Rod Miller

Try this great tasting shake for a post training refresher   Ingredients: Herbal fruit tea: 1 cup Water: 1 cup Ice: 1 1/2 cups Blueberries or Blackberries: 1 cup Cashews: 1/4 cup Fruit flavored yogurt: 1 1/2 cups Flaxseed oil: 1tbsp Vanilla extract: 1 tsp Cinnamon: 1 pinch Stevia or Splenda (to taste) Steep tea [...]

Of all the foods you could have before a training sesh, prioritize ones rich in carbohydrates, especially if you really want to “amp up” your fat burn. This is the body’s preferred energy source during exercise. Here are a couple of pre training ideas: Fruit. Any kind you like works! Blueberries, apples, peaches, pears, or [...]

While there is no conclusive evidence that fasted cardio is the best method for maximizing fat loss there is quite a bit of scientific literature that supports the theory that performing cardio exercise prior to breakfast will yield a higher rate of fat oxidation. But is performing cardio in a fasted state the best method [...]

Managing your caloric intake is the most important aspect of weight management. It is also probably the the most challenging aspect for most of us. Getting a handle on how to manage your nutrition can be overwhelming if we try to change too much too quickly. Try taking baby steps, changing small but manageable habits. [...]

Want/need to eat a good breakfast to kick start your metabolism for the day, but you are not feelin’ it for eggs or oatmeal? Here’s a list of things to consider eating in lieu of eggs or oatmeal for breakfast. Bacon, kale, avocado salad Reheated(leftover) ground beef with a sprinkle of cinnamon and balsamic vinegar [...]

Beginners Start out with Walk/Runs. Set a distance and start the workout by walking twice as long as your running sets. Gradually increase the running distance and the ratio of running to walking as you get more comfortable. Prior to training for your marathon, you have to be in decent shape. Get comfortable with running [...]

While dieting is a very rewarding process, it can be a difficult one. Many individuals struggle with staying on track, weight loss plateaus, and resisting temptation. Sometimes it may seem as if you need to make a major dietary change, but in many cases small changes over time almost always lead to healthier and longer [...]

…or was it always here and just getting overlooked “Let’s be clear about how gluten intolerance can manifest…. it can manifest as Celiac Disease (in the gut), as myocarditis (in the heart), as autism or ADD (in the brain), as PCOS or infertility (in the reproductive organs)…gluten sensitivity can manifest anywhere that the immune reaction [...]

So you’ve got your fitness routine down, but are you still unsure what or when you should eat to maximize your workouts? Registered dietitians and sports nutrition experts weighed in with some suggestions. No matter what time of day you exercise or what schedule you may have, these time-inspired pre- and post-workout snack ideas will [...]

Fitness training is only one component of our healthy life style. Proper rest/recovery is also a very important and often over looked and underestimated part. Eating right and still deriving some enjoyment from our meals, is for some of us, the greatest challenge of all. Here is an example of one daily meal that is [...]