Friday, June 29, 2012

My New Book Cover!!!

Should be here sometime next week, so pre order your copy now for only $20!!!!!

Team Mission SlimPossible Week 4 Blog Blast!!!!

Team Mission SlimPossible Blog Blast #4

Welcome to Week #4!! As we are almost halfway through the ‘challenge’ it is our hope that many of your goals you has set have already been made or are in the final stages!! You should by now getting used to the intensity of the bootcamps and the importance of a clean diet.  In this blog, I will talk about how to manage getting a workout in and eating healthy on a busy schedule Keep up the excellent work, we are so very proud of EVERYONE!


Sticking with a Schedule by Shauna:

Being the Mom of an 18 month old, my schedule is already filled with simply watching her! She is walking now, almost running and I swear I get a workout chasing after her;) I am often asked when do I get time to fit a workout in and my answer is simple-I make time.  I don’t make excuses and my fiancé Sean is a huge help in allowing me to get a workout.  I teach high school, so I would usually pick up Shay by 3pm and go on a run right when I got home.  I would then go workout at bootcamp or do a video at home.  Now, during the summer I am personal training all hours of the day, so I will find an hour or two to workout at the gym or go on a run.  I really want to be healthy for my family, so that is what I do and will always do.  I also look at the workout time as time for ME.  Everyone needs this!! Make time, it will lead to a happier and healthier you.

I found this on

Work, family, laundry, volunteering and any number of other commitments serve as an excuse to avoid exercise. While schedules seem to get busier all the time, making exercise a priority increases your health and fitness level. Small adjustments to your busy schedule will likely make enough room for a quick workout, whether you head to the gym, walk around the neighborhood or work out in your home gym. Build off of your current fitness level, aiming for at least 30 minutes of exercise each day.

Step 1

Look for commitments on the calendar that you can eliminate, move to a different time or delegate to someone else to open up time for a workout. Review your daily schedule to identify possible exercise breaks in the day.

Step 2

Wake up 30 minutes earlier each morning to fit in a quick workout. The workout may give you more energy at the beginning of your day, providing you a boost to be more productive.

Step 3

Walk, run or bike to work if possible. You will likely need to wake up earlier, but your commute doubles as your daily workout and benefits the environment.

Step 4

Exercise during your lunch break at work. This is particularly convenient if you have an on-site gym at your office or if you enjoy walking or running. Bring a quick brown bag lunch so you have time for both exercise and lunch.

Step 5

Increase your intensity during regular household chores, such as cleaning, mowing and shopping. Do squats as you clean, mow your neighbor's yard in addition to yours, or park at the end of the lot when you go shopping.

Step 6

Work out on an exercise bike, elliptical trainer or treadmill while you watch television.

Step 7

Schedule regular active family time in the evenings and on weekends. Take a nightly walk around the neighborhood, ride bikes or go hiking in a natural area. This combines family bonding time and exercise, increasing your entire family's health.

Step 8

Write your exercise time on your calendar or in your planner to make it more of a commitment.

Step 9

Exercise with a workout partner. This increases the chances of you sticking to your workout instead of letting other responsibilities push it to the side.

Thursday, June 28, 2012

Bigger, Better, Faster, Stronger is HERE!

Dear Samson Family,

Today is the big day!  Just for buying my book, which is full of the best advice from Elite Fitness Experts I will give you HUNDREDS OF DOLLARS worth of bonuses! 

Just for purchasing the book today, and helping us get off to a great start, I’ve put together a huge bonus package for you!

Here is a link to buy the book for $19.95:

And you’ll get thousands of dollars of bonuses, just for spending twenty bucks!  BUT REMEMBER YOU MUST BUY THE BOOK AT AMAZON.COM TODAY!

Just buy the book now, then just send your receipt to and you’ll get all the bonuses! 

Just for purchasing the book today, and helping us get off to a great start, I’ve put together all of these great bonuses for you!

Here is a link to buy the book for $19.95:

And you’ll get all that great stuff  JUST for buying the book today!  BUT REMEMBER YOU MUST BUY THE BOOK AT AMAZON.COM TODAY!

Here is the link one more time:

Then just send your receipt to and they’ll send you access to all the bonuses!

Thanks for your support!  Enjoy the book!


