Build Your HOUSE On A ROCK


Great health begins with your FOUNDATION. Build your house on a ROCK, so that when it gets hit with stress it can handle it due to it’s strong foundation. Nutrition does not have to be difficult and confusing. Wipe away all the crazy diet books and extreme methods you have read about to get healthy. No more cabbage diets or grapefruit diets or starvation anything diets! Anything that can’t be sustained….won’t be sustained :).  GET BACK TO BASICS. Fruits, vegetables, nuts, seeds, whole grains such as quinoa, wheat berries, teff, amaranth, beans, WATER, eggs.  Take a look in your fridge tonight. How much processed food is there? Open your cupboards…are they full of packaged and canned goods? I challenge you to take out EVERY PROCESSED FOOD from your fridge and cupboards and see what is left? Just for a fun experiment. That includes milk, yogurt, crackers, cereal, cookies, bread. Just so you can get an idea of how much truly unprocessed food you eat regularly. How much of your food is fresh? Full of live enzymes and life force? Why don’t we take this week to get back to building a strong foundation, starting with whole nutrient dense foods. Add some fresh produce to your meal plan every day. Start eating beans and whole grains such as quinoa. Drink fresh water instead of soda or sugary juices. Choose one goal a week. For example; week one, add 1 fresh fruit a day and 1 cup of veggies at dinner, week 2 add 2 fruits a day and 2 cups of veggies at dinner, week 3 add 3 fresh fruits and 3 cups at veggies at dinner. Start with simple steps until you create a new routine. A new “lifestyle” that can be maintained for LIFE! Move onto the next step once you have mastered the previous one. BUILD YOUR HOUSE ON A ROCK!!! You only get one house for your body. Don’t let it be the house that will easily fall apart…get sick..get run down. Become more resilient, weather proof yourself with your strong nutritional foundation. Start now not later.

Nsag 🙂

Supplements……claims vs reality

I receive a lot of inquiries about “supplements” from Glutamine to Beta Alanine to BCAAs and Creatine. For the most part most supplements that you see on the shelves in the nutrition stores have no significant supporting evidence to improve “ENDURANCE PERFORMANCE”. Many studies may show cellular changes in a lab setting, however often they don’t transfer to human performance and the doses required can be so high that side effects become a factor. Of the evidence and studies I have read over years the best investments after an excellent diet for natural performance enhancement sit with the following:

Fish Oil
Sodium Bicarbonate
Sodium citrate (in large enough doses)
Glycerol (effects on performance not totally clear but evidence exists)

It’s all too easy for us to look at a “claim” on a supplement made by the supplement industry. It’s important to not take what you read at face value. Look deeper. Does the study have a clear hypothesis? Was the study on cells, muscle, animals? humans? Did the population that was used for the study compare to the population being marketed to? Was the study controlling variables? Was there a placebo control? Has the study been repeated and have the same results been replicated in a controlled setting? DID IT IMPROVE PERFORMANCE???

There are a lot of factors to look at!
The supplement industry is not highly regulated.
Don’t get sucked into the hype. SAVE your money and focus on good nutrition and ergogenic aids proven to improve endurance performance!

I’m a big believer in athletes supplementing with spirulina, fish oils, organic whey protein and a B vitamin Complex. Caffeine certainly has it’s place and should be used if well tolerated as it has significant data to back it’s ability to help endurance performance.

If you do purchase supplements remember, it’s our responsibility as athletes t
o look well into the company we purchase from. I’d recommend not even purchasing any product from a company that manufactures hormones or pro hormones in their factory at all! Why take the risk!

Until next time, don’t be fooled into spending money on supplements with claims that have not been proven to improve performance! Eat well, train hard and focus on what you can control! YOU! Your training! Your rest! Your mind!


See you on the roads.


Spring into Spring with a Mini Detox!

With Spring upon us it’s a great time to do some “house cleaning!”. Join me on a mini detox! It’s fun and you get to eat delicious whole foods with no added chemicals or empty calories! Just complete NOURISHMENT! A cleanse similar to this is simple to do. If you simply do it for 1-3 days you should feel fantastic!

I’ll be starting my day today with the “Master Cleanse” made up of purified water, fresh squeezed lemon juice, 1tbsp of PURE maple syrup and a dash of cayenne pepper. This will help to get our digestive juices flowing and send them out do scavenge the blood and digest toxins. Wait a while to eat breakfast and get your day started on this alone. Let your body get hungry as the digestive juices do their work! Wait for your stomach gurgle and feel empty. Been a while since you did that? Great! It’s a refreshing change to always having a full belly!

