Lance: The Blog!

2011 IDEA Program Director of the Year Award

2011-09-22T09:39:00.001-07:00

Push Your Rock!

2011-07-27T10:22:00.000-07:00

For those of you who don't know my Dad, Eugene, he's a pretty incredible guy.

For those of you who do know 'HU-GENE', consider yourself lucky!

One of the many ways in which he supports my brother and I is by sending us inspirational quotes or stories.

Here is one he sent today that I thought worked not only for health and fitness, but life in general.

Hope you feel what I felt when I finished reading it...and that you PUSH YOUR ROCK!

There once was a man who had a huge desire to please G-d, so he prayed day and night until one day a Voice spoke to him, “I want you to go and push a rock.”

The man woke up the next morning elated, and ran outside to find a huge boulder. He began pushing it, but nothing happened, so he kept at it all day.

The next day he did the same, yet it still didn’t budge an inch. He went on like that for three months, until one day he got so frustrated that he stopped pushing.

That night he had a dream, and the Voice asked him, “Why did you stop pushing?”

“Nothing happened,” he answered.

“Nothing happened? Look at you! Look how determined and focused you’ve become. Look how powerful your muscles are now. You’re no longer the person you were when you started.

Besides, I didn’t tell you to move the rock; I told you to push it. I’ll move the rock when it’s time.”

Keep pushing your rock. It'll move at the right moment, in the perfect time, when you least expect it. And amazing things are happening, even if you're not noticing them yet.

4 Exercises For The Battling Ropes

2011-07-26T10:06:00.000-07:00

5 Reasons Yoga On The Beach Is...Overrated

2011-07-06T17:06:00.000-07:00

I was on a cruise with my family to the West Caribbean in June and one of the activities passengers could do when we arrived at Labadee, Haiti was yoga on the beach.

Everyone has seen those DVD covers with Rodney Yee effortlessly doing yoga on white sand overlooking turquoise water - looks and sounds great, right?

Well the reality is, its not.

Here are the 5 reasons yoga on the beach is overrated:

1. Scratchy Sand

Expect to be covered, it's everywhere. Who would guess that on a beach?

Rodney never falls victim of even one grain.

2. Blotchy Tan

Rodney doesn't have to, but this white guy worries about his tan blending.

Don't think the teacher plans around your sun exposure.

3. Blinding Sun

Have fun doing a sun salutation when your retinas are burnt to a crisp.

4. Ground Moves

Balance exercises are like a sobriety test with moving sand beneath you

5. Stinging Eyes

Yes I'm crying, but not tears of j.o.y. - s.p.f.

Restaurant Review - Ping Pong Dim Sum

2011-07-06T12:16:00.000-07:00

900 7th Street Northwest

Washington D.C., DC 20001-3886

(202) 506-3740

It’s 11:35am, and it’s almost that time of day.

You are getting hungry, but whatcha gonna have for lunch?

Like most of us, you’re going to suffer through brown bag boredom or picking your poison between a starchy sandwich or so-called ‘salad’.

What’s a hip and healthy urbanite to do?!

DC’s lunch options are about as cool as walking around with an open Metro map.

Luckily for you, I got your fix to bring sexy back to your noon time noshing.

Ping Pong Dim Sum’s $20.00 Healthy Fixe!

Never been to Ping Pong?

Shame, Shame, Shame…I know your name .

As you probably could’ve guessed it’s just up street from the Verizon Center in Chinatown.

Kiss your corporate life goodbye as your cubicle turns into a sleek and stylish midday getaway. From their world beat music to the casually-cool clientele to the mega menu = this place ain’t no game..

For those of us who don’t know (me just a couple weeks ago) Dum Sim is basically like Chinese tapas. Small individual portions of food, usually served in a small steamer basket or on a small plate.

Check it out, here is the Healthy Fixe, four-course set menu served on weekdays before 5pm:

Salad – Asian leaf & crispy wonton

Soup – Choice of spicy seafood wonton or vegetable wonton

Steamed Dumplings – one of each: har gau, cbive, scallop & shitake, spinach & mushroom, spicy vegetable,

Steamed Vegetable – Choose between broccoli or bok choy

My Ping Pong Dim Sum experience was pretty spectacular to say the least. The dumplings were like petite presents containing traditional recipes, but featuring modern flavors and ingredients. The broccoli was by far, the best I’ve had in a very long time and you’ll be delighted by how the salad and soup creates a beautifully balanced meal.

Many of the health benefits of eating at Ping Pong are obvious because of steaming, small portions, all the veggies and lean proteins, but there’s one more that might be hiding between your fingers…the chopstick.! You got it, this pair makes us eat slower and shovel smaller amounts of food in our mouths which causes us to get fuller with less food!

Don’t wait to ditch your desk dining and walk on down to Ping Pong Dim Sum for their Healthy Fixe, Hearty Fixe, or Power Lunch . Promise it will give you lunch break bliss.

Restaurant Review - Litestars

2011-05-22T09:17:00.000-07:00

www.litestars.com

While walking home through the construction on 18^th Street, I stumbled over what appeared to be a lamp that had been buried for years! After looking over both shoulders to see if anyone witnessed my clumsiness, I discretely bent down, scooped up the lamp and continued on my way. When I finally got home, I cleaned the lamp and decided to try my chances by giving it a good rub.

All of a sudden smoke started pouring out of the front and to my astonishment a figure appeared! After first I was disappointed because the figure was a lot less like Barbara Eden and more like the Great Bambino. That was until I heard his thundering voice say, ‘I am the most powerful genie in the world. Because I am so powerful, I can grant you not one, but three wishes.’

I couldn’t believe my luck, as I stood there in my kitchen with a Babe Ruth look-a-like genie about to grant me three wishes.

Feeling pressured and awkward about him just staring at me, I quickly blurted out three things:

1. A restaurant that I can get a quick healthy meal for breakfast, lunch, or dinner.

2. Where the ingredients used are always local, natural, fresh, and nutritious

3. The meals leave me feeling satisfied, light, and energized

‘That’s not asking for too much, but we don’t have any places like that in DC.’, I told the genie. Right then, he closed his eyes, bowed his head and said, ‘now you do, as I will grant these wishes to you.’

When the smoke finally cleared again, I realized I was standing in line at the new fast-casual restaurant, Litestars, which offers Washingtonians fresher, healthier, and tastier food choices.

The Litestars Nutritional Chef Annie Leconte is both the creative mind and passionate heart behind the menu. She introduces DC to ‘functional foods’ that not only look and taste good, but also are very usable for our bodies, energy, health, and metabolism.

When you hop into line there are three main stations to create your meal from at Litestars:

1. Tartlets – a thin whole-wheat pastry-like crust filled with

your choice of ‘cuisine’. Try the Bison made of natural fresh

ground bison from Maryland with tomatoes and onions, or sample the ‘spring garden’ of zucchini and sun dried tomato for the Zucchini flavor, or the Ratatouille Tartlet a roasted medley of eggplant, red pepper, zucchini, and tomatoes.

2. Gourmet Salads - made fresh with locally grown produce

and vegetables. Flavors include the light and summery Mango Chicken, and the hearty Bulgur Wheat Bean, Mexican-inspired Quinoa Dates and colorful Confetti of Tofu.

3. Soupdrinks – all these gluten-free, hot and cold purees are a deliciously easy way to get a lot of nutrients on the go. Flavors include Funshine’s fuse of butternut squash and sweet apples, Afterglow’s very refreshing blend of tomatoes, onions, and garlic or Cold’ Sunrise’s sweet and sour cantaloupe and relish mix.

After eating at Litestars, I discovered that two additional wishes came true that I did not even ask from the genie. The first was that you could sample every single tartlet, salad, and soupdrink before making the final decision on what you’d like order! Second is that all and I mean all calories, ingredients, and nutritional facts are posted everywhere so there is no secret surprise to what you are eating and how healthy is it for you.

Fortunately, Litestars has been a wish granted to all us Washingtonians that are in search of something special for their food and nutrition through their not-to-miss healthier quick bistro.

4 Beginner Kettlebell Exercises

2011-03-09T12:19:00.000-08:00

Restaurant Review - Kafe Leopold

2011-03-09T12:06:00.000-08:00

Kafe Leopold

3318 M Street Northwest

Washington D.C., DC 20007

(202) 965-6005

http://www.kafeleopolds.com/

If you travel off of bustling M Street and wander through Cady’s Alley you will be magically transported far, far away. Leave DC and all your cares behind with just a few steps down the far-side staircase, where a charming courtyard awaits you. Greeted by the subtle sounds of a fountain and beautiful sights of Sunday Brunch you feel you’ve come across a secret European neighborhood. Gone are the popped collars, pearls and pastel pants that overpopulate the Georgetown dining scene. All that’s left is the Austrian-inspired, urban-oasis, Kafe Leopold.

As you settle in for your meal, the courtyard and café calmly buzz with conversations from other cool costumers. You can’t help but to think to yourself, ‘there is no other place I want to be right now’. The stylish surroundings, smiling servers, and mouth-watering menu items all create quite the combination for the types of clientele.

When you finally open the menu nothing, but pure and fresh dishes pop out and grab you. A great rule of thumb for balanced eating is to always start with something green. The first thing that caught my eye was the Gurkensalat. Not only traditional to Austria, but its paper-thin sliced cucumbers and radishes, fresh dill, walnuts, and honey made eating veggies more of a celebration than a chore.

For the next course, always include a lean protein source to increase fullness and help repair of your muscle tissue. Choose the soft scramble eggs with pea shoots and tomatoes, but stay mellow when your eggs show up yellow. Actually keeping that yolk in your eggs helps your body regulate growth and repair hormones. The eggs were cooked just right, making them seem like light glowing clouds.

It isn’t brunch without something sweet and I didn’t even have to hesitate in ordering the Elderflower-Saffron Pears & Greek Yogurt. This healthy snack disguised as a velvety, citrus-infused, pistachio crunch-topped treat, is sent straight from health heaven. But it tastes so good you think you are sinning!

There is no question that you will love the picture perfect setting and dining experience at Kafe Leopold. The only doubt is if you are willing to go back to your Washingtonian reality after your meal is over. Don’t worry, you can always come back again and again for an escape from the ordinary!

Yoga Videos For Home?

2011-02-14T13:10:00.000-08:00

I've been practicing yoga now for almost three years...

OK, there was definitely a 2-year hiatus in there - but still three years!

The cool part is now I have all these great stretches and poses that I remember from class to use with my clients.

I've even been taking some of the moves I learned and use some of them at home for 10-15 minutes before going to sleep.

Coincidentally, enough I got this Facebook message from one of my friends,

'Hey Lance, do you know of any good yoga videos to do at home?'

Honestly, I didn't .

So I did the next best thing and asked my Facebook network of yogis and yoginnis.

And someone came up with Netfilx!

Sure enough it was true, I found about 200 different yoga titles.

Honestly, it had something for everyone:

Yoga: Core Cross Train

Yoga: Total Body Makeover

Yoga: Relief from Neck and Shoulder Pain

and even for...

Better Sex Through Yoga

Let me if any of these are worth renting, well, except for that last one...

that can be your little secret.

Thanks For The Inspiration Jack

2011-01-24T12:19:00.000-08:00

Although I used (the now recently passed) fitness legend, Jack Lalanne, in a joking manner in one of my previous posts...

I wanted to send out my respects to one of the pioneers of the fitness industry.

