That time I thought I had diabetes (embarrassing)

My clients win big time awards, like Thighmasters because I'm a baller.

My clients win big time awards, like Thighmasters because I'm a baller.

As an example, I will tell you the story of the time I thought I had diabetes. In my defense, please keep in mind that I had a newborn son at the time and sleep was not in abundance.


I woke up one morning, used the bathroom, and noticed that my urine smelled sweet. My genius brain perked up and said to me, "OMG Joe I think you have diabetes, you've got excess sugar in your urine!"


My brain talks like a 12 year old girl. I chose to ignore it, like you do when you have a possible, serious disease. It seemed to go away, until I got home from work that night and the sweet smell was back!


To make a long story short, my wife had put some sort of automatic toilet bowl cleaner thin in the toilet that emitted a sweet scent every time someone used the bathroom. No wonder I didn't notice it while I was at work...


Now I'm pretty smart, this only took me THREE DAYS to figure out! My wife, who is a nurse, still reminds me occasionally about this high point in my life.


I knew just enough information to totally freak myself out and be totally wrong.


This happens a lot in the fitness and nutrition industry. Dr. Oz is probably the best known example of someone who hypes up "miracle" pills. A study in the British Medical Journal found that only half of the products Dr. Oz recommended had evidence to back up their claims.


I grew up seeing commercials for 8 Minute Abs and Thigh Masters. More recently there were the Shape Up Shoes that not only could not back up their "shaping" claims, but were also injuring people and messing up their balance.

8minuteabs ShapeUpShoes

When you see a miracle cure or an easy fix you should be very skeptical. There are absolutely supplements that can help you. And there are lots of exercise videos and pieces of equipment that can helps as well. But there is no magic bullet or potion.


Try this instead:


And if you decide to do any toilet cleaner additions, alert the slower people in your house.

Stop using that stinky towel



I got out of the shower, dried off, got dressed, and started going about my usual business of changing the world. But something was not right.

In fact, something was stanking.

There is a difference between stank and stink, in case you didn't know. Stank is worse.

You know how it goes when something stanks around you. First thought is that there is no way it is you. But then sometimes, the horrible reality is that it is you and it is not good.

I was the one bringing the funk! What happened? I just took a shower 20 minutes ago. Then I realized the culprit. I had an FT on my hands.

That's right, I had a funky towel.

All of my hard work went down the drain because I dried off with a towel gone bad. Has that ever happened to you? It feels like a violation of the Shower Treaty of 1923.

Maybe you keep cleaner towels around, but maybe you've done something similar with your nutrition. Have you ever got home from a great workout and then ate the whole house? Or came home and ate nothing?

Last week I sent out a list of 32 Tips For Better Nutrition. It was a pretty big list, so I wanted to highlight one very important one.

One of the things I mentioned was the magic 30-60 minute window after a workout to get proper nutrition in. The three goals are of post workout nutrition are:

1. Stop protein breakdown

2. Start protein synthesis

3. Replenish glycogen stores

Basically that all means you will get better and faster results if you take advantage of the magic window. Just to clarify, this does not have to be a full meal to be effective.


If you are looking or the simplest way to get in post workout nutrition, I would suggest a quick protein shake. I especially like protein shakes during the summer when I don't always feel like eating solid food right after a hot workout.

You want a combo of fast acting carbs and protein in your post-workout shakes. If you are looking for a shake that has both of those ingredients already mixed in there, Prograde makes a product called Prograde Workout you can try.

Add water or almond milk, ice, shake or blend it up, and in less than a minute you are ready to go. Walmart sells a great shaker cup called a Blender Bottle. Seals up tight and prevents you from throwing protein shake everywhere.


The take home message is to really start focusing on your post-workout nutrition. If you haven't been taking advantage of that time, you will see great results when you start doing so this week.

That ginger usher scared me mommy

I sometimes forget, gingers can be scary to some people

I sometimes forget, gingers can be scary to some people

Do you like to challenge yourself? Willing to try new things and strive to get better? I am like that, sometimes to a fault.

My wife and I had a challenge to see who could handout the most programs at church one Sunday morning when we were ushering. Nothing like the look of shock on a small child's face when a 6'2" inch ginger is overaggressively foisting a program in his face.

