Josh Bowen: Stop Proving Yourself to Everyone Else

“If you find yourself constantly trying to prove your worth to someone, you have already forgotten your value.”

joshI have heard it a thousand times. I have seen it just as many. Being honest with you, I have done it too (more on that later). The attempt of proving yourself to someone or multiple people is common, especially for people who want to please others. And lets be honest here, even the most stubborn and rogue of us have people we want to please. We find the need to try to “fit in” or be somebody we are not just to get an anticipated reaction from someone we care about or are interested in. The practice of constantly proving ourselves to others is futile, destructive and a waste of time. The only person you need to prove anything to is you. No one else matters. Not your husband, not your boyfriend, not your boss, not your best friend, not even your parents…just you.

Personal story time. 

At several points in my life, I was on this self destructive path. While not as detrimental as other’s stories, it was abnormal for me to focus on being something I wasn’t to be liked by someone, who at the time, mattered. About five years ago, in the midst of running up and down the road traveling from city to city, I miraculously found a girlfriend. It was a very strange relationship with a lot of ins and outs that don’t matter for this topic but I found myself constantly having to live up to a standard that was foreign to me. Essentially, I was living up to a physique that I never worried about before. Just like when women try to get in shape to be more attractive to men, I found myself killing myself to be leaner and more athletic than I ever had before. Without her knowing, I was trying to compete with boyfriends of the past who were ripped out of their minds.  I was trying to be something I wasn’t and honestly never wanted to be, just so I guess she liked me more. This obviously was a waste of time. But the result was awful. I completely altered my diet and my workouts, going completely off what I normally did. I would drink protein shakes, eat tuna and rice cakes and do a bunch of CrossFit style workouts and then cardio (I have never done cardio since).

As you can imagine, I bottomed out physique wise. I did a lot of cardio, ate very little, and lost my damn muscles and myself. All to try to impress a girl. What a waste huh? Here is the result of all my hard work:

I weighed 175lbs on the day that was taken. I had not weighed that amount since I was 19 years old. I had lost myself trying to prove something to someone, who at the end of the day didn’t care much about me anyway. So what was the point? There wasn’t one. After, I got out of that mess I put the weight back on and now I am at a comfortable 200 lbs.

This happens all the time. People will chose the job their parents want versus the job that they want. Women will starve themselves to look more attractive to their significant others. Men will do whatever it takes to impress a girl that they like no matter how much it deviates from who they are. Stop this process! it is unhealthy and will not get you anywhere. Here is why..

The people worth impressing just want you to be you

If it matters to you, it should matter to them. If it doesn’t they aren’t worth your time. I believe you only have a few close friends, everyone else will go in and out of your life serving some purpose and then leaving. You being you should matter to the people who love you the most. If the guy you are dating can’t accept you for who you are, dump his ass. Same goes for the guys too.

Only you know whats best for you

Everyone will give you advice. However, they don’t have to live in your skin. You know whats best for you. Act like it. Let others take you as you are, or not at all.

F*** society

Society’s message to us leaves a lot to be desired. To be honest, its evil. Magazine photos are photoshopped to create an unrealistic perception of what a woman should look like and even what a man should look like. Its unfair to our psyche to expect us to look and be like something that isn’t real to begin with. Let go of this, be yourself and be who you are.

You can’t please everyone

Its impossible to please everyone. So why try? You end up not pleasing the person you should be pleasing in the first place…YOU.

When we embrace our authentic selves, we open ourselves up to real relationships, real happiness and real success. Your time is NOW!

Josh Bowen: Are Carbs the Enemy?

The barbell version of the Russian Twist
Aspire Fitness is proud to present a 24 Hour workout-a-thon called Sweat4Surgeries on January 29-30 with all proceeds going to Surgery on Sunday. I will be training for 24 straight hours with no stopping. Join us!

Are Carbs the Enemy?

To over simplify the destruction of the American diet by saying any one thing is the culprit, is in fact a problem. No one “thing” is the problem and the reason so many are overweight and out of shape. Yes, our nutrition is an issue, but quantifying it by labeling carbs or fats as the sole issue is a gross generalization. Carbs are no the enemy and in many cases can be very helpful for muscle growth, energy levels and nutrients we need. The type of carbohydrates matters more than anything. Lets discuss.

What is a carbohydrate?

