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How I Stopped Craving Sugar in 2 Weeks

On September 27th, 2015 I completed Ironman Chattanooga, and since that moment I feel like I have gotten so much of my life back.

One of the biggest gains is getting back to doing the things that made me super healthy and fit, which included both CrossFit and Paleo.IMG_3409

I started back at CrossFit on October 4th and went 5 times last week, going 3 days on and 1 day off to recover. I can already feel some of the gains physically, although I know that getting my strength back will be a journey as I lost roughly 25% on many of my 1-rep maxes.

The other change was going back to eating a diet that is 85% paleo.

From 2010 – March 2014 I ate roughly an 85% paleo diet which helped me put on 20 pounds of pure muscle and reduce my body fat percentage to 5 – 7%. It felt amazing to be that fit, but my body also never craved crappy foods, and when I would eat too much gluten I could feel it in my stomach. The reason I was not eating 100% paleo was because my protein powder was whey, which is dairy, and 1 – 2 times a month I would eat pizza (my vice). As far as alcohol consumption, I am not a big drinker, consuming perhaps 1 – 2 beers a week, but never more than 2 or any hard liquor.

Once April 2014 happened I began training for Ironman competitions and my paleo diet dropped to 50%. I was occasionally drinking Gatorades, natural colas, Cliff Bars, and other snacks that would help me survive my long endurance workouts. I ate for fuel and made sure my body had good stores of sugar in place for the amount of hours I was putting into my training.

Now, over the past 2 weeks I have been back to eating 85% paleo and have lost all of my sugar and grain cravings. Were the first couple of weeks difficult? YES!

My body craved the sugary foods the entire time, but I knew that if I stuck to my high protein and high fat diet then eventually my brain would lose those cravings. Sugar is highly addictive (proven by research), which is why our daughter has not had any sugar-laden drinks or foods as well as grains, which are converted into sugar and spike blood sugar. Indeed, the more you eat those kind of foods, the more your body will eventually crave them.

It feels so great now to be 2 weeks in eating 85% paleo and I finally feel like the cravings have subsided, although I was definitely tempted this weekend at numerous parties. If I went to those parties during my Ironman training then I believe I would have eaten those sweets, but now that I am losing the addiction my body is finally adapting, with the cravings fast disappearing.

You can all do the exact same thing I did, but the key is sticking to mostly good fats and good proteins and staying away from sugar or grains. Your body will definitely crave them for the first few days like mine, but stand your ground and know eventually that all cravings will subside.

Here is the food pyramid I follow for those of you looking to eat the same way I do:
—-Nuts and Seeds

———Fruits and Vegetables

————–Grassfed beef/Pasture Raised Chicken/Wild Fish

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Ironman Chattanooga 2015 Report: A Churn in my Stomach

It was 4:45 AM on race day and somehow I got one of the best night’s sleep of my life. 

My wife Shira and I went to bed at 8:30 PM, and for the first time before a race I didn’t keep waking up throughout the night. I have been getting very good sleep recently, and this is mostly because a few months ago I began taking Natural Calm Magnesium, which I talked about a couple of weeks ago

The first thing I did when I woke up on race day was put my Zoot tri suit on as well as my t-shirt and sweatpants. My goal was to stay as relaxed as possible throughout the day, so being comfortable for the race was important. 

For breakfast I ate 4 hard-boiled eggs, a Perfect Bar, energy chunks from Whole Foods, and drank a Gatorade. I brought another Perfect Bar with me as well as a pre-workout drink called Push from Stronger, Faster, Healthier. 

My dad took me to the race at 5:00 AM for body markings and to check on my bike. I froze 2 bottles of Gatorade the night before so they’d be refreshingly cold on the bike (this hurts me later), and put those in the cup holders. I also made sure to turn my GPS tracker on, which was in my bike bag, so it would be one less thing to think about in transition. 

At 5:30 AM, I was shuttled in a school bus 2.5 miles up the riverfront to get in line for the swim start. At this point I was still undecided about wearing a wetsuit as the people on the bus said no, but the people in transition were saying yes. 

