Archive for the ‘Get healthier’ Category

By Michael Newberry

My name is Michael Newberry. I am going to be a senior next semester at Texas A&M University. I grew up with Danny and consider him to be one of my best friends. We talk about once a week just to catch up and see how things are going, but from time to time our conversations get a bit more serious. After the last conversation we had, Danny thought it would be a good idea for me to share just a few things I like to keep in mind throughout my day that help keep me on track.  This is my first blog so please bear with me.

Let me first start off by saying that I would not consider anything I am about to say advice. That would infer that I actually know what I am talking about and am some sort of expert on the topic. These are simply a few things I often think about that help get me through the day and keep me focused on the person I want to be. They work well for me; hopefully they will have some positive effect on you as well. Let me also point out that everything I am going to talk about is simply a mash up of all my favorite quotes and things I have heard over the years that my mind has held onto and made into one huge lifestyle. I wish I kept track of who said what and where all the information came from so I could give the proper people credit. Just know that I’m not coming up with this on my own.

I am currently 22 years old and about to graduate with a Petroleum Engineering degree from Texas A&M.  As of now, my plan is to start my career with an oil and gas company and simply see what happens after that. Do I want to work as an engineer for the rest of my life? I have no idea, and I’m perfectly fine with that. This leads me to my first point. As we near our last couple years of college, I feel that it hits people pretty hard that it is time we start figuring out what we want to do with our lives.  I believe it is perfectly fine to have no idea what you want to do or what you want to be. What really matters is truly knowing WHO you want to be.   What I mean by that is you have to decide what kind of man/woman you want to be, and what kind of life you wish to lead.

Like I mentioned already, I am not sure if I am going to be an engineer my whole life.  What I am sure of is that no matter what it is I’m doing, I’m going to work as hard as I possibly can. I am going to treat every person I meet with the upmost respect and sincerity. I am going to take something positive away from every experience in life and grow as a person because of it. I am going to do these things simply because it is WHO I choose to be. Once you have figured that part out I believe the rest will take care of itself.

The next point I wish to touch on is directly linked to this “WHO” you choose to be in the previous paragraph. My old roommate has a tattoo on his back that reads “Be true to yourself”, and for the longest time I wondered what that meant to me. You have now already taken care of the “yourself” part of this statement by choosing the type of person you want to be. Now comes the more difficult part, “Being True” to that person at all times throughout your life. Life is hard sometimes. Bad things will happen in your life that have no logical explanation. Friends will fail you. Loved ones will be lost. The person YOU CHOOSE to be will be tested again and again. I believe that “Being true to yourself” means that no matter what happens in your life you remain that person you wish to be. If you have decided to treat everyone you meet with upmost respect and sincerity, then you do it REGARDLESS if they return the favor. If someone hurts you or lets you down of course it is much easier to be mad and return the hostility. I mean IT IS the golden rule after all right? Treat others how you wish to be treated? But you can’t. You respect them none the less because YOU choose to. Because that is WHO you are. You don’t do it for them, you do it for you. If you decide that you are going to work hard in every aspect of your life, then that’s what you do. NO EXCUSES. Whether it be in school, at a job, or in the weight room, you give it your all. Because you have decided that WHO you are is a hard worker. If you are slacking off all the time then you aren’t being true to yourself. Now don’t get me wrong, nobody is perfect. We all have our off days and will fail at this from time to time.  But it is important that we continuously strive to be better.

The next thing I would like to talk about is time. Time goes right along with working hard at everything you do. If you are in the gym and you aren’t giving it your all, then you are simply wasting your time. You need to go into the gym knowing that you are going to hurt. Knowing that you are going to be exhausted by the end of your workout. Knowing that you made the most of the time that you were given. Every successful person understands that time is a precious resource that you can never get back. Once the 24 hours is up, that day is done and is part of the past.  We must make the most of it. This is the SINGLE life that we are given, are you going to waste it? One of my favorite quotes by Ralph Emerson describes this idea perfectly, “I expect to pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any fellow creature, let me do it now. Let me not defer or neglect it for I shall not pass this way again.” You can feel the urgency of his statement. He understood that his time was limited and was determined to make the most of it. I believe we take the time we have been given for granted far too often.  Wake up each day and say aloud, “Today is a great day to be alive, there is so much potential for today.” I know it sounds ridiculous, but it’s a friendly reminder to make the most of each day.