Carbs are organic molecules classified according to their structure, simple and complex. A simple carb are smaller, more easily processed molecules known as mono and disaccharides since they contain one sugar molecule or two molecules linked together. Complex carbs are polysaccharides since they contain more than two sugar molecules linked together. Example of a simple carbohydrate would be processed sugar, example of a complex carbohydrate would be legumes, vegetables, anything high in fiber.

Everything is digested as a simple carb no matter what it is. It is just that “healthier” carbs are digested slower than sugar. This digestion can be dependent on several things however:

1. Enzyme action in the gut or mouth
2. Fiber and fat slow digestion so coupling foods can decrease the digestion rate
3. Our perception of the sweetness of the food

The digestion rate is important because the cause of Type II diabetes is due to a constant uptake of insulin due to high blood sugar. The receptors get tired of receiving insulin and quit working, driving your blood sugar up and causing diabetes. This is why it is important to have at least 35 grams of fiber in your diet to help slow the insulin rate. The best fiber will come from vegetables. For more on your digestion and how it works click this link

What is up with low carb diets?

Low carb diets became popular via the Atkins and Paleo diet. For the most part, one would eat high protein and fat and very low carbs, carbs only coming from vegetables. Will this work? Short term yes but nutrients will always out trump calories or source of calories. If you are some one who works out regularly, going low carb for a long period of time may hurt you rather than help you.

What is wrong with restricting carbs long term?
(from John Berardi at Precision Nutrition)

1. sluggish metabolism: when carb intake is low T3 cannot be converted to T4 through your liver thus slowing your thyroid function, stalling your metabolism
2. lower levels of muscle/strength building hormones: Cortisol goes up and testosterone will go down
3. higher levels of stress hormones: Cortisol, that bastard stress hormone is increased when carb intake is low
4. weight loss will stall: refer to #1. If your thyroid sucks so will your weight loss

We needs carbs

Carbohydrate intake is dependent on: your activity level, carb source, goals, and genetics. The more active you are the more carbohydrates you need. If you goal is to build muscle and thus lose fat, low carbohydrate intake is not going to get it done. The type of carb source (more on that in a minute) matters as well. Your genetics will always override everything, some people tolerate more carbs than others.

Portion Sizes

Here is a great illustration of portion sizes to keep everything in check and it is extremely easy to apply to you:

For Women

For Men

Use this as your guide to have a healthy portion of of all the macronutrients without having to count calories.

A few people do best with low carb diets

1. People with neurological disorders; epilepsy, Parkinson’s and Alzheimer’s
2. Very sedentary people. The less active you are the less you need carbohydrates

Use this as your guide to eat carbs

Any time meal

Post workout meal

To summarize the carb myth, it is important to realize what you are putting into your body and WHEN you are taking it in. Anything can be done in the short term and reveal results, however long term is much more important and these are tried and true strategies.

Josh Bowen: What Does Your Poop Say About You?

As part of my 30 day squat challenge, I am trying a few different ways to squat. Check this out.
On Thanksgiving morning, Aspire Fitness will be hosting their 2nd annual Turkey Burn workout from 8-9am at Aspire Fitness, 130 W Tiverton Way Suite 125. This workout will get your metabolism cranking before you head to the Thanksgiving table. The entry fee is $10 and will be donated, 100%, to Now I Lay Me Down to Sleep and organization that does photography for families who have lost their children at birth. The money will be donated in the name of Joseph Webb DeMoss. Hope to see you there!

Are you full of s**t?

I hope not because that would be unfortunate. But as odd of a topic as your own poop may be, its very important to your health. What you put in your body reflects what you put out. If you eat sh*t you will feel like sh*t. As I dive deeper into my own health and trying to find clues as to why things are the way that they are, I have been reading more on the gastrointestinal tract and how it is the key to our longevity. If you GI tract isn’t healthy, you aren’t healthy. That health is dependent on your eating habits more so than anything. Unless acted upon by disease (which could be nutrition related and often times is) the foods we eat can either make us stronger or be slowly killing us. Your poop and pee will tell a lot about us and unfortunately we are too embarrassed to talk about it.

But being the brash person I am and someone who wants to educate the masses, I want to talk about things poop related. Looking in the toilet after you take a “William Shatner” may give you heads up on your health or lack there of. So lets begin.

A famous quote by a guy I have never heard of states, “everyone poops.” And he would be correct. The equation is simple; you eat and then you shit. Easy enough right? Well not so fast.

