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When it comes to our health, we often pay close attention to what we eat and how we feel, but we may not give much thought to what happens in the bathroom. Yes, we’re talking about poop! While it may not be the most glamorous topic, the appearance of your stool can provide valuable insights into your overall health. In this blog post, we’ll delve into the fascinating world of feces and discuss what healthy poop looks like. The Basics of Healthy Poop: Before we get into the nitty-gritty details, let’s start with the basics of what constitutes healthy poop. Healthy poop should have the following characteristics: Brown Color: The ideal color for your poop is various shades of brown. This is due to the presence of bilirubin, a pigment produced during the breakdown of red blood cells. While slight color variations can be normal, poop that is extremely pale...Read more

Longevity. The beginning of a new life chapter for me. Turning 39 and heading towards 40, I had a major realization about the direction of my life and health.   This might come as a surprise, but I had to face some ugly truth.  Thanks to my wife for getting me to read the book Outlive by Peter Attia, not only have I been able to face these truths but, more importantly, take meaningful and purposeful action on them.  In the last part of the book, Peter talks about mental health, and I understand why he placed it in the order that he did for the book.  As you go through the book, it can feel almost overwhelming, even for me, being in the health and fitness space.  But at the end, he basically says, after describing his own struggles with mental health, that you have to make sure you...Read more

Why do Zone 2? When it comes to cardio training, understanding the nuances of different heart rate zones can significantly enhance the effectiveness of your workouts. One such crucial zone is Zone 2 cardio, which is a specific heart rate range known as the sweet spot for endurance training. It is aerobic or base training which is a moderate-intensity workout where your heart rate is elevated to approximately 60-75% of your maximum heart rate. A basic way to identify your Zone 2 heart rate, you first need to calculate your maximum heart rate (MHR), which is typically estimated using the formula: Outside of testing your max heart rate, you can start with the number 220 and subtract your age, then multiply by 60-75% to find your ideal zone 2 starting point. For example,  for a 39-year-old.  Take (220-39) X .60 for the low end and .75 for the high end. ...Read more

Exercise is a crucial aspect of human life, one that has been woven into our biology. Physical activity is essential for both our physical and mental health, but many people still do not see the importance of incorporating it into their lives. The reasons for this can vary, but one thing is clear – a sedentary lifestyle leads to a host of problems, both in the short and long term. From many years of being in the training/coaching space, let’s talk about working out at least three days a week and the impacts that it has, looking at both the physiological and psychological benefits of physical activity. First, let us consider the physiological benefits of exercising three times a week. Regular exercise helps to keep our bodies in good physical condition, reducing the risk of developing chronic diseases such as obesity, cardiovascular disease, and type 2 diabetes. The increased physical...Read more

Last week I started a topic that I am personally working through myself. How fit do you need to be? I introduced a little pyramid on how I am approaching my health and fitness at this point in my life. This week in part 2 of a 7 part blog series. Nutrition is the base of the CrossFit pyramid, and after learning hard lessons in my fitness journey, nutrition is the base of my pyramid too. Many know I spent most of 2018 and 2019, rebuilding my health. I took 14 months of zero drinking alcohol, 105 days of zero sugar, tested ketosis, and ultimately found out that nutrition is the single most important key to healthy living and performance. In your twenties, you can get away with treating your body like an asshole. Eat what you want, and if you are training hard, you can, in some respects out...Read more