Supplement Seminar Nashville

POSTPONED – We have postponed the Supplement Seminar until a later date. Stay tuned and feel free to contact us if you have any questions.

Join us for a supplement seminar where Tim Mallon and Brad Linberg will give you some guidance on the sea of supplements that are available. We will be discussing what to look for when shopping for supplements, the benefits of supplements, some of our favorite supplements and why, and a question and answer time.

What: Supplement Seminar
Where: LFA Gym, 2428 Nolensville Pike, Nashville, TN 37211
Cost: $10 (RSVP required) and includes a free pint of kombucha

Contact us if you have any questions.


pesticides in food supply

Organic Authority has a great article highlighting the five most widely used pesticides that are wreaking havoc on biological life. The first one is now fairly well known (glyphosate), but it is good to get acquainted with the rest as well. Atrazine, for example, has been shown to emasculate 75% of male frogs turning 1 in 10 into females!

The five are:
1) Glyphosate
2) Atrazine
3) Chlorpyrifos
4) Metolachlor
5) Metam sodium

Check out the article below to get brief descriptions of the top 5.

widely used pesticides


calisthenics clinic

We will be teaching a calisthenics clinic in Columbus, OH next week! Come hang with us and learn how to maximize your own body weight through calisthenics movements. We will teach you all kinds of fun stuff including balance, mobility, handstands, lever, muscle ups, and much more. The awesome thing about calisthenic training is that it is 100% adaptable for all levels.

We will have special guest Chris Bohem (Ginga Ninja from American Ninja Warrior) helping out with the clinic. All levels, all ages, all people, everyone is welcome—come hang with us!

WHAT: Calisthenics Clinic brought to you by Life Fitness Academy and American Ninja Warrior Chris Boehm
WHEN: WEDNESDAY JULY 20, 2016 – LEVEL 1 9:00am-12:00pm, LEVEL 2 1:00pm-4:00pm
WHERE: Movement Lab Ohio, 400 Lazelle Rd Suite 5 Columbus, OH 43240
COST: $45 in advance and $50 at the door

For more information please contact us.

To sign up, please visit our Mindbody site and select “enrollments” then select the Level you would like to attend.



Strong, energetic, and challenging, Broga combines the best core-strengthening, muscle-toning, cardio-working, stress-reducing, clarity-enhancing yoga postures with functional fitness exercises for an amazing workout. You’ll get that pumped-up feeling you get from working out and a deep flexibility and relaxation feeling from “working in.”

Are you interested in getting certified to teach Broga Yoga? We will be hosting a teacher training at Life Fitness Academy in early 2016. You can register for the training at OR if you are interested and have questions please send us a message!

The Benefits of Exercising Before Breakfast by: Dr Mercola

A new study suggests that exercising in the morning, before eating, can significantly lessen the ill effects of a poor holiday diet.

Researchers recruited healthy, active young men and fed them a bad diet for six weeks. A group of them that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. What’s more, they burned the fat they were taking in more efficiently.

According to the New York Times:

‚Äú… [W]orking out before breakfast directly combated the two most detrimental effects of eating a high-fat, high-calorie diet. It also helped the men avoid gaining weight.‚Äù


New York Times December 15, 2010

Journal of Physiology Nov 1, 2010;588(Pt 21):4289-302

Dr. Mercola’s Comments:

I’m an advocate of exercising first thing in the morning for two reasons:

It gets done. Despite your best intentions, any number of things can happen in the afternoon and evening, making you skip exercise for “lack of time”
There are additional health benefits to exercising before consuming your first meal of the day
The study above is a great illustration of how making slight changes to the order of your daily routine can dramatically improve your end results.

Exercising Before Breakfast Counteracts Poor Diet and Aids Weight Loss

The study in question lasted for six weeks. It included 28 healthy men between the ages of 18 and 25, divided into three groups; those who:

Exercised before eating a carbohydrate-rich breakfast, and drank only water during exercise
Ate a carbohydrate-rich breakfast before exercising, and drank sugary drinks such as sports drinks during their workout
Ate an identical diet but did not exercise at all
The men who exercised ran and cycled at a strenuous intensity four times a week.