When I got in line for the start of the race I ended up talking to two very nice gentlemen doing the race who were both Kona qualifiers and said “wear the wetsuit.” They knew I did not have a goal of going to Kona, and since the water temperature was 77.1 not below 76.1, wearing a wetsuit would disqualify me from Kona qualifying. They said, “If you’re not going to Kona you might as well wear the wetsuit and go faster and save your energy.”Well, they sold me and thankfully I wore my new full-length wetsuit. Photo

At 7:20 AM, the gun went off and they sent the professionals in the water to go first. At 7:30 AM they began sending the 2800 age group competitors who chose not wear wetsuits in. By about 7:52 AM, all of the non-wetsuit athletes were in the water and I could finally see the dock where I would jump off to begin the race. The past 18 months of training was culminating in this one moment, and I knew I was about to begin a day of 12-14 hours of working out. At 7:54 AM I jumped in the water and began my swim downstream for 2.5 miles to Ross’Landing, where I would transition onto my bike. 

The swim course was amazing and rarely did I run into anyone as the spacing was perfect. Only about halfway through the swim did I begin catching up to the non-wetsuit racers and at a couple points the congestion built up, but it would spread out pretty fast. I finished the swim with a great time of 1:04:53, which put me in the top 32% of all racers. 

I decided that I was going to change into a completely new outfit for the bike, so my transition time was 7:37. 

I doused my legs up with magnesium lotion, took 8 amino acids, and loaded up my ‘area’with chamois cream to prevent as much chaffing as possible. 

I started the bike feeling amazing and my bike was moving faster after an awesome tune-up at Atlanta Cycling. They got me a new chain and drivetrain, which was essentially giving me a new bike as my old one was completely worn and beginning to rust. The first 30 miles I was warming up and averaging a 16.48 mph pace. I was feeling great at this time, drinking my Gatorades, eating my Perfect Bars, and taking in nutrition from the aid stations. For the next 20 miles I was going even faster, averaging 19.2 mph and feeling amazing in my legs and body. 

As I got to my bike special needs around mile 55 I was feeling really good, and then there was mile 60. 

At roughly mile 60, my stomach completely gave out and gave me some of the worst pains I have ever experienced. By this point I knew I screwed up my whole nutrition plan by taking in too much Gatorade and eating too many crappy bars. My pace dropped to an average of 13.5 mph for the next 60 miles as my legs felt fine, but peddling fast would hurt my stomach. 

For those final 60 miles of the bike I only drank water and even had another racer let me borrow 2 Tums, which barely did anything. All I could think about was getting off the bike and onto the run so I could get this gut issue to go away. 

Finally, after 116 miles of biking, I reached the end and was moving towards the second transition with the same stomach pains as mile 60 on the bike. 

Once again I changed my outfit completely and it took me roughly 5:04 to get out of transition and onto the marathon. 

The first few miles were the roughest with my stomach pains as my first 3.6 miles I only averaged 12:29/mile paces, which was extremely slow for me. I began drinking coke and eating oranges on the run, and slowly my stomach pain began calming down. The next 3 miles I was able to get to a 11:24/mile, then dropped to 11:11/mile. The run was great with all of the people along the sidelines, especially around Barton. I don’t know if people understand how much it helps to have them on the sidelines, but sometimes it’s the comments complete strangers say that motivate me the most. IMG_7030

As I saw the mile 24 sign I could feel the energy and knew how close I was to accomplishing this bucket list item. By now, I could hear the announcer telling people “You are an Ironman,”and this helped to bring my pace down to a 10:35/mile, which was my best 3-mile split the whole race. 

The final mile is one of my favorites because this is when my mind starts thinking about all the sacrifices I made for so long. I began thinking about my family and how supportive they have been by giving me the freedom to train. I thought about my daughter and how much training I had to do which meant that I missed so many nights she went to bed. I thought about my employees and how so many times I had to sneak out early to train before dark while they were still there doing work and picking up my weight. That final stretch is the most emotional and everything that every triathlete lives for. 

I finished the race with a time of 14:02, which was an hour over my goal time, but I was still proud to have finished and stayed mentally focused throughout the gut pains.

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Thanks again to everyone for all the love and support. For now, my bike has been retired for a pretty long time. 

