I Workout

I workout…..

Because I can

Because I am able to

Because I enjoy the challenge

Because it is my therapy

Because it is my stress relief

Because I want to be strong

Because I want to live longer

Because I want to be disease free

Because the weights do not judge me

Because I enjoy the freedom

Because I want to be active and able to do anything

Because I want to set a good example for my children

Because I love the feeling afterwards

Because I love to sweat

Because it makes my body feel better

Because it is good for my brain

Because it is a triumph over laziness

Because I love seeing my body change

Because I enjoy the battle

Because I choose to

Because I am a warrior

Because I can




Dad Advice

We have all heard classic fatherly advice at least one time in our lives, whether it be from our fathers or someone else’s.  Most of the time we just roll our eyes and do not really listen because we may have heard it for the hundredth time but dad advice is a lot more profound and useful than we know.  A lot of the advice is directed and useful for the fellas but girls you should read to because it is quite useful for both sexes.  For those of us who are fortunate to have our fathers around, embrace their wisdom and their advice because you just might learn a thing a two.


  1. Go for women you perceive to be “out of your league.”  You’ll surprise yourself
  2. Never have sex with anyone that doesn’t want it as much as you.
  3. Never hit anyone unless they are an immediate threat.
  4. Every hat should serve a purpose.
  5. Never take her to the movies on the first date.
  6. Learn to wet shave.
  7. Nothing looks more badass than a well-tailored suit.
  8. Shave with the grain on the first go-around.
  9. Always look a person in the eye when you talk to them.
  10. Buy a plunger before you need a plunger.
  11. Exercise makes you happy.  Run, lift and play sports.
  12. Brush your teeth before you put on your tie.
  13. A small amount of your paycheck should go directly to your saving account every month.
  14. Call your parents every week.
  15. Never wear a clip on tie.
  16. Give a firm handshake.
  17. Compliment her shoes.
  18. Never leave a pint unfinished.
  19. If you aren’t confident, fake it.  It will come.
  20. You can tell the size of the man by the size of things that bother him.
  21. Be conscious of your body language.
  22. The only reason to ever point a gun at someone is if you intend to shoot them.
  23. Always stand to shake someone’s hand.
  24. Never lend anything you can’t afford to lose.
  25. Ask more than you answer.  Everybody likes to talk about themselves.
  26. Keep a change of clothes at the office.
  27. Buy high quality tools, so you only have to buy them once.
  28. Manliness is not only being able to take care of yourself, but others as well.
  29. Go with the decision that will make for a good story.
  30. When you walk, look straight ahead, not at your feet.
  31. Nice guys don’t finish last.  Boring guys do.
  32. Find your passion and figure out how to get paid for it.
  33. Don’t let the little head do the thinking for the big head.
  34. No matter their job or status in life, everyone deserves your respect.
  35. The most important thing you can learn is personal responsibility.  Bad things happen, it’s your job to overcome them.
  36. The first one to get angry loses.
  37. Do what needs to be done without complaining.  It won’t help speed things up.
  38. Never stop learning.
  39. Always go out into the public dressed like you’re about to meet the love of your life.
  40. Don’t change yourself just to make someone happy, unless that someone is you.
  41. If you’re the smartest person in the room, you’re in the wrong room.
  42. Luck favors the prepared.
  43. Women find confidence sexy as hell.
  44. Do whatever you want to do in the life, but be the best at it.
  45. No one is on their deathbed wishing they spent more time at work.  Enjoy your life.

24 Healthy Weekly Habits of Mine

My list of 24 Healthy(ish?) Weekly Habits I perform 

  1. I slam a glass of lemon water after waking up
  2. I drink bullet proof coffee
  3. I floss daily
  4. I listen to motivational and inspirational podcasts
  5. I get outside often
  6. I go barefoot as much as possible
  7. I play with my kids everyday
  8. I roll out my arches with a golf ball
  9. I love reading and try to read for at least 20 minutes everyday
  10. I look for ways to incorporate exercise into my day
  11. I always take the stairs
  12. I take a shot of apple cider vinegar several times a week
  13. I eat fruits, vegetables, nuts and eggs everyday
  14. I don’t do long, slow cardio
  15. I love full body, multi-joint workouts
  16. I really only exercise 2-3 days a week
  17. I love golf and walk the course every time I can
  18. I hate stretching and doing crunches
  19. I say out loud everything I am grateful for everyday
  20. I take time out everyday and focus on my breathing
  21. I fast for 15-18 hours a couple of days a week
  22. I realize how blessed I am and how wonderful life is
  23. I say ‘I love you’ often to my wife and my daughters
  24. I give my family kisses and hugs for hello and goodbye

Eating Out Paleo

As many of you know already, I am a hardcore paleo eater.  I absolutely love it and I think it is simple, effective and the only things our bodies should be eating.  We all should be eating as naturally as we can with as much nourishing fruits, vegetables, meats, nuts, eggs and seeds as we can.  It is not only good for our health and energy but it also gives us all the naturally occurring vitamins and minerals that our bodies need.  Eating paleo is also great for diabetes, weight loss, inflammation and reducing many other nagging or debilitating diseases that may hamper ones health.  I really do believe it is the healthiest and best way to eat for almost everyone.  As long as you are eating the right things it is difficult to overeat, like I always say “fuel up on as many vegetables as you want.”  Protein is important and should be eaten with every meal and while you are at it so should vegetables.  Protein and vegetables should be the staples for almost every meal with everything else like fruit, nuts or fats, and dairy should be complementary.  However, as much as I love eating this way, I do know that we (myself included) are all human and are faced with challenging eating circumstances whether it be a luncheon, a business dinner, strapped for time running the kids between school, practice or whatever or you just do not feel like cooking.  I get it, I have been there and go through these dilemmas at least once a week just like you.

