Thursday, October 27, 2016

DON'T BE TRICKED... SKIP THE 'TREAT' (Updated: 10/27/2016)

"Revere your senses; don't degrade them with drugs, with depression, with willful oblivion. Try to notice something new every day, Eustace said. Pay attention to even the most modest of daily details. Even if you're not in the woods, be aware at all times. Notice what food tastes like, notice what the detergent aisle in the supermarket smells like and recognize what those hard chemical smells do to your senses; notice what bare feet feel like; pay attention every day to the vital insights that mindfulness can bring. And take care of all things, of every single thing there is - your body, your intellect, your spirit, your neighbors, and this planet. Don't pollute your soul with apathy or spoil your health with junk food any more than you would deliberately contaminate a clean river with industrial sludge. You can never become a real man if you have a careless and destructive attitude, Eustace said, but maturity will follow mindfulness even as day follows night."

Author: Elizabeth Gilbert                           R.I.P.  Eustace Mullins was a wise man.

It's here again. The holiday season begins with Halloween in just a few days. The stores have their 'goodies' everywhere, in every size, shape, and color imaginable. After Halloween, you'll find the same garbage intricately wrapped in 'fall' colors, just what we need, the same crap, different packaging, for Thanksgiving. If this isn't enough, you'll find the same trash elegantly wrapped the day after Thanksgiving, in festive Christmas colors. Same temptations, same unhealthy outcomes, year after year. It stays this way because of consumer ‘demand’, I say consumers should place their ‘demands’ elsewhere, perhaps, on issues affecting society, rather than the tastebuds.

Yes, I'm on one today, because every year we hear about the horrible 'cold and flu' season, flu shots are all the rave, and over the counter remedies are pushed on the public via store fronts, television ads, radio, etc., all "for our own good". REALLY? I mean come on. Labeling garbage as some type of food stuff, somehow makes it considered acceptable, allowed to be sold, and pushed in its own political way, at every location you can think of, and then for a remedy.... just buy over the counter drugs, get a flu shot, and miss a day or two of school or work. Interesting. If the government is so concerned for our health and well-being, why the hell do they create, manufacture, advertise, and sell alcohol, tobacco, and sugar laden trash to be sold everywhere, when they know this stuff does nothing but hurt people, harm societies, make them sick, become addicted, and cause both instant, and slow death. Hmmm.

The cost of healthcare is ridiculous. Eliminating the above would solve many problems, on many levels, in a society. Is the ‘cold and flu season’, really a cold and flu season? Or is it people consuming too much garbage during this 'Holiday' time (mid-October through mid-January), they run down their immune systems, and can no longer withstand the illnesses that come with a run down immune system?
Do you think the average weight gain of 5-7 lbs. yearly, during ‘the season’ is a coincidence? Much disinformation is on the internet stating the average American gains just 1 lb. during this time. Really? I’ve been in this business for quite a while, and 95% of clients coming to me ‘post-holiday season’, have gained at least 5 lbs. The only change that’s occurred the last few years are new clients coming in before ‘the season’ starts, in hopes of avoiding another 5 lb. gain, and instead, shoot to maintain.

Sugar does nothing for the body, absolutely nothing, but destroy the good (except if one has developed type II diabetes and needs the insulin ‘rush’, to survive. Yet, diabetes II is, itself, caused by overconsumption of sugar). Sure it tastes sweet, and we like sweet, but too much of anything is.. well, too much. Once upon a time, I used to have sugar laden cereals for breakfast, donuts, greasy fried breakfast wraps, etc., at lunch eat pizza, drink a shake, maybe a couple cookies afterwards, and dinner ditto the same type of fare, it wreaks havoc on the body. At the time I knew no better. Sure, I knew there were fruits and vegetables, but I never really knew of their value because I very rarely ate them. I was young, I didn't understand, I didn't really care, and did not see a reason to change, even though I was sickly most of the time. I made no connection it was because of the 'food' I ate.

Trust me, I know. I was a junk food junkie for years!!!!!! My health was horrible for years, as well. I had to begin to make a change because I had to, please, do not let this happen to you.

I challenge all 'TIGHTS' readers to accept the CHALLENGE, to not partake of the garbage this year. What is the worst thing that could happen? What did you say? You'll be healthier? Maybe lose some fat? Your complexion will be cleaner? You'll be happier? You'll become stronger when it comes to sticking to your other goals, as well? Sounds like a WIN-WIN-WIN to me, all across the board!!!

