Exciting Results from UE Yoga Study!

by Emily Griebel, University of Evansville Exercise Science Major

The term yoga is derived from “yuj” which means “unite” or “yoke.” This strongly resonates with the idea that yoga enhances one’s sense of “self” and leads to increased mental well-being. By increasing the breathing control and relaxation, yoga has proven to be effective in coping with stress, reducing anxiety, and regulating the levels of neurotransmitters. Taking time to reflect, focus on taking care of your muscles, and listening to your body can provide healing effects on its own. Yoga has become increasingly popular among the fitness world also because of its healing techniques on the joints and muscles.

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However, one of the most crowning benefits of doing yoga is the increased balance that it can provide even after a short period of time. We were able to test our own clients to see how our yoga classes affected them during an 8-week period. We tested their balance by having them stand on a small platform, and reach to the side, behind, and in front of them to push a block with their foot. Not an easy task! But the results were very rewarding in that all of the clients that stayed with yoga and took at least one class per week had increased balance when tested again after the 8-week period. Balance becomes an increasingly important factor, especially as one grows older, because of the threat of falling. One-third of over 65 year olds fall once or more annually. Falls result in injury, hospitalization, disability and loss of independence in older people. By going to yoga even just one day a week, we can reduce our risk of falling.

Three out of four subjects reported that they had increased mood and felt calmer. Perhaps as we quickly approach this holiday season and the New Year, we should consider a yoga class to boost our balance but also our mental well-being. Simply the practice of yoga can bring these benefits; you don’t need to be a master yogi to gain the increased mental health benefits of this simple practice! Give yourself a fresh start to the New Year by taking time for yoga to reflect, stretch your muscles, and re-center yourself. Beyond the calorie burning and miles on the treadmill, one of the greatest health benefits from yoga is the increased mental health. I think I can say with confidence that we all work better and have better relationships when we feel better, happier, and have more energy. I encourage you to try out yoga for the New Year, give it a few weeks, and allow it to let you re-charge and be happier.

Pumpkin Oatmeal Cookies

by Faith Dearmond, Culinary Educator

I put this recipe together today (with some help from my two year old!) and am passing it along to you!  I have an upcoming "All Things Pumpkin" cooking class coming up and wanted to give you all a feel for the type of food/recipes that I like to present - healthy but fun and user friendly!  This recipe is kid friendly also - simple to mix and combine and I left eggs out of the batter because if Ben is helping he's going to want to sample each step along the way!

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My "All Things Pumpkin" Cooking Class will be held at Livewell - Newburgh on October 18, 2016 at 6PM.  Learn to make a pumpkin spice sauce that is great in coffee and smoothies, fall harvest chili, and sunflower seed bars. Not only will you learn the tricks of the trade of pumpkin cooking, you will sample all of the recipes and take home all of these scrumptious recipes to enjoy at home!  The cost is $49 per person, and you can reserve your spot online at www.mylivewellonline.com/worshops or call 855-843-3539.  

Pumpkin Oatmeal Cookies
1 c almond butter
3/4 c pumpkin purée
1/4 c organic unsalted butter, softened
1 c coconut sugar or 1/2 c brown sugar, 1/2 c granulated sugar
1 x 5.3 oz Greek yogurt container
1 t vanilla extract
3 c oats
1/2 c almond flour
1 1/2 t baking soda
1/4 t salt

Optional mix ins: I made half batch with 1/2 t pumpkin pie spice and 1/2 c pumpkin seeds and half the batch with 1/2 c mini chips and no spice

Preheat oven to 350 degrees.
Beat together almond butter, pumpkin, butter, sugar, yogurt and vanilla until creamy and slightly fluffy. Combine dry ingredients in a separate bowl and then stir into wet ingredients. Use an ice cream scoop (about 2 tablespoons rounded) and place on parchment lined cookie sheet, flatten slightly and bake 12-14 minutes.

Yield: Ice cream scoop size made 30 cookies

Exercise: Is it better to be the Tortoise or the Hare?

by Shaun Angel, CPT and Owner

As a personal trainer, one of the biggest training mistakes I see people make when I talk to them about their program is the lack of understanding that exercise is a positive stress.  I think the pendulum has swung so far to the side of trying to reduce chronic, negative stress that is so high in our lives and culture that we forget that positive/acute stress is how we improve our mind and body through exercise. 

Life is hard.  Our body loves to be in homeostasis…to be balanced.  But, to improve our body, whether on the court or in general life, we have to move out of our comfort zones when we exercise.  Now, we should not go so far out of our comfort zone that we don’t function well.  Sadly, many programs do this and cite it as a badge of honor to not be able to walk the next day.  Or, they allow no time for recovery.  This much stress takes too much out of the body and requires much more recovery than what people think, which is why injury or burnout sets in if we continue this for long periods of time.   

Our bodies work best when we push them in small increments, and then allow recovery.  Then, we push again a little harder after our body has had time to strengthen.  We have to really pay attention as everyone is different and we want positive stress yielding positive results, not distress.  On the other side of the spectrum are those people who exercise like the tortoise and become frustrated when they get no results.  The reason here is they didn't require the body to produce an adaption.  Since the body didn't receive a signal it was doing anything hard and meaningful with its muscle, it stayed the same--this is the homeostasis we discussed earlier.  That is why walking is positive for the body in so many ways, but I do not consider it exercise.  Now, do not take this to mean that you should not be walking.  10,000 steps a day should be your goal.  That's movement.  Exercise should safely cause a stress stimulus to the body that produces an adaptation, and thus make you stronger to do more work the next exercise session.  Exercise should not compromise your health in the name of fitness.   

The better approach is to be like the hare during your workout—short, intense sessions, but staying methodical and incremental over the long haul like the tortoise.  This gets you used to getting out of your comfort zone, which then makes your exercise program work but not so much that you burnout and quit after 90 days.  So, if you are comfortable where you are and you just want to stay comfortable, that’s fine, but that isn’t the best way to improve.  Your body and mind have a hard time with maintenance…generally, things are either improving or stagnating.  Think of your next workout like a rubber band….stretch it a little but not so much you snap it.  You will likely be in the sweet spot.  This will stretch your comfort zones and the goals you have now will be passed quickly as you go to another level on your health horizon.  This can go for your nutrition as well.  Stretch yourself.  Try that new recipe with better ingredients.  Go for 2-3 days clean, but watch stretching your perfection so hard that you ‘snap the band’ and return to baseline and binge, setting yourself back. 

If you have questions with either exercise or nutrition or how to implement this hybrid “tortoise and hare” approach in your life, give us a ring.  All of our programs are based on this philosophy and our team is great.  We are here to help.

“..but I don't really care about building muscle or strength. I want to stop being obese. That’s my only goal.”

by Shaun Angel, CPT and Owner

I recently met a new acquaintance at a meeting--a local financial advisor who impressed me with a quality presentation about his services, and I want to share with you the story.   We had a great conversation in person, learning about each other’s businesses.  In fact, he asked me to follow up with him with more information on Livewell featuring Flex 151, as he particularly had interest in Flex 151’s time efficiency, citing that he did not have any time to exercise.  So, I waited what I felt to be a respectable amount of time and followed up, never wanting to miss a chance for a new business contact or a possible new client.  Even though he seemed very interested at the time AND had asked me to follow up with more information, I was humbled by his response.  But before I let you read his response, here is a little background on the original engagement.

Our verbal conversation was solely based on him complaining about people who want high returns and to retire early in the financial industry, while having no appetite for risk and who are continuously loading money onto their credit cards without contributing even 10% into their retirement account.  He felt like his hands were tied, and he was tired of being put on the defensive during the 6 month review he offers his clients.  “It is as if my hands are tied and I cannot get through to them that they don’t need to cancel the vacation, sell the car and be miserable now in anticipation for this huge long term event called ‘retirement’”, he said.  “All they have to do is be steady.  Steady in their retirement contributions, not emotional when the market goes too high or drops down, and conservative in their expenditures and debt.  Consistent clients who do a few things right and trust a good advisor can usually retire.”

Naturally, I was blown away as I connected the parallels between our two very different fields of business; his being based on the financial side of health, and my own on the improvement of personal health and fitness.  I thought to myself: “Wow…just be consistent with your exercise, don’t go hungry, but try to eat right most of the time (we aim for 80% good; 20% cheat here at Livewell) and focus on the process (which eventually becomes an actual routine) instead of just  the outcome (which in our case is usually weight and in his case it is retiring on time or even early)”.  He told me that clients who focus on immediate returns and solely on the nest egg (the outcome) are much harder to stay consistent with building wealth than those that can submit to following the process.  Plus, they are not as happy along the way….all their decisions are tied up with the future retirement, and they are not enjoying the present moment leading to this wonderful goal in America called retirement.  Better to be enjoying your life well now and comfortable knowing that a sound plan in motion and adhered to is better than any get rich quick scheme. 

He asked me a few questions about the Flex 151 program, and I told him that I felt the health pursuit was exactly the same.  Too much focus on losing 35 pounds yields no compliance whatsoever with most personalities because when 5 pounds come off, they are STILL 30 pounds away!  Thus, most get demoralized and lose heart because they are so focused on a number. 

At Livewell, we too focus on consistency and enjoy far better outcomes along the way as we get healthier, fitter, stronger, lose weight, and have more energy.  Our ‘compound interest’ really kicks in as we stay consistent and the risk vs. return trade off is excellent because we don’t need to spend a lot of time to enjoy greater results due to our sophisticated yet simple program.  Most people underestimate what they can accomplish in a year, and greatly overestimate what they can do in a month, so just like retirement planning, consistency is key.  He definitely was nodding his head in alignment, and even said “That makes complete sense”.  I then explained to him how we focus our time with exercise, why it is he can get a 90 minute workout with our smart system in only 15 minutes, and what it is that we help with for our clients.  When I followed up with this individual to set a meeting in person (again, he has asked me to do this and wanted to come see my place), this was his response:

“Thanks Shaun.  I worked with a nutritionist several years ago.  We worked on diet, and I think I'm where I want to be with that. I don't really care about building muscle or strength - I used to look at those Charles Atlas ads in the back of comic books and aspire to that, but I'm long over that kind of thing. I want to stop being obese - that's my only goal.”

