Physical Transformation

In this day and age, there is a ton of information, readily available on any topic.

If a transformation in your health is what you are looking for, you can find all sorts of info on the interweb.

But information is just part of the puzzle.

A physical transformation will involve, changing nutrition, exercise, daily habits, mental change, and take time.

We all want the quick fix, but when it comes to your body, thats not how lasting change works.

Change comes from creating new habits and dumping the old habits that don’t line up with someone who is healthy.

We help clients in the gym atmosphere with personal training and nutrition guidance, but we also focus on helping clients change their daily behaviors that are holding them back.

Much of what drives behavior is how we identify ourselves.

If you identify as a weak, out of shape, overweight, unhealthy person, it is likely that your behaviors will align with that identity.

So how do we break free from identifying in a new way.

One way, is to start picking up new behaviors. You may have to force them in the beginning, but eventually it will take over.

Look in the mirror multiple times per day and repeat a mantra.

I am healthy, happy, and I take care of my body. It seems cheesy, but it will work.

What our brain hears repeatedly, it begins to believe.

That’s why self talk is so important.

Another way to identify as healthy and fit, is to start hanging around other people that are this way.

If you don’t have a healthy support system around you, … go find one.

Join a gym or personal training program with other people.

This is one thing that we provide for our coaching clients at Northcore, in shoreline.

Don’t try and go it alone. Seek out help and support.

Dont try to take on 7 things ( changes) at once.

Choose one or two things to focus on and move on to new habits once you have mastered the first ones.

Transformation takes time. Set out a list of habits you think a healthy fit person would have, and start crossing them off, one at a time.

It may take a year, or maybe two, but that is how a true transformation is made and kept.

Not in a month or two.

Let me know if you need more help with this, or you want to join the Northcore family in our fitness journey.

Jeff Millet



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Sleep -It is more important than Diet and Exercise.

The Importance of Sleep for health:

When it comes to health, many people think of exercise and diet.

Yes, these two things play a major role in how healthy you are.

However, One of the biggest things people overlook and fall short on, is sleep.

I think one reason people dismiss sleeps importance, is that we are programmed to think that we have to sacrifice, work hard, grind it out, deprive ourselves to reach a state of health.

Sleeping is something that costs you nothing except time.

Once you are asleep, it doesn’t take a lot of effort either.

Through my research, I have come to the conclusion, that quality sleep, is more important to health than exercise and diet.

Like I’ve said before, When it comes to your mind and body, everything is inter-related.

Daily exercise and proper nutrition will help you sleep better.

Better sleep, will allow you to exercise more efficiently, recover, and allow your body to crave the healthy foods it needs.

So, if you only do one of these things in isolation, it will be good for you, but you wont have as high of result, as doing them together.

Let me explain how this works in more detail.

When looking at sleep, people often think of how long you slept. But hitting a specific number is not the only goal. We also have to think of quality.

As humans, we all walk to a different drummer.

This is the same for nutrition, exercise type, and also for sleep.

Some people can thrive with 6 hours, while others may need 9.

We all need to figure out what works best for us as an individual.

Not all sleep is created equal. Its more about quality and timing, than duration.

Just being asleep doesn’t mean you are getting the full benefit.

The lifestyle you lead and the habits you create before falling asleep, can help your quality of sleep, or hinder it.

We will get into this more later.

First I want to talk about how getting the right amount of quality sleep can help or hurt you.

When you are asleep, your body is in hormone recovery mode.

This means it is increasing or decreasing hormones, based on what happened during your day.

During sleep, testosterone, in both men and women elevate..

Testosterone is important in regulating so many functions, like sex drive, muscle growth and strength, as well as bone density.

HGH (human growth hormone)levels also are produced during sleep, mostly during your delta sleep phase, (or deep sleep phase).

So if you are getting poor quality sleep, you may be missing out on some of this delta sleep, that is so important.

If you are an athlete or an active person, you can see how you wouldn’t want to be cutting yourself short, on these two hormones. You want to help your body recover in every way possible.

Too many days of short, low quality sleep can have huge implications on your energy levels, and performance.

When you become sleep deprived, a cascade of issues start to occur.

Your body will react by slowing down your metabolism.

It will increase your cortisol, (stress hormone) that in turn increases your appetite.

Cortisol has many functions, it regulates metabolism as well as the immune response.

But it is also responsible for telling your body to store fat, especially in the abdomen area.

Sleep deprivation also increases the hormones ghrelin and decreases the hormone Leptin.

Ghrelin is responsible for increasing appetite.

Leptin is the opposite of ghrelin, it is responsible for telling you that you are full.

Sleep deprivation will trigger your body to think it needs to eat.

So when you find yourself in the kitchen in the late hours of the night, this is most likely what is happening. You don’t need more calories, you are just tired and need some rest.

The exception to this, that I have personal experience in though, is when you are training 20 hours a week for an Ironman Triathlon.

I would find myself in the kitchen all the time, day and night, constantly looking for more calories. My body always seemed to be saying “ uh, hey jeff, pretty sure you should eat that. No really, eat that, now.”

When you are burning 3-6000 calories a day, you need a lot of fuel, lol.

I digress though.

The type of food your body will crave in a sleep deprived state is high sugar and carbohydrate.

These foods elevate seratonin, that helps calm the brain from the overload of the stress hormone cortisol.

As you can see, being sleep deprived can alter your health big time.

It effects your body composition, your energy levels, your ability to perform and excel in exercise, and can lower sex drive.

So how much sleep is good? We have all heard the generic 8 hours. Im not mad at this recommendation, but some people need more, some people need less.

Its similar to prescribing calories, needed. We are all unique. There is no standard time.

What you need to do is to figure out how many your body needs.

Do a test on yourself. Go to bed at the same time every day. Preferably a little earlier in the night. That way you can see when your body wakes up naturally.

It may take a week or so to get your body used to a new schedule.

Also if you were sleep deprived before, you may find yourself sleeping more in the initial few days to recover.

So after about a week in, you should have a good sense of what your body needs.

An example of this would be falling asleep at 10 pm, and waking up at 4:30 every morning.

This would mean you need 6.5 hours of sleep. So, if you don’t necessarily need to be up for work til 6, you could then adjust your schedule accordingly and start falling asleep closer to 11:30pm.

Once you have your schedule set, try to stick to it 7 days / week.

So how do we go about sleeping better?

1. Staying on a consistent schedule will, it will help you regulate melatonin.

Most of us have heard of melatonin, (sleep hormone) because you can buy it in pill form.

But what it does is help you stick to your circadian rhythm. ( day & night cycle)

So help yourself out and stick to a schedule. Staying up late and sleeping in on the weekends, jacks up your melatonin.

Another thing to mention. Use over the counter melatonin sparingly.

Don’t forget its a hormone. Use it too much and your body thinks it doesn’t need to make it on its own.

2. Cut off the caffeine after noon. It has a 6-8 hour 1/2 life. What this means is it can disrupt your hours later.

3. Limit how much screen (blue light) time you have every night. The wavelength of blue light (460 Nm) sends signals to shut off melatonin. This will delay your circadian rhythm and in turn your sleep quality.

4. Exercising daily helps you sleep. This is not a big surprise. We all know that when we get a good workout in, our body is ready to lay down and recover, at the end of the day.

So there you have it.

Now you know why sleep is sooooo important to maintaining a healthy lifestyle and getting the most our of your body and mind.

Let me know if you have any questions.