Yes, I believe it's okay to have a sweet every now and then, but it should be a rarity, not an everyday occurrence. Our taste buds are trained to crave what we feed them. You might actually have to go through a sugar ‘detox’, if you keep the ‘drip’ system going. I had to go through the ‘detox’, my system was so used to sugar. I had headaches for a couple weeks, was irritable, felt hungry all time, then one day it began to reverse, and the rest is history.

You know, back in the old days, bakeries were far and few. They were utilized for a special occasion, that one made the travel to the bakery to place a 'special' order and make their way back home to 'celebrate'. Now we have bakeries everywhere, baked 'goods' everywhere, and people are eating them all the time. Ditto candy bars, chips, ice cream, soda’s, etc. A society changes ever so subtly over time, and people don’t realize that unless they unite and stand up, speak up, and take action against the things, people, agendas, and so forth, then they are in the allowing of it.
If you want success with your training program, or to maintain your successes, and even progress, this matter needs to be taken seriously. Your body deserves it. You deserve it. Please, do not be mislead. 

It is indeed a Trick, there is no Treat.


Sunday, September 4, 2016


Learn how to care for shin splints
Shin splints seem to occur with everyone at one time or another. I believe shin splints are preventable, however, people don’t usually realize this until it’s too late.
If you’re already experiencing shin splints, know the same measures taken for prevention, can also help speed your recovery.


In other words, if you’re going to run all week, plan your runs. This means planning the distance, routes, intensity, and type of run. Also note the various surfaces you’ll be running on. Be aware of distances in both uphill and downhill, as well. Look over the week and be sure everything pans out. If you notice you’re running on a surface such as concrete or asphalt most of the time, you might want to vary it up and find a gravel path, track, or even grass, for various sections of your run. Hard surfaces can cause too much jarring, especially at long distances, and/or when fatigue sets in. Many runners once fatigued get become heavy footed, this puts the impact on the joints. Staying ‘light on your feet’, such as landing with control as a ballerina, moves the impact to the muscles. This is where many fall short, as their muscles fatigue they unknowingly begin transferring the impact to their joints. Hard surfaces multiply the impact.

Pay attention to the hours you’re putting in. Log intensity, days you did sprints, biked, hiked, climbed, etc. Be sure to spread out activities according to your training level and knowledge. Be aware of the signs of overtraining. Be aware of attempting too much, too soon. If you’re going to partner up or work as a team, be sure you’re a compatible fit, and the work is split according to athletic ability.

If you’re feeling ill, overtired, or just plain stressed out, use caution when exercising. It’s easy to become lax during these times, and loose attention to form, technique, detail, even breathing, which can lead to injuries faster than anything else. If you’re a runner and shin splints are a constant, have a Pro take a look at your stride, how your feet hit the pavement, follow through, and form. Remember to stay light on the feet, and stay in tune to the muscles working, and their level of fatigue.

Good shoes are a must. Just because shoes look like new on the outside doesn’t mean they haven’t seen their days. Make note of when you began using a pair of shoes, and keep a general log on the number of hours/miles you’ve put on them. Replace every 500-600 miles. Better yet, have several pairs of shoes, and rotate through them. Consider adding inserts if you can’t afford a new pair quite yet, as it can buy you some time, just be sure you try the various inserts to find the one that works best for you.

Also, many people throw their shoes in the washing machine figuring it’s safe. 
Washing, and especially drying your running shoes in a standard dryer, will typically distort their shape, due to the high temperatures of the dryer and the tossing about of the shoe. The heat alone tends to shrink the material of the shoe. In other words, it’s highly unlikely your shoes will fit properly in the end. There are many washing machines on the market now that could allow one to safely wash shoes, that is IF they have the proper settings: hand wash or a delicate might work. As for older models, it’s best to get a hot soapy washcloth and clean the shoes yourself. NEVER put your running shoes in the dryer!!!! I have a rack that sits in the dryer so shoes, hats, etc., are not being tumbled around, instead the dryer can be set for a low/medium heat and they dry in place as if left outside to dry. Air dry outdoors is your best bet.

Concerned about stinky shoes? Prevent it by ever happening by making sure your feet are clean to begin with, add a dusting of foot powder to the bottom of your foot, use ‘wick-a-way’ moisture socks, and add another light dusting of foot powder to the inside of your shoes. Remove you shoes immediately after training, loosen laces, pull tongue back, and allow them to air out. 

We all have different feet. A pair of shoes that started off okay for short distances, but wreaks havoc on long runs could very well indicate you need an insert. Most inserts found at stores will work just fine. Be sure to try several types, gel, etc., and replace accordingly.