Thank you, Jack, for blazing a trail for trainers like myself, to positively impact people's lives through fitness!

I dream to have even half of your influence.

You will be missed.

Restaurant Review - Wok And Roll

2011-01-03T10:24:00.000-08:00

Lance's Review Of:

Wok And Roll

2400 18 St. NW, Washington DC 20009

I have been living in Adams Morgan for almost three years now and experience shows certain things are always easy to find on the weekends: short skirts, ‘rose’ guys and parking lot pimping. More difficult to find is… a sober person or a healthy meal. Hate to admit it, but our beloved 18^th street strip surrounds us with second-class options to keep slim in the waist and cute in the face in 2011. It’s hard enough not to be seduced by the sirens of ‘the slice’ or shwarma on a random Tuesday let alone when you are a couple drinks in on Saturday night. Why can’t there be more places where we can eat that won’t leave us feeling as gross as the people stumbling into cabs at 4am?

Luckily Santa came early this year for the good boys and girls of Adams Morgan by bringing us Wok And Roll this past November! Far from coal in our stocking, we’ve unwrapped the best new Chinese and Japanese variety restaurant around. Wok And Roll takes the most popular dishes from these two cultures and adds their personal touch to bring ordinary to extraordinary. Please don’t assume that this place is simply Asia, as the chefs love to put their own spin on classic international dishes from all over the world.

One of the best things about the restaurant is the menu is huge! On the other hand, it can be hard to navigate if healthy is your final destination. Follow my 6 Steps to Wok And Roll-ing a Healthy Meal:

1. Choose at leaset one thing from the salad section – fills ya up, not stuffs you up

2. Try some tea – low cal, high antioxidant value

3. Resist the rice – little nutritional value, skip it

4. Forgo anything fried – obvi really

5. Sauce on the side – remember to say these four words

6. Steam when suspect – healthiest veggie preparation besides raw

Now that you have the guidelines to order within, here are just a few of the many great options to order there:

Spicy Garden Roll – this salad is impersonating a roll with it’s rice skin, mixed greens, spicy tuna

Sea Bass With Mix Vegetables – ever so lightly stir fried sea bass with brilliant bok choy, carrots, and mushrooms

Salmon Ceviche – This South American dish is a special and rightfully so

I must say that I’m excited to have Wok And Roll as a new neighbor and I welcome their picture perfect food presentation and natural, healthy ingredients with open arms (and an open mouth) to our ‘hood.

Are Heavy Metals In Your Protein Shake?

2010-12-21T11:04:00.000-08:00

The only heavy metal I want is Metallica, preferably the Black Album and loud.

That heavy metal is in my ears...I can deal with that.

But I never want heavy metal in my body.

Would you?

Well, the July Issue of Consumer Reports finds that many popular protein shakes could be toxic for you.

15 different protein drinks were tested for four heavy metals:

1. Arsenic - tasty!

2. Cadmium - yummy!

3. Lead - scrumptious!

4. Mercury - delish!

Tests results found metal present in ALL 15 drinks...yikes.

Can I get some protein with my metal?

Of particular concern were three of the top-selling products because consuming three servings a day could result in exposure to arsenic, cadmium or lead that exceed proposed limits for contaminants:

1. EAS Myoplex (Arsenic, Cadmium)

2. Muscle Milk - Chocolate (Cadmium, Lead)

3. Muscle Milk - Vanilla Creme (Lead)

True you could argue that most individuals are not drinking these shakes three times per day.

But why the heck would you knowingly put something hazardous into your body?

Who cares if the amount you consume is within the 'limits for contaminants' set by the FDA or whoever for a protein shake...that's nasty and terribly ironic as these shakes are supposedly for - health.

If you are going to use protein shakes and powders, do me and yourself a favor and look for more natural forms.

Also always read ingredient lists and do your homework before chugging down some heavy metals.

Rock on!

Not 'Fit' Enough For A Trainer?

2010-12-20T09:13:00.000-08:00

I'm a little ticked off about something.

And I'm a pretty patient guy, so this must have been building for some time.

Why do people think they need to get 'fit' before working
with a personal trainer?

This is something that I have heard for years.

The philosophy of getting fit before working with a trainer is like cleaning your apartment before you hire a housekeeper.

It doesn't make sense.

We all know the benefits and results of working with a trainer, so what gives?

I understand you don't want to look weak, tired, or out of shape.

I understand you don't want to spend half your session in the bathroom stall or lying on your back with legs elevated.

But I cannot understand, why would people would rather sit in traffic then take the express lane to success?

This only irritates me because I've seen so many people fail on their own - and I hate that.

Most never get 'fit' enough, never hook up with a trainer, and end up falling off the wagon.

If you have decided you want or need to work with a trainer, great, just don't wait.

The time is now.

Is this bar good for me?

2010-12-01T11:08:00.000-08:00

Love when blog posts appear in life...

I was sitting in the lounge of my gym working on my computer and from my right I heard,

'Can you tell me if this is good for me?'

It was one of our members and PT clients and to hide his identity we'll call him, Bevin.

Bevin walked over to me carrying an Oh Yeah! Natural Bar that he chose from the gym's front desk.

'I'm about to train with my trainer in 10 minutes, should I have this?'

To be honest, when I see Oh Yeah! I immediately think, Oh No!

I'm always skeptical of food and beverage products with cheesy names.

Coincidentally enough I also had a bar with me at that exact moment, it was a KIND Bar.

We swapped bars and I told him the first thing I do is look at the ingredient list.

When choosing a bar, pick the one with the least amount of ingredients.

His bar had 21, mine had 7.

Next work backwards up the nutritional facts and look at fiber, protein, fat, and calories.

Try to pick the bar with the most about of fiber.

His bar had 2g, mine had 4 grams.

I also told Bevin that no bar or shake can beat whole food, the fact that you can actually see the nuts and fruit in the KIND Bar made it a better choice as well.

Suddenly I looked over at our refrigerator and saw that we can small cups of fruit.

HAVE THAT!

It's perfect, sure its got less protein and good fat than the Oh Yeah! Bar, but it's...

1. About 150 calories less than the bar

2. Whole real food

3. Light and easy to digest 10 minutes before a workout

4. Packed with vitamins and fiber

And that did it, Bevin put back the bar and grabbed the fruit cup.

All I could say was...

Ooooh Yeeeeah! (with a cheesy head nod and one raised eyebrow)

Yoga Nidra Night

2010-11-22T11:09:00.000-08:00

(Written last thursday night)

It's thursday night at 8pm and I'm dead tired from the week.

Luckily, I'm having a little snack before I head to one of my favorite classes of the week, Yoga Nidra.

Yoga Nidra is also called Yogic Sleep/Reclined Meditation.

Are you thinking this is maybe the equivalent of adult 'nap time'?

It's an actual class where I get to lay on the floor, get covered in blankets, become real comfortable, shut my eyes, and listen to soft music for an hour.

Truly the best.

If you've ever taken a yoga class you have done what is called, 'shavasana' or 'corpse pose'. It is at the end of each class where you are lying still on your back, but this time it's done for the ENTIRE class.

As you lay there with your eyes closed an instructor is guiding you through a meditation - don't fall asleep though!

The purpose is to maintain conscious in the state between sleep and deep relaxation.

The first time I saw people 'doing it', I was like what the heck is going on here?

Now like Neil Diamond or the Monkees, 'I'm a Believer'.

So now I'm telling you don't knock it til you've tried it... especially don't knock it against the studio door cause we're focusing!

If you've never heard of or seen Yoga Nidra, the class starts out with some easy yoga poses to help you loosen up so you can be most comfortable when you are laying down.

Next you set up blankets to support your lower back, neck, and body temperature throughout the class.

Then you close your eyes and the instructor guides you through a meditation...but I won't go into that to keep it a surprise.

All of a sudden, you gently open your eyes - it's an hour later and you're as chill as a Antarctican.

I'm usually still tired, but I float home and have a great night of sleep.

The next day, I'm ENERGIZED - charged up.

I even had a client say, 'Lance, you look really fresh and rested'.

And that was it, I was sold.

Time to forget the under eye creams, just invest in some Yoga Nidra.

Look to see if Yoga Nidra is offered at your gym or near by studio - and tell them Lance sent you.

Stay Mellow With The Yellow (Egg Yolk)

2010-11-16T18:17:00.000-08:00

This weekend I was at a best friend's wedding up in New York.

After a 3.5 hour train ride up to the Big Apple, I was looking forward to a little break from reality.

A weekend escape from work, training, and lifestyle coaching...

or so I thought.

There we are in the long line for the omelette station at the hotel buffet and I get bombarded with questions.

'Lance, are eggs bad for you?'

'Lance, is bacon bad for you?'

'Lance, is cheese bad for you?

Ugh, there goes my weekend 'break'.

But the question that I'm gonna talk about today wasn't even asked by a friend.

It was asked by the chef,

'Do you want eggs or egg whites?'

No question, 6 months ago I would have answered, 'egg whites!'

But this time, I said 'eggs yellow'

And here is why...

1. An egg without the yolk is an incomplete food, which is hard for the body to recognize and utilize

2. We NEED cholesterol from the yolk - cholesterol helps male/female hormones, growth hormones, repair/immune hormones, and sleep hormones.

3. Aim for 1 yolk for every 1 to 3 eggs

4. Often times if I am eating out and order eggs I might still choose egg whites as the restaurant is probably using some source of oil/fat already.

So stay mellow with the yellows guys, adding one or two to your omelette or scrambled eggs won't kill you - actually will save you.

Smoothie In The Morning

2010-11-15T17:42:00.000-08:00

I wasn't expecting it at all... and that's what made it so great.

One of my worst breakfast-eating clients finally did it!

He transitioned from nothing or something collegiate like cold pizza to making his own smoothies in the morning.

Freakin' phenomenal.

Love to see people make positive changes in their lifestyle and how they live.

To my pleasant surprise he not only made it, but liked it.

He even went above and beyond my recommendations to add some other healthy ingredients.

So if I can influence one person, I can influence one million more - now I'm trying to get everyone that I know on this morning smoothie system.

I had one this morning myself...

Vanilla Sun Warrior Protein
Frozen organic blueberries
Frozen organic strawberries
Organic Almond Milk
Coconut Oil
Spinach

Why smoothie?

1. It's FAST, and who's got time for breakfast

2. It's RAW, preserving enzymes and nutrients of the food

3. It's BALANCED, notice my smoothie is a complete meal as it has protein, fat, and carbohydrates

4. It's PRE-DIGESTED, kind of, the blending of the ingredients makes it easier and quicker on the body

5. It's FRUIT-VEGGIE PACKED, I have 2 servings of fruit and 1 of vegetables in one glass

Dust off your blender, pick up a few ingredients from the store or use what you already have in your fridge and mix it up tomorrow AM.

Your next on the smoothie revolution!

Restaurant Review - Dickson

2010-11-03T16:55:00.000-07:00

A restaurant review that took into consideration how healthy the food was? Never!

Ever thought of a restaurant critic as a picture of health? Never!

How often do you really like what is recommended? Never!

I'm here to change all that...with my healthy restaurant reviews.

Lance's Review Of:

When it comes to eating healthfully at most DC wine bars, the glasses are definitely half empty. Washingtonians are usually left with stained teeth, big bills, and bigger bellies from all the cheese, simple carbs, salted meats and low quality vinos. That’s why I’m happy to report that at Dickson, your glass is not just half full, it’s overflowing!

