movie inspire

Top 10 Inspirational Movies Of All Time

jack evoThroughout my life I have watched many inspirational films ranging in all categories from sports to lifestyle to survival. These are 10 movies that stick out in my mind that are some of the most inspirational movies in my lifetime. These are not in order as they all are equally inspiring in their own way…

Be inspired and ENJOY the journey!

movie 1Touching The Void

Touching the Void is a 1988 book by Joe Simpson, recounting his and Simon Yates’ successful but disastrous and nearly fatal climb of the 6,344-metre (20,813 foot) Siula Grande in the Peruvian Andes in 1985. The book won the 1989 Boardman Tasker Prize for Mountain Literature and the 1989 NCR Book Award. In 2003, fifteen years after it was first published, the book was turned into a documentary film of the same name, directed by Kevin MacDonald. The film won the Alexander Korda Award for Best British Film at the 2003 BAFTA Awards and was featured at the 2004 Sundance Film Festival. Simpson slipped down an ice cliff and landed awkwardly, crushing his tibia into his knee joint, thus breaking his right leg. The pair, whose trip had already taken longer than they intended due to bad weather on the ascent, had run out of fuel for their stove and could not melt ice or snow for drinking water. With bad weather closing in and daylight fading, they needed to descend quickly to the glacier, about 3,000 feet below.

This film is absolutely incredible and inspiring in every way. It digs down deep within the human soul and tells a fantastic true story about the fight and will to survive against all odds.

movie 2The Flying Scotsman

The true story of Graeme Obree, the Champion cyclist who built his bicycle from old bits of washing machines who won his championship only to have his title stripped from him and his mental health problems which he has suffered since.

When I was rowing in college at UC Berkeley I had a teammate who was a former pro cyclist from Canada, Jake Wetzel. Most of us were inspired by his cycling training and all bought our first road bikes in order to get best cross-training for rowing. This film touched me in many ways about the hard word this cyclist put in to his training and his ‘never give up’ attitude. It will truly inspire you to work hard in life in everything that you do.


movie rudyRudy Ruettiger harbored a dream to play for the Notre Dame Fighting Irish football team, despite being undersized at merely 5’6″ and 165 pounds. Head coach Ara Parseghian encouraged walk-on players from the student body. For example, Notre Dame’s 1969 starting center, Mike Oriard, was a walk-on who was eventually nominated for a Rhodes Scholarship and an NFL contract with the Kansas City Chiefs.

If you have not seen ‘Rudy’ then you must see this first beyond any other movie. This movie has it all and is the quintessential definition of never give up never give in attitude. It really is one of the most inspiring movies of all time!


movie miracleMiracle

The “Miracle on Ice” is the name in American popular culture for a medal-round men’s ice hockey game during the 1980 Winter Olympics at Lake Placid, New York, on Friday, February 22. The United States national team, made up of amateur and collegiate players and led by coach Herb Brooks, defeated the Soviet Union national team, which had won the gold medal in six of the seven previous Olympic games.

Growing up with a father who played ice hockey in Canada and the east coast I naturally had a hand in hockey growing up and had dreams of playing in college for a scholarship. Unfortunately, Los Angeles did not have enough ice rinks in order for me to play ice hockey at a competitive level past high school. However, that didn’t stop me from attending numerous ice hockey camps over the summertime. CanAm ice hockey camps was one of the most infamous and prestigious of all hockey camps as I got to play and practice on the famous rinks of Lake Placid where Team USA hockey won the gold over the USSR in 1980. Every single day we were told by our hockey instructors and coaches to respect and think about the ‘Miracle’ that happened on the ice we were playing on. Watching the movie brings all those memories and stories back to life.

movie kingThe King’s Speech

The King’s Speech is a 2010 British historical drama film directed by Tom Hooper and written by David Seidler. Colin Firth plays King George VI who, to cope with a stammer, sees Lionel Logue, an Australian speech and language therapist played by Geoffrey Rush. The men become friends as they work together, and after his brother abdicates the throne, the new King relies on Logue to help him make his first wartime radio broadcast on Britain’s declaration of war on Germany in 1939.


movie limitsWithout Limits

Without Limits is a 1998 biographical sports film. It is written and directed by Robert Towne and follows the relationship between record-breaking distance runner Steve Prefontaine and his coach Bill Bowerman, who later co-founded Nike, Inc. Billy Crudup plays Prefontaine and Donald Sutherland plays Bowerman.

