Someone’s junk is another persons…

Somethings are looked at as ugly, a nuisance, good for nothing. Take the dandelion, a weed by most people’s definition that is nothing but a pain in the ass. Having to pull the dandelions out of the ground because they offer no value and take away from your nice manicured front lawn. Yet if you are of Italian descent you might be thinking of making a nice dandelion wine from those ‘weeds’. It wasn’t until the 20th century with the invention of lawns did the dandelion get demonized. Before that grass was cleared to grow dandelions because of their medicinal and magical benefits and also a great source of food. With the need of having to have a beautiful front lawn the dandelion was doomed.

Another weed

Dandelions are bad when you have a well manicured lawn

Just recently I came across information that another ‘weed’, the duckweed (specifically the Mankai duckweed) has been shown to possibly be the only plant that has the vitamin B12 readily available in it. Water lentils, or Duckweed, is also a source of high quality protein and studies have also shown that it does very well in managing glucose levels. Sounds almost like a super food.

Controlled growing

What is Duckweed? If you have come across ponds that don’t have a lot of water movement, and it’s covered in green stuff kind of looking like tiny green lentils than you have more than likely seen Duckweed. And much like the dandelion, this is why people hate Duckweed. But hate it at your own parrel. Let’s look at some interesting facts about Duckweed:

      • Can double in just 16 hours to 2 days
      • Cost effective renewable energy as biofuel
      • Natural water filter
      • Prevents Mosquitos
      • Prevents algae growth
      • and food for humans

Pretty impresive, isn’t it. But let’s focus on the B12 vitamin aspect. If you know your B12 you might be thinking that duckweed is high in B12 because it’s been sitting on top of a pond soaking in all that bacteria. But that doesn’t seem to be the case. Analysis has shown that the Duckweed’s B12 is naturally occurring, not the result of sitting on top of a pond that is bacteria laden. This is great news in that you can harvest Duckweed by growing it in controlled environments.

But think of it. A plant that contains in just 100 grams over 750% of your daily B12 requirement. THIS IS HUGE! Don’t get me wrong, I have no issue with supplementing B12 but I think this might be the new response to eating a plant based diet and having to discuss B12 needs and where B12 comes from. “Where do you get your B12 from…” is one of the arguments people use when they find out you are vegan and there is a lot of misinformation out there being perpetuated endlessly. Let’s look at a frequent guess on the Joe Rogan Experience, Chris Kresser. If Joe Rogan wasn’t an honorable person in inviting one of the producers of The Game Changers onto his show to debate Chris following Chris’ ‘debunking’ of the documentary The Game Changers we would have never had heard Chris admit he was factually incorrect on his points on B12. There still is a strong belief that B12 is made by animals, which we know it isn’t, it’s a bacteria found in soil and in ponds.

A plant based, renewable source of B12, protein, and other vitamins and minerals that can double it’s volume in as quickly as 16 hours! This could be the new soy in the sense that it should be readily available and inexpensive to grow as it can be grown in a controlled environment.


I’m excited about this. A naturally occurring source of B12 and other nutrients. Who knows, maybe this is something I can grow myself and harvest my own Duckweed. It might be worth some looking into.

Yours in health,



Free yourself from yourself

So much to do, so little time.

It’s a myth that you need an hour or more to work out. Depending on what your goals are you may not need much more than 30 minutes. And, if you are strapped for time, you could even get a good workout in in under 15 minutes.

It seems that each year free time becomes less and less. So many commitments and trying to find free time to get in that hour workout becomes even harder. Don’t let that discourage you stop you from working out.

Foster your growth

Not every workout has to be the same. It’s perfectly fine to modify your routine and reduce the amount of time if this allows you to keep exercising.

Let’s look at some things we can do if we are limited for time, limited for space, or both.


