Categorized as: CF Naples

Get Your B Vitamins

Do you know how important the B vitamins are to your health? Did you know that we need them for just about every function in the body ranging from cardiovascular health to food digestion? Probably not, I didn’t.  I’llgive you the most vitamin-rich foods that will keep you from a b vitamin deficiency.

Before I list off B-rich foods, know that B vitamins help you process foods and utilize energy from food. Many people think B vitamins have energy. That’s because of the popularity of the “5-Hour Energy Shot”. The reality is that 5-hour energy just allows you to make the most from the calories you do consume from food. 
Here’s my list of the best sources of B vitamins:
  1. Nutritional Yeast
  2.  Eggs
  3. Greens (kale spinach lettuce)
  4. All varieties of meat and fish
  5. Grass-fed butter
Most of us are probably deficient in at least one B vitamin and don’t even know it. Make sure to eat a balanced diet including the foods I referenced above. Nutritional yeast also helps supplement enormously if you are lacking B vitamins and has helped me greatly.
You can learn more HERE and HERE about B vitamins.

My Top 3 Bodyweight Exercises

By: Coach Brett

If I had to pick 3 Movements to do every day for the rest of my life it would be Face-pulls, Walking Lunges, and 10 Min Squat Hold.


Face Pulls

They help improve shoulder health, increase strength in your upper back, and increase your Bench Press. Stick to reps of 15-20 Reps


2️⃣Walking Lunges

Longer distances for time is the perfect combination of building strength alongside cardio endurance. You can perform 400 Meters at a slow and steady pace or lunge for 10-15 Minutes.

3️⃣ Squat Hold

The end goal is 10 full minutes in a deep Squat.  We were born to Squat, we do it every day of our lives. Improving the range of motion here and its benefits following are unreal. Start with a few minutes at a time. Every week add more and more time until you reach 10 minutes. 

Fasting and Growth Hormone

Could fasting help build muscle and unleash anti-aging properties, via the release of human growth hormone?

The physiology of fasting is fascinating. The power of fasting lies not in the mere reduction of calories, but the beneficial hormonal changes. One of the main benefits comes from reducing insulin, but there are also increases in nor-adrenalin, cortisol, and growth hormone.

Collectively, these are known as the counter-regulatory hormones, since they all serve to increase blood glucose at a time that the body is not getting glucose from food. Here we focus on human growth hormone (HGH).

Human growth hormone

HGH is a hormone made by the pituitary gland (the master gland), which plays a huge role in the normal development of children and adolescents as the name implies. However, it also plays a role in adults. HGH deficiency in adults leads to higher levels of body fat, lower lean body mass (sarcopenia) and decreased bone mass (osteopenia). Read More…