Protein taste 2 of 50 MetRX big 100



MetRX Big 100

Calories: 410

Fat: 14 g

Carbs 40 g

Protein: 32 grams

Cost $3.79

Consensus: Thumb up, thumb down, thumb sideways




Protein Review: Robert Irvine’s FIT CRUNCH: 1 of 50

Robert Irvine’s FIT CRUNCH
Peanut Butter


Cost: $3.59

Protein: 30 grams

Carb: 27
Taste 9/10

This was super tastey! Surprising, not crazy chalky, not crazy fake-sugary.

Texture 10/10

Chewy, soft, chocolatey with a thin layer of crisp – the texture lived up to the advertising

Protein Quality: 7/10

I usually prefer just straight whey isolate but it had both whey isolate and whey concentrate. Not a huge deal but doesn’t get a 10/10.

Recommended: Three thumbs up!

All of us liked this bar and surprisingly, this is a bar I would buy again for taste, texture, protein/carb ratio. Plus, it’s about 20 cents cheaper than most of the other bars we looked at!




Pokemon Go – An Option for Kids to Get Fit?



Pokemon Go is taking the world by storm, and with it are hundreds of teens and adults with sore legs from three to four hours of continuous play. So the question must be asked, is this a good alternative for kids to get exercise?

I was shocked to see around 65-70 people aging 5-35 walk around our local pond with their faces buried in their phones. Everyone I passed by had one thing in common, Pokemon. If your not familiar with the game, it’s based on a popular TV show during which the main characters collect animals called pokemon and train them to become companions and eventually competitors in an olympic-like battle arena.  The game uses the GPS signal on your phone to create common locations for battle arenas, hot spots to get free loot, and while you’re walking around, pokemon randomly appear to be caught by you, the trainer.

It’s an ingenious idea that will, no doubt, take over both the gaming world and may even replace Facebook as a primary marketing tool since hot-spots are often local memorials or businesses that must be visited to get your free virtual gear.

But on to the fitness portion. This is a real-time game that requires the user to actually go somewhere to advance…and I must say, it’s quite addictive. I took my six and four year old sons for a test drive and after an hour of walking around the neighborhood, they just kept wanting to play.

So what’s our verdict? This can be a good game for more lifestyle activity as long as you keep moving. My six and four year old stared at the screen and walked at 1/4 their normal pace. If you can rely on the vibrating alert of your phone, you could get in some serious walking. The second thing to consider is neck posture. If you play this game like you text, you will be in for some major neck trouble. If you hold the screen up in front of your eyes (which is how you should be texting anyway), you can limit the amount of bad neck posture and have a much better time.

All in all, we give this a positive review for a way to spice up your walks and potentially get already game-addicted teens to move a little more.


1 Food that Kills Butt and Thigh Fat in Women

Fitness is about more than calories in vs. calories out. It’s about balancing your internal environment to optimize the calorie-burning machine known as your body. I know I know, your friend who has worked out all his life disagrees. Your other friend who reads health blogs and weighs her food says I’m stupid. Your acquaintance who pretends he is a personal trainer because he gets paid $20 an hour to bring a family member through a few hours of exercise a week says I’m an idiot. Listen to me…I’m right. Calories in vs. calories out will be successful for about 60% of people under 40. If you narrow the group to females and includes the 40 and over range, your success rate drops to about 30%. If you still don’t believe me, stop for a moment to consider the females over 40 you know who have tried calories in vs. calories out. How many of them are overweight and stuck? A big part of the blame rests on the shoulders of our imbalanced hormones. In our minds, training should be as easy as “exercise – eat less calories – lose body fat”. The reality is that exercising and EATING RIGHT stimulate a hormonal response with growth hormone, estrogen, testosterone, IGF-1, etc. to help our bodies retain lean body mass (the stuff we like) and crush fat (the stuff we don’t like). The number one question I get from clients is, “How do I get rid of fat around my thighs?” First, where does the big pear shape come from? If you have extra body fat all over, you first need to work on balancing your food to increase minerals, decrease garbage calories and get enough healthy fat. If you’ve done that and have a disproportionately high amount of body fat on the hips, there’s a good chance your blood chemistry is high in “bad estrogen”. This is a condition we call “estrogen dominance”. Women have a few different types of estrogen in their bodies. Some promote cancer, some fight heart disease. High bad estrogens and low good estrogens can result in extra fat around the butt and thighs. Luckily, there’s a great food you can eat to help rebalance all these things.