No matter your tolerance you are sure to feel a buzz off the smooth and sensual surroundings of this U Street retreat. 3-stories of friend gathering, date happening, and co-worker mingling good times. If that doesn’t get your night going right, knowing that all of their sparkling, whites, and reds are biodynamic, organic, or vegan definitely will. Remember there isn’t anything wrong with having a glass or two of wine every now and then, but guzzling the grapes and chowing down on calorie-dense foods is certainly going to bust you out of your Levis.

I was really impressed by the selection and variety of light and health-conscious options on the Dickson menu. What made it even better was that many of their ingredients come from local farms such as Hartland farm. Now that’s truly ‘eatin’ good in the neighborhood’. Make sure to try these delicious dishes:

Local beet salad with blue cheese and candied pecans – the deepest colored, freshest tasting beets are combined with organic greens and accompanied by just enough cheese and pecans to cure the sweet and savory cravings.

Ahi tuna tartare with avocado and cilantro soy vinaigrette – this filling and refreshing special is packed with protein, good fat, flavor, and lightly brought together with the perfect a cilantro soy vinaigrette.

Wild mushroom flatbread with organic greens, fresh mozzarella, and truffle oil – the greens easily out number every ingredient on this fantastic flatbread. Super thin crust, robust mushrooms, and easy-on-the-cheese make this one flatbread not to diss or miss.

I had the best time at Dickson, its the kind of place that you walk to the table saying, ‘I can’t wait to come back here…’ and leave saying, ‘…tomorrow’. Do yourself and someone special a favor by dropping by Dickson for a world-class glass of wine and healthy bite to eat. If you don’t, people will know you’re obviously - drunk.

That Nightly Glass of Wine Adds Up

2010-10-25T19:00:00.000-07:00

Yea, I know I live on the wild side.

It's 9:30pm on a Monday and I'm writing a blog in my boxer briefs (grey Calvins) while sipping a Yogi 'Bedtime' Tea...

life in the fast line!

Having a cup of tea at the end of the day helps me chill out, relax, and unwind.

I'm not alone, but I'm not in the majority for those in their 20's to 50's.

More and more of my friends and clients tell me that they have at least one or two glasses of wine every night after work.

It helps them chill out, relax, and unwind.

That's fine, but don't come complaining to me that your weight and body isn't changing.

Though it might not seem like a big deal, that glass (or two or three) of wine adds up.

Not to mention it's only the weekday and you are going to have more than your fare share on the weekend.

Nightly drinking sneaks in calories (150 cals per 8 ounces) and it messes with your sleep quality which helps regulate everything in your body.

If your sleep is messed up, so are your hormones - which can lead to body fat and weight issues.

I know when you pop a cork you are magically transported to a sexy European country, but let's be honest you are just chillin' in your sorority sweats in your studio apartment...so ease of the grapes.

Enjoy the occasional glass during the week, but trust me, cutting out the nightly glass will improve everything.

Soon you'll be sexier than that European country you're trying to whisk yourself away to.

GQ Workout Gear Makeover: Jersey Shore

2010-10-21T09:41:00.000-07:00

I was flying to Las Vegas this past Friday morning and had about 3.5 hours to kill.

And what better way then with some serious reading.

You know, something that would really stimulate my intellect and challenge my current thought process.

So opened up the newest issue GQ instead.

Inside I found my one of my favorite features...their makeovers.

I've always dreamt of getting selected to be GQ'd out, especially on their dime.

They always make guys look phenomenal.

Boy was I surprised when I saw who was the fashion disaster they were going to fix up this time.

None other than...

The Jersey Shore Boys

(Insert Fist Pump)

The interesting part to me was that they weren't fixing these guys up in suits and ties, but upgrading their workout gear.

I gotta admit when I saw the 'after' shots, I felt they looked so uncomfortable and actually worse.

Maybe it was just that they were too huge for form fitted fitness attire.

Even more amusing than see these guys in something without a crazy tattoo print or huge dragon crawling on it was their interview...hope you enjoy it as much as I did.

GQ: Let's say you're taking a girl on a cruise tomorrow morning and you have two hours of free time today. Gym or tanning bed?

All together: Ooooh!

DJ Pauly D: Tanning bed. You look more toned when you're tan.

The Situation: Gonna have to say the gym. Just get tan on the boat.

GQ: What's the lamest thing guys do in the gym?

Vinny: I don't like people that walk around talking the whole time. If you're at the gym, you should be working out.

DJ Pauly D: I have to agree with Vinny. I'm trying to get my set in, you're talking, I'm losing my pump!

GQ: What about dudes who stare at themselves in the mirror the whole time they're working out?

DJ Pauly D: Yo, stop talking about me! [laughs]

Ronnie: [defensively] It's not just that you want to stare at yourself. It's partly that. But you're also watching to make sure you're doing everything properly.

GQ: Yeah, right. What about using personal trainers? Yes or no?

Vinny: I used to be a trainer, and 90 percent of the people who use trainers are women and old people. But it can be good—I used to train other trainers sometimes.

DJ Pauly D: Sometimes I look at the trainers at the gym, and I look better than them. I'm not gonna take advice from somebody who doesn't look better than me, bro.

GQ: Mike, I don't really have a six-pack. Should I be crying in my beer about it?

The Situation: Nah. Be confident in what you got.

GQ: What's the best body-related compliment you've gotten from a girl?

Vinny: I'm not that big next to these guys, but—

Ronnie: It's more about the mind-body connection with Vinny.

The Situation: It's more about the pushin'.

Anyone else?

DJ Pauly D: It was my birthday this weekend, and these girls put cake on my body and ate it off. One girl said, "You have the nicest chest I ever ate cake off." I got pictures to prove it. I'll send 'em to you.

Develop A Night Routine To Improve Sleep

2010-10-12T18:58:00.000-07:00

There are a TON of people out there that do not sleep well.

I hear about it everyday, another person who cannot catch some Zs.

Restless nights of tossing and turning...

Awaking at 3AM and not being able to return to sleep...

You name it, it's happening and to far, far too many people.

Ugh, I feel for you guys.

Poor sleep can lead to low energy, weight gain, health problems, and a myriad of other not-so-awesome things.

One way to help is to develop a night routine, a bedtime ritual if you will.

We all had one of these growing up, our parents called it 'bedtime'.

I remember that my dad would read me a story and rub my back until I went to sleep...ultimately that had to stop...cause it creeped my college roommate out. JOKE!

Seriously, we all need a night routine to slow down, unwind, and prepare for bed.

Why?

Because people most complain that they can't get their mind to stop and our bodies are light sensitive.

Here's what I do as my night routine 1-2 hours before I plan to go to bed:

1. Start dimming the lights

2. Turn off the TV and try to stay away from the computer if possible

3. Listen to some low jazz, classical, or 'sounds of nature' music

4. Stretches or foam rolling to loosen up muscle tension

5. Eat a snack appropriate for my metabolic type to prevent overnight blood sugar crashes

6. Read a book that not overly 'stimulating'

Yikes, it's about 10pm...time to shut things down and practice what I preach.

Night!

Sign Up For A Charity Event

2010-10-05T10:12:00.000-07:00

This past Saturday some friends and I signed up for the Voices Against Brain Cancer Charity Walk that was at East Potomac Park and the first one held in Washington, DC...

It turned out to be a spectacular Fall morning, even though I had to get up before 8AM on a weekend...

the things I do for a great cause!

I love charity events that incorporate physical fitness and exercise.

If you have never signed up for a charity walk, run, bike - you are missing out.

There is just this great contagious positive and inspirational energy in the air!

First off, you get your exercise done for the day.

Secondly, you are supporting a great cause.

Third, you get all the water, bananas, and granola bars you could ever want.

Fourth, you get a snazzy new t-shirt for your fashion collection.

Fifth, you bond with all the fellow participants

Sixth, you create a memory that you will never lose

Seventh, you helped one, four, or even more lives...

Tis the season for charity events, sign up yourself and your buddies for a few this year!

And combine doing good for oneself with doing good for others.

Too Long Since The Last Massage

2010-10-04T05:41:00.000-07:00

Over the weekend I was foam rolling my leg and back muscles before a workout and I realized I had soooo many knots!

I thought to myself, 'jeez, when did I last get a massage?'

Figured that it was probably when I was on vacation in July.

That's over two and a half months ago.

All I remember is I picked a Japanese Shiatsu style treatment (even though we were visiting CHINA) and that there was a small woman pummeling me for 60 minutes.

Shame on me, I haven't been taking my own advice...

Massage is not just for luxury or pampering, it's a real part of staying healthy and well.

To back that up, a recent study came out in the Journal of Complementary and Alternative Medicine about the additional benefits of massage beyond breaking up muscle tension and knots.

Here are some of the findings:

1. Single session of massage caused biological changes in blood and saliva

2. Swedish massage led to significant decreases in stress hormones

3. Swedish massage led to increase in white blood cells for the immune system

4. Individuals that had a 'light massage 'experienced increases of oxytocin, hormone associated with contentment

5. The light massage group also had bigger decreases in a hormone that stimulates the adrenal glands to release cortisol

So not only is massage therapy important recovery for your muscles, but also your mind and hormonal system.

Why that is important to you is, lowering stress hormones and increasing white blood cells keeps you younger, slimmer, and healthier.

Nuff said.

Schedule one for you every 1 to 2 months.

WWLD: Monday Night Football

2010-09-28T18:58:00.000-07:00

Besides reading which shocked some of you, I also am a Chicago sports fan.

I follow the Bulls, Cubs, Blackhawks, and DA BEARS.

So how pumped was I that the Bears were 2-0 going into their Monday Night Football game with the arch-rival Green Bay Packers?

Pumped like a bicep after one hundred curls!

It was time to throw a party to get my friends together to watch the game.

I shouldn't have been surprised by the responses I got when I sent out the group email inviting everyone over...

'Name 5 Bears players (and their new offensive coordinator) without looking it up for me to stop by!

I will bring beer for your fridge ...

Lance - will you be serving bottled water at this event?

Personally, I was hoping for kombucha and carrots with 5 almonds... will that be available?

I'll be sure to bring something unhealthy or at least some non-gluten free beer.'

Apparently, my reputation precedes me.

Now that I have you wondering, What Would Lance Do, for snacks for a football watching party?

Here's the healthier snacks I served last night for the game and disappointed my friends with:

1. Organic baby carrots, celery, and grape tomatoes

2. Organic humus

3. Organic clementines, strawberries, green grapes

4. Unsalted, raw mixed nuts

5. Organic lightly salted popcorn

6. All Natural and gluten-free 'Food Should Taste Good Jalapeno chips

7. Terra (seasonal root vegetable) chips

8. Amy's Organic Salsa

I gotta say, it was a colorful and satisfying array of healthier snack options.

Cause if you're drinking beer or sipping wine, at least cut the extra calories and fat with alternatives.

Kiss Me, I Have A Tongue Scraper

2010-09-22T11:52:00.000-07:00

On Monday I talked about developing a Morning 'Ritual' or Routine to energize yourself and physically prepare for whatever the day may bring.

I got bunch of comments on the post through Facebook, but none of them were about using my tongue scraper!

As one fellow health and fitness professional stated, 'it might be one of the most underrated morning rituals, besides peeing'.

So what's up with the tongue scraper, Lance?