At UC Berkeley I lived with most of the track and field guys as I thought it was a good balance between living with athletes and getting some distance from my own rowing teammates. When this movie came out the guys in the house were inspired like never before and Prefontaine was considered to be their running god! A deep appreciation goes out to track and field and runners alike when watching ‘PRE’ run for gold.


movie lincolnLincoln

Lincoln is a 2012 American epic historical drama film directed by Steven Spielberg, starring Daniel Day-Lewis as United States President Abraham Lincoln and Sally Field as Mary Todd Lincoln. The screenplay by Tony Kushner was based in part on Doris Kearns Goodwin‘s biography Team of Rivals: The Political Genius of Abraham Lincoln, and covers the final four months of Lincoln’s life, focusing on the President’s efforts in January 1865 to have the Thirteenth Amendment to the United States Constitution passed by the United States House of Representatives.

Abraham Lincoln…. Enough said! We all know his story of the ultimate sacrifice in order to preserving all human rights. Not only setting an example in the U.S. but also around the World.

movie marshallWe Are Marshall

We Are Marshall is a 2006 American historical drama biopic film. It depicts the aftermath of the 1970 plane crash that killed 37 football players on the Marshall University Thundering Herd football team, along with five coaches, two athletic trainers, the athletic director, 25 boosters, and a crew of five.

This movie will be sure to make you cry and cause your emotions to take you for a rollercoaster ride. It starts off very sad but in the end develops into a sensational movie about overcoming all odd and standing up against all adversity, including the death of an entire sports team. It will be sure to inspire you every step of the way.

movie standStand And Deliver

Stand and Deliver is a 1988 American drama film based on the true story of high school math teacher Jaime Escalante. Edward James Olmos portrayed Escalante in the film and received a nomination for Best Actor at the 61st Academy Awards. The film was added to the National Film Registry of the Library of Congress in 2011.

My mother, Maureen Nunn, was a Spanish teacher for over 20 years and 3 of my sisters all have their teachers credentials so naturally this movie hits home for me being involved with a family of teachers. This film introduces so many creative learning techniques and encourages students and individual’s to learn in many different ways. It makes you want to go out and search for more knowledge and praises good education for a long term successful future.


movie unbokenUnbroken

Unbroken is a 2014 American biographical war drama film, produced and directed by Angelina Jolie, and based on the 2010 non-fiction book by Laura Hillenbrand, Unbroken: A World War II Story of Survival, Resilience, and Redemption. The film revolves around the life of USA Olympian and athlete Louis “Louie” Zamperini, portrayed by Jack O’Connell. Zamperini, who survived in a raft for 47 days after his bomber was downed in World War II, and was sent to a series of prisoner of war camps.

My family and I have a special connection with Louis Zamperini after meeting him personally at a motivational speakers series event in 2006 in Anahiem. My father, John Nunn, is an Olympic Men’s rowing coach and 1968 Olympic Bronze medalist. Since 1984 I have been going to Southern California Olympic events around the country and meeting many differnet Olympians and athletes. Meeting Louis was an amazing experience and I have never seen my father more excited to meet someone up close. My mother, Maureen Nunn, was a USC graduate also became good friends with Louis Zamperini and even had him visit our home on several occasions. Read both of his books, ‘Devil At My Heels’ and ‘Unbroken’ if you have not already and go see the movie just out this year ‘Unbroken.’

Here is an interview my mom, Maureen Nunn, did with Louis Zamperini a few years back talking about his life and will to survive…


Healthy Snacks Combined With Juice Plus

snack secretDo You Want To Know 3 Top Secret Ways To Drop At Least 5lbs In A Couple Of Weeks To Start Off Your New Year In 2015?

It turns out that the advice I’m about to give you is more of common sense rather than ‘top secret’ but I will share this information with you… ready?

Here it goes..

#1 Stop eating fast food and/or processed foods!

Start taking Juice Plus 😉

#2 Stop drinking soda. Diet, regular, monster, red bull… Stop! Start drinking MORE water! Lots and lots of water every single day!

snack alcohol#3 Stop drinking alcohol… or at least in moderation.

Try going without alcohol for a few weeks and see how great your body will feel.