This blog is already getting a little lengthy and I’m worried Danny won’t allow me back, so I will leave you with only one more thought. While it is important to make the most of the time we are given, it is also equally important to not get too caught up in it. I consider this to be my biggest flaw. I am constantly worried about things that I need to get done and mistakes that I made in the past. I forget to enjoy the moment at hand, which is what really matters. There are a ton of quotes and sayings about living in the present but I have to stick with another one by Ralph Emerson.  “Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.” While it is important to make the most of each day, we can’t allow ourselves to constantly think about missed opportunities in the past and worry about things that lie ahead in the future. If you sit and actually pay attention for a moment, you will realize how often your mind is worried about something. Whether it is a test coming up for school, a project you need to finish up for work, or a simple errand you have to run, our minds are always semi-distracted from the present.  If we could focus our mind completely on the task at hand, with no worry of what lies ahead and no thought of what’s in the past, it is crazy to think of what we could actually accomplish. I believe the key is to find a good balance between the two. Of course you have to think ahead and manage your time wisely so you can accomplish everything that needs to be done, but don’t forget to enjoy the current moment as well. I feel like we all get so caught up in this CYCLE we call life where our bodies are just constantly in motion doing the same thing over and over day after day. Wake up, eat breakfast, work, eat lunch, more work, eat dinner, bedtime, REPEAT. People get so caught up in SURVIVING life that they forget to LIVE IT. I read a quote somewhere that said, “I was dying to graduate high school so that I could go to college, I was dying to graduate college so I could get my first job, I was dying to finish my job so that I could retire, now I am just dying…..” We get so caught up in all the things we need to do to survive, and before you know it our lives are over. So take care of what needs to be done, but make sure you have some fun during the process.

These are just a few SIMPLE ideas I like to keep in mind throughout my life. I like to think of life in the simplest way possible. There will be more than enough complications throughout our lives that we will have to worry about so why sweat the small stuff? Simply decide what kind of person you want to be, be true to yourself, make the most of the time you have been given, and most importantly live in the present and enjoy each new day.

I have had conversation after conversation with people talking about sleep.  People tell me all the time “I’m cool as long as I get 3-4 hours of sleep.” This BLOWS my mind because I know that if I came off 3-4 hours of sleep I would be crushing pizzas, not working out, not studying, not talking to anybody, and watching movies all day. So I did some research, and talked to some sleep experts to see how important sleep actually is to our health, and how to increase the quality of sleep when we do actually get to bed.

In college, I understand it is tough to get the optimal 7-9 hours of sleep recommended by health professionals. Most of us are chronic procrastinators which causes us to pull all-nighters every once in awhile. Personally, I am not a huge pull-an-all-nighter person. I figure I’ll probably do better on the test is I can keep my eyes open rather than stuff more info into my brain late at night. My lack of sleep comes on Friday and Saturday (and maybe an occasional Thursday) when the bars and clubs are live.  Some of you can relate I am sure..

Importance of Sleep

Think of your body and mind as a battery. You need to recharge that shit! Sleep is a hormonal reset button (or your charger). When you “recharge” your mind and body with good, quality sleep you reduce the stress hormone cortisol which leads to less hunger, less cravings, and more energy throughout the day.

A study published online at the Public Library of science shows the correlation between sleep and hormones that control appetite. This was a study of 1,024 people, and their sleep and eating habits. People who slept less than 7-8 hours throughout the night showed a significant increase in appetite. These same people who slept less tended to weight more than the individuals that got more sleep.

Positives of Sleep:

  • Increased energy and motivation
  • Decreased hunger and cravings
  • You’re definitely better looking (you know how when you come off a rough night of sleep people let you know that you look like you you had a rough night of sleep? Then you think “Yeah, I know, I was there asshole”)
  • Increased mood
  • Increased Productivity
  • Increased Sex drive (#nice)
Negatives of NOT Getting a Sufficient Amount Sleep
  • You get fat
  • You look rough.. No offense..
  • You have an increased appetite
  • You don’t want to do anything
  • If somebody speaks to you want to deck them in the face for no reason

Why You Can’t Sleep

Some of you may get angry and say “Look bro, I want to sleep. I just CAN”T!!” That is understandable. There is nothing worse than rolling around in bed for hours, or waking up at 4:00am and not being able to fall asleep.