First off, I was personally introduced to this tool by my health and food coach back in April...but was skeptical.

Secondly, I was nervous about using it (would I gag, would I cut myself?).

Third, my dear lord, it works - freaky to see how much funky gunk I removed.

Fourth, here is a list of the benefits for using a tongue scraper:

1. Removes plaque, build-up, and bacteria from the surface of the tongue

2. Prevents bad breath, especially for people who eat a lot of diary and build up mucus in the mouth, nose and throat.

3. Traditional use from Ayurveda, which asserts that people who use a tongue scaper are better at public speaking, express themselves more thoughtfully and speak more sincerely and authoritatively.

4. More effective than brushing the tongue, it clears out the deep deposits and generally keeps the area cleaner, stimulated and alive.

5. Cravings can be reduced by cleaning the tongue of leftover food and scraping the tongue ensures more sensitive taste buds.

6. And finally, a big advantage is that it enhances kissing because it makes the tongue sweeter, fresher and more sensitive.

7. You automatically have a new pick-up line, 'hey baby, I got a tongue scraper.'

Convinced yet?

Go out and pick one up at your local pharmacy's toothbrush aisle.

You and your partner can thank me later!

Develop A Morning Routine

2010-09-20T18:13:00.000-07:00

Right now I'm reading a book.

No, your eyes are not playing tricks on you.

I, Lance J. Breger, am reading.

And it's not the latest issue of Men's Health or GQ (cause I already finished those).

It's this very cool book called, The Power of Full Engagement by Jim Loehr and Tony Schwartz.

The subject is about energy management for high performance.

These guys trained superstar athletes for 25 years (Jim Courier, Monica Seles, Eric Lindros, and Grant Hill) for top performance and then switched over to corporate executives.

One thing I found really great that I wanted to share is their suggestion to develop a morning routine or as they call 'ritual' first thing in the morning.

This routine is all about preparing the body physically for the day ahead.

Physical energy helps athletes for their particular competition, but for us, it is one of our biggest sources of energy for just getting through our entire day.

I realized that over the past four months, I have recreated my morning routine and it has been paying off big time.

Lance's Morning Routine/Ritual

6:00 AM - Wake up

6:05 AM - Brush teeth and use tongue scraper

6:10 AM - Drink a big glass of water while taking nutritional supplements

6: 15 AM - Eat a big breakfast with as many organic and raw foods as possible

6:45 AM - Workout at the gym

8:00 AM - Shower and eat again or meet my first client of the day

So I've hydrated, fueled up, and exercised all before my real day has even gotten started.

I do want to add a little meditation in there somewhere to help slow down my mind and clear off my mental desk so I can be the most productive.

Can't believe that less than a year ago I was staying up to 11 PM or later, waking up at 7 AM and bolting directly to my first client while choking down an apple or protein bar as I flew out the door.

No water, no workout, no big meal, no relaxation.

Now it's your turn, you might have to wake up a bit earlier, but what are you going to add to your morning routine to help you through your day?

Nutrition Mind Tricks?

2010-09-14T18:22:00.000-07:00

Had a cool conversation with one of my clients today.

We were reviewing how her hip condition was doing and when we finished she asked,

'Lance, do you have any nutrition mind tricks?'

Alas, I am not Obi-wan Kenobi, Yoda, or even Luke Skywalker when it comes to Jedi mind tricks, but I felt that I might be able to make a few suggestions.

'Sometimes I'll be reading a book at night and the idea of having a piece of
cake pops into my head. It grows stronger and stronger until finally

I have it about an hour later. What do I do?'

I went over four things that I wanted her to remember and think about:

1. Food gives you feedback

What are you eating too much or too little of in your prior meal that might cause sweet cravings?

2. If you don't bring it home, you can't eat it

She bought the cake from Safeway when she was at the grocery store, not anymore...

3. Ask yourself, 'why am I really hungry right now?'

Could be boredom, makes you feel good temporarily - probably tied emotionally or mentally to something.

4. Find healthy/low-cal substitutes

She picked frozen grapes/berries, sugar-free jello, or organic yogurt.

So unfortunately I don't have mind tricks, but four simple things to keep in mind to help solve the 'sweet-tooth' situation.

5 Ways To ENERGIZE Your Workday!

2010-09-13T12:17:00.000-07:00

#1 wear a white shirt!

Boom, energy.

Nah, just kidding.

That's me and the poster of me (blue sweater above) at the Main Auditorium on the National Institutes of Health (NIH) Campus last Wednesday.

My close colleague, Dr. Michael Donovan, set up an outstanding Health & Wellness Expo filled with exercise classes, activity demonstrations, educational seminars, health screenings, a health fair and more!

I was grateful to be back presenting at the NIH for the third time in less than two years.

At the event, speakers were given twenty minutes to address the live and webcasted audience, so I needed a topic that would be impacting and memorable.

The title of the presentation was,

'5 Ways to Energize your Workday'

Who doesn't need practical ways to give themselves a boost throughout the day without turning to methods that jeopardize your health, well being, and waistline?

So without further a due, here they are, the 5 Ways to Energize your Workday...

● Breathing

● Hydrating

● Moving

● Snacking

● Meditating

All of these can be done in two minutes or less and not only promote energy, but improve overall health when done correctly and regularly.

Message me for elaboration or explanation on any of the five.

Try one of these out today!

Stretch Before Running? - New Study Dissected

2010-09-07T17:55:00.000-07:00

Did you read last week's New York Times Well Blog post about the U.S. Track & Field Study on stretching before running?

Everybody's talking about it.

If you didn't don't worry, neither did I.

It came to my attention from the couple of emails I received, seeing runners celebrating in the streets, and confetti sprinkling down from ceilings of gyms across the country...

'Yay, we don't have to stretch anymore!'

Not so fast.

Just because you might be getting out of stretches that are held for 30 seconds doesn't mean you don't have to do ANYTHING before you run.

There was some pretty interesting stuff in that article and wanted to break it down for you.

What the study basical found was:

1. Static stretching didn't prevent injuries more than not stretching before a run

2. If you are currently stretching before a run, do not stop

Where do we go from here?

1. Let's look to do dynamic stretches pre-run instead of static long holds

2. Instead of stretching, prepare the body to work with exercises focused on activating muscles (like glutes and core) to prevent injuries and improve performance

3. I still agree and support a post-run static stretch, it has it's place in a workout program

4. Static stretches may still be appropriate for a individuals with an injury or history of injury as a corrective exercise approach - but not necessarily for a 'healthy' individual.

Which exercises does Lance recommend pre-run?

1. Balance exercises (single leg squats)

2. Plank and side plank

3. Floor bridges or any glute exercises

4. Leg swings (forward/backward - side to side - circles)

5. Multi-directional lunges

6. Plyometric exercises

Student MIND/BODY Series - Take 2 In The Classroom

2010-09-01T17:46:00.000-07:00

2 minutes.

That's all it takes.

2 minutes or less using easy techniques drawn from the practice of yoga for school teachers to ENERGIZE, FOCUS, & CALM their students.

This was the main objective of today's presentation, 'Student MIND/BODY Series'

I was speaking to the teachers of Holton Arms School on their Professional Day to give them easy to learn and easy to do strategies to integrate TOTAL Wellness into the school day.

For the event, Infinity Wellness Foundation developed an 18 activity curriculum for teachers to use for class transitions.

Teachers can use our activities at various times of a class or school day to:

Fight pre-test jitters

Wake sluggish students

Focus student's attention and enhance concentration

Calm hyper students and decrease anxiety levels

Here is a sample of our three categories:

1. ENERGIZE

2. FOCUS

3. CALM

Besides demonstrating the activities, I gave background into how and why we put the curriculum together, what Infinity Wellness Foundation learned from our experiences using MIND/BODY practices with youth, and presented an overview of the current research of yoga & children.

But my favorite part was giving teachers HOMEWORK and calming them down with the desk-oriented child's pose to CALM their excitement.

It was the perfect setting and audience for launching our Student MIND/BODY Series and I appreciated the teachers of Holton Arms School sitting back and let me run the show...

Excited to hear about all the different ways this group uses the Student MIND/BODY Series!

Student MIND/BODY Series - TOMORROW!

2010-08-31T19:14:00.000-07:00

The past three days I have been putting the final touches on a presentation that I am giving tomorrow at Holton Arms School in Maryland for their Teacher Professional Day.

Tomorrow I'll be presenting Infinity Wellness Foundation's...

Student MIND/BODY Series!

Here's a little preview, wish me luck and I'll give you the details in the next day or so.

Prevent Treadmill Tumble!

2010-08-30T11:50:00.000-07:00

What's the scariest thing about the treadmill?

Maybe the gunk in those cup holders...

The idea of needing to be on it for a whole 30 to 60 minutes...

Ah, got it.

Falling off...

Yea, nobody wants that.

Unfortunately, this scary situation does happen and happened at my gym the other week.

I was training a client and all of a sudden, I heard a crash!

I spun my head around to see that one of our trainers fell off the back of the treadmill while sprinting.

Running over to help, I was relieved to see she was OK.

Because of her cat like reflexes, she ninja-rolled and managed to escape with only a cut on her nose and a bit of a bruised ego.

Phew, that was so not cool.

As trainers we love to see you push and challenge yourself to your edge, but please always keep it safe.

She created this story and these preventative tumbling tips:

Here’s how it went down: I was listening to a new workout mix, thinking about other things, running fast. My glasses (which were not stowed securely) got caught by my ipod cord, and fell to the floor. I stepped on the side rails (without stopping the treadmill) and climbed off to retrieve my glasses. I put them back on my face and proceeded to step back onto the treadmill (forgetting that it was still moving), and was ejected onto the floor (flat on my face).

In an effort to learn from my experience and contribute something that would helpful to others, I decided to write an article on treadmill safety. I am happy to say that I am healing well and actually “got back on the horse” this past weekend without incident. I followed all the safety measures outlined below and will continue to do so. Hopefully both you and I have learned my lesson.

Here are 13 Treadmill Safety Tips:

1. Know how the treadmill you are using works, especially where the STOP button is.

2. Make sure your shoes are tied securely (I double knot mine)

3. Securely store anything you are bringing with you - water, towel, ipod, etc. securely

4. Use the safety clip and make sure the cord is at a length that will allow you to move freely but will also be helpful in the event of an unexpected fall.

5. Start slowly and make sure you are able to keep the pace you are setting on the treadmill.

6. Stay toward the front of the treadmill (close to the console). Make sure you are able to maintain this position at whatever pace you are walking or running.

7. Look forward (not down or to the side which could cause you to lose balance)

8. Use your handrails, early and often

9. Need to take a break, use the “Pause” button. To restart your workout when you are ready, simply press “Enter” and the treadmill will restart slowly, building back up to the pace at which you “paused.”

10. If you need to stop immediately, use the “Stop” button.

11. Try adding incline over more speed to increase the challenge and safety

12. Not only watch you feet, but your attitude, The “Oh, I’ve done this millions of times. I know what I’m doing. I won’t get hurt. I can take this shortcut...” can backfire.

13. Don't multi-task. Just run. Trying to read, watch TV, change your ipod, drink water and juggling risky business.

Restaurant Review - Agora

2010-08-25T10:58:00.000-07:00

A restaurant review that took into consideration how healthy the food was? Never!

Ever thought of a restaurant critic as a picture of health? Never!

How often do you really like what is recommended? Never!

I'm here to change all that...with my healthy and affordable restaurant reviews.