My goal today is to help you with a tutorial on what you should eat and should not eat at the different restaurant cuisines you end up dining at.  When I dine out, I do live a little and let them cook the food in whatever it is they cook it with.  I am not a special case who says, no butter, hold the salt and use fresh oil please.  I let the flavoring and cooking slide but I also do make the best healthiest choices I can make.  I will do my best to cover all the ones I can think of, so lets get started.


Most of these are heavily influenced with rice and vegetables which is A-okay in my book.  Yes, technically rice is not paleo but it is also non-inflammatory and so it doesn’t cause much havoc on your system like bread or pasta which is good.  You won’t walk away feeling carbohydrate bloated like after a heavy pasta meal.  However, if it is weight loss you are after try to  reduce the amount of rice due to the calories.  Aim for an entrée with as much vegetables as you can.  Avoid anything and everything that is fried whether it be the chicken in your entrée, the egg rolls or the wontons.  Generally the soups and salads are great and healthy for you and will fill you up.  My favorites are spring rolls, kung pao chicken and vegetables, beef and broccoli and Mongolian beef.



Probably my most favorite cuisine but it comes at a price because it is quite costly.  I love sushi and wish I could eat it more often like a couple of times a week.  I feel we could all benefit from eating more fish and sushi definitely checks off that box with all the different assortments of fresh fish we can consume.  With the exception of the fried shrimp or any roll that is a “crunch” roll, than sushi is pretty much fair game.  Go for the sashimi platter if you can or a sashimi salad.  The sushi assortment is always great and a surprise because you never know exactly what you are going to get.  Stay away from the real heavy baked rolls or the ones that are covered in heavy sauces as well.  Edamame is a great appetizer and so are the shoshito peppers.  I generally go for edamame, the peppers, a couple of rolls and either the sashimi or sushi sampler.


Here is where it starts to get tricky and pretty deadly.  I can not stand Italian and my wife loves it.  What’s not to love though right? Pastas, bread and heavy sauces all add up to disaster in your system.  There are ways to order around at an Italian place without just having a salad, although that is never a bad option.  Your best options are to avoid the bread they give you as an appetizer (a lot harder to say than to do, even for me), maybe order a side of meatballs, check out some soups they may have and try to find an entrée that has no pasta in it.  I usually can find some sort of chicken and vegetable or fish entrée that suits me pretty nicely.  I know it is going to be drowning in sauces, butter and salt and I am okay with that.  I try to enjoy some aspects of eating out without being the picky eater.  When it comes down to pizza, a staple food we all indulge on and enjoy, there are several options to help with your dietary needs.  First, the thinner the crust the better so thin crust will be less carbs than thick crust which is better but can be deadly because you end up eating more slices so be careful.  Second, opt for as much vegetables and lean meat as you can so you can fill up more on nutritious and filling vegetables.  Third, try to limit yourself to only a couple of slices like maybe 2 or 3 because I have found it is easy to overeat, especially with pizza and lastly, skip the crust, it will save you calories.  As much as you can please try to avoid the heavy sauced dishes like fettuccine alfredo.  Your body and your waist line will thank you for it.


Growing up in Arizona I would have to say Mexican is my most favorite cuisine there is.  I love the spices, the cheese, the grease, the chips and salsa, the beers and margaritas and all of the other greatness which goes along with it.  Unfortunately, it is not paleo friendly. At all.  There is cheese and rice, and corn chips and flour tortillas and corn tortillas and grease and fried goodness and lots of other bad stuff.  It is hard to eat paleo with Mexican food right from the start of walking in the door.  You and I both know it is almost impossible to resist the chips and salsa they put in front of you as you are reading the menu.  After several chips, I need to put out the flames of the salsa and quickly need a cold beer.  I slug half of that down before I am ready to order and quickly need another one as I wait for my food to arrive as I continue to munch on chips.  Bad news for me for sure.  It is a weakness of mine I have to admit which more than likely does not bode well for you either.  Let’s start look into some of the positives like: salsa.  Great for you, nothing but vegetables and spices and completely natural.  Good.  Guacamole, a great healthy fat, good for you and pairs nicely with your chips and meal.  When eating Mexican, I generally go for a side of guacamole and either pick between two tacos (usually chicken and shrimp) or the fajitas.  The fajitas are always great because it is like making your own taco but I skip the flour tortillas and just eat the meat and vegetables with a fork.  Top it with some salsa and guac and I am a happy guy.  I may have a bite or two of the rice and beans but I hardly ever eat all of it.  That usually goes to my kids, they love rice.


