Pure Whey - 2Lb Bag - SFH.com - Stronger Faster Healthier

How to find the right whey protein powder?

Often I get asked about what the “right” protein powder is and which company makes the best product.

There is one company that I fully support, but before I share which brand I take, I want you to understand what to look for in your protein. I am sure there are other companies that have great products, but from what I have found, there is one I can truly support. If you find another one that supports the following keys for a healthy product, then please post it below in the comments.

If your goal is weight loss, weight gain, daily balance, or recovery, then the same questions need to be asked about the quality of the product, BUT what will change is the quantity and specific ingredients.

When looking for your protein there are 4 specific keys that should be non-negotiable:

1) Grass-Fed cows – If your protein includes whey, then one thing that is non-negotiable is that the cows are treated humanely and are fed grass throughout their life. Cows were designed to eat grass, not genetically modified corn and soy, which alters their chemistry and ultimately affects the end users, us. When buying a protein powder, always ask the store rep or do your own research online and find out if the cows were fed grass or if they are grain-fed cows. Also, usually the cows that are fed with grass are treated more humanely. What this means is they are usually not injected with growth hormones to grow massive in an unnecessary time and are not fed antibiotics throughout their life to avoid getting sick from being inhumanely treated. Once again, if the cows are given junk and pumped full of chemical cocktails, then there is high likelihood you are getting the residual of this product. If the cows are fed grass and treated humanely and allowed to roam free, then the byproduct in your body is much healthier.

2) Soy Free – There is a lot of debate on this topic, but for the most part, soy in today’s world is not the best. Studies have shown that over 90% of soy in today’s world has been genetically modified, which means it has been modified with DNA. I don’t understand how people could possible believe something genetically modified could have a positive impact on our health, but the marketing teams for these companies are massive. When looking at your protein powder, be sure there is no ingredient called soy protein isolate. This is a product that has been through acid washes, alkaline washes, and heated up to extreme temperatures. Once again, I ask the question: How could something in an acid wash and heated to extreme temperatures have any form of nutritional value?

3) Artificial Sweeteners – Once again, this topic has been debatable, but like genetically modified soy, anything not found in nature has potential harm to the body. Adding and subtracting chemicals to a natural item that is found in nature is never preferable, and the body has a more difficult time recognizing the product. To this day, people still argue with me about how “safe artificial sweeteners” are, but common sense would say sugar in its raw form is much better than chemically altering its natural form. In fact, if artificial sweeteners were better for us, then health food companies would not be putting “No Artificial Flavors” on their products, and they would be marketing how healthy it is to have artificial sweeteners. If you see aspartame, sucralose, or saccharin, then I would avoid purchasing that protein product.

4) Undenatured – When we ingest our protein powder, the goal is to get the protein in the strongest form with the most nutrients, and having it undenatured is the best. Undenatured means the protein powder has not been heated to extreme levels that affect the protein at a cellular level. One of the strongest benefits of undenatured protein is it contains cysteine, which aids in the production of glutathione. Glutathione is a powerful antioxidant that is a major booster to the immune system and helps with knocking down inflammation. People who train at an elite level should expose themselves to higher levels of glutathione, as it is a great source for reducing oxidative stress from extreme levels of working out. Undenatured protein is a great source and can help with the production. An important key when making your shake with undenatured protein is to not blend the protein as this can alter the protein structure and end up denaturing it. The best way to use your protein is by putting it in a shaker and putting coconut water in there and then shake it up. This preserves the protein powder and does not expose it to extreme conditions.

As for me, my favorite protein powder is Stronger, Faster, Healthier (SFH), as they seem to have the highest quality ingredients and Fortified-nutritionpass all 4 tests above. Usually when I look at a protein powder a client shows me, there are at least 20 ingredients, and half of them I cannot pronounce. SFH’s product usually has between 4–5 ingredients, and every ingredient is recognizable and usually a naturally occurring product.




Cherry Tomatoes – September 7, 2014

Weekly Food Item: Cherry Tomatoes

Why it was selected: Cherry tomatoes are not only sweet and taste delicious, but they are easy to grow. I have grown cherry tomatoes for multiple years, and it is very easy to get started and to harvest your own.