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How Real Results Are Found


How Real Results Are Found

The goal of each training session or workout, shouldn't be to become completely exhausted.

I’ve noticed a trend in the fitness Industry over the last 5 years.

💥The idea that, it’s not a good workout unless you fall to the ground in a heaping pile of sweat at the end of each workout.

💥 As a society, when it comes to fitness and nutrition, it seems we tend to be all in - or all out. 

Crushing it ▶️ or doing nothing

💥 The trend is to smash yourself with all out intervals, trying to keep your heart rate higher than anyone else. 

Or to lift heavy weights as fast as you can to beat the guy next to you, because you want to win. With no regard to form or technique.

💥 As personal trainer and coach, that has been working in this industry for 15 years, I think this is craziness. Because I know what happens after a month or two of doing this.... Injury and or burnout. Then a month or two of recovery. Then Right back at it. It is a cycle that goes round and round. There is a better method though.

🔥 I believe in a more sustainable approach. Work hard but still have gas in the tank to go home and be present with loved ones, get good sleep, be productive at work, and be back day after week, after month. 

You get stronger as you recover. If you drain the tank every workout.... you are screwed.

🔥 You should leave the workout feeling better and more energized.

💥This is how you get sustained results.

🔥There is no such thing as a quick fix, get fit fast.

🔥Long term health is built by steady, Low injury incidence, consistency, and not going balls out every workout.

🔥Yes, a prescribed, well timed, kick ass workout is in order sometimes. But not every single day. It’s just not a smart approach.

🙌Think long term: 

It’s a marathon, not a 40 yard dash. 

We are a small private studio, located in shoreline washington, and service the surrounding areas of edmonds, mount lake terrace, richmond beach, and north seattle. 


Supplements For Health


Supplements For Health

Nutrition - Supplements For Optimal Health

   By Jeff & Kara Millet

There are tons of different supplements out there on the market.

The truth is, that most of them, don't really don't do a whole lot for you, except make your bank account smaller.

The best source of vitamins, minerals, and nutrients comes from real food. 

But that doesn't mean people will always eat all the right things, to get what their body needs.

Sometimes supplementing your diet in certain areas, can be very beneficial.

But knowing what to take can be tricky.  

What do you need for your body and mind to function properly?

Today we wanted to dive deeper into this, and let you know some of the things we use to stay healthy.


The modern day soil, and the food that is grown in it, isn't what it used to be 100 years ago.

This is especially true, when it comes to minerals, like iron, copper, and magnesium.

A lot of people have been tested and told that they have low Iron levels.

But this is simply a test of the Iron in the blood stream.

Iron can get stuck in free form, in the tissues.

When this happens, it causes inflammation, that can lead to many diseases and problems.  

This free iron in the tissue, will start to eat up magnesium.

Magnesium is responsible for regulating nerve and muscle function, blood pressure, blood sugar levels, making protein, bone, and DNA.

So, if the free iron stuck in our tissue is eating our magnesium, we have a serious problem.

The Iron gets trapped in the tissue because of a lack of copper in the body.  

So, it may not be an iron deficiency issue, but a blood iron problem, that can be resolved by making sure there is proper copper in the body to allow Iron to move in and out of the tissue.

Making sure there is adequate copper in the system, will help regulate iron and save the magnesium from being destroyed.

Copper helps trigger an enzyme called  ferroxidase, that helps iron leave the tissue and get back to the blood stream, where it can continue to shuttle oxygen back to the tissue.

The problem is that there isn't a quality, usable copper pill to take.  

You must get copper from a bio-available source. (real food)

A balance of Iron, copper, and magnesium will help ensure a healthy body and immune system that can fight off and prevent disease.

Below are 3 of the supplements we use to help regulate and balance these three minerals.


Beef Liver


Beef liver is one of the most nutrient dense food items you can eat.  The problem is, that most people don't care for the taste. The best case scenario is to eat fresh, grass fed, organic beef liver once a week.

If this is just not something you can do, we recommend taking a supplement form. 2-4 capsules/ day will help you get alot of minerals and nutrients in.

Nutrient highlights of beef liver:

Copper, Zinc, selenium, iron, chromium, phosphorous, CoQ10

All the B vitamins, including B12 and folic acid

Essential fatty acids EPA, DHA, AA


Magnesium Glycinate


Magnesium is important for many reasons, as listed above in this post. 

This is the product we recommend to help balance out your minerals.


Bee Pollen


Bee Pollen is one of the richest and purest natural substances.

Pollen is rich in vitamins, minerals, proteins, lipids, and fatty acids.

B Vitamins

Vitamin C











It is also abundant in enzymes, carotenoids (that the body converts to Vit A) and bioflavonoids.

It also contains these amino acids

Arginine, Histidine, Isoleucine, Leucine, Lysine, Methiionine, Pheylalamine, Threonine, Tryptophane, and Valine.

It has powerful antibacterial, antifungal, and antiviral properties.

It helps lower inflammation, and boost the immune system.

As you can see, bee pollen is packed with tons of nutrients the body needs to function and be healthy.

We recommend that you find a local, all natural, organic source.

We like to melt it into hot tea, or blend it into a smoothie.

 It has a mild sweetness of honey to it, with a hint of a flowery taste.


I hope you learned something from this post that will help you live a happier healthier life.

If you have any questions, just send let us know.


If you have  questions about fitness, nutrition, training, and or health, just send us an email.  We would love to help you out.  If you live in the shoreline / edmonds area of washington, stop by our studio gym and say hi.

Live Healthy and Happy  

jeff kara pic.jpg

Jeff & Kara Millet

1501 N 200th Street

Shoreline, WA 98133




7 Benefits To Strength Training

7 Reasons - You Should Be Strength Training


When it comes to overall fitness, fat loss, muscle gain, cardiac health, resistance training trumps all others. 


I'm not saying, "dont do cardio" I love cardio.  If you are limited for time and want the best bang for your buck, lifting weights is the way to go. 


Here are 7 Reasons Why I believe this.


1. Increased Bone Density


One of the biggest issues adults have is decreased bone mass. If you have strong bones, it helps protect you from serious injuries.  This is especially the case in post menopausal women, when bone density can be in decline.


2.  Increase Muscle Mass

This helps you look good and also function properly. Having a healthy body composition boosts metabolism. More muscle means you will burn more calories during the day to maintain that muscle mass.Ifyou enjoy being active, you need strength and muscles mass to perform better.


3. Injury Prevention


Have a strong core and lower back helps you feel good and be more injury resistant.  When our muscles and bones are strong, they facilitate better movement patterns and keep us stable and from pushing our joints into dangerous ranges of motion.


4. Fat Loss


When you lift weights it helps increase your BMR ( basil metabolic rate) for hours after wards. Traditional cardio only increases BMR while you are working out. This means that a 45 minute strength training session, can help you burn more calories through out the day.



5.  Increase in energy levels and confidence.


When you workout, it quiets the stresses that life can throw at us.

Lifting weights elevates your heart rate, gets the blood flowing, and has been clinically proven to increase mood and energy levels.  When you are taking care of your body, you start feeling better, physically and mentally. This brings on a sense of confidence in knowing that you are respecting yourself.



6.  Boost in Strength


Strength helps with all things in your daily life. Getting out of a chair, up a flight of stairs, carrying your kids, or the groceries.  Being strong helps you enjoy life to the fullest. When you are a strong it allows you to be confident and play with out being scared of injury.