1527 17th Street NW Washington, DC 20036   Phone: 202-332-6767 www.agoradc.net

Do you know what authentic is? Well it certainly is not Heidi Montag or Tiger Woods. It’s Agora! Wait, you don’t know Agora? Let me I get you up to speed… what you see is exactly what you get with the new Turkish Restaurant on the 17^th street strip – no lies, mistresses, or surgeries here. Agora gives you a 100% authentic taste of the Aegean Sea!

The word Agora means ‘meeting place’ as a traditional Turkish meal is for sharing and gathering, nibbling and drinking, and talking and laughing. They couldn’t have picked a more perfect fitting name for this Dupont don’t miss. From their awesome outdoor patio to their exposed brick bar to their elegantly lit dining tables, Agora is definitely the place you really want to ‘sit and stay a while’.

It’s hard to not go healthy here, especially when half of the menu is vegetarian, only the simplest of spices are used and lemon juice, oil olive, and yogurt are the main condiments.

You gotta start your meal with one of Agora’s spreads, the Htipit (roasted peppers, feta, thyme, oil olive) and Cacik (yogurt, cucumber, dill, vinegar, garlic, olive oil) were my faves. But beware of TMBC (too much bread consumption) because their spreads are served with the warmest, fluffiest flat breads around. Just a heads up because this appetizer could creep up in calories in a blink of an eye and an opening of a mouth.

Next fill up on two amazing vegetarian dishes: Ispanak (sautéed spinach with onions, garlic, pine nuts, red crushed peppers) and Imam Bayildi (Stuffed eggplant, onions, tomatoes, pine nuts, garlic). If you don’t like eggplant, you are about to meet your match. Imam Bayildi tastes so good you swear it’s not eggplant and coming their spinach is like a green dream in a bowl.

Finally, balance out your carbohydrates with some lean protein, Grilled Dorade with olive oil argula, lemon juice, and a grilled lemon will definitely make you do tricks! If you are not much into seafood, I also recommend satisfying your carnivorous craving with their gorgeous grilled lamb chops.

My dinner at Agora was everything I was looking for and more; an enchanting environment, perfectly prepared food, incredibly fresh ingredients, stellar service, and I left feeling nourished and extremely satisfied. Don’t be the last one in the ‘hood to try what everyone is raving about, stop in tonight!

My 2010 Workout Plan

2010-08-24T10:46:00.000-07:00

Yesterday I was trying to remember when I first started lifting weights.

My first workout.

And if my brain serves me right, it was about 7th grade, coincidentally the same year as...

my first kiss.

Ah, how could I forget the braces and a blonde mustache?

But I should clarify those were on the girl I was locking lips with.

Yes, I was a bit of late bloomer with the ladies, but an early adopter with the weights.

My workout program has changed so much over the past 16 years.

There was the all bicep workout aka Curls for the Girls Program.

Then there was the all chest, all the time workout aka 7 Day Pecs.

That morphed into the front of the upper body workout aka The Mirror Program.

And the no cardio workout aka Chubby Lance Program.

I even did the no stretching workout aka Future Physical Therapy Client Program.

My current program is as follows:

Monday - Chest & Back

Tuesday - Legs

Wednesday - Yoga/Interval Cardio

Thursday - Arms

Friday - Tai Chi

Saturday - Repeat Strength Training

Sunday - Yoga/Interval Cardio

Lance's Strength Training -

Honestly, I still want to be as muscular and lean as I did when I was 14 so I usually do a variety of hypertrophy programs to increase muscle mass. Right now I am doing German Volume Training Program which requires so many sets of a given exercise (10-13) that muscle groups are split into separate days.

Lance's Yoga -

To me yoga serves a lot of great purposes in my workout program, I incorporate a 'gentle' or 'restorative' or 'level 1/2' class twice per week to:

work on my flexibility

prevent injuries

improve balance

improve core strength

incorporate body weight training

improve muscle endurance

improve functional movement patterns

improve foot, hip, and shoulder mobility

clear my mind

destress

Lance's Tai Chi -

This is something new that I started in April and have been going to class once per week ever since. I got inspired to do it even more regularly after my trip to China where people do it everywhere all the time.

Tai Chi is a form of martial arts that is used for healing, stress management, increasing energy, medicinal purposes, etc.

It's through taking an hour to chill out and slow down my mind and body which has keep me leaner than crushing myself with another workout after the end of a long work week.

Lance's Cardio Interval -

I don't do cardio very often at all, as I manage my body fat % through my nutrition, strength training, and stress management. But when I do cardio, it's primarily interval training with various rest:work ratios and I always mix up the equipment, machine, or method of cardio I'm doing.

Okay your turn, what's your current workout program?

A Master Of 3 Reps

2010-08-23T11:47:00.000-07:00

When you are a trainer, people think you have super powers.

And we do to some degree.

The power to run past pizza like a speeding bullet or the power to leap over dessert with a single bound...

but training clients, gym members, and non-exercisers alike all expect trainers to be able to do unbelievable feats of strength as well.

Any advanced exercise, drill, balance, stretch, pose, or dynamic physical activity... with perfect form, without breaking a sweat.

Maybe as trainers we have been the catalysts all along for the spread of this urban legend.

When we demonstrate anything we will usually hear, 'you made that look so easy'.

And just like a magician, we will never give away our trick.

That illusion of making complex exercises look easy is why people think we have super powers.

But today I'm going to let the cat out of the bag, or pull the bunny out of the hat if you will.

As trainers we are the masters of 3 reps!

That's right.

The fact is you will never see a trainer show a client a complete set of anything.

Yea we will show you 1, 2, or 3 reps of an exercise...but never more.

And we will always stop before we shake, strain, sweat, or show a sign of weakness.

So it's true, me and every other trainer can do just about anything three times - but after that it might get ugly.

If you don't believe me, next time a trainer or instructor is showing you an exercise ask them, 'can you please do 5 more of those?'

Everybody Needs A Trainer

2010-08-19T11:44:00.000-07:00

Do you need a trainer?

There is no question, yes you do.

Everybody should be training with a trainer.

No exceptions.

At least once every 6 weeks.

Trainers are experts in everything exercise and fitness.

If you workout you should get assistance and guidance from a trainer.

You don't cut your own hair.

You don't do your own taxes.

You don't change your own break pads.

You don't give your own tattoos.

You hire an expert.

So why do so many people try to do their own fitness?

My Fridge: Then & Now

2010-08-18T10:36:00.000-07:00

In the gym you might often hear personal trainers use the phrase,

'health and fitness is not a destination, but a journey'

It's an always changing, ever evolving entity.

I wanted to share with you my personal changes and evolution within health over the past year and a half.

A little then & now...with my refrigerator!

Take a close look, see if you can tell some of the differences...

Then

Now

Besides moving my apples from the lower left bin to the right, did you see any differences?

I know, I know - the pictures are too far away to really tell.

But that was done on purpose, this way you can't see my Skittles stash.

Here, I will zoom in and give you a closer peek of what my fridge looked like this Monday.

And if you forgot here is what my fridge looked like in Feb 2009.

Here are the Top Ten differences:

1. Pitched All Processed - I used to go for quick and easy, but now I know fresh is best

2. Ditched Dairy - the milk products I used to have were all pasteurized and homogenized, so I wasn't getting anything beneficial from them

3. Waved Goodbye To Wheat - I was the King of whole wheat this and whole wheat that, now I limit grains and opt for sprouted grains if I need some bread or a wrap

4. Variety - I would buy the same foods all the time, just like your workouts your body likes variety

5. Only Organic - I try to only buy organic for everything, better for me and the environment

6. Nothing Microwavable - The only thing my microwave makes, is a good storage space

7. Added Oils - Flax and fish oil are new to my refrigerator and my nutritional plan

8. Fermented Foods - certain kinds of apple cider vinegar, pickles, kimchee, and kombucha have enzyme rich condiments.

9. Red Meat - believe it or not I have added red meat back INTO my diet. Always free range and organic when possible, but still red meat.

10. Whole Food Bars - I used to pound those artificial, chemically-created whey protein bars. Now it's all about less and more natural ingredients. Can't pronounce it, don't eat it.

I Don't Believe In Breakfast Food

2010-08-16T19:25:00.000-07:00

We all know breakfast is the most important meal of the day, right?

OK prove it, so what did you have this morning?

A bagel?

Some yogurt?

A bowl of cereal?

A breakfast bar?

Cup of coffee?

Guys, that's NOT breakfast.

How are you going to have that for your most important meal of the day?

No judgements, cause I used to be like you...

rushing to work with a protein bar or an apple, and only when I had the time would I sit down for a bowl of cereal.

The more I've learned, the more I've eaten for this body refueling and metabolism stoking meal.

Besides being the most important, breakfast should also be considered the biggest meal of the day.

OK, now ask me, what did you have for breakfast, Lance?

Thanks for asking...

I had two chicken breasts, kale, brazil nuts, and blackberries.

Yea, you could argue that was more like dinner than breakfast.

But that's the thing, somehow in America we'd decided that only certain foods can be eaten for breakfast.

Ya know, breakfast foods.

And everything else should be for lunch, dinner or later in the day.

Well I challenge you, to buck the trend!

Have more protein for breakfast and see how your energy and concentration is.

Have more veggies for breakfast and see how much more satisfied you feel.

Have more good fat in your breakfast and see how your waist line shrinks.

Ever since I switched to bigger breakfasts containing some breakfast and non-breakfast foods - I've had better energy, felt full longer, and have become leaner.

Give it a shot, start with small easy steps like adding an egg to your breakfast or a handful of greens, maybe even some nut butter on your toast.

Who knows...

you just might become a non-believer yourself.

I Make YOU Feel Guilty?

2010-08-12T09:16:00.000-07:00

The other day, my friend and I were having dinner at a Mediterranean restaurant in the same neighborhood as my gym.

After dinner, my friend told me...

'You ran into four people you knew...

and the first thing that came out of their mouth was, I haven't been to the gym...

Lance, you make people feel guilty!'

I shrugged it off as pure coincidence and decided to pay more attention to this potentially growing guilty phenomenon.

But as I walked to the gym for a workout this morning, I ran into one of our members and what did he say?

Not 'Hi!', 'How are you?, or 'Good morning!', but...

'I haven't been to the gym in 10 days!'

Guys, I am a trainer not an a priest, I don't want your confessions.

For your sins, say 10 Hail Marys and run 2 miles a day

I'm not your mother either, so believe me, there is no guilty here.

Sure, a trainer is like Santa Clause...we know when you've been bad or good.

We just want you to be good for goodness sake.

Promise you won't get a lump of coal in your sweat-wicking Under Armour socks if you haven't been working out.

Instead of feeling guilty, get up and do something about it.

When Not To Push It

2010-08-11T19:28:00.000-07:00

Today at 10:05am, my client Charlie McCain, came charging into the gym for his session five minutes late.

As he B-lined towards the men's locker room he shouted, 'I barely made it here.'

*TIMEOUT*

Let's take a quick moment to give you a little background on my client Charlie...

He is an incredible author.

He trying to lose weight and gain energy.

He is one of the funniest guy's I know.

He is a recent cancer survivor.

*TIME BACK IN*

As Charlie comes out of the locker room, I greet him and ask what was going on.

He tells me that he barely slept last night and had to muster any remaining energy just to get to the gym today.

Right then, I could hear the little devil and angel on my shoulders.

