Fitness Equipement Kenner


02/04/2017 01:02 AM
Fitness Routine – Get the Straight Skinny About Body Image Disorders

Working out and eating a balanced diet are good things to help you lead a healthier, happier life. But when does that become too much? If you are obsessed with weight, working out, and still feel unhappy with your body, you could have a body image disorder. Find out more about these body image disorders … Continue reading "Fitness Routine – Get the Straight Skinny About Body Image Disorders"

The post Fitness Routine – Get the Straight Skinny About Body Image Disorders appeared first on Fitness Expo.


01/31/2017 12:37 AM
How to Maximize Your Workouts and Minimize Muscle Soreness

Sometimes it seems a good workout and sore muscles seem to go hand-in-hand. If you feel sore, it often becomes an excuse to skip workouts. This creates a negative cycle that compromises your goal of optimum fitness. Discover how to maximize your workouts and minimize muscle soreness. Take It Slow and Easy Prevention is always … Continue reading "How to Maximize Your Workouts and Minimize Muscle Soreness"

The post How to Maximize Your Workouts and Minimize Muscle Soreness appeared first on Fitness Expo.


01/28/2017 10:34 AM
Exercising Is a Form of Preventative Medicine

There is an old saying that an apple a day keeps the doctor away. Another is to take two aspirin and call the doctor in the morning if you still don’t feel well. These are basic examples of preventative medicines that are used to try to ward off health problems. Today people take vitamin supplements … Continue reading "Exercising Is a Form of Preventative Medicine"

The post Exercising Is a Form of Preventative Medicine appeared first on Fitness Expo.


01/24/2017 10:26 AM
How Fitness Can Help Improve and Extend Your Life

While people recognize the importance of daily exercise, they often put it off or minimize its relevance in their busy schedules. However, recent research has shown that getting enough exercise can become a life and death choice. A lack of fitness is second only to smoking when it comes to risk factors predicting early death. … Continue reading "How Fitness Can Help Improve and Extend Your Life"

The post How Fitness Can Help Improve and Extend Your Life appeared first on Fitness Expo.


01/20/2017 11:24 PM
Should I Exercise Before or After Work?

Work is an inevitable part of life as long as there are bills to pay. It would be great to engage in our favorite activities all day, but this is often not the case for most people. Exercising is also a necessary part of each day. Failure to exercise can lead to heart disease, obesity, … Continue reading "Should I Exercise Before or After Work?"

The post Should I Exercise Before or After Work? appeared first on Fitness Expo.


01/17/2017 05:11 AM
8 Hot Holiday Fitness Gifts to Fuel New Year Workouts

The holiday seasons is a time when people tend to pack on a few pounds, even when they are trying to make the healthiest choices. As the New Year approaches, we tend to make resolutions based on weight loss and exercise.   Consider these ten hot holiday fitness gifts to help fuel New Year workouts … Continue reading "8 Hot Holiday Fitness Gifts to Fuel New Year Workouts"

The post 8 Hot Holiday Fitness Gifts to Fuel New Year Workouts appeared first on Fitness Expo.


01/14/2017 04:52 AM
10 Holiday Songs to Fuel Your Workouts

The holidays can be a challenging time to fit exercise into your busy schedule. Between working overtime to get holiday cash to spending it on gifts and wrapping them, your days is filled with extra activities. Everyone realizes holiday music helps them get chores done faster. It can also help to fuel your workouts and … Continue reading "10 Holiday Songs to Fuel Your Workouts"

The post 10 Holiday Songs to Fuel Your Workouts appeared first on Fitness Expo.


01/10/2017 03:58 AM
Working out Can Boost Your Body and Brain Power

Most people recognize regular workouts can improve the health and appearance of their bodies. Lifting weights, stretching, and aerobic exercise makes us look and feel better. But did you also realize working out can boost your brain power? If you are looking to be stronger and smarter in life, one of the keys to overall … Continue reading "Working out Can Boost Your Body and Brain Power"

The post Working out Can Boost Your Body and Brain Power appeared first on Fitness Expo.


01/06/2017 09:35 PM
Five Ways to Lose Five Pounds Before the Holidays

The holiday season is coming, which means company parties, family gatherings, and nights out with friends. The occasions are a time to look your best and dress to impress. Losing a few pounds can make you feel more confident. It also gives you room to have a couple of Christmas cookies along the way. Consider … Continue reading "Five Ways to Lose Five Pounds Before the Holidays"

The post Five Ways to Lose Five Pounds Before the Holidays appeared first on Fitness Expo.


01/02/2017 09:30 PM
How to Handle the Decline of Fitness in the Workplace

A recent study done by the American College of Sports Medicine revealed there could be a decline in the fitness and health promotions offered in the workplace. The future could show an upswing in these promotions as the cost of health insurance rises due to preventable health conditions, such as obesity and diabetes. But if … Continue reading "How to Handle the Decline of Fitness in the Workplace"

The post How to Handle the Decline of Fitness in the Workplace appeared first on Fitness Expo.


02/04/2017 01:02 AM
Fitness Routine – Get the Straight Skinny About Body Image Disorders

Working out and eating a balanced diet are good things to help you lead a healthier, happier life. But when does that become too much? If you are obsessed with weight, working out, and still feel unhappy with your body, you could have a body image disorder. Find out more about these body image disorders … Continue reading "Fitness Routine – Get the Straight Skinny About Body Image Disorders"

The post Fitness Routine – Get the Straight Skinny About Body Image Disorders appeared first on Fitness Expo.


01/31/2017 12:37 AM
How to Maximize Your Workouts and Minimize Muscle Soreness

Sometimes it seems a good workout and sore muscles seem to go hand-in-hand. If you feel sore, it often becomes an excuse to skip workouts. This creates a negative cycle that compromises your goal of optimum fitness. Discover how to maximize your workouts and minimize muscle soreness. Take It Slow and Easy Prevention is always … Continue reading "How to Maximize Your Workouts and Minimize Muscle Soreness"

The post How to Maximize Your Workouts and Minimize Muscle Soreness appeared first on Fitness Expo.


01/28/2017 10:34 AM
Exercising Is a Form of Preventative Medicine

There is an old saying that an apple a day keeps the doctor away. Another is to take two aspirin and call the doctor in the morning if you still don’t feel well. These are basic examples of preventative medicines that are used to try to ward off health problems. Today people take vitamin supplements … Continue reading "Exercising Is a Form of Preventative Medicine"

The post Exercising Is a Form of Preventative Medicine appeared first on Fitness Expo.


01/24/2017 10:26 AM
How Fitness Can Help Improve and Extend Your Life

While people recognize the importance of daily exercise, they often put it off or minimize its relevance in their busy schedules. However, recent research has shown that getting enough exercise can become a life and death choice. A lack of fitness is second only to smoking when it comes to risk factors predicting early death. … Continue reading "How Fitness Can Help Improve and Extend Your Life"

The post How Fitness Can Help Improve and Extend Your Life appeared first on Fitness Expo.


01/20/2017 11:24 PM
Should I Exercise Before or After Work?

Work is an inevitable part of life as long as there are bills to pay. It would be great to engage in our favorite activities all day, but this is often not the case for most people. Exercising is also a necessary part of each day. Failure to exercise can lead to heart disease, obesity, … Continue reading "Should I Exercise Before or After Work?"

The post Should I Exercise Before or After Work? appeared first on Fitness Expo.


01/17/2017 05:11 AM
8 Hot Holiday Fitness Gifts to Fuel New Year Workouts

The holiday seasons is a time when people tend to pack on a few pounds, even when they are trying to make the healthiest choices. As the New Year approaches, we tend to make resolutions based on weight loss and exercise.   Consider these ten hot holiday fitness gifts to help fuel New Year workouts … Continue reading "8 Hot Holiday Fitness Gifts to Fuel New Year Workouts"

The post 8 Hot Holiday Fitness Gifts to Fuel New Year Workouts appeared first on Fitness Expo.


01/14/2017 04:52 AM
10 Holiday Songs to Fuel Your Workouts

The holidays can be a challenging time to fit exercise into your busy schedule. Between working overtime to get holiday cash to spending it on gifts and wrapping them, your days is filled with extra activities. Everyone realizes holiday music helps them get chores done faster. It can also help to fuel your workouts and … Continue reading "10 Holiday Songs to Fuel Your Workouts"

The post 10 Holiday Songs to Fuel Your Workouts appeared first on Fitness Expo.


01/10/2017 03:58 AM
Working out Can Boost Your Body and Brain Power

Most people recognize regular workouts can improve the health and appearance of their bodies. Lifting weights, stretching, and aerobic exercise makes us look and feel better. But did you also realize working out can boost your brain power? If you are looking to be stronger and smarter in life, one of the keys to overall … Continue reading "Working out Can Boost Your Body and Brain Power"

The post Working out Can Boost Your Body and Brain Power appeared first on Fitness Expo.


01/06/2017 09:35 PM
Five Ways to Lose Five Pounds Before the Holidays

The holiday season is coming, which means company parties, family gatherings, and nights out with friends. The occasions are a time to look your best and dress to impress. Losing a few pounds can make you feel more confident. It also gives you room to have a couple of Christmas cookies along the way. Consider … Continue reading "Five Ways to Lose Five Pounds Before the Holidays"

The post Five Ways to Lose Five Pounds Before the Holidays appeared first on Fitness Expo.


