iFitness, Your Workout Buddy

I'm about to introduce you to your very own personal workout buddy. If you haven't already heard about it, the iFitness app for the iPhone/iTouch is one of the best complements to any workout program. It offers a complete workout encyclopedia that's portable, electronic, and easy to use. 

One of the most important principles of weight training is the principle of progressive resistance. In short, the only way for your body to get stronger and/or build more muscle is if you challenge it to lift more than it's accustomed to. For example, if every time you bench you lift 150 pounds, never any more, your body would get really freaking good at benching 150, but you wouldn't get any closer to hitting 160. Your body adapts to lifting 150 pounds, but it won't get any stronger/bigger in the process. This is commonly referred to as a plateau.

A workout log is the best way to ensure that you're constantly progressing and lifting more weight. Typically I advocate bringing a notebook to the gym and writing down all of the exercises, sets, and the weights you've used. By writing everything down you can refer back to it during your next workout and build off of your past workouts. But lets be realistic, no one wants to carry around a stupid notebook and write everything down...it's just not practical or easy. That's where iFitness comes it. 

Functions + Features

Home Screen with Muscle Diagram

1. Design your own workouts. iFitness contains a library of over 100 different exercises searchable by body part. It also gives you the option to add your own exercises that may not be in the database. Using these exercises you can build and store custom workout programs that precisely fit your exercise needs.

2. Exercise pictures and videos. For each pre-programmed exercise, iFitness provides a picture and video demonstrating the proper form. If you ever forget how to do an exercise correctly you can quickly pull up a picture/video to refer to.

3. Log your workouts. iFitness lets you log every single rep, set, and exercise electronically. It also gives you easy access to past exercise logs so that you can quickly view how much you lifted for a specific exercise in past workouts. 

Log your workouts

4. Track and analyze your progress. Aside from simply looking at past logs, iFitness has built in graphs so that you can visually see how much you've progressed over the course of a few workouts. It also offers an export to excel feature if you wish to analyze the logs further. 

5. Rest timer. iFitness has built in rest timers for 60 and 180 seconds directly on the exercise tab.


6. Library of routines. iFitness comes pre-programmed with 20 different exercise programs aimed at a variety of different goals. Programs include: ab defining, weight loss, muscle building, strength building, business travel, expert golf, baseball conditioning, and others.  


7. Weight and body measurements tracker. Track your weight, body fat %, and body part measurements electronically. It also allows you to upload photos for "before and after" use. 


8. BMI calculator. Easily enter your height, age and sex, and weight to get your BMI. 

Track your progress

In my experience iFitness is the most comprehensive and versatile workout app available. Get it on iTunes here for the low price of $1.99.

8 Reasons Why You NEED to Add Flaxseeds to Your Life

One of the healthiest foods in the world may be one you've never heard of or know nothing about (unless you know or live with me). Over the past year or so I've noticed manufacturers adding flaxseeds to everything...peanut butter, cereal, multi-grain bread, english muffins, and many other popular products. I'm ecstatic that they're finally making their way into the american diet, but I'm still not sold that anyone really has any idea what these little seeds can do for your health. These little, nutty tasting seeds could be one of the biggest health revelations in recent times. For so few calories, they're probably the most nutrient-dense foods that exists. They might also be the best protector of your body's motor, the heart. But they're little seeds...how could they possibly be THAT healthy? Well they are, and here are 8 reasons why.


1. Omega-3 fatty acid content + Anti-inflammatory benefits. Flaxseeds most prominent health benefit is their ridiculously high Omega-3 content in the form of alpha-linolenic acid. Omega-3s are vital for their anti-inflammatory properties. Consuming Omega-3s regularly can help reduce the inflammation that plays a major role in developing conditions such as asthma, arthritis, migraines, and osteoporosis.

Check out the chart above, it lists the ten foods with the highest % DV content of Omega-3s. Surprisingly, flaxseeds offer more than 1.5x the Omega-3 content of salmon for nearly 1/3 of the calories! If you dislike fish, but still want the benefits of omega-3s, flaxseeds represent a more stomachable and cheaper alternative. Keep in mind they're also a much better source.