Push him!

Don't push!

Aw, he deserves it, push him!

Seriously, don't he can't handle it.

Back in the devilish day, I would have said, 'Push him'.

But the more I've learned about the body and the hormonal systems, now I angelically say 'no push'.

Instead of taking Charlie through the usual heart-pounding, muscle-burning circuit workout - we did slow and easy yoga poses coupled with foam rolling and breathing.

Why?

If someone is already physiologically and emotionally stressed out, it may serve them better to do physical activity that is more chill and relaxing.

Think energy giving activities than energy taking.

Cause exercise is a stress too, when done with too high of intensity to a stressed out person - will leave them drained and feeling worse than when they started.

Best to do something, but rest up for the next day.

IGNITE FITNESS! Presentation

2010-08-10T09:45:00.000-07:00

Last Friday I participated in a one-of-a-kind presentation at the IDEA World Fitness Convention called IGNITE FITNESS!

For this session, 10 health and fitness professionals were chosen from around the country to give a presentation on an experience or idea that they were most passionate about.

But there was a catch...

each presenter had to tell their story in only five minutes, using exactly 20 slides that would change automatically every 15 seconds.

Whoa, rapid fire fitness!

I was excited and a bit nervous all at the same time as this was something I had never done before.

Coming up with a topic was easy for me - childhood obesity.

Our WELLKIDS Programs in DC Public and Charter Schools over the past 18 months have kept my flame burning.

When the time came for me to go, I hopped up on stage, took a deep breath and let it rip...

My presentation was titled, 'Changing Lives. One School at a Time'.

The objective was to inspire the fitness professionals in the audience to get engaged and involved in the fight against childhood obesity.

During the five minutes I highlighted the impact Infinity Wellness Foundation has had in 6 different schools, within 650 students, and the model we used to design our programs and curriculum.

But the best part was when I shared the actual stories of the students we worked with.

How one boy bought a resistance band for his grandmother.

How one girl would meditate to help her go to sleep at night.

How one parent bought baby carrots for the family because her daughter had them in our program.

Now that is inspirational.

This all lead to the homework for the audience...

It was their call to action to IGNITE their community, IGNITE their neighboring schools, and IGNITE our children for change!

I will say, I successfully delivered my talk in five minutes flat.

All the presenters were amazing, but one presenter got choked up at the end of their presentation and almost cried.

Can you guess who that was?

That's right...

This guy!

True, I got a little too emotional and almost lost it, but it's easy when you are talking about THE KIDS.

The Oscars of Fitness

2010-08-09T12:02:00.000-07:00

Last Thursday was one of the top nights of my life.

My business partner, Tanya Colucci and I were nominees at the IDEA World Fitness Awards Show in L.A.

The event was held at the Nokia Theater and we were up for the Program Director of the Year Award.

Look at how amazing this venue was...

And where were we sitting?

Front row, center stage baby!

VIP style.

Check out the seats for my entourage.

Most nominees were playing it cool and calm, but not Tanya and I.

We were soakin' up the spotlight.

Loving every second of it.

Taking as many pictures as possible and totally geeking out!

But hey, we could, so we did.

The show started with emcee, Mario Lopez, who surprised me on two counts:

1. We're the exact same height and bicep circumference

2. He kept his shirt on the entire show

Next up was the Surgeon General of the United States of America, Dr. Regina Benjamin. Not that A.C. Slater wasn't cool to see, but this was a real honor to hear her speak.

Then it was time for the Industry Awards for Personal Trainer of the Year, Group Instructor of the Year, and Program Director of the Year.

I was extremely disappointed.

Not because we lost - because we did, to a very accomplished and deserving fitness professional.

But because they spelled my last name wrong on the Theater TelePrompTer and Mario totally botched the pronunciation!

Jeez, my 15 minutes of fame and I get...

'Lance Berger'

Whoever HE is, he's loving life somewhere being associated to me.

Here is Tanya and I watching the award winner walking up the stairs.

We'll be taking that walk next year.

The show concluded with an interview with Andre Agassi.

Once again this was an exciting chance to see this tennis legend up close and personal, as well as to find out that we could easily borrow each other's clothing.

Although, we did not win the award this year it was a complete thrill to be at such an event, surrounded by the people that I have been reading about and watching for years.

Thank you IDEA for nominating and recognizing us for our work with Infinity Wellness Foundation.

We are inspired and motivated to make this year even more incredible.

WWLD: On A Busy Day

2010-08-02T11:45:00.000-07:00

Whoa, I am on the verge of feeling very overwhelmed right now.

Breathe, Lance, Breathe.

Its a short week for me, I'm heading to Los Angeles for the IDEA World Fitness Awards Show and Fitness Convention.

The coolest part is that I'll be presenting and our work with Infinity Wellness Foundation is up for an award!

Not only do I have to get ready for the trip, but I still have to handle all the usual day-to-day things that don't magically stop.

This means a whole heck of a lot needs to get done in a very short period of time.

That my friends, is spelled S-T-R-E-S-S.

So...What Would Lance Do (WWLD) to keep healthy and fit when he has no time and is stressing?

Guys we can't succumb to stress, not gonna do it, that stuff messes with our minds, bodies, hormones, and body fat...

During times when we are crazy busy or working against tight deadlines is when we really need to take care of ourselves the most.

It's about 2:45pm on Monday and here is what I have done already today to keep the calm within my perceived storm...

1. Early AM Workout - if it doesn't happen first thing in the morning, it might never happen

2. Run Instead of Gym - I did a 30 minute interval run and saved 30+ mins by skipping the gym

3. Slammed A Smoothie - Popping 6 ingredients in the blender, was a quick way to fuel up and keep moving

4. Deep Breathing - 3 times today (@ my desk, in a cab, before lunch) - I've just closed my eyes and focused on my breathing to slow down

5. Positive Mental Attitude - everything will get done, everything will be great, handle one thing at a time

What do you do?

Best Moment Of My Week

2010-07-31T04:33:00.000-07:00

Working in the health and wellness industry is very rewarding.

On daily basis there are some great moments that are shared and experienced between a trainer and their clients.

The best moment of this past week didn't come from a gym, but a school...

For the past three weeks the non-profit, Infinity Wellness Foundation has been delivering a TOTAL Wellness Summer School Program to the 5th, 6th, and & 7th graders at Francis-Stevens Educational Campus in Washington, DC.

Our WELLKIDS Programs are packed with highlights, like the sounds of students laughing as they do yoga for the first time, the excitement in their eyes when we pass out organics fruits, and the stories they share with us about how they bring their new health and fitness lifestyle home.

This past Wednesday I was walking through their hallway and went up a different stairwell and found something pretty cool.

It was a quote from Booker T. Washington that read,

'If you want to lift yourself up, lift someone else up.'

I thought this quote was right on.

Every time I finish up working with our students, I feel better than when I got started...and I'm not the one even working out!

So seeing this quote inspired me to give a them an awesome class to really lift them up.

We started off by giving them organic carrots and hummus to snack on while we talked more about nutrition. Many of them had never had or heard of hummus as a healthier option for dipping their vegetables and told me they were going to have their parents buy it. We then discussed the importance of water, some core exercises with partners, and then multi-planar relay races around the auditorium.

The students were beat after the races, so I decided to sit them down in a corner of the auditorium to do a seated meditation to cool down and finish class.

At that same moment, one of the students walked behind the piano and started playing some classical music.

PERFECT!

What we decided was to meditate through an entire song that she played.

It was a magical moment, to see the students sitting with their eyes closed meditating while one of their classmates played a song for them.

I get the chills just thinking about it.

It was the best moment of my week - and hopefully theirs too.

Are You Eating Too Much Carbohydrates?

2010-07-29T18:49:00.000-07:00

I like feedback, even when it's not about what I did well.

Give it to me straight.

As long as it's constructive criticism that can be used to improve, I'm open to it.

Luckily, that's what food feedback is all about.

If you don't eat the right amount of protein, fat, or carbohydrates your body will tell you.

It will send you a clear message, not only in the long term by robbing you of your favorite pair of jeans or your once singular chin, but with short term messages too.

Paying attention to these short term messages can prevent the longer term messages from even being sent.

Yesterday, I talked about the feedback we get if a meal we consume has too much protein and fat in it.

Today we will become aware of the feedback our body sends out if we have a meal with more carbohydrates then we need.

One and a half to two hours after your meal, think about how do you feel?

Do you feel...

Headache

Anxious or nervous energy

Not satisfied, get hungry again quickly

May crave fat and protein

Tired, but wired/jittery

Energy highs and lows

If you do, these may be signs and symptoms of eating too many carbs in a prior snack or meal.

Recognizing these signals and feedback can empower you to adjust your future snacks and meals to prevent the above feedback.

Are You Eating Too Much Protein & Fat?

2010-07-28T19:12:00.000-07:00

Listen carefully, your food is trying to tell you something.

Our foods gives us feedback all the time, do you hear it?

Probably not.

And that's because it's not something you can hear like,

'Yo, Lance hook me up wit some mo' greens, my man!'

It's more of a feeling you will get.

That's right, by paying a little extra attention to how you feel can tell you if more or less carbohydrates, protein, and fat are needed.

Today we will identify some of the feelings and sensations you may get if you ate too much fats, oils, and proteins:

How do you feel 1.5 to 2 hours after a meal?

Lethargic - sleepy - dull or depressed mood

Mentally sluggish or slow

Heavy gut

Feel full, but hungry

May crave sweets

May crave coffee or tea

These feelings are what you may experience when you have a snack or meal with too much protein, fat, and oil.

Next time eat less of those nutrients and foods to keep your energy and alertness high, while keeping cravings at bay.

Prevent that 3pm crash....

Listen to your food, it's trying to tell you something.

The Hugh Jackman Wolverine Workout

2010-07-27T12:44:00.000-07:00

Every guy grows up wanting to be a superhero, but we usually settle for something far less than super.

That's why I decided to give some of my clients the chance to live out their boyhood (and in some cases manhood) fantasies.

Thanks to an article from Men's Health, I took a group of guys through the workout Hugh Jackman supposedly did to pump up for the movie Wolverine.

To prepare my guys for the workout last night, I had each of them grow wicked sideburns, squeeze into the tightest pair of Wrangler jeans in Brett Favre's closet, borrow a white tank top from a blurry-faced star of C.O.P.S. and practice their howling!

Needless to say we got a lot of attention at the gym...

The 'Wolverine Workout' consists of three circuits, each done 3 to 4 times. You are to perform 2 minutes of cardio after completing each set of the circuit for active recovery.

What I liked about this circuit is that it focuses on the total body and uses muscle building exercise variables (i.e. 8-12 reps, 3+ sets per muscle group) while keeping the heart rate elevated.

Let's check it out...

Circuit #1 (Complete 4 times, 8-12 reps)

1. Squat

2. Dumbbell Step-up

3. Medicine Ball Chops

4. 1-arm Dumbbell Row

5. Crunches

6. Body weight Stair Climbing

Cardio - 2 minutes

Circuit #2 (Complete 3 times, 8-12 reps)

1. Gorilla Pull ups

2. Standing Jump and Reach

3. Fat Bar Curls

4. Jump Rope

Cardio - 2 minutes

Circuit #3 (Complete 3 times, 8-12 reps)

1. Standing Chest Fly

2. Standing Cable Press down

3. Standing Tricep Extension

4. Wood Chop

5. Barbell Push Press

Cardio - 2 minutes

My guys rocked this X-treme circuit last night, but in all honesty, we could only complete two sets of each of the 3 circuits in an hour. So you may be looking at a 90 minute workout to complete the entire thing.