Probably not the best challenge, but that's just the way we are both wired. Always looking for a challenge.

In case you are wondering, I won.

The latest challenge I am taking on is called the Whole Life Challenge. It is an 8 week challenge where you score yourself daily in 5 different areas.

You get points for nutrition, exercise, mobilization, supplements, and lifestyle.

They give you support, tips, tricks, and strategies to help you along the way. The overall concept is pretty straightforward.

-Eat healthy foods, stay away from processed and sugary foods

 -Exercise at least 10 minutes per day

 -Stretch or foam roll for 10 minutes a day

-Take your chosen supplement every day (multivitamin, fish oil, etc...)

-Take steps to improve your overall lifestyle every day (drink more water, improving sleep, etc...)

Sounds like stuff that you have heard about from just about any health and fitness person right?  So why did I shell out my own money for something I write about doing every day?

Three main reason. Being intentional, accountability, and I wanted to see if it was something my clients would like to try for the next challenge.

It is so easy to just go through your day going through the motions. But when you are tracking what you eat, your workouts, stretching, supplementation, and all of the other things that can help you improve you will stick to it.

This all create a blueprint for your path to success, but will also give you an idea what you need to work on if you don't reach your goals.

If you would like to join my team (it's just me so far) you can go HERE

Today is actually the last day to sign up for the Whole Life Challenge if it interests you at all.

But the main thing I want you to do is be mindful of what you are doing every day. Do you keep track of what you are eating and what you are doing in your workouts?

If not, I would suggest you start today. It really does matter.


What you need tonight to get better results



What's the best thing you can do today to start getting better results?

Is it a supplement?

A certain exercise?

A piece of equipment?

None of the above. The best thing you can do right now is improve your sleep. Pick your game up at bed time! And get your mind out of the gutter while you are there.


Are you on your computer right up until the time you go to sleep? Many of us do that on a regular basis. It is messing up our sleep patterns as well.

Near bed time, your body will naturally lower your cortisol levels and increase your melatonin levels. This will allow your body to get into "I'm going to sleep mode." But the screen from your computer is making your body think it is still day time, so the hormone levels don't get altered properly.

Ideally you would stop looking at screens near bed time, but I know that is probably not going to happen. So here is a resource you can try:


It is a free app you can download to your computer so it dims the screen to match the time of day. Pretty cool, but it takes some getting used to. It will help you get better sleep.

Give it a try and let me know what you think!

Are you toxic? 5 Tips to reduce toxic load



1. Gentle detox Use foods and herbs that support liver, kidney, and colon detox. Drinking a glass of warm water with the juice of half a lemon first thing in the morning is a simple way to support liver health. Encourage elimination through the skin (the largest organ for elimination) by sweating. 2. Buy organic This will help you avoid exposure to harmful herbicides and pesticides.   3. Avoid processed and package food They are packed with chemical ingredients, artificial sweeteners, and trans fat - your body doesn’t recognize them as food, and will spend a lot of energy processing, detoxifying, and eliminating them. 4. Avoid alcohol Processing alcohol is a hard job for the liver. Give him a break. 5. Upgrade your household products A great way to reduce the amount of harmful chemicals that you and your family are regularly exposed to. Here is an interesting article about some ways to avoid dangerous products in your home. Organic consumer report My favorite way to detox is by using a 30 Day Detox and Fat Burning System. Combined with the other steps from above, you will be looking and feeling better than you have in a long time.

Get results or get paid, my guarantee to you

TransformationContest   Summer time is the time of year when there is a lot of travel, schedules are all messed up, workouts are tough to maintain,  and healthy eating routines go by the wayside.   But now, the kids are back in school!  It's ok to smile, they're out there learning and stuff.   It's time to refocus on your goals and regain control of your fitness. So I am offering three things to help motivate you.   1. $50 off to anyone who joins our boot camp that starts September 9th and does a 30 Day Cleanse and Fat Burning System. Combining an effective exercise program with a cutting edge nutrition system will guarantee your results.   Register for class---->HERE   2. Speaking of guarantees, here is mine to you. If you try boot camp and you are not happy with your results, that is unacceptable. I will not only give you your money back, I will pay you the amount you invested in boot camp. Either get results or get paid. You do not have to participate in the 30 day plan to get this guarantee.   And since the 30 Day Cleanse and Fat Burning System also comes with a 30 day money back guarantee, you have zero risk.   3. We are also trying something new this month. A transformation contest! Each person that wants to participate will put in $20 for the opportunity to win 3 prizes: -all the money -a free month of boot camp -a makeover from Felecia McInnish Huntsville's Makeover Mavenwhich will include a Consultation, Haircut & Style, and Makeup. The top three finishers will all get one of those prizes. They will get to choose in the order they finish. The winners will be chosen based on weight lost, body fat percentage lost, inches lost, and exercise improvement.   This is going to be an incredible month of changes, come join in the fun!

