Nigel Alexander "Stay Young Forever" Series

Nigel, is a skateboarder and filmer that has produced some amazing videos and pictures for the skate and sports industry as a whole. I've always looked up to him as an athlete an artist, as he has a keen eye for getring the angles the viewer wants to see. I was browsing his YouTube channel for fun, and ram across his Stay Young Forever videos.  This is Nigels way of giving back to the world by sharing his journey in achieving a healthier lifestyle. I think it is amazing and important that people like Nigel continue to realize the influence they have with the youth and action sports fans everywhere.

No matter if you are an athlete or spectator, you can stay young forever by watching what you put in your body. You do not have to use the specific products Nigel is using, but the awareness that there is knowledge available to everyone is the point I would like to make by supporting his videos.

Great Videos Nigel! Stay Young!

Watch "STAY YOUNG FOREVER ???? -" on YouTube

*I will post the other videos in the series as seperate posts. -ENJOY!

"A Place Called Baltimore"

An awesome short film highlighting the beauty of inner city Baltimore.

Watch "A Place Called Baltimore" on YouTube

Consulting Now Available....Personal Training available in Southern California

Exercise and Music: How Exercising with Music can Increase your Wellness

How exercising with music can increase your wellness:

Following the playlist I posted, I wanted to share a recent paper I read by Dr. Mark Anshel, entitled Exercise and Music. In the paper, Dr. Anshel discussed how during exercise, music can influence our performance, effort, and motivation. Below are key points from his paper.

Music and Exercise:

• "There are two likely reasons moving in rhythm results in superior performance: the distraction hypothesis and momentum. The distraction hypothesis says that the performer is distracted by the external stimuli of music, which allows the person to ignore the effects of intense physical activity, such as fatigue and exertion. We use a strategy called external attentional focusing. The second explanation of improved momentum is that music improves our forward motion, resulting in less effort."
• "Music alters our nervous system: Heart rate can be increased within 10 seconds of listening to music that is fast-paced and loud, while our heart rate usually slows down when exposed to music that is slower-paced and relatively quiet. This is because hormones are released into the blood stream that immediately either increases or decreases our arousal level, such as heart rate, respiration rate, and other physiological processes."
• Guidelines for listening to music During Exercise:
• 1) Listen to music that you enjoy. If you choose something that is annoying or distasteful, it will only cause stress
• 2) Select music that is compatible with your goal. For example, if you are doing an aerobic workout, it is best to listen to something with an upbeat tempo. For pilates or yoga, use something that is of slower pace.
• 3) Try to use music that allows you to move in synchronization to the exercise being performed

Due to the increase of technology, there are many useful applications that allow you to sync your music to your workout. I most recently downloaded the free IPhone app Nike Running. It does not require any additional equipment, and with a simple tap, it tracks your mileage, calories burned, and time spent running/walking. It is perfect for those like myself, who do a simple lap around their work building, or do more than "stretch their legs" during the business day. With this app, you do not need to attach anything to your shoes or your person, just run with the app, and let the voice command coach encourage you throughout the way!

View some screenshots of my usage.

The entire copy of Dr. Anshel's paper can be read here: https://docs.google.com/viewer?a=v&q=cache:5xChuJscEyYJ:mtweb.mtsu.edu/wellness/Wellness%2520Program%2520new%2520template/Exercise%2520and%2520music.doc+&hl=en&gl=us&pid=bl&srcid=ADGEESg7nCx8DOGu_ImM6_eWarPUvSxjqcY9ZZh5w3I-2MKzgqlTXlTBkXx-EFTSeysTFxHQV-RYuCNrAm5RHXr-fKlcM1CYIrVk4MDCtBR9Xfbi0lZdcVCgvpn7Ae23w9iQe9iQltKu&sig=AHIEtbQeqbMjIARxviDntRWNyd59XPROCA

Hip-Hop/Rap Inspired Workout Playlist

Good Morning Outliers!

For those of us who have ever been to a live sporting event, played organized sports, or simply like a distraction while on solo training mission, we all know that music plays a big part in an athletes life. Whether it is to get you fired up, relax you, or keep you going, a good upbeat playlist can help you push yourself to your limits and potential. Below I am sharing a current playlist that is circulating between myself, and fellow Outliers. This rap inspired playlist features new music from artist such as 2 Chainz, T.I., Rick Ross, and many others.

