Paying the price

The Past

Recently some major events in my life have forced certain things into clearer focus. In today’s world it seems like everything is about what we have done in the last 5 minutes and the past is quickly swept aside. We forget that what came before lays the ground work for what is coming next. In sports this often means that the team or individual that prepares the best can overcome against others with Continue reading Paying the price

Three Months

Everyone, I just wanted to take a second and thank you all for your support. Three months ago this evening I started my website to try and reach more people and the only publicity has been by way of post and shares on Facebook and Twitter. As of now the site has had over 3800 unique visitors and while the majority of those have been local it has been viewed in 69 different countries.


Hundreds of people have learned about Lilyan and been inspired by her and her courage. I am trying to continue to share her story, mine and others as we go through this fitness journey. One thing that I have learned is it does not matter if you run, walk like my friend Bea, do cross fit like Shane, bike like Jay, yoga like Eric or something else, movement on a regular basis is a key to a healthier you.

This week Dr. Jeff Booher joined the site to provide suggestions and help on wellness and health. Hopefully a couple of other experts will also be added in the near future. The event calendar is finally up and running so if anyone has events they want added just let me know. You can also subscribe to the calendar to add it’s events to your personal one.

Thank you again for all of your support and please feel free to leave your comments or to share and post any of our pages or blogs.

Infused Water

Water is your body’s source of life. Being hydrated not only improves your health and naturally flushes toxins out of your body, but water also keeps your skin plump and elastic.

Infused water is especially beneficial because it makes the act of drinking water more enjoyable, both for the tastebuds and the eyes. As an added bonus, infused water has the sweet fruit flavors of fruit juice but without the extra calories or sugar.

And don’t forget about infused waters’ healthy array of natural antioxidants and vitamins, estimated to be about 20% of freshly squeezed fruit juice.

 Infused Waters

We all know we need to drink water but did you know; water also helps your body with detoxification, energy and hydration. Start your day by putting as much fruit in water as you like in some water. Now here is the difficult part…. let the water sit for at least 30 minutes before drinking

Below is a list of things you can add to your water and what benefits they have.

(1) Green tea, mint, and lime — fat burning, digestion, headaches, congestion and breath freshener. (2) Strawberries and kiwi — cardiovascular health, immune system protection, blood sugar regulation, digestion
(3) Cucumber, lime, and lemon — water weight management, bloating, appetite control, hydration, digestion
(4) Lemon, lime, and orange — digestion, vitamin C, immune defense, heartburn, (drink this type one at room temperature for full benefits)

Herbal waters should be lightly flavored; you will only need a small amount of herbs. They should gently infuse the water. Please show some restraint unless you are like me and I am a full flavored guy. So I really do go for it sometimes. There are some recipes that call for steeping herbs in boiling water. This can changes the flavor of the herbs, so try a little before you make a big batch.
Do not keep the fruit any longer than 48 hours you can put more water using the same fruit, but PLEASE discard after 48 hours. Now you have the ingredients go out and create your own special water to fit your own special desire! Be creative with herbs and tasty add-ins!
Here, are some combinations I use and I thought you might like to try them to get you started.
Mint, Chocolate Mint or Apple Mint Herbal Water

Fresh mint or apple mint, rinsed

Fill any travel cup or sports bottle with water then add a few sprigs of mint or apple mint. Depending on how intense you want the flavor, make sure to slightly bruise some of the leaves, this will release the mint or apple mint oils into the water. If you want Chocolate Mint water(one of our favorites) add 5 drops of Capella Double Chocolate Flavor Concentrate-13g [A-10. Refrigerate for a couple of hours.

Hibiscus Starfruit Orange Water
Hibiscus tea is my favorite, and it has so many health benefits. Research has shown that Hibiscus can help reduce your blood pressure, lose weight and to reduce bad cholesterol. Did you know that Hibiscus contains an enzyme inhibitor and it blocks the amount of sugar absorbed by the body? Less sugar absorbed = fewer pounds. That is where the weight loss come from! Hibiscus also makes it more difficult for LDL cholesterol to bind to artery walls, resulting in less blockage. That is how it helps blood pressure and cholesterol.

80 oz water

2 teaspoons loose hibiscus tea (or two bags) 4 slices oranges

5 slices cored starfruit.

Combine all ingredients in your pitcher. Chill for 4 to 12 hours and not only do you have a great tasting beverage, but it is healthy to boot!




As a runner I like to watch races from time to time to find inspiration, courage or just appreciate the athletic abilities of the runners. There are so many great runners to watch, Meb Keflezighi, Mo Farah, Rita Jeptoo and with Youtube there Mebis access to the historical greats like Prefontaine, Meyer and Benoit. While that is not Continue reading Greatness