Benefits of Proper Diet & Exercise

As a reader of our blog you know that I always preach about how proper nutrition plays a vital role in our every day lives. When you add some type of fitness exercise to a proper diet, you multiply your results.  It’s a simple formula that’s been around for decades: healthy diet plus regular exercise equals a healthier you. When you exercise and eat right, your body functions well because it receives the nutrients it needs to thrive, along with physical activity to improve strength, endurance and cardiovascular health.

When I was just starting out on my weight loss journey I met a man that has really become one of my closest friends and mentors.  His name is Justin Curry and he’s a personal trainer in Schaumburg, IL.  Justin helped coach me on proper nutrition as well as really kicking my behind in his gym.  He’s quickly become one of the top (if not THE top IMHO) personal trainers in schaumburg.

I encourage you to go take a look at some of the training videos on his website and find yourself a great coach and mentor like Justin to really boost your fitness results.

You can also follow him on Instagram at  He’s always posting new workouts like this awesome ab routine:



Effective Supplements for Mixed Martial Artists and Athletes

Whey Protein

Whey protein is an extremely efficient way to supplement an athlete’s protein intake. Compared to the general population, athletes (or those who work physical labor) incur more muscle break down and require higher protein intake. For these groups, 1 gram of protein per pound of body weight is required, for a 155lb athlete, this equates to 155 grams of protein. Without adequate supplementation of this nutrient, loss of muscle mass will occur and recovery as well as growth will be significantly delayed. Protein can be consumed from animal sources such as beef and chicken, however the body expends more energy to digest animal protein. The advantage of whey is its higher biological value (quantity of protein used) and

fast absorption rate.

• Omega-3 Fatty Acids

Good fats or Omega-3 fatty acids are of particular importance to all athletes, not just mixed martial artists. Through constant punching, kicking and joint manipulation, a significant amount of stress is placed on the body. Omega-3’s are excellent for any athlete as it contains powerful anti-inflammation properties, this is excellent for reducing muscle soreness and joint pain. Apart from its role as an anti-inflammatory, it is excellent for enhancing cognitive ability and brain function, making it a must have for all athletes. Omega 3’s can be consumed in capsule form, or by liquid such as fish oil or flax seed oil.

• Creatine

This naturally occurring compound is an effective supplement for the MMA athlete. Creatine is excellent for energy production throughout the muscle. When using muscles for any explosive movement, a form of energy known as ATP (adenosine tri-phosphate) is expended. This can be thought of the muscle’s form of currency and is quickly depleted in explosive movements such as shooting for a take down or throwing a power punch. The more depleted this ATP becomes; the more lactic acid builds up and causes a burning sensation inside the muscle. Creatine is excellent for acting as a buffer to slow down this lactic acid build up and increase energy reproduction for the muscle.

• Glutamine

This non-essential amino is widely known for its role in accelerating recovery and muscle repair. It is comparatively the most abundant amino acid and makes up 66% of the bodies total amino acid pool. The body has the capability of producing this amino acid to maintain regular bodily function, however it is severely depleted during medium to high intensity exercise. Under this condition, glutamine levels in the body will be depleted and thus lead to muscle soreness. Adequate supplementation of this amino acid will significantly speed up muscle repair and recovery while also delivering secondary benefits-regulating immune function, building stronger bones and aiding digestion.

• Multi-Vitamin

In order for athletes to achieve peak energy levels and performance, feeding the body with the proper vitamins is minerals is important. There are a wide array of vitamins, such as calcium and magnesium, which creates bone formation. With adequate supplementation, vitamins play an important role with other nutrients as it aids the body in maximizing the creation of cellular energy.

Get and Stay Younger Looking and Slow the Aging of Your Body – Nutritional Supplements Can Help

Eating a variety of meats, vegetables, and fruits is definitely encouraged. However…what is the nutritional value of our food? The nutritional value has decreased as we have refined and process our foods. Unless you grow your own, you need nutritional supplements to make up the difference.

Not having enough of the right vitamins, minerals, and antioxidants affects the ravaging effects of the aging process. Insufficient nutrition contributes to poor cardiovascular health, poor eyesight, and a weakened immune system. Good quality nutritional supplements can help in all these areas.

Radiation exposure, cigarette smoke, and exposure to sunlight are some factors. The nutritional supplements must contain the right ratio and quantity to be beneficial. Adding nutritional supplements to a well balanced diet and adding exercise to your routine will greatly influence how our bodies stay healthy. Good quality nutritional supplements can even affect the aging process.

How to Choose Quality Nutrition Supplements

It is hard to discern the truth about the nutritional health supplements available on the market today. How do you know which of the nutritional vitamin supplements to pick? Some of the questions I believe are important are the following:

Questions regarding Nutritional Health Supplement choices:

*Is this a quality nutritional health supplement that will meet my nutritional demands, does it work?

*Is this a fair price for this specific nutritional health supplement?

*Is this vitamin supplement going to make me feel better or is it going to just fill a need for my body, will I notice a difference?

*What is the difference between grocery store nutritional health supplements and physician distributed nutritional supplements?

*How long do I need to take this particular nutritional health supplement?

Is this a quality nutritional health supplement that will meet my nutritional demands, does it work?

As far as the quality of any given nutritional health supplement it is important to choose quality. You would not choose to eat produce that is spoiled or rotten so why would you choose a supplement that you do not know how it was manufactured or where the ingredients come from? There are a lot of nutritional health supplements on the market that contain a lot of fillers and synthetic ingredients that can put stress on the body just trying to process them, namely the digestive tract, kidneys and liver.

Is this a fair price for this specific nutritional health supplement?

Is this nutritional vitamin supplement going to make me feel better or is it going to just fill a need for my body, will I notice a difference?

Depending on how severe your nutritional vitamin deficiency is and how important that nutrient is to the body will depend on whether or not you will feel a difference on that particular nutritional health supplement. The fact is the fruits and vegetables we eat only have a fraction of the nutrients they use to due to depleted soils. Therefore to support your diet with quality nutritional health supplements is a must to remain healthy. You can also look to family genetics to see if you need support in a particular area of your health.

How long do I need to take this particular nutritional health supplement?

The duration of taking the supplements will depend on the nutritional health supplement you choose and how severe the illness or deficiency. There are great testing methods that are now available to determine what your needs are. They are not the blood tests normally done in your medical doctors office, they are specific tests to determine if you are deficient in certain minerals, vitamins, fatty acids, amino acids and antioxidant levels. With this information you will be given timelines and dosages for taking your specific nutritional health supplements.

Basic Nutritional Health Supplementation:

*Multivitamin/Mineral Complex

*Omega 3 essential fatty acids

Or you can get both of the above in the Wellness Essentials Men or Women

*Digestive enzymes

*DSF, otherwise know as De-Stress formula, an absolute patient favorite at our office. Supports important nutrients your body depletes during times of prolonged and acute stress. is a high quality nutritional supplement website designed to offer effective vitamin and mineral supplements, herbal formulas and essential oils all aimed at improving your health. It is an easy to use site that allows you to go to the category of health you need improvement where will find products that have been used successfully in health and wellness clinics all over.