Sunshine in a Glass

Growing up, my mom said that to me every morning right after handing me a glass of orange juice. It helped me get started in the morning. Every time.


It still does. A bit cheesy I know, but it does.


The body needs 13 of them, including vitamin A for helping with vision, to vitamin E which aids in fighting against aging. While actual sunshine provides vitamin D, those daily glasses from mom where bright, refreshing, and indeed, helped me wake up.


Found in fruits and vegetables, vitamin C is a potent antioxident needed to help fight off diseases, aid in growth, repair tissues, skin, reduce signs of aging, and detoxify.

You’ve dipped your apple wedges in lemon juice to keep them from turning brown, right? Think of vitamin C in the body the same way. Antioxidants have been shown to help neutralize free radicals. Free radicals being the toxic byproduct of oxygen metabolism causing damage to living cells.

Did You Know?

  • Brazil is the worlds largest producer of oranges
  • The seedless navel orange, or “winter” orange grows a second twin. This second fruit remains under-developed and looks like a human navel thus the name. 
  • During the reign of Queen Victoria oranges were given as christmas gifts

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Horn of Plenty

Farm to Table

When life gives you lemons

“Let food be thy medicine and medicine be thy food” – Hippocrates

According to the American Dietetic Association’s Food & Nutrition Guide, ORAC or Oxygen Radical Absorbency Capacity is a scientific method created “to estimate the overall antioxident potential of fruits and vegetables. The higher the ORAC score, the greater the antioxidant potential.”


Blueberries and strawberries continue to be chart-topping hits. However, with things to do and places to go, we don’t always have time to sit an enjoy our antioxidants.

Drink them.


According to

An 8 ounce cup of fresh orange juice contains:

  • 82 mg of Vitamin C
  • 110 Calories
  • Is fat free
  • Is free of added sugars
  • 2 grams of protein

Next time you want to really wake up, before grabbing that whipped, caramel, deliciousness, listen to mom and grab a glass of orange juice.

3 Expert Ways to Make Exercise a Priority

Mind & Body

Ask any personal trainer or that really dedicated gym buddy their opinion after a no call- no show. Then hearing them say later, “I’ve just been so busy.”

Insert ironic selfie. We’re all busy.


Back in the day, Before Cellphones we might have bought the line of being busy. However, with the advent of modern technology and this curious little thing called social media which helps us stay “connected,” we now see right through that little half-truth.

You were busy alright. We saw that pic of the empty shot glass #Happyhourthen check-in at Dennys the next day. You also checked-in at the Apple Store with the caption, “Baller Status” – evidently your not as broke as you say you are.

But I digress.


Why the sarcastic tone you may ask? Let’s start with the clinical approach:



  • a thing that is regarded as more important than another.

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Indeed we make time for those things we find important everyday. We need fellowship, fun time, and most definetly we like our gadgets. That was my conciliatory, more understanding side. I am a gemini after all.

3 Expert Ways to Make Exercise a Priority


1. Stop thinking of exercise as a task

I enjoy working out. So much so, I’ve decided to pursue a career devoted solely to helping show others how to enjoy it as well.

Exercise builds stamina, strength, and confidence. Workout classes and gyms are communities.There is strength in numbers. And unlike a hostile work environment, people in health clubs & gyms actually try and motivate each other.

2. Decide on a schedule (and stick to it)

If you’ve mastered number one, then this shouldn’t be that hard. There are 168 hours in a week. You can make 3 of those exercise time.

3. Think of exercise as an investment in yourself

We make an investment expecting a big return. Or at the very least, a nice, steady return.


Be that blue chip-stock. Learn to enjoy the rewards. No, “reward system” did not make the top 3. You don’t get “I kept my commitment so now I get to eat the cupcake.” That’s known as a cheat meal and there’s a whole article dedicated to them coming soon. Rewards systems, like cupcakes, do not foster genuine satisfaction.

Lean, solid muscle does.

The reward should be the satisfaction you will get from investing time and energy into your health and longevity. The pump you get after pushing yourself really hard.





In the beginning of the Health & Fitness documentary Sealfit20x one of the instructors tells the group:

“Find another person, turn to them and promise that before the day is over you will not quit, you will not leave them.”

He goes on to say:

“In the event you leave them, that person will be fucked.”

I highly suggest watching it.


There’s that word again. The one that when it comes to exercising, makes people immediately go back to scrolling through their food-porn or better yet, places on Earth they’ll probably never visit. For those serious about their fitness journey, please keep reading.


Keeping It Real

Obesity in America is at it’s all-time highest. If you don’t want to take my word for it, read here . Just two (2) months prior that, the CDC reported that 36.5% of adults in the U.S. have obesity and that it’s higher among those aged 40 – 59, or 40.2%. Childhood obesity is particularly alarming. So how are those Bacon-themed memes? Before you answer that, what does it take to stay on the fitness track these days? An App? A trainer perpetually in beast-mode? A doctor giving you some news? 

“Make fitness fun.” is a common request I hear. “I simply don’t have the time”, is another big one too. Truth be told, you do have the time. After all, a report earlier this year showed that adults aged 35 – 49 spend, on average, more time on social media than those aged 18 – 34. Uh, not so fast millennials, some of the most dedicated people I’ve worked with over the years have been in their early 40’s, and mid 50’s. (And if that stat is true, then what are you doing on your phones so much?)

A 2016 report reveals mind blowing stats about millennials and their wine guzzling abilities. Just saying. I like a good Pinot (Noir) but damn.


Let’s call them outside forces.

  • Happy Hour – and those friends who from time to time just don’t get “it”.


  • Over-worked – Let’s NOT get things twisted here. To be clear, I’m not telling anyone to quit their job and go spend all day in the gym.That being said, being a Fitness Professional can be very rewarding. I am saying if you are working yourself to the bone, exhausted, stressed, and frustrated because of your job – reevaluate.

To Thine Own Self

Hindsight is always 20/20. Take a good look at what hasn’t worked.
Ultimately it is up to you. No one can make you do anything. If you find a trainer accessible 24/7 please put me in contact with them. No one can make fitness fun for you. As with most everything in life, it is what you make of it. 


Which brings me back to the documentary. The participants’ in the program all chose to enter the course. And no ordinary course it is. It was created by a former navy S.E.A.L. They each made a conscious decision to improve physically specifically for their professions. They were also told from the beginning to think as a team.


So, who’s on your  team? Who can you enlist to help hold you accountable? Strength in numbers they say.

  • Spouse
  • B.F.F.
  • Coworker
  • Someone at your gym
  • A neighbor

Who can you turn to each week and say, “I will not quit”.


Methodical Monday


“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserve it” – Plato

Get started

me • thod • i • cal


  • following a planned and orderly way of doing something, especially out of habit.

This week, make movement and methodical physical exercise a priority.

6am – 8pm Monday – Saturday

By Appointment