Oh American, saving the best/worst for last.  Here is where all the not so good foods originate from.  American food is responsible for such things as hamburgers, hotdogs, chicken wings, chicken fingers, nachos, french fries, onion rings, jalapeno poppers and everything else that is breaded and/or deep-fried.  We love to eat and eat things that are tasty, salty, sweet, crunchy and deep-fried which is not necessarily the best for our health.  We emphasize on huge portions with meat being the main source and vegetables and starchy foods as sides.  We enjoy too many high calorie drinks filled with sugar and other unnatural ingredients like sodas, juices and coffees.  There is hope and ways to eat around all of the bad stuff without just eating salads all the time.  Starting with salads, it is always a great option to choose from when eating out.  Try to eliminate any salad that may have fried foods in it like breaded chicken and avoid croutons and anything processed or crunchy.  Do not go for a caesar salad because the dressing is mixed in with it and you can not control it.  Always go for dressing on the side and just dip your fork into before every bite and you have dressing with every bite.  If choosing to eat a hamburger, most places now-a-days allow you to eat it protein style or lettuce wrapped.  If you do choose to go with bread, at least take the top bun off and save yourself some calories.  If and whenever you can it is better to eat just the meat and avoid the bread at all costs.  Try to choose better sides like fruit, tomato slices, a side salad, coleslaw or cottage cheese instead of the usual fries or onion rings.  Be wary of foods that are covered in sauces like barbecue or dressings because they are usually filled lots of calories, sugar and not natural ingredients like high fructose corn syrup.  Again, the goal is always to have protein and vegetables with every meal and to eat the bad stuff in moderation.

I hope this help give some insight on what to eat and what not to eat when you choose to dine out.  The healthier you choose to eat, the more you will crave healthier foods and the more energy you will have.  Strive for eating foods that are good, natural and healthy for you and it will pay dividends for you health in the long run.


I Wish

I wish people would smile more and be truly happy for what they have.

I wish people would be on their phones less and focus their eyes up on nature and life more.

I wish we would all slow down, take our time more, be more patient and be less in a hurry.

I wish that personal training could be affordable for everyone because everyone needs a trainer and help with exercise. Like $20 for the hour.

I wish we could go back to where we have recess everyday.

I wish we could nap everyday.

I wish that we would all take 10-15 minutes out of our day everyday and do nothing but breath and meditate.

I wish we would all move a lot more and sit a lot less.

I wish we all wouldn’t be so dependent on technology, yes to have it is great, but what do we do when it fails?

I wish we could go back to where we had to do more hard and honest physical labor.  Nothing better than a hard days work.

I wish we could all do what we love to do and get paid for it because it should never have to feel like you work a day in your life.  Many people are unhappy doing a job that hate just because they have to and have no other options.

I wish we would not measure our happiness by material things but more so by the richness of people and experiences in our lives.

I wish we could all travel more and see more of the world and other cultures.

I wish we would all eat more natural foods and less processed foods.  We would all be happier, healthier and more energetic.

I wish everyone would get outside everyday for a minimum of 30 minutes.

I wish everyone would spend some time alone everyday.  I think it is necessary for all of our well beings.

I wish we would all read more books and watch less TV.

I wish we all could get massages once a week not only for stress and tension relief but I feel we lack physical touch.

I wish I am setting a good example for my children so they grow up to be honest, loyal, hard-working, trust worthy, smart, kind and happy.

I wish we could all sleep as long as we wanted and then go to work when we are awake and ready.

I wish everyone would say what they are grateful for every morning to realize maybe their life isn’t so bad.

I wish we would tell everyone we knew how much we loved them and how grateful we are their are in our lives.

I wish we would all play more.  Cards, board games, ball sports whatever just play to have fun.

I wish we would all go back to what it’s like to be a kid again and not worry about what people think, feel or say about you.

I wish health and happiness for all.

I wish.



100 Ways to Improve Your Life in 10 Minutes or Less

I found this yesterday and thought it was something definitely worth sharing to all of you or to y’all which I am learning is the norm out here in South Carolina.  It is all great stuff that we all can benefit from if we slow down and take some time for us each and every day and make it a part of our routine.  Simple, easy life hacks that take no time at all but add serious enlightenment, enjoyment, benefit and health to our lives.  See how many you already do or knew about and open up your mind to many more which can enrich your life for the better.  Without further ado:

1. Wipe down your office doorknob.
Using disinfectant wipes on commonly touched objects like doorknobs can reduce the spread of cold- and flu-causing viruses by up to 90%, according to researchers from the University of Arizona.

2. Meditate in the morning.
“I start my day with a simple meditation practice; it sets the tone for my day and clears my head to prepare for what’s ahead,” says Tiffany Cruikshank, an internationally renowned yoga instructor and the founder of Yoga Medicine.

3. Eat sardines twice a week.
They’re packed with protein and omega-3s, and most worthy of a place on your plate. Your heart will thank you.