How is food digested?

For a short and concise step by step on how your food gets to your colon check out this link

The 4 S’s

Once your food is eaten it has to travel 30 feet of the intestinal tract to get to the point of excretion. From there, once you hit the “john” you can base your findings on the four S’s” size, shape, smell, and shade. These four will tell you more about your health and are more consistent than nearly any thing outside of a blood test. Your poop tells you how healthy you are.


When evaluating the situation, check out the color/shade to find out an underlying issue.

Brown- normal
Red- lower GI bleeding, beets
Green- undigested bile, Crohn’s disease, Antibiotics, green leafy veggies
Yellow- gallbladder problems, parasite
White- antacids, liver disease, pancreatic disorder
Black- upper GI bleeding, iron supplements, meat, Pepto (learned that the hard way, no pun intended)


Little lumps- it is staying in the intestines too long, so water is being reabsorbed. A lack of dietary fiber.
Too liquid- it is moving through the intestines too quickly so water is not being reabsorbed due to an increase in fiber, a cleanse or infection.
Pencil thin- a mass in the colon could be restricting the stool. Could be an indicator for colon cancer or polyps.
Floats and stinks- body is not absorbing fats. Could be the result of a malabsorption condition, weight loss drugs or Olestra.
Hard and dry- it is staying in your intestines too long, so water is being reabsorbed. Could be due to dehydration, constipation or medications
Non-existent- a sign of disease is not going at all. Your body will become toxic because it cannot excrete it’s waste. Drinking water and increasing your plant fiber will help in making you become regular.A few facts

1. During the course of a lifetime a person will do #2 to account for 9,000 lbs.
2. A healthy turd should look like a torpedo
3. Artificial sweeteners are not recognized by the human body and thus not absorbed, so they pull water into the intestines leading to loose stool
4. Poop is made up of 75% water and the rest a combo of fiber, dead and live bacteria, and mucus
5. Normal is relative: different cultures go more or less depending on location. South Asians go three times more often than British people due to the higher fiber count. Once a day is common for Americans
6. Diarrhea is your stool on speed. It should take 24 to 72 hours for your food to become fully digested and to move on to be excreted. Diarrhea passes all those steps.
7. Poop should sink. Floating stool is cause for concern and meaning you are not absorbing the fat content of your diet.

I realize this may have been uncomfortable to read but it is also a very important topic. Your poo could give you clues as to how healthy or unhealthy you are. Pay attention to signs. I leave you with this funny..

Josh Bowen: The Cholesterol Myth

joshHere are a few statistics for you to wrap your head around:
1. Heart Disease is the #1 killer of all Americans 35 and older 2. 2700 people die daily from heart disease, thats almost 1 million a year 3. in 2010 it cost Americans $108.9 billion in services, medication and lost wages 4. 1 in every 6 adults has high cholesterol as defined as higher than 240 mg/dl total cholesterol  5. From 2002 to 2012 the percentage of people using statin drugs (cholesterol meds) is up from 20 to 28%. 6. Heart disease continues to climb every year even though statin medication has climbed as well 7. CEO of Pfizer (the company that makes Lipitor) makes $87,500 per day or $21 million per year. He needs you to take your medication.
Cholesterol is a funny thing to me. All of our panic and focus to put people on (potentially) harmful drugs came from research done 50 years ago. One study essentiality spurred  the increase of statin drugs being prescribed to millions of Americans each year. Is it necessary? Does cholesterol cause heart disease? What causes high cholesterol? All very good questions.
What is cholesterol? 
It is a waxy, fat like substance found in all cells of the body. It helps make many hormones, Vitamin D and and substances that help digest food. There is HDL and LDL cholesterol. HDL is looked at as good cholesterol because it carries part of cholesterol to your liver and your liver disposes of it. LDL is looked at as bad cholesterol because it supposedly builds up in your arteries. This is the reason doctors focus on increasing HDL and lowering LDL.
What causes high cholesterol?
Years ago it was thought that fatty foods clogged your arteries and would give you a heart attack. This is the reason for the 1980’s “low fat” craze. This low fat obsession also led to a dramatic increase in obesity and heart attacks and strokes. Go figure. Now we know that it isn’t necessarily the high fat content of your diet that causes high cholesterol but rather the amount of processed sugar that is driving the numbers up. Eggs and meat are not contributing to the problem as much as donuts and cake. Period.
How Dangerous are Stain Drugs?
Here are a few:
1. Statin drugs interfere with the production of CoQ 10 which supports the bodies immune system, maintains normal blood pressure, boosts cardiac and skeletal muscle health 2. Inhibits Omega 3 fatty acids from the metabolism of Omega 6 fatty acids. Causing increased inflammation and increasing insulin resistance leading to diabetes 3. Negates the bodies ability to make cholesterol, which is essential for brain health 4. Causes excessive muscle damage and soreness 5. Studies have shown that statin use increasings calorie consumption by 9% 6. Speeds aging and lowers sex drive 7. Causes liver damage
Is it worth it? In my opinion, no.
Does Cholesterol Cause Heart Disease?
(excerpt from “The People’s Chemist”)