Are you weight loss resistant?

Isagenix-Detox   You've been exercising, you've been eating the right foods, you've even given up your Little Debbie addiction! It's been 30 days, the moment of truth. Time to get on that scale and find out just how awesome you did. You excitedly adjust the scale and Bam! You stayed at the Exact. Same. Weight. It might have even gone up! Is there anything more demotivating than that? All that hard work for nothing. Your clothes don't fit better, no pounds have fallen off, and you still don't feel good. What in the world is going? You might actually be experiencing weight loss resistance. Weight loss resistance is a term that was coined for people who have been eating healthy food, exercising, but not losing body fat. Obviously the major sign is that you aren't releasing any weight off your body. Some other signs could be: gas or digestive problems, anxiety, having less than 1 bowel movement per day, no energy or low energy, difficulty building muscle, or difficulty maintaining muscle. Here are the main causes: 1. Too much cardiovascular exercise 2. Not enough sleep 3. Food sensitivities 4. Low calorie diets (calorie restriction) 5. Stress 6. Toxic overload You have probably heard about 1-5 before, but scientists are gathering evidence that #6 might be the key. Do you know how toxic your body is? The CDC checked the blood levels of 2500 people for contaminants. They found the average person had 219 toxic chemicals in their system! So what do you do to combat the toxicity in your body? Avoiding them, of course, would be your best move. Be aware of what is in the foods you eat, the water you drink, the medicines you take, and the environment you live and breath in. Easier said than done, but awareness does help. If you think toxicity is the reason you can't get rid of the weight, you need to get them out of your body. I would recommend the 30 Day Cleanse and Fat Burning System from Isagenix. Think of it like changing your oil. You filter out all the toxins and replace them with healthy and nourishing ingredients. When your body becomes inflamed from toxins it can begin storing up fat to protect itself. When you rid yourself of the toxins, you can begin dropping the weight much easier.

Your 30 Day Transformation Plan questions answered

Thank you all for the positive feedback about my 30 Day Transformation with Isagenix post. Not going to lie, pretty nerve racking putting my before and after paleness on display for the internet. Not something I would normally do, but I really believe in this plan and wanted others to know about it.   A lot of you had questions and concerns as well, so I thought I would address a few of the most common ones.   But can't I reach my goals by eating right?   Absolutely you can! Real food is always best whether you are trying to increase performance or lose weight. If that is working for you, keep that up. If you are struggling, it might be time to explore different options.   This sounds too good to be true. What's the catch?   This is not some sort of magic pill. The basic premise is to combine eating a low glycemic index diet with healthy shakes, vitamins, and nutrients. It did not make me stronger because I sat on the couch and drank shake. It did give me more energy, more stamina, and allowed me to recover from intense workouts and be fresh for the next workout.   On the weight loss side of the coin, it is basically calorie reduction. The huge difference is, you are reducing calories but still providing your body with all the vitamins and nutrients it needs. You will be amazed at how your body will feel, how much better it performs, and how much easier fat loss if when you are properly fueling it.   I'm a little concerned about the price.   To be honest, I was as well. I chose to do the "Sign up and Save" option where you can get the products at wholesale prices as well as the chance to earn free products. Everything has a 100% money back guarantee, so I figured I would either get results or get my money back.   I also broke down how much I spend on food for a month. I learned that I am expensive to feed! Sorry mom and dad, I'm sure when I moved out you had all sorts of money you didn't know you had. I was paying more for groceries and meals than I was for a 30 day plan.   Try adding up how much you spend on food, especially if you eat out. If you've never done that, it is an eye opening experience. $10 lunches add up pretty quick.   What kind of meals do I eat on this plan?   You eat 400-600 calorie low glycemic meals. An example of a low glycemic meal within that calorie range would be: one egg, cup of steel cut oats, 1/4 cup of almonds, 2 cups of vegetables (tomatoes, onions, and peppers if you wanted to make an omelet), and an apple.   You use a guide that you select one of each of the following from: protein, starchy carb, healthy fat, vegetable, and an optional calorie source. Very balanced meals that help you stay fuller longer.   Which plan should I choose?     If you are looking to lose body fat, increase performance, and/or you have been active and can't break through a plateau, I recommend the 30 day plan with Isalean Pro.   If you are looking to lose weight, lose inches, and gain energy I recommend the 30 day cleansing and fat burning system.   Was there something I didn't answer for you? Feel free to e-mail me at    