01/02/2017 09:30 PM
How to Handle the Decline of Fitness in the Workplace

A recent study done by the American College of Sports Medicine revealed there could be a decline in the fitness and health promotions offered in the workplace. The future could show an upswing in these promotions as the cost of health insurance rises due to preventable health conditions, such as obesity and diabetes. But if … Continue reading "How to Handle the Decline of Fitness in the Workplace"

The post How to Handle the Decline of Fitness in the Workplace appeared first on Fitness Expo.


02/07/2017 01:58 PM
Recipe: Workout Fueling Feta Bison Burgers
Greek-Bison-Burgers

Enjoy these juicy, Greek-inspired burgers from Olympian Shalane Flanagan and chef Elyse Kopecky’s “Run Fast Eat Slow” cookbook. Bison is a rich source of protein and iron — great for replenishing tough endurance-based workouts. If you can’t find bison, ground beef, lamb or turkey can be used as an alternative.

    Print    

Greek Bison Burgers Ingredients
  • 1 egg
  • 1/2 cup crumbled feta cheese
  • 1/4 cup almond flour (or almond meal)
  • 1 tablespoon dried oregano
  • 2 cloves garlic, minced
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper
  • 1 pound ground bison (buffalo) or ground beef, lamb or turkey
  • 4 whole-wheat pitas or hamburger buns
  • Avocados (optional)
  • Hummus (optional)
Directions

Preheat the grill to medium-high.

In a large mixing bowl, combine the egg, feta, almond flour, oregano, garlic, salt and pepper. Add the meat and use your hands to combine, being careful not to overwork the meat. Form into 4 equal-size patties about 1 inch thick.

Grill the burgers, flipping once, until a thermometer in the center registers 160°F and the meat is no longer pink, 3–4 minutes per side. In the last minute, warm the pitas or buns on the grill.

Split the pitas or buns open, stuff each with a burger, and top (if desired) with avocado or hummus.

Nutrition Information

Serves: 4 |  Serving Size: 1 burger + 1 pita

Per serving: Calories: 434; Total Fat: 17g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 119mg; Sodium: 631mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 1g; Protein: 35g

Nutrition Bonus: Potassium: 512mg; Iron: 32%; Vitamin A: 4%; Vitamin C: 0%; Calcium: 13% 


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02/07/2017 01:58 PM
What are Prebiotics — and the Best Ways to Eat Them

Prebiotics have recently joined probiotics to become darlings of the nutrition world.

Simply put, probiotics are beneficial bacteria in our gastrointestinal tract. Prebiotics are indigestible carbohydrates that serve as “food” for those healthy bugs. Want more help digesting the difference (pun intended!) between the two? Keep reading. 

Probiotics help break down food, allowing us to better absorb nutrients from what we eat. Ultimately, probiotics promote increased energy and heart and skin health, and they reduce the risk of chronic disease, says Ashley Koff, RD, founder of Ashley Koff Approved. Probiotics are found in foods and drinks like yogurt, kefir, kombucha and kimchi, and they’re available in supplement form.

FOOD FOR THOUGHT

To stimulate growth of probiotics, we can consume prebiotics. They pass through the small intestine into the colon (large intestine), where they are digested by probiotics.

“Prebiotics have been shown to inhibit the growth of harmful bacteria, stimulate the immune system, aid in the digestion of food and absorption of beneficial components, synthesize certain vitamins, and provide fuel for the growth of cells lining the colon,” says Guy Crosby, PhD, the science editor for America’s Test Kitchen and an adjunct associate professor at the Harvard T.H. Chan School of Public Health.  

“Foods that function as prebiotics are nondigestible carbohydrates, such as resistant starch, pectins, gums, non-digestible sugars and small polymers of various sugars called oligosaccharides (one example is inulin),” says Crosby. “Also included are the beta-glucans found in oat bran.”

GOOD BUGS FOR A HEALTHIER GUT

To boost our gut health, we should include both probiotics and prebiotics in our diets. Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer,” recommends a food-first strategy. “Foods that are good sources of prebiotics are rich in lots of other important nutrients, too,” she explains.

Crosby agrees that food is the best source of prebiotics — meaning you don’t have to buy pricey supplements. “The multitude of beneficial bacteria living in our large intestine feed on many different forms of prebiotics,” he says. “A supplement is likely to contain only one form. It would be like humans eating the same food every day.”

Michael Smith, MD, the medical director and chief medical editor at WebMD, recommends eating a wide variety of fruits and vegetables, including those in the garlic and onion family, to keep your diet rich in prebiotics. “Prebiotics are good for everyone, no matter the type of diet you are on,” he says. “And since most of us do not get enough fiber to begin with (most of us only get about half the fiber we need in a day), any opportunity to pack our diets with fiber should not be missed.”

A word of warning: Since prebiotics are not digested, you’ll want to start slowly to avoid the unsavory side effects that can come when you overdo it on them.

“You definitely want to give your digestive system a chance to adjust to prebiotics,” cautions Ansel. “If you’re not in the habit of eating lots of prebiotic foods, add them to your diet a little at a time to minimize gas and bloating.”

WHERE TO FIND PREBIOTICS

Look for prebiotics in jicama, unripe bananas, apples, legumes, whole wheat, oats, barley, cocoa and flax seeds, as well as certain starchy foods that have been cooked and cooled, such as potatoes.

Even if you’re on a low-carb diet, you can also glean prebiotics from asparagus, Jerusalem artichokes (sunchokes) and artichokes, dandelion greens, chicory, garlic, onions and leeks. One of Smith’s favorite sources is seaweed, since it’s “a very potent prebiotic (and great in a seaweed salad).”

Now, that’s a good reason to go with your gut!


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02/07/2017 01:13 PM
Shine a Damn Light

Time has no meaning in this godforsaken cell.

How long have I been sitting here?

Hours?

Days?

The windowless walls feel like they’re closing in around me. A single neon light above gives the room an eerie glow and makes every shadow a distorted monstrosity. There I sit, alone, nervously awaiting whoever comes through a lone door in the corner.

Next to me, a small table full of sharp and twisted instruments that will surely be used to inflict excruciating amounts of pain.

I tell myself to not look at them, and yet I can’t look away.

As I silently curse my predicament, I can’t help but think, “please get this over with.” After all, waiting is the worst part.

Actually, it’s the second worst. The worst, of course, is knowing that I have nobody to blame for this predicament but myself. Afterall, it was my choices that led me here.

The door opens and a woman enters. She quietly puts on a pair of rubber gloves and gives me a look that turns my blood cold. I am convinced her overly pleasant smile is hiding an absolutely masochistic psychosis.

“Hello Stephen. Shall we begin?” she says in an accent that I can’t quite place.

The metal chair activates, and slowly begins to recline into the floor.  

I stare up at the ceiling, slowly close my eyes, and quietly begin to panic.

For the first time in 3 years, I am at the dentist.

Why I hate the Dentist

You’re probably now saying, “Damnit, Steve! I thought you were actually in trouble. You’re just going to the dentist! You are a terrible person and I hope somebody kicks you in the shin today.”

Sorry about that. I promise this has a point and you will learn a valuable life lesson today.

If you couldn’t tell, I hate the dentist. In fact, I would say have an actual phobia of going to one. And last week, for the first time in 3 years, I got my teeth cleaned.

I’m not afraid of the dentist because of the sterility of the building, or because the dentist himself is scary, or the fact that it’s always uncomfortable for me.

It’s more deeply rooted in shame back to my childhood, believe it or not.

When I was younger I used to drink a lot of sugary soda. Sunkist and Sprite were my favorites. Oh and Starburst candy! I also have soft teeth. So it wasn’t surprising that I would eventually get a cavity – I remember it like it was yesterday, because I thought it was the end of the world. I saw it as a major character defect, and if I remember correctly, my mom had to console me that it didn’t make me a broken person. Despite this deep shame I felt about my teeth being imperfect, I didn’t want to accept it.

… And that led to more problems.

Every time I would go to the dentist, it felt like I was playing Russian Roulette. Sometimes I would get a good check-up. Sometimes I would get drilled.

And every time I got drilled, the shame came rushing back. And so going to the dentist became an actual fear of mine.

Every 6 months, I could feel the hairs on my neck instinctively stand up when I found out it was time for my routine cleaning. The car ride to the dentist with my mom felt like William Wallace’s ride to the chopping block: “I don’t know what you’re going to do to me, but please just get it over with.”

It was never the time in the chair that ruined me, it was the anxiety leading up to the moment the dental hygienist would get started.

WORRYING that I would get yelled at, KNOWING that I probably had a cavity, and WAITING for them to decide my teeth’s fate. Sometimes they would drill. Sometimes they would lecture me on flossing. Sometimes I would get a clean bill of health.

Regardless of the outcome, I was a little ball of stress walking in. Every single time.

Now that I’m older, my dental hygiene has significantly improved. I’ve been using an electric toothbrush for years. I don’t drink soda, I don’t eat candy, and I generally take care of my mouth. I even bought those little floss pick things and manage to floss every once in awhile!

And we all know how hard flossing is. Mitch Hedberg said it best:

“People who smoke cigarettes, they say “You don’t know how hard it is to quit smoking.” Yes I do. It’s as hard as it is to start flossing.”

Anyways, my last cavity was in like 2008, and regular visits to the dentist were fine until 2013.

However, since I’ve moved so damn much since starting Nerd Fitness, my insurance has changed a bazillion times, and I have this irrational fear of the dentist, I’ve conveniently been “too busy” to go to the dentist for the past few years.

