in every sense of the word, and the very essence of Live Clean’s daily mission. Max, we are so proud of you and could effuse about your accomplishments and the way you carry yourself forever, but we think you said it better than we ever could.
Take a look below as Max highlights some of his journey over the past year and his decision to, ultimately, take control of his own health once and for all!
“One year ago today, I made a decision. I was sick and tired of putting up with my body as well as my declining overall health. I was physically at my ultimate low. I weighed 230lbs. I had little to no energy, constant pain everywhere from all the weight I was carrying around, and I was on my way towards type II diabetes. Change was much overdue.
I threw out all of my unhealthy eating habits, went to the Live Clean everyday, and worked my ass off. I completely cut out all pro-inflammatory foods such as grains, dairy, refined sugars, sweeteners, and all things processed. I went completely “clean” with my eating habits, and I went on the high fat path. This was the best decision that I have ever made. In eight months, I have been able to lose a total of 75lbs., and in the last four months, I have put on 20lbs. of pure, lean muscle.
Today, I am in the best shape of my life. Everyday is another opportunity to learn something new and be the happiest and healthiest I can be. Through this entire rollercoaster of a journey, full of ups and downs, I have met many new people, created so many new relationships, but, most importantly, I have learned so much about myself. I have learned so many things that I will forever be thankful for.
There were always moments where I wanted to give up and accept where, and who, I was. But, I never gave up. I had a goal, and I was going to make it happen no matter what. If you have a dream, go get it. If someone else can accomplish his or her dream, why can’t you? Never let someone’s opinion of you tear you down. Use that as fuel.
I now have many new goals. I want to continue my baseball career into college and study fitness and nutrition. More than anything else though, I want to inspire people. I want people to know that their goals are, not only possible but, attainable. I want to inspire people to take back control of their health and to live a happy and healthy life. I am truly blessed to be where I am today and I am the happiest I have ever been. I want nothing less for anyone else.
Take what God has given you, and live your life to its fullest. Tomorrow is never guaranteed, but the possibilities in life are endless!”
THAT TIME OF THE MONTH can be a normal, uneventful part of life for some women, while for others a dreaded, unwanted cycle of pain and misery, particularly if suffering from something known as Endometriosis.
Endometriosis, an estrogen dependent condition, is where the lining of the uterus (known as the endometrium) grows outside of the uterine cavity. This excess uterine tissue can grow around intestines, organs, the heart, and even the lungs, however it is most commonly present in the pelvic area, and can lead to harsh symptoms like severe pelvic pain, unbearable menstrual cramps, heavy bleeding, bleeding between periods, pain around the lower back and stomach, painful bowel movements and pain when urinating, and even discomfort during intercourse. Unfortunately, the pain can begin appearing as early as two weeks prior to the menstrual cycle. Other symptoms that may not immediately connect to Endometriosis can be things like UTI’s, chronic bladder and yeast infections, and even common symptoms like constipation or diarrhea.
So, if you just can’t bear to face another monthly cycle because of endometriosis, just know there is hope. As mentioned earlier, Endometriosis is largely an estrogen driven disease, and in todays world so many woman face the risk of being estrogen dominant. How you ask? Well, everyday, we all face thousands of chemicals, from the moment we wake up to the moment we go to sleep, and many of these chemicals are xenoestrogens, estrogen mimickers that enter our bodies through our skin, mouth or even the air we breath, These chemicals, once inside our bodies act as endocrine disruptors, binding to receptor sites on our cells and altering the messaging process leading to cellular dysfunction and disruption. The bottom line, estrogen dominance has been implicated in a host of diseases outside of endometriosis, such as breast and uterine cancers, infertility, diabetes, miscarriages, and even prostate and testicular cancers in men.
Where are these chemicals we face everyday that are causing so much pain and suffering? Look no further than the makeup you apply everyday, the shampoo and conditioner you use, the soap you wash with, the toothpaste, mouthwash, and deodorants that enter your body. Look at cleaning supplies used around the house, laundry detergents, foods loaded with pesticides, herbicides, antibiotics and hormones, tampons and pads, tap water, medicines, plastics from water bottles and storage containers, etc…. Is that enough? Just know there are many more sources.
