Welcome to my first fitness and nutrition column for Castanet. I am very excited to share with you my 25+ years of fitness experience and knowledge. Please get excited about your health and fitness and email me with any questions you have. Maybe my answer can help you get motivated and driven to succeed. I say this to all the young athletes I train and now to all of you… “Now is your chance to be amazing”!

Fitness and physical activity is slowly taking a backseat to an over burdened and busy lifestyle. If that doesn’t apply to you then you must be part of the other group that spends countless hours on Twitter, Facebook, or have your face glued to your computer screen or cell phone waiting for the next incoming email or text message. Hey, I love technology as much as the next person but could you please give it a rest. Put your phone away and take care of your body. It is difficult to fix a broken down body so please look after the one you’re given.

Two things that will change your health (or life) forever:

1. Exercise Daily Yes, EVERY DAY! Improve your strength, go for a walk, reduce body fat, or whatever you feel is lacking for YOUR body. For the love of Mike...stop making excuses and get moving!

2. You are NOT a Human Garbage Can! Read my lips…The human body will NOT become healthy, sustain its health, ward off ailments, disease or sickness, and without a doubt, WILL NOT, repeat NOT, give you the long term quality of life you gratuitously take for granted. This I promise you. Now give me that donut.

Nutrition Suggestions:

Carry a water bottle with you at ALL times. Full of water preferably!

Drink at least 16 oz. water, 30-60 minutes before ANY exercise. Hydrate your system.

Drink an 8-10 oz. glucose drink within 30 minutes following exercise for carb and electrolyte replacement.

Space meals 3 ½ to 4 hours apart. Don’t snack in between. Your stomach needs time to digest and empty. Eat at the same time each day if possible. Equal sized meals at each sitting are preferred.

Multi-Vitamins (Don’t cheap out!), Essential Oils (liquid preferred), Amino Acids, Powdered Greens. Do the research on supplements.

Eat these foods regularly: Berries, Tomatoes, Rice, Couscous, Oatmeal, Whey Protein, Olive Oil, Nuts, Salmon, Chicken.

Exercise Suggestion #1: The 12 Minute “Guerilla Cardio”

Add this to your current or new routine every other day. Use the Elliptical Machine.

1. “Warm-up” for 4 minutes (low tension level, 70-80 rpm) and elevate your heart rate to about 100 BPM.
2. For the next 4 minutes, (increased tension level) you will sprint (90-100 rpm) for 20 seconds followed by a slowdown period (60 rpm) of 10 seconds. You will repeat this cycle “8” times until the 4 minutes is reached or you are too fatigued to continue. Do not sprint if short of breath. Stop briefly or reduce level and then continue to 4 minutes.
3. “Cool-Down” for the final 4 minutes. Heart rate will drop back down to around 100 BPM.
4. Now… Stretch.