7.    Improved Posture

In today's day, we all sit too much and look at a device for hours a day. This creates bad posture that in turn leads to increase in disease and injury.  If you are on a good strength training program, it will help alleviate any pain and tightness in your body..



All of our programs at Northcore involve Strength Training.

If you feel it's time to take control of your health, fitness, and nutrition, then click the link below. 


Lets have a conversation about how we can help you stay accountable and begin to get your fitness back.




The Best Way To Get In Shape


The Best Way To Get In Shape

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Shoreline, Washington

If you had to pick one thing to do, to have the biggest impact on your health and fitness, 

You should lift weights.

Resistance training has the ability to do many things for your health, in the shortest amount of time.

When you are on a safe and effective program, lifting 3 days / week, for 45 minutes, is enough to elicit all the benefits listed below.

Research has shown that resistance training, lifting weights, has profound effects on: 

  • Building Muscle
  • Bone Density
  • Fat Loss
  • Lower-back pain,  
  • Sleep quality
  • Increased Metabolism

Weight training also positively affects risk factors such as:

  • insulin resistance,
  • resting metabolic rate,
  • glucose metabolism,
  • blood pressure,
  • gastrointestinal transit time,

These factors help control diseases such as;

  • diabetes
  • heart disease
  • cancer. 
  • ostoporosis

So, knowing this, why are so many people afraid of lifting?

Why aren't the gyms packed with people lifting weights?

People are afraid, that is why.  

We are scared of what we don't know and understand.

Most people in their 30's, 40's, and 50's have been trained to think that they have to run their way to health.  

They think they need to, Eat low fat food and spend countless hours on a treadmill.

This does not work long term.

In fact what usually happens, is you try this method above, crush your central nervous system, and then when you stop the diet/workout frenzy because you are exhausted, you are worse off than before.  

For many, the only experience with resistance training they have, may be limited to bodybuilders, meat heads, and crazy intense power lifting gyms. 

Or you may have heard horror stories of people getting injured, and think...

"Why would i want to do that"?

I agree, you don't want to do that. You work out to feel better, not to get injured and be worse off.

On the other end of the spectrum, some programs, will throw you on a cardio machine for 50-75% of your workout, and run you into the ground.

This method only works temporarily. After a few weeks, your metabolism get used to this type of exercise and stops creating effective results. It starts to increase the chronic stress on your body.

Chronic stress leads to fat storage. Your body is trying to preserve itself.

The stigma is that you have to crush yourself with cardio, or olympic lifts, in order to see results. Not True. There is a smarter and more effective way to get in shape.

There is a different way to lift weights, that is sustainable, safe, effective, and won't consume your whole life.

As we age, we need resistance training more and more.

Resistance training builds bone density. Who wants to fall and break a hip? Not me.

Hours of cardiovascular training is not the answer.

It may seem strange for someone as myself, who is an Ironman triathlete,

to tell you that countless hours of cardio isn't the answer to health and fitness.

Yes, i am a triathlete, but I am also a strength coach to competitive athletes, and a personal trainer to hundreds of adults.

 I know first hand, having personally used and coached, both modalities, cardio and lifting,

that lifting weights will give you the most prolonged bang for your buck.

In fact, lifting weights, is the only thing that allows me to train as a triathlete and not injure myself.

Too many endurance athletes are missing this key aspect of training, and will continue to have nagging injuries that hold them back.

When I am trying to get in peak physical condition, I reduce my cardio hours, focus on lifting 3 days / week, sleeping 7-8 hours for recovery, and getting my nutrition on point.

Excessive cardio sharpens the mind, but breaks down the body.

Cardio training only ramps up your metabolism while you are performing the training.

Resistance training will allow you to keep your metabolism up, for hours after you stop.

Lift for 45 minutes and burn more calories for hours after. More bang for your buck.

What To Do

My recommendation is to find a coach or trainer that can prescribe a safe and effective program for you.  Not what works for them, but to be a detective and figure the best approach for you.

Lifting weights is very individualized. Every body is different.

We all have different injury histories, different anatomy, and different goals.

Not everyone should train like a 23 year old athlete. 

 This may work great for some people, depending on injury history, years of lifting experience, and age.

But it isn't the answer for the most people. 


Here is my general recommendation, to build a healthy happy body.


  1. Lift weights -  3 x week for 30-60 minutes.

  2. Walk or light cardio- 2-4 hours / week.

Don't lift to failure, leave 2 reps in the tank each set.

Walk, Bike, Run, Swim, kayak. etc. Do something you enjoy. 


I hope this helps out.  Don't be afraid to lift weights. Just find someone to help you and get educated on what does and does not work for you as an individual.

jeff kara.jpg

Jeff Millet

Husband, Father, Coach, Trainer,

Mentor, Leader, Ironman, Warrior


If you would like to learn more about who we are and how we are getting our clients results,

click the button below.

We are located in the NW Corner of Shoreline, WA


Magnesium - And Why You Need It


Magnesium - And Why You Need It

Magnesium, And Why You Need It

One of the biggest micro nutrients people have is magnesium.

This is essential, especially for people that are physically active.

This is one more reason to drink green smoothies. (Im a huge fan)

One of the best snacks you can eat after a workout or mid day

Is a green smoothie and a handful of almonds or pumpkin seeds.

Here is a list of the benefits of magnesium:

  • sleep aid
  • helps muscle cramps / spasms
  • fights inflammation
  • accelerates muscle recovery ( protein synthesis)
  • promotes balanced hormones ( testosterone, cortisol)
  • help metabolize carbs by its effect on insulin
  • calms central nervous system (can get fried from intense workouts.

So you can see how you wouldnt want to be running low on magnesium.

Having even small deficiencies, can have a dramatic decrease in athletic

performance and recovery. 

Most american are low in magnesium because of poor diet.

Before taking supplements, you should try to get your magnesium form

real food, like nuts and leafy greens.

It can be found in these foods 

Spinach    80mg

Pumpkin Seeds    532mg

Almonds    300mg

Rice - whole grain brown    110mg

Broccoli    30mg

Walnuts    158mg

Peanuts    183mg

When supplementing, use high quality chelates.

I like to use a Magnesium Glycinate supplement by Pure Encapsulations

Recovery is super important in any workout program, 

so make sure you are getting enough:

  • sleep
  • water
  • micro nutrients (magnesium) etc.
  • fuel- from real food


Feel free to share with anyone that you think could benefit from the message.

Dedicated to help you improve your lifestyle through mindset and fitness.


Jeff Millet
Northcore Performance Training


What Makes An Athlete Elite ?


What Makes An Athlete Elite ?

What Makes An Athlete Elite?

All competitive athletes, strive to be Elite.

You / they strive to stand out from the competition and perform at

their highest ability.  

But what makes an athlete Elite?  makes them stand out.

There are many things that make an athlete Elite.

They must have a mastery of their skill set.

They must have mental strength and resilience.

They must outwork their opponents.

They must be stronger, smarter, be more determined, have more grit, 

and put in hours honing your craft / sport.

Good genetics will get you by until you reach a certain level.

But at some point, the athlete will need to decide that, if they want to 

become elite or they want to continue being elite and standing out from 

the competition, they will need to commit to consistently getting stronger, 

faster, more powerful, and more injury resistant.  

One of the biggest things that will allow an athlete to stand out from their 

peers, is their mental and physical presence on the playing field.  Yet, 

this is one of the things most youth athletes neglect, or put little effort 


Countless thousands of hours and dollars are invested into playing select 

ball and pay to play tournaments, but the select few, figure out that sport 

specific, strength training will catapult you mentally and physically above 

the rest.

