Category Archives: Hydration

Top 10 Best Nutrition & Fitness Books

I am committed to giving ideas and thoughts to everyone. I have been in the fitness industry for over 20 years. I want to share practical ideas that you can incorporate into your life to make you you healthier, happier and more productive. 

“The best thing a human being can do is to help another human being know more.”

-Charles Munger 

 In case you are wondering who he is check out his book.


Poor Charlie’s Almanack: The Wit and Wisdom of Charles T. Munger, Expanded Third Edition


Starting Strength, 3rd edition


Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level


Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak

Performance in Life


The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life


Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way


Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program


Men’s Health Muscle: The World’s Most Complete Guide to Building Your Body


The Black Book of Training Secrets: Enhanced Edition


Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance

Eliminating Holiday Water Weight

The key is sodium control.

To really enjoy the holidays it’s nice to be able to eat whatever you would like. Right!?

I don’t know about everyone else but when it comes to holiday meals nothing holds me back. I take it farther than just a cheat meal, I eat like a bear getting ready for winter. Once and awhile it’s all fine and dandy and we can get away with these meals every so often. But what if you find yourself eating like this every weekend for the whole month of December?

Don’t worry your not screwed you just have to focus during the week and go ahead and binge on the weekends, but only for December.

I put together a mock meal that is literally straight out of a food store and similar to what a holiday meal consists of. The focus is the amount of sodium consumed in only one sitting.

Food Serving Size Sodium
Roast Turkey Gravy Mix 1/4 cup 340 mg
Whole Berry Cranberry Sauce 2 tablespoons 5 mg
Stove Top Turkey Stuffing Mix 1/2 cup 420 mg
Frozen Corn 1/4 cup
Green Bean Casserole made with Cream of Mushroom Soup 1/2 cup 353 mg
Mash potatoes made with butter and milk 1/2 cup 315 mg
Roast Turkey Breast 2 slices about 300 grams 47 mg
Dinner Roll 152 mg
Pumpkin Pie 1/8 of 10 inch pie 260 mg
Light whipped cream 2 tablespoons 5 mg
GRAND TOTAL 1897 mg*

*This does not include the addition of condiments and don’t forget alcohol consumption.

The Recommended Daily Intake (RDI) for sodium is roughly 2400mg

A holiday MEAL can have up 1897mg of sodium (above) almost your whole allowance for the day!!


I followed a strict diet and exercise plan after Thanksgiving  and have managed my weight very well.

Morning of Thanksgiving: 221 lbs

Morning after: 232 lbs

After 1 week of training: 219 lbs

Check it out Holiday Water Weight Managment