How to Have a Healthy Happy Hour

I’ll never forget one of the biggest symptoms of culture shock I faced when moving to DC: HAPPY HOURS! Seriously! Coming off of competing in my third show, my happy hour(s) were spent at Urban Active getting in my second round of cardio. The idea that someone would forgo their evening hours at the gym to be social and drink was absurd to me (and sometimes I still think that way). I quickly learned though being in the politically driven city that one of the most common ways to network was by attending this early evening “drink fests” or at least that’s what I had imagined them being. But more seriously, although I am not a huge fan of happy hours, due to their association with drinking alcohol, I do see their benefits in terms of business and social life.

I think we often underestimate the impact alcohol has on our overall health and physique. At 7 calories per gram, as a society we aren’t reaping many nutritional benefits from this liquid.  There is some truth to be told in the nickname “beer belly” because excessive alcohol consumption is linked to abdominal adiposity. In fact, once in the body alcohol actually acts to prevent the breakdown of fat and increase the storage of fat (1).  Not only these, but often these calories we drink are in addition to our normal dietary patterns, thus resulting in a surplus of energy consumed, resulting in weight gain.  That’s one of the reasons I like to always say, “Don’t drink your calories” – we often forget about those when it comes to our nutrition. Now I am definitely not a calorie counter, but I do acknowledge that they matter and if we are consuming copious amounts of food and drink, especially junk, I will feel and see the impact of it.

If it is an occasion where I decide to drink, I try and stick to the least calorically dense drink or a glass of red wine. When deciding on a mixed drink I tend to go with Vodka and a diet soda or soda water with a squeeze of lime. I also stick to a two-drink max when I am drinking and save it for a special occasion or a weekend evening. It’s not to say that alcohol is inherently bad but consuming it often and in large quantities will not produce the fitness and health results that you desire. In fact research has demonstrated moderate drinking (1-2 drinks per day) can have preventative effects for cardiovascular disease (2).  

Another helpful hint I like to use when I am dining out is one I adapted from Jill Coleman, and that is “Booze or Bread, but not both.” If I am going to drink then I will forgo the calories I would have consumed from the bread and vice versa. It’s a balancing act.  Enjoy life, be healthy and practice the balancing act!

Again, moderation is key! Enjoy your weekend ahead!

Until Tomorrow,

Kelley

References:

Alcohol, Nutrition, and Health Consequences

Nutrition and Health 2013, pp 371-381Chapter 29. Alcohol, Overweight, & Obesity. Sasiwarang Goya Wannamethee.

Li Huige, Forstermann, Ulrich. Red Wine and Cardiovascular Health. Circulation Research.  September 2012. American Heart Association.  111 (8)  959-961.

3 Tips for Choosing A Protein Bar

Zone, ThinkThin, Cliff, Larabar, Quest, ProMax, MetRx, oh my! Where do you start when choosing a  protein bar? What is the difference? How do you know what to eat? Have you ever caught yourself standing in the protein bar section of a grocery store or GNC wondering where do I start? This article is for you! I wanted to break down eating a protein bar to the simplest three toos to helping you choose one that is right for you! With the following three tools: the Metabolic Effect number, the ingredient list, and the serving size, choosing a bar is easy. 

1.     Metabolic Effect Number:

This is one of the most valuable tools I have learned since working with the Metabolic Effect Team. From the world of fitness, one knows there are a million protein bars, energy bars, and whatever-else-kind-of bars out there! It’s pretty overwhelming. And whether you’re an elite athlete or a mom trying to select a convenient option for herself or family, it can be pretty confusing! This quick formula helps to simplify your decision by deciphering the net carbohydrates in the product.  To do this you can:

●      Subtract the total grams of fiber and protein from the total grams of carbohydrates

●      The remaining number should be: 10 or less

●      The fat content should be less than 15 grams

Do not worry if the remaining number is 11 or higher. The idea behind this tool is that if the total number of net carbohydrates is low, it will have less of an impact on your blood sugar, and in turn your insulin response. All of these reactions play a role in how your body regulates sugar, and in turn fat. So if you do select a food with a higher net carbohydrate just know that essentially you are eating more sugar, which increases the insulin response. I usually suggest these foods for athletes before a workout or someone about to engage in an endurance event.