In today’s fast-paced society, healthy food choices are harder to come by due to time constraints. Many hardworking individuals end up resorting to unhealthy food choices such as candy bars or fast food restaurants. Nutrient-dense, quality foods can be made in minutes before leaving the house with a little bit of planning; and can be packaged in small bags or containers without the need for refrigeration. These snacks can serve to manage hunger responses throughout the day, and at the same time diminish unnecessary caloric consumption brought upon by psychologically-driven appetite.

snack 2Healthy snacks should be easily-accessible and can be stored in the car, desk drawers, bags etc. It is important that food choices have a healthy combination of carbohydrates, fats and proteins. Be sure to keep packaged snacks in the caloric range of 150-200 calories; this will help satisfy hunger and maintain blood glucose levels to limit overconsumption.

The following food items will help you manage your hunger in today’s fast-paced world:

snack jpJuice Plus+ Complete Nutrition Bars: provide balanced nutrition on- the-go. Our variety of delicious Wholesome Grains + Cranberries and Spiced Apple + Raisin bars are not only tasty but packed with protein and fiber to help you replace empty calories with healthy ones. Low-glycemic, gluten free, non- dairy and 100% vegan – Complete Nutrition Bars deliver a perfect snack for any diet.

Juice Plus+ Complete: is a whole-food-based beverage mix that provides balanced nutrition in every scoop. Juice Plus+ Complete can be used in any number of ways: as a healthful “on-the-go” breakfast, pre-exercise snack waterenergy drink, post-workout recovery drink, or a late night snack. This combo comes with two pouches each of delicious French Vanilla and Dutch Chocolate Complete flavors.

snack green teaGreen Ice Tea: A calorie-free beverage doesn’t qualify as a real snack, but if you find yourself scouting the kitchen just because you’re bored, rather than hungry, this tasty drink may just hit the spot. Plus, green tea has been shown to help dieters lose more weight, according to a study published in the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called EGCG.

Edamame: One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

Sunflower lentil spread with pita bread: Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don’t get enough of. This savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

snack avaA Can Of Tuna: Tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and 20 grams of protein.

Eat more Avocado! Avocado-eaters are 50% less likely to suffer from metabolic syndrome, a collection of health measures that predict your risk of heart disease, stroke, and type-2 diabetes. It makes sense that avocado eaters would get more of the good stuff found in the fruit, like monounsaturated fat, vitamin K, folate, potassium, vitamin E, lutein, magnesium, vitamin C, and vitamin B6.

snack trailCorn vs. Flour tortillas: Corn has nearly half the calories of flour, Corn has twice as much fiber than flour, Corn has three times the amount of magnesium than flour which helps sustain healthy muscle tissue, Flour has three times the amount of fat than corn, and last but not least corn has very low sodium in comparison to flour tortillas. Verdict: Eat more corn!

Trail Mix: Create your own combination by mixing dried fruits with no added sugars, and any assortment of nuts. You can also try some pre-packaged snack options, keeping in mind to watch for sugars and fats per serving.

Fresh Fruit: Apples and bananas do not require refrigeration and can easily be carried on-the-go. They are also nutrient-dense and rich in fiber.

snack grainWhole-Grain Sandwich: Almond butter spread on whole grain bread provides a good source of protein and fiber. Sandwiches can be cut in half or fourths and eaten as a snack throughout the day.

Whole-Grain Cereal: Cereal is a great snack option for busy schedules as most whole-grain cereals are high in fiber, protein and micronutrients. However, individuals should be mindful of adhering to appropriate serving sizes and steer away from high-sugar products.

time cover

Fitness Is A Lifestyle And Not A Luxury…So Make Time For Good Workouts

4 4There is only so much time in the day to get things done so plan accordingly and be efficient!

5 tips to save you time and energy in order to maintain those fitness and nutrition goals throughout the new year!

It’s easy to tell yourself you can train hard on the ‘good’ days when you have lots of time on the weekends but what about the busy days or the ‘bad’ days when you are sore and tired. Anyone can workout on a good day but it’s the individuals who train through the bad days that will achieve their fitness goals sooner.

The following 5 tips are written here in order to make your life a bit easier and more efficient:

1) Stick to the plan and achieve your goals no matter what!