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What I Am Getting into Post-Ironman (May shock some of you)

I am now only 1 week out (September 27, 2015) from completing Ironman Chattanooga, which has been a journey of intense training for the past 18 months. 

This dream of competing in endurance races has been back and forth for almost 10 years, and it is crazy to think that in 2006 I did my first marathon. This chapter of extreme long-distance endurance races is most likely over for the foreseeable future, but there may be some minor races in the interim. The endurance races are a love-hate relationship as the training and figure my body turns into is not the most desired, but the discipline and commitment it takes to accomplish one of these races is my favorite test.

The weeks of 10-14-hours of training and spending each weeknight doing 2-hour workouts while using Sundays to bike for 4-6 hours is finally done. The toll this took on spending time with my family was very challenging, and I cannot wait to sleep in on a Sunday, play with my daughter, then go to brunch and hang out with my family for the day. I feel like it has been forever since we were able to do that, and I cannot believe that this will be coming up in less than 1 week. 

When I started training for my first Ironman in 2014, I weighed 185 pounds and was 5-7% body fat. Since April 2014 I have dropped down to 168 pounds and would guess that I am at a #Instacollagebody fat percentage of 15%, as I have lost much of my muscle definition from weight training. Once this race is over I cannot wait to get back to weight training and doing CrossFit again with all of my friends. My goal is going to get even stronger than I was in 2014 and work on making it to 190 with the same body fat percentage of roughly 7%. Some of this may change depending on whether I get accepted into the Escape From Alcatraz Triathlon, but that race is a much shorter distance and the hardest part of it is the swim. The current is extremely tough, the water temperature is in the 50’s, and the worry of getting eaten by a great white would cross my mind but make me swim faster. However, I won’t know about that until November, so for now my concentration will be weight training and hiring a coach to program my weekly workouts. 

Along with spending time with family and putting on muscle, I plan to take my health to unreached heights. In October I will be undergoing lots of blood, urine, stool, and hair testing to analyze many biomarkers in my body to see just how healthy I am. I don’t go to medical doctors on a yearly basis for checkups, but I will be doing my own blood work and getting it assessed by integrative doctors who specialize in keeping people healthy. This way I can track many of the tests that most doctors don’t look at, but are some of the most important and don’t sway easily based on the days before diet and stress. Some markers I plan to track are: 

* Homocysteine
* Bacteria in gut from stool
* C-reactive protein
* Glutathione
* Liver enzymes
* Vitamin D levels
* Testosterone
* Cortisol
* Particle sizes of cholesterol
* And much more.

Finally, as far as business I will allocate an increased amount of time to setting up more Corrective Chiropractic offices and completing my book in early 2016. Beyond the time it takes to train for one of these races, there is a component to emotional and physical stress that is difficult to explain unless you’ve been through it. When you train at this level your body’s hormones are completely out of balance and the body lives in a state of stress. As I get my body regulated again and back in balance, it’ll be nice to have that energy and oomph back to making Corrective Chiropractic even more of a powerhouse in Atlanta than it already is. My book, which has been a journey over the past 2 years, is about to go through the final editing process and will be a guide for anyone looking to take their fitness to the next level, with tons of tips and strategies.  

Thanks so much to everyone for all of their support throughout the past 18 months, as there is no way I could have done this without a team. My wife has been the most patient and completely supportive of helping me achieve this goal. My staff have had to deal with me leaving early at night and coming in fatigued after many days of intense training, but they have undoubtedly been the best staff an employer could wish for. 

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Workout regularly? Make Sure You are Sufficient with this Mineral

For the past 18 months, I have lived and died by this mineral. Fortunately, I found plenty of ways to get this into my body. In fact, if I hadn’t found this mineral, which I have talked about in previous posts, then this week could have been hell for me. This was one of the toughest workout weeks of my life. The following was my schedule: 

Tuesday – Swim 2 miles, then bike 15 milesIMG_3309IMG_3310

Wednesday – Bike 27 miles

Thursday – Swim 1.2 miles

Friday – Run 30 minutes

Saturday – Bike 100 miles

Sunday – Run 15 miles

With just two weeks to go for my race, the Ironman Chattanooga, I am making sure I am doing everything possible to stay healthy, recover fast, and keep my mineral balance in check. 