It would be nice to think our structural system is perfect, however, sometimes we need an adjustment. The adjustment could very well be in the hips, knees, or ankles. Chiropractors can suggest specific exercises to strengthen the surrounding muscles around a loose joint to keep the issue in check, and eventually eliminate it. For instance, performing various types of calve raises will strengthen muscles surrounding the area of the shin.

Proper warm-up and stretching cannot be emphasized enough. Never shortchange yourself on your warm-up or cool-down, ditto pre and post-workout stretches. Be sure to include a direct stretch for the shin(s) as well. Basically, this involves standing on both feet. Slightly bend your right leg, and tuck your left foot back, placing the top of the foot onto the floor. Simply rotate through the shin area until you feel a good stretch, repeat with your other leg. Be sure to stretch and utilize the full range of motion (ROM) regardless of the stretch you’re doing.

8. ICE
After any type of intense or long duration workout, ice can help reduce swelling and in turn, lessen and even control pain. I don’t suggest using anti-inflammatory medications, or painkillers, both have negative side effects and take a toll on the liver. I suggest icing the first 24 hours as much as needed, and continue a few times a day for up to three days. At this point, I would introduce hot/cold applications then massage the area entirely. If progress has not been made in 14 days or a bit less, I’d see a doctor to make sure you haven’t done some other type of damage.

Be sure to include lean meats, fish, dairy, fresh fruits and vegetables (especially the dark green leafy kind), whole grains, nuts and seeds in your eating plan. Berries are high in antioxidants so be sure to munch on them as a snack. Nutrients are necessary for repair and rebuilding of damaged tissue, and cells. Be sure to include healthy fats from fish, nuts, and avocado's  as well.

Homeopathic remedies are safe, non-toxic, and are not habit forming. Two I suggest using for shin splints and/or any type of trauma to physical body are:

- Arnica Montana
- Magnesia Phosphorica

Both can be found at a health food store. Take according to the directions on the bottle. Arnica Montana is also available as a gel and cream to work into the skin of the affected area, as well.

I’m not a big fan of taping for shin splints. I feel it’s best to allow them to fully heal, and make sure the above items re all on track for preventative maintenance, however, I realize some of you must run whether you want to or not such as military, etc. In this case taping could save you a lot of pain. Here is a link to help you learn how to wrap properly for shin splints:

We must be aware of our exercise habits, eating regimen, rest/sleep cycles, and mental state of mind. All keep us in good health, and reduce our chances of injury by simply being mindful of them. When you feel pain STOP what you are doing and figure out where the pain is coming from, do not ignore it. Pain is the body’s way of letting us know something is amiss. If you have shin splints, have taken time off, and are beginning to exercise again and feel pain, stop. You need more time to heal, and healing cannot be rushed. Go swimming instead, biking, take advantage of other opportunities, and allow your body to heal.


                                                                    Jill Nix N.H.D., M.H., T.B.M. 
Special thanks to J.R./Crew

Most of the important things in the world have been accomplished by people who have kept on trying when there seemed no hope at all.”   
- Dale Carnegie

mind·set or mind-set  (mīnd′sĕt′) n.
1. A fixed mental attitude or disposition that predetermines a person's responses to and interpretations of situations.
2. An inclination or a habit.

Mind Set 
I’m choosing to separate the word mindset into two distinct words to help further illustrate its meaning: The mind is literally ‘set’ apart on various attitudes, behaviors, thoughts, assumptions, learning styles, preferences of all kinds; food, drink, mate, hobbies, homes, automobiles, hairstyle, clothing, television programs, music, etc., to politics, economics, education, healthcare, parenting, travel, and on, and on, it goes. One’s mindset is literally the basis from which ALL decisions, beliefs, actions, and understanding are based. It is the ground from which one has firmly sunk their feet in as a giant redwood tree, to ultimately determine what is ‘good, ‘bad’, in between, and steer the individual’s life for all their days. 

With this in mind (no pun intended), would it not be wise then to frequently assess one’s mindset? Say you willingly allowed another individual to make literally ALL your decisions for you, for your whole life. Would you not carefully choose WHO this individual would be? Of course you would!!!!! 

Likewise, one needs to frequently assess their mindset.


We each come with our very own mindset, however, through one’s upbringing, mindset is swayed and conditioned ever so subtly (or perhaps, in some cases, not so subtle at all). Parents, friends, neighbors, teachers, television, movies, books, newspapers, magazines, even such things as the internet with its easy access, can pull up an array of articles that read through enough, can change alter one’s mindset.