Let me try to help you understand why. Usually an inability to sleep has to do with an imbalance in blood sugar. For example, let’s say you eat dinner at 7pm, and you plan on going to bed early because you feel exhausted from a long day. However, come 10:00, 11:00, & 12:00 o’clock you feel wide awake! Why? When you go for that extended period of time without eating your blood sugar levels drop. To combat this, your body releases stress hormones (adrenalin, noradrenaline, and cortisol) to raise your blood sugar back up. This causes your mind to feel alert and wide awake.

Something else that stimulates this response of your stress hormones is light. Yeah dude, light. So when you are zoning out at night by watching TV or surfing the web you are steadily increasing those same stress hormones to keep your brain alert and awake.

“Sooo How Do I Sleep Better?”

Remember, we are all different, so you may have to do a little experimentation to figure out what works best for you.

  • IF you are the type that stays up at night here is what you do; Eat a little bit of carbohydrate before bed. This should spike your blood sugar to help you fall asleep.
  • IF you are the type who wakes up frequently or wakes up at 4am here is what you should do; Eat a little protein &  fiber before bed. Protein stabilizes blood sugar for a longer period of time helping you stay asleep at night
  • Keep the lights low: I know it’s tempting to watch TV or surf the web to “calm down” before bed, but here is what you should do instead.
  1. Dim the lights, or light candles
  2. Read a book
  3. Have sex (the candles set the mood and everything)
  4. Do some visualization exercises: Many successful people (Muhammad Ali, Curtis “50 Cent” Jackson, MLK, Michael Jordan) all say that they saw their success in great detail before it ever happened. Take time to close your eyes and picture vividly the success of your future.
  5. Dim the lights on your computer if you must be on Facebook
  6. Take a hot shower
  7. Study
  • Yogi Bedtime Tea: This is a favorite of mine. If you put 4-5 bags in 8 oz of water it is similar to taking a small dose of Xanax. Good for relaxing before bed. You can get this at the grocery store.
  •  Magnesium (Glycinate)- This can be found at GNC or Vitamin Shoppe or even Walmart. Taking Magnesium before be is a great natural way to relax your muscles & calm the nervous system.
I always want to hear your comments about my blog posts. Tell me what you do before bed to help relax.

College can be stressful, nerve racking, full of uncomfortable/awkward situations, generate anxiety and depression. I know this through my own experiences and just by observing other people. I love to just sit back and watch people in certain situations, and how people respond completely different from one another in the exact same circumstances.

We all get stressed/sad/happy/angry from different things and to different degrees. My stress levels don’t really rise that much during finals week or in a social situations, but I get sad/anxious when I think about my ex-girlfriend, or when I have $4.36 in my bank account, or when I eat a big ass pizza. We are all different in what brings our mood down just as we all seek different outlets to make ourselves feel better.


Some people smoke, some people drink, some people take anti-depressants (which is becoming way more prevalent unfortunately), some people play games/sports, some people exercise, some people (not a lot of people I know) read, and so on. Some of these are probably healthier outlets than others, but I am not here to judge. How people deal with sadness or anger is their business, and people are going to do what makes them feel good because that is what us humans do; we are pleasure seekers.

I wanted to talk about this because I recently came across some interesting research facts. It has been shown that exercise increases mood BETTER than anti-depressants such as Prozac. How interesting is that?! Pushing around heavy shit or running around actually makes you happier than “happy pills”. Plus, as a bonus, when you are exercising there is no voice talking really fast  that says “side effects may include: increased chance of heart disease, internal bleeding, or possibly death”. I know you know what I am talking about, right? Those medication commercials where they list all the negative side effects at the end of the commercial as quickly as possible with a screen shot of a happy couple walking on the beach. yeah.. maybe that was a dumb joke…

So based on how you are feeling, different types of exercise can cause different types of mood change.

Lifting Weights -> Improved Confidence

Running/Longer Duration Cardio -> Increased Mood (Feeling depressed? Go run a stadium!)