4. Make your own salad dressing.
Skip the not-so-healthy bottled stuff; all you need are a handful of ingredients to bring out the best in your greens.

5. Cook with blood-pressure-lowering herbs.
Add these super-healthy spices to your recipes, and check out these 25 healing herbs you can use every day.

6. Get Sugar Smart.
Americans eat an insane amount of sugar—and much of that sugar is hidden in foods without you realizing it. Take back control with The Sugar Smart Diet, written by Prevention‘s own Anne Alexander (published by Rodale, which also published Prevention).

7. Do a sun salutation each morning.

Photo by Callie Lipkin

Sukanya Mahajan, a retired city clerk from Chicago (shown above), runs through the postures 6 times for 10 minutes. It will start your day with some stretching and strengthening—and it just plain feels good.

8. Ease anxiety with a Tibetan sky-gazing meditation.
Look out the window (or look upward), relax your whole body, and let your gaze expand into the spaciousness of the sky, says Dean Sluyter, author Natural Meditation: A Guide To Effortless Meditative Practice. Repeat the ahhh sound silently—it’s the most open sound you can make, and it amplifies the feeling. Let your attention go, and sit for a few minutes.

9. Play that calming music.
The body’s internal rhythms entrain to the external rhythms of music, like when you go to the sea and you start breathing slower and your heart rate slows down and starts moving closer to the rhythm and pace of the ocean. It’s the same with music, especially reggae, says Frank Lipman, MD.

10. Plan a trip.
Travel happiness actually spikes in the planning stage, according to research.

11. Put down your smartphone.
When that impulse to whip out the phone strikes, resist. You’re going to feel a wave of anxiety, says Sluyter, but don’t panic—that wave is supposed to happen. Once it rolls through, you’ll see that there’s something good in its wake: silence. Freedom.

12. Boost your memory while you grocery shop.
In lieu of a list, take a page out of US Memory Champ Chester Santos and think up a crazy story that features the items you need to buy.

13. Breathe deeply.
For fast focus, sit in a comfortable place, breathe naturally, and settle your attention on your breath, says Sharon Salzberg, author of Real Happiness: The Power of Meditation. With each inhale and exhale, mentally repeat the words “in” and “out.” If your mind wanders, just let go without judgment, and bring your attention back to it.

14. Don’t check your email when you wake up.
And don’t turn on the news or the radio—just sit silently and have a cup of coffee or tea and allow your mind to wander. This 10-minute cocoon of time is a calming, centering way to start the day.

15. Try frozen brown rice.
Packed with all the whole grains and fiber of freshly cooked rice, frozen brown can be ready in minutes—just microwave per package directions.

16. Focus on your mentors.
To feel a deeper connection to those around you, Sluyter suggests this ancient Tibetan technique: Sit quietly and think of someone who has unconditionally supported you. Close your eyes and visualize that person behind and slightly above you. Imagine her radiating love in the form of beautiful, golden light. Then visualize someone in front of you who you want to share the light with. Let it pour down through you and bathe the person in front of you.

17. Start foam rolling.

Photo by Amber Fouts

Business owner Carolina Caywood (shown above) does a trigger-point massage with a foam roller on her legs and feet every morning to ease pain and improve flexibility.

18. Get creative with yogurt.
Not only is it the fastest clean breakfast around, but it also makes an instant creamy addition to savory dishes. Use to marinate meat, as the base for dips, soups, and sauces,

19. Add rotisserie chicken to your grocery list.
Using rotisserie birds in your recipes can be just as healthy (not to mention faster!) as home-roasting your own when you opt for organic (meaning no water, sodium, or artificial flavors were injected).

20. Try a loving-kindness meditation.
Sit quietly, breathe normally, and repeat the phrase “May I be happy, may I be peaceful,” says Salzberg. Whenever your attention wanders, gently let those thoughts go and come back to the phrase. After repeating that phrase for yourself, offer it up to include all beings everywhere, saying “May all things be happy, may all things be peaceful.”

21. Use a netti pot.
“Every morning, wherever I am in the world, I do a netti pot ‘session’ to rinse my sinuses and stave off nasty bacteria and germs,” says Valerie Orsoni, health and wellness expert and founder of LeBootCamp. “Since I started this regimen, I have caught no cold during the winter or after traveling by plane.”

22. Brew a cup of afternoon tea.

Photo by Jennifer Causey

The process forces you to take a break and will put you in a Zen mood, says Khalil Hymore, Preventioncontributing food editor.

23. Have eggs for dinner.
Eggs turn into dinner faster than any other protein in the fridge (think beef, chicken, or tofu), saving you about 20 minutes. This superfood has endless uses, including in quiches, sandwiches, and soups.

24. Scrub your scalp in the shower.
Improving circulation to the follicles is one of your best bets for keeping the hair on your head healthy. While shampooing, use your fingertips to apply light, steady pressure along the center of your scalp (right where your middle part would fall) for 3 to 5 minutes, then rinse.