It usually takes more mental and physical effort when you stall with your workouts then it does to actually get up and go get it done. If working out is something that is very hard for you to get motivated for than make sure to plan your workouts in the morning so you get it done before a long work day when you are least expected to train or go to the gym.

jp time2) Eat healthy snacks throughout the day

Try to stock up on water and healthy snacks in the house and in the car. Juice Plus capsules are ideal for individuals who are always on the go and can’t get enough fruits, vegetables, and berries in their diet every single day. The Juice Plus complete bars are a perfect snack with the right amount of daily nutrition and calories in every bar. Juice Plus+ Complete Nutrition Bars provide balanced nutrition on- the-go. The variety of delicious Wholesome Grains + Cranberries and Spiced Apple + Raisin bars are not only tasty but packed with protein and fiber to help you replace empty calories with healthy ones. Low-glycemic, gluten free, non- dairy and 100% vegan – Complete Nutrition Bars deliver a perfect snack for any diet. Shopping at the local grocery store during the week can rob you of valuable minutes. Take time during the weekend to plan the week’s meals, and hit the store once per week or so instead of multiple trips.

3) Stay focused and don’t get easily distracted… stay the course to a healthy lifestyle

time 2It’s so easy these days to get distracted by all the events going on in our lives so make sure to find a balance. If you have multiple friends and family asking to meet up for dinner and lunch try and space it out a bit and gauge what you are consuming while eating out. It is healthy to say no and not try and do too much in order to get your

workouts in during the week. When you get your workouts done you will have more energy and feel healthier while feeling accomplished.  Write down your goals and believe that you will see results sooner and prevent injury by maintaining a time efficient workout. Have fun while engaging your mind as well as your body so that you will be more consistent with your exercise plan and reach your fitness goals faster.

4) Prioritize your life and organize errands accordingly

You are only as strongest as your weakest link so make sure to focus and prioritize your life in order to cause as less stress as possible. Stress from a disorganized lifestyle can drain your daily mental and physical energy. Organize your errands and map out your week in order to make more time for training, sleep, and overall good health.  

5) Ask for help from friends and family

time 3Don’t be afraid to ask for a little assistance every once in awhile. After all that’s what friends and family are for! This support system will help in many ways throughout the week as you live your busy lifestyle. Let the chores accumulate and do them in bunches once or twice a week. Sometimes taking back your time is about delegation. So whether that’s asking a spouse or partner to pick up groceries or getting the kids to put away the dishes, that’s time back in your day. Last but not least, include your friends and family in activities that you participate in throughout the year and ask them for your understanding in your new quest to find happiness through good fitness and nutrition goals.

fruits and vegies

Take Juice Plus And Live Longer While Eating More Fruits, Vegetables, And Berries

muscle v fat 36If you’re looking for another reason to eat more fruits, vegetables, and berries look no further than to take Juice Plus every single day! In an effort to understand more of the relationship between the uptake in consumption of fruits, vegetables, and berries there was a massive study done in Europe with a sample self-administered questioner in involving over 100,000 people. Participants between the ages of 40-85 were asked about their daily intake of fruits, vegetables, and berries among other health related questions. During the next 15 years following the study there were nearly 12,000 deaths. Individuals consuming 5 or more servings of fruits, vegetables, and berries a day had a much lower morality rate than those who did not consume at least 5 a day. The lowest group of people that consumed the least fruits, vegetables, and berries per day over a three year period had a 55% more chance of death than those who consumed at least 5 or more servings per day. To demonstrate the health gains from and berries alone, those individuals who never consumed fruit lived nearly 2 years less than those who ate one piece of fruit a day. Vegetables are even more important as the study showed that the individuals juice pluswho consumed at least 3 servings of vegetables a day lived nearly 3 months longer than those who never consumed vegetables. It’s not rocket science or even new information. Everyone knows that eating more fruits, vegetables, and berries along with exercise can improve every aspect of your life and give you more years of life to live. Like the saying goes, ‘an apple a day keeps the doctor away.’ In simplest terms, healthy eating is about getting back to basics. Today, healthcare professionals know more than ever about how health and wellness are influenced by nutrients from fruits and vegetables. But healthy eating takes time, planning, and can cost a lot of money. With today’s busy lifestyles from busy moms to traveling executives to active seniors it’s easy to miss out on the nutrients we need from fruits and vegetables. That’s why adding Juice Plus+ to your diet is an important step for you and every member of your family. It’s a simple, affordable way to fuel your body with good nutrition. New studies find that an individual should now try to consume jp 1up to 10-12 servings of fruits, vegetables, and berries a day. Unless you have a private chef following you around every day and making sure meals are prepared you probably are not getting enough fruits, vegetables, and berries in your diet. Most of us suffer from a daily fruit and vegetable consumption gap. Putting the right foods into our bodies is a struggle. Fast food restaurants and all-you-can-eat buffets lurk on every corner. Fat, salt, and sugar have been added to almost every package on the shelf at the grocery store. Grabbing a bag of chips or a can of soda at the convenience store is easier than peeling an orange or tossing a salad.