2. Heart health. If you're at risk for heart disease or have high cholesterol, flaxseeds may be extremely beneficial to you. Omega-3 consumption reduces the formation of blood clots. Clot reduction is incredibly important in preventing heart attack, coronary heart disease, and stroke. Omega-3s also play a HUGE role in reducing total cholesterol, LDL-cholesterol, and triglycerides. Studies have even shown that eating flaxseeds regularly can produce similar cholesterol-lowering effects to those produced by statin drugs. Additionally, flaxseeds are extremely rich in fiber. Diets high in fiber can help lower cholesterol levels, stabilize blood sugar, and have been shown to reduce the risk of coronary heart disease.

3. Lower blood pressure and reduction of hypertension. Flaxseeds' Omega-3 content significantly reduces both systolic and diastolic blood pressure.


4. Rich in magnesium. Magnesium can help keep airways relaxed, thus reducing the severity of asthma. Magnesium also lowers blood pressure, promotes relaxation, and decreases one's risk of heart attack/stroke.


5. Colon health. Omega-3s protect colon cells from toxins and free-radicals, which helps prevent colon cancer.

6. Bone health. Inflammation is a major cause of poor bone health, bone turnover, arthritis, and osteoporosis. One of the primary causes of excessive inflammation is higher than normal Omega-6 to Omega-3 ratios. Typical humans have ratios upwards of 10:1, a ratio that is extremely high. Consuming alpha-linolenic acid, the Omega-3 fatty acid found in flaxseeds, can help reduce the ratio to an anti-inflammatory level, ideally 2:1. Frequent consumption of flaxseeds can positively benefit Omega 6:Omega-3 ratios and protect your bones. 


7. Prostate health. Flaxseeds have been shown to slow prostate tumor growth. 


8. Very high lignan content promotes women's health.  Lignans are a chemical compound found in plants, and one of the major classes of phytoestrogens. Lignans are a powerful antioxidant and anti-inflammatory. Lignans are particularly relevant in promoting breast health, most notably preventing breast cancer. One study even revealed a 58% reduction in the risk of breast cancer with regular lignan consumption! How? Phytoestrogen has a chemical structure that's very similar to estrogen, but that don't stimulate breast cells as much as natural estrogen. Because of this phytoestrogens don't cause breast cells to grow, which decreases the overall risk of developing cancer. Lignans also promote regular ovulation, reduce hot flashes, and can help restore hormonal balance during the menstrual cycle (reducing symptoms associated with menstruation). 


How do I get/eat these things? Flaxseeds are available at pretty much any grocery store. One critical thing to note is that flaxseeds must be ground up, much like coffee, before eating. If you don't grind them than your body won't be able to absorb the majority of the nutrients. A coffee grinder or food processor works. Also, do not buy pre-ground flaxseeds...always grind them fresh. Pre-grinding exposes them to oxidation, which can accumulate a serious amount of free-radicals. Ground flaxseeds are a great addition to yogurt, cottage cheese, oatmeal, salad, and chicken. Start experimenting and make them a regular part of your diet. 

Situational Training

I love Jersey Shore...it's freaking hilarious. If you haven't seen this Vitamin Water YouTube video check it out, it's pretty amazing.

The World's Healthiest...and Most Delicious Turkey Chili

I'm always looking to invent new recipes that taste incredible and are ridiculously healthy. Last Sunday I was waiting anxiously for the Carolina Panthers game to start (my favorite football team) and I had a spontaneous craving for chili. I didn't want any ordinary chili though...I wanted uber healthy, protein packed chili that delivered a spicy punch. I went to the grocery store, picked up a few ingredients I thought would add robust flavor, and within two hours I had concocted a pot of the most delicious chili I've ever had. Every single ingredient used has numerous health benefits...every one! This chili is loaded with muscle building protein, belly-filling fiber, and disease fighting antioxidants, lowers cholesterol and blood pressure, burns calories through thermogenesis, prevents inflammation, promotes positive heart, digestive, and gastrointestinal health, and even controls blood sugar levels. I really don't understand how something so healthy could taste so incredibly good. Here's how to replicate this hearty, delicious, and nutritious recipe.