Tony Montomery

P.S. - Here is a link to buy the book for $19.95:

And you’ll get all the great stuff I mentioned above, JUST for buying the book today!  BUT REMEMBER YOU MUST BUY THE BOOK AT AMAZON.COM TODAY! Here’s the link one last time:

Wednesday, June 27, 2012

Week 4 Hump Day Blog by Team Fit Express

Team Fit Express

Blog Post

June 27, 2012

Happy Hump Day everyone!! It’s week 4 of the Samson’s Dropping Pounds for Hope Challenge!! …Which means it is also hump day for the Challenge! By this point you should all be well on your way toward your goals! We hope you’re all enjoying your time at Samson’s, dropping pounds for a great cause!

A couple weeks ago we talked about some simple rules you can follow to ensure you are on the right track to being healthy and fit! I can’t stress enough how important it is to keep referencing those 8 simple rules throughout the program, any time you feel you need some guidance.

Jena’s Jump on Nutrition

One of the most common questions I receive is about healthy snack options, as people find it difficult to eat that many times throughout the day. “I’m too busy.” “I don’t have healthy options at work.” “I don’t know what I can bring with me that I can eat at work.” “I forget to eat.” Believe me, I’ve heard almost everything! I know you all work, and I know it can sometimes be difficult to sit down and eat every 2.5 to 3 hours. Which brings us to today’s topic: Be Prepared!! Eating every 3 hours doesn’t always mean you will sit down and eat a full meal each time. There are certainly times when this may be out of the questions. Not everyone has the luxury of eating anytime they want throughout the day. That’s why it is so important to prepare some simple, easy snacks that you can keep with you just in case you’re in a bind!

Access to a fridge? Able to pack a cooler? You’re one of the lucky ones!!

Nonfat Greek yogurt w/nuts or oats to top

Low sodium turkey breast w/whole grain bread or veggies

Veggies and hummus

Fresh fruit w/natural nut butter or nuts

Not so lucky? Not quite in the habit of packing a cooler, and no access to a fridge? Here are some really basic things I like to have handy…

Nuts nuts nuts!! They’re as easy as it gets in both preparation and accessibility when you’re on the go. Be cautious though, it’s very easy to eat too many! Do yourself a favor and either invest in the prepackaged servings or buy in bulk and separate them into servings yourself.

Protein shake – Invest in a ‘shaker.’ It’s like a blender in a cup if you haven’t seen them. They’re available at most health food stores and even walmart now! Put a scoop of your favorite protein powder in the cup before you leave in the morning and then all you need is some cold water or skim or soy milk. Mix and enjoyJ If you

Fruit – When you’re in a rush, an apple can be very handy.

Whole grain popcorn (no butterJ) - pop ahead of time and store in a baggie if you don’t have a microwave at work                                                                     

Kale chips (see recipe below)

These are just a few ideas. The possibilities are endless! No more excuses…get creative and start thinking of ways to stay on track!!!

Here’s your healthy recipe of the week. Give em a try! I’ve been told even the kids love themJ

Kale Chips

Preheat oven to 275 degrees

Cover baking sheet with parchment paper and mist with olive oil spray (“Misto” = lifesaverJ)

Wash and dry Kale

Pull kale leafs from the stem and place on parchment paper (You can also find packaged Kale already off the stem at Publix…much easier!)

Mist or drizzle with extra virgin olive oil

Dash with your favorite seasoning (I like just plain sea salt, or sometimes a little garlic powder)

Bake for about 10 minutes then turn leaves and continue baking for an additional 10 minutes or until crisp.

DON’T FORGET!! This Saturday, June 30th is the Dropping Pounds for Charity Challenge Kickball Tournament!! It will be at Jaycee Park in Fort Pierce at 10:00am, following the 8:00am bootcamp at Samson’s Gym. The Saturday festivities are open to everyone! The cost is just $5 to participate in both the bootcamp and the kickball tournament and all proceeds will go to benefit the Van Duzer Foundation!

Tuesday, June 26, 2012

June 30th Kickball Tourney

This Sat. as part of our Dropping Pounds for Charity Challenge we will be holding a kickball tourney at 10:00 a.m. at Jaycee Park in Fort Pierce. The address is
  • S Ocean Dr
  • Fort Pierce, FL34949
  • It will be on your right hand side
  • The day will begin with our regular Samson's Get Fit Boot Camp at 8:00 a.m. at Samson's Gym and then right after we will meet at 10:00 to start the tourney. It is open to everyone and if you don't have a team don't worry we will put you on one. It is only $5 to participate in both the boot campand the tourney and that will go towards the Van Duzer Foundation!!!!

