P-Training: The Hottest New Trend in Fitness

We salivate every time a new fitness ad tempts us: Try this today! Get results tomorrow!

The fitness industry is constantly churning out the next quick fix. What starts as a desire to improve our health usually gets muddied by a desire to make money.

Unfortunately for us, the promise of instant results is frequently dishonest and disheartening. It holds us hostage in a perpetual cycle of hope and disappointment as we desperately guess about what will work now, later or ever.

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Build Your Nutrition From The Ground Up

This month’s blogs focus on building strong foundations in your wellness practices to set yourself up for success and to enjoy the freedom this yields. Understanding the basics of nutrition is essential to create a diet that serves you.

Many of us are confused about what and how to eat. There is a lot of information about nutrition available, and much of it is crap. The amount of contradictions among sources makes it nearly impossible to know what or who is correct. One article proves going vegan is the only way to go, while the next article proves that it is life-threatening. It is a mess out there.
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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

A Calorie Is Not A Calorie

Yesterday, while chatting with a long term client about nutrition, we came to the controversial topic of whether or not the calories from fruit effect our bodies the same way the calories from grains do. Our conversation got me thinking and I’ve come to this stance: a calorie is not a calorie. Let me repeat that again, a calorie is not a calorie. Stop counting them, stop trying to understand them and stop rating your workouts by how many you burn. In fact, from here on out, forget you’ve ever even heard of calories. Calories aren’t worth your time. This may sound shocking, but I never count calories and neither do many others who understand nutrition. Without counting calories I hover at around 12% body fat (that’s far above average). One of my colleagues eats over 3,000 calories a day from fruit alone and maintains himself at 5% body fat (that’s professional athlete level)! He’s not concerned with his calorie intake either. There is a lack of understanding in the health and wellness world which tries to sell everyone on the ole “calorie in, calorie out” lie. The amount of calories in a banana effect you differently than the same calories in ice-cream because they are bio-nutritionally built differently. If this weren’t true then “calories in and calories out” would be correct and we could all maintain healthy body weights by limiting calories . If you’ve ever dieted before (and who hasn’t) you know this doesn’t work. So let’s take some time today and look at how calories effect us and how calories are not calories.

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Fad Foods and Diets

Fad foods and diets- we’ve all heard of them, we’ve all followed them and we’ve all found that many of them are, well, simply fads. With so much information and marketing out there around health and wellness, it is hard, if not nearly impossible to know what (or who) to listen to or follow. Depending on where the marketing dollars are coming from, that’s usually what we are told to eat and what society begins to follow. First it was milk mustaches, then complex carbohydrates, then low-fat foods (which can be argued to have created our current obesity epidemic) and now we hear gluten-free and bacon is all the rage. Whatever it is, it’s not working and is mostly a bunch of crap. Why do I say that? Simple. Two-thirds of the American population is overweight or obese and our rate of preventable diseases is at an all time high. A shift must be made and it is not in the form of a “magic-bullet” or the newest fad.
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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Albondigas-Lentil Soup

Today’s quick and easy recipe is loaded with protein, veggies and is paleo (well, almost).

For lunch, I wanted something to really fill me up after a good workout, so needed a wide range of nutrients in my meal. That means it needed to have a lot of protein, a good amount of carbohydrates and some healthy fats. After working out I’m big on eating a full meal, I find that this helps reduce muscle soreness the next day and helps my muscles grow lean and strong.

Here’s what you’ll need in order to make this meal which will last you 3-4 servings;

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Sitting: The New Smoking

Did you know that the average American worker now spends more time sitting each day than they do standing?  The effects are evident. 2/3 of our population is overweight or obese, stress and preventable diseases are at an all-time high and for the first time in U.S. history, our children face the chance of being less healthy than their previous generation.

Sitting has been called by some the new “smoking” and here’s why:

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Carrot-Ginger Chicken Soup a la Trader Joe’s

Today’s culinary adventure was inspired by the left over groceries from last week’s Trader Joe’s run. It was one of those days when you look in the fridge and wonder what you can throw together before everything goes bad. I have the  tendency to spend $100 on groceries and then let half, if not more go bad and to waste. It’s frustrating, especially with food prices these days, but sometimes I just get to lazy to cook and opt for a quick chicken salad or burrito bowl after a long day of work. Sound familiar? I know the food in my fridge is healthier for me and that cooking for myself is one of the best health habits one can create, but I honestly just don’t enjoy cooking. So knowing this about myself, I try to create quick hacks to make sure I eat my groceries and cook more often than not. For me, this comes down to being efficient with food prep and cooking times. Here’s how I hack my food prep time…

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Four Big Nutrition Rules

At the end of 2013, I planned to gain 20 pounds over a three-month span; I would attempt to do so by drinking calories and adding grains and dairy back into my diet. My point was to show how much diet regulates our mental health and physical appearance.  I managed to gain 10 pounds in under one month before throwing in the towel. I started to break out in pimples, my energy levels were shot, I was irritable as hell and I generally just felt like crap. The picture below shows the results  of switching back to my regular diet of lean proteins, veggies and healthy fats with no dairy or grains, A.K.A.“The Paleo Diet”.  In three short months (without changing my workout routine or doing cardio) I dropped back down to my previous physique and feel better than ever. The way I did it was actually quite simple and only involved a few nutritional guidelines.  Here they are:

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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

5 Thoughts About Your Health You Need To Drop.

With so much information out there about health and wellness, everyone (including myself) thinks they are an expert, it can be confusing and even down right frustrating to know what is good quality information. You read an article stating a diet which includes meat has no effect on your cholesterol levels, then you read one the next minute supporting the opposite- both articles site sources and research which backs their claim, perfectly too. So let me share a little secret- most people don’t know what they are talking about when it comes to health and wellness and more importantly- what’s popular, is usually the worst type of information out there. Writers and researchers have a hard time dropping their own agendas and forget that we are all unique and what works for them, doesn’t necessarily work for others. Plain and simple, different people thrive on different types of diets, supplements and workouts. At the end of the day you really need to find out what works for you, follow information from a select few trusted sources, be willing to adapt and then go from there.

So in hopes of removing some myths around wellness, I’ve made this list, which (of course) is biased by my own point of views and agendas.
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Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.