Searching for a correlation between cholesterol levels and atherosclerosis is as simple as looking at the arteries of dead people.  This search began in the early 1960s.   In 1961, researchers Mathur and colleagues studied the levels of cholesterol and the degree of atherosclerosis seen at autopsy within the arteries of 20 deceased patients as well as 200 more cases selected from medical libraries. All cholesterol levels were taken within 16 hours of death. No correlation could be observed between these patients’ blood cholesterol levels and the amount or severity of “atherosclerotic plaque” within the arteries.  Cholesterol levels, whether high or low, had no impact on the growth of atherosclerotic plaque – the major cause of heart disease. In 1962, The American Heart Journal published the research of Dr. Marek and colleagues who also searched for a correlation between cholesterol levels and atherosclerosis. Among 106 cases studied, the level of cholesterol did not affect atherosclerotic changes in plaque.  His results matched others that were conducted by the same methods, in the same laboratory, and in the same populations.

The American Journal of Clinical Nutrition shows that at autopsy, postmortem patients who died suddenly showed no correlation between total cholesterol levels and atherosclerosis. Researchers Jose Mendez, Ph.D., and co-workers point out that their findings agree with previous studies. Notably, they cited researchers Lande and Sperry, who as early as 1936 also failed to find a correlation between cholesterol levels and atherosclerotic plaque. These studies shake the foundation of the current medical model for treating or preventing heart disease.
Let’s go ahead and hammer the nail into the cholesterol myth coffin. If it is true that the risk of heart disease rises as blood cholesterol rises, then we should see elevated total cholesterol among those who die early from heart attack. This, too, has not been the case. Specifically, half of all heart attacks and strokes occur in persons without elevated levels of cholesterol.
Let’s cover the coffin with a layer of cement. If cholesterol caused atherosclerosis; then we would find atherosclerosis throughout the estimated 100,000 miles of adult blood vessels (arteries, veins and capillaries) within the body through which cholesterol travels. Yet 90% of the time when atherosclerosis is found in the coronary arteries the rest of the arteries remain unharmed by cholesterol.

Josh Bowen: Head Trash — You vs. You

“So often times it happens, that we live our lives in chains and we never even knew we had the key.”

joshStrong lyric from The Eagles “Already Gone,” but it pretty much sums up the topic for today’s entry. I have written about it countless times and you may be tired of hearing it but its the beyond the truth, we are our own worst enemy. You are. I am. We all are. The eight inches between your ears will derail you faster than any opposing person could. It’s not your talent or lack thereof. It’s not your readiness for change. It’s not your background or where you grew up. It’s not where you went to school or where you didn’t. It’s you. It’s your thoughts. It’s what you tell yourself, secretively, where no one else can hear. Outwardly, you may be confident but inside you are telling yourself, “you can’t do it.’ As my mentor, Todd Durkin calls it “head trash.”

If you buy into psychology, which I do, you will remember something called “Self Fulfilling Prophecy.” This simply means that if you think it, it happens. For example; if I constantly tell myself that I am fat, every time I look in the mirror that is what I am going to see. Your mind is stronger than anything else. You literally can think yourself into believing anything. Often times this works against us more than it helps us. We get in our own head, believing that we aren’t good enough for something and of course the result is exactly what we thought. If we could flip it and get rid of the shit between our ears, imagine what could be possible? There literally would be no limits.