A key approach to curbing the danger of xenoestrogens, and curtailing the damaging effects of endometriosis, is to focus on getting the chemicals out of your life as much as possible. So think about focusing on two things; one is assisting the liver, which is responsible for clearing toxins from the body. A properly functioning liver can breakdown excess estrogens and set the body up for proper elimination, keeping unneeded estrogen from re-entering the body. The second is to reduce exposure to xenoestrogens as much as possible by eliminating many of the outside products and foods that are loaded with chemicals.
There are also a number of supplements that can help tackle the debilitating effects of Endometriosis. Most of the following help in reducing inflammation, and assist the liver to help it effectively eliminate excess estrogen:
- Dandelion Root: Helps remove xenoestrogens
- Chlorella: Can help remove toxins from the body
- Castor Oil: Placing an organic castor oil soaked cloth over the lower abdomen at the beginning of the menstrual cycle along with a hot water bottle or heating pad can help relieve pain from cramping
- Progesterone Cream: Can help slow growth of endometrial tissue and can help curtail rapid increase of endometrial cells.
- Adaptogens: Calm down cortisol release, which can lead to hormonal imbalances, such as estrogen dominance and a decline in progesterone. Some studies have shown a direct link between increased dominance and a decline in progesterone. Some studies have shown a direct link between increased cortisol levels and endometriosis.
- N-Acetyl Cysteine: Precursor to glutathione, our master antioxidant, that helps with liver detoxification.
- Anti-inflammatories: Fish oil, Boswellia, and Turmeric; can help decrease an inflammatory chemical known as Prostaglandin E2, which is active in endometriosis.
- Evening Primrose: Can help decrease hormone overstimulation, help lessen menstrual cramping, and help control inflammation associated with endometriosis.
So, another approach to dealing with endometriosis is to eliminate excess estrogen and assist in the liver detoxing process. This just may help you notice a gradual decline of monthly symptoms.
Yours in Health,
Its Importance and How to Choose the Right One for You
Commonly cited for its pro muscle-building properties, protein is, inarguably, the most widely used supplement in the health and fitness industry today—and for good reason! However, as ubiquitous as protein supplements are, confusion remains as to what constitutes a “good” protein powder vs. a “bad” one. So, without getting too technical, let’s assume we’re all aware of the benefits of protein. We know it’s instrumental in the building of lean muscle, required for nearly every bodily process, and an important component in every single cell in the body. Protein can even help manage your weight, stabilize blood sugar levels, and reduce the effects of aging. But, you already knew that.
What you may not know, however, is that every single one of us needs a certain amount of protein every single day—no, not just to pack on additional lean muscle mass but, even to maintain the muscle we already have. So, what does that mean? It means that if we want to look the way we want to look, and feel the way we want to feel—both of which are merely byproducts of being healthy(!)—we simply cannot afford to neglect this vital macronutrient.
For a lot of us, it’s difficult to consume enough protein from food alone. With hectic schedules and long days in the office, eating often becomes a secondary concern—much less eating for optimal health. So, what can we do? Well, the easy answer—in addition to packing to healthy, nutrient-dense foods—is to incorporate a quality protein supplement into our daily regimen. But, which one?
- Whey: Derived from cow’s milk, anyone with a dairy sensitivity may want to avoid this protein. If you are able to digest whey protein, you’ll want to make sure it’s from organic, grass-fed cows.
- Plant-Based: Sourced from plants like rice, pea, sacha inchi, and hemp, this is a great protein alternative for vegans, vegetarians, and those who can’t properly digest whey protein. However, if you’re going to take a plant-based protein supplement, make sure it’s organic! You don’t want to be exposed to any potentially harmful chemicals, pesticides, etc.
*Note: The vast majority of plant-based proteins, even while boasting a complete amino acid profile, may not contain them in large enough doses to stimulate muscle protein synthesis. Because of this, it may be a good idea to begin taking a quality BCAA supplement, as well, especially after working out.
There are plenty of other types of protein powders: beef (my personal favorite), egg, cricket, isolates, etc., but most of us will fall into one of the two above-mentioned categories.