Would you like to guess the mineral – if you are a regular blog reader??? M______________

If you said magnesium, you are absolutely right. I make sure to constantly get this into my body. On Saturday, when I did my 100-mile bike ride, I put magnesium lotion on my legs before and after my ride, and then took a 20-minute magnesium salt bath after my ride. Before I went to bed, I dissolved a spoonful of natural calm magnesium in a cup of water. 

When I woke up on Sunday to run 2.5 hours, I felt great and ready to move. 

Magnesium is a mineral NOT produced by the body, which is why it’s so important to get an abundant amount, especially for those who regularly workout. Magnesium helps with many processes within the body and by being deficient can create a slowed down response and decreased muscle performance. 

Research has shown that 70% of people are deficient in magnesium, which is why it’ll be important to begin loading up on it. 

Here are the sources I use for magnesium and the bath flakes. I use it in my daughter’s bath as it helps her relax before bed, and calm’s her muscles. 

1) Ancient Minerals Magnesium Spray

2) Life-flo Pure Magnesium Flakes

3) Natural Calm MagnesiumIMG_3314

If you are looking for food sources, then check out the following (with the suggested amounts): 

Magnesium-Rich Foods

Pumpkin seeds (roasted)- 532
Almonds – 300
Brazil nuts- 225
Sesame seed – s200
Walnuts – 158
Spinach – 80
Broccoli – 30
Banana- 29
Note: (Milligrams per 100 grams).

* Source: USDA nutrient database.

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My 2 Back Stretches I Do Every Morning (and you should too)

Based on lifestyles in today’s world, it’s important we become more aware of and diligent about taking care of our bodies. People are physically less active, sitting for longer periods, and doing things that compromise the integrity and structure of their joints.

For me, I adjust lots of people 5 days a week and then train hard, whether it’s competing in an Ironman or doing CrossFit. I put my body through the wringer and because of this I take extra special care of it. This is similar to how hard you can drive a car depending on how well you maintain it; for some of you, you take better care of that machine than the one that allows you to live your life.

My goal is that when I am in my 60’s, 70’s, and 80’s that I am still able to play and do activities with my family. I see too many people every day living a life of being reactive and waiting until a problem arises before taking care of themselves.

I have 2 morning routines outside the million other things I do for self-care, but I wanted to share these as they have proven to be of benefit.

The first thing I do either before or after my shower is lay upside down on my inversion table. I went on amazon.com and bought the “Ironman Inversion Table”, which has been a game changer.FullSizeRender

I do this for roughly 3-4 minutes, as it takes my body off gravity and I can feel it opening up the spine. My discs (the space between each vertebrae) take a bunch of stress due to my lifestyle, so I know how thankful they are when they get to relax from me hanging upside down. Studies have also shown that astronauts are taller in outer space due to the fact that there is no gravity, which means that there’s no stress loading on the spine.

When you see people get older and shrink, usually the reason is because of the dehydration of the disc spaces. Lying upside down on an inversion table helps to hydrate the spaces and being well aligned through chiropractic helps to ensure that.

The second thing I do is perform a cat-cow stretch to wake up the spine due to the past 8 hours of immobility. The spine, also known as your “lifeline”, needs movement and motion, so for those who are super active like me or even those who sit all day, waking up the spine will be an important habit. The absolute last thing you want to do is wake up, not move your spine, then go sit at your desk for 8 hours that day. This move is easily performed and I will get a good 20-25 reps in before leaving for the office.

 

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“Jersey Shore” was Right, Fist Pumping Can Make You Stronger!

Let me start off by being honest…I have lied!

For the past 6 years I have been working with people to develop a 5-minute plank hold. I would have them set up in plank and see how many times they needed to break or go to their knees while accumulating 5 minutes of holding a plank position. I always thought this would be the best way to develop a strong midsection – but I was wrong!

New research and 21st-century fitness is pointing to doing plank holds for shorter durations but contracting more muscles. RKC (Russian Kettlebell Club) suggests starting with 10-second holds (working up to 30 seconds), but contracting your fists and making all muscles activated except the neck. The goal is to make fists, contract your arms, contract your legs, and squeeze your legs together. 

