Unfortunately, I haven’t had time to get a post up for you all this week as I have been a little busier at the gym exploring some of the new ideas that I learned at the functional exercise summit last weekend.  No excuses though, just like when you come up with one for why you haven’t stuck with your workouts or diet.  Truth be told I have been working on some pretty solid posts but I have not completed any of them.  Bad trainer.

For the sake of posting I just wanted to leave you with a few tidbits for this weekend and should hopefully be able to finish one of my posts by Sunday evening.  My first thought is going to go back to one of my first posts where I explained the cons of doing crunches.   My question to you is, why do you do crunches in the first place?  A six-pack, right?  Well truth be told I haven’t done a single crunch in well over a year and my core is looking and feeling better than ever.

To put it into perspective, picture what happens to a credit card when you bend it back and forth 10,000 times.  Eventually it is going to snap.  This is what happens to your spine after the repeated stress of doing crunches on a stability ball or other device.  If you want to see your absthen improve your diet and exercise routine.  By the books, doing crunches and/or sit-ups places roughly 760 lbs of compression on your spine.  And believe me, I did my fair share back in the day but I am not one to argue with modern science and those who are much smarter than myself.  I’ve also done thousands of biceps curls, triceps presses and dips but I don’t do those anymore either (which I will get more into in my next post).

Next order of business concerns fish oil pills.  If you are not taking them then start.  Besides protein powder (not bars), the only supplement I take are fish oil pills.  A good multi-vitamin is the only other supplement I would recommend taking on a daily basis, but I myself prefer to get all of my nutrients through whole food.  Fish oil though, along with other omega-3 sources, are a staple in my everyday diet.

I could get into the research and all the benefits but I’m pretty sure you have all heard them before.  Ranging from fat metabolism to skin and joint health, the chemical compounds found in fish oil and other omega-3 sources will improve your health in many ways.  Other sources besides actual fish include walnuts, grass-fed beef (the real stuff), pasture butter (from grass fed cows), and chia seeds (just like the creepy ones your aunt gives you for Christmas) which I add to my shakes each day.

So unless you are an eskimo and salmon is your primary source of nutrition, then I suggest you hop on the fish oil band wagon because the benefits are endless and I believe there is more to come.  Food for thought: the fatty acids that are found in fish oil are also found in high concentrations in your brain.  Think about it.

While we are on the subject, I have to share my favorite salmon recipes that my lady prepared for me last night accompanied by a bottle of Murphy Goode pinot noir.  Another thing you will learn about me is that I love to cook my own food and pair with alcohol.  Proper pairings makes food taste better.  Guinness and a steak anyone?


  • 2 tbsp. dijon mustard
  • 2 tbsp. pasture butter
  • 1 tbsp. honey
  • 1/4 cup breadcrumbs (I use Ezekial cereal)
  • 1/4 chopped pecans
  • evoo
  • 2 6-8oz salmon filets
  1. Preheat the oven to 450 degrees F . In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs and pecans.
  2. Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with mustard-honey mixture. Cover the top of each fillet with bread crumb mixture.
  3. Bake for 20 minutes, or until salmon just flakes when tested with a fork. Serve garnished with lemon wedges.

Final thought: watch Shutter Island.  I figured it out half way through almost down to a T but this movie still kicked ass.  I give this Martin Scorsese flick two thumbs up.


Written by Steve