Being on a consistent strength training schedule prepares your body for 

the long hours and demands your sport asks of you. 

It also prepares your mind to know what it feels like, to dig deep when 

your tired, hurting, and the game is on the line.  

When you put yourself in a situation, week after week, asking your body 

to push through difficult times, it builds a sense of cofidence and 

assurance in oneself. 

You can visibly see the difference in the athletes that prepare their bodies 

through strength training.  You can see it in their physique, the way they 

carry themselves, and their performance on the field.  

And guess what, so can college and pro scouts.  They look for talent and 

the numbers you put up, but they also can recognize will power, strength, 

work ethic, and commitment, just by looking at you.

If you want to be elite and or stay elite, you need to be a sport specific 

strength training program.

Northcore has been providing this kind of service and experience to some 

of the most elite athletes in the Northwest for 8 years. 

Click the link below to learn more about how we can help you be Elite.



Food Is Just Fuel....... Right? Or Is It?

Food Is Just Fuel.  I don't agree with this.

By Jeff Millet


If i had a dollar for every time i heard someone say 

"its calories in vs calories out... right"?

,I could buy a new triathlon bike.

Yes, calories are one factor in your nutrition.

When it comes to nutrition, there is not one perfect plan for everyone. 

If there was, we would have one book about how and what to eat to be healthy. 

But nutrition is much more complex than this.

It is very unique to each individual. There is no one size fits all plan.

For instance, I can eat some dairy and it won't bother my stomach.

My wife on the other hand will get a stomach ache if she has it.  

The opposite is true for us, when it comes to wheat. She can handle it, me not so much. 

That is why there are so many diets, and differing opinions on nutrition.

If anyone tries to sell you on a specific diet, that is the end all be all, don't jump right in and believe everything they say.

It may be the perfect diet for them, but may or may not be for you.

Now that being said, there are a lot of guidelines that one can use to be much healthier.  

But the only way to find out what works for you, is to experiment and pay attention to how your body feels and performs, when you eat certain things, what times you eat, and how much you eat.

There are many different things that food is. Yes it is fuel, but there are many other things food is.  

When looking at your nutrition plan, you must consider what food is to you, and what you are using it for. 

Do you eat for performance, recovery, and energy?

Or do you eat, just to not die?

Here are some things that food is.

1.  Energy (fuel)

2.  Vitamins

3.  Minerals

4.  Information

Food is information for the body.  It sends messages to the body.

It says, turn on or suppress this or that hormone. 

Or, recover, store fat, clean up system, and go to work. (performance)

Food also tells a story about you. 

Your heritage, background, and lifestyle.

It tells a story about where you are from, what you find important in life.

Do you value your body and what goes into it.  

Or do you just put calories in and hope it works out.

If we just look at calories in calories out, we are neglecting all the things food is, other than calories.

Your body will think it still hungry until it gets the proper nutrients.

If you eat a food that is rich in nutrients, you will stop feeling super hungry all the time. 

500 calories of cookies will give you calories, but 500 calories of mixed vegetables and almonds, for example, will also give your body vitamins and minerals it needs to perform at its peak and make you feel good.  

I hope this article just helps you begin to look at food a little different.

Your food choices make a difference in how you live and feel on a daily basis. 

Eat to feel and perform good, not just to stay alive.

Feel free to share with anyone that you think could benefit from the message.

Dedicated to help you improve your lifestyle through mindset and fitness.


Jeff Millet
Northcore Performance Training

Check Us out on Instagram   Northcore1


Action vs Non Action - What's at stake


Action vs Non Action - What's at stake

Action is the number one thing that must happen in order to see some results.

It doesnt matter what you are talking about.  

Yes, you must first learn and educate yourself on what to do and how to go about doing it.

But if you stay in learning mode and never actually take action, nothing will change.

I used to be this way in business. I would listen to podcast, study new material, and think about

all the ways I could help people better, grow my business, and expand.  

But I would go through phases where, even though i was learning and and soaking up 

information, i wasn't taking any action on it. Therefore, nothing got accomplished.

This hold so true in your health, fitness, and nutrition. 

You can hire a personal trainer/ coach, buy a nutrition book, watch motivational podcasts.

But If you dont take action, and follow the advice and knowledge that you are learning, your 

results will stuggle.

There is an abundance of information out there regaurding every topic you can think of.

Usually its not about understanding what to do, but figuring out how to take action and

maintain that action until the desired result is obtained.

So what does this mean for you?  

Whats holding you back?  

Lack of knowledge?

Lack of accountability?

Lack of motivation?

Playing ignorant? I used to do this one. If i dont address or worry about it, it will go away.

Hahaha, lets just say that has never worked out for me. 

Ignore your health and yo will get soft, sick, tired, fat, and wheezy walking up stairs.

The best way to stay on track is to be in a group of people that care about getting better.

People that will support you and hold you accountable to keep taking action.

People like me, who have the knowledge, empathy, and experience of going through a body 

transformation.  I know how difficult it is to change your habits and be consistent. 

I fought this for years.  

In the last 6 months I have given up alcohol, dependence on sugar, staying up late, and 

over working myself.  In the past I thought that by giving up these things, I would be depriving myself of something.  Come to realize after giving them up, i was actually depriving myself of something by not giving them up.

Now I know what it feels like to have a body that feels amazing and can do incredible things. 

I was depriving myself of this for over a decade.

If you are ready to start making some changes and want to be a part of a group that will hold

you accountable and allow you to get out of your own way and get healthy, Check out our Challenges that are happening at Northcore.



Why You Should Meditate

Why You Should Meditate. 

No, it doesn't mean you are a Buddhist, if you do.


Meditation has been more and more popular lately, for a reason, It works.

I grew up thinking that only Buddhist monks meditated. 

Or, if I meditated it meant I am not christian.

The fact is, that most people know so little about meditation and are afraid of it.

When we don't understand something, we are naturally afraid and put off by it.

But, recent studies, have been showing that meditating for even a period of one week, 

shows incredible increases in creativity and problem solving skills. 

Sounds pretty awesome to me. Why wouldn't I want to do that?

What meditation really is, is the ability and to create space to quiet the monkey mind, 

so you can listen to your inner voice. 

Some think this inner voice is God's way of talking to them, some don't.  

Either way, its your bodies way of quieting the endless noise and 

messaging we are getting from all angles, in our modern day society.  

Meditation allow us to be aware and focused on the present moment.  

It allows us to notice the feelings and thoughts as they come and go. 

It helps with stress relief, creative thinking and problem solving, 

and has tons of health benefits.

MRI scans have shown that with am 8 week mindfulness and meditation practice, the 

amygdala, the fight or flight center in the brain, begins to shrink.

This area of the brain is responsible for fear and emotion and the initiation of our

body's response to stress.

When we allow the brain to be quiet,  it allows our true self and voice to speak to us. 

There have been many studies done, showing the implications for athletes as well.

We all know that a body can only do what the brain allows it to do.  

Many sports, such as baseball, have a huge mental factor involved.  As you climb 

higher and higher into the ranks of the elite, your mind's ability to focus and control 

stress, become ever more important.  

Control the mind and control your flow state.

Your flow state is when you act without thinking.  Your body does what it should, 

based on the countless reps it has put in.  Your emotions are not in the way to alter 

your performance.

I have personally been practicing mindfulness and meditation regularly, for about 

6 months and have seen huge improvements in stress levels, ambition, and creativity.

