Here’s part III of my 30 Years 30 Health and Fitness Tips.

Disclaimer: I am not a nutritionist or dietician. I do not provide meal plans or claim to be a nutrition expert. I only make recommendations on what foods to eat or avoid based on past experience and my education.

toast

21. Gluten-free alternatives are just as bad as the gluten rich products in terms of nutritional content. If you’re dying for a grilled cheese or burger, eat these products in moderation.

22. On that note, most health problems are caused with the combination of wheat, sugar and alcohol in the body. Again, refer to the Perfect Health Diet.

23. The only thing you should drink is water, period…or juice from a juicer…or some teas…okay, or organic coffee (but seriously take out all the high-sugar beverages – this includes diet pop).

24. Invest in your health now – be preventative – or just wait until you’re sick and spend all your hard earned money then.

25. Juicing is great to get many nutrients in your body you wouldn’t normally. This does not replace eating the real thing. Eat salads and throw some spinach, kale and/or broccoli into your shakes – trust me, it’s not that gross.

26. Be the change you want to see in yourself. Move more throughout the day and exercise!!

27. Reducing the amount of toxins you consume is the goal of the Perfect Health Diet. (getting the hint on my new favorite book on nutrition??)

28. Get a support system in place before changing your lifestyle. Surround yourself with health-conscious, like-minded people. Remove all the negative people in your life and people with health habits you don’t want. You’re more likely to be successful.

29. Laugh, smile and cherish your life on this planet. You never know when you’ll be hit with illness.

30. Chill out! Try reducing stress to improve overall health and your well-being. Take time for yourself daily. Learn how to meditate. Find a job you love and it wont be a job. Sleep 8 uninterrupted hours nightly.

And remember, exercise is more effective than any pill on the market at improving your health and level of wellbeing. Side effects include more strength, larger muscles, better health, mobility, flexibility, a better sex life and looking great naked.

Well, that’s a wrap – all 3 parts have been posted.

I hope you enjoyed this series. Please leave your comments below.

Thanks for reading.

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-JK

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

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