Sprinting/High Intensity -> Decreased Anxiety

Research continues to show these positive results correlated with exercise. I personally swear by this! If I pump massive iron (or lift weights that maybe aren’t so massive) I have a new renowned swag of confidence when leaving the gym. When I start to feel kind of sad I will go do a stadium workout (longer duration cardio), and all of a sudden I will be in a great mood. And when I do sprints I feel very calm and peaceful. It is truly astounding!

For me, it is easy because I love to exercise. A lot of people HATE exercise or “mean” to at the end of the day, but are too tired in the evening from a long day. I get that for many people it isn’t easy to consistently go to the gym, but for those days where you are in a funk use your negative emotions to push hard in the gym or out in a field or in your dorm room. Research has also shown that exercise helps with:

  • Cognition: Exercise increases blood flow to brain which helps creativity, problem solving, and smooth talking the hunnies (or guys for you ladies reading this)
  • More Adaptive to Stress: Those who exercise are more emotionally stable which can lead to healthier relationships, and cause people to be less likely to “lose it”
  • Living Longer
  • Prevent Disease: There is NO better drug for ANY disease. Including cancer; people who exercise tend to be less likely to get cancer, and those with cancer who exercise have higher survival rates
  • Mood Enhancement: There is no better mood enhancer than exercise.
  • Better anti-inflammatory than asprin
  • Having Sex: You can mess with all the Viagra you want, but exercise is the BEST thing to do for stronger erections and higher sex drive. Drugs, alcohol, and being overweight are all a bad deal for your sex life.

I hope you guys found these research results as interesting as I did. What kind of exercise do you do? What is your stress free outlet? Leave a comment below 🙂

My “Day in the Life” blogs seem to get a lot of positive feedback for some reason, so I figured I was due for another one. For most college students around the U.S. this is the last week of vacation before classes start. Going into my little “winter break” I weighed 197 lbs, and was looking SUPER fly (I thought so anyway..) when I checked myself out in my bathroom mirror. My energy was high, my confidence was nice, my brain was sharp (from all the books I have been reading), and I was feeling good. I left NC to visit my Grandparents in New York on Christmas Eve, and then went home to Texas for a week to visit with family & friends. When I took my vacation I shut down completely.

Instead of eating oatmeal or eggs in the mornings, I ate French Toast & waffles. My dinner turned from Steak & Asparagus to those DiGiorno frozen pizzas (with stuffed crust, soooo good), and instead of a casein shake before bed I would crush a bag of chips…. with dip…. As for my workouts? Pretty much non existent.. I attempted a couple pathetic workouts at home, but my energy was so low I just called it quits & put in a couple hours of Sportscenter.

I DEFINITELY enjoyed myself though. I had a party with my Mom’s side of the family on Christmas Eve, and party with my Dad’s side Christmas night. THEN I threw a party at my house in Texas for New Years! I am always down for a good party, but it definitely took a toll on my body and mind..

Here was a sample day of my vacation..

12:00pm Wake up

12:05pm Drink a cup of coffee

12:11pm Pick up book

12:12pm Put book down

12:13pm See whats up in the sports world

2:00pm Still on the couch, so I make those Eggo waffles…. five of them..

2:30pm Attempt to workout

2:40pm hit the showers

3:00pm Go hang with friends

5:00pm Go to a Mexican Restaurant: Eat 2 baskets of chips (with salsa), order a big ass Margarita, eat some enchiladas..

7:00pm Go be social….

Not that there is anything wrong with a day like that, but 10 in a row of doing NOTHING seems a little extreme.. I currently weigh 184 lbs, and have next to ZERO energy.. So I lost 13 lbs, and my mind is exhausted!

Got to kick it with my bros a little bit! 

That’s called a “Lavender Lemonade”, and it’s a small possibility it’s mine…

This week I am back in NC, and in “recovery mode”. To get back on track here are the things I am doing this week:

  1. Write down workout schedule & diet: It I write stuff down I am more likely to do it. The ONLY thing I feel like doing is sitting on the couch, so when I write a schedule down I feel guilty if I don’t stick to it. This helps me get back into the flow even when I’m not feelin’ it.
  2. Drinking Water: Not a little bit, but A LOT of water. I made an investment in one of those big ass gallon water bottles to help get my metabolism back on track & rehydrate after 10 days of dehydrating, booze and salty-ass food.
  3. Eliminate the “junk”: I am putting down the sweet & salty snacks down, and getting back into my regular diet.
  4. Read:  I have never been a big reader, but I have been forcing myself to read as much as possible so 1) I can use smooth words when making moves on the ladies 2) become a more interesting person, and 3) “With knowledge comes confidence”. I stopped reading over my vacation so time to get back into it!
  5. Wake Up Early: Starting my day earlier makes me feel more productive. Maybe that’s just me though..