There are a few methods I like to use to facilitate my meditation.

I use box breathing, which uses the counting of your inhales and exhales.  I like to 

count to four while I inhale, then count to four while I exhale.  Another one I will use 

sometimes, is to say a positive mantra in my mind, that takes about 4 seconds, hold my

breath for 4 seconds ( counting), exhale saying mantra, then 4 seconds hold (counting) 

with all my air exhaled. 

By giving your monkey mind something to focus on, (counting) it allows you to relax 

and stop using your brain to analyze everything, from what happened yesterday, to 

what may happen tomorrow. 

I also like to listen to an app. called Brainwave - 32 Binaural programs.  


It plays different frequencies into your headphones, that have been proven to light up 

different parts of the brain, to produce different states of mind.

They main thing to remember when meditating, is that you can't do it wrong.

When first starting this practice, I worried all the time if I was doing it "right".

Every day I experience something a little different.  

Some days I fall asleep

And that OK.  It's what my brain needed.  I like to give my brain what it needs.

Some days, no matter how hard I focus, I can not seem to block out my monkey mind 

and all the issues and problems it is trying to fix and process. But some days I can do 

this, and it is hugely beneficial.

So, my advice to you, is to just start doing it.  

Just start trying it.  Try different methods, places, and circumstances. 

Your body and brain will thank you.


Feel free to share with anyone that you think could benefit from the message.

Dedicated to help you improve your lifestyle through mindset and fitness.


Jeff Millet



My Mistake, Is Your Gain

I injured my leg yesterday, from doing something stupid. Something I tell my clients not to do.

I didn't use good judgement and did not ramp up properly inside my training.  

And surprise surprise, I injured my hip and quad.

This weekend, i decided to do a long run.  I set out to run 7 or so miles. This would be the

longest run for me in the last few months.  I have been running 1-2 days a week for 3-5 miles

and doing strength training 3 days a week.

Last year I was training for an Ironman Triathlon and would run 13 miles on monday, 7 miles on

wednesday and 3-5 miles on saturday.  So yesterday i set out to run 7 miles.  It would be only 2

miles farther than i had been doing consistently.  No big deal.  It would be a good progression.

But, as i reached the turn around for the 7 mile run, i thought to myself, I feel good, keep

going.  My brain said, you have done this 10 mile route so many times in the past.  You will be

fine to keep pushing and add in 3 more miles.

With 2 miles to my finish, my hip flexor, IT band, and hip joint all started to tighten up and

ache, on my right leg.  I hobbled my way the last 2 miles in extreme pain.  Of course i did not

walk though, because that would be weak and I am not a weak person.  (Poor logic i know)

As we age, we sometimes forget that we can not do, what we once did.  Weather it was last month, last year, or back in high school.  We throw out logic and forget that we need to have a plan.  You can't just jump in and start doing the workouts you "used to do."  

There needs to be a ramping phase, where you try something out, determine how your body responds, then ease into the next phase.

This is something i talk to new clients about often.  Our goal isn't to crush you on you first day. 

We are more interested in keeping you healthy, so that you can continue working out and in

turn reaching your goals.  If you are sidelined with an injury, your progress will be hindered.

And that is exactly why you are NOT here. 

So learn from my mistake.  Make sure you are on a proper formulated workout plan.  One that will keep you healthy, injury free, and on track to get you the results you want.

We currently are offering men's and women's small group workout groups to do just that, get results. The current members in these groups are seeing great results.  We would love to have you join us and do the same.

Contact Me to set up a consult to discuss further.

Stop waiting for the moons to align and pigs to fly.  There is no good time to get in shape. 

Start Now and get yourself BACK INTO POWER.


Fitness Myths


Fitness Myths

Most of what we think about fitness, is B.S.

I grew up in an age of he 8 minute ab infomercials and everything needing to be nonfat.

You don't need to do 1000 crunches and train for a marathon everyday, to get lean and be in shape.

Fitness is really simple, but not easy.

It's not easy because we all feel we deserve treats and rewards.

We all think we are too busy to workout, yet have time to look at Facebook and Netflix.

As a strength coach, who has trained pro athletes and adults for over a decade, completed an Ironman, and someone who has personally struggled with weight gain, proper nutrition, and following the correct path, I feel i have a lot of information and tactics to share with you, on how i believe we must live, in order to be fit.

Here is a list of some of the biggest myths about fitness:

1.  Crunches is way to 6 pack.

Yes, you need to do core work to lay the foundation of a stable base. 

No, it is not the way yo will get a six pack.  Flat abs has more to do with you daily exercise and nutrition. In the industry, we call this spot training. It doesn't work. The idea of spot training, is that if i workout a certain muscle or "spot", the fat will melt off of that area. News alert, side crunches wont get rid of your love handles.

2.  Endless cardio is the only way to lose weight.

As someone who lifts weights, and has trained and completed an Ironman, I have seen first hand both sides of the workout equation. The more you run, bike, and swim, the more i wanted to / had to eat.  Weight loss comes from daily workouts and proper nutrition plan.  

An example i like to use, is that if you went out for an hour run, you would burn calories while running for that your.  If you were to do an hour long resistance training session with weights, you would burn calories for that hour, plus another 2-3 hours after your workout.  

The damage done to muscles from weight training, requires your body to go into repair mode.  Repair mode uses calories. 

I advise to people trying to lose weight to lift weights 2-3 days / week, get on a good nutrition plan, and do light cardio (or hard cardio if you want) 2 days / week. The main thing is to keep moving and eat right.

3.  More Sweat more results.

This concept is very dangerous.  The search for more sweat can push people too far, and lead to injury. It can also deter you from training properly and sticking to your workout plan.  Some weight training plans require longer rest between sets.  

If you are chasing the sweat, you will shorten your rest breaks and not get proper recovery and / or results. When lifting heavy weights, sometimes a 3 minute break is required for your body to recycle the proper fuel used for the next set. 

This is where the term work smarter, not harder came from. 

That being said, i like to sweat, and i believe in working hard. It's just not always the answer.

4.  Eating fat, makes you fat.

Eating bacon and drinking whole milk, does not make you fat.  Your body needs fat to survive and function properly.  It is also the trigger to your brain to tell you body to stop eating.  As I was growing up, I was flooded with information about how bad fat is.  The food companies took it our of everything.  

But what did they replace it with?  Sugar, and weird fake oils.  Eating too much sugar and products that turn into sugar, shortly after ingesting them (white bread, pasta, etc) are what make you fat..... And not exercising. I eat bacon, hamburger and meat with fat in it.  It doesn't make me gain weight. Eating sugary treats and empty nutritional items like bread, pasta, and pastries, makes me gain weight.

5.  Static stretching increases flexibility.

It has been shown over and over again that long stretching does not increase flexibility, long term.  You must stretch and then activate the muscle, over and over again.  What is more beneficial, is to do strength training, and to do activation exercises, before you workout. This video below, will give you ideas on how to do activation. i recommend doing these pre workout and on training off days.

6.  Running is bad for your knees.

Running is not bad for your knees.  Having weak glutes, core, poor recovery, and being on a proper running plan is bad for your knees.  The runners of the world are a different breed.  They usually think of strength training as a bad thing, so they stay out of the gym.  "I don't want to bulk up" is something i hear from runners all the time.  If you run a lot, you wont bulk up, believe me, i have been there.  

There was no bulking up for me during my ironman training, haha.

