How To Increase Fat Burning with Intermittent Fasting – 12 Steps to Fasting

    Posted on 09 January 2017 | No Comments »

    Do you remember watching the NBA in the 1990’s when the great Hakeem Olajuwon was fasting for Ramadan? He would just relax all day and focus on the game mindfully throughout the day. The most amazing thing is he would not take any liquids for 12 hours prior to the game and his statistics once the game started would go up rather than go down. He was depleted and dominant.

    There are many studies centered around the health benefits of intermittent fasting, including the following benefits:

    •  Lower blood pressure
    •  Reduction in the risk of diabetes
    •  Rebooting the immune system
    •  Reducing cholesterol
    •  Increased fat burning

    As with anything today, there are a multitude of specific protocols or recipes for the perfect intermittent fast. However, there are health risks with fasting that may include headaches, stress and dehydration and it should not be taken lightly if you consider resetting your body with a fast.


    4 Research Results:

    1.    A USC study by Dr. Valter Longo showed improvement in immunity

    2.    Medical News Today in 2014 defined a one-day of the week; water only may lower the risk for diabetes.

    3.    Mark Mattson, neuroscientist conducted research showing that fasting several days a week can help against Alzheimer’s and Parkinson’s and improving memory and mood.

    4.    A 2014 study on mice found that 48 hour fasting promoted stem-cell regeneration after damage from chemotherapy.

    Personally, I have fasted multiple times a year (usually 1 time per quarter from 3-6 days maximum) just to reset the body from extensive business travel, issues with colon and normally test new options to the fast every year.   The first day is always the worst but after 2 or 3 days there is a “light” feeling and the mentally

    The following protocol includes lessons from Tim Ferris, Dave Asprey, John Rowanello and Dominic D’Agostino along with my own tweaking:

    12 Step Intermittent Fasting Protocol

    1.    Try it one time a month

    2.    Choose 2-3 days to start

    3.    The day prior to your start, have an early slow carb dinner around 4 or 5PM

    4.    The next morning, sleep in a bit longer (focus on 8-9 hours of sleep minimum) – let sleep do some of the work of the fast. (Do it over the weekend so it won’t affect work and added stress)

    5.    Upon waking, take 1-2 tablespoons of MCT oil or organic coconut oil and then every 3 ½ hours.

    6.    The oils can be blended into high quality organic coffee or black tea.

    7.    Then drink 1 liter of water with a dash of Himalayan sea salt.

    8.    Drink water all day long – Significant amounts of water!

    9.    Take a 3 minute cold shower and then take a teaspoon of coconut oil and swish (oil pulling) in your mouth for 5-7 minutes (helps with a host of mouth issues, gums, teeth, reduces inflation, whitens teeth, heals cracked lips

    10. Walk outside for 30 minutes a day – slow pace (best in the morning)– no intense exercise, running, cycling, swimming.

    11. Take a 30 minute nap during the day

    12. After the fast (2 or 3 days) go with a lentil salad and steak or salmon.

    You may experience some side effects and ABSOLUTELY consult with your physician before attempting any fasting protocol.

    Happy Fasting!

    The Best Weight Lift – The Deadlift

    Posted on 06 October 2016 | No Comments »

    With all the various total body workouts: cross fit, plyometric, body weight only, and strength routines, the one lifting exercise that offers it all is the deadlift. The deadlift works every muscle from the head to the toes.

    If you want an exercise to help back pain, which can come from weak glutes, then get out the bar and learn how to do a deadlift with 100% proper form. When you get the form down you will feel it immediately.

    Tip:  If you don’t have a coach, watch several YouTube videos of deadlifting, (5 times for each one) until you fully understand the proper form. It’s not that hard to learn how to do the lift correctly!


    In addition to the numerous health benefits of fat loss, increased metabolism, producing more testosterone and total body strength benefits, the deadlift exercise will directly impact your daily life when “Lifting Things”. The misconception of deadlifting is that you will injure your back. Similar to every other strength workout without proper form, injuries will happen.

    Endurance athletes in many cases will disregard the deadlift, as it’s potentially dangerous with injury possibilities compared to the squat. Every day you probably receive another squat workout or variation that is tweeted or emailed, There is no question, squats provide numerous benefits, but for a complete exercise with weights it’s hard to beat the deadlift.


    Top 6 Deadlifting Rules

    1. Do your deadlifts without shoes, as it will allow you to get closer to the ground and help engage the hamstrings and glutes more, which is what your want.
    2. Don’t rush it, as each rep should be viewed almost like a set.
    3. Use the bar to help make you pull you chest to feel tall
    4. Make sure the upper back remains stiff – the biggest mistake is lifting with a rounded back.   Watch a few You Tube videos several times to illustrate lifting without a rounded back. – This is CRUCIAL
    5. Start by lifting just the bar and get someone to video your form so you can evaluate proper technique.
    6. Start with just one day a week and consider a set of 5 x 5

    Could dead lifts be the best exercise?


