June 30, 2016

Check out a class at Elevate-!calendar/ebdsr

Why should you add boxing to your routine?

Put simply, boxers are some of the most fit people on the planet. The training involved to withstand 12 rounds in the ring is rigorous and unrelenting. 

What makes it so difficult are the various training regiments needed to acquire speed, power, explosion, endurance, hand eye coordination, and actual boxing skill.

So what are the benefits? Here are 10.

1.Cardiovascular Health and Performance

- Boxing uses almost every muscle in the

body at a very intense rate increasing the participant’s ‘beats per minute’ up well above the 80 %  max heart rate. When the heart muscle is forced to pump this hard and this fast it will adapt and become stronger pushing more blood out with each pump over time.  Like many exercise adaptions,  the body wants to make it easier on itself the next time it experiences the same stressor.

2.Stress Relief

– Hit something, you will feel...

June 26, 2016

What is Metabolism?  

Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.  Although metabolism is a complicated chemical process, many people think of it in its simplest sense, as something that influences how easily our bodies gain or lose weight. That's where calories come in. Although not all calories are created equal, in the simplest definition a calorie is a unit that measures how much energy a particular food provides to the body. A bagel has more calories than an apple, so it provides the body with more energy — but sometimes we feed it too much than it can use. Just as a car stores gas in the gas tank until it is needed to fuel the engine, the body stores calories — primarily as fat. If you overfill a car's gas tank, it spills over onto the pavement. Likewise, if a person eats too many calories, they "spill over" in the form of excess fat on the body.  

Below we highlight 4 ways to aid yo...

June 24, 2016

Mint Melon Salad


1 cantaloupe melon

1 honeydew melon

1 small watermelon

1 bunch basil

1 bunch mint

1/2 cup Rice Wine Vinegar

2 TBSP Lemon Juice

1 TBSP Extra Virgin Olive Oil

1 TBSP Honey


Cube all melons into a large bowl.  In a food processor combine last 6 ingredients to well blended.  Pour over melon and stir well.  Let sit for 1/2 hour continuing to stir every 10 minutes.  Serve over spinach.  1/2 cup serving size.

June 20, 2016

Peanuts vs. Sunflower seeds vs. Almonds 

Pretty much same fat content, fiber, protein and sugars (almost none).

So lets dig a little deeper…

As a general rule the almond is considered to be the ultimate nut based on its high nutrient density (more than peanuts). Almonds have 3x as much vitamin E, which is essential for nerve function, prevents oxidation in the body, keeps the integrity of healthy fatty acids in the body (nicer skin and hair) and prevents clotting in the blood stream (prevents stroke & heart disease). 

Sunflower seeds are very nutrient dense as well and offer a very high nutrient density similar to almonds although slightly less. 


Peanuts are an acidic food with a pH of less than 7. Almonds and sunflower seeds are alkaline foods with a pH greater than 7. In the US most people have a highly acidic diet, so foods that can help bring the acidity in our bodies closer to neutral can be very beneficial. Having high acidity in the body can lead to various health p...

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