25. “Deal” with a difficult person.
Visualize the person with whom you’re having difficulty as a perfect, enlightened being radiating a pure, tranquil light, says Sluyter. But she’s stuck in an eggshell, and all the actions you find difficult or problematic are just this person trying to peck away at that shell. Now visualize yourself gently helping to peel away that shell so she can become her best, enlightened self. Next time you see that individual, you’ll frame your relationship in this new context.

26. Press a spot on your face to relax.
Relieve tension and get your blood pumping with DIY acupressure. Find the base of each cheekbone and press lightly for 30 seconds—it’s long been tied to a brightening effect on the complexion.

27. Use quick-cooking oats.
They’re still whole grains—they’ve just been pressed slimmer than traditional oats for faster cooking. Look for organic varieties to keep pesticides out of your morning meal.

28. Remember what you want.
Sometimes we’re so distracted by stresses that we never take time to settle down and listen to what our body, mind, and soul are telling us, says Malika Chopra, founder and CEO of Intent.com. Try this: Sit in a comfortable position, settle your breath, close your eyes, and, as you breathe, mentally repeat the words “I am” for 5 minutes. Next, ask yourself “What do I want?” 2 to 4 times—don’t feel like you have to answer it, let your mind settle down and see what bubbles up.

29. Dry brush your whole body.

Do this for better circulation and glowing skin: Before your next shower, start at the tops of your feet, working your way up your body and brushing with long, straight strokes in the direction of your heart. Each stroke should take 2 seconds, skipping the too-delicate skin on your neck, décolletage, and face. Watch this short video for a quick demo.

30. Have coffee…
Women who drink at least four cups a day have a 20% lower risk of depression, a 65% lower risk of late-in-life dementia, and, per the most recent research, a 21% less likelihood of developing tinnitus, of all things.

31. …And make it this kind of coffee
Mold-free coffee with butter and coconut oil gives you clean energy and a complete lack of cravings for about 6 hours, says Dave Asprey, author of The Bulletproof Diet (Rodale). H

32. Shiver for more burn.
Exercising in temps between 62° and 65° activates brown fat, a metabolically active type of fat that cranks up calorie burn and helps your body regulate insulin, says George King, chief scientific officer at Joslin Diabetes Center in Boston.

33. Turn down the music.
If you work out with headphones, set the volume at 60% of max. Studies show consistent exposure to sounds above 100 decibels (normal conversation is 60dB) can leave your with a permanent “huh?” reflex.

34. Stock up on frozen veggies.
Frozen veggies can save time and be healthier: Produce picked at its peak and then frozen often adds more nutrients than fresh that sits out too long.

35. Pop a daily probiotic.
People who regularly supplement with probiotics report fewer cold symptoms and faster recovery, per research. Try a supplement with at least 1 billion colony-forming units of either Lactobacillus rhamnosus GG or Bifidobacterium animalis ssp. lactis BB-12.

36. Cook your kale.
Cooking it and draining the water will remove much of its oxalic acid, which can contribute to kidney stones, says Asprey. Choose kale that’s lower in oxalic acid, like dinosaur kale, and boil until tender.

37. Visit the bathroom, even if it means being a few minutes late for work.
When poop sits in your colon, it becomes drier and harder, and that can plug you up, which causes pain (not to mention a pretty foul mood), says Alex Ky, associate professor of surgery at Mount Sinai Hospital in New York City.

38. Trade the cookie for a squat.

Photo by Susan Seubert

Exercising in short bursts has completely changed Sadie Lincoln, wellness expert and founder of barre3 fitness (shown above). She says, “I do a quick 10 minute workout at around 3 pm every day. This time of day is when I used to grab sweets or reach for a cup of coffee—both were sabotaging my weight loss goals and didn’t help my productivity in the long run. This way of exercising has changed my life so much that I have created an entire company around it!”

39. Sit up straight!
When you move from poor posture to good posture, you increase levels of energizing hormones, as well as feel-good serotonin, plus you decrease the stress hormone cortisol, says spinal surgeon Kenneth Hansraj.

40. Take a peek at your pee.
It should be pale yellow to clear. If it’s not, drink more water. Researchers at the University of Connecticut founds that even mild dehydration zaps energy and lowers concentration among otherwise healthy women.

41. Jump in place 10 times.
In a Brigham Young University study, women ages 25 to 50 who jumped 10 times twice daily upped their hip-bone density after 16 weeks.

42. Give your coworker a mega-watt grin, even if you’d rather throttle him.

Even a fake smile can lower heart rate after a stressful event, according to a study from the University of Kansas.

43. Daydream of superfoods.
People who called to mind sensible food instead of indulgent junk had smaller spikes in ghrelin, the hunger hormone, according to the new book 20 Pounds Younger (Rodale).

44. Relieve a headache in 30 seconds.
Ease tension and relieve an achy head by searching for tender spots on your forehead and scalp, and then rubbing them in a circular motion with the pad of your thumb and knuckles, says Maureen Moon, past president of the American Massage Therapy Association.

45. Resist the urge to stifle that big afternoon yawn.
Yawning helps cool your brain, which in turn improves alertness and performance, according to research from University of Vienna in Austria.

