Shoulder, Core and Calories Burned, All in One!

Here is a great exercise that works shoulder stability, core AND really gets your heart pumpimg, which equals more calories burned.  I'm a big fan of getting more bang for your buck and this exercise does just that!  All you really need are some weights, a flight of stairs and a desire to look and feel better.
This can always be started holding the weights at shoulder level and just walking straight ahead.  To challenge your core moe try doing this only holding one weight overhead.  Or, how about one weight overhead and the opp carried down at your side (farmer carry).
Get Strong!  Stay Strong!
Chris

Summary of Research Supporting Coffee

From Dr Mercola's website.  Check it to read entire article regarding the benefits of coffee.

The following is a summary of some of the more recent research that supports coffee's health benefits.

Type 2 Diabetes	A Japanese study in 20103 revealed that coffee consumption exerted a protective effect against type 2 diabetes; further confirmed by 2012 German study, published in the American Journal of Clinical Nutrition. Researchers have also found that coffee doubles glucose intake, which will greatly reduce blood glucose levels.
Parkinson's Disease	Coffee may significantly cut your risk of Parkinson's disease4. In fact, coffee is so preventative against Parkinson's that drug companies are designing experimental drugs that mimic coffee's benefits to your brain5
Alzheimer's Disease	A 2011 study6 revealed that a yet unidentified mystery ingredient in coffee interacts with the caffeine to help protect you from Alzheimer's disease
Prostate Cancer	A large 2011 study7 of nearly 50,000 men found men who drank six cups of coffee per day had 60 percent lower risk of lethal prostate cancer, and those who drank three cups per day had a 30 percent lower risk
Liver Cancer	A Japanese study8 found those who drank coffee daily, or close to it, had about half the risk of hepatocellular carcinoma (HCC), a type of liver cancer, than people who never drank coffee; coffee is also associated with less severe liver fibrosis, lower levels of fat in your liver, and lower rates of hepatitis-C disease progression9
Kidney Cancer	Coffee consumption may be associated with decreased risk of kidney cancer10
Colorectal Cancer	A 2007 study11 suggested coffee consumption may lower colon cancer risk among women
Heart Rhythm Problems	A study showed moderate coffee drinking reduces your chances of being hospitalized for heart rhythm problems12
Pulmonary Function	A 2010 study13 revealed a beneficial effect of coffee on the pulmonary function of nonsmokers
Stroke	A 2011 study14 found that women who drank more than one cup of coffee per day had about a 25 percent lower risk of stroke than women who drank less; a 2009 study15 found women who drank four or more cups of coffee per day reduced their stroke risk by 20 percent
Gastrointestinal Flora	A study16 in 2009 showed coffee produced an increase in the metabolic activity and/or numbers of Bifidobacterium, which are beneficial bacteria in your gut

There are many more studies with positive findings—in fact, too many to list. Not every single study shows coffee to be beneficial, but the majority are quite positive, suggesting that coffee has been unfairly maligned. There is strong evidence coffee can help stabilize your blood glucose level and may even help curb sugar cravings. Caffeine binds to your opioid receptors, which essentially prohibits you from craving something else, such as sugar.

Research also shows that coffee triggers a mechanism in your brain that releases a growth factor called Brain-Derived Neurotrophic Factor (BDNF). BDNF activates brain stem cells to convert into new neurons, and also expresses itself in your muscles. It does this by supporting the neuromotor, which is the most critical element in your muscle. Without the neuromotor, your muscle is like an engine without the ignition. Neuromotor degradation is part of the process underlying age-related muscle atrophy. Essentially, caffeine from natural whole coffee may help keep your brain and muscle tissue young.

Get Strong! Stay Strong! (and enjoy your coffee!)

Chris

Happy Labor Day: Avoid Toxins When Grilling

Here are a few great tips from RealAge.com

 good grilling might elicit a confession from a bad guy at the hands of Gibbs and his crew on "NCIS," but when you put a healthy, skinless chicken breast on the flame there's potential for bad chemistry.

4 steps to healthier grilling

Cooking meat, as well as poultry, fish, and even vegetables, over charcoal or any source of high heat produces two toxins: polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) -- both known carcinogens. But you don't have to give up the joys of grilling. You can fire up the barbecue, enjoy great flavors, and eliminate the toxins with these simple techniques:

1. Stop the fat-dripping, PAH-producing cycle. When meat and other foods drip their juices on flames or embers, they cause flare-ups that deposit PHAs on the underside of your food. Minimize that nasty additive by placing your food on aluminum foil (you can poke holes or cut slits in it) on top of the grill's grate.
2. Microwave your fish or poultry (meat, too, but we avoid all red meat to help us stay younger) for 1½ to 2 minutes before putting it on the grill. This eliminates 90% of HCAs. Your food will spend less time on the grill, but you'll still enjoy great barbecue flavor.
3. Always marinate. Make sure you use fresh rosemary (a real HCA killer) and lemon juice, with a base of balsamic vinegar. Sounds good, right?
4. Make sure there's a whole lotta broccoli goin' on. Broccoli (dish it up on the side) has been shown to break down HCAs -- even the ones that get through the marinade and end up on the food.

Get Strong! Stay Strong!

Chris