This man has literally done 212 triathlons, including ironman comps and 80+ marathons toting his quadriplegic son on his back because when his son is with him running marathons or swimming or biking, he feels like he’s not handicapped. His dad devoted his free time to his son feeling free.
Your fat cells won’t ever go away (without lipo anyways), but cellulite (the matrix that holds your fat cells together) can be reduced by how much you diet and exercise. Fat cells shrink and expand depending on how much fat you are taking in, so if you reduce the fat in your diet, they will shrink and will not be held taut against the cellulite matrix.
Siggi’s is one of my favorite diet secrets. I use it in the afternoon for a boost at lunch. With only 100 cals and 14 grams of protein, this is one of the highest non-synthetic forms of pure protein out there.
Stay tuned for a CoreFit book of health & wellness which includes meditation, workouts, nutrition plans and mental health awareness. Basically my secrets to staying young and fresh and most important healthy–leading a Kick Ass Life.
This whole clementine cake is a classic Sicilian recipe, which I adapted from a book by Nigella Lawson. This cake is made using whole clementines that have been boiled until tender, then pureed into a smooth, intoxicatingly flavored paste.
Since it is flourless it’s easy to make this low carb by baking with natural sweetners. The low carb recipe is by Alejandra Ramos of Always Order Dessert.
Flourless Clementine Almond Cake Recipe
Adapted from a recipe by Nigella Lawson
Ingredients
4 clementines (about 13 oz)
6 large eggs
1/2 cup erythritol + 1/2 cup granulated Splenda (OR) 1 cup granulated white sugar
2 1/4 cups of ground almond meal (or 9oz of almonds finely ground)
2 teaspoons pure almond extract
1/2 teaspoon kosher salt
1 heaping teaspoon baking powder
Directions
Place the clementines in a pot and cover with water. Bring to a boil and let simmer 1 1/2 hours, until very tender. Remove from water, then chop and remove seeds. Add the remaining boiled clementine (everything but the pits) to a food processor or blender and puree until smooth.
Preheat oven to 350 degrees. Butter and line a springform baking pan (this is a sticky cake; you NEED a springform pan).
In a mixer with a whisk attachment, beat the eggs for 5 minutes until very light and frothy. Add the sweetener or sugar, ground almonds, almond extract, salt, and baking powder and beat again for 5 more minutes until very light. Pour into the prepared baking pan and bake 50 minutes to 1 hour or until set. Let cool in the pan, then unmold and serve.
Low Carb Note: Using the mix of sweeteners that I used, the cake works out to about 9g of net carbs per serving, which is fantastic. (The cake has 10 servings.)
It doesn’t look like a chiseled Ryan Gosling or a Victoria Secret runway model. Still it’s beautiful, no?
This is the velella (Velella Velella), a small free floating hydrozoan. It’s currently the only known species in the genus.
They’re also known as sea-rafts or by-the-wind-sailors, for the obvious reason that it uses the the “sail” you can see in this image for locomotion. Because of this, they are often found washed up on beaches.
Expert data nerd Stephen Von Worley has created Beefspace, a great visualization that depicts the density of major fast food chains across the country. Using information from AggData, Von Worley assigned each fast food chain a different color and then plotted the locations.
Here’s how he explains his method:
The colors now represent the three most influential chains at each point, weighted by cumulative force at a 4:2:1 ratio, where black is McDonald
The CoreFit healthy diet… Eating real food. Balancing out your vices with your good choices. Not pretending you need to eat perfectly every second of the day. Giving yourself a break, mentally and physically. Reiterating that food is nourishment for this icy cold day.
-Shayna 
Herbs De Provence Roast Chicken
1 Whole Roasting Chicken
1 lb Whole Organic Carrots, sliced big and chunky
1 lb Whole Organic Celery, sliced in 2-3in segments
2-4 Organic Yellow Onions, peeled and roughly sliced
2-4 Cloves Organic Garlic
2tbsp Olive Oil
Salt & Pepper to taste
Directions:
Preheat oven to 350 degrees. In a roasting pan place washed chicken, breast side up, pat with paper towels to dry and cover with 2tbsp olive oil. Massage in and cover chicken. Sprinkle herbs de provence over chicken and salt and pepper. Place cut veggies in and around chicken. Throw in the over for 1-2hrs, 20min/lb.
Use leftover chicken and bones to make chicken soup tomorrow!
Monsanto has made a monopoly out of food produced by the United States. Now, the EPA has just quietly released an independent review that found Root worms to be resistant to Monsanto GMO corn sold to 90% of the farmers in this country. 2 states thus far have confirmed resistance to an insecticide and 4 more states will likely be confirmed: Minnesota, Wisconsin, Nebraska and South Dakota.