How are you guys “detoxing” from your vacation as you get ready for school to start? Let me know at

I just launched my first ebook The Dorm Diet this past Friday, and it’s selling like crazy! So I figured I would write about a different diet today. A lot of people who oppose CB are the body building type, and they say two things to me:

  1. It does not matter WHAT you eat as long as you do not surpass your daily individual caloric needs.
  2. You can eat whatever you want post-workout because your body is extremely insulin sensitive. Meaning all that food will go towards muscle building.

The fact of the matter is that BOTH of those are very true, and this is actually the base for one of the four diets in my ebook. BUT to see how their diet actually worked first hand I went ahead & followed these guidelines for  ten days. My sister got me a 4.5lb box of sour gummy worms for my 21st birthday, and I definitely was not going to let them just sit there, so I crushed the whole box over the ten day experiment.



In ten days I DID gain some muscle mass! However, I was also lifting HEAVY, so that probably helped too. Now, here is why I don’t recommend the body builders diet.

1) My energy level day-to-day was a lot lower than it usually is. It took SERIOUS work to get my ass to the gym.

2) My face started to break out. This is because food has a direct connection to acne. Interesting right? Check out the book “The Dietary Cure For Acne” by Loren Cordain .

3) My cravings were OUT OF CONTROL! I wanted pizza, burgers, popcorn, chips, & a bunch of shit like that I haven’t craved for awhile. I did hold myself back from eating all of that because I had to stay within my daily caloric intake, but it was difficult. I definitely wouldn’t have enough self-discipline to do that for more than 10 days.

4) I began to develop bacne (Back-nee)- The acne that shows up on the face of adolescents begins to show up on your back.

**That was what put me over the top. I can handle low energy levels, a zit or two on my face, and cravings for a little while, but when we are talking about bacne I can’t handle it anymore.**

So the point is that that diet does work for those of you looking to put on size, or get into the body building world, or are in your twenties & have a wicked fast metabolism. However, the fact is that food has a much bigger impact than just getting fat or gaining muscle. Food affects our energy levels, cravings, acne, and stress levels……and bacne…

Interestingly enough I am back on my regular diet now, and have been for the past couple days & my energy is picking up, my cravings are going down, my bacne disappeared, and my abs are becoming more defined.

Me & my sis, Jill, out on the town for my 21st! Don’t we look fly?

Do you guys feel change in energy when you eat? Let me know how you eat at

Ladies, ladies, ladies I wrote a blog about females & weight lifting a couple months ago, and to this day is STILL my most viewed blog. My second most viewed blog is a guest post by writer, Kristi! On top of that, almost 65% of my Facebook fans (if you haven’t “liked” the page yet, you should do that! I heard everybody is doing it..) are girls, so as I was brainstorming blog topics today it came to me. Why wouldn’t I do another blog for my female support?!


However, my issue was I had no idea what girls wanted to read about, so I called a couple of my friends that are girls, and asked them what THEY would like to read about on College Body. The answer I got was this:


“How to get a nice butt”


Well okay then…. Here is an awesome workout to get a “nice butt”.


Step-ups 10/leg Holding Moderate Weight DB
Barbell Squats 12 *Done immediately after the step-ups; complete 4 rounds.


Barbell Lunges 10/leg You can do walking lunges OR static lunges
Switch Jumps 10/leg *Done back-to-back 4 times


Squat Jumps 1 minute *1 set

Finals week is approaching for most universities. Finals week of both spring & fall semesters are probably the  most stressful weeks of the year for college kids, so I wanted to hook you guys up with some tips that will help keep your stress levels low[er]. I blogged a couple weeks ago about stress control and late night tips which could probably both apply to this INSANE week, but finals week is a different ball game than just pulling ONE all nighter, or reducing stress throughout the week. If you want to do well on these exams, stress & late nights are going to be a part of it no matter what. Here are just a couple ideas to help you survive the week a little better.