I was pretty taken aback!  Then, my sales side kicked in and I realized that I was guilty of the #1 cardinal selling mistake:  assuming your potential clients understand what it is you offer after the initial meeting is over.  We had struck a chord together that last week.  We definitely had a meeting of the minds, but in the few days that went by, he forgot my message and went back to the message he has programmed in his head about exercise and resistance training, which is that it is no good for weight loss and muscle is only for bodybuilders.  Also, the programmed message played that said to him that the only way to get fit and lose weight is to spend a lot of time on weight loss, and time is exactly what this man did not have any left of in his day.  Either way, I failed…and miserably.  I take responsibility because I am part of the fitness industry that propagates this nonsense.  I have no doubt we could help this man feel better and hit his goals.

I want to share with you my response, because I feel like I owe it to my current and prospective clients to share why it is we offer resistance training at Flex 151.  There is so much confusion and myths surrounding resistance training in the industry…everything from it causes you to ‘bulk up’, to make you thick, not good for weight loss, not safe for older people, or just stigmas around it being all male dominated.  Part of my job is to slay these ‘sacred cows’ that we all buy into and believe in as truths and dispel them for what they are - myths.

Here was my response: 

“Thanks for the reply.  I am the furthest away from a bodybuilding, muscle head gym you will ever find.  With a name like “Flex 151” you likely thought of 'swole' dudes in spandex flexing their oily muscles.  Sorry about the confusion.  Getting large muscles doesn’t make one more healthy and certainly isn’t our goal for a healthy program.  Conversely, in our sedentary modern society, muscle is no longer just for bodybuilders.  We do have to maintain our muscle and strength (even if you don’t want strength) as we age if we want to hit our weight goals.  From 50-70 years old, people who don’t actively engage their bodies with some sort of resistance will lose 30% of their strength, and walking and jogging alone, although needed, will not suffice.  Maintaining and increasing our strength and skeletal muscle mass results in increased energy, keeping strong joints, bone mineral density, and ability to simply keep up in life/play golf/do hobbies.  But, specifically talking about your comment of “I want to stop being obese—that’s my only goal”, I would like to elaborate a little further:

Losing weight will occur if we don’t maintain our strength; however, it is muscle weight we are losing (not fat weight), which carries with it a corresponding drop of 50-100 calories per pound of metabolism per day when we factor in the hormonal consequences of the lost muscle.  Lose 5 lbs of muscle  = 250-500 calories a day of decreased metabolism, and the weight that we gain as we get older is not muscle anymore, it is fat, which makes every subsequent diet we go on in the future so much harder to move the needle because there becomes less and less muscle tissue to gobble up calories (fat doesn’t have metabolism except for the hormonal signals it sends back to your body to work against you).  The standard fitness industry won’t tell you this because they would rather sell you more powder, pills and impossible to maintain diets.  Or…they feel it is easier to go along with these pervasive myths instead of educating the right information.  

So a basic analogy using your financial industry goes something like this:  trying to lose weight without maintaining and growing your strength is like a client trying to get rich in your line of work without accepting any risk or adding investment dollars to a portfolio.  Your hands become tied just like mine do.  That’s why we certainly are not a program for everyone because not everyone desires to do the work.  We do have to DO the work.  We just accomplish that work better and safer at Flex 151 because we are set up more as a ‘life-hack’ lab, not a gym.  Everything we do is concentrated, safe and intentional, including the time we save you to do a 90 minute workout in only 15 minutes.  I don’t play into standard fitness industry nonsense of recommending becoming a cardio bunny to lose weight nor buy into the calories-in, calories-out, deprivation diet being the only way for success.  If that worked, we wouldn’t have the abysmal numbers feeding our health care industry.  Ask anyone who just picked up miles or dropped more food when they stalled if it always resulted in a corresponding drop in weight.  We all know that answer is NOT usually.  We think different, act different and execute much differently just like I heard you say you do in your industry.  Positive ‘eustress’ is necessary just like accepting some risk in the markets in necessary to achieve our goals.  But ‘distress’ is not necessary.  You can lose weight, and ‘not be obese’ with our program as long as you do a few things right and consistent, but that weight loss will be the side effect of a well executed, simple plan just as finishing rich over the long haul is normally the side effect of a solid financial plan.  You and I both accomplish this for our clients through our educational coaching.  We are our clients fitness, health and financial mavens, or pilots, talking them out of immediate gratification and to continued incremental success and to finish the race well.  The same exact logic applies for both of us to win in life with our clients, we just operate on different sides of the same health ‘coin’.  Neither you nor I are get rich quick schemes and both of us are trying to rise above the noise in complex industries that have tons of sexy products that promise a shortcut.  Doing the work smarter, simpler and more consistent as part of a lifestyle:  that’s how our clients win.  We desire to simplify the fitness and health myths and confusions out there with a  simple system that leads to long term rewards for the mind and body." 

He had a very favorable response to my email that said “great analogy-that makes sense”.  I have never heard from him since, but he did check me out on LinkedIn and congratulated me on my 5 year anniversary of Flex 151 recently!  It’s ok, hopefully one day we will talk again when he is ready.  I am in health pursuit for the long haul, so I too don’t expect to ‘get rich quick’.  I hope that gives you a different take on resistance training effects on the body for your weight loss goals.  Think of your questions and email them to me at info@flex151.com.  I will answer you back.  If you know someone who suffers from this logic, we just may be the thing that can help them to “not be obese” without killing their time, energy and resources.  We offer free Discovery Sessions to learn more and a free one hour consultation to baseline your strength and workout on our Intelligent Training System.  I dare you to try us for a no obligation consult and free workout and fight back against obesity, no energy and your frustrations.  Click here to learn how the fitness industry has failed you.

fLast thing:  While “not being Obese” is a worthy goal, it is a very negative sounding goal to me.  My excellent team and I would prefer to help you Livewell!  It’s your life.  Transformed.  Now, that is bad marketing because it doesn’t prey on fear and lack, but we are not a place of scarcity, but of abundance.  You deserve to live abundantly with full health as you grow young.

Skepticism is Expected: Is Yours Healthy or an Excuse? Further Flex 151 Review Information

By Shaun Angel, fellow past skeptic of our style of exercise, CPT and owner of Flex 151

This blog is narrowly focused towards skeptics.  If you are a happy Flex 151 client, or someone happy with their existing exercise routine, I am not talking to you.  I will warn you that I am all over the place in this blog…at times it may seem like ranting or venting, but my intentions are purely an attempt to spur an action by your choosing to read it, whether that 'action' is coming in to try us out or beginning your own routine outside of Livewell ...heck, even hiring a different personal trainer is ok by me.  I just want you to take action and start your journey towards a healthier you. It can get tiring hearing clients tell me that they are telling people about us, yet those people receiving this information come back saying 'it cannot work' and those same people are not actually doing anything themselves.  It would be like me telling a financial advisor what they do doesn't work, with me doing nothing and knowing nothing about finances, AND not even contributing to my company's 401k.  This Evansville and Owensboro area is TOUGH to create meaning behind WHY we need to take control of our own health and care about being healthier.  I take part of this blame, as I am supposed to be in the health arena educating about our mission.  So, hopefully something strikes you that can lead us to one more person we can try to empower with knowledge and understanding and thus incubate into a healthier life.  Between you, we and the many other great people around that are trying to improve our local health; we can ALL make a ripple effect that affects our children today and tomorrow.  That is our goal at Livewell!  If you get to the end of this blog, I have a gift for you in return for your valued time in reading and checking it out.  

This post is not a high level, esoteric discussion about the state of our health or how to get healthier.  I am not going to give you tons of motivational stuff that sounds good but has no meaning by someone who is more confused than you are but acting like they know what they are talking about.  I will not hit you with the need to set SMART goals, tell you that you need more motivation/desire, etc or that fat loss is simply cutting your intake, exercising more and 'wanting it' more.  You hear that regurgitated stuff daily.  Nope.  What you likely need is something you can start and actually stick with long enough to find out what it is your goals really are.  You need motivation, but motivation comes from action, not trying to get more motivated.  You may think your main goal is strictly weight loss, but how would that weight loss actually make you FEEL and what would that mystical number on the scale allow you to do with your life?  Maybe what you are really craving is to have more energy for the kids or being more engaged in the boardroom.  That would be nice, but you, like me, have run out of time to do it all.  Desire IS NOT enough, and you are likely a VERY high performer in many areas of your life already.  Maybe exercise and fitness are not your strong suit, just like making tons of money has not been a strong suit for myself.  It is about taking ACTION.  Now. 

Tony Robbin’s says “All change happens in a moment.  Momentum defeats rationalization. Things in motion tend to stay in motion.” 

Basically, do something, start something and continually improve.  Sounds simple, but overcoming the resistance of inertia is the hardest part of a lifestyle change.  It is much easier to put it off, saying to yourself you need to do more studying, and go and buy the car or next material thing or go on the next vacation to feel better rather than the hard work of starting a self-improvement program.  Many people spend all their time talking about it and not actually doing it (insert finances, job/career change, buying something, or in our case, a fitness program or initiating the start of a healthier diet).  