Cherry tomatoes contain lycopene, which affects the body at a cellular level and helps with cardiovascular function. For people who workout a lot and put a lot of stress on their heart, cherry tomatoes will be a great addition to their diet.


Handful of Organic Cherry Tomatoes (6-8 tomatoes)
1 Ripe Avocado
4 Leaves Organic Basil
2 Tbsp. Extra Virgin Olive Oil
1 Tbsp. Bragg’s Apple Cider Vinegar
Dab Himalayan sea salt

Mix everything in a bowl and enjoy! Feel free to become creative with how much apple cider vinegar and how much olive oil you use.



#weeklyfooditem for your dishes once created on Instagram and any modifications.


Movement of the Month – September 2014

Movement of the Month:



I selected running because, as Fall approaches, many people will be getting outside and getting in some good runs before the cold. I also decided to implement running as most people don’t enjoy it or, if they see it in a workout, then they sometimes bail on the workout. Running should be fun and is a great movement if done efficiently. Coach Matt does an amazing job of giving 4 strategies for better running and 2 programs for the endurance athlete and the Crossfit athlete.

Highlights of Video: 

Coach Matt from Crossfit Terminus was a D1 athlete on the Georgetown track team, which was ranked Top 10 among all programs. Matt did the Leadville 100 race in 2008 and has trained countless people performing marathons and ultra-marathons. Currently, his record 800m (half-mile) is 1:50 and his 400m (1/4 mile) is 47 seconds. He is certified with Crossfit Endurance and recently trained athletes at the Crossfit Games. Bottom-line, Coach Matt knows his stuff.

Matt shared four strategies to becoming a better runner: 

A) Rotational Twisting – Many people are rotating their body when they run thinking they are helping with forward motion, but in fact, they are decreasing energy. Matt says to think of a forward motion and moving forward.

B) Tension in Shoulders – A lot people, when they see the workout includes running or they are not looking forward to the run, then they will round their shoulders and jut their head forward. Their shoulders stay up in their ears, and once again, they waste more energy in the run and fatigue earl.

C) Controlled Breathing – Coach Matt’s 3rd tip is about how breathing properly is crucial to an efficient run and not losing your pace. My favorite quote from Coach Matt is: “Breathing is not attached to the effort of your feet.” Many people follow the motion of their feet to control their pace, but staying centered and not letting your breath get out of control can keep you paced efficiently. When I ran a 7:30 pace for 3 miles with Matt, he kept telling me, “Reset your breathing; reset your breathing.” I would take a deep breath and get refocused and maintain pace. Check out this YouTube link to watch Rudisha set the World Record in the 800m, and see how smooth is breathing is – https://www.youtube.com/watch?v=YKEOjWEzVGs

D) Bending Knees for Fluid Run – Think of yourself as a marionette puppet where your arm drives up on one side and leg comes up on the other side. You are letting your hamstring do all the work to bring your foot off the ground. If you are not pulling with your MJhamstring then the hip flexor is doing all the work.

Training Protocols: 


1) Long Run: Should be a max of 10 miles on Saturday or Sunday
2) Short Run: * Always half of a long run and should be 5 miles.
* Warm-Up for 1 mile
* Pace the middle 3 miles at 80% of your goal for the half-marathon time.
* Cool down 1 mile
3) Curveball Run: Complete 7 miles total
* Warm up for 1 mile
* Do 10x800m runs at half the mile PR. Example: If your 1 mile PR is 6:00 minutes, then run each 800m at 3:00
* Take a 2:00 minute break between each 800m. The goal is to get down to 45 seconds of rest between each 800m but
keep the same pace.

Crossfit Athletes:

1) Determine running PRs
A) 400 meter
B) 800 meter:
C) 1 Mile:
D) 2 Mile:

2) Workout Once a Week
A) Include workouts such as Jerry’s (1 mile run, 2k row, 1 mile run)
B) 8–10 x 400m (Go every 3 minutes. Quicker runs lead to longer breaks. Example: finish 400m in 1:30, then you have 1:30 to rest.)