BCAAs- BCAA supplementation has been shown to maintain muscle mass (and even build muscle!), decrease hunger & cravings, and balance blood sugar. This will prevent you from snacking on Reeses Peanut Butter Cups. When I don’t get enough sleep, and am also in stressful situations I find myself eating this stuff called “Party Mix”. My grandma always sends me the stuff in care packages, and although I LOVE it I can usually prevent myself from eating it until its late at night, and I am stressed for an upcoming exam. Ever since I started taking BCAA’s they have decreased this EXTREME craving! So now I can focus on studying AND not get fat. Right?!

Drink Options- This is ESSENTIAL! Most colleges libraries, book stores, or wherever else you may study have little coffee shops. When choosing drinks, here are College Body’s recommendations:

  • Do’s: Tea, Black Coffee, Water, unsweetened cocoa mixed with hot water (add stevia to sweeten). (Note: cocoa helps to naturally increase the brain chemical dopamine, which helps boost mental focus, drive and motivation=good to studying)
  • Don’t: “Triple Dipper Creamy White Chocolate Mocha Latte” (not sure if that’s real, but you know what I’m talking about, right? Those type drinks will KNOCK YOU OUT in like 20 minutes), sugary energy drink (If you MUST go with your energy drink, maybe try sugar free?),

Short breaks- You will retain more information if you take short, frequent breaks. Take 3-5 minute breaks every 30 minutes. Research shows that you retain the most information at the beginning & end of studying, so eliminate the middle!

Study Alone- This just may be me, but every time I get together with friends to study I just started talking about Chris Paul’s points per game, or about food, and never get any studying done. If you buckle down, and study by yourself you will probably learn the material in half the time!

Water- Stay hydrated!

Power Naps-20-30 minute naps are shown to rejuvenate you, and help you feel more alert. However, if 20-30 minutes turns into 2-3 hours, you may end up feeling sluggish so keep ’em short. Unless of course you pulled an all-nighter and finally get to sleep…in that case, go for it.

Up your brain food! Omega-3 fats from foods like salmon and walnuts (or a fish oil supplement) can boost brain power. This is less of an immediate response so try to include these in your diet regularly. Also, maintaining a steady stream of healthy carbohydrates like those from oats, brown rice, fruits, veggies and potatoes (if possible) is important for feeding the brain, so think about eating some healthier carbs every couple hours, preferably ones with a little fiber, not Sour Patch Extremes.

Best Protein Bars

Posted: November 7, 2011 in Don't get fat, Get healthier, Stay lean

A year ago, I would wake up, eat one of those Nature Valley Bars or Nutri-Grain , and call it a good breakfast. I am sure many of you do, or have done, the same thing. Breakfast bars are a good deal, no doubt. You can wake up five minutes before you have to leave to go to class, throw some in your backpack, and make moves. However, the problem with bars like those is that after you eat one, you are hungry 15 minutes later. Last year my morning schedule looked like this:

  1. Wake up
  2. Eat Nutri-Grain bar (blueberry, just fyi)
  3. go to first class
  4. CRUSH extreme amounts of Chick Fila.
Which is a bad deal for staying lean. When looking for bars to keep stocked in your dorm room I recommend following Metabolic Effects “Label Rule.” The rule says; take the total carbohydrates, subtract out “sugar alcohol,” subtract out the total fiber from that, and subtract out the protein from that. The number you get should be <=10. The lower the number is, the better. So check out the example below of my blueberry Nutri-Grain Bar:

Total Carbohydrates (24) – Sugar Alcohol (0) – Total Fiber (3) – Protein (2) = 19 

*Bad deal…

When the bar is higher in protein & fiber it helps you stay fuller for longer, so you don’t destroy two meals at Chick Fila. Staying fuller for longer helps to prevent over-eating, which in turn helps to prevent getting fat. Unless you are carbing up after a brutal weight workout, use the label rule with anything that has a label to keep your waistline in check.

Think Thin: These are my favorite of all of them. I get the “creamy peanut butter” flavor.

  •  SCORE: 23 (C) – 11 (SA) – 1 (F) – 20 (P) = -9

Tanka Bar: These are kinda like a spicy beef jerky.