If you are actually starting to read this post now, likely you are the type that likes 'the details'.  Maybe you look for background information from someone that is not affiliated with a product or service you are using that lends credence in an unbiased way. You are the type that hates salesmen, especially passionate and high energy guys like me.  Even though you scrub every review site you can to make your decision, you are still uneasy about making that step, purchase, etc.  You don't trust reviews, especially in the fitness industry, since you know how biased they normally are, the fact that proper lighting can work wonders...you already know that many people have already gained their weight back from that starvation diet or chronic running or ballistic exercise program after it left them burned out and they quit.  You also don't listen to personal feedback from your close friends and family because, well, you know...you have to make your own decision and really don't trust other's opinions.  Nope, you want research, to learn of the "Why" behind something before you begin or purchase something.  Your personality profile is a true "Green" and you value your hard-earned "green" money.    

I want you to know that I get it and understand you...because 5 years ago I used to be you.  I made decisions based on tons of research, started businesses based on elaborate business plans and by the time I took ‘flight’, I was obsolete.  Now, with a different mindset, I am more of a Ready-Fire-Aim guy but that is only after a lot of research and soul searching to know my true WHY.  So, overcoming my own ‘analysis paralysis’ is now easier, because I know myself better and instead choose to continually improve and make progress instead of focusing on perfection.  So, I cannot talk to you about your habits of making your next router or fancy washer/dryer combo or vehicle purchase.  What I can talk you about is health and the pursuit of becoming better at that...to become better at thriving in life.  

That is my #1 goal for you.    

The first question I want you to ask yourself, right now, is ARE YOU IN THE ARENA? If you are, then great!  If your program and nutrition is working, then please stay at that gym, or with your home based workout, or with your trainer...eat the foods that are working for you, the diet that makes you feel healthy, etc.  You will know that what you are eating or not eating is truly working if you are experiencing increased energy levels and reduced cravings and hunger.  Your exercise program and plan is working if you are now not tiring easily, you feel good with your fitness level, and your workouts are not confusing or dangerous and you are able to maintain them and not suffering burnout.  You also should be noticing you have a balance in life and love your body composition and weight.  Good for you, and I am proud of you, because in this area in which we live most people are not doing anything and they are not experiencing the joy that you have right now.  But, and here is where I will challenge you...maybe even tick you off a little...if you fit the above description and are NOT IN THE ARENA, but are studying, reading, talking about it, thinking about it...but are left confused on where to start, how to start, how to fit exercise, nutrition, etc into your life, safety, etc...just know we at Livewell featuring Flex 151 exist to help remove that confusion for those that are actually WILLING to improve.  Sadly, many are not.  

Guy Kawasaki said in his book Enchantment:  "The greater the mousetrap, the more difficult it is getting people to embrace it because it is so different to what people are used to."

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So, if you have heard about Flex 151's Intelligent Training System, then you have also heard that we are a total body workout in 15 minutes once or twice per week that doesn't require sweating, specialized gym clothes or starvation diets, and that we do this on some sort of fancy robotic equipment that the person could not explain to you.  They just said "you have to try it and feel it in their free consult because I cannot explain it".  On some level the thought sounded great, but because you fit some version of the above personality, your skepticism immediately dismissed us as a scam and said B.S.  No way, impossible....my bathroom breaks are longer than 15 minutes...I cannot believe someone could have the audacity to actually charge $99 per month for that...$23 per session???  Really--this does happen.  People try to lump us in as a high priced walk-in gym, when we are actually certified personal trainers.  From a business model perspective, we are very affordable personal trainers for a reason:  we see solid strength and exercise as a good 20% of your health equation, so we want to leave time and money on the table for you to focus on the 80%, which is stress relief, sleep and good nutrition.  But in this area, there is not a lot of personal training going on anymore, so the identity crises is well founded and I totally understand it.  Then, it gets better: if it is a spouse or well meaning family or friend, they proceed to tell you how you are getting ripped off, regardless if they know anything at all beyond conventional wisdom about exercise and health.  You stand your ground and tell them you are committed to our 4 month requirement to start Flex 151  And even as you are feeling results from us in the first few weeks, these same people are laughing about how it is you got 'sold'.  Now, don't lose me here.  This has a point.  The fitness industry data is not good in America:

  • only 8-12% actually have gym memberships or access to a workout facility
  • 67% of those who do (mostly locked into 4 month memberships) don't use it anyway.
  • The average person who does go to the gym only goes 2x per week
  • Average membership is $58 per month (pricing for walk-in gyms is dropping due to more and more $10-$25 monthly places)
  • which means, if you have a gym membership, $39 of that $58 is going unused and wasted.

But, going back to that 8-12% number above.  Most people telling you that a 15 minute Flex 151 Intelligent Training Workout cannot work are not in the arena at all.  But they have opinions. So, coming back around to Flex 151:  if the data is this bad on the fitness industry, and we all know the health of our nation is getting worse, why would I want to offer the same solution that A.) most people are not even using, and B.) targeting only 8-12% of America, and C.) have a solution that takes a lot of time, supplements, and time consuming eating when people are busier, more stressed and more confused than ever?  

The answer is I wouldn't and I don't. We are the "Ungym" and are a solution for people who don't resonate with normal exercise solutions.  This is for a reason and to fit a need for most of us in society, and we are not here to meet the needs of bodybuilders, gym rats or people who don’t actually want to improve.  We are for those that are injured, time strapped, stressed, confused, intimidated by normal gyms, cannot afford an old fashioned personal trainer or have never worked out a day in their life but want to get healthier.  Our BIGGEST DRAW IS ALSO OUR BIGGEST DETERRENT:  TIME.  People don't have any {time} yet they are skeptical to start a time efficient program that is built to multiply your time.  

We know what we offer is different from what you have heard, goes against conventional wisdom and the 'bro science' of gyms; we know we market ourselves as a health and strength center-not a weight loss center (which goes counter to our microwave culture of immediate gratification). We also know you desperately want to lose weight.  But to us, we value credibility and science over quick claims, even if it means we are bad at marketing.  (yes, by the way, people can lose weight with us if they do our complete system, but weight loss is a side effect, just like profit for a business, of doing the work..consistently...and allowing ourselves the time to get better and starts with engaging skeletal muscle and accelerated by real, whole food nutrition from nature, not a box).


So, if you are the someone that is not in the arena, afraid to start, but know you need to do something: keep reading, follow the science links and get started now on something. We really do well with healthy skeptics who like understanding things, but many times we don’t share this stuff because out of the gate, people just don’t care and I don’t want to nerd them out with propeller hat stuff that doesn’t really matter. They are hiring me to know this stuff, so I like to keep it simple for them. But, I hate it when I miss the mark and they really wanted the ‘geeky’ details and I failed to provide it.

If you are the spouse/family/friend tearing down my client ('Blue crab effect'..look it up) for their results because you are scared they are getting better and it reminds you on some level that you aren't doing anything and you feel vulnerable, I want to meet you and give you a free workout, if nothing else to get you off their backs so I can continue to help them once you know I care and this system works. I value and love every one of my bosses (clients) and we are here to help transform health and improve lives where ever we can.

…or maybe you have already started Flex 151 and are either;

A.) You are looking for understanding and clarity and interested in digging deeper into understanding this workout.
B.) You want to know why you are experiencing great results in a fraction of the time.
C.) You are experiencing 'buyer's remorse' now that you are a month in and you haven't lost all the weight you expected.
D.) You keep hearing about us from a friend who loves us, and you just cannot wrap your mind around something that is ONLY 15 MINUTES ONCE OR TWICE WEEKLY actually working (even though you respect your friend/spouse/family member telling you and know they have experienced results).

After all, everyone knows more time equals more results, right???? It is simply not true. Intentional time equals results. Quality time equals results. The 10,000 hour rule and a lot of research has differentiated great performance with world class performance.  But, it is really talking to those who had INTENTIONAL practice, not simple Naïve practice. More effort equals more results, yes; but many people put in a lot of time in the gym, at work and at home, but don't get anywhere because they are not deliberate and need some intensity to kindle their dying spark of motivation. We are just that place in your fitness world:  your spark and catalyst to a healthier life.

Maybe you are like me when I learned of this approach to fitness and it actually ticked me off that I had spent so much time in the gym instead of in my sport-specific drilling of takedowns, kicks and joints locks (I was a wrestler and martial artist). Secretly, I wanted to find some hole in the system…some way of debunking it so I could tell myself that I was right all along and that it cannot work, and that my excuses of 'no time', 'getting older' and hormone changes were the reasons I was ageing fast and gaining weight. Haha! Yep! I was totally THAT guy. My ego was large then. I figured I had the answers already (except, well, wait….I was actually pretty de-conditioned at 28 years old and getting worse trying to stay with what always worked that was not working anymore…definition of insanity for sure!) So, to those of you like this: out of shape, telling yourself you have no time, but actually scared to make a step when there is a better mousetrap right in front of you at Flex 151 for $99 per month....I know how you feel because I too used to be scared to get in the arena and take life by the horns and decide that I was sick and tired of feeling sick and tired.

Are you ready yet? Nope...of course--you need more research before you come and try our FREE, NO OBLIGATION Consult & Workout. (people even tell me they are scared to come to the consult for fear of being 'sold'...well, I don't know what else to call it. It is a complete goals assessment, range of motion and strength blueprinting and full workout for free. We are not high pressure. Period.) No worries. Our 40,000 certified personal training sessions to date have us pretty secure on our confidence we can help you if you are actually ready to commit. That is the big question most people don't want to face. I am trying to prick a nerve here on purpose! I really am a nice guy, but I care and am very competitive, especially when I know that starting is the single biggest step someone can take to better their lives. I care. I want you strong and thriving so you have metabolism to eat that body fat, increase your energy, good signaling to tell your brain happy thoughts...so you can actively thrive, not passively regress like everyone else around here...to Livewell. (yep--shameless plug) Yep, I care...so come and meet me and the fantastic team we have a Livewell! If not, get started on something. Just don't do nothing. Hire another personal trainer, go to Planet Fitness, Bob's, start a push-up routine, go for a walk. Just start. Quit reading and thinking and do it!