Everyone on this earth goes through this. Self doubt, negative thoughts, past mishaps, broken relationships, death, disease and all points in between cause our head trash. It sits there in our mind, camping out on your brain just laughing at you because it knows it has you beat. It toys with you. It baits you into believing it’s bullshit. And whether you believe it or not sometimes you like it. It keeps you from responsibility. It is the easy way out to not face your fears or you past heartache. Its easy to wallow in your own self-pity. Its easy to be mediocre. But this isn’t what life is about and its sure as hell not what you want. This head trash has you in hand cuffs but you can break free. You can shut the door on negative thoughts and open yourself up to positive ones. You can, if you want too.

Take the damn trash out! Here is how..

Make a List

On several occasions, I have had clients write a list of what they like about themselves. It is easy to pinpoint the flaws but what do you like about yourself. What makes you happy? What components of your day get you excited or are aspects you love? Let’s start here first. Then make a list of what makes you happy and a separate list of what you do everyday. Compare the lists. Do everything on that list that makes you happy and throw the rest in the trash. Positive thoughts make for positive realities.

Say Goodbye to Toxic Relationships

Lets be real here, if you are around positive people you will be more positive, if you are around negative people, you will be negative. Period. It is that simple. In times of life crisis you need positive energy. If the people you surround yourself with are negative, they have to go. They are making you worse. They are feeding into that little monster in your head who is camped out telling you that you are not worthy. I would be willing to bet that this reason carries nearly all the head trash in our minds. Kick that shit to the curb.

What People Think of You is None of Your Business

Sorry for the language but I come from a good place when I say, “F**K what people think.” This has just as much to do with your thoughts that anything. “What will we they think about?” “How will people react?” Who cares. Don’t fall into the mental tug-o-war over who thinks what about you. They aren’t you. They don’t walk in your shoes. What they think does not matter. What you think does. The less you care what people think about you the better you life will be and the less head trash you will have.

Thought + Decision = Behavior. Change the thought, change the behavior. Say goodbye to negative thoughts. Say goodbye the heartache that sits on your mind. Say goodbye to the self doubt that consumes you. Say hello to being your absolute best.

Josh Bowen: The Struggle is Real

joshHave your ever heard the expression, “you are your own worst enemy” or “they can’t seem to get out of their own way”? These statements are common descriptions of people who sabotage themselves, whether conscious or subconscious, from achieving a desired result. It can often be frustrating especially if you are not aware it is going on, like in terms of addiction or you are conscious of your behavior but cannot seem to control it. Many times we often wonder why we did something because we knew it would end in the opposite of the way we wanted. Like procrastinating studying for a final exam the before the test, knowing that you will not do well but putting it off nonetheless. This is self sabotage. You are sabotaging your results by doing the opposite of what you should.

Psychologist and author, Robert Firestone says that self sabotaging thoughts and behaviors are perpetrated by an inner critic we all posses,naming it the “critical inner voice.” This inner voice is not positive and often reflects self doubt, procrastination and the “anti-self.” This undermines our goals, stunts our growth as people and flat out tells us we don’t deserve what we are trying to achieve. Firestone also says this come from early life experiences that have molded us to who we are today. The negative we heard early in life, transforms us to who we are today. But it doesn’t have to be this way.

We can chose what thoughts to listen to, just as we chose what clothes to wear everyday. No matter the circumstance of our early lives and how they shaped our minds, we can chose to fight against that. Life is all based on choices, we can chose to listen to the naysayers or we can make a conscious choice to believe in ourselves. We can chose to be our own worst enemy or we can chose to be our best ally. The choice is ultimately yours.

Here are a few self sabotaging behaviors I see exhibited:


Procrastination is the assassination of motivation. It is the king of all self sabotage. It is the gap between intention and action and it is in this gap where the self operates. We make an intention to act but when the time comes, we make a choice to do nothing or leave it incomplete. We set a goal with zero intention on ever achieving it. Why? Because we perceive it as hard or too much or we are too busy. All of which is bullshit. If you wanted bad enough, you would of done it. If you want to drop bodyfat, you would of ate better. If you wanted to get a better job, you would of done everything in your power to get it. If you wanted a better life, you wouldn’t sit around complaining about the one you have. We procrastinate because we think tomorrow will always be here, one day it won’t and you will be sorry. If you want to do it, go do it. You are not too busy, you have 24 hours in a day just like everyone else.
We think of procrastination as an irrational delay because our reasons for action simply aren’t sufficient to motivate action. More accurately, procrastination is a-rational, without reason—because the real issue is emotional. Although we may know intellectually what we ought to do right now, we don’t feel like doing it. So we focus on short-term mood repair: Feel good now, worry about that intention later. Short-term gain, long-term pain.

