Ten Minute Brutal Body Blast Workout


There’s never enough to fit  in all the things that we’d like to be able to do.  It’s probably the one biggest obstacle that my clients say keeps them from working out on days that they don’t see me.

So, what I’m going to do is create a series of very short, very efficient, and very effective workouts that take no longer than 10-15 minutes to complete. They are great for when you just have a short period of time and want to get in the maximum amount of benefit rather than do NOTHING!

Remember, the only bad workout is the one that you DIDN’T DO!

Stay Fit Forever,


High Protein Banana Crepes – Video Recipe

Time for another video recipe.  This time we’re gonna make high protein banana crepes.  I really like pancakes and crepes, but unfortunately they’re usually very high in carbs and fat so they’re more of a cheat meal than regular, everyday fare.

Well, here’s my take on crepes.  These are so healthy, that you can eat them every day if you like.  This batch makes approximately 6 – 8″ crepes.  Each crepe has 14 grams of protein, 6.5 grams of carbohydrates and less than 1 gram of fat!


1/2 cup oats

1/2 cup nonfat greek yogurt

1/2 cup banana whey protein powder

8 – egg whites (or 1 cup of Egg Beaters egg whites)

1 – tsp. vanilla extract

1/2 tsp. cinnamon

Put all the ingredients into the blender and pulse until mixed.  It will be a soupy batter, not stiff.  Get your skillet pretty hot, then spray with non stick spray and turn the heat down to medium.  Pour just enough batter so that when you swirl the skillet around it just covers the surface.  When the edges start to dry a little and you see bubbles in the middle, it’s time to flip it.  Be careful as they are delicate!  Once flipped, you’ll have to be quick as these things cook REALLY FAST!

You may need to respray after two or three crepes to keep them from sticking.  Once they’re done, you can eat them a few different ways.  You can just roll them up and munch on them plain, or you can fill them with either diced fruit, whipped topping, peanut butter, or even the avocado chocolate pudding we made last week!  That’s how I like them.

OK, that’s it for now.  I hope you enjoy them.  Let me know how they turn out!

Stay Fit Forever!


Stability Ball Exercise Demo

StabilityballshotLast week I put up a video that showed a group of exercises that could be performed on the Bosu Ball.


One of my friends asked if I could do the same, only using a regular stability ball instead.  So here are some exercises that work most of the main muscle groups using a stability ball.

1. Stability Ball Pushups
2. Overhead Squats
3. Stability Ball Roll Ups
4. Stability Ball Pikes
5. Ball Passes
6. Bridge Hamstring Curls
7. Wall Squats & Holds

There are a bunch more exercises that can be performed on the stability ball, but this should get your started.

Stay Fit Forever!


Fit Forever Editorial – Where Do You Want To Sit?


Hey everybody,

I was sitting in church this morning listening to what turned out to be one of the more awesome messages from Jeff Harris, the Senior Pastor at Grace Point Church.  While I try to keep my religious and political beliefs out of my posts, I do want to thank God for leading me to Grace Point and the wonderful community that it is.

That being said, Jeff illustrated a point by using a metaphor that was SO good, I am going to borrow it for the purposes of our own health.  It deals with OWNERSHIP and CHOICE.

There are basically three chairs that people sit in when it comes to their personal health and fitness.  I’m not just talking about the aesthetics of it either.  I mean the whole ball of wax as it encompasses our lives and those lives around us.

Let’s look at the First Chair:


The fancy, comfortable, first chair is where most of us would prefer sitting.  This is the chair where everything is going right.  We are highly aware of our physical, mental, and emotional health and well being and we are doing all the right things to keep them all operating at their peak levels.  That means we are doing the following things:

Exercising regularly and consistently.

Eating healthy foods in the proper amounts and avoiding foods or habits that can hurt us.

Taking time out for healthy, fun activities so that we can enjoy ourselves and the people around us as well.  Basically, balancing our work/play time.

Communicating openly and honestly with others, in constructive ways so that we don’t expend valuable time and energy stressing out about what the important people in our lives are thinking or feeling and doing them the same service.

Getting adequate rest and recuperation so that we can keep this cycle going.

Now in all honesty, I really don’t know many people who are sitting in that chair, present company included.  That doesn’t mean we shouldn’t strive for it though!  Sure, we’re all going to stumble, but how often and how badly we do is completely up to us.

OK, now let’s look at the Middle Chair.


This is probably the most occupied chair in the house.  This chair is the one that you sit in when you:

Exercise sporadically or without any real intent.  It’s easy to skip workouts or find excuses to do something else that feels “better” when it comes along.

