Junk mail or SUPER SAVINGS?!?

When you're tossin out junk mail, rip open these Val-Pak's first! They can have some great deals on quality products.

Looks like I'll be stockin my freezer with proteins from Omaha Steaks again!! 

AWESOME home workout video

Crazy schedule for me this week so when I can't make it to the gym, I'm hittin up my fav home workout video GSP RushFit. Perfect combo of bodyweight and strength training exercises.

If you're looking for a simple but effective full-body workout... THIS IS IT!! Just need a couple dumbbells and about 45min.

You can get copies from Amazon for 10 bucks!! What a deal: http://amzn.to/15gFyvR

 

Hotel food

Starting my third straight week on the road- wanted to share a Fit Tip.

Save $$$ AND calories by hittin up the grocery store INSTEAD of eating out every meal.

It's the only way I like to travel

WORKOUT

GYM TIIIIIIME...

VACA FIT DAY 2

This is part two of a two-part series providing a full body workout perfect for traveling and staying fit this summer- even when you don't have access to a gym. No equipment is necessary for these circuits.
Complete each circuit twice, with MAX intensity, as quickly as you can (while maintaining proper form). You may rest for up to 3 min before moving on to the 2nd circuit.

=======================================================

VACA FIT DAY 2

Complete two rounds per circuit for time

20 Burpees

30 Sumo squats

20 Flutter kicks

30 Air squats

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--REST 3 MIN—

=======================================================

30 High knees

20 Walking planks

30 Cherry pickers

1min Wall sit

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Link to great cool down stretches: http://bit.ly/12B0Qbl

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EXERCISE TUTORIAL LINKSBurpees: http://bit.ly/14QmRNQ

Jump as high as possible at the end of the movement for maximum results & spike heart rate.

Sumo squats: http://bit.ly/11rwuAp

Keep weight in your heels & squeeze glutes at the top of the movement.

Flutter kicks: http://bit.ly/1bpxs5T

Keep legs as close to the ground as possible to engage lower abs.

Air squats: http://bit.ly/11R1Bp0

Keep weight in your heels- imagine sitting back into a chair, leading with your hips. Aim for hips to drop past parallel with your knees- the lower the better!

High knees: http://bit.ly/11rxBjH

Land softly to increase intensity, minimize impact, & engage core muscles.

Walking planks: http://bit.ly/17DiuMp

Concentrate on contracting chest muscles when pushing up from the plank position.
Cherry pickers: http://bit.ly/11UVvDW
Keep heels a few inches above the ground to engage lower abs.
Wall sit:http: http://bit.ly/193fZki
Keep weight in the heels and hips parallel to knees.

VACA FIT DAY 1

This is part one of a two-part series providing a full body workout perfect for traveling and staying fit this summer- even when you don't have access to a gym. No equipment is necessary for these circuits.
Complete each circuit twice, with MAX intensity, as quickly as you can (while maintaining proper form). You may rest for up to 3 min before moving on to the 2nd circuit.

=======================================================

VACA FIT DAY 1 

Complete two rounds per circuit for time 

=======================================================

Circuit 1

30 Jumping jacks

20 Air squats

30 Bicycle crunches

20 Walk out push up 
======================================================= 

—REST 3 MIN—

======================================================= 

Circuit 2

30 Mountain climbers

1min Plank

30 Rear lunges with knee up

20 Incline chair push up

======================================================= 

Link to great cool down stretches: http://bit.ly/12B0Qbl

=======================================================

EXERCISE TUTORIAL LINKS

Jumping jacks: http://bit.ly/16WQ8gR

Raise arms until they touch at the top of each rep, ensuring full range of motion

Air squats: http://bit.ly/11R1Bp0

Keep weight in your heels- imagine sitting back into a chair, leading with your hips. Aim for hips to drop past parallel with your knees- the lower the better!

Bicycle crunches: http://bit.ly/18nrc2k

Keep legs as close to the ground as possible (without touching) to engage lower abs.

Walk out push up: http://bit.ly/14scliX

Complete movement with intensity to spike heart rate.

Mountain climbers: http://bit.ly/16WSbS3

Keep upper body stationary & hips low throughout the movement

Plank: http://bit.ly/17CkR1Z

Squeeze abs to fully engage the core- keep hips low, in line with shoulders

Rear lunges with knee up: http://bit.ly/19XL6zj

Extend leg at top of knee raise for an added challenge (much like a kick)

Incline chair push up: http://bit.ly/17Cmw7Q

Keep elbows in close to work triceps or elbows wide to work chest.