Overall, the men had identical high-calorie, high-fat diets. The primary difference was whether—and most importantly, when—they exercised. The other difference was the type of beverages they drank during exercise.

At the end of the trial, the non-exercising control group had gained an average of more than six pounds, and had developed insulin resistance—the precursor to type 2 diabetes.

Those who ate breakfast prior to hitting the gym gained an average of about three pounds; half the weight gain of those who did not exercise. However, they too had developed insulin resistance…

The only group that gained almost no weight, and showed no signs of insulin resistance were those who exercised before eating breakfast, and drank only water during their workout.

I want to draw your attention to how the type of beverage consumed during exercise can also have a major impact on your weight loss and health goals.

You’ll want to avoid all types of sugary drinks, including sports drinks, for up to two hours after your workout because fructose obliterates the growth hormone response. You’ll find more information about that at the end of this article.

Clearly, the fasting exercise group reaped the benefits of both fasting and not ruining their efforts with carbohydrate-rich beverages…

The authors concluded that:

“This study for the first time shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet.”

That’s quite remarkable, considering all three groups consumed very high caloric diets. This is powerful evidence that occasional indulgences do not have to lead to excessive weight gain, which is great news for most of us, especially in light of the recent holidays.

But even beyond holiday excesses, it’s quite clear that something as simple as modifying your schedule to exercise before eating your first meal of the day can have a very beneficial and protective impact on your health and weight.

How Fasting Forces Your Body to Shed Excess Fat, and Combats Insulin Resistance

One of the explanations for how exercising on an empty stomach can prevent weight gain and insulin resistance despite overindulgence is that your body’s fat burning processes are controlled by your sympathetic nervous system (SNS), and your SNS is activated by exercise and lack of food.

The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy.

This is why training on an empty stomach will effectively force your body to burn fat.

It’s also important to realize that eating a full meal, particularly carbohydrates, will inhibit your sympathetic nervous system and reduce the fat burning effect of your exercise. Instead, eating lots of carbs activates your parasympathetic nervous system, (which promotes energy storage‚Äîthe complete opposite of what you’re aiming for.

This can explain why those who exercised vigorously but ate a carbohydrate-rich breakfast first still ended up gaining weight, albeit not as much as those who did not exercise at all.

More important, however, is the impact fasting exercise can have on your insulin regulation. The researchers concluded that those who fasted before exercise had increased levels of a certain muscle protein that plays a pivotal role in insulin sensitivity.

As I’ve explained in numerous articles, insulin resistance is the root cause of most chronic disease, making maintaining proper insulin regulation a primary factor of good health.

In a nutshell, you do that by:

Exercising regularly
Avoiding sugar/fructose, and grains (including organic whole grains as they too will quickly convert to sugar in your body and lead to insulin resistance)
Based on the impressive results from the study above, you may also want to consider exercising prior to having your breakfast to optimize the beneficial impact of your exercise on your insulin regulation.

Other Pro’s and Con’s of Exercising on an Empty Stomach

Keep in mind that the majority of the “fuel” used during most exercise is not actually coming from the food you have just eaten. If you’re working out at a moderate to high intensity you’re using glycogen and fat that is stored in your muscles, liver, and fat cells. Typically, your body has enough of that stored fuel to last for one to two hours of intense work, or three to four hours at moderate intensity.

Therefore, if you are consuming a high quality diet, eating every three to four hours, your body may not need anything to eat before you begin your workout.

Still, some people do have a hard time exercising without eating something first.

Typically these people are more sensitive to changes in their blood sugar levels, which can decline during the first 15-25 minutes of their workout. It is this decline in blood sugar that causes dizziness, faintness, nausea or lightheadedness. This is especially true if you exercise first thing in the morning.

Additionally, exercising on an empty stomach may not appeal to athletes as it will typically reduce overall performance. Professional athletes may also not be as concerned with fat loss.

I believe the best approach is to use some common sense and listen to your body.

A number of individual factors can play a role, such as your age, when you last ate, whether or not you’re pregnant, taking medications, your medical history, level of fitness, and the type of workout you engage in.