So, I know that my details can annoy some people, but that is how my mind works and I am way more skeptical of things I don't understand than what I let on. So, if any of that ramble resonates with you, or you know someone you can help that has a scarcity mindset when it comes to fitness, I challenge you to please pass on this blog! I want to transparently lay out some cool behind the scenes stuff that has changed my views on fitness…not to tell you what you are currently doing (or more likely NOT doing since 90% of America are not even in the arena working out and trying to improve their health but want to argue with me about why Flex 151 cannot work) is wrong. I am not that arrogant. Many programs work and work well. Many trainers know their stuff. Stay with them if that is the case for you. This is just a different way that encompasses preventing injury, intensity, efficiency, and not burning out. Many programs cannot hit all these points. Please do not try to understand Flex 151 from the point of view you have if you are a runner, cardio bunny or light weight resistance band person exercising hours per week. To be very clear, nothing you are doing is wrong. Stay at it. But, our system is different. We get to the same point as you, but through much different methods. Comparing us to what you know is like comparing an apple and kale. Both are healthy; both are vastly different. High intensity training is different than volume training.

Here is a blog post with video and spreadsheet I made in an attempt to try and simplify the concept of “time under load” as pertaining to exercise the best I could by comparing us to standard gym workouts. I realized I was arrogant trying to get people to understand our cutting edge ways that are so vastly different from conventional fitness. I admit, most people don’t really care because they are after immediate results…but typically those who are technical, intentional and value quantification usually follow the protocol logic. As a wrestler and martial artist who used to believe ‘more times equals more results’, this was the only way I could wrap my head around HIT training 5 years ago when I first learned of super slow. Then, the video links below are of Dr. Doug McGuff discussing the major principles behind what we do and the ‘why’. I met Dr. McGuff and Mark Sisson (of Mark’s Daily Apple) at a seminar in Indy over 5 years ago and this information altered the course of our lives (Molly and myself).  I went to Indy to find the flaws in what I was reading about and to actually settle in my mind why it couldn’t work. I came home and Flex 151 was started with a business partner, later quitting my job, cashing in my investments, etc. Later, learning of isokinetic, adaptive training equipment, we took Dr. Mcguff’s “Body by Science” to what we feel is the next level by delivering the protocol on computerized robotics and fueling them with an anti-inflammatory and ketogenic eating style to handle the other 80% of the time people weren’t exercising. We were doing this 5 years ago before keto was cool and my clients at the time were a little peeved at me for telling them that low fat and high sugar was the surest way to gain fat. Haha!

Once you know the principles of slow lifting and basic principles of overload, you can do it with rocks and still be safe, highly efficient AND effective. Hope you like it!

Flex 151 ‘Time Under Load’ Comparison to a standard Workout: (Note I did not take into account 40% eccentric strength gains on the negative…we would actually need to multiply the total force pounds by 1.4 to get a true comparison)

The Math Comparison: Normal Workouts vs. Flex 151 (w/ Spreadsheet)

1 Minute of All-Out Exercise May Have Benefits of 45 Minutes of Moderate Exertion:  Sixty seconds of intense exercise provided the benefits of three-quarters of an hour of moderate cycling.

From Dr. Mercola, the #1 most visited natural health site on the web (over 1mm subscribers to his free daily newsletter):

How time Efficient is your Workout?  

Dr. McGuff breaking down some of his chapters in his book, “Body by Science”. If you are still reading this post, you will love this info!

He breaks down some of the science behind slow motion resistance training (superslow) on various levels on the body. This, along with other science, forms a foundation for Flex 151 methods. I don’t normally send this stuff out to people because, quite frankly, they don’t really care about the science and it is kind of technical. For me, going beyond ‘bro science’ and conventional wisdom opened up a whole new world and actually made me very upset that I had not previously been exposed to methods that could have limited my injury potential, allowed more time efficiency to focus on other health pursuits like eating right, drilling, or just not always feeling like I ‘had to do more volume’. It helped me to understand a larger picture of what exercise really is and does to the body and how it can help me with my ultimate ‘why’ of staying in shape and leading a more productive, optimized life. Now, I do this program 1x per week, sprint intervals once per week (if I am lucky)…giving me time to practice martial arts with my kids and be with my family. I do yoga or Pilates for ‘out of the box’ movement intelligence and try to walk as much as I can, but this type of training is my absolute weekly must and gives me the stress resilience to handle my workload. We now have time for real nutrition, and more importantly, having more fun without the oppressive mindset of “I should be in the gym more”.

1 Common Thinking Errors about Fitness and Health

2 What are Health and Fitness? 

3 What is 'Cardio' Really?

4 Dose Response of Exercise

5 Science of Fat Loss 1 

5 Science of Fat Loss 2 

6 Considerations for Athletes and Seniors 

7 The Big 5 Workout

8 Dealing with Special Needs 

9 Benefits of Strength

Further information from various sources:  

Good Video

HIIT: Hack you Muscle and Creativity at Once

About Soreness not being the end all

Machines vs Free Weights  

There you have it: lots of sources for the 'behind the scenes' logic and science of the Flex 151 Intelligent Training System. I know the decision to start, to improve and to make it a lifestyle is not easy. I hope that this information can lead you in a good direction, whether with us or someone else. Just don't do nothing--start now and do something. You are worth it! And, this type of article is not my normal style, but with so many people who are SOOO close to making a lifestyle change...I am choosing to be BOLD and strike a nerve so that you can feel better and perform better. I hope it works. I hope I aggravate some people here with statements. Maybe it will cause a shift. If you need some background on me, Molly or to read reviews (ha-ha), I will leave finding those for you on our website, YouTube, etc. After all, you need some self study research as well, and I get that. If you are not a Flex 151 client and want to try out Flex 151 for FREE for a month, message me at Info@Flex151.com and mention this blog. See what 1 workout can do to SHIFT your Status Quo. I dare you to put me, my team and Livewell featuring Flex 151 to the test, even if only so you can tell your friends that you tried it and it didn't work. But, I still will have won because for a month you will have worked HARD and been IN THE ARENA. I will congratulate you ahead of time for that, and hopefully it spurs you to some action! I will give you the details and a month will be your reward for laboring through this long blog! If you are a current Flex 151 client, I have a gift for you as well. Just message me and let us help with your health process. The outcome will come; I promise.

Here's to your vibrant health,


To Schedule your FREE FIRST WORKOUT & Learn Why the Fitness Industry has Failed you!

Live Well Flex Training 2013-26

6 Hot reasons to try Upgrade Cold Brew Coffee

By Shaun Angel, CPT

How to make Cold Brew Coffee-1

At Livewell, we are all about balance in life, movement and education through our 4 legged stool of “Move-Empower-Release and Connect”. Flex 151 is about gaining strength and maximizing time, efficiency and effectiveness.  We achieve this through our research based protocols and unique program designs. Upgrade Café is about nutrition on-the-go; no, make that flavorful nutrition on-the-go, in ways that ‘hack’ the status quo. Chef Molly has no patience for bland ‘diet’ foods that lack micronutrients, so we don’t even try to go there, especially since we don’t believe in diets. Such offerings as low glycemic paleo doughnuts, getting your required protein through a ‘cookie dough bite’ instead of a boring shake, delicious smoothie concoctions-from chia puddings to pumpkin muffins are fun and healthy.  We have plenty more in store for you in the months ahead, so stay tuned!

One of our popular signature Upgrade offerings is our coffee. So, what goes into that cup of coffee that our followers have came to enjoy? Jump over to my previous blog to learn about what to look for when buying your coffee beans, making your coffee and to help make your mind up if coffee is healthy.  

This blog is centered on how to make it, and why it’s a HOT time to try our COLD Brew! Who here is so busy that they tire of waiting the 10 minutes to brew coffee? Or, maybe for lunch they want a stronger post meal gourmet cup but cannot find it around unless they resort to the mass gallons of boring and lackluster tasting gas station coffee options out there? I admit, as a coffee nerd and coffee snob, this is me sometimes: impatient to wait for a “whole brew cycle” and ticked off if the strength isn’t right. So, cold brew helps these dilemmas, has many uses and for you flavor junkies out there, it tastes better.

What is Cold Brew?  
Cold brewing refers to the method of making your coffee requiring room temperature water instead of hot water. Cold brew coffee does not men you have to drink it over ice like some people think.  With cold brewing, TIME replaces heat in the brewing process (kind of like with Flex 151 intensity of effort replaces time). Since heat is not there, the flavor compounds in the bean come out, but not the compounds extracted with high heat. We simply let the course grounds float in a tub of remineralized, reverse osmosis alkaline water for 24 hours. We then strain through a mesh filter and immediately bottle in the freshness of the concentrate. Note, this is NOT cheap instant coffee like you see sold at the store. This cold brew process is slow and takes over 24 hours to marinade/brew the water and crushed bean vs pouring in instant powder or brewing a 5 minute cup of joe with no flavor.  Cold brew concentrate is like espresso on steroids and full of flavor!