What you'll need:

• 2 lbs lean ground turkey (93% lean or more). Ground turkey is an incredible source of protein, iron, vitamin B6 and B12, riboflavin, niacin, selenium (a powerful antioxidant), phosphorus, potassium, and zinc. Swapping out lean turkey for beef cuts out a significant amount of fat, saturated fat, and calories.
• 1 hot green chili pepper. Chili peppers contribute vitamin A and have been shown to fight inflammation, serve as a natural pain reliever, reduce cholesterol and triglyceride levels, clear sinus congestion, boost immune function, and aid in weight loss through themogenesis. Thermogenesis is the process by which your body raises its core temperature, burning both calories and fat. 1 chili pepper also provides 182% of your daily value of vitamin C. 
• 3 tbsp tomato paste
• 1.5 cans canned Tuttorosso crushed tomatoes. Tomatoes contain high levels of vitamin C and and the carotenoid lycopene, a potent antioxidant. Lycopene has been shown to protect against a wide variety of cancers, including colorectal, breast, prostate, endometrial, lung, and prostate. Tomatoes also promote good colon and prostate health.
• 3 cloves garlic. Garlic helps control blood pressure by thinning blood, it raises HDL (good) cholesterol and prevents LDL (bad) cholesterol from building up, and even improves immune function. Pretty potent for a spice.
• 1 sweet white onion. Mainly for flavor, but contributes moderate levels of potassium. 
• 6 leaves fresh basil. Contains high levels of vitamin K and beta-carotene, a powerful antioxidant. Basil has also been shown to have anti-inflammatory properties. 
• 1 can red kidney beans.
• 1 can white cannellini beans. Both types of beans contain extremely high levels of protein and belly-filling, cholesterol lowering fiber (1 cup provides ~46% DV of fiber, that's a ton!). The fiber in beans helps control blood sugar levels from surging after a meal and promotes heart and gastrointestinal health. Beans also provide thiamin for memory, iron, molybdenum, tryptophan, and the antioxidant manganese. 
• Extra virgin olive oil. A study in Greece showed that consuming olive oil daily results in a 47% decrease in the risk of coronary heart disease. 47%! Olive oil is the world's best protector of the heart. Consuming olive oil regularly can significantly lower LDL cholesterol and blood pressure, controls blood sugar levels, improves insulin sensitivity, and even prevents the accumulation of belly fat. It's also loaded with polyphenols (antioxidants). This stuff is liquid gold...start using it as often as possible. 
• 1 cup chili powder. For flavor.
• 3 tbsp cayenne pepper. See chili pepper. Add more cayenne if you want it spicier.  
• 1/2 cup cumin. Cumin provides iron, benefits the digestive system, and even displays anti-carcinogenic properties. 
• Brown rice. Complex carbs and fiber for long lasting energy.

Steps

1. Grab a huge pot and heat it up on the stove over low heat. The heat must be kept low so that nothing burns. The heat should stay on a low setting the entire time. Coat the bottom of the pot with a generous layer of extra virgin olive oil.
2. Mince up the garlic and chop up the onion. Place both into the pot and let them cook in the oil until they turn translucent / begin to turn golden brown. DO NOT burn the garlic, it will ruin the entire recipe. This is a really critical step, but luckily it's the last part that requires any attention. 
3. Once the garlic and onions have begun to brown add the lean ground turkey meat. Stir the turkey around with the olive oil and allow it to cook until it turns brown/dark grey. Once the turkey has turned brown drain any excess oil that's left in the pot, but make sure not to lose any of the garlic or onions.
4. Finely chop up the basil leaves and chili pepper.
5. Add the basil, chili pepper, tomato paste, crushed tomatoes, chili powder, cayenne pepper, and cumin. 
6. Stir all of the ingredients together, cover it with a screen, and let it simmer for 30 minutes. 
7. Begin to cook the brown rice in a rice cooker (if you have one), if not make it over the stove or in the microwave (won't taste as good though).
8. After 30 minutes of simmering add both cans of beans. At this point taste the chili. If you want it spicier add more cayenne pepper and/or chili powder.
9. Let the chili simmer for an additional 25 minutes.
10. Mix with brown rice, or if you don't want the carbs eat it plain.
11. Enjoy!!

