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I'm a Certified personal trainer with a passion to help in the sport of life. From age 9 to 90 it doesn't matter all can reach their top performance goals with some help and determination. LIFE'S A SPORT SO GET IN THE GAME.

Wednesday, October 13, 2010


Beyond its fabulous flavor and perfect portability, apples pack major health benefits. Here, the lowdown on why you should be getting a daily dose.1. They're Slow FoodFirm and packed with fiber (5 grams, or 20 percent of your daily value), they demand a chewing commitment, giving your body time to register itself "full" before you scarf down too many calories. And the natural sweeteners in apples enter the bloodstream gradually, helping keep your blood sugar and insulin levels steady so you feel full longer — the opposite of many sugary snacks, which produce a quick rush followed by a hunger-inducing crash.2. They Help You Breathe EasyKids of women who ate the most apples while pregnant were less likely to wheeze or develop asthma by age 5, researchers from the United Kingdom found recently. The fruit may also protect the lungs of adults, lowering the risk of asthma, lung cancer, and other diseases.3. They Zap CholesterolThanks to two key components, pectin (a type of fiber) and polyphenols (powerful antioxidants), apples can take a bite out of blood cholesterol levels and prevent the oxidation of LDL ("bad") cholesterol — the chemical process that turns it into artery-clogging plaque. The trick to maximizing the benefit: Don't toss the peel; apple skin has two to six times the antioxidant compounds as the flesh.4. They Fight CancerLab studies have shown that several compounds in this juicy fruit curb the growth of cancer cells — but they're most potent when the apple is eaten whole (minus the stem and seeds, of course). People who munch more than one a day lower their risk for several cancers (oral, esophageal, colon, breast, ovarian, prostate, and others) by 9 to 42 percent, Italian researchers found.5. They Make You SmarterPossibly because they boost the production of acetylcholine, a chemical that transmits messages between nerve cells, apples are now thought to keep your brain sharp as you age, enhance memory, and potentially lessen the odds of getting Alzheimer's disease, suggests one recent animal study from the University of Massachusetts at Lowell. With this sort of nutritious snack at your disposal, it might be time to rethink the idea of a "smart cookie."


It would take you 136 minutes at 3 mph just to walking off the extra calories in a plain hamburger. Think before you eat.

Friday, October 1, 2010


Everyone knows, whether they want to admit it or not, that reducing calories will help you lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that you should not miss. Lunch should be healthy but less than you ate for breakfast. As you approach dinner, eat healthy and light. Avoid after dinner snacks, and DO NOT eat at least 3 hours before you lay your head down for the evening.

Saturday, September 25, 2010

Friday night tough on WISE COUNTY FOOTBALL

Wise county teams go 2-5 for the weekend

Panthers stay Perfect.


If you eat a order of medium French Fries it will take you 113 minutes at 3 miles an hour or over 40 minutes of swimming just to burn the extra calories off.

At Least 5 A Day

Did you eat your fruits and vegetables today? Mom has always known best when she has always told us to eat our vegetables. However, what’s the big deal with fruits and vegetables?Our bodies crave and need fruits and vegetables. We were made to consume them more than any other food. From eating the recommended amount of fresh fruits and vegetables our bodies can almost get all the vitamins and nutrition it needs from them. However, we tend to miss the mark on what we eat each day. We often think were doing just fine on 2-3 servings, or less a day. According to the USDA ( they recommend at least 5 servings per day! Five servings each day will help fight off sickness, help prevent disease, and make us feel great. So with a little thought and effort we can help give our body what it so desperately needs and wants.10 tips to get at least 5 a day:
Add fruit to your breakfast in your cereal, oatmeal, or on your waffles.
Add a fruit to your favorite plain yogurt.
Snack on raw vegetables or fruits instead of chips or pretzels.
Drink 100% juice instead of coffee, tea, or soda
Going out to lunch? Order a salad with the dressing on the side and order green vegetables for your side instead of French fries.
Keep fruits and vegetables at home in plain sight- grapes, oranges, bananas, and apples on the table or counter. If you see them, you will eat them.
Try dried fruit instead of potato chips.
When cooking vegetables, cook extra and store them in serving size containers for easy access.
Add fruits and vegetables to your precooked and readymade meals.
Try berries and melons or make a fruit salad for a naturally sweet dessert instead of that piece of pie, cake, or cookies.
And a bonus of eating 5 besides they’re full of the vitamins and nutrients is your body will feel full longer and satisfied till your next meal.
Even with fruits and vegetables serving size is still important so check out the serving size chart below and remember- LIFE’S A SPORT and to play the game of life, you need to be healthy! So, like mom said… Eat those fruits and veggies and you’ll be ready to GET IN THE GAME.
One serving equals:1 medium piece of fruit1/2 cup fruit (raw, canned, or frozen)1/2 cup cooked vegetables (canned or frozen)1 cup raw vegetables1/4 cup dried fruit4-6 oz. of 100% juice 1/2 cup cooked peas or beans
Personal Training or nutritional information contact me at

Tuesday, August 24, 2010



Go support your local teams