      • Burpees: Everyone hates them but burpees are almost the perfect workout. Through a pushup in there and you have a cardio and resistance training exercise all in one. Some things to remember when doing your burpees: Most people start the burpee from the standing position. Burpees should be started from the squatting position and you need to squat as low as you can. Now while in that squat position, explode into the jump as much as you can. This will aid in building your leg muscles and also help you to become strong in the whole range of motion from the squat all the way up. Extend your legs quickly behind you into a plank position. Again, it’s utilizing your full range of motion. Don’t shortcut the pushup either. It’s just as important. You can do burpees as part of a highly intense interval training routine. You can burpee for 20 seconds then take 10 seconds off for 4 minutes. That’s it! Great cardio workout and also a good resistance workout
      • Wall squats: Want to kill the legs? Do you do squats and want to switch it up? Wall squats work your leg muscles by doing an isometric contraction where there is no movement. Find a wall, put your back against the wall and lower yourself to a position like you are sitting in a chair with your feet under your knees. Now stay there. If your legs are shaking you are stopping too early. Stay in that position as long as you can stand it until you just drop to the floor. Rest for 30 seconds or 1 minute. Repeat and repeat and repeat…
      • Half pushup: Start from the laying position and raise yourself up about 3″ off of the floor. Or, you can raise yourself up 1″ off of the floor. The position should be comfortable in the sense that your joints don’t hurt. Keep in this static position for as long as you can, until you drop to the floor. Rest for about 30 seconds or a minute and try again, and repeat, repeat, repeat…

Three things

That’s it. All these things can be done in 5 to 10 minutes. And don’t try to talk yourself out of it by convincing yourself that you will need to warm up first, or you need to stretch afterward and you don’t have time for it. Carrying out these exercises will help you stay on track for your goals, will help you keep your current fitness level and will ultimately help you stay healthy.

I hope you try this and I hope this works for you.

Yours in health,



Mother Mary, won’t you whisper

I’ve been a fitness enthusiast for quite a number of years and I’ve been a certified personal trainer for the last 5 years.

advise from a specialist

I’ve been asked for advice, given advice and followed my own advice for many different questions, goals and for many different people in different stages of their lives. Knowing this, can you guess what I think would be the most important item of advice I could give someone? Any ideas?

If I had no choice but to advise someone of only one thing they should do to improve their level of fitness it would be consistency.


You could have the best workout plan going, given to you by the best fitness expert ever known but if you aren’t executing it, it isn’t going to help you. You can have the best nutrition expert provide you with the best dishes to eat but if you aren’t eating these, it isn’t going to help you.

run consistantly
keep it consistent

I’d rather have someone ‘show up’ as it were on a regular basis, let’s say 3x a week and work out at 80% exertion than to show up once a week and give it 100%. The person who shows up 3x a week will end up being the person who shows up 3x a week for most of the year. Why, because this has now become part of their routine, their day to day. I think this is why it’s important that we get kids involved in something they like that is physical. They are more likely to grow up incorporating physical activity into their lives.

So let’s look again at the person who is consistent and puts in about 80% of their max. They’re working their heart, their muscles, mobility, flexibility and I think most importantly they are not on the couch but out being active. They are developing a routine that keeps the body moving, the blood pumping and the muscles working. And with proper coaching and over some time I’m sure this person could be convinced to do some of their workouts at a higher output. But regardless they are being active for a good part of the week, and thus a good part of the month, the year, etc.

I know this myself. Let’s just say I’m a regular at my dojo. It’s so much of my routine that when I’m not there it feels weird, strange, like something is missing or out of place. This is the feeling that people need to keep at their hobby that is a physical hobby. I use the word hobby because it should be like a hobby, something you want to do and look forward to doing. If it isn’t, then you need to look at doing something else. If the mind is not engaged it’s only a matter of time before you’ll stop.


That’s it. Consistency. Show up as much as you can reasonably show up. Make it your routine. Make it part of your day to day.

Now, keep in mind this post is written in the context that I can choose only one thing. There are other important things too but if you don’t show up, what’s the point?

Yours in health,