When you are hungry, it’s time for a fruit/veggie smoothie.  Get creative! This morning I had 3/4 of an apple, 1/2 a fresh orange, 1/2 banana, 1 packet of Isagreens powder and 1/2 packet of Isalean Shake (  which has organic whey protein, B vitamins, flax meal and digestive enzymes and acidophillus in it! I added purified water, a few frozen peaches for ice cubes and 1 tbsp of hemp oil! VOILA! PURE, WHOLE, GOODNESS!

I’ll be drinking lots of purified water today or purified water with Daily Cleanse for Life Powder ( which has botanicals and herbs as tumeric and burdock to help grab toxins out of fat cells and cleanse the organs naturally, as well as Aloe Vera inner leaf gel which supports the immune system and soothes the digestive tract and Ionic Alfafa concentrate which is a blend of trace minerals. When hungry I’ll have 1 apple chopped with cinnamon and a giant bowl of steamed Kale with chopped fresh pineapple tossed in with some of it’s fresh juices.

Dinner will be a nice medley of steamed veggies. I”ll likely use spinach, kale, beets, onions, garlic, ginger, and maybe a touch of fresh pineapple mixed in! On the side I’ll have one poached egg with a soft yolk sprinkled with Himalayan Sea Salt.

The goal is whole easy to digest foods. I don’t eat meat of any kind while cleansing (I barely eat meat anyhow!) as it is not easy to digest. I stick with the Isalean organic whey for easy digestion. Some times I will poach an egg or two with dinner.

Be sure to remember that the purpose of a cleanse is to give the digestive system a REST. We are constantly putting food into our bodies and the digestive organs rarely get a chance to detoxify and rest. THIS IS THEIR TIME!

A cleanse is typically low in calories. I HIGHLY RECOMMEND THAT YOU ARE NOT TRAINING WHILE CLEANSING! It goes against the entire premise of RESTING THE BODY. You are not fueling your body properly to train and recover. By training hard and cleansing you simple ADD stress to the body by putting it under stress while not consuming appropriate calories for the activity or recovery. This is not good for the body or for your training. So the rule of thumb is CLEANSE ON AN OFF WEEK! 🙂

Lastly if you do NOT have bowels that move regularly (at least once daily!) you should take a herbal accelerator to help move the bowels. (Since I’m most familiar with Isagenix I know they use one called “The Accelerator”. This is NOT a laxative rather herbs that help to soften the stools so that they can be excreted more easily. Cleansing while constipated is like turning the oven cleaning mode on and keeping all of the windows closed. You free up a lot of toxins into the body but don’t get them out. This can cause you to feel WORSE. So adhere to the rule of being sure you are eliminating before starting a cleanse.  Also while cleansing, if you typically eat a lot of processed foods with chemicals, you may stir up a lot of toxins. For some this can cause feelings of nausea and flu like symptoms. Again, rest AND drink lots of water to help move toxins out! 

With the sun shining I just enjoyed my first smoothie of the day and am feeling very vibrant and alive with all of the goodness!

Give it a try! And be sure to stay SUPER hydrated!

Start with a mini 1-3 day cleanse with similar food choices to those above and notice the life force that you gain from all of these nutrient dense foods!

Have any unique cleansing smoothie ideas? Share them with our readers here!

Until next time, keep the food choices clean and refreshing and fuel your body like it’s the only one you have! Because it is :).


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As athletes digestion is especially important to us as we need to be sure to absorb those extra nutrients we are taking in for energy and repair of our bodies. Over the coming weeks I will be giving you some information on digestion. Today is a simple tip. CHEW YOUR FOOD! Carbohydrate digestion begins in your mouth! Your saliva has an enzyme called amylase in it that is part of the chemical conversion of starches into sugars. Foods such as potatoes and breads can start to feel sweeter in the mouth as you chew them as the process of chemical breakdown is in process.

In today’s world we are often eating standing, or on the run or while driving. In which case we are eating so fast that we forget literally to chew more than a few times. Often choking on our food is a sign that we are eating too fast :). In fact you should not require a glass of water with your meal to wash it down. Remember, YOUR STOMACH HAS NO TEETH! Chewing your food is an important part of the digestion process. The better your digestion the more you will be able to reap the nutritional benefits of the foods you are eating!

So let’s start simply… of today CHEW your food until it is like a paste in your mouth! Then swallow. Just like that you have improved your digestion. Stay tuned for more ways to improve your digestion!

Until then remember “shop the perimeter” when at the grocery store. Those whole foods are the ones that require chewing :)! We were given teeth for a reason!

NSAG…..wishing you a beautiful Friday wherever you are!