Total time: ~ 1 hour 15 minutes

How NOT To Look Like an Idiot at the Gym

You don't want to look like a clown in the gym

I can't even tell you how many idiots I see at the gym each day. Me, as well others who workout regularly, have developed a keen eye for spotting gym "noobs" who have absolutely no idea what they're doing. It's not that I care that people look dumb when working out...I really don't, what bothers me is a) that people are cheating themselves out of a solid workout and b) that they make the gym environment less enjoyable for everyone else. Where do you think all of the stereotypes about regular gym-goers came from? Those jackasses. Abide by the following ten rules of gym etiquette and you'll instantly look more experienced and professional, but most importantly you'll give others the best possible chance to have a kick ass workout.

IDIOT!

1. Get the !@#$ off your cell phone. This is my #1 pet peeve among all else, even more so than the lazy ass people who stand still on the airport moving walkways (they're not rides). The gym is a place to bust-ass and work hard, NOT check your voice mail, text, make calls, or check e-mail. If you're on your phone your work ethic is immediately discredited and you appear as if you really don't give a shit about what you're doing. Exercise with purpose and with intensity...it's the only way you'll achieve your goals. Get rid of all the distractions, your cell phone is a biggy. My only exception to this is the iPhone because of it's iPod functionality.

2. Put back your weights. If you use dumbbells or load a barbell, be courteous and return what you used back to its original spot. I have two major reasons for this. 1) If a barbell is loaded or dumbbells are sitting next to a bench it signals to other lifters that the equipment is still in use. If you leave weights behind it prevents others from using the equipment. 2) Why should someone else have to clean up after your lazy ass? If you use equipment it's NOT the job of other lifters or gym employees to move the weights that you used. It takes unnecessary time and energy to return weights, re-rack your weights after you're done.


3. Don't stand in front of weight racks. If you're using dumbbells use them away from the rack. I can't tell you how frustrating it is when I'm trying to get a set of dumbbells, but some idiot is doing curls right in front of the rack blocking it. It's really not difficult, just move to an open area and move on your way.

4. Stop admiring yourself. Everyone loves looking at themselves...admiring the herculean body they've sculpted, but remember you're in a public place. Staring at yourself, flexing excessively, and pulling up your shirt to show off your abs all fall into the category of being a conceited jackass. You look like an idiot, everyone around you thinks you're an idiot (and I mean everyone), and trust me you don't look good or cool no matter how sexy your body is. Do it in the locker room or in the privacy of your own home.

5. Stop hitting on women. This one's mainly for guys, but a huge no-no is trying to pick up women in the gym. Women at the gym are typically focused on one thing, their workout, and they don't want to be bothered by some meat head throwing around inappropriate remarks. I guarantee you that they'll ignore you or give you a disgusted look, and really what you're doing is throwing off their workout and making yourself look stupid. Respect a woman's space and focus and leave her be. If she asks for help or advice that's one thing, but keep everything appropriate and friendly.

6. Respect people's space when they're working. If someone is in the process of working out, DO NOT talk to them, ask if you can use the equipment next, distract them, or crowd their space (this is assuming they're not standing in front of the weight rack, in that case do what you want). It's beyond disrespectful to interfere with someone when they're smack dab in the middle of a hard ass set, pushing themselves to hit a new max. Wait until they finish their set and then kindly move along with your business.


7. Don't be a hog. Gyms are a public place, nobody owns any of the equipment. Often gyms get really crowded, equipment gets backed up, and people are forced to wait to use what they want. If you know others are waiting, accommodate them by offering to work in with them (switch off), or simply go a little faster. Also, if you're resting in between sets do not sit on the equipment. Get off until your next set so that it gives others a chance to use it. There's no reason you should have to skip an exercise because equipment is occupied. Kindly ask if you can work in and they should more than happily agree to share.


8. Don't be obnoxious. Don't throw weights, grunt, yell, scream, or making stupid noises. You look like an idiot and sound like an idiot. Breathe under control and lower weights slowly. If you have to throw weights down when you're done that means they're way too heavy. 

9. Do some research. One of the things that bothers me most is when people use awful form. So many people flail weights around like floppy fish, throwing their arms everywhere back and forth, thinking that they're actually doing something productive. They're not. Using proper form and doing exercises correctly is so important for getting maximal results and preventing injury. Get your thighs parallel to the ground on squats. Tuck your elbows into your sides during bicep curls and triceps extensions. Don't arch your back during deadlifts. Raise and lower weights in a slow, controlled manner. These are fundamental skills that so many people lack. Do a little research, watch a YouTube video, or ask an experienced friend...it doesn't matter. It takes a little bit of work to vastly improve the quality of your workout. Besides being more effective, you'll automatically look 100x more experienced and proficient.