    I hope to see a bunch of people out there and be sure to tell all your friends to come out and support our local charity!!!!

    9 Weeks Out Bodybuilding Show Prep Update

    “Nothing is impossible; the word itself says, ‘I’m Possible.”

    -Audrey Hepburn

    Bodybuilding is such a demanding sport that requires more mental toughness then one might think. As I am embarking on my first bodybuilding show on Aug. 25th I am finding this out very quickly, but I love it and I embrace for the simple fact that it is an extremely hard challenge and what is life without challenges. Every day is a mini battle that turns into weeks and then months and the next thing you know you’re on stage and all the hard work and effort is worth it. There is a certain attitude you have to have in order to be successful at a sport as grueling as this, it’s hard to sum it up but I read this Q&A section in a recent bodybuilding magazine that did the job quite nicely. Here it is it is from Kai Greene one of the best Pro Bodybuilders in the world and is shooting for his first Olympia win and become the best in the world.

    Q. It seems as if you’re really maximizing your body’s potential. Where do you go from here? Are there limitations to what you can achieve as a bodybuilder?

    A. Where do I go? Well, bodybuilding is a journey without an ending. It’s all about the journey. So I will go where my body takes me. It’s all about growth and improvements. I think I have a lot more growing and improving to do. I want to be Mr. Olympia, and I can see the physique that I need to attain to achieve that dream. It’s a matter of visualizing what you want, and then letting your body achieve what it’s capable of achieving.

    Limitations are only what I believe them to be. If I believe I can never fly, and I tell myself that every day, well, then I am never going to fly. But if I tell myself I can fly, and I believe there is a way to do it, and I commit myself to exploring ways of creating that possibility, it won’t be a surprise at some point if I learn how to fly. That’s how it was for the Wright Brothers. The impossible is only impossible until someone comes along and does it.

    The mind is so powerful, but that power can be positive or negative. It can allow you to visualize your dreams, and then you take the steps to make those dreams come true. Or it can crush your dreams and prevent you from achieving all that you can. You have to be aware of the power of dreams and harness that to achieve what you want to achieve. I am as curious as you are to see what I can manifest with my physique’s development, and I know I’m not going to put limitations on that.   I’m going to do all I can to maximize my potential, and you should, too-whether it’s in bodybuilding or whatever you do.

    I have nine weeks before my first show and its reading things like this that keep me going on a day to day basis. Here is a pic of me 9 weeks out:

    I hope all you guys find challenges in life every day and instead of hiding from it you attack it head on and at full speed!!!!

    Monday, June 25, 2012

    Week 4 Team Lean Machine Blog Post

    10 Ways to Help Kick the Sugar Habit

    1.       Use a Sugar Substitute:

    You can use Stevia or Truvia instead of regular sugar when sweeting drinks like, tea or coffee.

    2.       Make Your Own Red Sauce:

    You can make your own pizza or spaghetti sauce, simply by simmering chopped tomatoes on the stove and adding the spices that you like.  You can add 1 to 2 teaspoons of sugar if needed, and this will be way less sugar then the jar sauce you buy in the store.

    3.       Move the Jar of Candy.

    Either move the jar/bowl of candy on your desk or remove it all together.  This will reduce the urge to eat it.  If you have to get up and seek out the sweet, you are less likely to eat it. 

    4.       Eat Whole Fruit:

    Instead of reaching for a fruit roll up, fruit juice drinks or that dried up fruit snack.  Have a piece of whole fruit instead, it is a healthier choice and will help to satisfy you sweet cravings.

    5.       Make You Own Salad Dressings:

    The salad dressing you buy in the grocery stores are high is sugar, so making your own is a much healthier option, not to mention it will save you money.  You can make your own with extra virgin olive oil and balsamic vinegar.  Also there is a healthy option that you can purchase in the grocery store of health food store, it’s the Walden Farms brand.

    6.       Avoid Flavored Mild & Yogurt:

    Low-fat dairy products are good for people with type 2 diabetes, but skip the ones that contain fruit, chocolate or vanilla. The flavored milk contains a lot of extra sugar.  If you still need that extra sweet, try adding your own chopped fresh fruit.