46. Indulge in a mini marathon of hilarious animal videos.
Laughing lowers stress and blood pressure and gives some sparkle to your frame of mind.

47. Crush an afternoon slump with this 30-second yoga move.
Stand and ground your feet by pressing into all four corners of each sole. Bend knees and fold forward from hips, keeping back straight. Hang for 10 to 30 deep breaths, then slowly rise back up. You’ll improve blood flow to your brain and stretch your oh-so-tight spine, says yoga instructor Elissa Lappostato.

48. Fill up your tank after dark.
Gasoline emissions evaporate as you fill your tank, contributing to the formation of ozone, which is a component of smog—bad for your lungs and the environment. The sun facilitates this, so filling up postsunset keeps emissions from turning into pollutants.

49. Take off your shoes at your front door.
This keeps all kinds of grossness out of your home. When researches tested shoes for germs, they found a disturbing array of pathogens, including E.coli.

50. Brush your tongue.

That bit of flesh harbors a lot of bacteria, which can spread to teeth and up the risks of cavities and gingivitis.

51. Keep your bedroom between 65° and 70°.
A cool bedroom helps promote the drop in core body temperature necessary to induce restful, uninterrupted slumber.

52. Shop on Sundays for smoothies.
To make throwing together a daily smoothie super simple, stock up on ingredients from each of these categories: liquids, fresh leafy greens, fresh or frozen fruit, nuts and seeds, and boosters.

53. Prep smoothie packs for the week.
Load all measured solid ingredients into zip-top bags, starting with hard heavy ingredients, followed by leafy greens, and finally soft foods. Write the liquid you’ll need to add on the front of each bag and freeze until you’re ready to blend.

54. Say good-bye.

Ginger Zee, chief meteorologist for Good Morning America, says she always kisses her husband and dog good-bye (even though they’re asleep!) before she leaves for work. “Then on the ride to the studio, I take a moment to set my intention for the day. The routine has made me settled and focused.”

55. Make smoothie cleanup easier.
After you pour your drink, fill the pitcher halfway with warm water and a drop of dish soap. Blend on high for 30 seconds, rinse, and air-dry. Voila!

56. Take a bath.

Photo by Andrew Southam

Feel the stress leave your body while you soak. Cristina Ferrare (shown above), a model, actress, chef and host on Hallmark Channel’s “Home & Family” (weekdays at 10 am ET/PT) adds salts, soothing lavender, and grapefruit essential oils, and puts on soft spa music. “I do this for myself at night to calm down and it definitely has an impact on my life because it helps me to fall asleep quickly and stay asleep through the night,” she says.

57. Consider avocado a food group.
Eating an avocado or two per day gives you omega-3s, which help your body build healthy cell membranes, says Asprey. The dark part of the avocado closest to the peel has the most vitamins, so get out your scraping spoon—just discard any brown parts.

58. Soak your face in ice water for 1 to 2 minutes.
Exposure to ice water allows you to reset levels of the appetite hormone leptin, which leads to faster fat loss, says Asprey.

59. Say a prayer.
“Taking a few moments a day for prayer and breathing has been very impactful for me,” says Monica Potter, Star of Parenthood and Founder of MrsPotter.com. “I used to be very mindful of prayer when I was younger and it just gets more necessary as I get older.”

60. Breathe with intention for 2 minutes.
Inhale for 4 counts while saying “I am” in your mind. Then exhale for 4 counts while saying “at peace” to yourself. Repeat the cycle at least 4 times to ground yourself, says Aviva Romm, MD, herbalist and midwife.

61. Push your pressure points.
Daniel Hsu, doctor of acupuncture and Oriental medicine, says key acupressure spots on the head, face, and hands are really close to bundles of nerves, so pressing on them can help relax the nervous system. Apply pressure to the meaty part of your hand between the thumb and forefinger anytime you’re stressed.

62. Align your chakras.
Getting your 7 so-called energy centers in line could ease your pain and up your happiness, among other things.

63. Throw a mini dance party with your partner.
Research shows that romance reduces the production of stress-related hormones, says Elaine Wyllie, MD. Dancing around the house for a few minutes leaves you feeling youthful and excited.

64. Note 3 things you’re grateful for every night.
“I ‘practice gratitude’ for a few minutes a day,” says Gail Saltz, MD, bestselling author and associate professor of psychiatry at The New York Presbyterian Hospital Weill-Cornel School of Medicine. “I note three things for which I am grateful that day, they can be small, like a delicious cup of coffee, or big like my husband totally supported my book project. Over time this has changed my feeling about how full my life is and how much I appreciate it.”

65. Boost immunity with saline nasal spray.
Travis Stork, MD, uses one or two squirts every morning and night—it immediately moisturizes nasal passages and washes away congestion, allergens, and other irritants.

66. Eat cleaner.

Photo by Eva Kolenko

Cutting out artificial sweeteners, refined carbs, or anything that comes from a box changed Lisa Lenz, an office case manager in Auburn, CA (shown above). She says old friends barely recognize the new her.

