How to exercise walk to get the best results

When you walk, you have one leg in front of the other. Just like that, swing and exaggerate the arms one at a time.

The body is meant to “pump”, alternate and reach.

We don’t do enough forward and overhead reaching. We have gotten our body onto poor patterns so we extend through our lumbar spine/back.

This is why you might be experiencing different types of back pain.

Over exaggerate with forward and back arm swings and overhead reaching. However, be sure to keep your rib cage dome shaped and compact while doing these movements – without overextending the back and jutting out your ribs.

Enjoy your exercise walking!

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The relationship between your gut and your performance.

In this episode, Dr. Ann-Marie Barter and I discuss how athletic performance is influenced by the gut, why food sensitivities can make or break you, and how ditching processed foods can lead to better sleep and recovery.

Dr. Ann-Marie Barter is a Functional Medicine and Chiropractic Doctor at Alternative Family Medicine & Chiropractic. She is the clinic founder of Alternative Family Medicine & Chiropractic that has two offices: one in Longmont and one in Denver. They treat an array of health conditions overlooked or under-treated by conventional medicine, called the “grey zone”.

Navin has over 20 years of experience working in the NBA, WNBA, and NFL. He also works with Olympians, U.S. Women’s Soccer, Paralympians, and NHL athletes. Celebrities and musicians from Hollywood have also sought his care for their health and wellness.

He traveled across the country and across the world to Australia, Belgium, England, Malaysia, India, Ireland, and Thailand to learn and train under world-renowned physical therapists, chiropractors, and osteopaths and has earned multiple certifications in the rehabilitation of musculoskeletal injuries, including Advanced Sports Rehabilitation (CASR) and Certification Spinal Manual Therapy (CSM).

He also holds a Master Certification in Manual Therapy (MCMT) and a graduate diploma in Manipulative Therapy (Dip MT). He is a Performance Enhancement Specialist (PES), a Corrective Exercise Specialist (CES), and a Certified Strength and Conditioning Specialist (CSCS). He is the first Postural Restoration Institute (PRI) Postural Restoration Trained (PRT) Athletic Trainer in Washington DC and the NBA.

Access the gut health webinar on my bio or here:

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The power of a mother’s kiss to heal

Subconscious reprogramming and self hypnosis to heal ourselves – yes, we can heal ourselves – and a lot more!

Check out all the bite size videos 5 mins max) chatting with @jason.demchok.

Link in bio.

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I just had the privilege of testing out the new CLMBR and absolutely loved it!

Why I love it:

1) Very efficient total body cardio workout

2) Upright vertical position so the body is not compressed

3) Enforces basic human fundamental movements (crawling in a vertical position)

4) No impact on the joints

Must have equipment in any gym or home! Best of all, it takes so little space.

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There are a lot of different aspects to health, and it isn’t as simple as exercising and eating well. These 2 aspects can make a huge difference in health, but lifestyle and environmental factors are also something that needs to be taken into account.

This is why I love what my guest Navin Hettiarachchi is doing. He is combining a bunch of different health modalities into his own method he calls the REDT Method.

Link to episode:

Navin has taken his approach working with professional athletes and is bringing that knowledge to the rest of us. His goal is to help people live happy, healthy, pain-free, injury-free, and illness-free lives!

What To Expect From This Episode:

1) Different modalities that make up our ultimate health

2) How athletes aren’t nearly as healthy as they appear

3) How to use food sensitivity testing to find what foods cause inflammation in your body, and how to create a diet plan

4) How to utilize the REDT Method to optimize health

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“REAL TALK”with @zubymusic about ‘Mastering Mindfulness’

We had such a great time talking about thriving while we are alive on this planet!

I am grateful to be connected to you and hear the word of Zuby!! Real human connection and conversations!

Check it out at:

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Unilateral breathing through one nostril for increased recovery

This is a great simple biohack to “Rest and Recover” your body.

It’s all about the QUALITY OF YOUR RECOVERY that determines how well you improve your performance.

When we workout, we are using our sympathetic nervous system to workout. We are in a state of flight or fight/alertness.

When we are not working out, we need to use our parasympathetic nervous system to rest and recover.

By closing the right nostril, you are forced to breath through the left nostril. This gives more oxygen to the right side of the brain – which indicates to the body that you are not in a state of flight or flight.

Use a simple cotton swab to close out your right nostril.

Here are two great articles and a book that I recommend on particular nasal breathing:

1) Breathing through a particular nostril can alter metabolism and autonomic activities:

2) Assessment of the Effects of Pranayama/Alternate Nostril Breathing on the Parasympathetic Nervous System in Young Adults:

3) Breath book by @mrjamesnestor

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I talk with Dr. @Tony Hampton about testing your testosterone and improving performance!

Link here:

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If you are sore, need to recover from an injury, or just need to get your blood pumping, I recommend this product: “Firefly Recovery”.

I’m using it today because I flew the whole day yesterday and my body just feels a little puffy.

The benefits of @fireflyrecovery :

  • Recover faster with increased blood flow
  • Increase microcirculation
  • Faster muscle recovery
  • Decreased muscle soreness – post exercise
  • Improve muscle performance

Here’s a link where I talk more about recovery and performance in detail:

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Cocktail Happy Hour with @kanchalgama

This is called a Myer’s Cocktail IV.

We hiked all day in Sedona and with the intense heat, we were feeling dehydrated and our skin looked parched. This was a great way to get some hydration “fuel” back into the body.


  • Hydrate your body
  • Give your body necessary vitamins and nutrients
  • Boost your energy
  • Reduce stress
  • Improve your mood

It consists of the following ingredients.

Saline: aka saltwater, is what delivers the nutrients in the Myers’ cocktail to your system. The saline also replenishes your electrolytes, which can help keep you hydrated and energized.