2.     Ingredient List:

Have you ever tried to read one of these? Or pronounce some of the names? Kinda scary! In my past life I was a protein bar junkie and would have any of them as long as they said protein and were “low carb”. I was pretty clueless about reading the rest of the label. It wasn’t until I started doing contract work with Larabar that I became more aware of “bar” food labels.  I learned that some Larabars only have 2 ingredients. But I was still caught up on the grams of protein there wasn’t enough for me. Well, good things come in time, and this past year Larabar launched their new line of bars, ALT, which contain pea protein!  Finally, a bar that is real food, has a decent amount of protein, and fits the Metabolic Effect Number = WIN!

I completely understand how it is sometimes difficult to have real food. My time spent traveling with Jim makes it challenging to have chicken and broccoli on hand, so I do carry bars.  However, these days I am much more selective on which ones I will eat. Besides who wants to have the gas and bloating that goes along with most of them? I know you know what I am talking about. Believe me, I work the Arnold Classic, and if you want to truly experience the aftermath of some of these bars, walk the expo floor for a few minutes and you’ll catch my drift – pun intended.  What’s the culprit for this bloat and gas? Most of it is due to the sugar alcohols (artificial sweeteners) used to sweeten the bars. So yea, next time you pick a protein bar, after calculating the ME number, read the ingredient list.

3.     Serving Size

I am not a huge person to get caught up in calories. If I want more lean chicken I am going to eat more chicken. But when it comes to convenient foods, I do have my guard up. Many of these bars can be pretty energy dense.  My 5’2 figure does not need a 400-calorie protein bar for a snack (even if I were to eat a 400 calorie snack I wouldn’t choose a protein bar!) Typically most bars are 1 serving size, so you don’t have to be too concerned with rationing your protein bars. However, there are those tasty synthetic treats that are packaged as 2 protein cookies or a protein brownie – yeah check those labels- most of these are multiple servings.

In closing, educate before you eat! Everything we put into our mouth has an impact on our body and it can either bring us closer to or further away from optimal health!

Until tomorrow, read your labels! Tweet me your favorite protein bar @kelleyvargo #proteinbar

XO,

Kel

The Two Choices For Attaining A Fit Life

The number of choices we make throughout a single day is pretty amazing, I mean think about. Did you hit the snooze button or wake up for your morning workout? Did you pack your lunch or plan on eating out? Did you watch your TV after work or read a good book? So many choices! Between juggling day-to-day commitments and decisions, it can seem daunting to choose when get in a workout, and how to prepare healthy meals.

1. First things first, we have to have the right mindset. We can all choose to spend our time working out, but is this what we want to do? Take for example a dear friend of mine. She works a 9-6 job and has a daily hour and a half commute. She has been trying to lose a few pounds and get more active. Typically when she gets off work she is tired and does not feel like going to the gym.  If it is not too late, she enjoys walking, but sometimes it is not always feasible. In my mind I am like duh, just wake up 45 minutes earlier. But I realize that’s not fair, not everyone is a crazy morning person like me :).

Her and I sat down and started talking about how to work around this. I started probing a bit and found out she enjoyed taking group fitness classes offered at work. So why not start there? She decided on packing her clothes the night before so that way immediately after work she could go to the class.

Switching up her mindset to not make working out seem like a drag helped her get in workouts without dreading it!  Case in point: choose what is best for you! 

2. Choosing how you spend your time. You have the power to choose how you spend your time. And when it comes to exercise, it all adds up. Whether it is 20-40 or 60 minutes, it all counts. We all have 1440 minutes in a day, surely we can spend at least 20 on exercise. For some people 60 minutes of exercise a day seems overwhelming and impossible. I have been through some of the most brutal workouts and they have been done in 20 minutes! Think about it, the time you spend fumbling around in the morning, you could have crushed a 20-minute workout. 

I constantly remind myself that it all counts.  Being a gym rat over the years, I am used to having a minimum 90 minutes (45 for my lift and 45 for my cardio) in the gym. These days, juggling graduate school full time, working, and traveling with my boyfriend, I can spend more time in classrooms and airports than in a gym. There are days where I cannot get to the gym for a solid hour. However, knowing that I can train efficiently in 20 minutes makes fitness on the road and in school doable.

Health comes down to two choices: mind-set and time. What are you going to choose?

Let’s give everyone the tools to a great exercise mindset; tweet me your mindset mantra today @kelleyvargo #kvmindset

Until tomorrow,

Kel

Welcome to 30 Days of Fit Life!

First and foremost I would like to thank you for stopping by my blog! There are tons of blogs out there to read and I appreciate you taking a moment to check this out! This month is going to be super exciting as we cover subjects that fall under the area of exercise, eating, encouragement and interviews by fitness experts! I hope you enjoy what you read and I look forward to hearing from you!