With procrastination, we delay taking action longer than we know we should. In the case of chronic procrastination, we waste time that we can’t afford to waste. We can actually wind up wasting our whole lives. Make it happen.

Emotion Dodger

When attempting to attend to negative emotions we often put road blocks in our chosen path. We “shoot ourselves in the foot” to quote a phrase, by ignoring negative feelings with food, alcohol or other substances. Food addiction is real and is different than alcohol and drug addiction because in order to live, we need food. Therefore, food addiction can be very difficult to attend to because we cannot shun food because that creates a whole new problem. I often find people behave irrationally nutritionally because of their state of mind, at the time. They have negative feelings and then use food as a medicine of sorts, taking to processed sugar and starch to make them feel better, which in turn makes them feel worse. We essentially try to deal with our issue but create more issues instead of tackling the issue at hand. This is the root of self sabotage. Many a client I have seen mask their pain via food. Some to more of a degree than others but it is real, very real.

Again, I am no psychologist but this problem exists, I have witnessed it. Being the problem solver I am, dealing with the root or the source of the issue is more beneficial than the site of the ordeal. At some point we all have to face ourselves and our problems to become stronger and better people. Masking our pain with food, alcohol, drugs, sex etc. does nothing but hurt us. Rise above.

Not Good Enough

The psyche is a strange thing. It can make you feel like you can put the world on your back and walk with it or it can beat you to your knees and make you afraid of anything an everything. The phrase, “I don’t feel good enough” incites a vigorous response in my gut. I detest when someone tells me that they do not feel good enough, no matter what it is. We have become such a society where it is shunned upon to be confident, that you can’t say “HELL YES I’m good enough.” It almost seems more appropriate to say, I’m not deserving of it” or “I don’t belong.” This is negative thinking and complete bullshit. YOU are good enough….for anything and anyone. There is always self doubt, we all have it. I have it. But there is also a difference between going after what you want and not achieving it and wanting something  and never going after it because you don’t feel like you are worth. You are always worth it. In high school they said Michael Jordan wasn’t good enough either. In case you didn’t know….he is the greatest to ever touch a basketball. Case closed. Believe in YO SELF.

I have learned a very valuable lesson, if you want it go get it. As cliche as it sounds, tomorrow doesn’t exist and what you do today will ultimately take you into the rest of your life. Challenge the status quo and be yourself.

Josh Bowen: Breakfast of Champions

joshBreakfast. The most skipped meal of the main three we typically eat. Why? Well, most people will give you the greatest excuse of all time “not enough time.” I will tackle this “time” issue in a moment but would also like to offer this piece of information:

In a recent study by the American Diabetes Association of 5,000 men and women found the following of people who eat breakfast consistently;

34% less likely to develop type 2 diabetes
43% less likely to become obese
40% less likely to develop fat around the midsection

Now I realize this breakfast “debate” could go on forever but when you look at the root of the word, it literally says break the fast. Therefore, I am behind the breakfast concept and really believe this is all about behavior rather than just eating. If you eat first thing in the morning, you are less likely to be starving by the time lunch rolls around and less likely to gorge yourself on whatever is in front of you. Eating breakfast also allows you to get the required macro (protein, fat, carbs) and micro (vitamins and minerals) nutrients your body needs for daily performance and body fat decrease. Basically, it is a requirement of life!

So I have you bought in one breakfast, now lets talk about the objections to eating breakfast.

I don’t have time

Make time. Period. You make time for other activities, you can make time for this. Some of you are rolling your eyes but this is important. Waking up 30 minutes early is not going to kill you. Diabetes, obesity and fat around your stomach will.

I don’t know what to eat for breakfast

This is a fair objection. So lets dissect it and help you out.

So you are a busy mom or dad and you have to get the kids dressed and out the door as quickly as possible. Or you are a stressed out college kid who needs to get to class but wants to sleep an extra 15 minutes because you were up studying last night. Or you are a hard working personal trainer who needs to get to the gym before 5:30 am to meet his first client on the day and needs to get a lot of food in quickly. Did that cover everyone? Good. Here are few ideas for breakfast that do not take a long time and still satisfy the objection of good sources of protein, carbs and fats.