WHY Cold Brew?
Propeller hat scientists figured out that the high heat used during brew cycles pulls out less than desirable oils, fats and tannins from the roasted bean. These are the elements that most people don’t like when they come out in the flavor, which is why they add so much ‘stuff’ to their coffees (creamers, sugars, etc). If you are a wine connoisseur, you may like or disdain tannins, which create the bitter taste profile in most coffee. In fact, some dedicated coffee drinkers LOVE these bitter tannins and would never drink smooth cold brew. 8/10 people, however, hate this bitterness but like coffee. This is why the assortment of creamers are available today. The creamer smoothes the bitterness and acidity. In recent history, half and half or milk sufficed; now people are loading the historically healthy creamers with tons of artificial sweeteners, sugars and fat-free creamers, creating a very unhealthy habit. The cold brewing process gently pulls out the flavor compounds people like in the coffee, but not the bitterness (from oils and fatty acids) and bite that people do not like.

Aside from the trademark distinctively smooth flavor that people love, here are the 6 main benefits to consider with cold brew coffee:

  • Fresh, all natural coffee concentrate. We sell single shots of 3 oz or 12 oz bottles. No need to brew your coffee. Simply microwave or boil some water and add your preferred quantity of cold brew to your desired strength preference.  3 oz:9 oz water is standard for most people.  
  • Serve Hot or Cold: Aside from the usual hot water, you can add to seltzer water for a fizzy coffee indulgence or simply on ice for a hot day.
  • Less caffeine! You get the many health benefits of coffee (see my previous blog); however, the cold process doesn’t pull out as many oils…and thus not as much caffeine from the bean.
  • 67% less acidic than standard coffee! This one is BIG. People are waking up to pH and alkalinity importance in today’s acidic culture. While I would not call our coffee alkaline, it is far less acidic than normal coffee when you factor our alkaline water system and 67% less acidity resulting from the cold brew process!
  • Maximize your value and minimize your time. Ever make four cups but only drink two? Ever drink too much coffee to prevent waste, only to have the jitters? Yep, thought so!  With cold brew concentrate, only use what you wish. No waste. Accidentally sleep in and running late on time? No more coffee-less early morning meetings. Keep a bottle at work and at home! When I travel, I now carry cold brew with me and simply ask for hot water where I go (they always give me hot water free). This saves a lot of money vs a coffee house, saves time, AND I am getting an organic cup of coffee.
Upgrade Cafe Food Photography-6
  • Simple to make!  Add Upgrade cold brew to either hot or cold water. Play around and find your preferred strength. Generally, we recommend for strong coffee lovers to do 3 oz cold brew to 9 oz water. For mild coffee drinkers or those with caffeine sensitivity, 1 oz cold brew to 9 oz works well. Again, use your preference. I use straight as an ‘espresso shot’ prior to a workout. I prefer cold brew concentrate over espresso now. That’s it. Keep refrigerated if possible. Lasts 2 weeks with tight lid for maximum freshness.
Upgrade Coffee 2015-5

What makes Upgrade Café Cold Brew coffee different is found in our unique processing methods. First, we use only organic, high altitude coffee beans to keep the pesticides, chemicals and mycotoxin molds as low as possible. We receive our micro roasted coffee fresh weekly, from a local artisan roaster, Bill Slatter! This is a huge component of flavor. He orders the coffee bean unroasted directly from a specialty green coffee importer. We cold brew using our 5 stage reverse osmosis water system. The water then goes through a 15 layer remineralization cartridge to get the pH to the proper level. This also affects coffee flavor in the cold brew process. We then fresh grind our beans, cold brew and store in glass.

Recent client testimonial:
Date: 9/25/15 1:10 pmTo: "Shaun Angel" <sangel@flex151.com> 
"Thanks Shaun!  That coffee seriously is crazy good! Thanks for telling me about it. How much is one of the bigger containers you showed me, sort of looked like an old time milk container? My mind is still pretty blown at how good it is without adding anything in.
LaXXX (privacy)Sent from my iPhone"

So, next time you are in the studio, try out our signature Upgrade Café cold brew coffee. Do a side by side comparison, and experience the difference yourself! Our fresh coffee bags and cold brew concentrate make perfect gifts for that coffee aficionado!
Upgrade Cafe Cold Brewed Coffee

On Coffee: Taste, Health Benefits, Cautions and Tips

By Shaun Angel, Coffee Geek & CPT
Upgrade Coffee 2015-5 

Coffee: Such a welcome morning greeting to many…the process of brewing, the aroma, the warm wake-up signaling the official start of the day for many. At least for me, this is the case.  Whether it is cold or 100 degrees, it is the same:  I love my coffee in the morning.  However, the word conjures up pleasure or guilt to many people. Is it good, bad, healthy, going to extend life or peel back years? Coffee consumption is one of those forbidden fruits of many ‘health nuts’ and there are plenty of people, experts and research findings that support this notion. On the other hand, there is no shortage of research justifying its position in the human diet and even more current research promoting its pro-health effects. So, which is it?

The answer is yes. Both sides are right. As with many things, such as meat consumption, there are good arguments on both sides of the debate. Usually, one simply needs to backup, think logically for a minute and evaluate for themselves. In my experience, common sense tends to win over complicated arguments every time. Then, there is the whole ‘follow the money trail’ of the supposed research and deciding what it was they paid to prove in the first place, and your head could actually spin completely around. That is the very thing wrong with the ‘diet and health’ industry today. Don’t get me started on why diet and health should not be conjoined. Usually, the pursuit of one leads you away from the other. But, that is for another blog. Today’s blog is about coffee….

The Many Health Benefits of Coffee:

  • Antioxidants: A natural blend of polyphenol antioxidants are what makes organic, black coffee healthy. Actually, coffee is the #1 source of antioxidants in the American diet by a long shot!
  • Heart Health: 3-5 cups daily showed less calcium deposits in one study group of over 25,000 members in arteries…that's a good thing since calcium in the arteries is a big part of atherosclerosis. Another study said that the increased blood flow was good and lowered pressure on the heart. Another meta analysis of over 400,000 people showed decreased risk of stroke with 2-6 cups of daily consumption. Again, bear in mind they are not consuming Splenda and Caramel Candy sugar creamer in this research. It is black coffee!
  • Brain Health: There has been considerable research performed on coffee being a good neuroprotective substance, especially when consumed over long periods of time. Generally 4-6 cups daily were studied quantities. MS, Parkinson’s Dementia are all named as helped and benefited in the attached source article and sub sources from that article.
  • Better Mood: Coffee has been shown to stimulate neurotransmitters such as dopamine and serotonin, as well as BDNF (brain-derived neurotrophic factor), which is great for a function known as neurogenesis (creating more brain cells). Your Flex 151 workout also stimulates BDNF in the brain and muscle cells, which is why I lead my workout with a good shot of coffee unless it is after 2 pm. Who said ‘brain and brawn’ cannot work together?! You certainly are smarter for joining Flex 151 (sorry couldn’t resist!)
  • Blood Sugar Help: Coffee helps with insulin sensitivity, blood sugar regulation and new research is showing anti-cancer properties, liver support, and other benefits I cannot even explain right. See article for more info below.

Here is a short list of things to watch out for with your coffee habit:

Choose organic and fair traded.  This is less than 3% of all coffee sales worldwide. Coffee is a cash crop and heavily sprayed with toxic pesticides, so most of it is not harvested with health effects in mind, even if the marketing on the bag looks 'natural'.  Instead, the large corporate interest greed for profit and the quest for economies of scale run counter to our health and the farmer growing the coffee beans. Do your homework.  Due to American volumes consumed, you don’t want to accumulate these undesirable toxins in your body. These pesticides are bad on the system and the body fights hard daily to detox this junk out of our body; plus, the chemicals will quickly offset any of the health benefits of your cup of coffee. Yes, organic costs more, but your health is worth it. Regarding fair trade, contrary to what the marketing hype says on the bag you are buying, chances are you are enjoying a cup of coffee from a source that is actually running a small business out. Fair trade helps with this. Notice, I say helps….some of even that is 'spin', so knowing your source is key.

Grind your beans fresh and preferably daily: This preserves the antioxidant effect of natural oils in the coffee and prevents rancidity. When the bean gets exposed to air, oxidation sets in and starts to eliminate the health benefits. Many ‘bulk ground’ coffees in the store are rancid prior to you even brewing. Use the 'sniff test' to find out. Make sure the aroma is fresh and strong. Your olfactory senses can tell. If you are unsure compare your coffee smell to a bag of ours next time you are in the facility (sorry—shameless plug). When grinding use an inexpensive burr grinder, not blade grinder. You want a grinder that ‘smacks’ the bean, not a blade that cuts it….better flavor! If grinding ahead for a few days, store your beans and ground coffee in an airtight container.  Don't place in fridge or freezer, a dark cabinet will suffice.
Locally Roasted Coffee-1

Use clean, cool, filtered water. This is a big one to producing maximum flavor and not adding toxins to the brew cycle. Best way to believe me here is to try side by side comparisons using regular tap water and our remineralized R/O water (yes, we sell these systems too...another shameless plug). Grab some remineralized R/O living water at your next appointment from us and try. You will be amazed as long as you aren’t using a bad bean.

If using a drip method, make sure to find non-bleached, natural paper filters. Bleached filters have been found to have dioxins and disinfection byproducts that come out and go into your coffee. Schnucks sells unbleached filters.

Preferably, find a drip coffee maker that has the least amount of plastic parts as possible. Yes, I know I sound like a crazy man, but think about it: you are running boiling water through plastic parts and drinking this first thing it the morning on an empty stomach…and probably don’t stay hydrated on a daily basis anyway! You really think there aren’t some chemicals coming through? Little by little toxins add up. Regarding the gold vs paper filter, your call there. The mesh screens will give you more flavor and are more environmentally friendly. The unbleached filters will catch much of the oil from the bean, which some research says is healthier. Personally, I use a paper filter daily and once or twice per week ‘splurge’ on a good French press or gold screen cup of joe. Yes, it is much better!