Watercress. Watercress is in a family of foods that is heralded as being one of the best at rebalancing estrogens and aiding in cutting pesky fat you’ve been unable to touch with calories in vs. calories out….and guess what?….it’s delicious. Sauteed watercress in coconut oil and garlic, topped with celtic sea salt. Is a super-food breakfast that can dramatically aid in targeted body fat reduction. Bon Appetite! Nate Furlong

Should Personal Trainers Be Licensed?

Some people have been injured by personal trainers.

Some people have been helped by personal trainers.

There’s a big gap between the skill level of trainers and there are some with very high level certifications that frequently hurt their clients. Similarly, there are trainers with very low level certifications who know the body very well. All of this raises the question, “Should personal training be regulated by a state license program?”

After all, state licensure is being pushed by the medically driven, ACSM and the NSCA so wouldn’t it ensure that personal trainers have strict guidelines to follow, thus provide perfect training for every client? Wouldn’t it mean that the very best science is being used to promote the very highest quality training? Shouldn’t we rely on the United States governing medical organizations for the best up-to-date information? Shouldn’t those we aren’t licensed be punished for giving advice contrary to the Doctors?

In my opinion, the answer is no. 

…and it is a very strong opinion.

Here’s the deal.

I was once entrenched in a one-thought, medically bound doctor and science mentality. I was a hard convert in to the idea of free-thinking and individualism for alternative health professionals. You see, personal trainers who purely seek to make people stronger are simply personal trainers. But those of us who seek to aid with nutrition, strength training, flexibility to increase quality of life cease to simply be trainers and become Alternative Health Specialists. I worked in cardiology for three years, physical therapy for three years, have a degree in preventative medicine …..I used to push/drink the medical kool-aid. However, after seeing the kool-aid’s lack of results, I began to research on my own and change my tune.

…and I have been very successful with it…

I can only begin to count the amount of clients I’ve been able to help with chronic pain, debilitating arthritis, “chronic” conditions with blood sugar and cholesterol, depression, addictions, etc. by betraying the medically sound chains I cut my teeth on. It’s part of the beauty of being an Alternative Health Specialist. I get to use tools from every train of thought to create what I feel helps my clients best.

I was angry when I found out that much of my college education on nutrition wasn’t adequately backed by studies. In fact, I found that most of what I had been taught was actually contrary to peer-reviewed studies. I was confused as I bounced through several training organizations and found that NONE of them held the perfect solution. I continue to be upset at the way big companies have the power to sway health organizations based on their money.

I guess what I’m trying to say is that Alternative Health is an art and a science. My experience has been that licensing doesn’t make a program more sound or less individualized. Licensing alternative health fields simply leads to a program that’s been individualized to a single train of thought, which is ultimately based on a single people group.

Lets keep alternative health programs alone and leave the licensure to the doctors

CLICK HERE to read the original article that inspired this post.

5 Easy Ways to Sleep Better

SLEEP-STOCK-IMAGESleep is the tool our bodies use to repair and restore physically and mentally. With sleep we thrive, without it, we die.

If you’re the type of person who has troubles with going to sleep or can’t seem to sleep through the night, try these quick tips.

Take 400 to 1000 mg of magnesium at night
  • If you’re working out hard and not supplementing with magnesium, you’re probably deficient. Magnesium is a vital mineral for metabolism and health that’s used in over 300 different processes. Get a magnesium that ends in -ate such as magnesium citrate or orotate. Avoid magnesiums that end in -ide such as magnesium oxide.
Drink valerian root tea
  • Valerian root tea has been shown to be as effective as prescription sleep aids in some instances. Drink this before bed while relaxing.
Take 3 to 6 mg of supplemental melatonin
  • Melatonin is a naturally occurring hormone that’s secreted around night time to help you go to sleep. To date there are no studies that show addictive qualities. However, I recommend only using this for a short period of time. Start with 3 mg and if you begin to have crazy vivid zombie dreams, bump it up to 6….don’t ask.
Develop a routine
  • Your body’s processes are regulated based on your habits. That means you have a lot of power over changing the way your body responds. Turn off harsh lights, read a book and refuse to look at a phone or computer screen (artificial sun) for 1 hour before bed.
Black out your room
  • Light is powerful. Light tells your brain to wake up while dark tells it to sleep. Black out your windows, turn off night lights and turn clocks away from you to get the best sleep possible.

5 Reasons to Reduce Your Caffeine Intake

If you’re a crazy wide-eyed, coffee-chugging cafe goer, take a second to read these tips and see if you could benefit from keeping your caffeine levels in check!