The Bottom Line: No matter what protein powder you choose, make sure it’s from a quality source and does NOT cause any GI distress (constipation, bloating, indigestion, etc.). Oftentimes, excipients (see: “Other Ingredients”) added to protein powders can be troublesome and produce a negative reaction. Things like artificial sweeteners, artificial flavors, sugar alcohols, preservatives, and dyes can lead to a laundry list of health issues, both in the short and long term.
Common Ingredients to Watch Out For In Protein Powders
- Acesulfame Potassium
- Yellow, Red, Blue, etc Dyes
- Sodium Benzoate
- Lecithin (Soy)
- Vegetable Oils (canola, sunflower, etc.)
- Titanium Dioxide
- Artificial Flavors
- Natural Flavors (clarify from where these are sourced)
We have a saying here at Live Clean: “You can’t maintain, nor sustain, weight loss without being healthy first.”
No matter your goal, be it weight loss, bodybuilding, or otherwise, never forget that you have the ability to take control of your own health—and that it’s directly correlated with what you decide to use as fuel. The body is amazing. Fuel your body properly, put it in a position to succeed and, more often than not, it will!
Yours in Health,
Doug Ferner Jr.
Pickle Juice – The Natural Hydration Remedy
Back in 2004, I participated in the Elite Soccer Program—a 1-week, invite-only camp that, more or less, served as a combine for the top high school soccer players in the country to strut their stuff. Undoubtedly one of the more grueling weeks of my playing career, we trained three to four times a day. With such limited time between sessions, we were left searching for answers as to how to best preserve our bodies. No matter what we did, nothing seemed to help the tired muscles, exhaustion, dehydration, and cramping we endured from one session to the next—except pickle juice. Yes, you read that right—PICKLE JUICE!
Just a few tablespoons between sessions and gone were the cramps, dehydration, and overwhelming fatigue. Now, I’m not suggesting that we start lugging jars of pickles to every workout—that’s crazy. And, now, thanks to The Pickle Juice Company (PJC), we don’t have to.
PJC has developed a concentrated pickle juice that has been formulated to specifically address muscle cramps and dehydration. Unlike other sports drinks, PJC’s Pickle Juice Shots contain no sugar, chemicals, or additives, and produce no negative side effects, and contain 8 natural ingredients—none of which are sugary syrups. Each shot provides substantial amounts of electrolytes sodium (470mg) and potassium (20mg), and beneficial vitamins and minerals, such as Vitamins C and E, and Zinc. Studies show that there is reason to believe pickle brine helps cure cramps by triggering a nerve reaction—meaning it starts working in the body before leaving the stomach—and might even assist in correcting misfiring muscles that cause cramps.
Because PJC’s Pickle Juice Shots don’t contain sugar, they are beneficial for any type of athlete and come without the negative effects of a typical sports drink. Don’t let dehydration be what slows you down. If you want to put your best foot forward every single time you step foot on the field, court, ice, or mat, you need to put your body in the best position to succeed, and it all starts with hydration!
Yours in health,
Here’s a look at our interview with Dr. Richard Sowerby, DC, CN of Troy, MI in anticipation of his upcoming Digestive Issues seminar on Wed. April 26 at Live Clean Nutrition.
There’s a lot of buzz these days about vitamin D and with good reason. This fat-soluble superstar nutrient boasts benefits ranging from fighting cancer and boosting autoimmune function to helping with depression and improving cardiovascular health. It also plays a critical role in absorbing calcium and phosphorous into the body. Much more than just a vitamin, it acts as a neuro-regulating hormone, which affects hundreds of genes throughout the body. It’s the only vitamin that gets converted to a hormone and is so important to our health that there is a receptor for it in every single cell in the human body.
The Importance of Vitamin D
You’ve probably heard that vitamin D helps keep teeth and bones strong—which is true. But, there are many other reasons to ensure your body is getting enough of this essential nutrient. If you want to keep cancer, heart disease, diabetes, rheumatoid arthritis and multiple sclerosis at bay, you’ll need to make sure you’re not deficient. Vitamin D also improves balance and muscle control, oral health, lungs and airways, brain health, and eye function.