Get away from all the sugar and additives. This is sure fire way to make that morning coffee addiction bad for you! Non-dairy creamers, creamers, flavoring, artificial sugar, sugar and other stuff ruin the health effects of the coffee and are disaster for your body. If you have to do this, you are much better off killing your coffee habit as it is only serving as a carrier and delivery agent for more chemicals. Yes, especially artificial “zero calorie” sweeteners as those are far worse for you than simply adding a sugar cube. Sugar unnecessarily spikes your blood sugar levels, which spikes insulin, which starts off a cascade of unpleasant inflammation to your body and helps you form insulin resistance. I don’t think you want your chances of diabetes increasing simply from coffee, right? Almond milk and coconut milk can serve as healthy creamers to cut the bitterness. If you tell me to jump a creek and still need the sweetener, I understand, but please opt for pure stevia, unsulphured molasses, local honey, or maple syrup or coconut sugar.  Those are natural sweeteners and do less harm on the body.  You will find that as you cut the sugars and processed foods from your diet, you will lose the need to add sugars. Who knows, maybe without the sugars and creamers you learn you don’t even like coffee and you instead start drinking more water and/or green matcha tea. If someone is still telling you that artificial sweeteners are fine for you or better than real sugar and will help you lose weight because they are calorie free, you need to tell them to stop and get with the program. They are lost and outdated. The bad information on that stuff is easily studied and debunked. I will help you with volumes of info and even a few entire books if you need them; just ask. Better yet, schedule some additional time with your trainer, Molly or Lisa to learn how to kick the sugar habit once and for all.

What about decaf coffee? If you are sensitive to caffeine but still like coffee, many people opt for decaf thinking it is healthier. Shoot for organic only when buying decaf. The reason is you will guarantee the processing method that removes the caffeine to be of a Swiss type (uses only water) or a Direct Method (using a plant hormone known as ethyl acetate or carbon dioxide). Non organic coffees can use a method known as Direct Process (which uses a chemical known as methyl chloride) to remove the caffeine. This methyl chloride is not good stuff according to the National Institute of Health, which lists it as cancer causing carcinogen. Keep in mind that if you are drinking decaf to reap the benefits of coffee cited here, that likely won’t work as many of the health benefits are, weirdly enough, related to the caffeine itself that is naturally present in the natural bean. Not all, but many of the benefits.

Watch your consumption! When you hear a ‘cup’ of coffee, researchers are referring to a 5-8 oz cup; most coffee houses start at 12 oz. Research shows benefits are less the higher in quantity you go and over 10 cups per day shows adverse effects on the body.

Make sure to stop drinking coffee after 2 pm max or it will certainly affect your sleep cycles and circadian rhythm (unless you are a fast caffeine metabolizer...we all know people who can sleep like a log after their dinner coffee.  

Don't count coffee in your (1/2 your body weight in ounces water) daily water goal.  Even though I love coffee and admittedly use it as a crutch due to a fast paced lifestyle, it dehydrates me. After 4-5 cups I am craving water. If I don’t stop then, I get a 2 pm headache.

If you are pregnant, it’s probably best to avoid coffee or any type of caffeine. The caffeine passes through the placenta and gives zero benefits to the baby. Even decaf is not caffeine free (3-18 mg per cup).

A final caution centers around lifestyle: the more rested I am, the less coffee drives my day. Balance is key in life. If you are after antioxidants and a healthy life, focus on healthy nutrition and whole food eating as laid out in our Whole 9 guide. You don’t need coffee. With that being said, I admit I like coffee…without sugar; just plain black, strong coffee. Just like my occasional glass of red wine and dark chocolate addiction, I do the best I can sourcing the healthiest options. Coffee for me is an enjoyment.  I try to use the best beans and process I can, and as a result of it costing more, I started drinking less and appreciating a good up of joe more than just the weak and tasteless and bitter mud water I used to drink. Same thing happened with wine and chocolate. Funny how that works. My team members get onto me when I start going back for more coffee, and it is always because I have been pushing the needle too much. Just like recovery makes Flex 151 work, our body needs recovery.  In today’s modern, frenzied culture, Starbucks are popping up everywhere for more reasons than the European coffee house experience that made them famous and subsequently changed the American coffee experience. We American’s are nuts on stimulants to keep us from resting. So, generally if you are in a frenzied lifestyle and always on the go, you my friend are a perfect candidate to drastically curb your coffee consumption to protect your adrenals and not exacerbate the band-aid effect of the caffeine. Yes, I am talking to myself here! To you others, enjoy in moderation and ask me for any research you want. I can make your head spin with the positive effects of coffee and could talk hours on moderate, unsweetened coffee consumption being one of LEAST of your worries in the health world. Enjoy it and quit letting people sucking down diet cokes and heavy grain based diets tell you to quit drinking coffee. However, counter that with the fact that the research I find shows 2-6 cups per day! Keep in mind this is FAR less than standard America’s Grande cup and incessant refills. So, moderation is key. Be conservative. Another thing I am doing lately is skipping a week every month to keep me honest.  As I write this, I have just came off a ZERO caffeine kick for a MONTH as part of a liver cleanse.  Caffeine is a potent drug. Health effects in moderation are one thing; pure out addiction and using ‘research’ to justify weakness is another. If this is you like it was me (and still is at times I admit), we need to talk about meditation, yoga, the chi machine, sleep quality vs quantity, nutrition and other lifestyle factors. These are all the things that drove Molly and I to expand the business into Livewell.

Move-Empower-Release-Connect-Nourish-Strengthen. Health and wellness is a process and takes a balanced approach. We want to help.
Upgrade Cafe Cold Brewed Coffee

By the way, if you don’t want to worry about the above stuff, we have the highest quality and freshest coffee around. I guarantee it when you take into account not only taste and freshness, but health and wellness. Adding to above list of things to look for is the fact that our beans are roasted WEEKLY, thereby adding considerably to the freshness, taste and antioxidant levels. We sell a full 16oz bag for less price than most store organic specialty coffees, which trick you by selling you only 12 oz in a bag (a trick that really started to surface after the last recession).  Flavor is freshness with coffee, so the freshest coffee you find with normal distribution at stores around here is about 3 months.  We source only high altitude and wet-washed coffee beans to keep dangerous mycotoxins and other molds prevalent in coffee beans as low as possible. Plus, Bill Slatter of Berries to Beans here in town is who does our microroasting at precise temperatures to give you flavor without the 'burnt to a crisp' bitterness of your local FiveBucks. If you think I nerd out a little in this article on health and impact from coffee, you haven’t seen anything until Bill gets a hold of you and starts discussing the cupping notes and profiles of the various coffee beans he provides us to our specs that would make any sommelier in the wine industry grin and be impressed. Truly amazing man. So, you are not only supporting local at Livewell, you are supporting Bill and Jackie’s passion, and Molly and my passion, to provide you with the best possible enjoyment, with highest possible health effects, of your daily coffee habit.

Thanks to all of you who support Livewell, and thanks for putting up with my long blog! 

Please read more and check some source information at this site and by following the article citations: Dr. Mercola Geeky Coffee Health Effect Article

The "Nerd Info" Behind the Unusual & Mysterious, yet Invigorating & Relaxing, Chi Machine Session

By Shaun Angel, CPT

So, what is this "woo-woo" sounding Chi Machine at Livewell?  I know many of you still don't know what this service is all about, even though you may be in a membership package that includes this service.  I mean, what gives?  Livewell featuring Flex 151 is all about computerized robotics, data driven health improvements and cutting edge and research based solutions for your health.  So why would we offer a strange sounding service that sounds like something out of one of an old karate film?  In all seriousness, the answer is simple: because the science is sound, and it works to help us feel better!  Today's post sheds some light and breaks it down:  what it is, how it works, and why you should care for your health and peace of mind.  So, read on and schedule your session today!  You will not regret the 20 minutes of time it takes to feel so much better.

Background. The Eastern sense of the word “chi” means energy, or life force energy. The unusual Chi Machine is a passive aerobics stimulator, developed by Dr. Shizuo Inoue, Chairman of Japan's Oxygen Health Association. Dr. Inoue believed that a lack of oxygen and poor circulation were the cause of many chronic diseases. Dr. Inoue, who has spent decades researching the relationship between oxygen levels in the body and the quality of human health, got his idea by watching goldfish swimming. Engineers took his basic concept and designed the Chi Machine. ® "The pattern of motion the machine generates in the human body uses minimum effort and achieves maximum results," says Dr. Inoue. "It improves the basic metabolism of the body, increases our energy, adds flexibility to our lives and improves our attitude. It can also increase our sense of awareness, balancing the mind/body connection."

Unlike many forms of exercise, it is easy to experience its benefits (you simply lie there), and provides excellent results without stress or injury. No one is too out of shape or too in shape to benefit. 20 minutes on the Chi Machine is like 10,000 steps, or walking for 90 minutes, when looking at oxygenation of tissues. When we refer to ‘passive aerobics’, we are referring to the circulation and oxygenation effects of the body.  See the chi Machine live the The Doctor's Show:

Benefits you may experience from your session.  The Chi Machine ® passive aerobics session stimulates an exclusive body response through gentle "figure 8" oscillations with the body helping to:

  • Counteract the effects of stress by rapidly inducing a deep state of relaxation
  • The gentle wave-like movement of the spine relaxes the muscles of the back, improving flexibility and movement while relieving pain.
  • Promote blood cell production, blood circulation and tissue oxygenation.
  • Relax muscles locally
  • Relieve vertebra joint pressure
  • Promote a sense of well being
  • Enhance lymphatic drainage
  • Enhance detoxification
  • Improve immune system function
  • Massage abdominal organs to aid in digestion
  • Stimulate the flow of “Chi” energy throughout the body
  • Improve athletic recovery times, or speed recovery post workout
  • The perfect synergy to use before a FAR IR Sauna session, after a Whole Body vibration session or before/after yoga for centering and other synergistic effects
Your Experience Awaits!  Book Now!