1. Caffeine can cause dark circles under your eyes
It’s true. You thought it was fatigue but many dark circles come from eye strain (excessive computer use) or increased blood flow near the skin around the eyes from excessive caffeine intake.

2. Caffeine can cause irritability
According to a 2006 study, individuals who consumed 250 mg of caffeine three times a day had significantly boosted stress hormone levels in response to stress. That means you feel out of whack and irritated all day and leads us in to reason number three to reduce your caffeine intake.

3. Caffeine may make lower your immune system
The hormone mentioned above is called cortisol and it is a major player in your internal environment. too much cortisol can cause things like a lowered immune system, increased irritability, increased body fat and a reduction in muscle!

4. Caffeine can decrease your energy levels
Drinking coffee or other caffeinated drinks can give you a short-term energy burst. However, constant caffeine consumption can turn this stimulant in to an energy sucker. As your body adjusts to the constant stimulation by boosting adrenaline and jolting you to life, the long-term result could be a fatiguing of your body’s ability to create and produce adrenaline appropriately. Remember that our bodies are dependent on millions of chemical processes to function properly and a foreign chemical like caffeine can really disrupt the process.

5. Excessive caffeine can increase risk of heart disease.
While moderate caffeine (1-2 8 oz cups or 1 shot of espresso) intake can reduce your risk of heart disease, excessive caffeine can increase your risk according to an article published in the “Current opinion in Lipidology” Journal. Caffeine can narrow your blood vessels, increase stress on the interior lining of arteries, and an element called “diterpenes” in unfiltered coffee can increase your chances of cardiac issues.

If you need a great alternative, check out my post on DANDY BLEND

Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women.

Current Opinion in Lipidology,_caffeine,_and_coronary_heart_disease.5.aspx


30 Day Paleo Challenge Quick Guide

So you’ve finally decided you’re sick and tired of feeling sick and tired. An over-zealous fitness enthusiast friend screamed, “TRY PALEO!” close enough to feel the warmth of his breath on your eyeballs and you decided to give it a try. After several failed attempts, you may have decided you need a quick and easy guide to helping you eat like a caveman. You, my friend, have come to the right place. Here is an easy guide to help you get started along your Paleo journey.

  1. 1.    Start eating three meals a day
    1. I don’t care if you want to puke in the morning, get something in your mouth.
  1. 2.    Add two snacks, once in the morning and once in the evening
    1. Seeds and nuts are a great source here. Again, I don’t care if you’re hungry, your feet hurt, it’s not convenient or any of the other excuses I’ve heard. Do you want to be feel great? Do you want to lose weight? Do you want to stay out of the hospital? Eat your snacks.
  1. 3.    Have protein (meat/Poultry/eggs/seafood) and vegetables with every meal
    1. Fat is another great addition to these meals in the form of avocado, oils, etc.
  1. 4.    Start cutting out the crap
    1. If it’s artificial or has added sugar, cut it out. Processed food is not food, it’s poop. Fast food is not food, it’s poop. Don’t eat poop. (see food list below)
  1. 5.    Clean up your food sources (Grass-fed, free-range, non-pasteurized)
    1. Everyone asks me what to do if they “can’t afford” high quality meat….the reality is that most of us CAN afford it if we cut out other unnecessary elements in our lives. However, if you truly can’t afford to buy grass-fed and free-range foods, you will still get a tremendous benefit from switching your diet over to Paleo. Remember, if you stop eating poop, you’ll stop feeling like poop.

Once you manage to go strict Paleo for 30 days, you can experiment with adding a few elements back in to see how your body handles them but commit to 30 days of strict to help your body reset.



MeatsFlank Steak, Hamburger, Chuck Steak, Sirloin, Lean beef, London broil, Lean veal, Pork loin, Pork chops, Turkey, Chicken, Kangaroo, Alligator, Ostrich, Bison, Game hen, Chicken eggs, Duck eggs, Goose eggs, Rabbit, Goat, Venison, Emu, Organ meats, Caribou, Quail, Rattlesnake, Reindeer, Squab, Turtle, Wild boar


Fish/Seafood: Abalone,Bass,Bluefish,Clams, Crab, Crayfish, Cod, Drum Eel, Flatfish, Grouper, Haddock, Halibut, Herring,Lobster, Mackerel, Monkfish, Mullet, Mussels, Northern pike, Orange roughy, Oysters, Perch, Red snapper, Rockfish, Salmon, Scallops, Scrod, Shark, Shrimp, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye


Fruit (wt loss) Blackberries, Blueberries,Boysenberries,Cherries, Cranberries, Grapes, Gooseberries, Lemon, Lime, Pomegranate, Raspberries, Rhubarb, Strawberries Fruit (general) Apple, Apricot, Avocado,Banana, Cantaloupe, Carambola, Cassave melon, Cherimoya, Figs, Grapefruit, Guava, Honeydew melon, Kiwi, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Star fruit, Tangerine, Watermelon


Vegetables (Non-starchy) Artichoke,Asaparagus,Beet greens,Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant*, Endive, Green onions, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rainbow Chard, Rutabaga, Seaweed, Spinach, Squash (all kinds), Sweet Potatoes, Swiss chard, Tomatillos, Tomato *, Turnip greens, Turnips, Watercress   Nuts and Seeds (Raw or home-roasted)Almonds,Brazil nuts,Cashews,Chestnuts, Hazelnuts, Pecans, Pepitas, Pine nuts, Pistachios, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts   Fats/OilsOlive Oil, Coconut Oil, Avocado Oil

BeveragesWater,Mineral Water, Full-Leaf Teas

Beverages (in moderation) Wine (Spanish, red) Coffee  


Not Allowable Food Items


Dairy: Butter,Cheese,Cream,Cream Cheese ,Dairy spread, Frozen Yogurt, Ice cream, Ice milk, Milk, Nonfat dairy creamer, Powdered milk, Yogurt

Grains: Barley,Bread, Corn, Millet, Oats, Rice, Rice noodles, Brown Rice cakes, Rice flour, Rye, Sorghum, Wheat, Wild Rice  

Grain-Like seeds: Amaranth,Buckwheat,Quinoa

Legumes: Adzuki beans, Black beans, Black-eyed peas, Broad beans, Chickpeas, Fava beans, Field beans, Garbanzo beans, Horse beans, Kidney beans, Lima beans, Lentils, Miso, Mung beans, Navy beans, Peas, Peanut butter, Peanuts, Pinto beans, Red beans, String beans, Snow peas, Sugar snap teas    

Starchy VegetablesStarchy tubers (potatos),Cassave root,Manioc,Potatoes and Potato products, Tapioca pudding, Soft Drinks and fruit juices All sugary soft drinks Canned, bottled Processed Foods Some sausages Deli meats Almond Milk Sweeteners Honey All added sugars (organic or otherwise) Stevia Splenda Aspartame/sucralose, etc  




Sample Day of eating



Sample 1 Handful Raw Cashews Handful Blueberries Sample 2 Grass-fed sausage 1 Sautéed green pepper ¼ Sautéed onion Coconut oil Sample 3 2 egg omelette Grass-fed ham ¼ diced red pepper ¼ diced yellow pepper Sample 4 4 oz chicken breast Sautéed Kale



Sample 1 4-8 oz. Baked Salmon Leafy greens Sample 2 4-8 oz. Grass-fed Beef Romaine Lettuce Olive Oil Diced avocado Diced Peppers Sample 3 Paleo Kebobs Sample 4 Paleo Chili



Sample 1 Beef and Pesto Side-Salad Sample 2 Nitrate-free bacon wrapped sweet potatoe Steamed broccoli Sample 3 Cauliflower crust pizza Sample 4 Roast Beef Saurkraut

SnacksAlmond butter and bananaRaw nuts/seedsApple with Cashew butter4-10 Mini sweet peppers Home-baked Kale chips Avocado Raw veggies

The Easiest Way to Eat a Salad

I have a confession….

I’m a trainer and I HATE EATING SALADS….

It’s not the taste, I actually like the taste of salad, it’s the slow arduous process of shoveling fork after forkful of grass in to my face hole…a sophisticated cow, that’s what I feel like. The problem is that I know how good salads are for you and I’m pretty sure you need to have more veggies!

I like juicing but it’s not my favorite because you lose a lot of the fiber in most juicers. I like smoothie making but it’s not my favorite because they’re usually too thick for my taste buds and have very little vegetables.

Thusly, I present to you, SMOOCING *Patent Pending*Juicing

Here’s the tip of the year for 2015.

  1. Get a good blender – Suck it up and get a good one that you’ll actually use (My Vitamin is AMAZING). With a good blender, you will have NO CHUNKS.
  2. Put two heavily packed cups of spinach in every smoothie
  3. Add a Kiwi, 1/4 lemon or lime and some apple to the mix.
  4. Add water during the blending process
  5. Add ice to the glass and enjoy!

It’s delicious, refreshing and two cups of spinach (the amount you would need for an hour’s worth of chewing a full salad) is nearly undetectable in texture and taste.