Vitamin D Deficiency
Healthcare professionals agree that more than half of all Americans are not getting nearly enough Vitamin D. Low levels are linked to depression, dementia, various cancers, diabetes, arthritis, cardiovascular disease, osteoporosis, heart disease, fatal strokes, fibromyalgia, multiple sclerosis, osteoporosis, and many other diseases. Other conditions that benefit from vitamin D include asthma, psoriasis, Crohn’s disease, autism, and kidney disease.
Getting Enough of This Important Nutrient
Our ancestors spent a great deal of time outdoors with bare skin and no sunscreen, but for most of us, this just isn’t feasible. If you exposed your skin to the midday sun for 10-30 minutes everyday—with no sunscreen—you may synthesize what your body needs. However, for those of us living in cooler climates, it becomes exceedingly difficult to get enough vitamin D from the sun alone.
Who is Most at Risk?
In northern latitudes, the northern half of the U.S. for example, the sun doesn’t contain enough UVB rays in the winter for natural production of vitamin D. Individuals who are prone to Seasonal Affective Disorder, depression or other mental illnesses usually benefit greatly from year-round D3 supplementation with an increased dose during the winter.
The lighter your skin, the less time it takes to soak up enough UVB during the warmer months. People with darker skin can take up to three times longer to synthesize adequate vitamin D. As we age, our skin loses a substantial amount of the substance we convert into vitamin D and the conversion process slows significantly. Lastly, people who are overweight tend to have lower levels of vitamin D as well.
When enjoying the sun in warmer months, you’ll need to get exposure before applying sunscreen as these products block the very UVB rays your body needs to synthesize vitamin D.
Why You Need Cholesterol
When you expose your bare skin to the sun with adequate UVB rays, the cholesterol in your skin reacts to the UVB rays by converting another substance in your skin, 7-dehydrocholesterol, to vitamin D3 sulfate. The D sulfate is further processed by the liver to produce a biologically active form of vitamin D (calcidiol). From here, it gets stored in fat cells or, if you have adequate supplies, the rest is sent to the kidneys to be converted into yet another substance (calcitriol), which regulates your blood calcium level. If there is still D3 in your system after all this, the rest is used to fight cancer and other diseases and improve your health in innumerable ways. Unless you have ample levels of this nutrient, you will not fully benefit from all the disease fighting and other health benefits of D3.
Since natural foods that are high in vitamin D3 are also inherently high in cholesterol, people who take cholesterol-lowering drugs are at a greater risk for deficiency as these drugs inhibit vitamin D synthesis. Without cholesterol, the body couldn’t make its own vitamin D or any other hormones. It’s unfortunate that it has developed a bad reputation considering that every cell in the body is made of cholesterol. The truth is that our bodies could not survive without this important substance.
How Can You Know if You Need More Vitamin D3?
Unlike other nutrients, it’s almost impossible to get adequate vitamin D from your diet alone. Some products—such as orange juice and milk—are often “enriched” with vitamin D. However, the vitamin D2 used to fortify these foods is not well absorbed by the body. The amount also falls to far short of meeting your daily need. A few foods such as cod liver oil, salmon, and mackerel offer a substantial dose of D3. Other foods, such as eggs and tuna, contain some vitamin D, but not nearly as much. Most of us need to supplement vitamin D for proper health.
What Types of Vitamin D is Best?
There was a time when the differences between D2 (ergocalciferol) and D3 (cholecalciferol) were not fully understood, but now we know that D2 is about 300% more effective than plant-based D2.
Vitamin D2 is made by irradiating plants, often mushrooms, causing them to increase the amount of some nutrients. D2 is used to fortify foods, but is not easily absorbed. D3, which comes from the fat of lamb’s wool, is much more bioavailable. While vegans will want to avoid D3, everyone should seek it out.
How Much Do I Need?
Depending on how long your body has been deficient in vitamin D, it may take awhile to build up to healthy levels. The best way to ensure that you are getting the proper amount is to have a blood test performed by your doctor to measure 25(OH)D levels. It’s probably advisable to repeat the test after a few months of supplementation to ensure you are getting the correct amount.
Although vitamin D3 is not water soluble, you shouldn’t exceed safe levels unless you are taking more than 10,000 international units (IU) per day for more than three months. The vitamin D council recommends infants receive 1,000 IU per day per day, children take 1,000 IU per 25 pounds of body weight, and adults take 5,000 IU per day.