As we start the month of September I want to give you a little introduction as to why I chose the topics for this month. I feel that the following four areas are important aspects to creating our best self and life.

Exercise: Ok so most of us are aware that there are health benefits from exercising and being physically active. We all receive an A+ for knowledge! But the key area, behavior, is where things get tricky. Whether it is not knowing how many repetitions to do, how to start the treadmill or how to find the time, these barriers can prevent us from adopting these behaviors. In these articles I will provide insight on effective and efficient exercise programs as well as ideas to work physical activity into your life.

Eating: Whether you say the “e” word (epidemic) or not, it is pretty clear that obesity is becoming more pronounced in our society. With the changes to the food industry and the built environment, there are many obstacles that make eating real food difficult. Most of us do not have the luxury of having a garden in our backyard but rather are surrounded by fast-food options and convenience foods. I will share with you my tricks and tips for making the food environment work; it is doable!

Encouragement: From life to the classroom, we can learn from it all. In these posts we will discuss mindset, philosophy, and priorities. I am a firm believer that you can do anything you set your mind to, and we often are our own worst enemy. It is my wish that these posts inspire and empower you on your life journey and help you continue to become your best self.

Experts: I have been fortunate to work, train and learn from some of the best professionals in the industry. Their knowledge is incredible and their passion is contagious. I hope to impart some of what I have learned from them through interviews for you to read. This is going to be one amazing set of articles!

Enjoy the rest of your Labor Day Weekend! Talk to you tomorrow!

Xo,

Kel

Fit. Fast. Fun.... What's Your Spin?

As I sat at my favorite local restaurant last night (Tonic) watching game seven of the Capitals vs. Bruins series (Way to Go Caps!), I was speaking with my dear friend and department chair Dr. Loretta DiPietro. I asked her what I should blog about this week.  She immediately offered her perspective and said, write about Jimmy Fallon and Obama's Slow Jam.  Perplexed I said, "Huh?" She briefly explained to me the premise of the song: congress is looking to increase interest rates on student loans to decrease the national deficit and Obama is not buying it. 

Interested in the topic, I replied, "Well, what does this have to do with fitness?"  And she replied, "Kel, you know, it is all relative."  And the reality of it is, it really is all relative. Education is key! Key to proper nutrition, key to time management, key to exercise. There are many studies that show the discrepancy in health is similar to the discrepancy in education.  So this post might not be as straight forward as my usual ones: a workout, a recipe, or a tip of the week, but it is a little deeper and thought provoking.  

So take a minute and watch the slow jam!  Please, let me know your thoughts! How does education relate to fitness?  How does this video speak to you?  Regardless of your political affiliation, education is important for us all :)!

Step Up Your Workout with Paul Holmes

Paul Holmes

This week's post doesn't have to do with wrestling, but it does involve another great person named Paul! I mentioned in a previous post that coming up with my own workouts can be daunting at times. One thing I have learned over 13 years of training is to have an open mind. There are an infinite ways to workout, some more effective than others, but at the end of the day it is being open to new ideas that makes me stronger, efficient, and compliant when it comes to my workouts. Whether you are a coach, athlete, or the working mom, we can all benefit from learning something new when it comes to our workouts.

This is where Paul Holmes comes into the picture, or at least my picture.  I met Paul a few years ago through my brother. Paul is my brother's sevens rugby coach. Paul was born in the middle east, raised in South Africa and went on to play rugby in South Africa, England, Scotland, USA and the Middle East. As for school, Paul has a degree in Exercise Physiology from Loughbourgh and the Sports Science Institute, he holds multiple PT certifications as well. His experience and education have allowed him to run a successful business for 12 years now.

I don't know much about rugby, but I do know that it takes great speed, stamina, strength, and agility to play the game well. After meeting Paul, I was intrigued by his passion, knowledge for fitness, and the successful athletes he has trained. Not to mention, the guys that play sevens are pretty bad ass. Going back to time and efficiency being of the essence, Paul's workouts are intense, fast, and efficient, and most importantly effective.

I had the opportunity to pick Paul's brain a bit regarding his philosophy for training and he was kind enough to give me some of his time and energy.

KV (Me): What is your philosophy when training athletes?  The average person?

PH (Paul Holmes): Athletes need to develop balance in all areas of power, endurance, flexibility, and agility. Many athletes need education on how the body works all together in order to optimize results. The average individual wants to feel good, play sport socially,and look good. It comes down to nutrition and a balanced workout.