67. Do 100 push-ups every day.
It sounds like a lot, but Jim Sears, MD, says you can break it up into 20 reps 5 times a day. If you’re not used to push-ups, do them on your knees, or start with 2, 3, or 5 and add one each week.

68. Ground yourself.
Stand and feel your feet on the ground, the distribution of weight between them, and with your eyes open, begin walking at a normal pace. Slow down and notice the sensation of your legs moving up and down. Your mind will wander, says Salzberg, but that’s OK—when it does, bring it back to those sensations.

69. Drink a cold glass of water with freshly squeezed lemon every morning.
It hydrates, gives a dose of vitamin C, boosts the immune system, and has fat-burning benefits, says Andrew P. Ordon, MD. Bonus: when skin is hydrated, fine lines and wrinkles are less obvious.

70. End your day with a guided meditation.

Search YouTube and select whatever guided meditation you need that day: relaxation, love, or health, says Jennifer Berman, MD. You’ll wake up happy and go to sleep with a quiet mind and calm stomach.

71. Indulge your sweet tooth.
Try this healthy dessert from Rachael Ross, MD: Slather a toasted slice of whole grain bread with 1 Tbsp of almond butter, and top with sliced banana, blackberries, a drizzle of melted dark chocolate, and ground flaxseed. It satisfies cravings while providing protein, omega-3 fatty acids, fiber, potassium, and tons of antioxidants.

72. Exfoliate nightly, then apply a retinol or coconut oil.
Exfoliating allows the next product to penetrate deeply, and alternating the powerful anti-ager retinol with natural coconut oil is like a one-two punch for skin, says Jennifer Ashton, MD.

73. Eat like a caveman.
Following the Paleo diet forces artificial sugars and packaged foods out of your life—and replaces them with high fiber fruits and veggies.

74. Soak in some Epsom salts.
Once dissolved in warm water, they’re absorbed by the skin and replenish your body’s magnesium levels, which can be depleted by stress, says Deborah Levy, MS, RD.

75. Turn off your devices long before bed.
These devices emit light in the blue spectrum, which disrupts sleep. It shuts down production of the sleep-enhancing hormone melatonin when it hits your retina, explains Robert Rosenberg, DO, of the Sleep Disorders Center of Prescott Valley, Arizona.

76. Answer an email in person.

Not only is it friendlier, but it also forces you to walk around, which you should do at least once every hour if you have desk job, says Martha Gulati, MD, director for preventive cardiology at Ohio State University Wexner Medical Center. Studies link sitting to weight gain and poor heart health.

77. Unleash your inner artist.
Research shows creative pursuits outside the workplace can noticeably increase your on-the-job performance. Researchers say the rush you get from creating something boosts self esteem and the belief you can succeed at anything.

78. Chew gum to improve memory.
Chewing Think Gum ($2, thinkgum.com), which contains caffeine, peppermint, and ginkgo biloba, improves aspects of memory, according to research published in the journal Appetite.

79. Do a high intensity AM workout.
Serious, kick-butt workouts can increase the number of calories you burn at rest (called after burn) for up to 72 hours after your workout ends, finds research in the European Journal of Applied Physiology.

80. If it hurts, just treat it.
It’s that easy. It took Prevention editor-in-chief weeks to call the podiatrist after his new puppy chewed up his fancy orthotics. He could have saved himself (and his freaky-high arches) a whole lot of pain.

81. Make a food plan for the week.
Chalkboards are trendy, but they’re also good for guiding your mind and your mouth toward a healthy meal at the end of the day.

82. Volunteer your time.
You get what you give: Research shows volunteering regularly can lower your risk for death by up to 24%. All that usefulness and altruism might cause your brain to produce more oxytocin and progesterone—good-vibe chemicals that curb stress and reduce harmful inflammation.

83. Layer products for radiant skin.

Never struggle to choose between two creams again: Apply lighter products like water-based serums first, followed by any oils or lotions, and finish with sunscreen, waiting a couple minutes between each step, says Jessica Wu, MD, an assistant clinical professor of dermatology at USC.

84. Firm up your neck with one move.
Grasp your neck so your palms are touching your neck and the insides of your wrists touch. Then, simply jut your head forward using the muscles in the front of your neck and release. Do 20 repetitions twice daily for full effect, says Carole Maggio, a licensed esthetician and author of Ultimate Facercise.

85. Wake up tired eyes with chamomile tea.
Steep two bags in hot water for 5 minutes, then let chill for a few minutes. Once tepid, close your eyes and place one bag over each eye (you’ll want to cover both upper and lower lids) for 10 minutes. Chamomile’s anti-inflammatory qualities will soothe the sensitive skin around your eyes for a brighter, tighter look.

86. Wear sunscreen every single day.
With a reduced risk of skin cancer, and fewer wrinkles and sunspots, there are a million reasons to protect your skin, says Alison Sweeney, author of Scared Scriptless and host of The Biggest Loser. “Each morning, I make a point of taking care of my skin by applying moisturizing sunscreen. It gives me a few minutes of quiet and I’m protecting myself for that day and the years ahead.”