Playlist:

1) No Lie- 2 Chainz, and Drake
2) Mercy- Kanye West, Big Sean, Pusha T, and 2 Chainz
3) Wild Boy Remix- Machine Gun Kelly, 2 Chainz, Meek Mill, Mystikal, French Montana, and Yo Gotti
4) Actin Up- Wale, Meek Millz, and French Montana
5) Loud Mouth- T.I., and 2 Chainz
6) Black Magic- Rick Ross, and Meek Mill
7) Spend It- 2 Chainz
8) Faded- Tyga ,and Lil Wayne
9) All Birds- Rick Ross, and French Montana
10) Work Hard, Play Hard- Wiz Khalifa
11) Unnecessary- Childish Gambino, Schoolboy Q, and Ab-Soul
12) Its Nothin- Wiz Khalifa, and 2 Chainz
13) You Will Never Take My Crown- 50 Cent
14) Jet Life Remix- Curren$y, Young Jeezy, and Lil Wayne
15) Ready to Fuck- Tyga


Some songs are available to download via: http://www.digitaldripped.com/

Let us know what playlist you use while working out!

Review: Earthbar, West Hollywood, CA

Earthbar, in West Hollywood, CA is my new favorite spot for reasonably priced healthy items. With a variety of locations, the West Hollywood location where I visited was convenient, had great customer service, and was overall a great experience! For my first time there, I tried the popular WeHo Breakfast smoothie, which included "banana, almond butter, almond milk, vegan protein, blended with vanilla almond granola". At 253 calories, this shake not only filled me up until a late lunch hour, but also provided me with an immense amount of energy for the morning.  For everyone looking for new healthy breakfast ideas, meal replacement shakes, or just something tasty and healthy, I would highly recommend visiting Earthbar.

For more information, please visit the company web page: http://www.earthbar.com/ 



The earthbar menu and staff serving drinks



Part of the Earthbar store



WeHo Breakfast Shake



Recipe of the Day

In honor of our favorite summer holiday, Independence Day, I want to start the blog off with a tasty BBQ inspired meal to serve to your friends & family on the 4th. Although it does not sound like your average healthy meal removing the skin before eating, as well as using as many fresh vegetables as possible for seasoning purposes. This recipe serves six, and its total prep time is only an hour 45 min. See below for ingredients and and preparation.

Source: Recipe inspired by http://www.eatingwell.com/recipes/beer_barbecued_chicken.html

Ingredients

1. 1 tablespoon smoked paprika , (to be found in the grocery spice section)
2. 2 teaspoons dried oregano
3. 1 1/2 teaspoons salt
4. 1 teaspoon packed dark brown sugar
5. 1 teaspoon ground cumin
6. 1/2 teaspoon onion powder (substitute with real onions for a healthier option)
7. 1/2 teaspoon garlic powder (substitute with real chopped garlic for a healthier option)
8. 1/2 teaspoon ground chipotle chile , ( to be found in the grocery spice section)
9. 1/2 teaspoon freshly ground pepper (substitute with real chopped bell peppers for a healthier option)
10. 1 4-pound chicken
11. 1 12-ounce bottle beer, preferably pale ale or American lager, divided

Preparation

1. Preheat a gas grill (with all burners lit) to 400°F or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).
2. Combine paprika, oregano, salt, brown sugar, cumin, onion powder, garlic powder, chipotle chile and pepper in a small bowl.
3. Remove giblets from chicken (if included) and trim any excess skin. Loosen the skin over the breast and thigh meat. Rub the spice mixture under the skin onto the breast meat and leg meat, a little on the skin and inside the cavity. Tuck wings under the body and tie the legs together with kitchen string.
4. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Wearing an oven mitt, carefully place a drip pan under the grill rack on the unheated side. Place the chicken breast -side down on the rack over the pan. Pour half the beer into the cavity (it’s OK if some drips out into the drip pan).
5. Close the lid and roast undisturbed for 45 minutes.
6. Turn the chicken breast-side up. Pour the remaining beer into the cavity. Cover and continue roasting until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more. Transfer the chicken to a clean cutting board; let rest for 10 minutes before removing the string and carving.

 Nutritional Facts

-Per serving (without skin): 173 calories; 7 g fat ( 2 g sat , 1 g mono ); 76 mg cholesterol; 2 g carbohydrates; 25 g protein; 1 g fiber; 656 mg sodium; 250 mg potassium.

-Nutrition Bonus: Iron (15% daily value).
-Exchanges: 3 1/2 lean meat