 Well, before you buy those so called “healthy” protein shakes or every VITAMIN Dr. Oz says you “need” consider this first:

* It is a whole food supplement or isolated vitamins?
* Are the ingredients harmful or artificial?
* Is it really gong to make me “healthy” and how do I know this for sure?
* Is there published research proving their claims?
* How do I know it will get absorbed into my body?

As you shop for your health, instead of taking something just because the label makes it sound good, I encourage you to do what I did and really “RESEARCH IT” yourself! I personally don’t feel the need to take a multivitamin (I think it’s better to get our “vitamins” from plant sources like fruits & vegetables and the media just stated this last week), which is why I decided to jp shakeget the nutrition I need from Juice Plus+. For the past 6 years, it’s been my primary supplement because it’s simply FRUITS & VEGETABLES IN CAPSULE and in Gummy form made for children or those who have trouble with swallowing pills. Juice Plus has been Published in 31 RESEARCH STUDIES in order to prove it gets into our blood stream and it does good things for our health. 

You can visit my personal Juice Plus online store at to read all of the studies and even watch a video on how it is made. After all of my workouts at the Roworx Fitness Center I also make sure to drink the Juice Plus jp childComplete Shakes as they are loaded with PLANT BASED NUTRITION (nothing artificial). I also take Fish oil and or COQ 10 and try to eat lots of raw fruits & vegetables every day, but like most, I fall short. Which is why I use Juice Plus+ as my nutritional insurance to make sure I bridge the gap and get at least 12-15 servings of fruits, vegetables, and berries in my system every single day! 

jack 11Email Jack at or call 562-688-1716 PST today to get FREE Juice Plus for your child and/or full-time college student, with each adult order or visit the Juice Plus website for more information NOTE: I don’t recommend Juice Plus+ because I “sell” it. . . I “sell” it because I recommend it. It’s proven, safe, convenient and affordable.

 Juice Plus can help you get there and bridge the gap of getting those extra servings of fruits, vegetables, and berries in your system every single day. Check out for more information on this great product and start your new journey back to life right now! 


Support Dental Health With Juice Plus+

Juice Plus+ helped improve gum health and diminish bleeding in a periodontal study.

The University of Birmingham, United Kingdom


Juice Plus+ Contributes to Cardiovascular Wellness

Research subjects who consumed Juice Plus+ were better able to maintain the normal, healthy elasticity of arteries, even after a high-fat meal; maintain normal levels of homocysteine, a waste product associated with heart health; and demonstrated positive effects on several other measures of vascular health.

University of Maryland School of Medicine University of Sydney in Australia Vanderbilt University School of Medicine University of Milan, Italy


Support Your Immune System With Juice Plus+

Juice Plus+ supports key measures of immune system function in healthcare professionals with direct patient contact; in young law school students; in an elderly population; and in athletic men.

Charité University Medical Centre, Berlin, Germany University of Florida University of Arizona Medical University of Graz, Austria

jp 4DNA

Juice Plus+ Helps Protect DNA

DNA may become damaged and fragile when exposed to oxidative stress; antioxidants from fruits and vegetables can help maintain healthy DNA.  Several clinical studies show that Juice Plus+ helps to protect DNA from oxidative stress.

University of South Carolina University of Florida Brigham Young University Medical University of Graz, Austria


Juice Plus+ Delivers Antioxidants into the bloodstream & Reduces Oxidative Stress

Antioxidants from fruits and vegetables fight oxidative stress and help you maintain optimal health.  Numerous clinical studies report increased levels of key antioxidants in the bloodstream after taking Juice Plus+.