KV: What is your favorite exercise?  

PH: Any exercise involving a medicine ball - normally functional,great core and power.

KV: What advice do you have for people with busy schedules and getting in workouts?

PH: Make time, there is no excuse.  All my clients are high level and highly motivated individuals, they make time. If you don't prioritize, then don't train and be unhappy.
 

KV: What are the other main aspects are key for maximizing workouts?

PH:  Sleep,Nutrition , never settle for yesterdays success , always press on to tomorrows highs and be realistic with what level you are at , so as to grow and not hinder your progress. (surround yourself with driven fitness minded people ie Ryan Cochran)

KV: Anything else?

PH: Stay true to the fact you have one body, one life, don't dream it away, do it.

 

Within the past few months I have taken a different spin on training, integrating total body high intensity workouts, a step outside the box from my traditional five day body part slit. Some workouts are longer than others, and if you don't have an hour that's fine, modify! I don't always have access to the equipment Paul uses in his videos, so I switch it up! If I don't have an Olympic Bar, I use dumbbells.  If I don't have a TRX, I modify to a similar exercise without the TRX. You get the picture.

Paul putting us through a medicine ball workout!

One of the great aspects about training with Paul is that he posts his workouts on YouTube (I am in DC and he is in my hometown, Columbus, Ohio). The distance doesn't keep him from kicking my butt. I am realizing more and more, with the constant access we have to the internet, we can have our own trainer at the click of a button.  No more excuses especially, "I don't know what to do." 

So if you are looking for a challenge or a new exercise or two, checkout Paul Holmes and give your workout a boost.  He's inspired me to grow as an athlete and a trainer, and I know he can inspire you too! Thanks Paul!

Thank You Triple H for Changing my Life- Updated ;)!

I posted this article two years ago, but thought it would be fitting to re-post since today I am celebrating my 29th birthday - and remembering the turning point in my life - that lead me to believe I could make my dreams reality.

The Athletic Training Room documented my story and I am reminded of it everyday!

It was Sunday, January 24th, the eve of my 25th birthday and I was feeling lost with life.  As I entered the Cheesecake Factory for my Sunday morning serving shift, I continued to question the purpose of my life. I knew I was a smart girl, I went to Wake Forest, had been accepted to Naturopathic Medical school, accepted to the Peace Corps, and was applying to medical schools.  However, none of these made me light up. I knew in my heart my passion lied within fitness and nutrition. But I was paralyzed, paralyzed by fear of taking a chance.

As the Sunday dragged on, my manager asked me to do him a favor and work a double - meaning close the restaurant.  So here it was the night before my golden birthday and I am serving up some more dessert making America obese.  But the next events that happened changed my life indefinitely.

It was 9:45 p.m. and I was beginning to do the closing clean up duties, or "outs" in restaurant terminology, when I heard the host tell me I had been sat.  Tired and worn out from the 12 hour shift, I mustered up a smile and walked out to greet the guests.  Surprised to see how massive these two men were, I smiled bigger and thought to myself, 'maybe they are bodybuilders'. The gentlemen began by ordering three iced teas, 'a joiner' I thought to myself.  When I returned with the drinks, the 'joiner' had joined and was wearing a black shirt with a small WWE logo.  A light bulb lit up in my head, and I remembered that Monday Night Raw was in Columbus on my birthday.  

After setting down the drinks, I began my usual introduction, but then took a seat next to this man who had long dirty blond hair and a calm voice. I kept thinking to myself, this guy looks familiar.  But my rational mind kicked in and there was no way I would know him, I was turning 25 and the last time I had watched wrestling was thirteen years prior.  So as conversation starts, I learned that these three men were in town for Monday Night Raw.  I spilled my childhood memories to them about practicing finishing moves with my dad and brother, ordering the pay per views, and making wrestling t-shirts in grade school.  One of the gentlemen asked me who my favorite wrestler was, and immediately I said, "My favorite was Triple H."  As the words came out of my mouth, the nice man with the dirty blond hair put his arm around me and said, "Well, thank you Kelley, for making me feel old!"  I felt my heart stop, I slowly turned and looked over my left shoulder and found myself looking at my childhood hero, Triple H.

I was like a kid in a candy shop, or cheesecake factory ;)!

The rest of the evening was a blast.  The four of us talked about wrestling and I felt like a twelve year old again, without a care in the world. I had completely forgotten how stressed I was about figuring out my life.  Before the men left, they had me write down my number and invited me to the show. As I drove home that evening, I had the biggest smile.  I started to reflect on life, and its purpose.  Here is this man, in his early forties now who is living out his dream. I thought to myself, 'I bet when he was in his early 20's and said he wanted to be a professional wrestler, people doubted him.  But that didn't stop him. And now he is one of the most well known entertainers in the world."