Vitamin D is a crucial nutrient, which plays a major role in our health. Since we can’t regularly rely on the cholesterol in our skin and the sun’s UVB rays to provide all the vitamin D we need for bone strength and disease prevention, we must strive to maintain adequate levels by other means. Considering that the majority of the world is deficient in vitamin D, most people would benefit significantly from taking vitamin D3 supplements.
Yours in Health,
Douglas Ferner Sr.
Give our One, Three, or Five-Day Juice Cleanse a try to help make 2017 your healthiest year yet!
Click the image above to check out the menu!
How It Works
- On each day of your cleanse, we’ll provide you with two juices and one smoothie.
- The smoothie is designed to be consumed in the morning and the juices for lunch and dinner.
- You will need to come in and pick up your drinks for that day every morning, or at your earliest convenience. We also ask that you call 10-15 minutes ahead of your arrival to give us time to prepare your fresh juices and smoothie for that day.
- Keep in mind that this is organic, real, live, whole food. For this reason, we prefer not to provide more than one day’s worth of juices and smoothies at a time. Beyond one day, the nutritional profile of the juices and smoothies diminishes.
Don’t hesitate to give us a call should you have any questions!
The party season has arrived. For many of us, the holidays have become a passport to 30+ days of culinary temptations loaded with alcohol, processed finger foods, cookies, and other sugar-filled treats. Unfortunately, for most of us, the party season can bring about anxious times, as our guilt-free years are behind us, and we focus incessantly on our waistlines, blood pressure, and cholesterol levels. With each office party buffet, and neighborhood get together, we fight the battle of controlling our cravings for the high calorie, low nutritional foods served up at each event.
The good news, there is another way to approach the holiday festivities, and the temptations they bring. If you want to unapologetically attend upcoming events, yet get a grip over the party junk food, try these wise, health conscious tips:
- SET GOALS: Let’s face it, we are all aware of what we are trying to achieve when it comes to our own health goals. If you know sugar packed snacks and processed foods are a health risk, establish a mindset ahead of schedule. This may not keep you from enjoying a treat or two, however, it will go a long way in helping you cut down on ravaging the snack and appetizer table.
- COMBAT THE PARTY TEMPTATIONS: A great way to cut down on party time snacking is to arrive at any event already full. Consider eating a meal full of protein, good fats, and vegetables one hour prior to any holiday get together. This combination will keep you pleasantly full for hours, and will also curb your cravings for sugar-filled snacks. And stay away from the alcohol!! Not only will it ruin the morning after, but it can take away your self control and push you controllably toward sugar-containing foods.
- MANAGE THE PARTY PUSHERS: Every party has a person or two that insists you try something. Sometimes, the pressures can be over powering, and a simple, “NO” won’t satisfy the pusher. Not that lying is the best way to go, but sometimes you have to do what you have to do. Don’t feel bad making up a story, such as “I’m on medication right now that won’t allow me to eat certain foods, especially sugar or gluten-containing ingredients,” or “I’d prefer to enjoy the company, rather than the food.”
- WHAT TO GRAB: Most party get-togethers have something reasonably healthy, such as raw vegetables, fruits, or nuts. Look for the “best of the worst” foods, and try to contain your cravings to that pile.
- CHEAT WITH CONTROL: Let’s face it—it takes a strong-willed person to avoid all temptations. So, in the end, when you grab for the chocolate chip cookies, the caramels, or the candied apples, don’t beat yourself up. Just do your best to control the amounts. Eat slowly, talk a lot, and drink plenty of water. Just know that you can limit your intake.
- READJUST THE NEXT DAY: We all fall off the wagon now and then. The way to keep control is to immediately adjust back to your healthy eating patterns. Don’t allow one incident to throw you off course. Successful, healthy eaters cheat too, but they have the ability to get back on track quickly.
There you have it—the ins and outs of enjoying the holiday party season. Just remember, you, and only you, can control your health. In the end, it’s all about how you manage your goals over time. One night won’t ruin your health, as long as you are consistent the majority of the time.
Yours in Health,
Douglas Ferner Sr.
There are three things that are certain in life: death, taxes, and failed New Year’s resolutions.