For example, if you feel weak or nauseous while exercising on an empty stomach, you may want to at least eat a small meal before exercising.

Fortunately, there’s a near perfect breakfast food that may offer the best of both worlds.

What to Eat Before Exercise to Really Boost Fat Burning

Yes, there’s another, perhaps even more efficient way to boost fat burning without fasting.

A recent study published in the journal Medicine and Science in Sports & Exercise, demonstrated that consuming whey protein (20g protein / serving) 30 minutes before resistance training boosts your body’s metabolism for as much as 24 hours after your workout.

It appears as though the amino acids found in high quality whey protein activate certain cellular mechanisms (mTORC-1), which in turn promote muscle protein synthesis, boost thyroid, and also protect against declining testosterone levels after exercise.

In practical terms, consuming 20 grams of whey protein before exercise and another serving afterward will most likely yield the double benefit of increasing both fat burning and muscle build-up at the same time.

Again, not everyone will need to eat something prior to exercise, but if you do, a high quality whey protein is one of your best bets. It’ll curb your hunger while still optimizing fat burning.

Whey protein is also known for its ability to help your insulin work more effectively, which, again, is one of the primary benefits of fasting prior to exercise.

For more information about whey protein‚Äîknown as the gold standard of proteins‚Äîlisten to my interview with Ori Hofmekler, author of The Warrior Diet. He’s a wealth of knowledge when it comes to fitness and how to use food to burn fat, build muscle, and optimize your health.

A Great Way to Start Your Morning

Personally, I typically exercise first thing in the morning, before eating, and then have a whey protein shake for breakfast. This ensures that I get my exercises done before anything has the opportunity to derail my plans, and gives me plenty of energy for the day ahead.

Earlier last year I posted my own breakfast shake recipe, which took me quite a while to develop, so if you missed it, feel free to review it now. It’s packed with nutrients and is perfect both as a healthful breakfast and post-work out meal.

It should be noted for clarity, however, that whey protein is NOT a weight loss supplement, in and of itself. Without the exercise, it will not magically help you lose weight.

The Most Effective Exercise for Weight Loss and Optimal Health

Since we’re talking about fat burning it’s important to realize that the type of exercise you perform will also have a major impact on this process.

I recently wrote about the many health benefits of high-intensity burst-type exercises such as Peak 8. Improved fat burning is just the beginning when it comes to this type of training!

Performed two or three times a week, Peak 8 exercises will boost your body’s natural production of human growth hormone (HGH), and slow down telomere shortening‚Äîboth of which are tied to the aging processes of your body. To learn more, please see this link.

During these high intensity, sprint-type exercises you raise your heart rate up to your anaerobic threshold for 30 seconds, followed by a 90 second recovery period. The cycle is then repeated for a total of eight repetitions‚Äîhence the term “Peak 8.”

Another boon of Peak 8 exercises is the amount of time you save. Including a three minute warm up and two minute cool down, your total time investment is a mere 20 minutes as opposed to your regular hour-long treadmill session.

I’ve been doing Peak 8 exercises since April 2010 and have shed over 17 pounds of fat and three inches off my waist while gaining more than five pounds of muscle, all while dramatically reducing the time I spend in the gym.

For a more in-depth explanation of the peak fitness program, which is a comprehensive exercise plan that also includes strength training, core exercises and stretching, please review this recent article.

So, to summarize the diet and health advice discussed above:

Exercising before breakfast can help prevent weight gain and insulin resistance, even when consuming an excess amount of calories and carbs
Quench your thirst during exercise with pure, clean water only. Sugary drinks such as sports drinks will obliterate many of the most impressive health benefits of your training
If you can’t, or don’t want to exercise on an empty stomach, your ideal breakfast alternative is a high quality whey protein. It will help boost metabolism for as much as 24 hours after your workout and promote healthy insulin secretion
Incorporate high-intensity burst-type exercises like Peak 8 into your fitness regimen to further maximize fat burning and slow down the aging process

Regular Exercise Reduces a Large Number of Health Risks

Regular exercise can reduce the risk and symptoms of more than 20 physical and mental health conditions, and can also slow down how quickly your body ages.