    7.       Make Your Own Trail Mix:

    You can make your own trail mix with less sugar and a lot cheaper than you can purchase in the store.  Simply use mixed nuts, raisins, dried cranberries, and dark chocolate chips for that little bit of sweet.

    8.       Get Ride of the Breakfast Cereal:

    Even the boxed cereal that’s say “Healthy” aren’t.  They still contain a lot of sugar.  When looking for breakfast items, read the ingredients and look for the ones that don’t contain refined flours.  One healthy option for breakfast would be a slice of whole grain bread with natural peanut butter and some fruit. 

    9.       Choose Whole Grains:

    It is an easy switch that can improve your diet, simply choosing whole grains over refined flour ones.  Simply choosing whole grain pasta over regular pasta, or whole grain bread over regular white bread. 

    10.   Rethink Size Portions:

    Remember, instead of eating that small sugary cookie you could have a fresh piece of fruit of a hand full of nuts. But if you choose to have to cookie, remember to adjust your diet through out the day to account for the sugary intake.

    White Bean & Tuna Salad

    9 oz canned tuna in water

    1 cup white beans, cooked

    3/4 cup green pepper

    3/4 cup yellow pepper

    3 tablespoons green onion

    3 tablespoon parsley

    Dash white pepper

    2 tablespoons lemon juice

    2 tablespoons lemon zest

    2 teaspoons olive oil

    1. Place all ingredients in a glass bowl and mix thoroughly.

    2. Drizzle lightly with olive oil.

    Serving Size 1/2 cup

    *Per Serving

    710 Calories

    12 g Total Fat

    (19% calories from fat)

    86 g Protein

    66 g Carbs

    77 mg Cholesterol

    888 mg Sodium

    Friday, June 22, 2012

    Mission SlimPossible Week 3 Knowledge Bombs!!!!

    Team Mission SlimPossible Blog Blast #3

    Now with us entering Week 3 of the challenge, we are all becoming acclimated with the intensity of the workouts and if you are tough it can be.  We encourage you to continue to be the strong person you know you are and be conscious that you are building a healthier life for yourself and your family. 

    Shauna’s Warming Things UP!

    I have been a part of MANY gyms and to many times I will see people walk into the gym and go right on a machine or pick up a weight and start working out.  Because they did not warm up their body, their muscles are still ‘tight’ and are more apt to getting hurt.  A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand. Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to increase circulation throughout the body in a gradual manner. A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.

    Here are so key points in why warming up is SO important!

    • Increased movement of blood through your tissues, making the muscles more pliable.
    • Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
    • Prepares your muscles for stretching
    • Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
    • Prepares you mentally for the upcoming exercise
    • Primes your nerve-to-muscle pathways to be ready for exercise
    • Improved coordination and reaction times

    When stretching in a warm up, it is wise to hold each stretch for about 20 seconds. At Samson Strength and Conditioning, before bootcamps, we will run for about 3-4 minutes and do a variety of stretches together, standing.  I always have the Samsonites stretch on the blue mat before we go on our run.  We will do walking leg swings, lunges, quad stretches, shoulder stretches, squats and jumping jacks to get the heart rate up.  Then its WORKOUT TIME!

    Justin’s Sports Drink Facts!

    There are a vast number of sports drinks on the market these days that claim all sorts of benefits for improved performance and hydration. Famous athletes are seen in the advertising of these companies. So it begs the question, should you ditch the water and grab one?

    Not so fast!

    Remember the number one motive of these companies is to make a profit, and furthermore, most of these sports drinks are owned by Soda giants like Pepsi and Coca Cola. Nothing rehydrates better than water, it is perfect and can’t be duplicated. Obviously, it is the main ingredient in these sports drinks. The benefits supposedly come in the form of electrolytes, but unless you are seriously deficient in your diet, you probably do not benefit from those.

    Public health advocates in some states have been pushing for a ban on the sale of sports drinks and flavored waters in schools, warning that drinks such as Gatorade and PowerAde contain as much as two-thirds the sugar of sodas, and more than three times the sodium. A report from the University of California at Berkeley warns that students who drink one 20-ounce sports drink every day for a year may gain about 13 pounds. This is no surprise to some nutritionists, who note that when you look at the ingredients, it's water, high-fructose corn syrup, and salt.