I used every excuse in the book for years as to why I couldn’t be bothered to get my teeth cleaned. It wasn’t my fault. I just had other things that had to happen first. For YEARS.

Can you see what’s REALLY happening here?

Obviously I know dental hygiene is really important. I have an insurance plan that covers a free teeth cleaning every six months, which means not going is a dumb thing to do. The sooner I go to the dentist, the sooner I can learn if there are any issues, and the sooner I can get rid of any hidden build-up before it becomes a problem.

Logically, I know all of these things. And yet it had been 3 years since my last dental visit.

Why? Because I was afraid.

In my head, I told myself: “If you don’t go to the dentist, then you can’t be told you have a cavity. If you can’t be told you have a cavity, then you don’t have one. Aka you have perfect dental health. There’s no ambiguity or anxiety. Problem solved!”

You might read that sentence and say, “Steve, you are being ridiculous. If you have a cavity, waiting LONGER to deal with it is only making the problem worse. You are a grown man who owns a fitness company. This is absurd.”

To those, people I say, “DON’T YOU THINK I ALREADY KNOW THAT!?” I’m not saying my thought process is rational or even intelligent here. In fact, I know it’s really really really dumb. I know how important it can be to take care of myself. I go to the gym 4 days per week. I get plenty of sleep! I eat pretty damn well! I really take care of myself.

And yet, my brain convinced me for 3 years to avoid the dentist and thus avoid judgment/pain/acknowledgment that my teeth aren’t perfect.

That is absurd, and yet… here we are.

Last week, my anxiety, shame, and guilt all came flooding back the second I walked down that dental office hallway, past cell after cell, until I reached mine. I felt like a character in the most recent Hostel or Saw movie.

Now, you might have read all of the above and can actually relate: “Ha! I’ve totally done the same thing! Can’t get in trouble if I don’t go right?! Can’t get a cavity if nobody tells me I have one! It’s science.”

Whichever camp you happen to fall in, I have a lesson for you.  

You might not relate to this irrational fear of the dentist, but I bet there’s a darkness your life that you’re avoiding too.

In your relationships, your job, or even looking in the mirror…

What’s hiding in the darkness?

Somebody left a comment on a recent article I wrote about shame, guilt, hero-worship, and offending people: “This isn’t anything that offended me, it just casts a light where I don’t want to look. I’m tired of doing this to myself. I’m done with fooling myself. My belly hitting the desk in front of me has pissed me off for the last time.”

We all do it!

As long as we pretend like whatever is hiding in the darkness doesn’t exist, then we don’t have to confront it or deal with it. If we don’t address, acknowledge, or measure it, then we can pretend that this particular thing, obscured by darkness, isn’t real. And thus, we can go on naively innocent assuming all is well.

Even if the last time we looked in the darkness was years ago. Kind of like Schroedinger’s cat… my teeth were both perfect and imperfect at the same time – that as long as I didn’t look in the box, both existed and thus I could continue judgment and acknowledgment-free.

And I get it, the darkness is scary!

The Darkness is also an awesome band from the mid 2000s, but that’s neither here nor there.

I’m reminded of the amazing dog cartoon you’ve definitely seen – he’s sitting there as a fire engulfs his surroundings. Despite this madness, he’s quietly drinking his coffee saying “this is fine.”

Some might say this is a dog resigned to his fate, like the captain of the Titanic going down with his ship. Might as well enjoy a cup of coffee, saying “this is fine” while the world burns.

Instead, I look at it from a different angle. Mostly because then all of this makes sense, and I can live out my dream of sharing this comic in a NF article and help you live a better life.

What if this dog is refusing to accept the fact that HIS HOUSE IS BURNING DOWN, and instead chooses to tell his brain, “This is fine. All is well. No need to panic.” Of course, had he panicked sooner, he could have just… left the building.   

I am this dog on fire when it comes to my teeth. Everything is fine! Don’t pay attention to your mouth. Just ignore it. If you don’t go to the dentist, you can assume your teeth are as perfect as the last time you had them cleaned. Even if that was years ago and one of your teeth sometimes hurts.

We need to confront the darkness, and we need to do it now. We can’t ignore the obscured parts of our lives we want to avoid and tell ourselves, “This is fine.”

Are you guilty of any of the following rationalizations?:

  1. If I don’t step on the scale, then I don’t need to address the fact that I have slowly put on 5 pounds a year for the past decade.
  2. If I don’t look at my bank statement, then I don’t need to address how little money I have, and I don’t need to start saving. YOLOOOOO TIME TO BUY ANOTHER GADGET.
  3. If I don’t go to the doctor and get an annual physical, then I don’t have to get yelled at and have him tell me i’m overweight and at risk for Type-2 diabetes.
  4. If I don’t check my credit score, then I don’t need to address the fact that I have “the credit score of a homeless ghost” (shout out to New Girl) and address the fact that I have a spending and credit problem.
  5. If I don’t tell my kid that I found his drug stash, then I can go on naively assuming he’s still the little angel I raised him to be.
  6. If I don’t have this uncomfortable conversation with my partner, then I don’t need to address the fact that I’m in a loveless relationship or that I’m no longer attracted to them.
  7. If I don’t go see a therapist then I don’t have to confront the fact that my mom was a shitty parent and I’m doing the same thing to my daughter.
  8. If I don’t open my mail or answer my phone, then I can’t talk to the bill collector and avoid the fact that I’m three house payments behind. Lalalalala, can’t hear you.
  9. If I don’t take the red pill and see how deep this rabbit hole goes, then I don’t have to address the fact that I’m in a prison for my mind and I can go back to my blissfully ignorant life in The Matrix.

We have dark corners we purposefully avoid, and we don’t want to know what’s in them. Shining a bright, powerful spotlight on the thing we don’t want to acknowledge can be horribly PAINFUL.  

In my mind, it’s also the grown-up thing to do. As we all try to do a bit more adulting (even me, at age 32), we need to confront the darkness. After all, we know the truth.

That through avoidance and refusal to peer into that darkness, and the longer we wait to confront what’s hiding in there, the WORSE it gets. That every day we wait to confront the problem is making our eventual confrontation harder and harder on ourselves A simple cavity becomes surgery. Slightly overweight becomes obese. Obese becomes life threatening. Poor becomes broke.  And the whole time we’re sitting there going “this is fine”.

So help yourself, and go get a big damn flashlight.

Shine a light and own it.


There is a BIG challenge that comes with shining a light on something you’ve purposefully kept hiding in the darkness.

Whatever it is, it might be significantly WORSE than you ever thought possible:

  • That the scale is much higher than expected. Like 75 pounds heavier. FML.
  • That I actually have less than no money. I can’t believe I bought that crap last week.
  • That I have 6 cavities and need to get a tooth pulled. Shit.
  • That talking to a therapist absolutely destroys me and digs up all kind of mental issues and years of pain and abuse I’ve been avoiding.
  • That I can’t afford this house I’m underwater on and need to move back home with my parents.
  • That this business was a stupid idea, and I need to declare bankruptcy.
  • That I am somehow a dog, and sitting in a building that’s actually on fire.
  • That I’ve actually been living in The Matrix this whole time.
  • That we have a painful conversation with a spouse who we learn has been cheating on us.

If you’re not prepared for it, if you aren’t ready to handle an answer that MIGHT be worse than you expected… learning the truth might hurt. Badly.

If we’re not careful, this truth can cause us to sink further into shame or depression. We might feel ashamed of how badly we’ve botched things. Or guilty that we let things get so bad. Or stupid and worthless for not asking for help years earlier instead of suffering in silence.

Which is what we’re all really afraid of and why we avoid shining the light.

We assume the “not knowing” is safer and less painful than the truth. As long as we don’t know, it can never be worse than we think it could be.  

Unfortunately, the “not knowing” is also what keeps us prisoner, keeps us from addressing the problem head on, and always leads to more heartache (or toothache, heyo!) for ourselves. And we can’t start solving the problem until we learn what it is and how big it is.

Which means you need to walk into the darkness with NON-JUDGMENTAL acceptance (a tall order), use 20 seconds of courage, and shine a big damn spotlight on what’s lurking there.

This is the hard part, but also the most important.

Feelings of shame and self-blame are going to rush in. The challenge is not identifying with that stuff. When I felt stupid and embarrassed for not going into the dentist for so long, it was hard not getting caught up in those feelings. But once they pass, the clouds part and you realize: hey, I’m here and owning up to this. I can’t fix yesterday, so I feel pride for finally stepping up and addressing this issue. I’m alive, “this too shall pass”.

So accept responsibility for your actions and say: “Okay, holy crap that is worse than I expected. I am GLAD I caught it now rather than waiting even longer. What can I start doing today to fix this situation?”

In other words, shine a damn light and own it:

DO NOT be mad at yourself for letting it get this bad.  

DO NOT let yourself get depressed about how much further you just realized you have to go to climb out of the hole you suddenly find yourself in.

As Rafiki taught Simba in The Lion King: “The past can hurt. But the way I see it, you can either run from it or learn from it.”

DO NOT BE MAD AT HOW BAD THINGS ARE.

INSTEAD, BE PROUD OF YOURSELF for finally stepping up and addressing it.

As the saying goes, you are under no obligation to continue being who you were 5 minutes ago. The OLD you was the one avoiding addressing these challenges. The OLD you was naive and stupid and young (I don’t care if the OLD you was 5 minutes ago).