New kicks!

CONFESSION: After a couple rough weeks, decided to treat myself to some new workout gear. 

LOVING these Inov-8's!! Def recommend them if you've never tried a pair. 

Great fit and cool colors: http://bit.ly/12QXz28

FIT FAN

Check out my good friend Ryan killin it on some battle ropes. 

Wanna spike your heart rate while lifting??? 

THIS is the way to do it! Killa workout!!

Inspect & Protect

As the weather heats up everyone looks forward to shedding those winter layers and soaking up the warmth of the summer sun. With the days getting longer, spending more time outdoors is a welcomed change, however, the dangers of sun exposure cannot be underestimated

Here are some tips for how you should INSPECT your skin for early signs of skin cancer and steps to take to PROTECT yourself from the sun’s damaging rays.

Risk Factors
While people with fair skin or a family history of skin cancer are at higher risk to develop skin cancer, no one should ever assume they are somehow ‘immune’ from effects sun exposure can have on your health.

According to the American Cancer Society you may at higher risk to develop skin cancer if you:

• Had skin cancer before
• Spend a lot of time outdoors 
• Have had an organ transplant  
• Have certain autoimmune diseases 
• Have freckles and burn before tanning 
• Take medicines that lower your immunity 
• Have lots of moles, irregular moles, or large moles
• Have a family history of skin cancer, especially melanoma
• Take medicines increasing sensitivity to sunlight
• Live or vacation in tropical or subtropical climates
• Live or vacation at high altitudes (the strength of UV rays increases the higher up you are)
•  Work indoors all week and then get intense sun exposure on weekends
• Have fair skin, blue or green eyes, or blond, red, or light brown hair

Inspect
So now you know the risk factors, but can you identify a possible melanoma on yourself or a loved one?

It’s important to check your own skin, preferably once a month. A skin self-exam is best done in a well-lit room in front of a full-length mirror.

Use the acronym ABCDE when performing regular skin checks:

Asymmetry

Border

Color

Diameter

Evolving 

Click here for a free body map to track your moles/freckles 

Click here for guidance for how to do
a self skin check

Protect
Here are some tips for selecting sunscreen:

• SPF- A minimum SPF of 15 is recommended for daily use, however, a minimum SPF of 30 is recommended for extended sun exposure.

• Timing- As a rule it's best to apply sunscreen 20min before sun exposure and again every two hours. Always reapply after swimming or profuse sweating.

• Broad Spectrum-  SPF applies only to UVB rays, but UVA rays can be just as damaging and may be even more closely associated with premature skin aging. Be sure your sunscreen protect against BOTH UVA & UVB rays.

• Infants- Babies younger than six months should NOT be in direct sunlight. Babies older than six months should have at least 30+SPF applied liberally every two hours. Just a few serious sunburns can increase your baby's risk of skin cancer later in life.

• Apply LIBERALLY- Most sun-lovers don't apply enough sunscreen for full coverage. Doctors recommend at least one ounce (enough to fill a shot glass) to ensure liberal coverage & protection from the sun's rays. 

• Formulas- Sunscreens follow one of two formulas. "Chemical free" sunscreens are made with a heavy metal, usually oxidized zinc or titanium oxide. Zinc and titanium sit on the surface of the skin, serving as a reflective, protective cover against damaging sun rays. The other type of sunscreen is typically made with the chemicals Oxybenzone, benzones, aminobenzoic acid, and is referred to as "organic" or "chemical" sunscreen.  

• Ingredients- Oxybenzone is an endocrine disruptor that mimics estrogen- a concern for many people who try to avoid synthetic hormones. "Chemical" sunscreens also have a shorter half-life and break down after two hours. "Chemical Free" sunscreens last longer but are often chalky and leave an opaque residue and may be linked to environmental pollution. Research on your own to find the best formula for your needs.

• Beyond sunscreen- To ensure full protection against the sun wear a lip balm with SPF, sunglasses that have UV protection, and a hat to shade your face from direct rays. 

BONUS TIP: Did you know your clothing can literally become sunscreen?
SunGuard™ is an easy-to-use laundry aid that washes UV protection into clothes. 

Add one package of SunGuard to a load of laundry, and you wash a skin-saving ultraviolet protection factor of UPF 30 into every garment and protect against damaging rays for up to 20 washings.

Me & Melanoma

As I sit here recovering from my fifth surgery in less than six months, I’ve decided to share my journey and the lessons I’ve learned along the way in hopes that my experience might help someone else some day.