What i did do though, was train my glutes, core, low back, and hips.  Your knees are like the red headed step child, that takes all the abuse, when you have a weak core and glutes.  The knees are not designed to stabilize all your body weight compounded when you strike the ground and take on 3 x more force.  That is the job of your glutes, hips, and ankles.  Ignore those body parts, and your knees will pay the price.

7.  There is a magic pill, supplement, workout or diet.

The path to fitness and health is paved with daily action and lifestyle changes.

It takes hard work,  daily habits, finding a tribe of like minded people, and consistency.

There is no other way around that. You can't undo years of abuse to your body in a month or two.  It is going to take some time. Nobody wants to hear that, so that's why marketers won't tell you that. 

Their message is buy this magic pill or diet fad and you will lose all that weight you gained from abusing your body for years, in 6 weeks.

We all know this is B.S. but for some reason, we want to believe it so much, that sometimes we buy in.  Then when it doesn't work, we say to ourselves, "Well, i guess there is no way i can get back into shape.  If this didn't work, i guess nothing will."

It's hard work, just like anything that is worth having in life. It is going to take time, change, new habits, new assosiations, leverage on yourself, and a deep understanding of your WHY.

We have all heard this time and time again, "whats you why" ?

You have to have a deep understanding of your why.  For me, my why is my wife and daughter.  And not just that, its that i want them to feel loved and have all the resources available to be successful.

When i say successful, i don't mean rich.  I don't define success in financial terms only.  I want them to feel successful in their relationships with themselves and others.  I want them to feel the freedom to follow their heart and have passion for things in life.  And have the courage and support to seek those things out.  

I use this as my WHY.  It is why i get out of be at 5 am everyday and get to work.  I workout, meditate, build my business, and take care of myself.  

I tell myself every morning, "If you don't get up and get to work on yourself and your business,


They will suffer the loss of my time and energy.  They will lose out on having a father and husband that shows up in full power and integrity everyday to give them all that i have.

See, I used to not do these things. I used to live out of integrity.  I would tell clients to workout consistently and eat right.  

Yet, I would half ass it.  

My life began to lose passion, purpose, and joy.  My marriage felt off and I always felt exhausted.  

Get out of the rut you are in. Stop being tired. Find a Deep Why, and stop stopping.


If you feel like you need:

  • help getting your nutrition and fitness back on track,
  • accountability, guidance, and leverage in your life,
  • finding passion, purpose, and fun again

Check Out More About Our Workout Programs:





How To Sneak In More Protein To Your Diet - With Out Meat


How To Sneak In More Protein To Your Diet - With Out Meat

By Jeff Millet


We all need protein. Meat is one of my favorite things to eat. 

Especially Bacon and Hamburgers. Combine Them... even better :)

But what if you don't like eating meat all the time?

I have a few clients that are vegan, so it makes me think about non meat

protein sources and what are the best choices for these clients.

Protein is a major muscle-building source, and foods that are high 

in protein leave you satisfied for longer than high carbohydrate foods. 

Eating protein will help boost your metabolism, burn more calories,

and help you repair damaged muscle faster.

I think it is a good idea for everyone, vegan and no vegans alike, 

to add in a variety of protein sources.  

I even from time to time implement meat less mondays,

just to give my digestive system a break.  It also makes you get creative

to get your protein in for the day.

Here is a list of the main non meat protein sources I recommend. 

Quinoa Salad

Quinoa Salad


1.  Quinoa  - 8 grams / protein / cup

This grain originates in South America and has more protein than rice.

It can be used as a side to vegetables, mixed into oatmeal or chia seeds,or 

added into scrambled eggs.  It is also a great source of potassium,

phosphorous, and magnesium.

2.  Nuts  -  1/4 cup of almonds = 8 grams / protein

These are dense in fat and calories, but adding a handful a day is a 

great way to increase health without weight gain. Crush them up

and add them to salads, oatmeal, and yogurt.

My favorite nut snack is almonds.  I keep some in the front of my pantry.

This way when I get that urge to graze and go to the pantry, they are the first 

thing I see.  One handful is enough most times to curb my bored /salt craving.

3.  Seeds   - Chia seeds have 5 grams / protein / oz

Seeds can provide carbohydrates, protein, healthy fats, and antioxidants.

Chia seeds are a favorite of mine. They contain omega 3 fatty acids, are 

rich in fiber, and are a good addition to oatmeal, quinoa, or a smoothie. 

4. Beans   -  41 grams / protein / cup

Beans are packed with fiber and have protein as well.  They can be served

warm or cold in salads or as a stand alone.  I enjoy making a cold 3 bean salad.

Add olive oil, lemon juice, cilantro, salt and pepper, and some scallions.



5.  Spirulina (seaweed)  - 5 grams / protein / tblespn

Spirulina is 70 % complete protein. Beef is only 22 %. 

It is also high in vital amino acids and minerals, such as iron.

The best way to get this in to your diet is to buy it in powder form

and put it into a smoothie.


Try adding some of these non meat based protein sources to your weekly diet.  

It is good for your body to get a variety of different foods and nutrients.  

I know personally I can get bored eating the same old chicken , rice, and 

vegetable dinner all the time.  Its fun to mix it up and add something fresh.

Here is a quick list of some of some vegan proteins and their values.

Food    /     Protein

Spirulina        5 grams / tblespn

Beans            41 grams / cup

Quinoa          8 grams  / cup

Almonds       32 grams / cup

Chia Seeds    5 grams / ounce

Cashews       22 grams / cup

Tofu               20 grams / cup

Peas              8 grams / cup

Spinach          1 gram / cup

Broccoli        2.6 grams / cup

Mushrooms    2.5 grams / cup

Mix in these, non meat based protein sources, into your diet for extra protein with out the 


If you need help with your nutrition and workouts, click the link below and we can talk

more about our program and what you can do to change your current fitness / health.

We offer customized personal training, nutrition counseling, and empower our clients by taking control of their bodies and minds.  Our gym is in shoreline, Washington.  



Women's 30 Day Kick Start Workout - at Shoreline Gym

Northcore is offering a women's only, 30 Day Workout Challenge, at our gym in Shoreline.  We have experience personal trainers offering high level personal training, that is unmatched in the area.  

At our gym, we focus on an active lifestyle to create sustainable changes in your health.  Our aim is to help you gain energy, time, confidence, while losing weight and gaining strength.

Our women's challenge is a supportive group of strong powerful, dedicated moms and wives that are improving their lives through strength training, cardio, core work, nutrition and fun.


If fitness and health are a priority to you, sign up today for this kickstart and get back in shape today.

Our program is tuesday and thursday from 10-11am and for women only.  We are allowing up to 8 of the right women into this group.

We also offer other programs at different times and smaller more customized programs.




The Skinny On Dietary Fat

Fat Is Not The Enemy, ( all the time)

As a strength coach and personal trainer, I noticed one of the biggest areas people need advice and knowledge in, is nutrition.

If you are undergoing personal training, and wanting to lose fat and or gain muscle, you need to have a understanding of dietary fat and what role it plays in your journey.

Dietary fats come in all shapes and sizes, and are an exceptionally complex nutritional component.

For our purposes, we will keep it very simple.  Fats have been vilified in the past, and have been blamed for the current obesity epidemic.

Let me put this as plainly as I can - fats do not make you fat (over consumption and bad eating decisions makes you fat.) 

That said, just like proteins and carbs, not all fats are created equal.  Some fats have a much greater propensity to be stored as body fat than other fats.  

Fats can come from animal or vegetable sources and basically, the more natural and unadulterated the source, the better it is for you.

