Healthy Protein Shamrock Shake


For Saint Patrick’s day you have to have one of these delicious healthy shamrock shakes.  The low fat cottage cheese and yogurt makes for a rich and creamy shake similar to the Mc’D’s variety but without the guilt.  Best made with a single serve blender like a Ninja or Nutri-bullet.

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Shut Up About Daylight Saving Time, It’s Actually Great

From Popular Mechanics:

Besides making the world seem like a darker place, one effect of this event is a huge proliferation of articles proclaiming that DST is a garbage idea that needs to end. What these articles tend to ignore is that DST is a bizarre idea in the best way possible.

I know there are a lot of detractors, and the ‘Spring Forward’ shift really hurts, but there is a lot of benefits to Daylight Saving Time.

In reality, DST is an eight-month experiment designed to make life, well, more pleasurable for humans. The basic idea: In the Western world, we typically spend more awake time in the evenings than in the mornings. We also enjoy many benefits from being awake in the sunshine.

My biggest problem is the temporary disruption to my routine and the accompanied exhaustion I get for a few days while I adjust.  The extra sunlight is worth it though.

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Weak Glutes

Another great video from Jeff Cavaliere on the importance of engaging your Glutes when you work out.  I have incredibly weak Glutes to the point where my family has a good laugh regularly at my expense about my total lack of an ass.  I never thought it was that big of a deal until I went to physical therapy where I discovered that a weak backside was contributing to a series of upper body problems, in my biceps of all places.

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Gym Etiquette 101

Some good, and funny tips from NerdFitness about how to behave in a gym:

The gym can be an intimidating place.  Besides the grunting and the weights dropping, there is a secret code of conduct that is totally foreign to any newcomer on what to do and not to do.

I especially like this one about ‘saving’ equipment when you’re running a circuit routine:

Is the gym busy? Forget about trying to get a squat rack AND a bench AND a chin-up bar. Pick one. There’s the classic CrossFit workout “Linda” that has you using three different barbells with different weights for different exercises, plus a bench (for the bench press). If you ever try running this in a busy gym, people have the justifiable right to throw you out the window.

Absolutely drives me bananas when someone is trying to do a complex circuit at the gym with totally unrelated pieces of equipment that are like a 5 minute walk from each other.  I get it, you’re trying some workout plan out.  Great.  Just be smart about it and don’t screw up everyone else!


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Spicy Flatbread Chicken Sandwich

This grilled flatbread sandwich is one of my favorites.  Super easy and quick to make, full of flavor, and filling.  Best of all, it’s high protein, low fat, low carb, and only 350 calories.


Here’s the recipe…   Continue reading

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Merrell Avalaunch

New trail runners from Merrell. These look like a pretty good upgrade from Merrell’s All-Out Crush shoe from last year.  They don’t have drainage ports but they seem to have everything else I’m looking for in an OCR shoe – good grip, integrated gaiters, and a quick lacing system.

Looking forward to trying these out.

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Hip bone connected to the back bone

I’ve been feeling pretty inadequate lately after seeing a Physical Therapist to help with an injury to my bicep.  If you’ve never been to physical therapy it can be a really rewarding and eye opening experience.  I was blown away about how a seemingly disconnected part of my body is responsible for weakness elsewhere.

The injury that sent my to physical therapy is a partial tear of the lower brachialis anticus, or a distal biceps tear, right above where it inserts above the elbow.  Having an injury at this location is not common.  Nearly 90% of bicep overuse injuries and tears happen in the upper portion near the shoulder.  Not me, I have to be special.

Continue reading

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