Clean Eating Basics

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While there may be a lot of fad diets out there day, and all kinds of new diet trends that are constantly emerging, with everything from the ever-present Atkins, to South Beach, Weight Watchers and the like, to the now popular keto, and even paleo diets, clean eating has always been around. And it has proven results that last.


A lot of people hear the phrase “clean eating” and think it has to be a daunting process and feel like it is too overwhelming to even consider trying. But it does not have to be.  There are really just some very simple and basic concepts that, if you follow those, you will be well on your way to a healthier, cleaner and happier lifestyle in no time. Your health (and your waistline) will thank you for it.

  • Avoid packaged and processed foods wherever possible

What you want to be looking for here is salt, sugar and fats. Most of these foods are loaded with them, not to mention a plethora of chemicals and preservatives that you couldn’t pronounce without a degree in chemistry.

  • Pick real foods – ones that look the way nature intended them

If you can look at a food and tell what it is by it’s appearance, it is a good choice.  Seasonal fruits and veggies are always good choices.  Frozen fruits and vegetables are good options as well as long as they are sans sauces.

  • Cut the sugar umbilical cord

I know, I know. We all have that inherent sweet tooth. It is just part of being human. But next time you find yourself craving those sweets, grab a piece of fruit instead. Whether it is fresh or dried, there is a reason it’s called nature’s candy.

  • Watch out for trans fats and limit your saturated fats
  • Cook and eat at home whenever possible
  • Stay hydrated – water is your friend
  • Limit caffeine and alcohol – trust me. Your body will thank you for it later.

See? It really is not as overwhelming as you thought. And there are literally TONS of amazing clean eating recipes all over the internet.  Within a couple weeks, you won’t even miss the old stuff.

Time To Tow!

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So after traveling around the mid west for about a month this year i ran into some serious car issues just outside of St Louis.  I should have know it would happen, we had such a great trip going on and had a lot of good luck with planning, traveling and everything else. We were flying down the high way late for a stop at my sisters and bam! We blow out a tire.  Dam! it is a very strange and weird feeling driving on a flat for a bit because we couldn’t get off the road safely.

I have to give a big thanks to the best towing company in St Louis – Auto-One Services LLC 

George and his crew were the absolute best to deal with.  Auto One luckily specializes in tire repair and they were able to come get us, take us to their shop and fix the tire all within an hour. Seriously think about how fast that is! It’s unheard of really.  George was very professional and he charged us a fair rate and we were back on our.

The second thing about this leg of our trip that i wanted to talk about is the people of St Louis! I met so many helpful and friendly people downtown while we were shopping that I definitely would go back.  We went to a Cardinals game and the atmosphere there was amazing. I just can say enough good things about St. Louis.

So if you are ever in the that part of the country definitely spend some time in St Louis. and if you need a quick car repair look up Auto One Services!


All You Should Know About Fitness and Health

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More information can be found at


A person can show how they look at life in many ways. It can be the way they speak, or how they live their lives. A very subtle way to understand how people look at their own lives in to see the way they maintain their health and fitness. A person having born with a good health is considered a blessing. It’s important for the person that they maintain their blessed health properly and do not have any improper health conditions. A person’s health is his or her life is crucial to the way they live their lives as well. With the maintenance of a person’s health, it can prove to be vital for their levels of fitness as well

The Importance Of Maintaining Health And Fitness

When a person maintains their health and fitness, they are helping themselves on much higher levels. It is important to maintain one’s health. The importance of maintaining health is simple; staying healthy is important to have a good life.  When a person is unhealthy, they feel a lot of negative impact hampering their lives. These negative impacts take a lot of tolls on the body and their lives. It can be seen that a lot of unhealthy people are often ignored and deemed as lazy people. The importance of fitness and health correspond each other.  A person that maintains their health is also maintaining their fitness level. A proper maintenance of fitness can make a person healthier. Fitness is important for the body to function properly. A body that does not function properly is highly likely to be very weak and become sick more often. Without proper fitness, the body is also like to stop functioning their basic responsibilities. It is found that a body that maintains a proper level of fitness is also highly likely to contain a stronger and better immune system. When a person maintains their health they are at the same time maintaining their level of fitness.