  • SCORE: 7 (C) – 0 (SA) – 1 (F) – 7 (P) = -1

Power Crunch: These are a wafer type bar with a ton of different flavors.

  • SCORE: 10 (C) – 0 (SA) – 1 (F) -13 (F) = -4

Balance: Again, there are a ton of different flavors, but the “Cookie Dough” is my favorite, so that is the score shown below.

  • SCORE: 22 (C) – 0 (SA)  -1 (F) -15 (P) = 8

Luna Protein: The score shown below is the cookie dough flavor just because that is the kind I get.

  • SCORE: 21 (C) – 0 (SA) – 3 (F) – 12 (P) = 6

One last thing to watch out for are sugar alcohols, like maltitol, xylitol and erythritol. They are natural alternative sweeteners but they are not absorbed completely so while they are better options for fat loss than regular sugar, they may cause GI upset, gas, bloating etc so try to keep it to 1 bar/day if it contains sugar alcohols. Just sayin.

My blogs seem to blow up when I tell you guys personal stories, so I figured I’d share a day in the life of DC. It’s interesting, ever since I started College Body my conversations with a lot of my friends have changed. For some reason I get the impression that they think I am the “health police” or something like that. They always say things like “Yeah dude, I have been trying to hit the gym 4 times a week” or “I exercised today!” or “I have a salad with grilled chicken for dinner” or “you would be so proud of me, I have been eating healthy for the past 3 days!” When the case is, I really don’t care. Not to say I don’t care about you guys, just that I am not checking up on you or trying to make you guys feel bad, it’s up to you how you eat and sometimes we eat healthy and sometimes we crush Wendys. To each their own.

Personally, I chose to eat a little healthier because it makes me feel happy, confident, and energetic. When I eat a big ass pizza I can actually feel a difference in how I feel mentally & physically, and it feels like shit. However, that doesn’t mean I am going to judge somebody, or get mad at them, or stop talking to them, or something like that. Also, I have plenty of moments when I just eat whatever I want, so it would certainly be hypocritical to judge somebody else for eating potato chips when I have fantasies about Lays Salt & Vinegar chips. Anyways, here is a day in the life of me attempting to be healthy. Hope you enjoy:

Saturday: October 29th

*Every Saturday I teach a class at 8:30AM, however this Saturday it was cancelled, so it’s a a bad deal because I don’t make money. However, I look at the bright side! I get to sleep in!!

8:06am DC (me): zzZZZzzzZZz

8:07am *Phone rings*

Jill (sister): Hey! Are you teaching the 8:30?

DC: Nope, it got cancelled.

Jill: Oh Okay, what are you doing?

DC: Sleeping

Jill: Do you want to teach at Fitness 2K at 9:00?

DC: Sure

8:10am So much for sleeping in. I guess I’m down to make some cash money though!

8:15am I start off on a healthy note. I drink a protein shake (25g protein & 5g BCAA)

9:42am I get home from my class. I eat 6 whole eggs, and 1/3 cup of oatmeal with a cup of blueberries.

10:00am I get a cup of coffee (Coffee is great for a pre-workout drink, and is shown to accelerate fat loss during your workout!)

11:00am I go pump massive iron. My workout is below! If you guys were wondering (if not, that’s cool too)

  • 80 Power Cleans (VERY Light weight)
  • 50 Inverted Rows
  • 50 Dips
  • Abs
*Somebody was telling me about the “300 workout” where you do 100 reps of three different movements? I don’t know I didn’t really get it, so I made up my own 300 workout. However, as you can see I was well short or the 300 reps..
11:59am I drink another shake (50g protein, 5g BCAA, 5g L-Glutamine)

