PJ's Fitness Blog

A blog about a fitter you. Come find out what is on the cutting edge of fitness science and be a part of the ongoing conversation.
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My Top 7 Anti Aging Supplements

I posted a list in an X Gym newsletter of my favorite anti aging supplements and had many requests for more information like how much do I take, why are they good, etc. so here are the answers along with the list.

Keep in mind that I’m not a big supplements person per say, but most of the supplements I take are concentrated food or herbs, such as elderberry extract. I don’t really consider these supplements, but rather a more practical way to get the nutrients of certain foods without having to eat lots of those certain foods. Take turmeric for instance. I don’t like how it tastes, but it is a superfood and I want to consume it, so I swallow capsules.

1.) Speaking of turmeric, let’s start with that one. (more…)

Givers are Stronger

Tis the season to give indeed, but did you know that this act can also help your workout? Scientists have discovered that your endurance will increase about 20%, right after doing something nice for someone.

Scientists looked at whether doing good deeds affects willpower and physical endurance. Volunteers were given a dollar and told to keep it or donate it to charity. The decision made, they were asked to hold a weight for as long as they could. To the surprise of the Harvard University researchers, those who had done a good deed were able to bear the load for almost ten seconds longer than the others.

In a 2006 study, Jorge Moll and colleagues at the National Institutes of Health found that when (more…)

Top 7 Most Stubborn Exercise Myths

Why are there so many myths out there and why are they so pervasive and persistent? Mainly because mainstream media has perpetuated them, but also because people just don’t know any better, since they haven’t seen the recent research. Here are the top 7 exercise myths still circulating today and their modern answers, based on the research. I could cite thousands of studies, but I will limit it to just a few here, with a wide range of years to draw from, so you can see how long the truth has actually been available to us!

Myth #1: You have to exercise at least an hour to make it worth your while.

I’m still not sure where this one came from. Most trainers require an hour from their clients. Maybe they think it’s a value thing, but most of that hour is chit-chatting and rest periods, with very little real exercise  taking place. Science has shown us that a 15 minute workout can cause much better results than the traditional long duration workouts. (http://jp.physoc.org/content/588/6/1011.abstract)

Myth #2: Weight training always (more…)

New Site That Makes You Well

MUW header

I had to tell you about this new site, MyUrbanWellness.com  –  is just too cool to NOT talk about. MyUrbanWellness offers wellness products and services to people in the greater Seattle area at discounts of 50% or more.

If you are a reader of this blog, you are probably already spending lots of money on wellness, but you are not even sure you are getting the best service because it’s too expensive and time-consuming to shop around!

Well, MyUrbanWellness.com does all that for you. They screen each product or service carefully  to make sure it is top quality. Then they make sure the merchant is “green”, by verifying they are making conscious efforts toward sustainability and are ecologically conscious. And best of all, by going through MyUrbanWellness, you get big discounts on the wellness products and services you need.

Sounds too good to be true? It’s not. It’s just a really great deal. It’s free to sign up. Then you automatically get reminders each time a new deal comes out – about 3 times per week.

Check it out and sign up for MyUrbanWellness.com today.

Is Exercise Better than Prozac?


Great question, huh? I bet you know my answer already. Of course it’s better! Science has proven it over and over. Science has also shown that Prozac is about as good as a placebo, so it’s not hard to beat that over-used drug for elevating your mood. Even so, exercise is definitely the king for getting you happy, and curing depression.

The reason exercise works so well is because it is better at changing your brain chemicals than anything else you can do. Ever wondered why? God created us to move and to keep moving all day. Our modern society however, requires most of us to sit down all day instead. This unnatural lifestyle screws up the chemical balance in our brains and causes a downward spiral of depression, junk food cravings, more sedentary choices, obesity, etc., etc., until we are dead (10-20 years earlier than we have been).

A recent article in Time points out that exercise is indeed the best drug out there. High intensity exercise like the X Gym workout or the X Gym DVD is of course best; and activities like stair climbing offer the most intense “high” with the least time required, but for those who are obese or just want to get moving again, a simple walk can be the first step in a process that will change your mood and entire life.

They told me to write this

Many regular X Gym members have eventually fired their “shrinks” because they just don’t need them anymore. When they are exercising regularly, they find it easier to eat better too.  The X Gym member who suggested I write this post said, “I knew there was a reason I was (more…)

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