Effects Of Maintaining Health And Fitness

When a person maintains their health and fitness levels, they can see changes instant changes and as well as long term and long lasting changes. There are many benefits to maintaining health and fitness. The most obvious benefit is that the person is able to stay free from diseases and other health related problems more often. A person that maintains their health properly is able to fight off viruses of many diseases as they are more likely to have a better and a stronger immune system. Maintaining a proper fitness level can help the body function better and increase the rate of growth and muscle build. A proper maintenance of health and fitness can also make a person lead a happier life. Everyone who maintains their level of fitness and good health always seems to have a more positive approach towards their activities in their day to day lives.

Best Way to Maintain Health And Fitness

The best way to maintain health and fitness depends on the person. The simplest and easiest ways to maintain the fitness levels and a good health is by daily exercises and monitoring diet.

Health and fitness is vital to a person’s life. To have a better and a happier approach towards life, health and fitness is a must.



Realtor’s That Perform.

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Today’s article goes to professionals that outperform in their field. I have been witnessing once such rocking performance from a good buddy of mine working at homes for sale in london ontario

He agreed to do a little interview on real estate for me to post here, so here is the transcript

“I hope you’re having a great week. For my part, it’s been an exciting week of helping people achieve their dream of owning a home – a home they can be proud of.

Over the past week, I noticed one question kept coming up: “Do I buy or do I build?”

The answer can be simple: It depends on your needs and desires.

If you are cash conscious, buying is a no brainer. Buying with the right team behind you is a painless process. The challenge is not so much the buying process itself as it is finding the right agent who can stand alongside you and lead you through the process.

Building, by contrast, is expensive and takes more time; but has the advantage of giving you exactly what you want. Buying is a better option if you are time conscious in addition to cash conscious.

There is no right or wrong choice here if you understand your preferences, desires, and resources. Here is the best part: The right plan with the right agent will help you get exactly what you are looking for regardless of whether you intend to buy or build.

“Do I buy or do I build?” Find the right agent first. The question will then answer itself”


I really think there is a ton of solid advice here in this article.  I never really realized how hard these agent work for their clients. I always kinda thought they just coasted along not doing much and just letting houses sell on their own. And truth be told he said there are plenty of agents out there that will do that and that’s why they don’t succeed and eventually just die off. It’s true I have seen it, just like a lot of other industries where workers get lazy, except in this case if they aren’t selling they aren’t making money.

In today’s market houses do not last long for sale and i think some agents do get away with being lazy but the great ones only thrive in these times. And make a lot of money. I tell you I paid a hefty price for my home!

Electrician Experiences

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So it’s not exactly a physical performance article but since I have nothing else to write about today I am going to right about our office renovations.

We inhabit a very old building here at FTL and were in some serious need of renovations. We also needed some extra space to grow here so lets start ripping apart walls!

This project was a long time in the coming and involved many contractors but I must say i was happiest with our electrical contractor in London over most of the other trades people. Not that they were bad but PDR Electrical took a lot of time with us and we really appreciated it.

PDR sat down with the blueprints with us and we actually reworked quiet a bit of it to save us time and money! Can you believe that? A contractor looking to save the client money? I have never heard of such a thing! We were very impressed to say the least. They actually cut a whole circuit out and about a day of work. Now don’t get me wrong they were not cutting corners, instead they just used their experience to make the whole schematic better.

That leads me to talk about schematics and experience. This is something we preach in a way here at FTL quiet a bit. You need to have a plan when it comes to fitness and performance and you need to always be learning and willing to make adjustments as you go along. To often we will half as a plan, put it into place then just set it and forget it.  Then after two months you realize that maybe you are not getting the most out of your workout or your time or whatever the case may be and you quit.  All along if we were just paying a little attention to the situation we could actively manage the plan and have much better results.  Who would have thought i could see the same parallel in home renovations!

The point is don’t put the blinders on


It’s something I always tried to teach my son when I was teaching him to drive. Driving the down the road looking straight ahead is easy. It’s so easy that you can do it for a long time and then not even realize where you are. You may end up at point b and not even remember the drive. Blinders. I always taught him to , yes drive straight and pay attention first and foremost the traffic in front of you but also ALWAYS scan your peripherals. Constantly looking back and for at what is going on around you — or what could potentially go on around you — is what will make you an excellent drive and quiet possibly avoid accidents and maybe even save a life or two at some point.

Anyway the renovations are just about down and we will be moving back into our brand new space soon so hopefully i will have lots of time and inspiration to keep writing on this blig site. Till then get off the couch, take off the blinders and get that body moving.