A review of research, which summarized the findings of 40 papers published between 2006 and 2010, found that exercise affects conditions including cancer, heart disease, dementia, stroke, type 2 diabetes, depression, obesity and high blood pressure.

Science Daily reports:

“… [A]part from not smoking, being physically active is the most powerful lifestyle choice any individual can make to improve their health.”

A separate study also found that women who exercise for 150 minutes a week or more could be reducing their risk of endometrial cancer, whether or not they are overweight.

Researchers examined data collected from a case-control study that included almost 700 women with endometrial cancer and compared them to a similar number of age-matched control women. Those who exercised for 150 minutes a week or more had a 34 percent reduced risk of endometrial cancer.

Newswise reports:

“This association was more pronounced among active women with a body mass index (BMI) less than 25, or underweight women, where the reduction in risk was 73 percent compared with inactive women with a BMI more than 25, or what is commonly considered overweight.

Although BMI showed a strong association with endometrial cancer, even women who were overweight, but still active, had a 52 percent lower risk.”

Stop avoiding exercise, it could save your life. Ask us how we can help this winter season. We love what we do and can help even if you have had prior injuries or health problems.


Science Daily November 16, 2010

International Journal of Clinical Practice December 2010; 64(13):1731-4

Newswise November 12, 2010

Ninth Annual AACR Frontiers in Cancer Prevention Research Conference, Philadelphia, PA, November 7-10, 2010

Vitamin D in the News, Again

Maybe you saw the headlines. In fact, maybe you were concerned about the headlines. If so, you’re not alone. Here’s what made the news…

The report from the Institute of Medicine (IOM) calls for an increase from 400IUs of vitamin D daily to 600IUs daily for people from ages 1 to 70. That‚Äôs up half again as much from the 400IUs, and it’s a hard and fast number compared to the Institute‚Äôs 1997 guidelines with a wide range of between 200IUs to 600IUs called for per day.

Overall, the trend is upward when it comes to suggested vitamin D intake. That much makes sense—especially in light of the fact that 75% of all American teens and adults are vitamin D deficient. Apparently, we’re just not getting enough of this sunshine vitamin.

What caused some concern was the co-author of the report who dropped the term “megadoses” and the phrase “more is not necessarily better”—even though the Institute’s report gave a safe upward limit of 4,000IUs of vitamin D a day, while not exceeding 10,000IUs daily.

The problem here is that the whole story (or report) wasn’t adequately communicated in the news release.

Interestingly, anywhere from 1,000IUs to 2,000IUs up to 4,000IUs to 5,000IUs (with the upper limit being 10,000IUs daily—sound familiar?) is what most noted researchers who have studied the benefits of vitamin D for decades suggest to take daily. For instance, Dr. Robert Heaney, M.D., Professor of Medicine, Department of Medicine Osteoporosis Research Center Creighton University Medical Center, has said for years, “The average person needs about 4,000IUs daily of vitamin D to maintain a healthy level in their bodies.”

As a reminder, 4,000IUs is the safe upper limit put forth in the Institute’s report. Heaney contends, “The recommended 600IUs of vitamin D is way too low. For me, it’s a no-brainer. There is a large body of evidence for benefit of intakes above the IOM recommendations. There is no risk, and very little cost, so why not take a chance of a benefit if there’s any possibility?” As you might guess, Heaney emphatically leans towards taking the safe upper limit of 4,000IUs daily of vitamin D.

Dr. Michael Holick, the leading authority on vitamin D, says you’d have to take more than 10,000IUs daily for many days or weeks to even begin to come close to overdoing it. That’s exactly the number the report indicated, too, but was not conveyed by the study’s co-author in the news release.

What’s more is that low levels of vitamin D (say, the 75% of U.S. teens and adults who are vitamin D deficient) have also been linked major areas of unhealth. The Institute, however, didn’t find “enough evidence” to prove any such link.

Maybe that’s because the new guideline was reportedly created to promote bone health, according to the news release. Aha! Perhaps that’s a cause of some confusion. The IOM was looking at vitamin D and bone health—when it’s pretty well known that vitamin D goes way beyond bone health, although it is important for bone health, too.