12:40pm My sister Jill & I go and grub! Look what I got! It’s and egg white omelet with sausage, bacon, & steak! Manly, I know.
*Still eating pretty healthy… BUT also manly!
1:30pm I train a client
2:31pm I meet a friend at Buffalo Wild Wings to watch football
2:40pm I order 12 wings, a big ass basket of french fries, and ranch dressing to dip in (because I definitely need that, right?)… It’s starting to go down hill.
4:00pm I go back to my friends house to watch football, and have a drink.
4:02pm I go to the fridge, and grab one of those fruity drinks. You know, those Smirnoff things that you would get verbally attacked for having at a party if you’re a dude.
4:03pm I begin to drink the fruity drink. I enjoy it. I lose “man points.”
4:16pm I finish the candy drink. I grab a real beer. I gain at least those half those “manly points” back.
4:17pm I remember I am ALSO watching football, and commenting on the game like an analyst. I gain the rest of the manly points back! I am very pleased with myself now.
5:00pm I leave my friends house to go with my sister & bro-in-law to my bro-in-laws parents house to eat… AGAIN!
*This is not any ordinary dinner either. This is an Itailian home so we eat…and eat…and eat until you either POP or leave.. I have cheese, bread, wine, pasta with meat sauce, nuts, and that’s all I remember before I went into a food coma…
9:00pm We leave the house to head back home.
9:10pm I kill water bottles for the rest of the night, and just chilled… kinda lame, but I was cool with it.
***So there it is. Not much going on, but as you can see I don’t eat SUPER healthy all the time. I grub just like everybody else on the weekends. Would love you hear your weekend stories! Email me at I want to put up a page called ‘Sunday Stories’ having the best stories of the weekend!

Benefits of Chocolate

Posted: October 28, 2011 in Don't get sick, Get healthier


Ladies, ladies, ladies I never understood the connection between you and chocolate until I recently read this Metabolic Effect Blog on cocoa. I then talked to the College Body Science team about the benefits of cocoa. Turns out all my ladies out there have it figured out! There are unreal amounts of benefits to coco, so I thought you guys might like to know them. However, all these benefits that will follow are for 100% organic cocoa (you can get this at pretty much any grocery store). Something like 85% dark chocolate is the next best, and milk chocolate is the worst. As you add milk or and decrease the percent of pure cocoa the benefits decrease.

“Don’t Worry, Be Happy”: Cocoa has a brain chemical phenyethlamine (PEA) , which is the thing in chocolate that makes dogs sick, but gives humans a feeling of euphoria. It also releases the chemical dopamine in the brain which can act as an antidepressant.

Study Aid: PEA & dopamine release in the brain is essentially what the “study drug” adderall does, so in a sense cocoa acts like a low dose of adderall.

Chill out: Cocoa increases serotonin which helps you relax. Interesting quote from the ME Blog “Another constituent found in cocoa that alters the mental state in a pleasurable way is anandamide, whose name is derived from the Sanskrit word ananda, which means “bliss”. This chemical binds to the same receptor sites in the brain as THC, the active constituent in marijuana.  It is no wonder that cocoa has the reputation of being an antidepressant, aphrodisiac and a calming stimulant.”

“Turn-on”: Yep, cocoa is an aphrodisiac in that it increases pleasures of the brain. It also increases blood flow to ALL body parts, including the genitals. Interesting right? From the science team: “PEA and dopamine flood the brain when we fall in love or have an orgasm.”

Induce cravings: Cocoa helps control the cravings we get for sugar or salt.

Weak Aspirin: Cocoa acts like a weak aspirin in that it decreases “blood stickiness.” Other benefits for the heart is that it decreases blood sugar (only shown in rat studies though, not humans), but definitely lowers blood pressure in humans.

Coffee & Cocoa?: Look I know some of you will refuse to give up your coffee, and to tell you the truth I am slowly ecoming a part of “Team Daily Coffee.” However, coffee is a stimulant, and it also depletes magnesium. I suggest maybe putting some cocoa powder into your coffee because cocoa is high in magnesium . Increased stress = decreased magnesium; increased cocoa puts that magnesium back into your system.

NO Explode: I am sure most of you have heard of the pre-workout supplement NO Explode. NO Explode is a Nitric Oxide supplement that puts you on the toilet before it puts you in the gym. I love NO Explode & other supplements along those lines because I do KILL it in the gym, but for those who take it, don’t even pretend like it doesn’t send you directly to the bathroom. So now, I will get back to cocoa. Cocoa can increase Nitric Oxide production, which increases blood flow during workouts, which leads to more blood to your muscles, which causes your muscles to work harder, which eventually leads to more muscle.

Drink Tip: If you like coffee & Bailey’s throughout the winter as one of your beverages of choice try Cocoa & Bailey’s thiswinter. It’s BANGIN’!!

“The ancient people of Central America, the Mayans and Aztecs, believed this plant could impart immortality”