Let me make this very clear:  DO NOT FEAR FAT.  Even saturated fat is fine and even good for you SO LONG AS the source is natural. 

Fat is our friend, and when chosen properly can taste awesome and help us drop body fat quickly.

To be sure there are "bad" fats:  Highly processed "trans" fats (see below) like margarine and other man made fats, are metabolic suicide while sources like olive oil, coconut oil and fish oils can actually extend life and promote fat loss.

Fats can be used for structural things such as cell membranes, various hormones, and organs and for energy requirements.  That is in fact what body fat is:  energy stored for future use.

As you will read below, we will be increasing your intake of specific fats to optimize your metabolism, and completely eliminating other fats for the same reason.

Trans Fats and Why You Need to Hate Them

These days it's hard to get through a day without consuming some form of convenience food.

A muffin on the way to work, a snack from the vending machine, crackers with lunch, a snack bar on the way home, and then a convenient 'just add water' biscuit mix with dinner. Those days are gone - here's why:

Have you ever read the entire nutritional label on the pre-packaged snacks that we all know and love?

If you did, then you would have seen the ingredient partially hydrogenated oil. This is a necessary ingredient that allows foods to sit on a shelf for months at a time without going bad-but along with the preserving quality comes a little something called trans-fatty acids.

So what are trans-fatty acids? And why should you even care? Trans-fatty acids are produced during the hydrogenation of vegetable oil, and studies show that these man made molecules are worse for your body than saturated fat.

They even raise LDL (the bad one) cholesterol levels while simultaneously lowering HDL (the good one) cholesterol levels.

Trans-fatty acids are also linked to higher rates of insulin resistance. That, my friends will stop fat loss in its tracks.

Trans-fatty acids interfere with normal fatty acid metabolism by crowding out essential fatty acids from the cell membranes and interfering with the conversion of the shorter chain fatty acids (such as LNA) into longer ones (such as DHA).

As a result, there are fewer long-chain fatty acids in the membranes. This makes the membranes less fluid and reduces the number and sensitivity of the insulin receptors."

Bottom line, you store more fat.

Food items that contain trans-fatty acids

  • commercial baked goods
  • prepared mixes
  • crackers
  • snack food
  • margarine
  • shortening
  • artificial cheese
  • deep-fat fried foods
  • cakes and cake mixes
  • corn chips
  • cinnamon rolls
  • doughnuts
  • muffin mixes
  • pastries
  • pie crust
  • potato chips
  • tortillas and tortilla chips
  • biscuit mixes and dough
  • anything with partially hydrogenated on the label

 It is hard to live in America and avoid trans-fatty acids because they have infiltrated the entire food supply.

Anytime you see the words, 'partially hydrogenated' on a label, know that lurking within are trans-fatty acids. 

Take the time to read the labels on baked goods, snack foods, and mixes. Almost every one, contains trans-fatty acids

Effectively the acceptable level of trans-fats in this program (and for the rest of your life) is ZERO.

EFAs / Omega -3's

So you know which fats to hate - now let me show you which fats to love: EFAs. EFA stands for Essential Fatty Acids. 

In dietary terms "essential" means that your body cannot make it by itself. 

There are two families of EFA's, Omega-3 (linolenic acid) and Omega-6 (linoleic acid). Omega-3's (also referred to as "Fish Oils" ) are the one we care most about because most of us get sufficient Omega-6's in our diets. 

EFA's are special because they are the building blocks that make our hormones, membranes, eyes, ears, brains, sex organs and are a part of every cell in your body . 

And again, you must get EFA's from your diet, because your body cannot make them.  

Omega-3 EFA's are found in the body oils of cold-water ocean fish like cod, mackerel, halibut, herring and tuna.

Health Conditions link to Omega-3 Omega Deficiencies

  • Eczema and psoriasis
  • Hair loss
  • Water loss
  • Reduced immune function
  • Behavioral difficulties
  • Poor healing
  • Miscarriages
  • Circulatory disorders
  • Schizophrenia
  • Epilepsy
  • Abnormal behavioral changes
  • Impairment of vision
  • Spread of rheumatic and arthritic disorders
  • Deteriorating motor coordination
  • Glandular atrophy, which in turn leads to infertility, growth deficiency and weight disorders

The benefits of EFA supplementation are vast and varied.  Essentially (no pun intended), EFA's are anti- inflammatory.  That means they can benefit most if not all types of inflammation. 

You might not be aware that heart disease is actually a form of inflammation.  That is why EFA's are currently recommended to all cardiac patients. 

EFA supplementation greatly reduces the risk of many heath related conditions in addition to cardiovascular disease, such as cancer, depression, inflammatory diseases of joints and connective tissues, kidney disease/renal failure, osteoporosis, asthma, prenatal and postpartum support, diabetes/insulin resistance and many other diseases as well as increases resting metabolic rate, and improves body composition regulation.

In addition, EFA's have been vital in accelerating fat loss by turning on the lipolytic genes (fat burning genes) and turning off the lipogenic genes (fat storage genes).

In days of old - like caveman old - we consumed ample quantities of EFA's. 

We did not suffer from arthritis nor did we die from heart attacks.  Generally we were eaten by lions or some such beast. 

As our diets have become more and more processed and pre-packaged, our intake of EFA's has dramatically plummeted leaving us severely deficient.

There is simply no debate - optimal health requires optimum levels of EFA's.  The bonus of that is that EFA's aid in fat loss. 

One study showed EFA's can increase metabolism as much as 400 calories per day - PER DAY!

For many that in and of itself should be reason enough to get your EFA's.  In my opinion there is only one supplement I recommend to everyone, and it is EFA's.

Top 10 Reasons EFA's are Essential

  1.     Fish oils, rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
  2.     Fish oils are one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
  3.     Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
  4.     Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression and cancer.
  5.     Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
  6.     Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
  7.     Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
  8.     Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
  9.     Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.

     10.  Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer.

List Courtesy ofC. Poliquin

How much EFA's do I need?

That is a good question - and the answer can vary depending on who you talk to.  But first let's clear a few things up.

Most "Fish Oil" or EFA pills are 1000mg. 

But of that 1000mg only 300mg is EPA/DHA (that stands for eicosapentaenoic acidand docosahexaenoic acid respectfully, you don't really need to know that but trust me when I say that is "the good stuff" we want from our Fish Oil / EFA supplement.)

So that means only 30% of the pill is the stuff we actually want. 

So why is that a big deal?  Because to get the optimal benefits from our EFA's (again, depending on who you talk to ) we need to consume somewhere around 5-6g of EPA/DHA per day (combined total of the two). 

That is the same as 5000-6000mg.  So if each capsule is only 300mg of the good stuff we could be taking as much as 20 pills a day.  That is a lot to choke down.




Nutrition: How To Eat Right


Nutrition: How To Eat Right

Eating healthy isn't a big secret.  Most people, if put to the test, could pick out a meals worth, a days worth, a weeks worth of healthy things to eat.

So the epidemic of unhealthy eating isn't about lack of knowledge. 

Its about poor planning, bad habits, lack of desire, and lack of action.

There are many quotes about action and knowledge. A few of my favorites are:


"To know and not to do is really not to know." Stephen R Covey

"knowledge without application, is like a book that is never read" Christopher Crawford

"knowledge isn't life changing. The application of knowledge is." Todd Stocker


Here are a couple reasons people fail to eat right.

Most of our actions are on autopilot.  We go through our days, acting almost on auto pilot. 

