How To Party Like An Animal and Survive

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The gang is all getting together tonight to party.  They are so excited, but you have committed to eating clean and lean.  You really want to go out with your friends, but how in the world are you going to maneuver the maze of the typical party fare?  From the moment you enter the door someone is handing you a glass of some sugar laden social lubricant. As you stealthily scan the table of dynamite finger foods, searching for something that won't blow you up, you wonder how you can survive the mine field of assorted goodies.  You have to eat something or you may insult the host. You have to imbibe in a few drinks.  I mean, really, who wants to be the party-pooper!  How do you arm … [Read more...]

Fitness Is A Balancing Act

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http://youtu.be/nNHePOZb7sY Is balance a sign of good fitness or is it a matter of practice makes perfect?    The fact is, balance is not necessarily a reflection of fitness.  Sure, it helps to have the muscle strength and eye-hand coordination that develops with exercise, but when it comes to balance, if you don't use it you lose it.  We have an incredible ability to balance built into an equilibrium monitoring system in our inner ear, but the effectiveness of that system can deteriorate with disuse. Why do older folks have more problems with maintaining balance?  Is it loss of a center of gravity, nervous system control, inner ear problem, diminishing eye sight, or simply if … [Read more...]

5 Minute Rundown On Current Health Research

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Imagine spending 3 days, walking from one room to the next, every 20 minutes, listening to some of the world's leading authorities speak on current health issues.  I had the honor of attending such an event at the Ancestral Health Symposium in Atlanta, this past weekend.  I tweeted @HlthCoachPenny as fast as my fingers could type, to relay morsels of info across the airwaves. Below is a brief synapsis of my most popular tweets: 'Presenter from New Zealand told me he respects us Paleo/Primal/Real foodies from the USA because we are bombarded with crap food.' 'Intermittent fasting, carbohydrate restriction & intermittent intense exercise - protocol for cancer patients'- … [Read more...]

I Challenge You!

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Do you need a challenge to stay motivated, to keep moving forward in life, to not slip into complacency? It could be as simple as deciding to use the stairs instead of the elevator, or as rigorous as completing an obstacle race.  Whatever you choose to be the force that propels you forward out of the doldrums rest assured, that by simply taking action, you will be better than you were before. By challenging yourself to reach a new goal you will have progressed. You will no longer be stagnant.  It really doesn't matter if you win or lose, either way, you will have initiated change.  You will have initiated growth.  You will be victorious. That is why I decided to do an obstacle race … [Read more...]

MovNat: REAL Fitness

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  I recently took a survey for ACSM (American College of Sports Medicine), the most highly respected personal training certification in the world.  It was to determine the fitness trends of the future, what are the fads, and what is here to stay. Of course, it mentioned Crossfit and Zumba, plus some really unusual trends such as Hula-Hoop and Prancercise. I was shocked to see that they missed the oldest form of exercise that is making a roaring comeback: MovNat. Moving Naturally. If you haven't heard of MovNat, it's only because you have forgotten. I'm here to refresh your memory. The man on the cover of this magazine is the founder, Erwan Le Corre, here is an excellent interview … [Read more...]

My Recipe For A Lean, Fit, Happy, Healthy Life

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I recently received an email from a client asking what I recommend most for staying lean and fit. I posted the answer on my Facebook page 'Health Coach Penny', and got more 'likes' than any other post, so I thought you might like to take a look at my recipe for staying lean, fit, happy and healthy. 1) It starts with sleep. I need at least 8 hours, yours may be a little less or a little more.  Read to learn why sleep is so important.  2) Eat veggies, fish, meat, fowl, eggs, nuts and seeds, and a little fruit (mostly berries). That's it. You can't exercise off the weight. If you believe in the 'burn off the calories with exercise to lose weight' theory then you will have to run 35 miles … [Read more...]

Is Your Desk Making You Fatsickandnearlydead?

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How many hours each day do you sit?  Now, I don't like being the bearer of bad news, but you may want to stand up while you read this.   Did you know that sitting all day can literally kill you! In a recent study it was found that women who sit 6 hours a day were 37% more likely to die, and men 17%, during the course of the study.  It has also been linked to dramatic increases in colon cancer, type II diabetes, obesity, cardiovascular disease, and depression.  It's not just the ergonomics of it, it is also the metabolic and systemic damage that occurs because of the slothfulness of sitting.  It all boils down to, 'If you don't use it you lose it'.  So why not just head out and do a … [Read more...]

Become a Fat Burning Machine!

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Oh yeah...I bet that title got your attention.  Everyone wants to know how to rev up their metabolism and access that seemingly endless supply of bodyfat, turning those love handles and saddlebags into fuel.  So how do you get that big blob of fat to turn into big logs of fuel?  Isn't that what bodyfat is designed for anyway...to be our body's alternative fuel source when it runs out of glucose and glycogen (instant and stored carbohydrates), right?  So why is it so hard to burn off that bodyfat and melt away the pounds?  Could it be you are taking in too many calories so your body just doesn't need to pull from it's fat stores, or could it be you aren't exercising enough to burn it … [Read more...]

Are You Under-Minding Your Training?

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Pressure makes diamonds. Train hard win easy. Never surrender. These are some of the motivational motto's that Americans thrive on.  With the Olympic trials in full swing we are even more aware of how hard we strive to become 'the best we can be'. So how do you know how much of a good thing is too much?  Are you over-training?  Are you over-working? Over-working is similar to when an athlete over-trains.  When they exercise, practice, drill, rehearse and compete too much.  When they over do it, their mind dulls and their body weakens with fatigue.  They get stuck.  They feel slow, stagnant and beat. When exercise, work, etc., is done in moderation it is healthy, but when you over do … [Read more...]

Paleo Bumper Sticker

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                          Tell The World You Speak Paleo                   Choose Your Characters and Order Here. I dislike labels. They are confining.  When a label is attached to a person, place or thing it becomes too restrictive and close minded.  With nutrition it is no different.  Especially with the onslaught of nutrition research that is coming at us at lightning speed, with the advent of computers, in the new millennium. For those reasons I don't like to label my approach to nutrition as "Paleo", but for many other reasons it is the only label I embrace.  It has transformed my health and the health of hundreds of my clients.  I have … [Read more...]