In November 2012, I was referred to a dermatologist to check some abnormal moles on my back. Since that time I have undergone numerous biopsies and five excisions- two of which resulted in the removal of cancerous, melanoma cells from my body.

As I’ve traveled down this uncertain road I’ve learned a lot about skin cancer, but more importantly I’ve learned the value of the doctor/patient relationship.

Right Diagnosis

I still remember how I felt in that moment when I heard the doctor say, “Your lab results came back. It’s melanoma and we need to operate again.” 

It’s so surreal, to hear those words. Everything kinda slows down and you feel like he MUST be talking about someone else. I don’t have cancer. I feel FINE.

As scary and frustrating as this diagnosis has been, I realize now how lucky I am that my cancer was caught so early.

According to SkinCancer.org:

“Melanoma is the most dangerous form of skin cancer. When not caught at an early stage, it has a high probability of spreading (metastasizing) and potentially becoming lethal.”

• One person dies of melanoma every 57 minutes.

• About 86% of melanomas can be attributed to exposure to ultraviolet (UV) radiation from the sun.

• Melanoma is the most common form of cancer for young adults 25-29 years old and the second most common form of cancer for young people 15-29 years old.

Right Doctor

Throughout this process I have learned the value of being an educated, empowered patient. All too often patients (myself included) assume their doctor will take the time to explain your diagnosis and the implications of your treatment.

However, I’ve learned that you owe it to yourself to do your own research to understand your disorder, which issues are most concerning, and which treatment options are available/most suitable.

You must educate yourself about your disease in order to know the important questions to ask your physician, not only to learn more about your prognosis but also to help determine if this is the right doctor for you.

When you rely on a medical professional to dictate your path to recovery, you owe it to yourself to be sure that doctor is caring for you as a patient AND as a person.

If your doctor is not meeting your needs completely, have the courage to walk away and have the patience to find a new doctor who will provide you with the treatment and care you truly deserve. Do not allow yourself to be blinded by fear or ignorance when your livelihood is at stake.

For more information on how you can become an empowered patient click the link below for tip sheets about doctor's visits & second opinions.

http://www.empoweredpatientcoalition.org/fact-sheets-a-checklists

Omaha steaks

Preppin meals for the week. 

Got a coupon for Omaha Steaks- got all dis meat for $39!! 

It's my first time using the company, but so far I'm diggin it! 

Start STRONG

Lets start the weekend off RIGHT, Fit Fans!

Liftin HEAVY

Who else is liftin heavy today?? C'mon now- git some!!!

Gym TIIIIIME

Gym tiiiiime Fit Fans!! Who else worked out today? Lets DO this!

FIT FAN

A Fit Fan posted this awesome pic yesterday of the view from his beach gym in Ft. Lauderdale, FL. Wow! Totally jealous. 

Peanut butter... YUMMM

Are you a peanut butter FIEND (like myself) but DON'T need the extra fat & calories in your diet? 

Here's an easy solution, powdered PB with 85% less fat and only 45 cal per serving! Try it in your protein shake. YUMM!!

MILITARY DEPLOYMENT: SOUTH KOREA

A couple pix from my recent deployment to South Korea for a training evolution with PSU 313, a Coast Guard Port Security Unit.

Security check point, Exercise Foal Eagle 2013, Pohang, South Korea. USCG Port Security Unit (PSU) 313 and Republic of Korea (ROK) Marines worked together to provide shore-side and water-side security for the duration of the exercise. — in Pohang, Gyeongsangbuk-do.

A botanical garden on the Republic of Korea (ROK) Marine's military base in Pohang, South Korea. There were several gardens throughout the base... pretty awesome!! A nice escape. — in Pohang, Gyeongsangbuk-do.

Prevention Through Education

"An ounce of prevention is worth
a pound of cure." --Benjamin Franklin 

While there is undeniable truth in Franklin's quote, most Americans do not make healthy living a priority until they have a brush with death that reminds them how fragile life can be. Don't wait for a heart attack to strike you or someone you love, make the change today. Save your own life, before it's too late.

According the American Heart Association, "... heart attack prevention should begin by age 20... many first-ever heart attacks are fatal, so prevention is critical... your lifestyle is not only your best defense against heart disease, it's your responsibility."

Ok. So what can you do today? Right NOW?

Use the acronym ACES to help guide your pursuit of heart health:

1. ASSESS- Examine family history & current lifestyle habits to evaluate your risk for heart health problems in the future.
   
2. CHANGE- Incorporate small, daily changes to improve diet/exercise habits, decrease risk for heart disease, & improve overall health.
   