Some of the exercises are named differently than you may call them as well, review this video for proper technique and further explanation.

Have fun trying out the Wolverine Workout, but keep the sharp metal claws at home...

Health Tips From China - Part 3

2010-07-21T10:24:00.000-07:00

Thanks for reading along for the past two parts of 'Health Tips From China'.

If you haven't been reading along with us...shame, shame on you.

But you can make it up to me by picking up with us now, today you will be getting a Chinese tip on skin health.

For those of you who don't really know me, I can be easily described in 4 words:

1. Short

2. Jewish

3. Male and

4. Pale

The only one of those things that I can actually do anything about is my skin tone.

All my life I have been trying to get darker, as tan skin looks healthier and has been glorified in American Society.

Sprays, foams, lotions, gels, beds, wipes, even smoke and mirrors...I have tried it all.

I have spent many dollar bills and orange nights in this pursuit.

Needless to say I was blown away by what I saw in China...

Umbrellas and tons of 'em

Everywhere!

Ruining every picture you took

And threatening every eye ball you have!

It was unbelievable just how many umbrellas and parasols were being carried around China.

I asked our tour guide, Wha-sup.

Besides keeping people cool and shaded from the extreme sun - it was because in China...

Pale = Pretty

The lighter and whiter you are, the more you are considered beautiful.

Over there they sell whitening creams, not tanning creams.

Holy cow, in China my pasty pecs and Casper-like calves are considered hotter than Robert Pattinson sitting in a sauna, eating a jar of jalapeno peppers!

Hmm, and since we know that tan skin is NOT healthy skin - maybe we shouldn't strive to be so bronzed either?

It only leads to premature aging and increase the risk of skin cancer.

So let's take another lesson from our friends in China...

viva la parasol!

Health Tips From China - Part 2

2010-07-20T09:12:00.000-07:00

And we're back...

to more health tips that I learned while on vacation in China.

What is fascinating about going abroad you can learn a lot about your own country.

In fact, what I learned was just how scared Americans are of squatting.

I've heard it time and time again...

'Lance, they hurt my knees'

'Lance, they hurt my low back'

'Lance, my doctor told me never to do them'

I even wrote a blog post a couple years ago addressing this squat phobia!

But, as soon as our plane touched down and we hit the streets all I could notice was...

tons of people deep squatting.

Knees totally bent, butt hovering the floor, heels down, no support - JUST CHILLIN.

No matter where we went there they were, deep squats.

People of all ages and tempers were squatting, as this guy wasn't thrilled to be caught on Lance: The Blog!...

Last time I checked China wasn't the leading country in knee or hip replacements, so maybe squatting isn't so bad as people think.

My brother and I were discussing why and where this might have originally come from.

We were struggling to exactly figure it out, until we came upon the answer with the swing of a door...

GOT IT, a seat-less toilet would definitely explain it.

And by the way this bathroom (or 'happy room' as they call it) is 5-star rated!

Since you are gross, you probably wondered if I used this toliet.

Really you should first ask me if I can even get into the deep squat position without falling over.

Well your answers are 'Yes' and 'No' respectively.

Let's just say I was very, very careful.

This experience although traumatic, made me a firm believer that all Americans should work to get their bodies into a deep squat.

If you cannot hold this position without falling backwards, here's what to do:

1. Reach forward and hold onto something strong and sturdy.

2. Squat down as low as you can with your heels flat on the floor

3. Sit in this stretch and hold for 30-60 seconds as often as possible.

Believe me folks, you are going to want to add this one to your warm-up or cool-down because you never know when it will come in handy.

LANCE @ MACMA's Annual Conference

2010-07-19T12:23:00.000-07:00

Let's take a break from the Health Tips From China to tell you about the presentation I gave last Thursday.

It was in Ellicott City, Maryland at MACMA's Annual Conference!

This was my very first 'industry' seminar, so I was very excited to be speaking for the fitness club managers and personal trainers that attended.

My presentation was called,

'Fighting Childhood Obesity: A TOTAL Wellness Approach'

I created it using the lessons learned from two years of experience working with over 600 students in the DC Public School System for the non-profit, Infinity Wellness Foundation.

Besides teaching them how to fight childhood obesity, I provided them with some critical life skills and unique opportunities...here are some of the highlights...

How Blue & Black Doesn't Clash

How To Fall Asleep Standing

How To Kneel For A Marriage Proposal

How To Pump Your Fists While You Talk, Yo

How To Put Out A Smoking Laptop

How To Quickly Offend The Woman In Red

How To Do The Speed Ladder Without Tearing Your Pants

They all did such a great job with the new concepts, that I gave them an extra special treat...

The Chance To Touch LANCE

On a serious note, it was great to be around such a knowledgeable, professional, and dedicated group of health and wellness professionals.

I want to thank MACMA and all my attendees for making it such an outstanding event.

Health Tips From China - Part 1

2010-07-13T17:06:00.000-07:00

Let me start by apologizing to my readers for my lack of blogging over the past two weeks.

I was in China with my family on vacation, so the apology isn't the most sincere.

The good news is more than 66% of my readership was with me on the trip, so I hope that the one reader left without any notice can forgive me.

The other good news is that I picked up some great ideas on health and wellness from the Chinese culture.

My first tip is for weight loss because there were like 10 overweight people in the whole country with close to one billion of a population...and they were all American.

It only took traveling 15 hours by plane to learn that if you want to lose weight...

Use chopsticks!

Not just for dinner but every meal.

Have fun with your morning cereal.

Eating with a chop stick took me about 3 hours a meal.

It automatically slows things down allowing your stomach to send the signal of satiation to your brain which prevents overeating.

Also you'll consume 50% less calories as half of it will inevitably end up in your lap.

Make sure you use the wooden ones which boost your fiber consumption if you accidentally bite through one and can make a great smoke signal when rubbed together quickly.

I'm sure you have a random pair of chop sticks in a kitchen drawer from Chinese takeout.

Bust it out and try it with whatever your next meal consists of.

Meditate, Who Me?

2010-06-30T13:12:00.000-07:00

This picture was a joke...

...and so was my hairstyle back then.

'The Pose' and 'The Spike', were both captured at the Japanese Garden in Portland, Oregon.

Who would have thought that two years later these two things would have switched roles in my life?

Goodbye, spike.

Hellooo, meditation.

Believe it or not, just a couple of hours ago I was doing a little meditating at a nearby park.

For real, I was THAT guy.

Meditation for me...

clears the mind to help focus and concentration
reduces anxiety and stress levels which helps me relax and be more poised
is a chance to just slow down in the midst of all the daily running around

I know it has directly impacted my sleep, body fat %, productivity, and energy levels.

Might be time for you to give it a shot.

It won't cost you anything and can be done anywhere, go for it right now.

Slide away from your computer, make sure you are sitting comfortably, close your eyes, empty your mind, and follow the inhale and exhale of your breath...

probably should mention that it is one of the most challenging things around.

And it's cool if you aren't that into it now.

Never know if two years from now, YOU are the one that is regularly meditating and has 'the spike' haircut.

Going Nuts Over Seeds

2010-06-29T09:06:00.000-07:00

Yep, I've lost it.

Insane in the membrane.

Looney.

Foaming at the mouth.

Crazy.

Straight-jacket worthy.

Deranged.

Lock me up folks, because I am flat out NUTS....

about seeds.

Chia, flax, pumpkin, sunflower, sesame seeds are all driving my psychotic move beyond the world of nuts.

People look at me strangely when I say I'm tired of almonds, walnuts, peanuts, cashews, and pistachios.

But check out all I have been adding seeds to in my nutritional plan:

Salads

Cereals/Oatmeal

Trail Mix

Smoothies

Salad Dressings

Yogurt

Seeds have great protein, good fats, and other health properties associated with them.

So pick up some raw seeds from your grocery store's bulk bin and see why sticking with nuts is anything, but sane.

Also look for seed-based protein bars, crackers, and breads!

German Volume Training

2010-06-28T10:11:00.000-07:00

There must have been some great things that originated from Germany.

I just can't think of any.

When I think of Germany, the first two things that come to mind are...very stereotypical and not-so-great:

#1) Leather Underwear

#2) Breaded Fried Meat Thing

Wait a sec, I actually have been doing something pretty great from Germany for the past few weeks.

My workout.

I have been following a weight training program using a technique for building size and strength called German Volume Training.

If you remember from my previous post, volume, is the total workload on a muscle done by exercise.

The more sets and reps a muscle does in a given workout the bigger it can become.

Check out the 6-week workout below that I have been doing...

Day 1 - Chest and Back

Exercise	Sets	Reps	Tempo	Rest Interval
A-1 Decline Dumbbell Presses, Semi-Supinated Grip(palms facing each other)	10	10	4 0 2 0	90 sec
A-2 Chin-Ups (palms facing you)	10	10	4 0 2 0	90 sec
B-1 Incline Dumbbell Flyes	3	10-12	3 0 2 0	60 sec
B-2 One-Arm Dumbbell Rows	3	10-12	3 0 2 0	60 sec

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

Day 2 - Legs and Abs

Exercise	Sets	Reps	Tempo	Rest Interval
A-1 Back Squats	10	10	4 0 2 0	90 sec
A-2 Lying Leg Curls	10	10	4 0 2 0	90 sec
B-1 Low-Cable Pull-Ins*	3	15 - 20	2 0 2 0	60 sec
B-2 Seated Calf Raises	3	15 - 20	2 0 2 0	60 sec

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3 - Off

Day 4 - Arms and Shoulders

Exercise	Sets	Reps	Tempo	Rest Interval
A-1 Parallel Bar Dips	10	10	4 0 2 0	90 sec
A-2 Incline Hammer Curls	10	10	4 0 2 0	90 sec
B-1 Bent-Over Dumbbell Lateral Raises*	3	10 - 12	2 0 X 0	60 sec
B-2 Seated DumbbellLateral Raises	3	10 - 12	2 0 X 0	60 sec

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

Day 5 - Off

Weight Lifting Rule #1 - Don't Drop It On You

2010-06-25T10:30:00.000-07:00

Weight Lifting Rule #1 is obvious, but more and more people are failing to follow it.

'Lift the weight, not drop it'

...especially on yourself.

A new study in The American Journal of Sports Medicine found that from 1990 to 2007, nearly one million Americans wound up in the emergency room with weight-training injuries.

People were most often injured by dropping weights on themselves, crushing a body part between weights or hitting themselves with the equipment.

And some spastic exercisers (like the woman below) managed to even injure themselves prior to doing any lifting at all...

It's probably no surprise to anybody that the researchers found that 82% of those injured were of the macho, mentally-challenged, must-lift-more-weight, male gender.

But interestingly enough, the annual number of injuries in women increased faster - by 63% to be exact - and females were more likely to injure their feet and legs.

Probably due to the popularity of the moronic Kim Kardashian 'You can workout in heels' Video seen below...

For men, injuries were most common in the trunk and hands and less severe with sprains and strains, where women had more fractures.

Also note worthy, was that more than 90% of the injuries occurred while using free weights rather than weight machines.

LANCE'S FINAL WORD

The reality is 100% of these injuries probably could have been prevented. The key is not to be afraid of using free weights or weight training, but of the spaz next to you.