    11 Muscles Targeted with the dead lift:

    Gluteus Maximus Muscle – Runners and Cyclists, the glutes are responsible for hip extension.

    Quads – a primary target of the exercise

    Hamstrings – act as more of a stabilizer during the lift.

    Back Muscles – the erector spinae which are the muscles of the lower back.  Also the erector spine and corresponding 3 muscles that run from the skull to the lower vertebrae are activated.

    • Lat muscles
    • Trapezius
    • Deltoids
    • Triceps
    • Flexors
    • Grip strength
    • Forearms – especially helpful for mountain biking


    Runners Fallacy – Dead Lifting is not an Exercise for Runners

    If your are a runner and want to build a better “kick”, sprinting power, stride length and running faster by being more efficient then add dead lifting to your strength routine. Slow methodical is the key with the lift and it will increase endurance strength, posture, trunk, stronger hips and improve your overall running efficiency.

    The deadlift is one of the few strength exercises that works muscles in the upper and lower body. Every athlete can improve all dimensions of their sport by deadlifting.    For the upcoming DECA Ironman book which is in the works, I have deadlifting included in the strength section of the training plans – if you want book launch date updates, please email me at

    Trans AM Bike Race 2016 – Summary

    Posted on 02 September 2016 | No Comments »

    Trans AM Bike Race 2016 is an extreme bike race that I will never forget.

    TransAM Bike Race 2016

    A total of 4400 miles covering 10 states:

    • Idaho
    • Montana
    • Wyoming
    • Colorado
    • Kansas
    • Missouri
    • Illinois
    • Kentucky
    • Virginia

    Watch the video…


    Post Trans AM Bike Race – My First Love Will Always Be Triathlons

    Posted on 27 July 2016 | No Comments »

    After finishing the Trans Am Bike Race earlier this month, it reminded me why I will always love triathlons as my favorite endurance sport. The Trans Am Bike Race was definitely an amazing event and lifetime experience. However, I clearly missed trail running and swimming and thought about it so many times during the month of the race. My post race reflections, ideas/tips for enthusiasts and full Trans Am Bike Race Highlights -Pictures will be coming soon.


    The fitness benefits of a singular focus on riding (in training and the race) over the past 7 months included: increased cycling efficiency, power /weight ratio, and the aerobic engine. I estimate that I covered 11,0000 mile (All of my training is recorded in time not miles).   In 30+ years of riding and racing, I don’t’ ever remember being able to just cruise with such a low heart rate during riding while climbing, sprinting and aerobic efforts.  As we all know so well, high mileage cycling builds an efficient and strong aerobic engine. It was interesting to see my resting heart rate drop below 40 with all this cycling (my lowest resting HR recording).

    Prior to the race, my training plan incorporated cycling specific strength work in addition to all the cycling 2-3 times per week(with weights and body weight) and the key areas were strong – (triceps, shoulders, quads and abs). Using my 4 key body weight sessions the average results (not “to failure” were as follows):

    1. Plank – 4 sets of 2:30 holds
    2. Squats – 200
    3. Pull Ups – 4 sets of 12
    4. Pushups – 4 sets of 40


    Post race recovery – after riding 4,270 miles (actually probably closer to 4,400 miles with all the “additional” riding to and from locations) my body had disproportionate strength.   It was shocking how strong the legs are even during this recovery.  However, the overall arm strength decrease significantly, thus the benefit of cross training and triathlons – Keeping in mind the results below are during Recovery which is expected to last 2-3 months and similar to RAAM riders and the body is tired.

    1. Plank – 3 sets 1:30 holds – clearly lower abs are weaker
    2. Squats – easily 300 no problems and plenty of power low
    3. Pull Ups – 2 sets of 8
    4. Pushups 3 sets of 20

    I have always loved riding, but the benefits of combining it within a triathlon will always be my first love as it builds a stronger overall body. As expected, weak arms and shoulders resulted after the race. It’s been challenging to recover the numb hands/fingers and the body from being so exhausted from this race.  It will take many months but I definitely look forward to getting back to triathlon training and rebuilding strength this fall!

    Finale – Trans Am Bike Race 2016

    Posted on 06 July 2016 | No Comments »

    Trans AM journey seems like it will never end but we are now close! Gonna finish the race in a day.


    I just want to say thanks to everyone across the board!

    Watch the video for my full message.