Knowing the difference between healthy and bad food choices and more often than not settling on a “quicker” or “more convenient” choice rather than the one that would do you the most good. Partying a little too often and a little too hard, or even “medicinally” using alcohol or prescription drugs to reduce stress and anxiety without a doctors knowledge.

Spending too much time either working, internet surfing, texting, or game thrashing on your iPad rather than seeking out activities that challenge you physically, mentally and that allow you to interact with your family and friends.

Keeping the things that are concerning to you about your boyfriend/girlfriend, wife/husband, son/daughter, father/mother, friend/coworker… you fill in the blank…buzzing around inside your head, rather than finding the courage to bring it out and talk about it.

Knowing when it’s time to put down the book, remote, keyboard, phone, camera so that you can crawl into bed and get the rest you need to stay productive and healthy (this one is me, BIG TIME…)

The sad part about sitting in this chair is that it’s not one that is blessed with ignorance.  The people that slap their fanny down in this chair are making very real CHOICES about their actions because they are usually blessed with either the availability of the knowledge or how to find out if they don’t!

Then there’s the Little Old Chair.


This is a smaller but growing population of people who don’t have a clue about being healthy.  They’ve never been active. Nutrition is a foreign language.  “Why cook when you can get it out of a machine or in a bag, right?” or, “Exercise? Why should I exercise, I feel fine!”

Unfortunately, as this population gets older and even more sedentary, the load they place on themselves, their families, and the healthcare system is mind boggling.  By the time it might get pointed out to them, in most cases irreversible damage has already been done.

There.  I got my feelings out and that’s one step towards meeting my goals to creating a healthier, happier me.  What chair do you see yourself sitting in, and are you happy with where you’re at?  Personally, I’d like to be sitting in a circle of the biggest, softest, and most comfortable chairs surrounded by all of you…

…and in MY circle we’d be watching a Quentin Tarantino movie….. !!

Stay Fit Forever!





Cranberry-Lime Drink with a splash of Strawberry Watermelon!


Hey everybody,

I wanted to share a very healthy beverage recipe with you.  I drink a couple of glasses of this every day, usually with both lunch and dinner. It certainly is more enjoyable than just plain water and at the same time is providing quite a few health benefits as well.

To mix a half gallon that you can keep in the refrigerator you’ll need:

1. 1/2 quart of 100% pure cranberry juice, not from concentrate
2. 6-8 limes
3. Mio brand (or if you have a local supermarket brand) Strawberry Watermelon water flavoring

Put a generous amount of ice cubes into a half gallon beverage container.  Pour in the cranberry juice.  I’ve been using the Lakewood brand, but since we just got a Trader Joe’s here in San Antonio, I’ve switched over to their brand as it’s about half the price!  Pure cranberry juice can be expensive, but Trader Joe’s comes through for you if you have one close by.  Now pure cranberry juice is a little on the tart and bitter side, because it doesn’t have any added sugars but this is also what makes it so healthy.  Cranberry juice has a high mix of natural vitamins and minerals AND it’s also highly effective in the treatment of urinary tract, bladder and kidney infections.  It also has a healthy dose of dietary fiber, antioxidants, and phytochemical nutrients to help protect you against heart disease and cancer.

Since it’s high in vitamin C and other  components, it can help break down and prevent the formation of kidney stones. A lesser known fact is that it also contains components that help prevent the formation of oral bacteria that can lead to gum disease and plaque.

… OK, so next you’ll want to slice the limes in half and squeeze the lime juice into the container.  I use a lime press for this to make sure that I get as much of the juice out as possible.

Some of the benefit of lime juice is that it can aid in weight loss, it’s good for your skin, and it aids in digestion.  It’s famous as a cure for scurvy, the disease that’s caused by a deficiency of vitamin C and characterized by frequent infections, cracked lips and lip corners, ulcers on your tongue and mouth.  Due to a large amount of vitamin C and flavonoids, both of which are class-1 antioxidants, lime juice helps your skin and naturally helps depress body odor.

… Now you can add 6-8 squirts of the Mio Strawberry Watermelon water flavoring.  This stuff is pretty concentrated, so this is the amount that works for me.  You may need to adjust the amount to your preferences.  Now the Mio, or any other brand of drink flavoring has artificial sweeteners in them, so if you have a problem with that for any reason, feel free to sweeten with your preferred source.  I just happen to love the flavor so I use either the Mio, or my local HEB brand of the same flavor.

Once you have it all mixed up, put it in the refrigerator to chill.  Now you’ve got a healthy, tasty, go -to beverage that packs a pretty good amount of vitamins and minerals available to you rather than reaching for a diet soda or a beer.

If you try it, let me know how you like it and if you made any modifications.  Until then…

Stay Fit Forever!