“ARE YOU HEALTHY”

What exactly does being healthy really mean? Is it that person who jogs 4~5 miles a day? How about the lady at the gym who does 1 hour of cardio 4-5 times a week, she must be healthy, right. How bout the dude who weight lifts 5~6 times a week for 90 minutes each session? What about the vegetarian who doesn’t eat any meat products and has a VERY low fat diet? Is the 250lb. person who lost 70 lbs. on the Atkins, is that the way to a healthy body?


I used to workout 7 days a week for 2 hours a workout, I never ate sweets, candy, never drank pop. I consumed 6 meals a day with copious amounts of protein with very little fat. I absolutely thought I was as healthy as a person could get by exercising so much.


I found out after some blood work I was diagnosed with HIGH cholesterol at age 24 with no family history of high cholesterol. I learned that being healthy is not achieved by just training like an animal for 2 hours a day. Being healthy is achieved by doing many of these things right, not just 1 or 2 things.


Following a daily meal plan
Eating by the clock, not when you’re hungry
Making NATURAL foods the bulk of your diet
Avoid man-made processed foods
Consume Vegetables and fruits throughout the day
Learn to live in the produce and meat sections only.
Limit caffeine consumption, more than 2 cups of coffee a day is NOT healthy
Limit alcohol consumption to 4~6 drinks a WEEK
Consume Protein with EVERY meal
Never combine fat & Carbs in the same meal
Consume healthy fats in proper ratios Omega 3~6~9
Healthy Fats are not bad, bad fats are bad, learn the difference
Consume a minimum of 30 grams of fiber a day
Time your type and amounts of Carbs correctly
Stay out of ALL restaurants EXCEPT Rubino’s Webster Because I fix your meals there
Consume 5~7 small meals a day
Never ever skip meals
Avoid any and all pop including DIET pop.
Consume 1 serving of Mixed Berries daily
Consume 1 box or cup of Broccoli a day
Avoid taking Antidepressants, Doctors prescribe these WAY TOO MUCH
Don’t smoke or do chewing tobacco
Drink 2~4 qts. of water EVERY day.
Drink 4 glasses of RED wine a week, no more, no less
Follow a proper weight resistance routine to initiate muscle growth
Perform cardio at least 3 times a week for 20 min. each time
Perform at least 3 hours a week of resistance exercise {weights}
Strengthen weak lower back muscles and abdominals equally.
Train lower body as much as upper body
Get 7~9 hours of sleep every night
Get in bed BEFORE 11:00pm
Stress is VERY harmful to your body; learn how to be a low stressed person
Set up a complete Meal, Exercise & Cardio routine to follow daily


By adhering to a majority of the items listed above will help make you a healthy person. When you perform the above your cholesterol levels will be in check, your pulse and heart rate will optimal. Blood sugar levels will be under control and your risk of Heart Disease and Diabetes will lessen. Doing many of the above will lead you in the right direction, just jogging and not eating sweets will NOT make you a healthy person.


The key to a healthy heart is achieved by lowering your body fat and increasing your muscle mass so all the functions of your body can run with ease. I know what most people’s reply will be “I don’t have time to deal with all that” That is complete Bull, I own a business and work 50~60 hrs a week, I maintain this website for about 10 hours a week, I have a wife and 2 awesome kids, I train (exercise) 9~10 hours a week, I eat 7 meals a day, Don’t tell ME you don’t have time. Not taking the time to take care of your self is lazy and SELFISH, yes selfish. Not taking care of business now, today will put a huge burden on you, your wife, kids, grand kids, co-workers, employees, business partners. This all comes back to you, learn how to take care of yourself so you can care for the ones you love and rely on you for many years to come instead of being a burden to them. “I’m in pretty good shape, I do enough to keep my weight in check” WRONG, being a skinny fat person is almost just as unhealthy as being an obese person. Being thin doesn’t mean you are in good shape and healthy. I have taken body fat % on 95 lb girl whose body fat was a mind blowing 35%.


Don’t wait till you get bad news from your doctor, the time to start is NOW. Don’t wait till your Dr. tells you that you are very close adult onset diabetes or you need High cholesterol medicine, or your blood pressure is to high. I don’t know about you but when I’m 50 I don’t want to be on 5~6 different medications including a antidepressant because I’m depressed because I’m completely down and out of shape physically and mentally.


If you adhere to many of the items on my list here are some of the changes to expect.

Your body fat % will drop, great for the heart
You will grow some new muscle, great for the heart
You will become stronger mentally & physically, great for the heart
The functions of your heart will work easier
Your blood glucose will be in check, great for the heart
You will have more energy ALL DAY LONG.
You will sleep better, great for the heart
You will look much better
You will have no heartburn or indigestion
You will be better at your job
You will less stressed, great for the heart
You will be happier, great for the heart
You will be more confident
You will not need antidepressants
YOU WILL BECOME HEALTHY, great for your heart

Basically what will happen is everything about you will be better inside and out so stop putting it off and make the change now and get on a realistic program that you can follow.

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