Top Tips to Be Your Fittest & Healthiest

Many will have a desire to look & feel their best in 2017, as many should. Unfortunately, most will not have a “road map” guiding them in the most appropriate way to arrive at being their healthiest and will fall short due to getting lost and therefore discouraged sooner than later.

As the old saying goes “if there is a will, there is a way”. The information is out there. The work ethic and discipline is in all of us if you simply decide to make the dedication to become healthier; for your children, family and most importantly for yourself. Read more

“Roger, What Exactly Do You Do?”

I get this question all the time and have for last several years. So much so and, with much confusion, I felt I had to write about it to give a better explanation to those inquiring minds that want to know. It’s expected from those that don’t know me or just meeting me initially, and we all ask this question of most we meet for first time at some point. I also know the majority of those that have known me for a long time are still very confused and don’t want to sound “dumb” or inattentive if they were to ask me. Read more

Be Accountable for Your Fat Loss Efforts

Living in the “microwave” society that craves instant gratification that we do today, it is more common than not to see people looking for a shortcut or an easy way to achieve their weight loss goals. It is in fact ingrained in us to take the path of least resistance with anything we do just like it is hardwired in us to seek out and consume salt, sugar and fat. Those old, cave man survival instincts are still programed in us.  This article is geared toward helping the person who doesn’t have much direction, is brand new to fitness, a bit overweight and trying to understand the basics to get started in an effective way and has the willingness to put in the work. Read more

4×4 Cancer Rules

When we think of the “C” word, it brings feelings of helplessness, anger, frustration, confusion and hurt just to name a few. Of course the “C” word I’m referencing to isn’t canker sores, calluses or the common cold, I’m talking about cancer.

Cancer is a topic of discussion that really hits home for me, as I assume it does for many reading this. I have been to the funeral home 3 times alone in the last 3 months to pay my final respects to those that lost their battle to this dreadful killer. In addition, within the last 6 months I have learned that a client of mine came down with cancer, my dog and even my mother. I have lost too many family and friends to cancer over the last few years and it doesn’t seem to be going away or getting better anytime soon. Read more

7 ESSENTIAL Things You Must Learn and Do to Lose Weight and Get Healthier!

Many people have great intentions of shedding some unwanted and unhealthy extra body fat in order to look and feel their best, but many are ill informed. And, with the plethora of information it is hard for many to figure out where to start. Here are my top 7 essential things that you must do in order to lose weight and get healthier: Read more

No Bake Peanut Butter Protein Cookies!

Want a quick and easy recipe that is out of this world delicious, healthy and easy to make in under 10 minutes? If you are a lover of peanut butter and equally love to feed your muscles and appetite with a little protein this is for you! Read more

Eat The Rainbow!

Those colorful fruits and vegetables provide us with so many vitamins, minerals and nutrients our body needs to maintain great health. Unfortunately, many of us do not consume nearly enough of them on a regular basis. In our modern fast paced and microwave world, we often eat on the run which means a lot of manufactured, man made foods that are often overloaded with calories but void of the nutrition that our bodies crave for maintaining good health and energy with a zest for life.

Top Tips To Green It Up!

1.)    Try to include veggies with every meal if possible. Some of the best ones to mention are mushrooms, dark green leafy ones like spinach and kale, cruciferous veggies like broccoli, tomatoes and peppers. Vegetables unlike many fruits are not as heavy in the sugar department and are very low in calories, but pack a hell of a punch from a nutrition value.

2.)    Drink those greens! If you must and you want to make it easier to consume (for some) go 40% fruits and 60% greens like some just mentioned. As for fruits, berries such as blueberries, raspberries, blackberries and strawberries are some of the best choices.

3.)    Have a list when going grocery shopping. Research and have some ideas regarding meal plans and green smoothies and have a checklist of what to get and how much. In these summer months you can get fresh produce at great prices at local vegetable stands.

4.)    Keep fruits and vegetables within reach and conveniently easy to grab at. Most people will keep packaged foods with little to no nutritional value within reach, let’s just swipe those things out for better options. If bad snacks are not an option anymore but these colorful foods are, then it will be easier for us to move in the right direction.

5.)    Make it a wrap! You can create some very healthy, well balanced and healthy wraps that taste amazing if you put some thought into it. There are many low carb, low glycemic wraps such as Flat Out that can go nice with some lean cuts of meat alongside some salsa, dark greens, spices, peppers or whatever veggies you like.

The key to eating more vegetables is to make them the center of attention with each of your meals and base the rest of your foods around them. Fruits for most are easier to eat and consumed a bit more on a regular basis than veggies. Strive for a healthier YOU in the New Year around the corner!

Best in health,

Roger Bowman, CPT