    According to Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest, "For years we've been programmed to believe that sports drinks are healthy and you need to replenish those electrolytes after you go out and walk your dog. They don't want any official sanctioning of the idea that sports drinks are associated with obesity.

    Thursday, June 21, 2012

    Bigger, Better, Faster, Stronger Book Release!!!

    Strength and Conditioning Coach Tony Montgomery Signs Publishing Deal With CelebrityPress For New Fitness Book

    Tony Montgomery will join CelebrityPress, a leading fitness and health book publishing company, and several leading health and fitness experts from around the world to release the fitness book, Bigger Better Faster Stronger.

    Orlando, Fla. – June 19, 2012 – Tony Montgomery and a select group of the world’s leading health and fitness entrepreneurs have joined together to co-author the forthcoming book titled, Bigger Better Faster Stronger: The World's Leading Fitness Experts Reveal Their Top Secrets to Help You Achieve The Ultimate in Health and Longevity.  Nick Nanton, Esq. along with business partner, JW Dicks, Esq., recently signed a publishing deal with each of these authors to contribute their expertise to the book, which will be released under their CelebrityPress™ imprint.

    Tony Montgomery is training to become a professional strongman and a leader in the strength and conditioning industry. After honorably serving four years in the Marines, he is currently pursuing a degree in exercise science from FAU. He specializes in training athletes of any kind to reach their peak performance. He trains a wide variety of clients from tri-athletes to football players and everything in between.

    The forthcoming book will feature top advice from health, fitness and wellness experts from across the globe on the subjects of total body health, fitness,  nutrition and longevity. Bigger Better Faster Stronger will offer proven strategies to help people achieve the level of wellness they have always desired – and feel better than they ever have.  Some of the topics that will be covered include cross training, nutrition, mindset, visualization as a tool, ketogenic diets, dynamic joint mobilization and getting over obstacles, among others.  The book is tentatively scheduled for release on Thursday, June 28th, 2012.

    Learn more about Tony Montgomery at

    Wednesday, June 20, 2012

    Team Fit Express Week 3 Blog Blast

    Fun in the Sun and Sand

    Don’t forget this Saturday’s challenge at South Beach inFort Pierce, 10:00 AM.
    TFE is definitely out to win the trophy this week!

    An Apple A Day:

    Ursolic acid, the waxy stuff in apple peels, has been provenrecently to aid in building muscle, as well as burning body fat. Apples are agreat long-term energy source because of the slow digesting carbs in them. Sohave an apple before a good workout.

    Jena-ration Fit

    Join Jena tonight, Wednesday 6/20, for the bleachers atLawnwood Stadium at 6:00 PM. Forget the stair climber machines, and go for thereal thing!

    Summer Grilling Sense

    In our first blog post, we talked about grilling meatsbesides beef, but if hamburger and hot dogs is all you have, then try to go for the hamburger.
    Hamburger vs Hot Dog:
    Calories – 288 vs 430, Protein – 30g vs15g, Fat – 8g vs 29g, and Carbs – 21g vs 25g. Besides the hard facts, beef alsogives you vitamin B12 and Zinc….hot dogs bring nothing to the table!

    Today’s Treat:
    Sea Steak: 28g Protein, 2g Carbs, 7g Fat, 183 Calories
    Tuna – Preheat grill to high, 350-375, use some light oil toprevent sticking, brushed on the grill while still cold….once done, let themrest until ready to slice.
    Spinach salad – combine spinach, mushrooms, and onions in alarge bowl, and in a smaller bowl, whisk together garlic, grapeseed oil,parsley, sriracha, and balasamic vinegar, mixing well…toss vinaigrette withyour vegetables and portion to plates. Top salad with whole tuna steak, orslice your steaks into ½ inch portions and serve over the spinach salad.

    Lou’s Lessons

    I have been asked a few times lately about stretching. I alwaysstretch before working out. I stretch before running (not jogging). And Ialways stretch after working out. This keeps muscle length at an optimum andabates the soreness often associated with working out. And the stretching keepsblood circulation up, which always increases recovery time, and reduces stressin general. So stay flexible!