However, the mindset unique to the individual never leaves, although it can be deeply buried. You can look within your own family and find similarities of mindset, but you can also find stark differences, as well.

It’s common for me to ask my coaching clients to watch the movie, “The Truman Show”, starring Jim Carrey. It’s about a man who was born and immediately, put up for adoption. A movie director adopted him with the sole intention on making a television show of his life, without the kid ever knowing about it. The director set up a small studio, hired actors and actresses, and it was televised from day one. Soon, the babe grew to a child, and a child to teen, and teen to a working adult. His ‘wife’ was a hired actress, as was his best friend. The set by this point grows to an enormous size, with street lay-outs, and so forth, and is all enclosed in a  huge dome where the artificial sun rises and sets, and weather can be manipulated…… but Truman believes this is real, however, he has nano moments where something just doesn’t seem to be right (his internal mindset getting his attention), but he can’t quite put his finger on it, so he decides to start paying more attention to what is going on in the world around him; the people, environment, and so forth. It has a delightful outcome, as he finally discovers the truth. Good flick, check it out, as much can be learned from this simple movie.

Just as Truman, we are all more or less, raised the same way. We take for granted what mom and dad tell us is true, what we’re taught in school is true, and we believe it because this is what everyone does, and it simply is just how life ‘IS’. Or is it?

“Mindset is how a person is predisposed to look at reality, and that predisposition can’t really be laid out on a piece of paper. It is not an organized step by step program. But nevertheless, it is mindset, and it is the way a person views reality. 

This mindset, ultimately, organizes one’s reality. Not only does it organize the    
aspects of it, the basic components of it, but it also places limitations on it, as if to say reality can go this far, but no further. ”  - J.R. 

People who have similar mindsets often find they have much to talk about. People who do not share a similar mindset can find their relationship a bumpy road if they are not willing to understand the others ‘perspective’, meaning mindset, or it can be a real learning experience, and provide for further growth if both individuals are willing to be open to the possibilities. 

I believe the divorce rate would be much different then one out of every two marriages surviving, and for many that still remain married, that is exactly how they view it, as survival. This is the first indication of importance, as a society, that mindset plays in one’s life, and the huge impact it has on outcomes of an entire society.

Marriage is a topic in and of itself, however, I will say this; many marriages fail because one of the partners has begun to shift their mindset. The other partner then has one of two reactions: 
  1. Be open to the mindset and try to understand where the other is coming from, or 
  2. Be offended by the change in mindset, take it personal, remain fixated on their own mindset (not willing to even consider any other options, as they know they are right, and so forth). This is where trouble begins. 

Partners in a marriage have a choice at this point. The one who is changing their mindset either learns to be quiet about it and do things separately from their spouse to keep things ‘peaceful’, or they ‘stay the course’, and continue on their way regardless of what their spouse feels about it. Remaining quiet to appease one’s ego only causes one to suppress how they really feel, and they will not be happy with their marriage in the end. 

By speaking up and living the new mindset, they feel freedom, yet it causes friction within the marriage. This is just one example of how mindset can impact a persons life.

Mindset implies how one feels, how things are set up, how things operate and what one is supposed to do or needs to do, to navigate their limited picture of reality. 

“Well, I go here, and then I should do this, and then, if that happens over there then I should try and do that”, you know, people try to navigate the best they can given their mindset.”  - J.R.


People are dedicated to their mindset, they pledge allegiance to their mindset, loyalty, and bow down to their mindset. They pretend there is nothing else to see except what their own mindset shows them.  

For many, making the effort to really understand another’s mindset or attempt to change the basic structure of the nature of reality in any way at all, would be ‘strange’, ‘weird’, ‘futile’, ‘puzzling’, and even confusing, as it is asking that person to leave their cherished, cozy, comfort zone.

Billions of people have tremendously dense, heavy, mindsets. 

“Well, this is reality, this is my life….. , I mean here it is, this is what you’ve got to work with, this is ‘the hand’ you’ve been dealt with.”

Mindset can be your personal key to unlimited experiences, education, and personal growth, or it can be your biggest barrier to living a full, creative, adventurous life.

All of this is rarely observed by the person himself. Within their mindset lies the ‘operating instructions’ that one goes by, but doesn’t frequently investigate it with any serious intent, if at all.