This video below gives a great demonstration, but for those looking to create a strong midsection this would be a great 2-to-3-minute workout. With the abundance of sitting in today’s world and the weakening of most peoples’ midsections, this meets their goals of building strength while meeting their goal of not taking up much time. 

When it comes to weightlifting, utilize the same concept and squeeze the bar tight. Squeeze the bar extremely hard, so much so that you notice a discoloration in your knuckles, especially when going for 1 rep maxes. Some coaches say that you want to grip the bar so hard you feel like you are going to make an imprint in it. 

Find what your 1 rep max is now in many lifts including bench press, then retest while squeezing the bar tight and watch the PR climb. 

Who says that “Jersey Shore”brought no value to our lives and health?

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3 Snacks Every Athlete Should Have in the Kitchen

A common question I receive at every seminar I do and also on my Instagram account (@draustincohen) is, what snacks would you recommend?

Therefore, I will share with you my top 3 snacks, as these are staples in my diet and work on different goals for my daily living.

1) Bulletproof® Collagen Bars – (BREAKFAST SNACK)

This is my go-to breakfast snack that I eat first thing in the morning before I have my main meal.  This snack contains cashews, coconut oil, vanilla extract, and Bulletproof’s®proprietary blend of Brain & XCT oil. 

For those looking to get their brain in full gear and started for the day, these bars will be a game changer. They also taste extremely good on top of all the healthy benefits they provide. 

http://www.bulletproof.com/vanilla-max-collagen-bar-12-pack-total-net-wt-18-96-oz

2) Organic Pickles – (POST-WORKOUT SNACK)IMG_1977

Every athlete that works out to a high degree should add this and make it a staple in their diet. When I spend an hour knocking out some intense CrossFit workout or 4 hours hammering out a long bike ride, my body becomes deficient in sodium. 

Eating a pickle post-workout has been an important part of my nutrition recovery and kept my sodium-potassium pump in balance so I don’t become dehydrated. 

3) Trail Mix – (DAILY SNACK)

This is one that is easy to make and can keep your body’s hormone balance in check, as it will never leave you hungry. I eat this throughout the whole day, and when you get bored it is something that you can simply change up the contents,. I change up my contents pretty regularly, but for now here it is:

* Raw Almonds
* Raw Pumpkin Seeds
* Raw Sunflower Seeds
* Shredded Coconut
* Fair Trade Chocolate Chips
* Raw Walnuts

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I Injured my Knee Biking…How I Recovered it Fast..

Over the past few weeks, I’ve been training hard for the Ironman race, which includes long rides, runs, and swims. This intense training has taken roughly 12 hours a week. My legs and the rest of my body have taken a major beating and the physical stress is finally starting to catch up to me. 

On Sunday, I decided to take part in a century, which is a 100-mile ride, to see where I am in my Ironman training. The race is only seven weeks away. At this point, it’s essential that my legs and endurance is up-to-speed to the point where I would be able to complete in the race as if it was tomorrow. 

During my 100-mile bike ride, I noticed, while going uphill around mile 40, that my left knee started giving me trouble. It’s been tight the past couple weeks, but this pain was different; the pain was sharp in a few areas around my knee. Since Atlanta is known for its hills, eventually it caught up with me and my knees, so at mile 60, I decided to call it a day. 

When I returned home, I wondered what I could do differently to rectify this issue. This didn’t feel like a meniscus tear or a serious issue, rather, it felt like something caused by overuse. Injuries caused by overuse are the most common injuries. However, the majority of people don’t deal with this issue soon enough, which can result in tears or other serious issues. 

The last thing I wanted was to tear or sprain something, so I pulled out my equipment and got to work to fix the problem. 

Many of you have different joint issues while working out, so these steps should act as a guide for you to recover faster.