Always a good option for breakfast, whether whole egg or just egg whites, they do not take much time at all and are pack with protein and micro nutrients to help start your day. If you are in a hurry get the liquid egg whites and zap it in the microwave or add them to your smoothie.


I use the brand “Love Grown Foods” oat clusters that are GMO, gluten and everything else free. It literally tastes like cereal and can be used as such by adding a little almond milk. Quick, easy and a great source of carbs. My preference if you are going to eat cereal. You could always sprinkle some protein powder on top as well.


Many of my clients love smoothies for breakfast. They are easy to make and you can get really creative with them. Here is a great illustration on how to make a smoothie:



Quest Bars

Everyone knows I have a love for Quest bars and while I don’t always recommend eating them for breakfast, if you are in a hurry a bar plus a handful of almonds would do the trick. Stop with the Power Bars, Coby.

Protein Shake

To go along with the smoothie idea, having a simple protein shake mixed with almonds and oats, would be a great substitute for the old school eggs and oatmeal.


I mentioned these already but almonds and nuts are packed with great nutrients and more importantly fat that your body needs for high performance. If it were a matter of nothing or nuts, go with nuts or you’ll go nuts.

Side Note: McDonalds Egg White Delight does not count as breakfast.

I realize we are all in a hurry. I realize that we can all make a zillion excuses. And I realize not everyone will read this email and put anything into practice. BUT I hope you see the value of breakfast and some of these options will help you get something in your system before you go to work or school.

Josh Bowen: Failure Doesn’t Exist

joshFailure does not exist. The very nature that we can fail at anything is fallible. When you attempt something you may or may not achieve the outcome you were looking for but there is a learning experience that will carry you on for future attempts. It would be blasphemous to never give it another go. The concept of failure implies that one can something wrong that they never can attempt again, which is laughable. The sheer experience is success enough to us learning and growing, thus not failing.

As humans you crave the experience of everything. We want to feel it and be in the moment. But yet most of us are afraid of failing at something we really want or at least think we do. Why is this? What could possibly be the worst that could happen? If you don’t get the job you want, that is your dream job, does your career end? If you struggle starting your own business that you have wanted your entire life, does life end? Whats the worse that could happen when asking a girl you always wanted to out with on a date? These are the thoughts we have and are often talked out of by ourselves no less. We are afraid of failing, when failing does not really exist in the first place.

Failure, as it typically is perceived, is just an opportunity to grow through an experience of greater challenge or adversity. Failure is just an opportunity in disguise, a blessing that will shape us into who we will be. In every situation you have two choices; quit or keep moving. It is that simple. If you quit, you will regret the decision days, months, years from now. If you keep going, you may be surprised in the outcome. The destination you cherish may be one more attempt from happening but you will never know if you quit.

There are tons of examples of famous people who refused to give up and didn’t believe failure was possible or even an option. Here are a few:

Albert Einstein

Wasn’t able to speak until he was four and his teachers said he “wouldn’t amount too much.” He later became one of the greatest scientists the world has ever seen.

Michael Jordan

Was cut from his high school basketball team. He later went on to be the greatest basketball player ever to play.

Walt Disney

Was told he lacked creativity. His films are some of the most creative and loved in the history of movies.

Steve Jobs

Helped found Apple in his 20’s and by his 30’s the board of directors fired him. So Jobs founded another company, which was eventually purchased by Apple and was back working with the brand again.

Milton Hershey

Had three different candy companies before Hershey’s became a candy giant.

Arianna Huffington

Was rejected by 36 publishers. She created the Huffington Post.

What do all of these people have in common? The obvious is they wouldn’t take no for answer, they kept giving it their all and they didn’t believe failure existed. They learned. It made them who they are. The struggle made them appreciate their achievements. How much more are we capable of, if we just stop being afraid of something that doesn’t exist.

What would you do if failure didn’t exist?

Josh Bowen: Five Things Money Can’t Buy

joshWith everything going on around us, I have to stop and think about what really is important. What puts my soul on fire and makes me get out of the bed at 5 am? Helping people is the obvious answer, its what gives me the most return on anything I do. I do what I do simply because I love helping people get better.

But something else struck me over the last several days; the most important things to me are not things at all and money can’t buy them. This puts life in perspective for me.