The easiest way to ‘get out of the box’, is to start looking where you do not usually look. Question everything in your reality. Just because someone wrote a textbook doesn’t mean it’s truth, hell anyone can write a book, and they do. Think for a moment about my newsletter on SKEWED PERCEPTIONS, particularly, the few paragraphs about who makes the laws, and owns the media, and politicians. Well, guess what? These same people also ‘own’ the educational system, and have for a very, very, long time!!!! That’s right. These wealthy people (who got wealthy by deceiving masses of people via perception/mindset), created  organizations such as the National Education Association (NEA), and many other organizations and publishing houses that have ‘their’ people writing the books, tests, teaching modules, and the finished product called curriculum, such as Common Core. Don’t believe me? I’ve done my homework, perhaps, you will do yours.

Now, say you had the funds to do the same thing. Imagine the difference in the outcome of the education of an entire nation. Do you not see where this has a tremendous impact on not only one’s mindset, but an entire nation? Let’s say history books contain less than 1% truth. Even if you do not believe this, just ‘pretend’ it’s true for a moment….  you can’t help but wonder, “So, just what in the world is the history of this nation? World?” Hmmm.

I throw this out there because this is exactly what opens up a CAN of worms for you to start looking at, and allow your mind to expand. Let’s face it, how many people question their ‘reality’?

You must realize, one sets their mindset largely upon what ‘exists’. Period. If it exists, it’s real, and therefore a position of mind can be taken accordingly, but if it cannot be seen, heard, touched, etc., no one talks about it, well…. it doesn’t exist unless we read about it, or watch a movie…… and just who’s writing the material? Making the movies?  The same jokers running a number of scams that people believe to be ‘legit’. 

Are you getting the picture?  

Okay, I’ve taken the long route to convey a simple yet profound lesson on mindset. Now, let’s move on to how this affects you:

  • Are you married?
  • Looking for a partner?
  • Have kids? The more kids, the more complex the mindset equation becomes.
  • Have values? Morals?
  • Goals?
  • Eat?
  • Drink?
  • Train? 

The list is as long as there are things that exist (that you both comprehend, and do not yet comprehend).

Your mindset can hold you prisoner, cost you pain, or bring you joy, growth, and be the driving force behind each and every one of your successes.

In fact, working with people for over three decades, I can testify to you first hand how the goals of many athletes, business people, teachers, entertainer’s and health care professionals (to name a few), were like a horse with a carrot dangling in front of their face. They worked hard, very, very hard… for years, but never really got a grip on actually reaching that one goal they strived for in numerous ways over the years, until they began to change their mindset. 

I asked them, purposely, to read material contrary to what they believed, agreed with, and so forth. I had others in the media go out and interview people whose position on a topic was controversial to their own.

I’ve asked writers to write something completely different from anything they’ve ever done, such as write about a day in the life of a telephone, etc.

Sound silly? So be it, because it works!!!!! But as I always tell you:

“Believe nothing you read, nothing you hear,  and only half of what you see.”

Take no one’s word for anything, including mine!!!!! Check it all out yourself, and come to your own conclusions. Don’t have time? Then make time, it’s THAT important. 

Who you are, and everything about you, and the tapestry of your life, is all engineered via your mindset. Are there things to set your mind on as ‘IT’? Of course, living the LAWS, as originally intended could very well be a basis for mindset, outside of that, I honestly can not find anything that doesn’t deserve investigation. Even the LAWS deserve investigation. You do not know what they have to offer you unless you actually live them. 
I love the above quote. It is TRUTH! To see what one has not, or cannot see, means 


This is what Ford did, Edison did, Emerson, the under-acknowledged Tesla, along with every great artist, entertainer, scientist, engineer, and every other truly successful person. 

A friend of mine has desired to win a medal at the Olympics for
years!!!! She has trained relentlessly throughout, and is at the age where this is her last shot. I encourage her every time we’re together to look at things differently then she has in the past, in hopes it will help her develop a new mindset in conjunction with her goal. She’s made the Olympic Team once already, but didn’t receive the medal she has wanted for such a long time. She didn’t make the Team this year but has a shot at making a New World Record. M.I.N.D.S.E.T. 

Whether it’s muscle you want to put on, or fat you want to lose, make a team, become Spec Op, begin exercising, or improve your eating habits, take the time to evaluate your mindset. Also, know the ‘why’ you want to do it. It has got to have passion and meaning behind it, or it will wither as a flower without water.

No matter what you are currently doing and striving to achieve, fulfill, and make a reality in your life, your mindset is the key. 

                                                        Happy Day!

PS - If I can be of assistance in assisting you with ‘breaking out of the box’, please, contact me.