Camping and Working Out

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So summertime around my house means it’s time to get outdoors.

This means a lot of camping for my family, which means a lot of different – not so healthy – foods and of course a lot of beers around the bon fire. All extremely good things in moderation but i tend to take things to new levels — more often than i like to admit.


To help with my camping addiction we just picked up a new starcraft travel trailer from Huron RV. She is a beaut! 27 feet of pure camping heaven. full fridge, freezer, tub, shower, microwave, tv, stereo, heat and AC! sounds like i should just stay home because this is not roughing it! We are going to go on at least 4 or 5 trips this summer and break this girl in. Can’t freaking wait…

Back to the performance part… So i guess i am still supposed to blog about performance here aren’t i!? Things I like to still do when i camp to stay in shape are almost all old school things, and it is so easy to find something exercise when you are in nature. One of my favorite things to do is trail run. I will hike around through the day then the next morning tear the trails up in my runners to get a good sweat on. Some places we go have awesome beaches instead so you can always run them.  Once that s done i always like to get a little strength work in so my number one go to is the burpee. I know i know i am a bit sadistic when it comes to this suggestion, but burpees work and can sweat those beer and hot dog calories right off you! Make sure you get your push up in at the bottom and rock out a couple hundred burpees before hitting that bone fire that next night. You may come back form camping in better shape then you left!

Time to load up the new toy and head on out.

Perform well




Learn Martial Arts to Perform

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One of the biggest things in sports performance is discipline. You hear it all the time on team sports. You gotta listen to your coach, you gotta do what the team director says, you have to get out of bed on time to practice. You gotta have discipline.


Martial Arts is the epitome of discipline training. From the first lesson to the progression through the ranks you are drilled and repeatedly told you have to have heart and discipline. I have been training Brazilian Jiu Jitsu for about 5 years now and I absolutely love it and everything the training brings, but I honestly think the mental aspect more then the physical aspect is the most rewarding to me. I am not and have never been a patient person. I stress. I don’t sit down. I pace sometimes. And i used to over react to little insignificant things all the time.


Martial Arts changed me.


But after studying martial arts and really trying to understand it and the discipline that comes with it I am a changed person. Not only have I learnt this new incredible physical defense skill but it has overlapped into my daily life in so many wonderful and noticeable ways.  My patience have grown immeasurably. My focus is razor sharp compared to before i studied. My determination to excel in everything else in my life has grown in spades.  And i wonder why. why do you need to gain these tools from something external. Why can’t you just be that way.  I am not sure but I now have a greater understanding of the Japanese culture and can understand why they train to be disciplined. it helps with everything. You need to try it if you haven’t.


My dojo is also training in weapons. It’s call Kubodo and is also pretty cool! Check out this you tube video.



What Excuses did You Use Today?

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So I was reading this article on Thirteen Under Golf about this young kid named Bryson DeChambeau. This kid has had an incredibly weird and strange and not normal life. To Me. Or too many regular folks. But who are we to judge? This kid uses all the same length golf clubs. Everyone one the same!  Do you know what a freak show that would be on the PGA tour? Well, it doesn’t seem to bother him. No excuses from him. No whining from him.  I bet he gets tortured from the all boys clubs on the tour, but then again he is already better than half the tour regulars, as a matter of fact, he became the fifth golfer to win both the NCAA and U.S. Amateur titles in the same year, joining Jack Nicklaus, wPhil Mickelson, Tiger Woods and Ryan Moore. Regardless I am not sure what golf school would ever teach his way of doing things, but then again maybe they should.


So that got me thinking

What if we could all get off these excuses in our lives? what if we truly didn’t care what other people thought of us, or care what we going to get told if we said that thing to that person. Your know what I mean? How many dates would I have got in college if I would have just asked? Seriously! half of the time? 50% for this stud! I would take 50% of the time in most situations of life most of the time. We can’t we just get over ourselves?



I struggle a lot. But most of the time it’s in my own head. I think most people see me as a strong guy. I don’t most of the time, but  I am working on that.  My struggle today was getting to the gym at lunch but I made it. I mean how could iIrite a blog about performance if i let me daily excuses keep me on the couch! not performing there.

anyway here’s today’s workout..

daily workout 1
crush it!

Get out there an perform








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Welcome to FTL Performance.  basically a blog about performance workouts, foods and life around a garage. Will talk lots of things about day to day things happening in our lives. This is going to basically be a blog until we get our business off the ground!