These new recommendations of 600IUs daily for vitamin D will affect the recommended daily allowances listed on food packages, for school lunches and for other federal nutrition programs. Hopefully, those guidelines will also point out the upward safe limit of 4,000IUs daily—not to exceed 10,000IUs daily—that the study revealed.

Sometimes it just helps to know the rest of the story, so here it is in a nutshell: the scope of the IOM’s vitamin D recommendation of 600IUs is up from 400IUs, but their conclusions were based on bone health—not other areas of health. Additionally, the report gave a safe upper limit for vitamin D intake as 4,000IUs daily—not to exceed 10,000IUs daily—which is what most noted vitamin D researchers have been saying for some time now.
Get your Sunshine Mist Vitamin D spray while it’s still on sale.

Nashville Nutritionals

I just wanted to make sure all our readers know that we are still having a sale on some items in the webstore. Nashville Nutritionals
Like the Sunshine Mist vitamin D spray

We carry Living Fuel products as we are an authorized dealer for them. You must contact us for pricing but
you can read more about their amazing product here.

As for the Garden Of Life line of supplements we carry them all! You just need to tell us which one you are
looking for and we will price it for you.

We want to help you in anyway we can, if you don’t know which supplements you need we will help you.
If you are already taking some products we will help you understand it and why our could be better
for you.
Just let us know.
check it out!

Super Foods, Super You!

You may have heard of superfoods. They’re foods that naturally concentrate important nutrients and antioxidants for overall health. In fact, many health professionals emphasize the necessity of superfoods for good health. Steven Pratt, M.D. is one of them. In his book SuperFoods RX: Fourteen Foods That Will Change Your Life, as well as his other books, he details why he thinks superfoods are so important.

Pratt, an ophthalmologist who specializes in ocular plastic surgery at Scripps Memorial Hospital in La Jolla, California, says he became convinced of the power of these basic foods when he saw the positive results of a few simple diet changes in his patients suffering from age-related macular degeneration—a leading cause of blindness.

“Whether you’re trying to prevent cataracts, macular degeneration, cancer, or cardiovascular disease, the same type of preventive dietary measures apply,” Pratt says. “The whole body is connected: a healthy heart equals healthy eyes and healthy skin. You’ll hear about all these special diets for special health needs, but really, the same diet and the same lifestyle choices prevent the same diseases. With rare exceptions, you don’t need 20 different preventive modalities—just one really good diet.”

And that “one really good diet,” Pratt says, should be founded on superfoods, including blueberries, broccoli, oats, oranges, pumpkin, salmon, spinach, green or black tea, tomatoes, probiotic-rich yogurt and walnuts.

‚ÄúFor example,‚Äù says Pratt, ‚Äúblueberries, broccoli and tomatoes have a large number of peer-reviewed published studies substantiating their health benefits. These foods are readily available, inexpensive and have other benefits, such as high fiber content. And they’ve been used for years, with no drawbacks, side effects or toxicity; you’re never going to see a headline that blueberries are bad for you.”

Broccoli, too, is a superfood star. It’s rich in sulforaphane, an antioxidant linked with a reduced risk of a number of cancers. “The phytonutrients in broccoli help detoxify carcinogens found in the environment,” says Pratt. “They also have anti-inflammatory properties, and we know that an important factor in reducing the risk of disease is to support healthy inflammation levels.”

Likewise, Bonnie Minsky, a licensed and certified Nutrition Specialist, Public Health educator and certified menopause educator with a private practice in Northbrook, Illinois, outlines her top ten superfoods. Among the superfoods she indicates provide health benefits far beyond their recognized nutritional value are: pomegranates, cinnamon, avocados, algae, flaxseeds, turmeric and wild salmon.

And let’s not forget about coconuts. Coconuts are superfoods packed with vitamins, minerals, fiber, and ultra-healthy, medium-chain fatty acids.

Even typical holiday foods make the superfood list—so there’s no excuse to not eat them. For example, cranberries are full of antioxidants, including vitamin C and others. Likewise, sweet potatoes are high in fiber, vitamin A, vitamin C, vitamin B6, potassium and manganese.

In short, superfoods can mean a super you!