Dating Profiles Should Include Grocery Lists

2010-06-24T10:03:00.000-07:00

It's 2010 and more and more people meet romantically online these days than ever before.

Seems like everyone I know has dated online, and if they 'haven't' - they're lying.

Of course, they all won't admit it, but I know they have.

I don't care if you did it because your friends bet you, Mom begged you, or that you used a fake alias and your hunky cousin's picture...

anyway you cut it, you've dated online.

Suck up your pride, admit it, and join the club.

Even I have.

Personally I think it's pretty friggin' phenomenal.

Why the heck not double your dating pool by connecting with people that you might never ever come in contact with otherwise.

Just the other day, my best girlfriend told me that she went back to online dating.

She was matched with a guy, they went back and forth on some emails, and decided it was time for the first phone conversation.

Their chat was going pretty well until a red flag was waved - he told her that he loved buying his salmon from Costco.

Now I'd buy a 2 gallon jug of ketchup or pack of 50 toilet paper rolls from Costco, but never fish.

After assuring her that this was not the end of the world and no excuse to stop talking to this guy, I decided...

All dating profiles should include the person's last trip to the grocery store.

What a genius idea.

You can learn so much about a person by what they buy and eat that will influence your compatibility.

For example, I just met an attractive young lady with a great body while I was out last weekend that told me that she only eats Rice Krispie Treats and Chipotle Burritos.

I walked away.

Then ate a salad for her.

I mean, wouldn't you like to now if the person you are about to go out with... considers meat murder or has serious flatulence from dairy.

I know I sure would.

Restaurant Review - Cafe Green

2010-06-22T11:06:00.000-07:00

A restaurant review that took into consideration how healthy the food was? Never!

Ever thought of a restaurant critic as a picture of health? Never!

How often do you really like what is recommended? Never!

I'm here to change all that...with my healthy and affordable restaurant reviews.

Lance's Review Of:

www.javagreencafe.com

I'm not really what you would consider green, maybe a deep teal, but not yet green. For anybody like me that has a moderate to large carbon footprint, it might be a little intimidating to think about going to the new Cafe Green for organic vegan dining. If you've never eaten organic, let alone vegan, you also might be asking some of the same questions I was... will I need to grab a burger after this? Will they not let me order if I don't recycle? Or are they going drop my tofu on the floor if I don't drive up in a hybrid?

Quite the contrary, Cafe Green is the most inviting not to mention delicious eco-chic cafe in town! Just one glimpse of the menu and you'll be blown away - just one taste of the food and you'll be hooked. Never before have I experienced a restaurant truly dedicated to providing their costumers with only organic, vegan (no meat, dairy, eggs, or animal products), and raw foods, which promotes sustainability and is locally supported like Cafe Green. When it comes to being Green they walk the walk, while others just talk the talk.

There are so many intriguing options on their Brunch menu, but here is what I recommend:

Tropical Island Smoothie - This organic and raw succulent smoothie is basically fruit n' fiber in a glass. You will taste every ingredient of mango, pineapple, freshly squeezed orange juice, and agave - you even might get a bit of pulp caught in your teeth.

Kombucha Mimosa - The mimosa gets an much needed antioxidant, enzymatic, and probiotic upgrade from this naturally effervescent cultured Chinese tea. Although there is no alcohol this bubbly elixir, it still has the capabilities to give you a mind and body experience.

Deluxe Scramble - You've never tasted eggs like this! Mostly because they are NOT eggs, but you gotta try any dish with their home-made scrambled tofu. I like this one because it also comes with your choice of four additional veggies. Filling, flavorful, and finger-lickin' good.

Raw Pancakes - Can you picture uncooked and unprocessed pancakes? Now imagine tasting it, you'll be pleasantly surprised by this twist on an old breakfast standby. These strawberry covered raw pancakes taste like banana and flax cookie dough. So weird, but so good.

Swing by Cafe Green to sit out on their patio for brunch, grab a quick smoothie at the bar, laugh in an upstairs booth with your friends, or trade menu reviews with other DC natives at their communal dining table.

I had a great time at Cafe Green and you will too. Even if you are a little teal like me, their friendly staff and instructional menu will help guide you during your unforgettable Green meal.

What's In YOUR Yogurt?

2010-06-17T12:02:00.000-07:00

Most of us have yogurt at least once or twice a week, some people have it daily.

It could be for breakfast, a sweet snack during the day, as part of your lunch, or even a before bed treat.

But do you really know what's in YOUR yogurt?

What is in there could be friendly or funky, as yogurt is only as good as it's source materials are made from.

Let's check out the friendly and funky stuff in yogurt:

FRIENDLY Ingredients

When cultured with beneficial microorganisms there is assistance in the maintenance of a optimal good-bacteria count

Acidophilus and bifidus help your colon and increase the bioavailability of calcium, copper, iron, magnesium and manganese.

Flora manufacture vitamins such as vitamin A, vitamin K, some B-vitamins, biotin, and folic acid

FUNKY Ingredients

Yogurts made from commercial (non-organic) cow's milk commonly contain antibiotics and growth hormone.

Yogurts with fruit added will also have added sugar and the fruit is typically over-ripened or too damaged to sell to stores.

Dessert flavored yogurts (key lime pie, creamsicle, chocolate, etc.) have basically the same nutritional as desserts.

Best bet is to look for raw, certified organic dairy products when possible. If you have problems with cow's milk you can also try sheep or goat's milk yogurt.

Now let me ask you again...

What is in YOUR yogurt?

Yoga For A First Date?

2010-06-15T19:08:00.000-07:00

Help me out with something I have been wondering for a while.

Is going to a yoga class a good first date?

Assuming the two daters are both into fitness, yoga, or seeing each other in precarious positions.

Is it better to keep it as a third or fourth date?

Or best to skip it all together and keep 'em (your date and your practice) separate?

Hmm, still not sure.

Whenever I am indecisive on something I list out all the positives and negatives to help me.

Positives A Yoga Date:

Mirrors, help keep your eye on their prize

Yoga pants, greatest invention ever

Quickest way to get your date lying down

Sweet sounds of your date breathing deeply

Stimulation of the Second Chakra

Won't get slapped for moaning

Don't have to talk to them

Can sneak out when everyone's eyes are closed

Use of straps doesn't make your kinky

Negatives Of A Yoga Date:

You are not drunk

They are not drunk

The yoga instructor is hotter than you

The yoga instructor is hotter than him/her

The only passes that are made are your gas

They snore during shavasana

Your yoga instructor is this guy...

Okay, guess that decides it.

With more positives than negatives, I consider yoga to be a good first date.

Did I leave anything off a list?

Don't Be THAT Guy! - 'Gadget Guy'

2010-06-14T09:49:00.000-07:00

Don't be THAT Guy is dedicated to helping prevent common mistakes made at the gym. Through this post you will maximize your workouts, become a savvy exerciser, improve your health club etiquette and most importantly ensure you won't be THAT GUY OR GIRL!

Today's Guy:

'Gadget Guy'

Everybody knew in the 90's that the guy above wasn't cool.

He was trying so hard.

Just look at his facial expression, he's gotta be thinking,

'Oooh yeah, I got two antennas baby and know how to use 'em.'

Forget the double-sided carrying case he's got wrapped around him, this guy is a loser for obvious reasons.

Now fast forward 10 years, we have better technology, better engineering, but still the same problem.

And now this problem has spread to the gym...in the form of 'Gadget Guy'.

Have you seen this guy at your gym yet?

It's not kosher to be carrying around all your new tech toys while you are 'exercising'.

Let me correct myself, it is NEVER okay to workout when you look like you just looted the nearest Best Buy.

We get it, you can't lift more than 50 lbs and need to make up for it.

Fine.

But for your own good, don't continue to strut around the gym with your three offensive items:

#1 Bluetooth

Nobody is calling you. Unless you are driving a cab or a telephone operator, take it out.

#2 iPad

More like, iLookstupidcarryingthis

#3 Kindle

You are going TOO SLOW and TOO LONG if you can actually read.

READ MORE LANCE:

'Jogging In Place' Guy

Upper & Lower Abs?

2010-06-09T18:02:00.000-07:00

Earlier today a new client of mine was asking me about working her 'upper and lower' abs.

As a trainer, I hear 'upper and lower' abs all the time.

But there really is no such thing.

This isn't easy for clients to hear, so you have to break it easily to them.

Seriously, telling a client that 'upper and lower' abs doesn't exist is like telling a child the Tooth Fairy, Santa Clause, and the Easter Bunny aren't real.

Lower lips quiver and and eyes tear up...grown adults.

Where did this idea of 'upper and lower abs' even come from?

I think from Arnie 'the Anatomy Chart Guy'.

Forget always being shirtless, Arnie takes showing off to a whole 'nother level as he goes... skinless.

When people see Arnie 'The Anatomy Chart Guy's' Abs all they see is his rectus abdominis (the six pack muscle).

If you look carefully you will see this is actually one long vertical muscle that runs from the chest bone to the pubic area.

There are three horizontal fibrous bands linked by the tendinous inscriptions going across the rectus abdominis creating what looks like 8 different groups of muscles...when in reality it's just one.

So there you have it, no 'upper and lower' abs.

Promise me you won't cry.

Lance Versus Bob Harper

2010-06-08T14:43:00.000-07:00

You have always wondered what would happen if your NEW fitness expert (ME) went toe to toe with the OLD fitness personalities...well, your dream has come true, Martin Luther.

In Lance Versus, you will see me battle the cheesiest of fitness celebrities for the fitness crown in categories that actually matter.

Who will win today???

Lance Versus Bob Harper

Recently Fired Their Hairstylist -

Harper. Never match your shirt to your 'do.

2010 Client Abuse Award Goes To... -

Harper. LANCE trains 'em, while Bob rides 'em.

Wears More Blue Than Grover -

Harper. Somebody get this man another hue.

Has A Wicked Case Of Barbell Envy -

Harper. Don't stare, brotha.

Breast Feeding Pecs -

Harper. Babies salivate at the sight of those nipples.

Creator of 'boxer-showing, no armpit hair' tree pose.

Harper. OMM, should be UMM. Weird.

Hangs With Hottest Girls -

Harper. No contest, and no offense to LANCE's lady crew (or lack there of).

Final Score:

LANCE - 0 Bob Harper - 7

LANCE gets blanked by Trainer Bob in the today's fitness celebrity battle. Instead of being a sore loser, LANCE congratulates him on his big win...

in hopes of getting Jillian's digits.

READ MORE LANCE:

LANCE VERSUS ARNOLD SCHWARZENEGGER

Is Jury Duty Worse Than Training Legs?

2010-06-07T09:46:00.000-07:00

As I sit here at Au Bon Pain on a 'break' from Jury Duty, something struck me...

Jury Duty has got to be as bad as training legs.

And the more I think about the two, there are so many similarities in how we view these less than positive parts of life...

We dread them both.

We make every excuse to get out of them.

They make us sweat, burn, groan, even cry.

We whine and complain before, during, and after it.

We have to do them or we are penalized.

But to me, Jury Duty is worse - and the $30/day just makes it even more terrible.

I'd happily trade anyone my service for 1,000 lunges, squats, or box jumps.

Just text me, email me, heck, send out a smoke signal and I will cab over to your gym and do your leg routine in exchange for my Juror's badge and responsibilities.

Please somebody, anybody, help me...