When I visited Mrs. Carmany’s (my client) 2nd grade class on Thursday, I didn’t know what to expect. Would they receive me well? I honestly worried I would say something I shouldn’t and have to sit in time out.

But something really cool happened. When asked about my gym and the name of it, the kids wanted to know what Aspire meant. So I asked them a question about who their “hero” was. Without hesitation and with no time to think, a young boy raised his hand and said “you are my hero.”


That kid could of asked for anything and I would of given it to him, that meant so much. That is something money cannot buy, the love and admiration from a young soul whose innocence and heart was greatly appreciated. For a tough dude like myself (some of you are laughing, I see you) this softened me up. This also set my mind in motion, what other things around us do we have that money cannot buy?

So here goes…

  1. Freedom We all to often take our freedom for granted. We have the freedom to chose and freedom to be whatever we would like. If we want something we have freedom to go get it, no questions asked. Be thankful for this.
  2. Purpose Money cannot buy you purpose in life. You can bounce from job to job, relationship to relationship but unless you truly go after what you want most in life, your purpose will not be fulfilled. What moves you? What are you passion about? What would you do if you knew you wouldn’t fail? Go do that.
  3. Peace of Mind Like the Zac Brown Band sings, “there is no price on a peace of mind.” I really believe there is no price on a peace of mind. Being at peace with the way things are and not bothered by things out of your control is the ultimate form of freedom. We should all strive to be around people and things that give us a peace of mind and shy away from people and things that stress us and ridicule us.
  4. Great Friends There is nothing better than a person or persons that would drop anything to come to the aid of a friend. There isn’t a price to have someone who constantly strives to make you better and is there for you when you are down. Remember this; the definition of a great friend is someone who sticks around when you are at your lowest, trying to build you back up. Money cannot buy this.
  5. Love There are a thousand sappy love songs about love and how there is no price tag on it. I will save you the serenade but its factual. Money cannot buy love. Love has to be felt more so than shown. It comes in all forms and can come from anyone. Always tell your loved ones how you feel about, for you never know when it will be the last time.  Was this about fitness? No, I get it but this transcends my world. We are so bogged down thinking about what we DON’T have, we forget about what we DO have. If we could all go back to 2nd grade and have no worries and be innocent again, maybe the world would be a better place?

Josh Bowen: Nutrition Overhaul without Counting Calories

joshLet’s be real here, we all hate talking about what we eat. We either don’t want to talk about it because our nutrition sucks and we know it sucks OR we don’t want to talk about it because we don’t want to change it. We like our eating habits, regardless if they are benefiting us or hindering us. When I ask a blanket statement of, “How is your nutrition,” you get a ton of different answers, mainly ones that want to deflect the question all together. From there, the general public focuses and obsesses over the amount of calories something has. This week we heard a story of a client not wanting to put brown mustard on a turkey sandwich because they didn’t want to go over their calories for the day. It can get a little absurd.  This is not our faults, we are taught in the media that eating less will make you skinny, this couldn’t be further from the truth.

JB- “Do you believe in counting calories?” The answer is simply no! A calorie is not a calorie. They are not all created equal. 200 calories from McDonald’s and 200 calories from fresh vegetables are two totally different things. I also don’t believe in consuming less and less calories (below 1200 for women and 1800 for men) as this practice destroys our metabolism.  But what I do believe in is using your portion sizes to guide your nutritional choices. This guide could help you tremendously as you look to overhaul your nutritional plan and get healthier and fitter.

For men:
With each meal have the following:
1-2 Palms of Protein
1-2 Fists of Vegetables
1-2 Cupped Handfuls of Carb Dense foods
1-2 Thumbs of Fat Dense Foods

For women:
1 Palm of Protein
1 Fist of Vegetables
1 Cupped Handful of Carb Dense Foods
1 Thumb of Fat Dense Foods


*Preferably Organic
Ground turkey
Fish (cod, orange roughy, salmon the best)

*Preferably Organic
Green beans
Romaine Lettuce

Carb Dense Foods
White rice
Sweet potato
White potato

Fat Dense Foods
Nuts and Cashews
Olive Oil

For more foods check out The Best Damn Grocery Store List…Ever

We all know that counting calories long term is futile, annoying and just not sustainable. Being able to manage your portion sizes just by using your hand, can be a great alternative. It could possibly be more effective as well. In closing, remember to just keep it simple.

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