University of Texas/MD Anderson Cancer Center Nemours Children’s Clinic Tokyo Women’s Medical University, Japan Medical University of Vienna, Austria University of South Carolina University of Florida Georgetown/UCLA University of Sydney, Australia King’s College, London University of Arizona Brigham Young University

Oxidative stress can increase with certain activities, such as exercise. Multiple studies have found that Juice Plus+ reduces oxidative stress from exercise.

Medical University of Graz, Austria University of North Carolina, Greensboro (first study) University of North Carolina, Greensboro (second study)


Better Nutrition Leads to Healthier Skin

Juice Plus+ helps improve skin hydration, skin thickness, and circulation in skin capillaries.

University of Witten-Herdecke, Germany Medical University of Graz, Austria


Ease chronic disease through healthy diet, proper nutrition

Juice Plus+ has been shown to support a healthy inflammatory response.

Chronic systemic inflammation is invisible, and can contribute to an increased risk for developing chronic health conditions. Investigators at the University of South Carolina found Juice Plus+ significantly decreased levels of inflammation within the muscles.

University of South Carolina Medical University of Graz, Austria



unnerved man in shorts

Top 5 Ways To Prevent Stress Fractures, Sprains, And Strains

 strain 2My goal is to run and train for a marathon this year

… Sound familiar?

This is probably the most common statement I hear from individuals who are looking for a new year’s resolution in order to get them moving again and working out. This can be a very invigorating and motivating goal to attain. However, most people end up training too hard while not listening to their bodies and in the process get stress fractures, sprains, and strains.

Here is a list of my top 5 ways to prevent stress fractures, sprains, and strains throughout the body during certain types of high impact exercise:

weight gain 2

Top 10 Ways To Stay Active And Control Weight Gain During The Holiday Season

roworx 5Helpful Solutions to Common Holiday Weight Gain Behavior Problems

#1 Try A New And Exciting Workout Routine

Roworx offers indoor rowing classes, taught by US National Team rowers on the Concept2 rowing machine. This is the new sport of choice in Long Beach—and the only place you can try it. Read the press and see what “they’re saying about rowing.” Inside the boathouse, anyone can take the one-hour indoor rowing or boot camp classes. These classes are usually also paired with strength training techniques in order to get the best possible workout. Meet our friendly, knowledgeable rowing instructors or check out some of our equipment. The benefits of rowing? It burns up to 800 calories an hour—that’s more than running! And, because it’s no impact, it’s easy on the knees. (Read nine more reasons to start rowing.) The Roworx Indoor Rowing and Bootcamp programs offer a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Ski Erg, TRX Suspension Training System, light dumbbell weights, Pilate’s core Arc’s, and much more! Our clients span row 6all experience levels, ages and abilities. Anyone can row or cycle – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level. The Evo Indoor Cycling Bike is also a great way to burn more calories by using your core muscles during a cycling workout. The Evo bike sways side to side offering a total body workout. Take a look at The New Evo TriCore Program offered by Jack Nunn and get more information here about training and special workout DVD’s and Workout E-Books offered by Relay Fitness And Jack Nunn.

Over the next few weeks there are going to be a ton of holiday events and parties that can easily be attended. Christmas, New Years, Super Bowl, The Oscars, Valentines Day, and then right on into St. Patricks Day as we head into summer. While attending these events think about the constant availability of high sugar, alcohol, and high fat foods everywhere you go over the next few months. Unlike a well-balanced meal, comfort foods throw off caloric norms and can disrupt metabolic hormones. Not paying particular attention to composition of the foods consumed during this Holiday season can promote increased lipid production and even contribute to greater food intake. Make a concious effort to minimize and balance your eating habits so that you don’t consume large quantities of sugar and obseity 3processed carbohydrates. Oftentimes the fat in food is perceived as the bad guy when in reality the foods high in sugar create high glycemic loads and promote fat production and storage in response to higher levels of circulating insulin. Also plan on balancing protein and add healthy fats like raw nuts and berries to your diet whenever possible. Most of us suffer from a daily fruit and vegetable consumption gap. Putting the right foods into our bodies is a struggle. Fast food drive-thrus and all-you-can-eat buffets lurk on every corner. Fat, salt, and sugar have been added to almost every package on the shelf at the grocery store. Grabbing a bag of chips or a can of soda at the convenience store is easier than peeling an orange or tossing a salad. Juice Plus+ can help you fill that hole in your diet through whole food based nutrition.