What to expect and How it works:

Our clients joke it is like swimming on land! The gentle, repetitive oscillation of the Chi Machine is non-jarring and very passive. Nothing to be nervous about! The specific movement pace and travel creates relaxation, helping to change Beta brainwaves to a relaxed Alpha brainwave state, enhanced by the precise figure eight motion the machine generates. It is this 144 side to side motions per minute programming that is actually stimulating a lateral flexion in the spine, activating the sympathetic nervous system to calm down, which then allows the tiny tubes in the lungs known as bronchi and alveoli to expand, thus driving more oxygen between lungs and circulatory system. This is what is allowing the oxygenation to occur. When we walk, we are really only moving forward and backward. The chi machine, conversely, is moving us side to side creating the action through vertebral movement. (Ok, I will take my propeller hat off now!)

At Livewell, we are always ‘upgrading’ things where it makes sense, so you will additionally experience your chi machine session while lying on a specially designed FAR Infrared (FIR) Heating pad. Far IR heat is actually a form of light and the results of FIR are phenomenal. Heat therapy can enhance the immune system, increase blood flow and oxygenation, relieve minor aches and pains and help to eliminate toxins. The heating pad helps to warm along the spine and increase circulation through increased capillary action; basically, helping to drive blood flow and thus increasing oxygenation throughout the body. See my recent blog on the effects of FAR IR heat after you read this.  Due to the effects of meditation and the chi machine's help with shifting our brain state, we pair your Chi Machine Service with a selection of our tranquil meditation music or even binaural beats. These facilitate a quicker brainwave shift to allow relaxation to occur. This trifecta combination allows a deep state of relaxation to occur as the body quickly unloads pressure and moves from our normal sympathetic nervous system state, or fight or flight response most Americans are perpetually in….to a parasympathetic relaxation state where true restoration can occur.

All this happens quickly with our unique combination approach of the Chi Machine's gentle undulating motion, the red light tinted room, the Far IR heating pad and the binaural meditation sounds and music in your ears. A 20 minute session leaves you refreshed and ready to tackle the day! Test us in this. You will be amazed at how good you feel after, and your resulting productivity increase will more than make up for the lost 20 minutes you gave yourself.

Things to consider to be ready for your session:

  • Drink a glass of water prior and after your session. Many of the benefits come from the lymphatic stimulation, which releases toxins. Staying hydrated helps facilitate these toxins out of the system.
  • Don’t get up quickly after a session. Roll to your side and ‘come to’ for a few minutes. You will likely feel a slight tingling sensation in your extremities and a little euphoria. Enjoy this feeling; it is the best part! We call it the “Chi Rush”!
  • Let yourself go! Quit thinking and just be. This helps you get more out of your session. You have the rest of your day to be stressed out.
  • Regular street clothes are fine. You will simply remove your shoes. We have a specially designed pad to cushion your ankles and bolsters for under your knees if you suffer from knee pain. Risk of injury is very low as you are simply lying flat on your back and not actively engaging any part of your fully supported body. Heart rate and resting blood pressure will not increase.  Check with your physician if you are unsure if this is ok for you.
  • It is better to start slowly and work up your time due to the rapid detoxification that can occur if you haven’t been exercising. All it takes is 4-6 minutes once or twice daily, slowly working up to 15-20 minutes max per session.


The Sun Ancon Chi Machine, is licensed and classified as a medical device in three countries.— Japan 1993: O2B 1539 and 02B 0694 – Australia 2001: L 81810 – Canada 2004: 28813 and 66598

HTE Americas Informational Video on Chi Machine: How it Works and Health Effects

It has been studied in extensive clinical trials, even being cited for review on PubMed.gov for effectiveness for those with secondary leg lymphadema.

The Sun Ancon Chi Machine Aerobic Exerciser: a new patient focused, home based therapy for people with chronic secondary leg lymphedema.

Whole Body Vibration: “Shake it up” & Accelerate your Health!

By Shaun Angel, CPT

We are excited to introduce Whole Body Vibration Training, also known as Acceleration Training, to Livewell Services! I will apologize up front for this lengthy blog, but just as with the research behind Flex 151, answering questions or addressing your skepticism is not able to be answered quickly. Guy Kawasaki writes in his book “Enchantment”, ‘the greater the mousetrap, the harder it is to sell because it goes against conventional wisdom and thinking’. Well, that is exactly the marketing dilemma of Livewell featuring Flex 151.  As an example, everyone cites ‘no time’ as an excuse for why they cannot exercise or ‘confusion of eating’ on why they are not on a healthy eating plan. None of these people would argue the logic that exercise and eating vegetables would help them. But, as soon as you give them solutions for their problems with Flex 151 as in “15 minutes, once or twice weekly, coupled with eating whole foods that rot and don’t equate to sugar in the body 80% of the time”…you know what they do…they pull out the huge “skepticism card” and say “I don’t believe it..no way..that goes against everything I have ever heard”. As you have probably already figured out as you started to tell people about us at Flex 151, the most skeptical of your friends and family are not even 'in the arena' doing something to help their health. That’s right, they are not exercising, eating right, etc. You just took away their excuses and gave them some solutions and they made another excuse as to why they cannot start their health journey. It is just human nature, and we all do it. Yes, even me!  So, thank you for your referrals, because I definitely know how hard it is to get someone to start!! Yes, I do know you have told a ton of people about us, even if they have not called yet.

This digression has a point, I promise. The topic of today’s blog is equally as controversial to conventional fitness wisdom as is high intensity training is to reducing workout time. So, I am going to give you enough information to make an informed decision as to its effectiveness, benefits to be gained from its use, as well as plenty of sources to read aside from my propaganda.  Haha!  I am used to it with selling Flex 151. Enjoy!!

How Does Whole Body Vibration Work?  Whole Body Vibration, or WBV, trains and conditions your body through acceleration, not mass, in order to improve fitness and health. You probably learned while studying gravity, Newton’s Second Law of Motion in high school:
Force = Mass x Acceleration.

WBV consists of sitting or standing on a platform that vibrates in a way designed to stimulate your hormonal, cardiovascular, lymphatic, and nervous systems simultaneously. In other words, WBV challenges your body’s innate stability response by working your proprioceptors. This system controls balance and equilibrium. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second by inciting a stretch reflex in the muscles known as the “Tonic Vibratory Reflex” (the same involuntary reflex that initiates when your doctor causes you knee to jerk) . The activity may cause you to feel as if you're exerting yourself, and you can use it to get the lymphatic, oxygenation and circulatory benefits of hours of walking, or you can perform some simple movements to get actual exercise that enhances quality of muscle, regardless of age or fitness level. It is not only a localized muscular effect however. The brain does not know which part of the muscle spindle to use, so it flexes and releases the entire muscle at once, which is why a 20 minute WBV session can achieve the conventional exercise equivalent of 60 minutes!

From an exercise standpoint, normal strength training uses the first part of this formula, Mass, to simulate gravity and drive Force on the body. It is this Force that drives the benefits we experience from exercise and to get stronger with weight training. To increase force, you have to continually increase mass (weight) in the gym, or intensity at Flex 151. WBV, on the other hand, uses the other part of the Force equation, Acceleration, in order to make improvements on the body by forcing the body to make tiny muscular counter movements up to 50 times per second. Holding weight against vibration increases the effects of gravity. By making the muscles react this rapidly, WBV also drives force on the body, but without the pressure of standard exercise on joints and with only your body weight being used. Whole body Vibration training has been advocated as a therapeutic method in the treatment of sarcopenia (age related loss of muscle), osteoporosis, and metabolic syndrome and is used in the fitness industry, physical therapy applications, rehabilitation, professional sports, and beauty and wellness applications. There are over 200 documented studies showing WBV’s effects on the body and its use is accepted by major medical and athletic centers across the country with research going back 50 years.
oscillating wbv

This technology is nothing new. Back in the 60’s, when the ‘Space Race’ was underway, the Soviets were working with technology to allow their cosmonauts to stay in space longer. You see, without gravitational pull on the body, muscle atrophy and bone loss sets in rapidly. Their ‘vibrational’ secret made gravity work for them in a zero gravity environment and the result was that cosmonauts were able to stay in space 400 days vs Americans 130. So, this news spread through Europe, where many professional athletes and Olympic contenders began using WBV as a training tool for greater muscle health and performance. Even today, there is considerably more research performed in Europe vs America, where it is still pretty new to the scene. I first heard about Acceleration training around 2006, was very impressed by the research, and was seriously thinking about buying a machine about 2012. I was even more sold after doing a workout on one at the simplicity of using a simple formula mash-up (F=MxA) to drive results on the body. As a sales professional at the time, time was then and still is a precious commodity.