The NEW you is older and wiser and stepping up to take ownership and action.

You still might be scared poopless, but at least you’re doing something about it. Great work.    

Stand tall, aim that big-ass spotlight into the dark corner, and F***ING OWN what you find there.

When you say, “Alright, what’s in here? I got this.” it can change your mentality from shame and avoidance to acceptance and action.

Your next step will be to take this new baseline and improve from there. Don’t compare yourself to the past you thought you were before the spotlight (e.g. I thought my teeth were perfect and healthy, but with the spotlight I discovered new problems).

Instead, set a new baseline based on what the light revealed and grow from there:

“I can’t believe I put on 150 pounds” becomes “Okay, I am 350 pounds today. Next stop is 349.”

“I can’t believe I am $35,000 in credit card debt since I got out of college” becomes “Okay, I am starting at $35,000. I can start paying this down immediately. ”

“I used to be [skinny/debt-free/mentally-healthy] and now I am [negative shame-based identity]” becomes “This is where I am today. What can I do right now?”

Thank you for putting up with my dental horror story, now it’s your turn. Please leave a comment and answer the following questions:

Where is the shadow in your life that you previously didn’t want to shine a spotlight on?

Can you use 20 seconds of courage and then write a nonjudgmental sentence about what you’ve revealed?

What’s one action step you’re taking today to start improvement?

For the record, I ended up having to go back to the dentist two more times after this most recent visit (only one cavity though!), and I’ve already scheduled the next appointment in my calendar for 6 months from now.

-Steve, smiling

(kind of…my mouth is pretty numb at the moment)

###

Photo: regonold: jail


[Read More ...]
02/07/2017 10:22 AM
Shine a Damn Light

Time has no meaning in this godforsaken cell.

How long have I been sitting here?

Hours?

Days?

The windowless walls feel like they’re closing in around me. A single neon light above gives the room an eerie glow and makes every shadow a distorted monstrosity. There I sit, alone, nervously awaiting whoever comes through a lone door in the corner.

Next to me, a small table full of sharp and twisted instruments that will surely be used to inflict excruciating amounts of pain.

I tell myself to not look at them, and yet I can’t look away.

As I silently curse my predicament, I can’t help but think, “please get this over with.” After all, waiting is the worst part.

Actually, it’s the second worst. The worst, of course, is knowing that I have nobody to blame for this predicament but myself. Afterall, it was my choices that led me here.

The door opens and a woman enters. She quietly puts on a pair of rubber gloves and gives me a look that turns my blood cold. I am convinced her overly pleasant smile is hiding an absolutely masochistic psychosis.

“Hello Stephen. Shall we begin?” she says in an accent that I can’t quite place.

The metal chair activates, and slowly begins to recline into the floor.  

I stare up at the ceiling, slowly close my eyes, and quietly begin to panic.

For the first time in 3 years, I am at the dentist.

Why I hate the Dentist

You’re probably now saying, “Damnit, Steve! I thought you were actually in trouble. You’re just going to the dentist! You are a terrible person and I hope somebody kicks you in the shin today.”

Sorry about that. I promise this has a point and you will learn a valuable life lesson today.

If you couldn’t tell, I hate the dentist. In fact, I would say have an actual phobia of going to one. And last week, for the first time in 3 years, I got my teeth cleaned.

I’m not afraid of the dentist because of the sterility of the building, or because the dentist himself is scary, or the fact that it’s always uncomfortable for me.

It’s more deeply rooted in shame back to my childhood, believe it or not.

When I was younger I used to drink a lot of sugary soda. Sunkist and Sprite were my favorites. Oh and Starburst candy! I also have soft teeth. So it wasn’t surprising that I would eventually get a cavity – I remember it like it was yesterday, because I thought it was the end of the world. I saw it as a major character defect, and if I remember correctly, my mom had to console me that it didn’t make me a broken person. Despite this deep shame I felt about my teeth being imperfect, I didn’t want to accept it.

… And that led to more problems.

Every time I would go to the dentist, it felt like I was playing Russian Roulette. Sometimes I would get a good check-up. Sometimes I would get drilled.

And every time I got drilled, the shame came rushing back. And so going to the dentist became an actual fear of mine.

Every 6 months, I could feel the hairs on my neck instinctively stand up when I found out it was time for my routine cleaning. The car ride to the dentist with my mom felt like William Wallace’s ride to the chopping block: “I don’t know what you’re going to do to me, but please just get it over with.”

It was never the time in the chair that ruined me, it was the anxiety leading up to the moment the dental hygenist would get start.

WORRYING that I would get yelled at, KNOWING that I probably had a cavity, and WAITING for them to decide my teeth’s fate. Sometimes they would drill. Sometimes they would lecture me on flossing. Sometimes I would get a clean bill of health.

Regardless of the outcome, I was a little ball of stress walking in. Every single time.

Now that I’m older, my dental hygiene has significantly improved. I’ve been using an electric toothbrush for years. I don’t drink soda, I don’t eat candy, and I generally take care of my mouth. I even bought those little floss pick things and manage to floss every once and awhile!

And we all know how hard flossing is. Mitch Hedberg said it best:

“People who smoke cigarettes, they say “You don’t know how hard it is to quit smoking.” Yes I do. It’s as hard as it is to start flossing.”

Anyways, my last cavity was in like 2008, and regular visits to the dentist were fine until 2013.

However, since I’ve moved so damn much since starting Nerd Fitness, my insurance has changed a bazillion times, and I have this irrational fear of the dentist, I’ve conveniently been “too busy” to go to the dentist for the past few years.

I used every excuse in the book for years as to why I couldn’t be bothered to get my teeth cleaned. It wasn’t my fault. I just had other things that had to happen first. For YEARS.

Can you see what’s REALLY happening here?

Obviously I know dental hygiene is really important. I have an insurance plan that covers a free teeth cleaning every six months, which means not going is a dumb thing to do. The sooner I go to the dentist, the sooner I can learn if there are any issues, and the sooner I can get rid of any hidden build-up before it becomes a problem.

Logically, I know all of these things. And yet it had been 3 years since my last dental visit.

Why? Because I was afraid.

In my head, I told myself: “If you don’t go to the dentist, then you can’t be told you have a cavity. If you can’t be told you have a cavity, then you don’t have one. Aka you have perfect dental health. There’s no ambiguity or anxiety. Problem solved!”

You might read that sentence and say, “Steve, you are being ridiculous. If you have a cavity, waiting LONGER to deal with it is only making the problem worse. You are a grown man that owns a fitness company. This is absurd.”

To those, people I say, “DON’T YOU THINK I ALREADY KNOW THAT!?” I’m not saying my thought process is rational or even intelligent here. In fact, I know it’s really really really dumb. I know how important it can be to take care of myself. I go to the gym 4 days per week. I get plenty of sleep! I eat pretty damn well! I really take care of myself.

And yet, my brain convinced me for 3 years to avoid the dentist and thus avoid judgment/pain/acknowledgment that my teeth aren’t perfect.

That is absurd, and yet… here we are.

Last week, my anxiety, shame, and guilt all came flooding back the second I walked down that dental office hallway, past cell after cell, until I reached mine. I felt like a character in the most recent Hostel or Saw movie.

Now, you might have read all of the above and can actually relate: “Ha! I’ve totally done the same thing! Can’t get in trouble if I don’t go right?! Can’t get a cavity if nobody tells me I have one! It’s science.”

Whichever camp you happen to fall in, I have a lesson for you.  

You might not relate to this irrational fear of the dentist, but I bet there’s a darkness your life that you’re avoiding too.

In your relationships, your job, or even looking in the mirror…

What’s hiding in the darkness?

Somebody left a comment on a recent article I wrote about shame, guilt, hero-worship, and offending people: “This isn’t anything that offended me, it just casts a light where I don’t want to look. I’m tired of doing this to myself. I’m done with fooling myself. My belly hitting the desk in front of me has pissed me off for the last time.”

We all do it!

As long as we pretend like whatever is hiding in the darkness doesn’t exist then we don’t have to confront it or deal with it. If we don’t address, acknowledge, or measure it, then we can pretend that this particular thing, obscured by darkness, isn’t real. And thus, we can go on naively innocent assuming all is well.

Even if the last time we looked in the darkness was years ago. Kind of like Schroedinger’s cat… my teeth were both perfect and imperfect at the same time – that as long as I didn’t look in the box both existed and thus I could continue judgment and acknowledgment-free.

And I get it, the darkness is scary!

The Darkness is also an awesome band from the mid 2000s, but that’s neither here nor there.

I’m reminded of the amazing dog cartoon you’ve definitely seen – he’s sitting there as a fire engulfs his surroundings. Despite this madness, he’s quietly drinking his coffee saying “this is fine.”

Some might say this is a dog resigned to his fate, like the captain of the Titanic going down with his ship. Might as well enjoy a cup of coffee, saying “this is fine” while the world burns.

Instead, I look at it from a different angle. Mostly because then all of this makes sense, and I can live out my dream of sharing this comic in a NF article and help you live a better life.

What if this dog is refusing to accept the fact that HIS HOUSE IS BURNING DOWN, and instead chooses to tell his brain, “This is fine. All is well. No need to panic.” Of course, had he panicked sooner, he could have just… left the building.   

I am this dog on fire when it comes to my teeth. Everything is fine! Don’t pay attention to your mouth. Just ignore it. If you don’t go to the dentist, you can assume your teeth are as perfect as the last time you had them cleaned. Even if that was years ago and one of your teeth sometimes hurts.