#3 Calories In Vs. Calories Out

muscle v fat 36If you want to watch your weight and food intake over the holidays make sure to try and gauge how many caolories you are consuming in one day. In simplest terms, healthy eating is about getting back to basics, by following the latest USDA guidelines, like those from USDA’s My Plate. Doctors and healthcare professionals know more than ever about how health and wellness are influenced by nutrients from fruits, vegetables, and berries. But healthy eating takes time, planning, and can cost a lot of money. With today’s busy lifestyles, from busy moms to traveling executives to active seniors, it’s easy to miss out on the nutrients we need from fruits and vegetables. That’s why adding Juice Plus+ to your diet is an important step for you and every member of your family. It’s a simple, affordable way to fuel your body with good nutrition. Make it a policy to consume five or more servings of fresh fruits and vegetables along with lean proteins such as egg whites for breakfast. This will help reduce total calories and limit the consumption of unhealthier foods you will be tempted with during evening events. You’ll feel fuller and therefore will be less likely to over consume at the social gathering.

weight gain 3#4 Work Out In The Morning

The latest research has shown that exercise will speed up your metabolism and can improve your health while strengthening your immune system. Keep a workout log book, plan to run a 1ok, or any endurance event in order to keep yourself motivated and moving during the holidays. Individuals who workout will feel happier and will be able to relieve more stress through the holiday season. Many people experience a feeling of sluggishness during the holiday season, and activity status is often replaced with stress, sedentary behaviors and high caloric intake. There is no doubt participation frequency and total training volume decrease over the Holidays. The Roworx fitness center in Long Beach, Ca is open extended hours during the holiday season so make sure to stop by and mention this blog in order to receive your first FREE class!


journal#5 Make The Time And Track Your Fitness Goals With A Workout Journal

A fitness and nutrition journal will give you a great base/foundation for the goals you want to strive for on your fitness quest. Writing down what exercises you’re going to do for the day or week will give you a solid gameplan to follow. You can always adjust your workout journal when you see fit, but just having something written down will help you greatly. Some examples of what to write down in your fitness and nutrition journals make sure to include various exercises you’re going to do for the day, Sets of the workouts you are doing, Number of Repitions you will be doing for that particular workout, A Nutrition and Meal plan, the amount of water you drink per day, Cardio (Frequency, Type, Time, Intensity), and you can also include Time/Hours of sleep and Stress (financial, relationship, work, etc.)

weight gain 9#6 Portion Control

Small portions of everything that’s available add up to big numbers. All too often when presented with buffet style options over the holidays, we serve ourselves to the point that food actually piles up or we need a second plate. Although you may only be taking one scoop of stuffing, or one roll, or one helping of meatballs, etc. the fact that so many choices are available and you would like to try each one, almost ensures overeating. The first step is not filling your entire plate. Or better yet, use the smallest plate available. Doing so will limit how much you eat after the first pass at all the tempting options that are available. You can always return for another helping, if necessary. Most people take too much initially, attain a feeling of fullness, but continue to finish the food so as not to waste it.

weight gain 7#7 Avoid Or Control The Amount Of Desert And Sweets That You Consume

Be sure to look at other options first before diving into all those holiday deserts this season. Fruit can be a great substitute for the cookies, chocalates, or any other ’empty calorie’ desert. Desserts all look so good and self-control is difficult for most people. The same problem with portion control exists as noted in #4 and most often too many calories have already been consumed in the appetizers and the main course. A restaurant shot glass serving style is a great way to present dessert options.  It automatically accounts for portion control because the glasses are generally small. It also avoids the leftovers phenomenon, where people continue to eat until the whole dish is gone.

weight gain 8#8 Sleep

There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. Just because you’re able to operate on seven hours of sleep doesn’t mean you wouldn’t feel a lot better and get more done if you spent an extra hour or two in bed. The best way to figure out if you’re meeting your sleep needs is to evaluate how you feel as you go about your day. If you’re logging enough hours, you’ll feel energetic and alert all day long, from the moment you wake up until your regular bedtime. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort

Pwer House Row (14)Pwer House Row (14)phf-16#9 Train In A Group Setting

Who has the time to workout, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. Not only is it more fun to exercise with others, but it is safer and more efficient to exercise under the leadership of a good coach. With the help of our amazing instructors you are sure to have a great time in any of our four class programs that we have to offer.