While the obvious aforementioned are beyond our control, I’m here to tell you that this nation’s most common year-end pledge, to lose those extra pounds and get in shape, doesn’t have to end in disappointment. Follow below for your sure-fire guide to setting yourself up for a happy and healthy 2018 and beyond!
Don’t Wait Until January 1st
Rule number one (and this applies across the board): don’t wait until tomorrow (or in this case, the turn of the New Year) to get started on something you want right now. In other words, get the heck started on your health and fitness journey as soon as possible. Everyday, you’re either getting closer to, or further away from, your goal—no matter what that may be. Whether it’s to lose 30 pounds or get in the best shape of your life for the upcoming football season, adopting this mentality will go a long way to keeping you on track.
To lend some perspective, think about it like this: If your iPhone crapped out today, would you wait until January 1st to get it fixed? What about your television or your smart watch? My point is, so many of us prioritize our gizmos and gadgets over our own health—and it’s a problem.
The fact of the matter is, we were all born as fine-tuned automobiles—and, everyday, we’re given the choice as to whether or not we’ll be whipping around in a Porsche or an Astro Van (there’s nothing wrong with an Astro, but you get my point).
Choose to invest in yourself NOW. It’ll be the best investment you’ll ever make.
Set Reasonable and Attainable Goals
I’m willing to bet none of us got into our current shape overnight. We didn’t wake up one morning with 30 extra pounds around our waist just like none of our favorite athletes woke up suddenly being able to run a 4.3 40 or throw down 360 degree slam dunks. I know it’s not what we want to hear, but it takes time for the body to change—both for better and worse. The point is, you’re not going to become a fitness juggernaut in one day, one week, or even one month after years and years of nutritional neglect.
This can be discouraging and often contributes to people falling off the proverbial “fitness wagon” only a few, brief months into every New Year. Ever go to the gym from January to March? It’s pandemonium until the fickle “resolutionists” are weeded out. My guess as to why this happens every year—a lack of noticeable improvement (i.e. their six-pack abs didn’t arrive on schedule).
In this regard, each and every one of us is the exact same: we all like to see progress—real, tangible, measurable progress. But, recognizing incremental progress while on the way to our ultimate goal can be difficult. That’s why it’s important to set checkpoints along the journey to help remind us that we’re moving in the right direction.
Remember this, the journey is the destination. On the way to your ultimate health and fitness goal, you may push yourself to new boundaries, break through old plateaus, and find out just what you’re truly capable of—I bet you’ll be surprised.
Plan, Plan, Plan
BREAKING NEWS: This just in! Failing to plan REALLY is planning to fail! I repeat—Failing to plan REALLY is planning to fail!
If this news comes as earth shattering, climb out from underneath that rock you’re hiding and wake the heck up! Just as an architect draws up blueprints prior to the hammering of a single nail, putting together a manageable game plan for how you’ll achieve your health and fitness goals is absolutely critical to your success.
The fact of the matter is we’re all super busy. And the oh-so-convenient excuse of, “I don’t have enough time to workout,” or “I’m too exhausted to cook,” will always be your crutch if you don’t have a strategy in place to help limit the inefficiencies so many of us often experience while at the gym or in the kitchen.
Two Things to Consider:
- Meal Prep: Do you have to meal prep? Definitely not, but if you’re one of those, “I’m too tired to cook after a long day at work,” cats, then this strategy might be one to consider.
- Planned Workouts: Should you have a workout in place before arriving at the gym? Let me put it like this—showing up at the gym without a plan is like going grocery shopping while you’re hungry. Chances are you’ll either do too much of everything or resort to what’s comfortable and perform the same three or four exercises over and over—neither of which is effective. Planning your workouts allows for more targeted, purposeful exercise routines and a more efficient use of both your time and effort (i.e. less time spent sitting on a machine rifling through iTunes and Twitter).
We’re all different, so there isn’t one general, fitness approach that is right for everybody. You will have to figure out what type of plan works best for you and, ultimately, what you’re trying to accomplish.
But, the big takeaway from here is that having a plan in place is paramount to putting yourself in the best possible position to succeed. Because, remember, if you fail to do so, you’ve likely already failed.
Yours in Health,
Doug Ferner Jr