Step 1 – Epsom Salt – I have been doing this trick for years. I immediately hopped into the Epsom salt bath using roughly three pounds of salt. Usually, I only use 1.5 pounds. Since there is more swelling, I decided to increase the quantity for stronger effects. Epsom salt is made of magnums and is absorbed through the skin, so this trick is a great one for someone with any injuries below the neck. If I have Arnica oil lying around, I will throw some of that into the tub as well to help with subsiding the pain. Arnica is a natural pain reliever derived from a plant. If you need more information into my recovery bath check out the article here: http://draustincohen.com/my-cheap-and-easy-recovery-bath-for-my-muscles/

Step 2 – Take Fish Oil – Once I hopped out of the bath, I used my style of ‘anti-inflammatories’ and loaded up on some omega 3 fatty acids. Other countries use this before taking prescription drugs and tend to have healthier athletes. So, why not follow their success? I know a lot of people take Aleve or other drugs to mask their pain, but this does nothing to correct the problem. It leads you to believe you are fixed, but in reality you continue to contribute to the underlying problem. 

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Step 3 – Ice the Knee Joint – My favorite way to ice down is to grab a ziplock bag and fill it with ice. Then, take a small wet towel and wrap it around the ziplock bag. Place it on your joint for 12 minutes. I like to take the Voodoo floss and wrap it around the ice. This compresses it making the joint much stronger. 

Step 4 – Voodoo Floss – This is a trick, which many of you may be unfamiliar with, but one that is very important and helped me and others recover faster. Go to http://www.roguefitness.com/voodoo-floss-bands and place your order now. This stuff is a game changer in the recovery world. Foam rollers, yoga-up balls, and floss tape are always in the recovery bag and should be used on a regular basis. 

1) Wrap it around right below the knee and then perform 10 squats with good form.
2) Wrap the second one just above the knee cap and do another 10 squats with the exact form.

Below is a short video, which will explain an easier way to do this. 

As a side note, I will be getting my knee and spine adjusted this week to fix the mechanics, and receive two deep tissue massages to focus on the hamstrings, quads, calves, and anterior tibialis.  

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My Top 2 Favorite Vendors at the 2015 Reebook CrossFit Games

This past weekend I had the amazing opportunity to attend the 2015 Reebok CrossFit Games. I have now gone for the past 2 years to take care of my athletes Emily Bridgers and Team Terminus, and each year the event gets bigger and better. 

Beyond caring for my athletes, my highlight throughout the weekend was walking through the Vendor Village and seeing all the latest products within the health and fitness industry. This year there were over 150 vendors, but I wanted to share with you all my top 2 in 2015. IMG_1111

Even if you didn’t go to the CrossFit Games or you don’t care about CrossFit, it’s important to keep reading as the 2 companies I will share could be important as part of your daily life. Personally, I will begin implementing many of their products into my lifestyle as they are on the cutting edge of 21st-century health. 

Over the course of the weekend I spent roughly 6 hours in total in the Village. I spent my time with the owners of these companies, talking with them about their products and whether there was potential for utilizing it not only in my life, but my patients’ lives too. 

I am very strict about what I put into my body and careful about what products I carry in the office for my patients’ sake. Any time a sales rep says, “The margins are large, so you can make lots of money,”my brain shuts down and I am ready to move to the next booth. This tells me that they have a poor quality product but want to make it look like it’s top quality with great marketing and a higher price tag. 

While there this weekend I met with 2 new companies that I think could be the next best thing and their products are of outstanding quality.

1) Bulletproof (bulletproofexec.com)

Many of you have probably heard of Bulletproof coffee and if not, then I highly recommend checking them out. I think what most people don’t understand is that Bulletproof has a product line, because most people assume that Bulletproof only means putting butter and coconut oil in your coffee. I recently started putting butter and oil in my morning tea, but since this weekend I will definitely switch out the coconut oil for the Brain Octane oil and use more of their products. 

I started each morning at the CrossFit Games with a cup of Bulletproof coffee from their mini-cafe, and rumor says that they are opening up storefronts in the near future. The   funny thing is that I don’t even drink coffee; in fact, I may have only had 5 cups of coffee in my life. The butter and brain oil was so good and fresh that it helped with the taste of the coffee, actually making it taste quite good. 

While walking around the Vendor Village I saw they had a booth and were sampling a new product called Fat Water. This water was a game changer for me over the weekend and I even gave Emily some on Saturday night to take on Sunday because of how   effective it can be as a fuel source for athletes. The berry flavor was my favorite and the only ingredients were Bulletproof XCT Oil and Purified Water. 