My 30 day transformation (before and after pics)


I mentioned in Wednesdays post that I had just completed a 30 day program and had been blown away by the results. Today I want to share with you what I experienced, as well as the results my dad has seen so far.

As embarrassing as it may be, here are my before and after pictures.


I need to apologize for three things right off the bat with these pictures.
1. They are selfies
2. I'm a terrible picture taker
3. My serious farmer tan (ever seen a really tan red headed guy? If so, he's a fraud!)
I had heard about this 30 day plan from Isagenix years ago, but didn't pay it much attention. I figured that because 90% of my meals were made from lean proteins, vegetables, fruits, and nuts with plenty of water throughout the day I was good to go. I was also taking krill oil  in the morning and protein shakes for after my workouts.
I was doing pretty well. Eating good, exercising 6 days a week, and feeling petty darn good.
Something was missing.
I'm like anybody else and I have that area of my body I'm not happy with. The age old question kept arising.
"Is it too much for a pale guy to have six pack abs?"
FYI-There are about as many pale guys with 6 packs as there are tan red heads.
Before getting started with the plan I set a few goals I wanted to reach. Lose body fat, not lose a bunch of weight lose inches off my waist, and get stronger in the deadlift as well as the floor press. I was able to accomplish all those goals.
Body fat- 13.5%-9% (measured by calipers)
Waist- 36 to 34
Deadlift- 375-405lbs
Floor press (like a bench press)-295-305lbs
Bonus- Mile time went from 6:32 to 5:56 without specifically training for it.
I was so thrilled with the results I got my dad a 30 plan for Father's Day. His plan is geared more towards weight loss, while mine was for fat loss and performance. My dad has not been able to exercise like he would like to due to recent knee replacement and back surgery, so he was needing to shed some weight for many reasons.
After 2 weeks, he is now down 25 pounds and counting. But more importantly, his blood sugar has dropped 73 points. I'm really proud of him and so glad he is on his way to getting his health back.
If you are looking to drop body fat and increase your performance, I highly recommend the 30 day plan with Isalean Pro I use. It's the best results I have ever seen in 30 days. 
If you would like to make that scale go down and stay down, try the 30 day cleansing and fat burning system that my dad has been on.
If you are doing all the right things but not getting there, give this a try. This could be the way you finally get the results you deserve.

The most beneficial supplement


There are all sorts of crummy supplements on the market you don't need. Some of the stuff is flat out junk. Some of the stuff is good, but the actual product and brand is lousy.   And then, there are some products that are just flat out awesome for you. One of the questions I get asked the most is. What supplements do you take?   I believe in getting the benefits of real food first, but there are some things I just can't get completely from my meals. So the supplement I think is most important and that I take every day is krill oil.   Bottom line: The health benefits associated with a quality Krill Oil supplement are just too powerful to ignore. I don't know if I can be any more blunt about it.   Besides the fact Krill Oil doesn't cause "fish burps" like fish oil capsules do, its just one of the best sources of Essential Fatty Acids.   Krill Oil may also:   -Help protect your heart   -Improve your memory   -Strengthen your immune system   -Minimize the damage caused by free radicals   -Reduce joint pain and PMS symptoms   -Aid the fat loss process  
I'm telling you, it really is one heck of a powerful supplement. And the only brand I use and recommend is the brand I trust completely -
Prograde Nutrition.
Their EFA Icon is the best Krill Oil product on the market, as far as I'm concerned. Plus right now Prograde has a sale on not only krill oil, but you can get 15% off of any of their products by using promo code:
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