Vitamin B Complex: Includes vitamins B6, riboflavin, folic acid and niacin. The B vitamin mixture can give you a nutrient boost.

Glutathione: Made from amino acids, the antioxidant can help detoxify your body. The substance may also help your immune system if it is weakened due to old age or illness.

Vitamin B12: Often used to maintain nerve and blood cell health. It can help reduce feelings of fatigue.

Vitamin C: Known for its potential immune system boost, but the nutrient has other purposes. Vitamin C is an antioxidant that the body uses to maintain bones, muscle and blood vessels. The vitamin is also useful for collagen production and iron absorption.

Zinc: Helps the body resist infection. It also aids in tissue repair. Your body needs zinc, but it does not store it, meaning you need to get it from food or supplements to maintain your health.

Magnesium: Helps your circulatory system, keeping your blood pressure normal and your heart rhythm healthy. It also helps keeps your bones strong. A lack of magnesium can cause inflammation, which is associated with other diseases, such as heart disease.

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Episode #2 with @blenzkes @lifesbestmedicinepodcast

In this episode, Navin shares some insights into his approach to working with a new patient or client, the power to choose—a power that all people possess—providing guidance for people to help them learn to choose what is good and to recognize that they have this power, choosing to live to the fullest and thrive in the present moment, the REDT Method (Root cause, Evaluation, Design, and Transformational treatment), cherishing and appreciating your spouse, learning to self-evaluate rather than blame as a first response to a negative or unpleasant situation, why mindfulness is the best supplement, the power of the mind to heal, and breathing techniques.

Navin shares these quick pieces of advice that anyone can implement in their life for free to improve their wellness: get quality deep sleep, eat food that you can pronounce or that has ingredients you can pronounce and that needs sun, water, and soil to manifest, be in a state of mindfulness and peace to avoid creating diseases inside yourself, and move throughout the day.

Life’s Best Medicine According to Navin: “It is what is between your ears. It is inner peace. Inner peace is priceless. You cannot do anything without it.”

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Podcast episode 1 of 2 with Dr. @blenzkes of @lifesbestmedicinepodcast.

It was such an honor to be his guest. He truly is a doctor who understands:

1) The power of preventive care rather than pushing pills
2) The importance of being mentally healthy to be physically healthy

Links below to listen.


In this discussion, Navin and Brian talk about real tangible examples of the connection between emotional and physical health, the importance of enjoying life and seeing the wonder of creation, the joy and peace that comes from seeking to help people and choosing to have gratitude, the value of understanding what is inside yourself to better understand why you react and behave in certain ways, and the emptiness of perpetually looking for something outside of yourself to make you happy.

Navin shares the story of his journey growing up in Sri Lanka, subsequently moving to the United States, and discovering that his purpose was to help people become the best possible versions of themselves.

Life’s Best Medicine According to Navin: “It is what is between your ears. It is inner peace. Inner peace is priceless. You cannot do anything without it.”

Thank you for listening. Tune in on Thursday for Part 2 of this discussion with Navin! Have a blessed day and stay healthy!

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Prevent like a PRO and unleash the beast!

Here’s a great exercise to increase ankle stability mobility and strength + unlock your body so you could use all your muscles for optimum performance!

Press with your heel as you push off.

Reach with the opposite arm and breath out.

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What does the best version of yourself look like?

If you’re anything like most of us, you’ve imagined your ideal self at least once if not multiple times over the course of your life. In this episode we discuss simple, yet effective, lifestyle changes that you can make to help bring your dream closer to reality.

Specific topics discussed during this episode include:

  • The “Main Rocks” – 10% that address 90% of Health Issues
  • The REDT (Root Cause, Evaluation, Design and Transformational Treatment) Method
  • My Experience Helping Elite Level and Professional Athletes Optimize Their Bodies
  • The Four Fundamental Pillars of Health and Wellness

Enjoy the episode!

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Natural Viagra!

Another type of Viagra! (With no harmful side effects!)

When you breathe in through your nose you generate nitric oxide.

When you breathe in through your mouth, you put the body in “fight or flight” mode where the body thinks you are in danger and gets ready with a stress response.

This @somnifix strip forces you to breathe in through your nose AND if you snore, it helps prevent that too! Snoring means you are choking and your body is grasping for air.

So, nasal breathing —> generates nitric oxide —> increases blood flow to your body —> natural Viagra!

Breathe through the nose rather than the mouth during the day to boost sexual function and your overall health and wellbeing.

MAKE SURE to breathe from your nose to reset your breathing after wearing masks for a prolonged period. For my article on breathing correctly, go to:

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Your plastic bottle and food containers may be messing up your hormones!

I see people using plastic bottles to carry their drinks and food.

These containers may say they are “BPA free”, it means nothing! That’s how plastic manufacturers get around the rules. These plastic products still contain BPF and BPS!

Why are they bad for you?

  1. We ingest these in small amounts over time and the body does not know how to break it down. So, they accumulate!
  2. BPA plastic exhibits estrogen-mimicking behavior in humans and acts as a hormone! This messes up our growth and reproductive systems. In males, it increases estrogen and decreases your testosterone!

How plastic gets into our body:

  1. Hot drinks/food in plastics slowly degenerates plastic – avoid drinking from plastic bottles that have been in the sun and putting hot items in plastic.
  2. Scratches in plastic containers
  3. Leaching by long-term contact with plastic

Here’s what you CAN DO:

  1. Use clear glass containers to carry your drinks and food.
  2. For babies, use glass bottles and stainless steel sippy cups. No food from plastic packages.
  3. Do not microwave your food in plastic containers.
  4. Even store receipts with thermal ink contain BPA! Don’t touch the part of your receipts with ink in it.
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