    Monday, June 18, 2012

    Team Lean Machine Week 3

    Top 5 transformation tips

    1. Decide to do it - Yes, it’s that simple. This is a decision and when you really decided to do something – that means you cut off all options except success. Deciding isn’t the same as trying, thinking about it, starting next week, or any other half-ass excuse we’re all tired of hearing. The first step to anything is “deciding” to do it. Now talking about how you’re going to do it, making bets with your buddies, setting up trainers, diet coaches, etc. It’s about “deciding” to get it done because you’ve gotten to the point where you’re sick of living any other way, or you have to do it for some reason that’s really important to you. Seriously with this it’s almost pointless to even start. You can tell other people and that may be motivation to get you to stick with it, but more times than not you’ll find a way to bail because you weren’t all-in from the beginning. So, the first tip is to be all-in and decide you’re going to see this through no matter how hard, hungry or tired you get. Nothing is easy and for anyone to tell you going through a transformation process is easy…they’re either lying, trying to sell you a product, or have done it so many times themselves they forgot how bad it sucks. I’ll say the first 21 days aren’t easy, but you have to find a way to stick it out. New habits take approximately 21 days to begin to stick, so these first few weeks are critical. Once you get past that hump it does get a lot easier. Trust me – it really does. After this, you begin to become “locked in” to your goal and it will take a lot to get you off track.

    2. Know where you are - You need to know where you are right now, or as soon as you can find out. I would suggest as many indicators as possible such as resting heart rate, blood pressure, basic blood work, weight, body fat percentage, a few different strength markers and some cardio markers. The strength and the cardio markers can just be jotting down all your training sets, reps and weight the week before the diet and if you do cardio the settings you’re using. If you aren’t doing cardio, use whatever you do for your first session as your marker. Pictures also help and will show your progress as you move forward. All this is one area where a diet coach can help a great deal. People like Shelby Starnes specialize in things like this and will also make you accountable with weekly updates.

    3. Know where you want to be - Most people know where they want to be, but aren’t specific on the actual markers – or should I say not specific enough. They also don’t allow enough time. If you’re kicking ass, you can expect .5 percent body fat loss every two to three weeks…maybe more if you’re willing to sacrifice muscle. For my own experience, I’d also suggest no more than 12 (16 weeks max) of hard dieting before pulling out for a break. If you’re making progress week after week, your body and mind will need a break. With this four-week break, one of these weeks should be no training at all and all four should be looser on the diet BUT not crazy. Stay without 10 (15 if you’re over 230), and then get back on the diet again. This is assuming you ‘re starting the diet in the mid 20 percent range. For those who start a diet at 14-16% percent these guidelines will be different.

    4. Be ready – All that means is always expect the unexpected. Be ready for anything. Know there will be weeks that will seem like no progress was made. There will be weeks you’ll drop weight and body fat and look worse. Make sure you have back up food with you in case you get stuck on the road. Be ready to adjust anything that needs to be adjusted, but at the same time don’t get crazy. If you’re loosing two to three pounds per week very little changes need to be made. If you drop five to six pounds, then you might need to add a cheat meal, a high carb day, a high fat day, or just drop the cardio back some. If you’re loosing more than five pounds per week (however, this is normal the first couple weeks as you’ll be blowing water out) then you’re more than likely dropping too fast and loosing muscle. Muscle lost is a bad thing when dieting because your muscles are the engine that runs the machine. The more muscle the more fuel it can burn.

    5. Consistency – This goes hand in hand with some of the other tips. You have to be consistent and this is where most of the problems fall. You can’t expect to start and then stop every few days and then keep jumping back. Just as with your training, you can’t expect to train some of the time and get the same results as if you stuck with the program. Starting really isn’t hard, eating the food isn’t hard, training is hard to do, actually it’s all not that bad – BUT doing it all consistently – that’s the test and that’s why you need to “decide” because if you really do, it will get done. I guarantee it.

    Tips for Running in the Summer Heat

    Summer is a great time for being active and training for fall races. Whether you have more time on your hands, more daylight, or just the desire to get out and run, summer is a great season for training.

    However, with summer comes high heat and you want to take precaution when doing your runs. Here are some tips for staying cool while running in hot weather.

    1. Plan ahead.

    Do your runs in the early morning or evening, not at peak sun hours. Take advantage of the extra daylight.

    2. Invest in climate-controlled clothing.

    Wear light clothing and sports shirts that repel moisture.

    3. Monitor your water intake.

    Drink at least 8 oz. of water every one to two hours on your run. Wear a hydration pack or fuel belt that allows you to carry water. Plan your routes around water fountains or stores where you can refill your water mid-run.