3. EVALUATE- Set personal wellness goals to determine if your lifestyle changes are effectively producing the desired result.
   
4. SAVE- Along with friends and family, develop an emergency action plan in case you or a loved one has a heart attack & needs help.

Assess: High blood pressure, diabetes, excess weight, family history, smoking, high cholesterol, older age, hormone replacement therapy, physical inactivity, gender (male), race (minorities) are all factors that increase chance of heart attack. More than one risk factor further elevates heart attack potential.

Change: Stop smoking/using tobacco, eat a heart-healthy diet, exercise at least 30 minutes a day, maintain a healthy weight, control blood pressure & cholesterol, control blood sugar, limit alcohol intake, and taking aspirin as advised are all effective steps to decrease risk of a heart attack.

Evaluate: See your doctor for regularly, monitor blood pressure/cholesterol/blood sugar levels, have a diabetes screening. According to the Mayo Clinic: Reducing your weight by just 10% can decrease blood pressure, lower your cholesterol & reduce risk of diabetes."

Save: Know how to recognize heart attack symptoms and how to respond when you or someone you know suffers a heart attack. Every minute without treatment, chances of survival decrease by 10%. By 4-6 minutes brain damage & death occur. After 10 minutes without treatment, resuscitation is rarely successful.

Watch the American Heart Association's video below about "Life's Simple 7."
Potentially life-saving steps to help you live a longer, stronger life. 

 

Click here for your free, online heart health assessment
by the American Heart Association. 

Time is Ticking

It’s 11pm Friday night. You are at home with your 33-year old
girlfriend of 10 years. She starts complaining of intense indigestion and heartburn, and mentions that the pizza she had earlier must not have agreed with her. You give her some antacids to settle her stomach and she walks to the bedroom to lie down.

Some time passes and you see her dart into the bathroom followed by sounds of vomiting. You rush in to see if you can help, but she asks to be left alone.

She returns to the bedroom a few minutes later and you follow, hoping to comfort her. You stroke her back as she tries to rest and you notice her body is in a cold sweat.

She asks to be left alone again, hoping to fall asleep as her symptoms subside- so you return to the living room. A short time later you see her sprint to the bathroom a 2^nd time, clutching her mouth and vomiting profusely. You decide to give her some privacy, like she asked.

A few minutes pass and you hear nothing from the bathroom. Silence.

Concerned, you call her name as you walk toward the bathroom. You push open the door and see the love of your life slumped against the wall beside the toilet… unresponsive… barely breathing.

What do you do? What is happening? Your heart and your mind are racing as you scream her name and search for signs of life. You know time is ticking and scramble for the phone to call 911.

The events above describe the last few hours of my sister Heidi’s

life and her boyfriend’s attempts to save her in her final moments. There was nothing he could do. Heidi had suffered a massive heart attack at the young age of 33.

Paramedics worked on Heidi for half an hour on the bathroom floor, shocking her chest over and over and over again. They continued life-saving efforts in the ambulance enroute to the hospital.

At the emergency room, doctors worked for nearly an hour to try to save Heidi, but nothing could be done. Her heart never responded.

So what would YOU do in this situation? Do you know how to respond? Do you know how to best help a person in showing symptoms of a heart attack?

((Click photos above to view a video memorial of Heidi's life))

According to the Mayo Clinic if you or someone else may be having a heart attack:

• Call 911- Don't tough out the symptoms of a heart attack for more than five minutes. If you don't have access to emergency medical services, have a neighbor or a friend drive you to the nearest hospital. Drive yourself only as a last resort, if there are absolutely no other options, and realize that it places you and others at risk when you drive under these circumstances.

• Chew or swallow an aspirin- Unless you're allergic to aspirin or have been told by your doctor never to take aspirin. But seek emergency help first, such as calling 911.

• Begin CPR if the person is unconscious- If you're with a person who might be having a heart attack and he or she is unconscious, tell the 911 dispatcher. You may be advised to begin cardiopulmonary resuscitation (CPR). If you haven't received CPR training, doctors recommend you skip mouth-to-mouth rescue breathing and perform only chest compressions (about 100 per minute).

Watch this tutorial about Continuous Chest Compression CPR.
This six minute video might help you save a life!

TEST YOUR SKILLS: Click here for a quiz to test how much you know
about heart attack symptoms & treatment
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Click the link below for the first post of this three-part series:
Symptoms Save Lives
Learn to recognize heart attack symptoms & how they differ in women
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