We need to confront the darkness, and we need to do it now. We can’t ignore the obscured parts of our lives we want to avoid and tell ourselves, “This is fine.”

Are you guilty of any of the following rationalizations?:

  1. If I don’t step on the scale, then I don’t need to address the fact that I have slowly put on 5 pounds a year for the past decade.
  2. If I don’t look at my bank statement, then I don’t need to address how little money I have and need to start saving. YOLOOOOO TIME TO BUY ANOTHER GADGET.
  3. If I don’t go to the doctor and get an annual physical, then I don’t have to get yelled at and have him tell me i’m overweight and at risk for Type-2 diabetes.
  4. If I don’t check my credit score, then I don’t need to address the fact that I have “the credit score of a homeless ghost” (shout out to New Girl) and address the fact that I have a spending and credit problem.
  5. If I don’t tell my kid that I found his drug stash, then I can go on naively assuming he’s still the little angel I raised him to be.
  6. If I don’t have this uncomfortable conversation with my partner, then I don’t need to address the fact that I’m in a loveless relationship or that I’m no longer attracted to them.
  7. If I don’t go see a therapist then I don’t have to confront the fact that my mom was a shitty parent and I’m doing the same thing to my daughter.
  8. If I don’t open my mail or answer my phone, then I can’t talk to the bill collector and avoid the fact that I’m three house payments behind. Lalalalala, can’t hear you.
  9. If I don’t take the red pill and see how deep this rabbit hole goes, then I don’t have to address the fact that I’m in a prison for my mind and I can go back to my blissfully ignorant life in The Matrix.

We have dark corners we purposefully avoid, and we don’t want to know what’s in them. Shining a bright powerful spotlight on the thing we don’t want to acknowledge can be horribly PAINFUL.  

In my mind, it’s also the grown-up thing to do. As we all try to do a bit more adulting (even me, at age 32), we need to confront the darkness. After all, we know the truth.

That through avoidance and refusal to peer into that darkness,and the longer we wait to confront what’s hiding in there, the WORSE it gets. That every day we wait to confront the problem, is making our eventual confrontation harder and harder on ourselves A simple cavity becomes sugery. Slightly overweight becomes obese. Obese becomes life threatening. Poor becomes broke.  And the whole time we’re sitting there going “this is fine.”

So help yourself, and go get a big damn flashlight.

Shine a light and own it.


There is a BIG challenge that comes with shining a light on something you’ve purposefully kept hiding in the darkness.

Whatever it is, it might be significantly WORSE than you ever thought possible:

  • That the scale is much higher than expected. Like 75 pounds heavier. FML.
  • That I actually have less than no money. I can’t believe I bought that crap last week.
  • That I have 6 cavities and need to get a tooth pulled. Shit.
  • That talking to a therapist absolutely destroys me and digs up all kind of mental issues and years of pain and abuse I’ve been avoiding.
  • That I can’t afford this house I’m underwater on, and need to move back home with my parents.
  • That this business was a stupid idea, and I need to declare bankruptcy.
  • That I am somehow a dog, and sitting in a building that’s actually on fire.
  • That I’ve somehow been living in The Matrix this whole time.
  • That we have a painful conversation with a spouse who we learn has been cheating on us.

If you’re not prepared for it, if you aren’t ready to handle an answer that MIGHT be worse than you expected… learning the truth might hurt. Badly.

If we’re not careful,, this truth can cause us to sink further into shame or depression. We might feel ashamed of how badly we’ve botched things. Or guilty that we let things get so bad. Or stupid and worthless for not asking for help years earlier instead of suffering in silence.

Which is what we’re all really afraid of, and why we avoid shining the light.

We assume the “not knowing” is safer and less painful than the truth. As long as we don’t know, it can never be worse than we think it could be.  

Unfortunately, the “not knowing” is also what keeps us prisoner, and keeps us from addressing the problem head on, and always leads to more heartache (or toothache, heyo!) for ourselves. And we can’t start solving the problem until we learn what it is, and how big it is.

Which means you need to walk into the darkness with NON-JUDGMENTAL acceptance (a tall order), use 20 seconds of courage, and shine a big damn spotlight on what’s lurking there.

This is the hard part, but also the most important.

Feelings of shame and self-blame are going to rush in. The challenge is not identifying with that stuff. When I felt stupid and embarrassed for not going into the dentist for so long, it was hard not getting caught up in those feelings. But once they pass, the clouds part and you realize: hey, I’m here and owning up to this. I can’t fix yesterday, so I feel pride for finally stepping up and addressing this issue. I’m alive, “this too shall pass.”

So accept responsibility for your actions and say: “Okay, holy crap that is worse than I expected. I am GLAD I caught it now rather than waiting even longer. What can I start doing today to fix this situation?”

In other words, shine a damn light and own it:

DO NOT be mad at yourself for letting it get this bad.  

DO NOT let yourself get depressed about how much further you just realized you have to go to climb out of the hole you suddenly find yourself in.

As Rafiki taught Simba in The Lion King: “The past can hurt. But the way I see it, you can either run from it or learn from it.”

DO NOT BE MAD AT HOW BAD THINGS ARE.

INSTEAD, BE PROUD OF YOURSELF for finally stepping up and addressing it.

As the saying goes, you are under no obligation to continue being who you were 5 minutes ago. The OLD you was the one that avoiding addressing these challenges. The OLD you was naive and stupid and young (I don’t care if the OLD you was 5 minutes ago).

The NEW you is older and wiser, and stepping up to take ownership and action.

You still might be scared poopless, but at least you’re doing something about it. Great work.    

Stand tall, aim that big-ass spotlight into the dark corner, and F***ING OWN what you find there.

When you say “Alright, what’s in here? I got this.” it can change your mentality from shame and avoidance to acceptance and action.

Your next step will be to take this new baseline and improve from there. Don’t compare yourself to the past you thought you were before the spotlight (e.g. I needed my teeth were perfect and healthy, but with the spotlight I discovered new problems).

Instead, set a new baseline based on what the light revealed and grow from there:

“I can’t believe I put on 150 pounds” becomes “Okay, I am 350 pounds today. Next stop is 349.”

“I can’t believe I am $35,000 in credit card debt since I got out of college” becomes “Okay, I am starting at $35,000. I can start paying this down immediately. ”

“I used to be [skinny/debt-free/mentally-healthy] and now I am [negative shame-based identity]” becomes “This is where I am today. What can I do right now?”

Thank you for putting up with my dental horror story, now it’s your turn.  Please leave a comment and answer the following questions:

Where is the shadow in your life that you previously didn’t want to shine a spotlight on?

Can you use 20 seconds of courage and then write a nonjudgmental sentence about what you’ve revealed?

What’s one action step you’re taking today to start improvement?

For the record, I ended up having to go back to the Dentist Two more times after this most recent visit (only one cavity though!), and I’ve already scheduled the next appointment in my calendar for 6 months from now.

-Steve, smiling

(kind of…my mouth is pretty numb at the moment)

###

Photo: regonold: jail


[Read More ...]
02/07/2017 10:07 AM
Shine a Damn Light

Time has no meaning in this godforsaken cell.

How long have I been sitting here?

Hours?

Days?

The windowless walls feel like they’re closing in around me. A single neon light above gives the room an eerie glow and makes every shadow a distorted monstrosity. There I sit, alone, nervously awaiting whoever comes through a lone door in the corner.

Next to me, a small table full of sharp and twisted instruments that will surely be used to inflict excruciating amounts of pain.

I tell myself to not look at them, and yet I can’t look away.

As I silently curse my predicament, I can’t help but think, “please get this over with.” After all, waiting is the worst part.

Actually, it’s the second worst. The worst, of course, is knowing that I have nobody to blame for this predicament but myself. Afterall, it was my choices that led me here.

The door opens and a woman enters. She quietly puts on a pair of rubber gloves and gives me a look that turns my blood cold. I am convinced her overly pleasant smile is hiding an absolutely masochistic psychosis.

“Hello Stephen. Shall we begin?” she says in an accent that I can’t quite place.

The metal chair activates, and slowly begins to recline into the floor.  

I stare up at the ceiling, slowly close my eyes, and quietly begin to panic.

For the first time in 3 years, I am at the dentist.

Why I hate the Dentist

You’re probably now saying, “Damnit, Steve! I thought you were actually in trouble. You’re just going to the dentist! You are a terrible person and I hope somebody kicks you in the shin today.”

Sorry about that. I promise this has a point and you will learn a valuable life lesson today.

If you couldn’t tell, I hate the dentist. In fact, I would say have an actual phobia of going to one. And last week, for the first time in 3 years, I got my teeth cleaned.

I’m not afraid of the dentist because of the sterility of the building, or because the dentist himself is scary, or the fact that it’s always uncomfortable for me.

It’s more deeply rooted in shame back to my childhood, believe it or not.

When I was younger I used to drink a lot of sugary soda. Sunkist and Sprite were my favorites. Oh and Starburst candy! I also have soft teeth. So it wasn’t surprising that I would eventually get a cavity – I remember it like it was yesterday, because I thought it was the end of the world. I saw it as a major character defect, and if I remember correctly, my mom had to console me that it didn’t make me a broken person. Despite this deep shame I felt about my teeth being imperfect, I didn’t want to accept it.

… And that led to more problems.

Every time I would go to the dentist, it felt like I was playing Russian Roulette. Sometimes I would get a good check-up. Sometimes I would get drilled.