A strong quality Crossfit Games athlete Emily Bridgers brings to the table

On July 24th, I took a trip to the Crossfit games in Los Angeles to support and take care of one of our clients, Emily Bridgers. The Crossfit Games are the mecca for fitness, where the top athletes in the world come to compete for a chance to win $275,000. Emily has been under chiropractic care in my office for some time, and I have learned valuable lessons watching her train and compete.

Let me preface by saying that Emily is one of the humblest people I know and a person you would never guess just by talking to is the 6th fittest woman in the world. The day after she won 1st place at the Southeast Regionals, she humbly posted about one of her clients IMG_2905online, who was finally able to perform an advanced movement. Instead of selfishly promoting herself as the top Crossfit female in the Southeast, she was selflessly excited for one of her client’s successes.

Her qualities go beyond humility, however; like other professional athletes and successful business people, she is amazingly committed to her goals. When Emily says she is going to do something, she does it with full energy and intent. She has been training 4 years with the same coach, and they have been tirelessly working together to get her to the point where she is now. This summer, with a schedule filled with travel and weddings, she did not stop training but figured out how, when, and where she would work out before she arrived at each destination.

In 2012 and 2013, she placed 4th at Regionals and was 1 spot away from going to the Crossfit Games. Since 2013’s close finish, nearly making it to the Crossfit Games, she committed herself to the process of getting better. Further, instead of taking time away from training after a season of almost making it to the Crossfit Games, she went directly back to her routine and trained harder than ever on not only her strengths but also her weaknesses.

Emily’s commitment and humility should be an inspiration for all of us. Take a look at your life, and see what areas need more commitment or a change. What do you need to do to live a more prosperous life on a daily basis and move to the next level?

Like Emily, who was 1 place away from making it to the next level in her career and could be there by tweaking a few things, most of us are so close to the next level in our happiness, career, wealth, and relationships, that by just creating a stronger  commitment, we can break through to that level.

For me, in 2012 when I was waking up at 5:30 AM, going to yoga at 6:00 AM, and then doing Crossfit 5 days a week, that was when I felt and looked my best.I have definitely been at the next level, and since writing this article, I have recommitted myself to going back to that routine.

I would love to hear from you in the comments section about what you can recommit to in your life and steps you need to implement to go to the next level.



Klokov spends 10–20 seconds doing this before EVERY lift… I bet you can’t guess what it is.  

Kolokov: “For the past 6 years, when I prepare for pull in the snatch, I think final position”

On July 26, 2014 I had an amazing opportunity to meet and watch Dmitry Klokov perform snatches, deadlifts, and cleans. The man is a beast, and for those who have never heard of him, let me sum it up.IMG_2931

In 2008, Dmitry went to the Summer Olympics in Beijing and won the silver medal for his 423 kg (932 pounds) total. He pulled a 193 kg (425 pounds) snatch and a 230 kg (507 pounds) clean and jerk. He has been lifting weights for 20 years, and his father was a weightlifter  and provided him with mentorship as well.

As I watched him lift, I noticed something he did before every lift: he paused for 10–20 seconds, stood still, and got present. If you watch the video below, make sure to pay attention to the 1:05–1:20 time frame.



This fascinated me, as for the past 5 years, I have been studying the power of visualization. Whenever I’ve studied a professional athlete or successful businessperson, the one key ingredient many posses is they visualize the end in mind.

Well, I was’t sure what he was doing, so I asked, “Klokov, before you lift the weight up, do you visualize yourself lifting it before you do it?”. At first, he probably didn’t understand the question, so he made a pretty good joke at me about this and said, “No, I look at you before I lift the weight.” When his translator told him what I really said, he spent 3:30 minutes explaining what he thinks about in that 10–20 seconds.




This same principle can apply to you in either your personal or professional life. For example, before I walk into my practice every morning, I visualize tons of healthy and happy people walking in, people bringing in their families because they know the value of being proactive with their health, people asking us to host more workshops and more events because they want to learn more about living a healthy life. Check out this link to watch how to perform visualization in either the gym or at work.


* In the Gym – Before you lift up any weight, whether you’re going for a 1 RM or 3 RM, always visualize yourself completing it before you pull.


* In Business – Before you walk into your office or start your day, close your eyes and visualize how you want your day to run and what clients you want to attract.