A lot of people are accustomed to eating lots of carbohydrates to create energy, but more athletes are moving towards adding in good fats as ways to boost their energy and perform even better. If you look at many of the protein powders now, they contain MCT (medium chain triglycerides), and some of my professional athletes will take a tablespoon of coconut oil before practice or before games as it contains loads of MCTs. 

The product did not taste oily at all and my plan is to buy the small concentrated packets and put them in my water pretty regularly for fuel.  IMG_1674

Before I walked away they handed me a vanilla collagen bar, which is whatseparated them from every vendor as it was not only healthy, but super tasty too. The ingredient list was: 

Organic cashew butter, Bulletproof®Upgraded Collagen Protein, chicory root fiber, Bulletproof®XCT™Oil Powder (Caprylic and Capric Acid Triglycerides sourced from coconut and/or palm kernel oil), organic cashews, Bulletproof®Brain Octane (Caprylic Acid Triglycerides sourced from coconut and/or palm kernel oil), organic coconut oil, Bulletproof®VanillaMax™(lab-tested Madagascar vanilla beans), sea salt, stevia. 

 All I can say is that I have found my new energy bar and if I were you, I would join the Bulletproof Lifestyle as David Asprey seems to have a big vision. 

2) Paleo Treats – (paleotreats.com)

While filling up some water at the alkaline water station I noticed this booth and saw a treat that literally looked like a Reese’s Peanut Butter Cup BUT was paleo. I had to find out what was in this product and whether it tasted like a Reese’s. I haven’t had a Reese’s in so long, but if I could find a healthy alternative to that junk then my life would be better. It’s not that I eat candy bars because I know how detrimental they are to my health, but it doesn’t mean I don’t have small cravings for sweets. 

They had many different treats, but the one I sampled was called the Bandito’s. The taste of it was…amazing! They served it cold from the refrigerator and literally within 60 seconds I devoured the whole thing because of how good it tasted. IMG_1656

I talked more to the employees and the owner, and their passion was definitely there as far as how much they believe in their product and how healthy this can be as an alternative to junk food sweets. 

The ingredient list: 

Almond flour, roasted almond butter, coconut oil, honey, cacao butter, flax meal, dried unsweetened coconut, cacao powder, vanilla extract, sea salt

I could potentially see myself carrying this product in the office, as we are always looking for healthy foods that patients can grab and go with instead of depending on junk or skipping a meal. I know how busy everyone is in today’s world, so having quick access to a healthy treat could be important for my clients and all of you. 

Thanks to all the vendors this year for their amazing hospitality and showing up to sponsor one of the greatest sporting events. 

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Why I Always Lift after Someone Hits Their Weight

When I am at the gym and the programming has either Olympic lifting or powerlifting, I always make a point to stand next to the strongest person. I stand next to the person who has great technique, and who usually hits a 1 rep max on a lift when they go for it. 555073_10100750161377792_2117946813_n

More recently in Ironman training, the pools can sometimes be full since there are only three lanes. The best way to get in when there are people swimming in all three lanes is to ask one of these people to share a lane. Guess which person I am going to ask to share a lane? The one who swims fast, has great technique and who goes for distance. 

Why do I want to be around people who are hitting PRs (personal records) in the gym and swimming fast in the pool? 

It challenges me and makes me grow in my athleticism!

If I see a person try to do a clean and they get that lift, then I am going to go next and hit my lift. If I watch someone fail on a lift, then I am not touching that barbell until I see someone positively lift the weight. If you have been plateauing in the gym and are unable to hit certain PRs, then a trick you could use is to watch people who positively hit strong lifts, and then follow suit. We all know who the leaders are in the gym, and no matter your strength or athletic ability it’s important to watch them and absorb their gains. 

When I jump in the pool lane of someone who is faster than me, they push me to swim faster and not slack. If I swim in a lane with someone who is slower than me, their speed does not challenge me and may cause me to swim at a more lackadaisical pace. images

I have tested this before, and my 100 meter pace went from a 2:05 pace to a 1:58 pace while swimming in lanes with people who are faster, even though our workouts are different. 

This strategy is not rocket science and is nothing new, but it can make a huge impact for those looking to grow in their fitness and athletic abilities.