87. Try hand and foot therapy balls.
When used like a foam roller, they can relieve soreness, pain, and increase circulation in your hardest to reach places.

88. Spike your breakfast with cinnamon.
The spice has been shown to reduce insulin resistance and may help lower cholesterol and triglycerides, blood fats that could contribute to diabetes risk.

89. Drink water with apple cider vinegar.
The stuff has been shown to lower blood sugar levels, soothe digestive issues, and even treat dandruff, thanks to its anti-fungal properties. It’s also a gut-healthy prebiotic, giving your microbiome a dose of healthy bacteria.

90. Take the time to craft your mantra.
Especially when you’re using one for fitness. Your mantra should be something that stirs you into action when things feel tough, so it should hit on the deeper reason you’re exercising, says Jeff Halevy, a behavioral health and fitness expert.

91. Use clean food as a flavor booster.
Research shows that certain spices, herbs, and spreads not only boost flavor but can also help curb appetite, ease digestion, promote better memory, and even fight heart disease and cancer.

92. Keep peppermints in your purse.

They can ease ill-timed digestive issues, bring you back from a bout of light-headedness, soothe frustration during rush hour traffic, and give you a good afternoon pick-me-up.

93. Laugh your way through meditation.
If ohm-ing isn’t your style, trade yoga class for a comedy club: A good laugh now and then may give you a mental boost similar to meditation, suggests new research presented at the Experimental Biology 2014 conference in San Diego.

94. Take your walk to greener pastures.
The University of Essex in the UK found 30 minutes of walking in a green scene reduced depression in 71% of participants.

95. Bulk up on B12.
Low blood levels of B12 can lead to depression. The good news: it works the other way around, too. In one study, depressed people on antidepressants felt much better after taking B12 supplements for just 3 months.

96. Take advantage of morning air.
“I wake up, go outside, and I breathe fresh air morning air,” says Dolvett Quince, author of The Biggest Loser Bootcamp (on sale January 6 wherever books are sold). “It rejuvenates me and gives me good energy—I feel like I can take on anything!”

97. Trade your after-work sweatpants for workout gear.
Even if you stay home, donning workout clothes will give you an increased range of motion, so you’ll probably put more energy into your chores.

98. Switch the channels on the TV without the remote.
You could easily burn 200 extra calories a day if you stop using the remote, garage door opener, electric can opener, and other labor-saving devices.

99. Trade that pat of butter for some olive oil.
In one study, those who dipped bread in oil ate a total of 52 fewer calories on average than those who used butter.

100. Sip some green tea before you walk.
The caffeine frees fatty acids so that you burn fat more easily, while the antioxidants appear to work with caffeine to increase calorie burn.


Last Post of the Year

2014 is almost over and 2015 is ready to bring all of us good fortune and cheer for the new year.  I love to take time back and reflect on all the highlights the 2014 year had to offer me, what I learned from it and more importantly what I gained from it.  I started my year off with coaching my last year of diving at Orange Coast College and I wanted it to be special and memorable and it sure was with one of my favorite divers winning the state championship title on 3 meter.  I got to enjoy the birthdays of my two beautiful daughter Devon age 3 and Hartley age 1, my girls are my fuel to my fire, my light in the darkness and everything I live for.  I am grateful to have such wonderful, healthy and sweet girls who are a delight to watch grow, learn and excel each and everyday.  My wife and I took a trip to Hilton Head, South Carolina for a scouting trip for a possible move for our family.  We were able to check out a lot of the surroundings, loved it there and decided we are moving to Charleston, South Carolina.  We are excited and ready to move away from the go-go-go of the Southern California lifestyle and eager for a more laid back and simpler lifestyle.  We are saddened to leave behind all of the great friends we have made in our time in Cali but look forward to the new friends we will soon encounter.  I was delighted and blessed to be the best man in my brother’s wedding and had a blast.  One of the best and most fun weddings I have had the pleasure of participating in with lots of family and friends.  We unfortunately this year had to put down our pug Boo, who has been a family member for the 7 years.  She will be missed but always remembered from her snaggle tooth, eating coffee grounds and being my cuddle buddy.  My wife and I celebrated 6 years of wonderful marriage together and are still going strong.  I love my wife more and more everyday and love sharing all of the good and the bad with her and having someone who is there by your side everyday.  It is truly a blessing and a pleasure having a special someone you get to share in life’s journey with.  We are currently spending the last several days with my parents who are ultimately enjoying their grand kids as much as they can before we fly 2000 miles away to the other coast.  They are both happy and sad for us knowing that we are moving away to better our families lives but also sad because we are going from a 5 1/2 hour car ride to a 6 hour flight.

My time spent in California was wonderful and I owe a lot to everyone and everything that came into my life during that period.  I was able to grow and become the man I am today.  It is interesting when I think about it:  I moved to California with a car full of stuff and a girlfriend and now 9 years later I am leaving California with a wife, 2 daughters, a dog, a truck full of stuff, countless great memories and many great friends.  Thank you for everything California, now it is time to start the next chapter in South Carolina.

Have wonderful, happy and safe New Year everyone.  I hope it brings you everything you wish for and more.