And every time I got drilled, the shame came rushing back. And so going to the dentist became an actual fear of mine.

Every 6 months, I could feel the hairs on my neck instinctively stand up when I found out it was time for my routine cleaning. The car ride to the dentist with my mom felt like William Wallace’s ride to the chopping block: “I don’t know what you’re going to do to me, but please just get it over with.”

It was never the time in the chair that ruined me, it was the anxiety leading up to the moment the dental hygenist would get start.

WORRYING that I would get yelled at, KNOWING that I probably had a cavity, and WAITING for them to decide my teeth’s fate. Sometimes they would drill. Sometimes they would lecture me on flossing. Sometimes I would get a clean bill of health.

Regardless of the outcome, I was a little ball of stress walking in. Every single time.

Now that I’m older, my dental hygiene has significantly improved. I’ve been using an electric toothbrush for years. I don’t drink soda, I don’t eat candy, and I generally take care of my mouth. I even bought those little floss pick things and manage to floss every once and awhile!

And we all know how hard flossing is. Mitch Hedberg said it best:

“People who smoke cigarettes, they say “You don’t know how hard it is to quit smoking.” Yes I do. It’s as hard as it is to start flossing.”

Anyways, my last cavity was in like 2008, and regular visits to the dentist were fine until 2013.

However, since I’ve moved so damn much since starting Nerd Fitness, my insurance has changed a bazillion times, and I have this irrational fear of the dentist, I’ve conveniently been “too busy” to go to the dentist for the past few years.

I used every excuse in the book for years as to why I couldn’t be bothered to get my teeth cleaned. It wasn’t my fault. I just had other things that had to happen first. For YEARS.

Can you see what’s REALLY happening here?

Obviously I know dental hygiene is really important. I have an insurance plan that covers a free teeth cleaning every six months, which means not going is a dumb thing to do. The sooner I go to the dentist, the sooner I can learn if there are any issues, and the sooner I can get rid of any hidden build-up before it becomes a problem.

Logically, I know all of these things. And yet it had been 3 years since my last dental visit.

Why? Because I was afraid.

In my head, I told myself: “If you don’t go to the dentist, then you can’t be told you have a cavity. If you can’t be told you have a cavity, then you don’t have one. Aka you have perfect dental health. There’s no ambiguity or anxiety. Problem solved!”

You might read that sentence and say, “Steve, you are being ridiculous. If you have a cavity, waiting LONGER to deal with it is only making the problem worse. You are a grown man that owns a fitness company. This is absurd.”

To those, people I say, “DON’T YOU THINK I ALREADY KNOW THAT!?” I’m not saying my thought process is rational or even intelligent here. In fact, I know it’s really really really dumb. I know how important it can be to take care of myself. I go to the gym 4 days per week. I get plenty of sleep! I eat pretty damn well! I really take care of myself.

And yet, my brain convinced me for 3 years to avoid the dentist and thus avoid judgment/pain/acknowledgment that my teeth aren’t perfect.

That is absurd, and yet… here we are.

Last week, my anxiety, shame, and guilt all came flooding back the second I walked down that dental office hallway, past cell after cell, until I reached mine. I felt like a character in the most recent Hostel or Saw movie.

Now, you might have read all of the above and can actually relate: “Ha! I’ve totally done the same thing! Can’t get in trouble if I don’t go right?! Can’t get a cavity if nobody tells me I have one! It’s science.”

Whichever camp you happen to fall in, I have a lesson for you.  

You might not relate to this irrational fear of the dentist, but I bet there’s a darkness your life that you’re avoiding too.

In your relationships, your job, or even looking in the mirror…

What’s hiding in the darkness?

Somebody left a comment on a recent article I wrote about shame, guilt, hero-worship, and offending people: “This isn’t anything that offended me, it just casts a light where I don’t want to look. I’m tired of doing this to myself. I’m done with fooling myself. My belly hitting the desk in front of me has pissed me off for the last time.”

We all do it!

As long as we pretend like whatever is hiding in the darkness doesn’t exist then we don’t have to confront it or deal with it. If we don’t address, acknowledge, or measure it, then we can pretend that this particular thing, obscured by darkness, isn’t real. And thus, we can go on naively innocent assuming all is well.

Even if the last time we looked in the darkness was years ago. Kind of like Schroedinger’s cat… my teeth were both perfect and imperfect at the same time – that as long as I didn’t look in the box both existed and thus I could continue judgment and acknowledgment-free.

And I get it, the darkness is scary!

The Darkness is also an awesome band from the mid 2000s, but that’s neither here nor there.

I’m reminded of the amazing dog cartoon you’ve definitely seen – he’s sitting there as a fire engulfs his surroundings. Despite this madness, he’s quietly drinking his coffee saying “this is fine.”

Some might say this is a dog resigned to his fate, like the captain of the Titanic going down with his ship. Might as well enjoy a cup of coffee, saying “this is fine” while the world burns.

Instead, I look at it from a different angle. Mostly because then all of this makes sense, and I can live out my dream of sharing this comic in a NF article and help you live a better life.

What if this dog is refusing to accept the fact that HIS HOUSE IS BURNING DOWN, and instead chooses to tell his brain, “This is fine. All is well. No need to panic.” Of course, had he panicked sooner, he could have just… left the building.   

I am this dog on fire when it comes to my teeth. Everything is fine! Don’t pay attention to your mouth. Just ignore it. If you don’t go to the dentist, you can assume your teeth are as perfect as the last time you had them cleaned. Even if that was years ago and one of your teeth sometimes hurts.

We need to confront the darkness, and we need to do it now. We can’t ignore the obscured parts of our lives we want to avoid and tell ourselves, “This is fine.”

Are you guilty of any of the following rationalizations?:

  1. If I don’t step on the scale, then I don’t need to address the fact that I have slowly put on 5 pounds a year for the past decade.
  2. If I don’t look at my bank statement, then I don’t need to address how little money I have and need to start saving. YOLOOOOO TIME TO BUY ANOTHER GADGET.
  3. If I don’t go to the doctor and get an annual physical, then I don’t have to get yelled at and have him tell me i’m overweight and at risk for Type-2 diabetes.
  4. If I don’t check my credit score, then I don’t need to address the fact that I have “the credit score of a homeless ghost” (shout out to New Girl) and address the fact that I have a spending and credit problem.
  5. If I don’t tell my kid that I found his drug stash, then I can go on naively assuming he’s still the little angel I raised him to be.
  6. If I don’t have this uncomfortable conversation with my partner, then I don’t need to address the fact that I’m in a loveless relationship or that I’m no longer attracted to them.
  7. If I don’t go see a therapist then I don’t have to confront the fact that my mom was a shitty parent and I’m doing the same thing to my daughter.
  8. If I don’t open my mail or answer my phone, then I can’t talk to the bill collector and avoid the fact that I’m three house payments behind. Lalalalala, can’t hear you.
  9. If I don’t take the red pill and see how deep this rabbit hole goes, then I don’t have to address the fact that I’m in a prison for my mind and I can go back to my blissfully ignorant life in The Matrix.

We have dark corners we purposefully avoid, and we don’t want to know what’s in them. Shining a bright powerful spotlight on the thing we don’t want to acknowledge can be horribly PAINFUL.  

In my mind, it’s also the grown-up thing to do. As we all try to do a bit more adulting (even me, at age 32), we need to confront the darkness. After all, we know the truth.

That through avoidance and refusal to peer into that darkness,and the longer we wait to confront what’s hiding in there, the WORSE it gets. That every day we wait to confront the problem, is making our eventual confrontation harder and harder on ourselves A simple cavity becomes sugery. Slightly overweight becomes obese. Obese becomes life threatening. Poor becomes broke.  And the whole time we’re sitting there going “this is fine.”

So help yourself, and go get a big damn flashlight.

Shine a light and own it.


There is a BIG challenge that comes with shining a light on something you’ve purposefully kept hiding in the darkness.

Whatever it is, it might be significantly WORSE than you ever thought possible:

  • That the scale is much higher than expected. Like 75 pounds heavier. FML.
  • That I actually have less than no money. I can’t believe I bought that crap last week.
  • That I have 6 cavities and need to get a tooth pulled. Shit.
  • That talking to a therapist absolutely destroys me and digs up all kind of mental issues and years of pain and abuse I’ve been avoiding.
  • That I can’t afford this house I’m underwater on, and need to move back home with my parents.
  • That this business was a stupid idea, and I need to declare bankruptcy.
  • That I am somehow a dog, and sitting in a building that’s actually on fire.
  • That I’ve somehow been living in The Matrix this whole time.
  • That we have a painful conversation with a spouse who we learn has been cheating on us.

If you’re not prepared for it, if you aren’t ready to handle an answer that MIGHT be worse than you expected… learning the truth might hurt. Badly.

If we’re not careful,, this truth can cause us to sink further into shame or depression. We might feel ashamed of how badly we’ve botched things. Or guilty that we let things get so bad. Or stupid and worthless for not asking for help years earlier instead of suffering in silence.

Which is what we’re all really afraid of, and why we avoid shining the light.

We assume the “not knowing” is safer and less painful than the truth. As long as we don’t know, it can never be worse than we think it could be.  

Unfortunately, the “not knowing” is also what keeps us prisoner, and keeps us from addressing the problem head on, and always leads to more heartache (or toothache, heyo!) for ourselves. And we can’t start solving the problem until we learn what it is, and how big it is.