juice plus#10 Take Juice Plus+

Juice Plus is whole food based nutrition, including juice powder concentrates from 25 different fruits, vegetables and grains. Everyone wants to eat right and maintain a healthier lifestyle –  whether you’re a busy mom hustling to feed on-the-go children, a business traveler trying to stay fit, or an active boomer keeping up with grandkids. All of us try to eat better for good health, but a healthy diet is often a challenge. We simply don’t eat enough fruits and vegetables. And that hurts our health and wellness. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is all-natural and made from quality ingredients carefully monitored from farm to capsule so you can enjoy improved nutrition and wellness. Try Juice Plus+ today.

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Good Fat vs. Bad Fat

muscle vs fat 1Throughout the following blog I will display another reason why there is yet another good reason to start an exercise program. There are new scientific research studies that prove exercising throughout the day can modify the activity in which a fat cell is stored in the body. The two different kinds of fats in the body are easily described as ‘white’ fats and ‘brown’ fats. The white fatty tissues in the body seemed to be less metabolic in the human body. One study showed that when an individual was exercising on a daily basis there was a ‘browning’ effect in the fat cells which caused it to be much more metabolic. This browning effect of the fat cells caused by exercise suggests that it is associated with increased glucose uptake, improved body composition, decreased fat mass, and increased insulin sensitivity. Furthermore, even if you are not losing weight while exercising, the positive effects of physical training lead to the brown fat to be more metabolically active throughout the body.

evo bike

The Battle Of The Indoor Bike Trainer: Kinetic’s Rock And Roll vs. The Evo Indoor Fitness Bike

evo chainThroughout the past few months I have put the Evo Indoor Fitness Bike to the test by racing and winning several triathlons around Southern California. 99% of my cycling training everyday for at least an hour is on the Evo Indoor Fitness Bike. I am not your typical triathlete standing at 6’3 and weighing in around 215 lbs on a good day. The muscle endurance and core training workouts that I get from the Evo bike translate to some serious speed on my triathlon bike times during races.

This is all very unconventional and not the ‘typical’ way to train for cycling power and endurance, however I love it because it’s safe and effective. Anyone can ride the Evo as it requires no riding experience and it safe and easy to use. Just like any indoor cycling bike there is a resistance knob in the front and comfortable handlebar and seat adjustments to meet all your needs.

The Evo Fitness Bike is a new type of indoor cycle that mimics the natural pedaling motion of outdoor bikes and requires balance, core strength, and upper body muscular endurance. It accomplishes this through a unique frame that sways like a real bike, allowing users to put more power into each pedal stroke by counterbalancing their weight. Unlike typical indoor cycles that have fixed frames, the Evo Fitness Bike’s movement feels natural, allowing athletes to seamlessly transition from indoor to outdoor training without awkward balance issues. Jack Nunn used the Evo Fitness Bike and a new training program called TriCore to prepare for his third Ironman. TriCore combines the unique sway functionality of the indoor cycle with high intensity interval training to obtain the conditioning, strength, and balance necessary to compete in the Ironman. Lately, there has been some debate as to whether the Evo and the TriCore indoor cycling program can be as competitive and effective as a real-time indoor cycling trainer. The answer is absolutely… YES! And it can offer you even more…

jumpstart 120 cover

Roworx Jumpstart 120 Day Fitness Membership Option








*Sessions throughout the Jumpstart 120 Program include any combination of the following: Indoor Rowing And Bootcamp training and technique sessions throughout the unlimited fitness classes offered at Roworx. In addition, there will be fitness testing and video analysis to keep you motivated. Fitness and nutrition training and coaching through weekly emails. The specific emphasis in each training session is determined by the needs, goals, and progress of the individual.  

Roworx olympic logo flyer

faster row 2

F.A.S.T.E.R. A New Online Virtual Indoor, On-Water Rowing, And Or Ski Erg Coaching Analysis By Jack And John Nunn


adj. fast·er, fast·est

1. Acting, moving, or capable of acting or moving quickly; swift.

QUESTION: What’s better than getting coached by an Olympian?

ANSWER: Try being coached and having your rowing stroke analyzed by a real Olympic Rowing Coach, John Nunn (1976 U.S. Olympic Men’s Rowing/Sculling Coach).

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