Rootworms affect corn
Democracy means a lot of things in America; it means we are allowed to make and spend money the way we please. it means we are able to cross financial class barriers and be competitive with our success. and it also means that the majority dictates the larger picture. the larger meaning of what we want to represent to the world. Moving forward, it means keeping the faith.
In life, we also have choices. Personally, professionally, that you “take this obligation to yourself freely,” these carry us forward. Autonomy from the Greek words for “self” and “law” means “one who gives oneself their own law.”
Choose yourself. Choose to invest in yourself and your ideas. With every minor step forward, your subconscious will see the value in making good choices. And the larger democracy of our beliefs will move us forward with or without resistance. No matter what you believe, struggling is always the more difficult proposition. But it usually produces really great results.
By Shayna Robinson, MSPT, PhD
CHICAGO–January is ripe with people trying to sell you something new; how to lose weight in 7 days by standing on your head and eating some obscure fruit one can only attain by trekking through the rain forest in some remote location. Most of these “new” diets have some sort of scientific-sounding “hook” or “secret” that is oftentimes just a re-branding or new packaging of older ideas. Enter The Virgin Diet.
J.J. Virgin–before you make a joke– is a health and fitness expert, and according to her website, “is a Certified Nutrition Specialist, a Certified Health and Fitness Instructor with advanced certifications in Nutrition, Personal Training and Aging and Board Certified in Holistic Nutrition.” She has been a diet and fitness adviser to a number of celebrities including Gene Simmons, Ben Stiller, Jeanne Tripplehorn, Tracie Thoms, Janeane Garofalo, and Brandon Routh.
The “Hook”
The Virgin Diet claims that the weight gain is about inflammation; namely that certain foods interact with our system, stressing it to a point of hormonal release and fat storage. It claims eliminating certain foods, from 7 different groups, will alleviate these symptoms.
The Evidence
About a third of the general population believes that they have food allergies. Research shows that only about 5% actually do. Part of the problem is the confusion about the term food allergy, which is different from a food intolerance or food sensitivity:
It’s no surprise that the 7 foods that Virgin eliminates also happen to be those which are most likely to cause food allergies (peanuts, eggs) or intolerances (soy, dairy, gluten, corn, sugar). If you have a problem with a particular food, eliminating it from your diet will certainly help with the symptoms (like diarrhea or rashes) it is causing.
Sleep is an essential functional part of being and staying healthy. For athletes, it is a strong factor in performance. Most of the repair and strengthening in your body occurs during stage 4 of the sleep cycle–your deepest sleep. But if you don’t go through all the cycles appropriately, you won’t get to the 4th stage, inhibiting many vital functions needed to repair, restore and strengthen your body.
Stage 1: In the first stage, your muscles relax as you fall asleep.
Stage 2: Five to ten minutes after falling asleep, you enter a deeper slumber and your brain starts to produce chemicals that release hormones.
Stage 3 & 4: These are the deepest and most reparative stages. The body releases growth hormone, which helps repair bone and muscle.
REM Stage: The 5th stage of sleep is vital for pain tolerance and motor skills. It strengthens cognitive and nervous system function.
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According to the National Sleep Foundation, 75% of Americans have problems sleeping and are not getting the recommended 7-9 hours per night our bodies need to recuperate from the daily grind.
Cellular Repair
Repair for the daily wear and tear on the body is correlated with how much deep sleep you get. If you don’t have a regulated night cycle, you won’t get to the deepest stage of sleep that is required for release of growth hormone. These hormones shift the body’s process to anabolic–where it is able to initiate muscular repair, break down fat and stimulate cell division to replace old or malfunctioning cells.
Digestion and Weight Regulation
It is a digestion regulator, releasing hormones that break down fat to supply energy for tissue repair. Adequate sleep is required for weight management. Sleep deprivation causes hormones like leptin–a hormone that regulates a feeling of fullness–to decrease. You end up feeling hungrier without being satisfied by what you eat, causing you to eat more and gain weight.
Muscle Relaxation
During the night muscles can take a break and relax. Respiratory muscles also relax, resulting in the breathing rate slowing down. During REM sleep, muscles become so relaxed that they actually become temporarily paralyzed, called muscle atonia. When muscles are relaxed, there are less metabolites formed, allowing for additional cellular repair and replenishing.
Immunity
It keeps the immune system in check by releasing hormones that act as messengers, telling the immune system to produce antibodies, kill potentially cancerous cells and decrease inflammation.
Cognitive Function
It also enhances cognitive function by consolidating memory. Storing short term memory to long term memory occurs during sleep through the strengthening of neuronal connections.
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