Which means you need to walk into the darkness with NON-JUDGMENTAL acceptance (a tall order), use 20 seconds of courage, and shine a big damn spotlight on what’s lurking there.

This is the hard part, but also the most important.

Feelings of shame and self-blame are going to rush in. The challenge is not identifying with that stuff. When I felt stupid and embarrassed for not going into the dentist for so long, it was hard not getting caught up in those feelings. But once they pass, the clouds part and you realize: hey, I’m here and owning up to this. I can’t fix yesterday, so I feel pride for finally stepping up and addressing this issue. I’m alive, “this too shall pass.”

So accept responsibility for your actions and say: “Okay, holy crap that is worse than I expected. I am GLAD I caught it now rather than waiting even longer. What can I start doing today to fix this situation?”

In other words, shine a damn light and own it:

DO NOT be mad at yourself for letting it get this bad.  

DO NOT let yourself get depressed about how much further you just realized you have to go to climb out of the hole you suddenly find yourself in.

As Rafiki taught Simba in The Lion King: “The past can hurt. But the way I see it, you can either run from it or learn from it.”

DO NOT BE MAD AT HOW BAD THINGS ARE.

INSTEAD, BE PROUD OF YOURSELF for finally stepping up and addressing it.

As the saying goes, you are under no obligation to continue being who you were 5 minutes ago. The OLD you was the one that avoiding addressing these challenges. The OLD you was naive and stupid and young (I don’t care if the OLD you was 5 minutes ago).

The NEW you is older and wiser, and stepping up to take ownership and action.

You still might be scared poopless, but at least you’re doing something about it. Great work.    

Stand tall, aim that big-ass spotlight into the dark corner, and F***ING OWN what you find there.

When you say “Alright, what’s in here? I got this.” it can change your mentality from shame and avoidance to acceptance and action.

Your next step will be to take this new baseline and improve from there. Don’t compare yourself to the past you thought you were before the spotlight (e.g. I needed my teeth were perfect and healthy, but with the spotlight I discovered new problems).

Instead, set a new baseline based on what the light revealed and grow from there:

“I can’t believe I put on 150 pounds” becomes “Okay, I am 350 pounds today. Next stop is 349.”

“I can’t believe I am $35,000 in credit card debt since I got out of college” becomes “Okay, I am starting at $35,000. I can start paying this down immediately. ”

“I used to be [skinny/debt-free/mentally-healthy] and now I am [negative shame-based identity]” becomes “This is where I am today. What can I do right now?”

Thank you for putting up with my dental horror story, now it’s your turn.  Please leave a comment and answer the following questions:

Where is the shadow in your life that you previously didn’t want to shine a spotlight on?

Can you use 20 seconds of courage and then write a nonjudgmental sentence about what you’ve revealed?

What’s one action step you’re taking today to start improvement?

For the record, I ended up having to go back to the Dentist Two more times after this most recent visit (only one cavity though!), and I’ve already scheduled the next appointment in my calendar for 6 months from now.

-Steve, smiling

(kind of…my mouth is pretty numb at the moment)

###

Photo: regonold: jail


[Read More ...]
02/07/2017 06:17 AM
Best Workout Leggings – in all price ranges!
Looking for a new pair of workout leggings? Look no further! Here's some of Team Fit Foodie's favorite workout leggings in all different price ranges.

“What workout leggings do you recommend?” is a frequently asked question so we decided to turn it  into a blog post —> and try on a bajillion pairs of leggings to find the very best. Linley and I set off on an adventure a few weeks ago to find the best workout leggings on the market...

Read More »


[Read More ...]
02/07/2017 12:13 AM
Fat Loss Confusion

I ran across this article by the creator of the Fat Burning Furnace (sorry I have not done a review of the program yet) Anyway Rob is talking here about something that we see a lot of in the fat loss industry and that is confusion about what to do, especially when we see people promoting concepts that seem to be in conflict with others. Take a quick read and see what you think.

By Rob Poulos, Fat Loss & Fitness Expert & Creator of ‘Fat Burning Furnace’

People are confused more than ever about how to burn fat.  They are confused about the best way to go about achieving the body they want.  They are confused about what works and what doesn’t, and the reasons why.  There are countless individuals slaving away in gyms and fitness centers around the country right now.

Many People Are Working Out Very Hard

They are working tirelessly, almost every day, on the treadmill, stair-climber, elliptical, etc. to burn those calories and fat. 

They also might be lifting weights several times a week for hours at a time to build some strength and muscle.  They might even join a few aerobics or spinning classes too.

They are probably also trying one of the latest diet strategies that promises miracle fat burning and weight loss.

They could also be spending a lot of money on the latest and greatest dietary supplements that could be that miracle pill that will aid in weight loss.

They are also carefully watching the scale as their main judge of fat loss progress.

If it goes up a pound or two, they may behave rashly and maybe even change up their entire workout or diet program! And of course there are others are doing variations on that same theme.

Working Too Hard Can Have Consequences

After all, this is the kind of stuff that many of the popular fitness and diet gurus typically recommend to burn fat.  But with so many different strategies and plans being pushed as the be all and end all, what happens is we tend to overboard.

And when that happens, we lose sight of what really matters in achieving lifelong fat burning, fitness and health¦the principles than many people don’t know about, most people have forgotten, and only a select few put to use to achieve lifelong health and fitness.  These are the same principles I used to drop over 40 pounds of unwanted body fat, keep it off, and revitalize my life!

With any exercise or nutrition program, you’ll probably lose some fat initially, but far too often the progress doesn’t continue or doesn’t come as fast as the person would like because they’re using a temporary mindset.

They’re only focused on the short term and one specific goal.  So they end up switching to something else, and the cycle continues until they’ve become consumed by this cycle of confusion.

I believe that this is one of the biggest, if not the #1 reason for the lack of fat loss and fitness progress that is being experienced by the masses of exercisers and dieters in the world.  They are jumping from one fad diet or exercise routine to another, while losing sight of what’s really important, and what really works.

Simply put, they are exercising far too much, not nearly intensely enough, and trying to adhere to unrealistic diet recommendations.

Rob’s Recommendations for Exercise for Fat Burning

If instead they focused on a long term plan, a lifestyle as it’s often called, and didn’t worry about ‘losing 10 pounds by summer’, they would find it far easier to do the right things most of the time.

And those right things include brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest.  The students of my Fat Burning Furnace method understand this and are reaping the life long health and fitness rewards because of it.  Are you?

6 Pack Abs
Claim your free copy of Rob Poulos’s “7 Secrets Of Permanent Fat Loss & Fitness” at his website: http://www.fatburningfurnace.com

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world’s most efficient method for fast and permanent fat loss with his “Fat Burning Furnace” system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

If you’re thinking about using the Fat Burning Furnace system yourself, but still have a few questions, make sure you visit the Frequently Asked Questions page.

Also, it may help to read about the success stories of others like you to see how people in similar situations have changed their bodies and their lives with the techniques in FBF.

Related posts:
  1. Fat Burning Furnace – Another review Dieting is a complicated subject, Fat Burning Furnace tries to change this. Even professional nutritionists disagree over the best way...
  2. Is Running Good for Weight Loss? Is Running Good for Weight Loss? When coupled with a sensible diet, any form of exercise can help you lose weight....
  3. Fat Burning Furnace Review Designed by Rob Poulos, Fat Burning Furnace is a loss program that shows you how you can get slimmer and...

[Read More ...]
02/06/2017 11:30 PM
Fat Loss Confusion

I ran across this article by the creator of the Fat Burning Furnace (sorry I have not done a review of the program yet) Anyway Rob is talking here about something that we see a lot of in the fat loss industry and that is confusion about what to do, especially when we see people promoting concepts that seem to be in conflict with others. Take a quick read and see what you think.

By Rob Poulos, Fat Loss & Fitness Expert & Creator of ‘Fat Burning Furnace’

People are confused more than ever about how to burn fat.  They are confused about the best way to go about achieving the body they want.  They are confused about what works and what doesn’t, and the reasons why.  There are countless individuals slaving away in gyms and fitness centers around the country right now.

Many People Are Working Out Very Hard

They are working tirelessly, almost every day, on the treadmill, stair-climber, elliptical, etc. to burn those calories and fat. 

They also might be lifting weights several times a week for hours at a time to build some strength and muscle.  They might even join a few aerobics or spinning classes too.

They are probably also trying one of the latest diet strategies that promises miracle fat burning and weight loss.

They could also be spending a lot of money on the latest and greatest dietary supplements that could be that miracle pill that will aid in weight loss.

They are also carefully watching the scale as their main judge of fat loss progress.

If it goes up a pound or two, they may behave rashly and maybe even change up their entire workout or diet program! And of course there are others are doing variations on that same theme.

Working Too Hard Can Have Consequences

After all, this is the kind of stuff that many of the popular fitness and diet gurus typically recommend to burn fat.  But with so many different strategies and plans being pushed as the be all and end all, what happens is we tend to overboard.

And when that happens, we lose sight of what really matters in achieving lifelong fat burning, fitness and health¦the principles than many people don’t know about, most people have forgotten, and only a select few put to use to achieve lifelong health and fitness.  These are the same principles I used to drop over 40 pounds of unwanted body fat, keep it off, and revitalize my life!

With any exercise or nutrition program, you’ll probably lose some fat initially, but far too often the progress doesn’t continue or doesn’t come as fast as the person would like because they’re using a temporary mindset.