Triple H (Paul) living out his dream for spectators around the world!

My 25th birthday will always be remembered.  Not only was I at Monday Night Raw, but it was a pivotal point in my life.  I saw the power of following your passion and I started to follow mine. Within the next week I applied to The George Washington University to complete a degree in Exercise Science and left the conventional steps of medical school behind me.

I will never forget this day!

And here I am two plus years later wrapping up my masters in Exercise Science and about to embark on another journey in the world of health policy, continuing to live out my passion for fitness and nutrition.  

This past Monday I met up with the three "massive men"to go to Monday Night Raw here in DC. By the way, Terry, Jim, & Paul (Triple H) are some of the nicest men I have ever met despite their intimidating physiques.  After the event, I had the chance to talk to Paul for a little bit.  We caught up on life, family, friends, training, and goals.  I made sure to let him know how he changed my life.  Jokingly he said, "Why? Because I ate a bad meal and you thought to yourself I don't want to be like this guy." But on a more serious note, we continued to talk about following dreams no matter how unconventional they may be, and he said something to the effect of, "You just gotta do it."

So whatever your dream, make it your reality. There is no better time than now. So many people are afraid of failure or afraid of success. At the end of  the day, the only difference between Triple H and the guy stuck in the office is Triple H did it whereas the office guy thought it.  Triple H didn't wait for the perfect time, perfect opportunity, or perfect scenario: he created it for himself. 

My lovely coworkers placed this picture above my desk.  Although it makes me laugh, it is a constant reminder that I can do anything I set my mind to!  Thank you Triple H!

Thank you Triple H for changing my life! 

It's been four years since I started pursuing my passion for fitness and health. It's just the beginning. Triple H didn't become the COO of an international company in four years, but he's stayed persistent and true to his purpose. You and I both can both do the same! Now, lets go make our dreams reality!  Have an #amazing day!

I love hearing from you @kelleyvargo

Protein PB2 RC Treats

Any of you who know me well, know that my love for baking rivals my love for the weight room.  However, we all know we can eat a little cleaner when it comes to desserts.  One of my dear friends and inspirations, Dr. Jean Guiterrez has helped me develop in both the weight room and the kitchen. Last fall we spent many Tuesdays, aka Tasty Tuesdays, coming up with new high protein recipes.  One of them Jean introduced me to was her tasty protein rice crispy treats.

Per requests of my amazing Facebook friends, I was asked to post the recipe for these delicious treats.  I did some tweaking to the recipe and created a new version.  The latest addition is my new obsession, PB2.  Powdered peanut butter, with 85% less fat than regular peanut butter!  Some one is a genius

I made two versions last night, one regular and the other vegan.  The main difference being the protein powder used (hemp vs. whey/casein blend).  To be honest, next time I make a vegan version I think vanilla soy will work better.  But hey, it was a try. 

Ingredients:

40 jet puffed marshmallows

8 tsp Earth Balance vegan buttery stick

8 tbsp PB2

~ 85.5 g (2.5 scoops) protein powder

6 cups brown rice crisps

PAM

1. In microwave safe bowl melt Earth Balance vegan buttery stick and marshmallows.  (approximately 3 minutes).

 

2. Stir in PB2 and protein powder

3. Add in brown rice crisps

4. Spray 13 x 9 baking dish with PAM

5. Place dish in refrigerator for treats to cool

6. Cut into squares and enjoy!

I did venture around Foggy Bottom to get feedback on the treats and from the reviews they were a hit! 

 Steve, Manager of Devon & Blakely, Elizabeth, an Exercise Science graduating senior from The George Washington University and Nannette & Beverly of my apartment complex all loved the treats!  Below is Dr. Loretta DiPietro and Patti LaPlaza enjoying the treats over coffee and brain storming.  Dr. Todd Miller, a true food critic, asked for seconds. Dean DeLoia of The George Washington School of Public Health and Health Services enjoyed her Protein PB2 RC Treat after her healthy salad. Alex Dickman and formed GW basketball player Ivy, made sure to get some too!
These treats are great for everyone: the student, the athlete, the professor, the business owner, and yes, the DEAN!  They are great for you too!

 

Let me know what you and the people in your community think!  Have a great weekend!

The Reality... 19 minutes?