10. Wipe down. If you sweat all over a bench or machine, wipe it down with some disinfectant. Noone wants your sweat or germs on their clothes.


11. Don't curl in the squat rack. Duh...it's for squatting not curling. Insta-gym noobie move.


Have any other thins that make people look like huge gym idiots? Post a comment and share!

The Amazing Egg Yolk

Are you one of the people that swears by egg whites or avoids eggs altogether? Scared that the yolk is high in cholesterol and bad for your heart? Although this is partially true, by tossing the yolks you're missing out on one of the most nutritious, healthy, and beneficial foods available. What's even more promising is that more and more research is beginning to show that cholesterol from animal sources may no longer be detrimental to cholesterol levels, but in fact may actually help improve blood lipid ratios. Yolks are also jam packed with heart-healthy omega-3 and omega-6 fatty acids which further benefit cholesterol levels.

Besides tasting great, egg yolks are the nutritional heart of the egg. The majority of the vitamins, minerals, and nutrients in eggs are concentrated in the yolk...and there are a lot of them. Under the impression that eggs only contain protein and fat? Think again. The chart below breaks down the varying nutritional contents in the egg yolk and white.

Nutrient	White	Yolk	% Total-Yolk	%Total-White
Vitamin A	0 IU	245 IU	100%	0%
Vitamin E	0 mg	0.684 mg	100%	0%
Vitamin D	0 IU	18.3 IU	100%	0%
Vitamin K	0 IU	.119 IU	100%	0%
DPA (Omega-3)	0 mg	20 mg	100%	0%
AA(Omega-6)	0 mg	75 mg	100%	0%
Lutein and Zeaxanthin (Antioxidants)	0 mcg	166 mcg	100%	0%
Zinc	.01 mg	.4 mg	99.8%	0.02%
Choline	.4 mg	116 mg	99.7%	0.03%
Fat	.05 mg	4.5 g	99%	1%
Vitamin B6	.002 mg	.059 mg	96.7%	3.3%
Folate	1.3 mcg	24.8 mcg	95%	5%
Iron	.4 mg	.03 mg	93.8%	6.2%
Phosphorus	5 mg	66.3 mg	93%	7%
Calcium	2.3 mg	21.9 mg	90.5%	9.5%
Niacin	0.035 mg	.004 mg	89.7%	9.3%
Pantothenic Acid	.1 mg	.5 mg	83.3%	16.7%
Manganese	.004 mg	.009 mg	69.2%	30.8%
Copper	.008 mg	.013 mg	62%	38%
Selenium	6.6 mcg	9.5 mcg	59%	41%
Protein	3.6 g	2.7 g	57%	43%
Riboflavin	.145 mg	.09 mg	48.3%	61.70%
Potassium	53.8 mg	18.5 mg	25.6%	74.4%
Magnesium	3.6 mg	.85 mg	19.2%	80.8%
Sodium	54.8 mg	8.2 mg	13%	87%

Yolks exclusively contain the antioxidant vitamins A and E, as well as two powerful carotenoids lutein and zeaxanthin. These nutrients help fight nasty free radicals which are responsible for causing over 60 health conditions, including cancer and premature aging. Yolks also house all of the omega-3 and omega-6 fatty acid content. 

Additionally, yolks house over 80% of the daily required amounts of zinc, choline, vitamin B6, folate, iron, phosphorus, calcium, niacin, and pantothenic acid. All of these vitamins and minerals are essential to good health and responsible for the proper functioning of the body. Iron, zinc, and calcium deficiencies are highly prevalent worldwide in different populations, simply eating egg yolks could help fix these issues. 

The only nutrients in which the white contributes significantly higher amounts than the yolk are sodium, magnesium, and potassium--electrolytes abundant due to the egg white's high water content. Other than electrolytes, the whites are largely devoid of nutrients.

The bottom line, start adding yolks back to your diet. By skipping the yolk you're cheating yourself out of one of the world's best nutritional powerhouses.