    4. Replenish electrolytes.

    It is common to sweat more during hot runs and therefore lose more electrolytes. In addition to replenishing water, make sure to get your electrolytes. You can try a mix of half Gatorade and half water.

    5. Acclimate yourself.

    As the hot weather approaches, take caution with your runs. Work yourself up to long runs as you get used to the heat.

    6. Be smart.

    Make sure to look out for heat advisories and warnings. Rearrange your training schedule if the day is unusually hot or humid. Check the weather early in the week and adjust your runs accordingly.

    7. Map out a new route.

    Take the time to look for a shady trail instead of running in direct sunlight. You may even include some treadmill runs for shorter distances if the weather is unbearable.

    8. Block the sun.

    Make sure to liberally apply sunscreen and wear a hat or visor. This will block the sun from hitting your face directly.

    Sleep Helps Fight Gene-Linked Obesity

    Some people are more genetically prone toward obesity than others. A study from the University of Washington School of Medicine Sleep Center found that sleep duration was particularly important in people with a genetic susceptibility to weight gain. They examined obesity and sleep duration in identical and non-identical twins. This technique allows scientist to separate environmental and genetic factors. People who slept the longest had the lowest body mass index or BMI. Inadequate sleep increase BMI in people who were genetically prone towards obesity. In these people sleeping more than nine hours a night reduced the obesity risk to normal levels. Sleep is essential to good health and weight control. (Sleep, 36:597-603, 2012)

    Sore Muscle Remedies

    After all the work you have been putting in at the gym and during boot camps, I’m sure you have been SUPER SORE!! Well here are a few ideas/remedies that should help ease the pain and agony of those stiff muscles.

    ·         Advil & Aleve: Advil contains ibuprofen and naproxen is found in Aleve which helps reduce the inflammation and swelling, which cause the muscle pain.

    ·         Ice: Use it in the hours following your workout.  Apply the ice for 15 to 20 minutes on, 20 to 30 minutes off, for about an hour.  Elevate the area if possible.     How it works: The ice helps to slow the blood flow which helps decrease the painful inflammation.

    ·         Epsom Salt Bath:  Fill up your bath tub with warm water and pour in ½ cup of the Epsom Salt while the bath tub is filling with water or water as hot as you can stand, this will ensure the salt will dissolve.  Climb in, and be sure the water covers the areas that are sore, sit back relax and enjoy until the water begins to cool.  You should repeat this approximately twice a week.   How it works:  The salt contains a magnesium sulfate that works a subtle muscle relaxant. The deep soak will help get the blood flowing to the sore muscle.

    ·         Foam Roller:  You can purchase a foam roller at Walmart or Sports Authority.  It works great to roll your sore muscles like your back, legs, quad, and the sides of your thighs.  Simply lie on the floor and place the foam roller on the floor, using your feet push yourself back and forth up and down across the roller.  When you hit a spot that is the sorest, stop, breathe, and focus on trying to relax that muscle against the roller.

    These are just a few ideas that can help ease the pain of sore muscles.  But just remember “No Pain, No Gain”!!

    Egg-White Muffin Melt


     3 egg whites

    Whole-grain English muffin

    1/2 cup spinach

    1 slice reduced-fat cheddar cheese

    1 slice tomato

    Make It
    Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.

    Here are a few healthy short cut tips that work!!

    Cardio Shortcuts

    You should do a minimum of 30 minutes of cardio a day, but if you can’t then try to try to take 3 ten minute walks a day.   Studies have shown you will burn the same number of calories if you walk for a continuous 30 minutes or if you have to break it up into 3 ten minute segments.  Here are a few ideas of how you can get in those 30 minutes that is if you can’t make it to boot camp that day.

    ·         You can 10 minutes out of your lunch period for a brisk walk, or during one of your break times during your work day.

    ·         Take the stairs at work, instead of the elevator.

    ·         Take your dog, or offer to take a neighbor’s dog for a walk.

    Fresh Fruits & Veggies

    You should have 5 to 9 servings of fresh fruits and vegetables per day.  The more green leafy vegetables you have the more fiber you get into your diet.  The fresh fruit are a good source of vitamin C. 

    You can use the fresh fruit to make fruit smoothies during these hot summer months.  Here is a great recipe:

    1 scoop protein powder

    1 banana

    ½ fresh strawberries

    2 cups of ice

    Blend, enjoy!!