They’re only focused on the short term and one specific goal.  So they end up switching to something else, and the cycle continues until they’ve become consumed by this cycle of confusion.

I believe that this is one of the biggest, if not the #1 reason for the lack of fat loss and fitness progress that is being experienced by the masses of exercisers and dieters in the world.  They are jumping from one fad diet or exercise routine to another, while losing sight of what’s really important, and what really works.

Simply put, they are exercising far too much, not nearly intensely enough, and trying to adhere to unrealistic diet recommendations.

Rob’s Recommendations for Exercise for Fat Burning

If instead they focused on a long term plan, a lifestyle as it’s often called, and didn’t worry about ‘losing 10 pounds by summer’, they would find it far easier to do the right things most of the time.

And those right things include brief, progressive, and intense resistance training, eating a diet full of nutrient rich foods, drinking tons of water, and getting plenty of quality sleep and rest.  The students of my Fat Burning Furnace method understand this and are reaping the life long health and fitness rewards because of it.  Are you?

6 Pack Abs
Claim your free copy of Rob Poulos’s “7 Secrets Of Permanent Fat Loss & Fitness” at his website: http://www.fatburningfurnace.com

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world’s most efficient method for fast and permanent fat loss with his “Fat Burning Furnace” system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

If you’re thinking about using the Fat Burning Furnace system yourself, but still have a few questions, make sure you visit the Frequently Asked Questions page.

Also, it may help to read about the success stories of others like you to see how people in similar situations have changed their bodies and their lives with the techniques in FBF.

Related posts:
  1. Fat Burning Furnace – Another review Dieting is a complicated subject, Fat Burning Furnace tries to change this. Even professional nutritionists disagree over the best way...
  2. Is Running Good for Weight Loss? Is Running Good for Weight Loss? When coupled with a sensible diet, any form of exercise can help you lose weight....
  3. Fat Burning Furnace Review Designed by Rob Poulos, Fat Burning Furnace is a loss program that shows you how you can get slimmer and...

[Read More ...]
02/06/2017 07:45 PM
Ingredient of the Week: 10 Sweet & Savory Apple Recipes

Crunchy, crisp, sweet and tart — apples are one of the most versatile fruits. They are loaded with vitamin C and fiber and far from just a lunchbox snack or pie filling. They are great in salads, sauces, sandwiches and more. With gorgeous hues ranging from deep red and light pink to pale green and golden yellow, apples are a great complement to any dish. Try out these 10 sweet and savory apple recipes.

1. APPLE PIE BREAKFAST BOWL | MYFITNESSPAL’S RECIPES

Shake up the way you drink smoothies with Fit Foodie Finds‘ apple pie smoothie bowl. This is a no-fuss recipe pumped with fiber from rolled oats. Some delicious topping ideas are chia seeds, toasted pecans, sunflower seeds and, of course, apple chunks! If sugar is a concern, swap out the vanilla Greek yogurt for plain. Recipe makes 1 serving.

Nutrition (per serving): Calories: 357; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 110mg; Carbohydrate: 65g; Dietary Fiber: 6g; Sugar: 37g; Protein: 15g

2. SPICED PORK TENDERLOIN WITH SAUTEED APPLES | MYFITNESSPAL’S RECIPES

Here’s a twist on pork chops and applesauce: Cooking Light’s spiced pork tenderloin served with sautéed apples. The lean pork medallions are rubbed in a sweet spice coating and cooked in a cast-iron skillet. The apples get a savory treatment, sautéed with shallots and thyme. This high-protein, low-carb recipe is quick to make and, once you taste it, quick to vanish! Recipe makes servings 4 at 3 pork medallions + 1/2 cup apples each.

Nutrition (per serving): Calories: 244; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 89mg; Sodium: 354mg; Total Carbohydrates: 13g; Dietary Fiber: 3g; Sugars: 9g; Protein: 24g

3. HEALTHY APPLE-CINNAMON CHIA SEED PUDDING | HELLO GLOW

Tired of your usual morning oatmeal? Have a dessertlike breakfast filled with healthy fats and fiber that will keep you full until lunch. Feel free to use any type of nondairy milk, or customize the pudding with your favorite fruits and spices. Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 350; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 45g; Dietary Fiber: 23g; Sugar: 16g; Protein: 8g

4. CHIPOTLE APPLE SWEET POTATO SALAD | LOVE AND LEMONS

Colorful and packed with flavor, this salad is a summer-fall harvest in a bowl. The combination of roasted sweet potatoes and apples tossed in a smoky chipotle dressing will tingle your taste buds. This salad can be served as a side dish or stand-alone meal. Recipe makes 2 servings.

Nutrition (per serving): Calories: 275; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 111mg; Carbohydrate: 40g; Dietary Fiber: 8g; Sugar: 15g; Protein: 6g

5. CHICKEN THIGHS WITH ROASTED APPLES AND GARLIC | COOKING LIGHT

Roasted cinnamon apples are paired with tender chicken thighs for a flavorful, one-pan meal. Serve this dish with a fresh salad or sauteéd greens for a simple and hearty dinner. Recipe makes 4 servings at 2 thighs and 2/3 cup apple mixture each.

Nutrition (per serving): Calories: 256; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 78mg; Sodium: 483mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 16g; Protein: 22g

6. APPLE SWEET POTATO SOUP | EAT. DRINK. LOVE.

Sweet potatoes and Honeycrisp apples make this velvety soup a warm and satisfying meal. You can easily make a big batch and freeze leftovers for another meal. Recipe makes 4 servings.

Nutrition (per serving): Calories: 111; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 159mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 9g; Protein: 1g

7. TURKEY APPLE & CHUTNEY SANDWICHES | MYFITNESSPAL’S RECIPES

A creamy chutney-based spread takes this turkey-apple sandwich, courtesy of The Salt Solution Cookbook, from ordinary to exciting. Serve with a piece of fruit for a complete brown bag lunch. If you don’t have chutney on hand, substitute 1 tablespoon of apricot jam and a pinch of curry powder. Recipe makes 2 servings at 1 sandwich each.

Nutrition (per serving): Calories: 254; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 23mg; Sodium: 578mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 12g; Protein: 19g

8. APPLE AND GOAT CHEESE FLATBREAD | A CUP OF JO

Whip up this five-ingredient flatbread that requires only 10 minutes to bake. Crisp apples pair wonderfully with creamy goat cheese for a sweet and savory balance of flavors. This flatbread is suitable for any occasion — lunch, dinner or a party appetizer. Recipe makes 2 servings.

Nutrition (per serving): Calories: 270; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 5mg; Sodium: 228mg; Carbohydrate: 28g; Dietary Fiber: 5g; Sugar: 6g; Protein: 9g

9. EASY APPLE CINNAMON WAFFLES | MYFITNESSPAL’S RECIPES

Brighten up your morning routine as the warm aroma of apples and cinnamon wafts straight from your waffle iron! Pair your waffle with a drizzle of honey or enjoy with fresh fruit. Note: For a more tender waffle, allow time for the starch to absorb the liquid and the gluten to relax. You can cook all the waffles at once and freeze extras for future breakfasts. Or, just make them one at a time, since the batter can be refrigerated up to three days. Recipe makes 4 servings at 1 waffle + 2 tablespoons yogurt + 1/2 teaspoon powdered sugar each.

Nutrition (per serving): Calories: 309; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 98mg; Sodium: 84mg; Carbohydrate: 56g; Dietary Fiber: 6g; Sugar: 15g; Protein: 14g

10. 5-MINUTE CHICKEN QUESADILLA | HEALTHY NIBBLES AND BITS

Put together a protein-packed lunch in just five minutes. This tasty quesadilla is filled with melted cheese, crunchy apples and sliced deli chicken breast. Make this easy and filling recipe the next time when hunger strikes. Recipe makes 1 serving.

Nutrition (per serving): Calories: 365; Total Fat: 15g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 70mg; Sodium: 647mg; Carbohydrate: 31g; Dietary Fiber: 6g; Sugar: 9g; Protein: 31g


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02/06/2017 07:45 PM
Fit Tips: Hacks for Healthier Travel [Video]

When we asked you what challenges kept you from staying consistent with exercise, travel was a top offender. Traveling is an awesome part of life — but it can also take a toll on your body.

While there are plenty of things that require your attention on the road (Delayed flights! Business meetings! Squeezing in time with local friends! Dinner out!), your workout doesn’t have to take a backseat to your busy travel schedule.

So, pack your bags for a new kind of travel, and hit the road with your health top of mind.

Join the conversation in the comments below: What do you do to stay on track when you are traveling?

READ MORE:
> 8 Travel-Friendly Bodyweight Exercises You Can Do Anywhere
> Dietitian-Approved Tips and Snacks to Eat When Traveling
> Healthy Holiday Travel Tips
> What the FAFH? 5 Keys to Eating on the Road


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12/05/2016 05:08 PM
Discoveryâ„¢ Series Angled Leg Press Instructional Video

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Queenax at Bromölla Gym - Swedish

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Queenax at Bromölla Gym

10/28/2016 02:47 PM
Queenax at Bromölla Gym - English

10/27/2016 01:21 PM
Queenax Promotional Video

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Queenax Exercises - In-Club Video

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EFX® 800 : après avoir inventé la catégorie, nous la perfectionnons

10/25/2016 02:19 PM
Precor & Spinning à l'Alpe d'Huez

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Running on the AMT

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Precor Treadmill HIIT Workout