For years, many health minded people have known the benefits of rebounding on a mini trampoline daily. The effects of rebounding include increased circulation, enhanced cardiovascular function, lymphatic stimulation, strength, joint health…all without injurious forces and stress on the ankles, knees, and hips versus jogging. That is why rebounding is still so popular today, especially among the elderly population; in fact, if you can find a mini trampoline, it would be a great 15-20 minute workout to add to your day regardless of your age! The rebounding effect adds G-Forces to your body. When you jump you unload gravitational pull at the top and when you come back down you load 2-3 times the force of gravity depending on how aggressive and high the jump. But before you skip Livewell and go buy a mini trampoline, WBV is like your muscles and system experiencing the stimulation of 30-50 rebounds a second as you make gently body movements on a platform! It’s this constant muscle tensioning that increases muscle strength, flexibility, balance and circulation. That’s right! 95% of your muscles are activated with WBV stimulus, including the fast and super fast twitch muscle fibers, due to the vibration causing a rapid acceleration/deceleration of the tissues causing a forced involuntary contraction. Conventional resistance exercise activates about 40% of muscle fibers, generally the slow twitch fibers only (note this is with conventional weight training, not Flex 151, which stimulates more muscle recruitment through our sequential recruitment of slow and fast twitch muscle fibers and concentric and eccentric isokinetic engagement). So if you are looking for another time efficient means to safely move between your Flex 151 workouts, WBV can help you gets the benefits of exercise, just faster and more efficiently

How does WBV fit in with Flex 151?  At Livewell featuring Flex 151, we are about time efficiency, safety and effectiveness through research based programs and solutions that improve lives. Why is it that at the beginning of every January, the gyms get so crowded you cannot find a machine and 6 weeks into the new year, you can generally pick your spot? The reason is people are human—they are busy. The ‘want' to get healthier is there, but the time, know-how and continued motivation is not. That is where we step in with Flex 151 to improve your total body fitness in 15 minutes once or twice weekly. However, we never tell you that is all you have to do to achieve true health. Livewell steps in for the other 80% of the game to help you Move-Empower-Release-Connect and Nourish. Livewell’s Whole Body Vibration Training helps you in the ‘off days’ between your next Flex 151 interval training session or workout and yoga. We don’t claim that it can take the place of what yoga and Flex 151 can do for you health, but it can sure help you boost your fitness, strength, tone, flexibility, bone density, circulation, oxygenation, detoxification and range of motion all in a time-efficient manner. Like 15 minutes! See some examples of how it can fit into a well rounded program:

  • Having a hard time hitting your 10,000 steps per day? Let WBV help you increase that movement.
  • Need help with warming up the body and stimulating your lymphatic system?
  • Like the idea of increasing your energy, boosting neurotransmitters and need a mood ‘elevator’ to brighten your day? WBV can help.
  • Not interested in Flex 151 or yoga, WBV can be a very good ease into a fitness routine, where it will help your mobility, balance and bone mineral density. It takes no skill, exercises are easy and consistent use can build vitality.
So what do some very well known performers like Queen Latifah, numerous professional sports teams and thousands of athletes know about WBV that we don’t?

Additional Benefits: 

  • Boosts muscle strength, flexibility, balance/equilibrium, endurance and gait.  
  • By improving balance and coordination, and promoting normal muscle mass, WBV can make a difference in the quality of life of seniors.
  • For seniors who have a hard time performing aerobic exercise, using WBV can help them improve performance, allowing them to become stronger, faster and more agile, according to recent research (see source below)
  • Reduce soreness and pain and contributes to a faster recovery after an intense workout
  • Improved core stability
  • Improvement in blood circulation
  • Increased lymphatic drainage (lymph doesn’t move through a pump so has to be stimulated through muscular work)
  • Can yield smother skin through increased circulation and more youthful and glowing appearance
  • Improved range of motion through dynamic movements and localized stretching. Vibration enhances stretching!
  • Decreased cellulite and visceral fat around the belly
  • Decreased workout time
  • Reduce stress through cortisol lowering effect
  • Improve digestion and speed up metabolism
  • Improve bone mineral density
  • Increase endorphins, mood and increase energy immediately through the powerful and fast oxygenation of cellular tissues.
  • Improve sleep

Where I see the major benefit for WBV is in the neuromuscular training effect of the entire body as a whole. It really goes hand in hand with Flex 151’s sequential recruitment of muscle fibers philosophy. Our body is very complex. Both programs are really neuromuscular integration programs designed to connect the muscle with the mind, what I call connecting ‘brain and brawn’. With Flex 151, you have to ‘follow the line’, which is training this control aspect, coupled with ‘holding the line’ as you fatigue and have to pick up effort. WBV addresses your whole body at one time, making your motor units fire 30-50 times per second without you even thinking as your body sub-state is feeling an imbalance under foot. This is very different than training one body part at a time, even with Flex 151. Together, we are filling in gaps. Just like getting out of the box is good in yoga and barre, by forcing your body to work the muscle in a truly functional way, WBV adds this same element. It is very time efficient. 15 minutes is all you need.

For 5 years I have kept Flex 151 high intensity training 1-2 times per week as my foundation. I add in around that weekly martial arts with my son. When the weather is nice I try to get on a SUP board and paddle or mountain bike. I add yoga or Pilates when I can and try to get as much ‘non-exercise’ movement like walking in that I can daily. The way I use WBV is to pre-warm for my Flex 151 workouts and to cool down. I do it mainly for the lymphatic stimulation, oxygenation and circulation. My workouts are very intense, so it prepares my mind for what is to come with that leg press! Secondly, I do it for active isolated stretching routine on non-Flex 151 days to work my range of motion. My recovery times between workouts have improved. I like the ‘stimulated mind’ feeling I have when doing 5-10 minutes of WBV on of days either morning or evening, and I notice I sleep better on days I do WBV.

One of the best uses for WBV is for someone who is just starting a fitness routine and a little uneasy about jumping in to yoga, barre or Flex 151. It can be a very passive workout not requiring effort to still reap benefits. For seniors, it is perfect, and just like Flex 151, they have the most to gain because they have had more time to accumulate loss of muscle mass (sarcopenia). A little improvement yield big changes as our skeletal muscle is the 'engine that drives the car' so to speak. For a great combination, going from 15 minutes on the WBV to the FAR IR Sauna creates a synergistic effect with exercise, detox and circulation. Kick up your favorite yoga moves by performing them on a WBV session! Feeling stiff? Simply do a normal stretching routine with body part on the platform for maximum blood flow, stretch and circulation. Want a high intensity strength session, let us help you do super slow compound sets while on the vibe. Like the unilateral leg press? Try unilateral while forcing your muscles to respond 30x per second! Wish to smoke out your deep core stabilizer muscles? Try planks for a minute hold followed by unilateral arm and leg movements. You might wish you hadn’t!

WBV can enhance your general well-being and quality of life regardless of age or physical condition. I invite you to schedule a session in the weeks ahead and see and feel for yourself!

Just for clarification, we are not equating WBVT to the famed ‘Shake Weight’ (in case you were wondering)! haha...I couldn't resist because I know what you were thinking!  Please don’t equate 50 years of research in whole body vibration to a $20 Wally world shake weight and dismiss the science! Besides, fat loss is accomplished through the proper hormonal environment and occurs globally, not locally.  Spot reduction in fat from your workouts does not work and is one of the oldest fitness industry scams out there (like doing more sit-ups to lose belly weight is a lie the fitness industry propagates because it is an easy myth to go along with).

What to expect for your first WBV Appointment?

Due to the detoxifying effects of WBV and how much the lymphatic system is stimulated, just like Flex 151, more is not better. Start at 5 minutes and work up your time, as it is easy to overdo it on WBV in the beginning. Drink a bottle of water before and immediately after your session. You can perform exercises passively by simply standing on the platform. Once you get acclimated to this, moving between isometric holds (statics) to dynamic movement (full or partial range of motion) is a great idea. As with any exercise program, it is wise to consult a physician before beginning.

So, if you are skeptical like I was in the beginning, then continue following links and reading more information. If you are also tired of reading and want to actually start to make a difference in your health, then schedule a session NOW. Feeling is believing, just like with Flex 151. Whether you are looking to lose belly weight and help with cellulite, improve flexibility, reduce pain, improve balance and mobility…or even improve your golf swing, WBV can help. Schedule an appointment today and give it a month trial. WBV is another tool in your ‘health kit’ to help create the balance in life you want without sacrificing wasted time. Remember, Livewell is about YOUR Life: Transformed, which is why we continually push the needle on researching out of the box solutions to meet the demands of your busy, modern life. Through our unique blend of Move-Empower-Release and Connect services, and preferably balanced with Flex 151’s Intelligent Strength System, you CAN achieve improved wellness and health. Start today! Your quality of life is worth it!

Sources and Further Research:

Summary of Research for Whole Body Vibration

The Truth About Whole Body Vibration, 2nd Edition.

Becky Chambers, “Whole Body Vibration: The Future of Good Health,” Charlottesville: Quartet Books, 2013.

Effects of a short-term whole body vibration intervention on physical fitness in elderly people

Fibromyalgia and the relevance of the whole-body vibration exercises in vibratory platforms: a short review

Super Bowl Appetizers

by Molly, CPT, CINHC, 21DSD Coach

The best way to avoid temptation when invited to a party during The 21-Day Sugar Detox is to bring a few dishes along with you so you know there will be something you can enjoy along with the rest of the party.  Looking for some appetizer ideas that you can take to the Super Bowl party this weekend?  Both recipes are The 21-Day Sugar Detox compliant but also delicious enough for the whole party to savor! 

Bacon Wrapped Guacamole Poppers

2015-12-31 17.56.28

7 fresh jalapenos
1 container of pre-made guacamole (Wholly Guacamole is a good brand)
Uncured bacon

Slice fresh jalapenos in half and scrape out the seeds. Fill with the premade guacamole. Take a slice of bacon, and cut it down the middle to make two long pieces. Wrap one piece of the bacon around the stuffed jalapeno. Bake for 20-30 minutes at 350 degrees. Broil for 5 minutes at the end to crisp up the bacon.

Prosciutto Wrapped Asparagus

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36-48 Asparagus Spears, ends trimmed
12 slices prosciutto
Olive oil
Salt and Pepper

Take 3-4 spears and wrap with a piece of the prosciutto.  Continue until all asparagus is wrapped.  Place on a baking sheet and drizzle with olive oil.  Sprinkle with salt and pepper to taste (Go light on the salt due to the prosciutto is already salty).  Bake at 350 degrees for 15 minutes or until the asparagus is tender.