Alright, I might be repeating myself but I have to get this out. One of my first posts I wrote I mentioned that there are 1,440 minutes in a day. And I challenged you to use 30 minutes for yourself, even better to use them for exercise. But the reality is Americans use 19 minutes for physical activity and exercise... if that. My frustration doesn't stem from 19 minutes, my frustration goes a lot deeper than this. It is the very people who make health recommendations that aren't making time for exercise. Now, don't get me wrong, I know there are health care practitioners out there that DO have balance and MAKE time for physical activity. But realistically, the majority don't.

It started a few weeks ago when I was asked by my adviser, Dr. Todd Miller, to speak to the third year medical students at The George Washington University on the importance of exercise and physical activity.  Oh the irony behind this!  Just three years ago, I was grudgingly filling out medical school applications with hopes of not going.  I would say to my dad, "I do not want to be a fat doctor!" So here it is three years later and I am lecturing to the doctors of tomorrow.

I did a little research of my own before presenting and found that as of 2010 the working American exercises an average of 19 minutes a day, see a more thorough break down by checking out the American Bureau of Labor.

Action shot ... :)

I then asked the students if they exercised on a regular basis, even if it was just 19 minutes, and approximately 10% of the 90 students I spoke with that afternoon raised their hands!  I was shocked, but not really I guess. But let's step back a minute. Here I was, presenting to the Third Year medical students at THE George Washington University, located in the heart of the nation's capital, a place where policy is created, and WE cannot even find 19 minutes a day?  Really?  Is this a joke?  Ashton Kutcher, where were you? I was waiting for him to yell Punked, but that never happened.

It's the sad reality of the world we live in today.  The people that are supposed to be leading us in "healthcare" are not leading by action.  So what do you do?  Do it yourself.  Supporting my beliefs, and inspiring my voice, is Dr. Loretta DiPietro, a pioneer for the field of physical activity in  Public Health. I will leave you with a clip from her TEDex talk that I attended this past week. Warning their is explicit content, but like Loretta says, if you can't swear, you don't belong in public health.

In closing, take the stairs and take a stand! Create your own health and be the change!  Every little bit counts.  And remember, you can't change what you did, but you can change what you do!

Simply, Fine Tune Your Instrument!

Thank you all so much for the positive feedback and follow up over the past few weeks! I love hearing from you!

I am on the plane now heading back to my hometown, Columbus, Ohio to work at The Arnold Sports Festival Expo for Larabar. I can remember going down to the event as anaspiring fitness competitor in high school. As the years went on, I looked forward to attending the expo, in hopes of working for a company one day. (If you have never been to the Arnold expo, it’s a one of a kind experience) Three years ago my hopes of working for a company came true, and I was offered a position with Larabar, a company I didn’t know much about. Originally, I was hoping to work for a flashy supplement company who had picture perfect promoters. But the more I have learned about the industry, I have realized it isn’t all it’s cracked up to be. The key to a great physique and health is real food and real work.

I now love the product I represent. The reality of it is, many supplement companies, diet pills, and fitness gadgets are mere marketing money-makers. Many supplements are filled with proprietary blends, unproven claims, and synthesized with chemicals. The company I work for is an all natural, no preservative added food bar. It’s the real deal.

Myself with the lovely Alicia Marie & Kayla at the Arnold 2010.

The point of my blog, is not to go eat Larabars, though I wouldn’t be opposed. Rather it’s realizing the power of simplicity.  The key to good health and wellness, is not a complicated matter. Eat real food and be active. 

Another analogy I often think of is one from strength coach, Peter Twist. Though I have adopted my own spin on the lesson. Take for example my short six-year stint as a child pianist. My mother “forced” me to play, though I hated practicing. Once a week I would go to my lesson, and somehow be able to play as though I had spent hours practicing.  My teacher always seem impressed, and after every lesson my mother would say, “Kel, imagine if you had practiced.”  Eventually, in the sixth grade, my wish to quit was granted. In hindsight, I wish I would have stuck with it. If I could play the piano well with only sixty minutes a week for six years, I can't imagine how well I'd have been able to play today.

So take this example of the piano. We might not all play a music instrument,  but we do have an instrument we can work to improve everyday. We have it 24 hours a day, 7 days a week, 52 weeks a year. It's our bodies.

My point is from the sketchy supplements, quick fixes, to junk food, and laziness, these are all ways we may neglect our personal instrument, ultimately hindering its ability to be played to the fullest. 

How will you tune your instrument today? Eat real and go play! 

Fine tuning my instrument :)!