Category Archives: health

27 Nutrition Tips from The Master (John Berardi): Part One

When it comes to nutriton, there are a lot of voices out there on the internet vying for your attention. Doing a simple search for “best nutrition strategies” can be overwhelming enough to deter you from making the changes that you want to make. Who to believe?!

Everyone is a fitness expert, right? Every new website has a different plan an opinions on strategy shift drastically from month to month. It can be frustrating.

I’ve spent a lot of time online sifting through all the information out there, and at the end of the day, it’s John Berardi that rises to the top. His free articles like The 7 Habits of Highly Effective Nutrition Plans are diamond mines of rock-solid nutrition advice from a guy who has been formally studying exercise science and nutrition for years.

In the following weeks I’ll be featuring 27 tips from Berardi: starting today!

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Filed under diet, eating, fitness, food, health, nutrition, wellness

Cycling Buddy: Find a Workout Partner for Inspiration

Leif Erickson trail is dark and damp.  We roll up it, turning over pedals with legs that are something more than tired.


We’re recovering.  Neither one of us really understands this “recovery ride” thing, but we’ve learned to have faith and take chances.  We’re giving it a shot.

We are alone.  At least so far as cyclists are concerned.

We pass one or two runners coming down, ducking out of Forest Park just in the nick of time.  Outrunning the setting sun.

We’re riding straight into the darkness and we don’t care because we have lights.  And a mission. Continue reading


Filed under cycling, health, life, motivation, wellness

Like Pumpkin Pie? You’re Going to Love This Festive Jay Robb Protein Shake

I know what you’re thinking.

And, no, I don’t work for Jay Robb.  I don’t have a reseller’s agreement and I’m not even an affiliate.   I just happen to think they’ve got some really rockstar products.

Among them?

Yammit! Energy Nuggets

I happened to get my hands on some Yammits a while back and I have slowly been experimenting with all of the glory that they can bring. Here’s my latest post-workout shake that has Sally singing praises.  Just in time for my favorite season – a protein shake worthy of the Pumpkin King: Continue reading


Filed under diet, eating, food, health, nutrition, recipes

A Knock-Your-Socks-Off Jay Robb Fudgesicle Recipe for Labor Day

Last week Maggie Wang posted her favorite recipe for making protein fudgesicles. (By the way, she’s wicked smart and completely kicks ass. Her website contains a wealth of information and she’s extremely entertaining to boot.)

Inspired, I adapted her recipe to include my favorite whey protein isolate (Jay Robb!) and a nifty new chocolate product that I recently discovered in my favorite neighborhood grocery store, New Seasons Market. (I also used good old cow milk instead of soy milk cuz I don’t have any dairy tolerance issues.)

The result is a seriously religious frozen chocolate explosion.

Oh. My. God.

You’re going to love this one. Continue reading


Filed under diet, eating, food, health, nutrition, recipes

I’m a Delinquent – Here’s One Killer Recipe to Make Sure You Don’t Go Down the Same Road

What’s the fastest way to screw up what might otherwise be a mind-blowing, muscle-searing workout? Neglect your pre-workout meal.

Daniel totally called me out on it this morning as I agonized through a torturous round of shoulder-press-squat-combos.

“What did you eat this morning?” he asked.

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Filed under boot_camp, diet, eating, health, nutrition, recipes

Yum: From the Kick-Ass Protein Shake Files

I was running out today to make an 11:15am appointment and I had to have my late morning meal on the go. No problem, I thought, I’ll just whip up a protein shake and be on my way.

I surveyed the refrigerator and planned my attack:

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Filed under diet, eating, food, health, nutrition, recipes, Uncategorized

Back to BootCamp: Persistence and Fear

I couldn’t sleep last night.

In the muggy thickness of a strange and humid Portland summer my mind traversed continents.  Upon entertaining the notion of going back to India I found myself off on a Nepali trek with a witty Kiwi named Peter.  Memories and intentions blurred, scraping the surface of dreaming.

This is what you think about when you are distracting yourself from the fact that you’re sweating through your sheets and there’s a boot camp that awaits you in no less than 4 hours.

The truth is, I was nervous.

We had a two week break after the last boot camp session and then I missed a week (last week) due to business travel.  After three weeks off my pony, I was a little leery about getting back on. Continue reading

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Filed under boot_camp, fitness, health