We eat and do the same things automatically because it saves us energy and time.  The less we have to think about something like food, the more time we have to focus on family and work.

Another reason people don't eat right is, we often eat way too much.  If its on our plate, we eat it.  At a young age we are taught to eat what is on your plate or what is in the house.  Don't waste food.

The foundation of your health plan can be changed, if you adjust your building blocks.

Environment ( Social Setting)

The people and places you surround yourself with.  Hang out with people that eat bad, drink a lot, don't exercise, and that is most likely what you will become.

What you have in your fridge and your pantry, is what you will eat.  And if you don't grocery shop, you will eat out.  It is very difficult to be healthy and eat out a lot.

Daily Habits ( Your Autopilot)

Adjusting what is normal and comfortable is key to changing your health.  Humans want to do what is familiar and comfortable.  It takes time, but if you slowly add in new habits, eventually it just becomes normal.

You will automatically avoid certain foods and restaurants gravitate to the whole foods and produce sections.

Here are a few ways to help change your nutrition habits.

1.  Prepare easy to eat foods ahead of time and make them accessible.

2.  Don't have social or work meetings at restaurants and bars.

3.  Don't do your grocery shopping when you are hungry.

4.  Use a meal plan or nutrition coach.

5.  keep sweets out of the house.  If they are there, you will probably eat them.

6.  Use addition instead of subtraction method. Start adding healthy greens and protein to your diet, instead of thinking about all the things you need to take out.

7.  Hang out with people that are also conscience of what they put in their body.


It is basic knowledge that you must eat a lot of fruits, vegetables, protein and limit sugar, white starches and saturated fat.

A good rule of thumb at any meal is to eat a fist sized portion of protein, 2 fists of vegetables and a teaspoon of healthy fat.

Use a variety of proteins and vegetables, to change up the nutrients and vitamins you receive daily.  

My challenge to you, is to pick one nutritional habit per week, and master it.  Then move on.

Don't try to change everything at once, it wont work.

Good luck on your journey to a healthier life, If you have any questions or comments, hit me up.


5 Keys For Men - To Be Strong 4 Life


5 Keys For Men - To Be Strong 4 Life


Twenty years ago, fitness was identified by how good you looked, with your shirt off.

It was all about having big biceps and washboard abs. 

This idea may work for single guys in their 20's, but is unrealistic for older married business men with families.

There is a new concept and definition of fitness that is arising.  

Today, for men in their 30's, 40's, and 50's, fitness isn't about being jacked or having single digit body fat percentage.  

Most college and pro athletes don't even have that.   

As we get older, the reality of having a perfect body, is ever dissipating. 

So instead of chasing an ideology of something you may never achieve, I have realized that there is a different method to be strong for life.

Fitness is something that serves expansion and longevity in your life. 


KEY #1



As a strength coach, who has worked with professional athletes,  for over a decade, I have seen the difference between training and exercising. 

There is a big difference in what happens to your body, when you train, for a specific outcome.  

The outcome is to prepare your body, for real life physical challenges. How many push ups and  pull ups can you do? Can you run a 5K without stopping? 

Setting benchmarks and goals to physical standards can help you compete against yourself, and stop worrying about how you compare to a male model.  

The only person you need to compare yourself to, is who you were yesterday. 

When you train like an athlete, you are on a specific plan that is working towards specific goals.

As a man that enjoys being active, wouldn't you rather be able to bike, hike, ski, golf,  and play with your kids etc. at the highest level you can, without injury. 

That to me is more worthwhile than if I have a six pack or huge biceps. 

If you are going into the gym with out a plan, you are simply just exercising. 

You can't randomly choose to do whatever feels good on any specific day. 

Not only will this produce sub par results, but it will leave you bored and burnout and set you up for injury.

Being on a specific structured program, will allow you to break through your barriers and allow you to have functional, useful strength that can be measured.  

A plan will ensure you are addressing your strengths and your weaknesses. 

You will be left with a body that is strong, mobile, and capable of excelling in your weekend hobbies  and better able to handle the stresses of daily life. 

Stop worrying about how you look in the mirror and focus on training for function, feeling, and athletic performance. 

I used to believe that if i didn't look like I belonged on the cover of a men's fitness magazine, then I wasn't in shape. 

Not only is super low body fat unrealistic for most men, it is also unnecessary for athleticism and health.  

KEY #2


Staying in shape is a way of life, a daily habit.  

You need to sweat everyday in some way.  

Even if it is for 10 minutes.  Fitness results come from creating new daily habits.

Hit singles everyday. 

Don't wait a month, a 3 months, or a year, then try to hit a home run with one big workout.

Some days will be lighter recovery days and some days you will feel awesome and want to push hard. 

Some days may just be a warm up, foam rolling and stretching. It must become a habit and way of life.  

Exercise releases stress, allows you to clear your mind, and it kick starts your day.  

When you workout in the morning, especially, it sets the stage for the rest of the day.  

You feel focused and empowered. 

You are ready to dominate the day, full of power and energy. 

Production increases and you are less likely to snap on people.  


KEY #3



The days of spending two hours working out are no longer a reality for most of us.   

It is also not a very smart plan to spend this much time abusing the body on a daily basis.  

You can spend 15 minutes warming up and doing mobility exercises, then get a good 30-40 minute workout in, and see amazing results.  

By using high intensity interval training, (HIIT) you can effectively gain muscle and cardio during the same workout, without putting hours and hours of abuse on your joints.   

Don't get me wrong, as a triathlete,I love doing long runs, swims, and bike rides.

 It is a place for me to mentally challenge myself.   

But this alone, can not prepare me physically, to the place I want to be.  

I must spend time in the gym working on my core and overall strength. 

I must also be very careful with how and when I train.   

Too much abuse may feel good at the time, but may shut you down for two days after. 

An effective recovery strategy is one of the most crucial aspects of a workout program.


Key #4


You need to listen to your body.  It will tell you when its time to take it easy.  

As we get more and more fit, we tend to want to push harder and harder.  

Sometimes the answer is to do less.  

If you don't let your body recovery, it will slowly break down and you will become injured. Injury side lines you.   

It causes you to drift, lose focus, and sometimes slip into depression.   

When we are so used to using our bodies to find power, when we lose that power, it is hard to stay motivated in all areas of life.  

Staying healthy is crucial to your success in all things.

There are different strategies to making sure you stay in the game.   

Techniques like foam rolling, massage, chiropractic, performing mobility and activation work, all play a role in your fitness routine.  

Choosing the proper exercises for your age and body are also a crucial part of staying in the fitness game.  

Not everyone has the same range of motion, limitations, and abilities.  


KEY #5  



Coaching allows us to grow faster by leveraging the guidance of someone with experience and perspective on your current situation.   

One of the biggest things adults need, is accountability.

When you are tired and burnt out, its easy to talk yourself out of working out.    

When you have an appointment and other people expecting you to show up, you show up.   

I hired a coach this year that works with me on my fitness, my business, and my personal life.    

I have had more growth and expansion this year than any other year, due to being held accountable.   

A coach can call you out on your BS stories, that are holding you back from growth and from breaking out of bad habits.   

We all have stories about why we can't get in shape.  

I'm too busy

It's my genetics

I can do it on my own

It's too expensive.  

But what is the cost,

If you don't start taking care of your body?  



How is your current lifestyle affecting your marriage, your job, your personal power?    

Making money and providing for your family financially, isn't your only role as a man.  

You need to be the leader of your family.    

A leader lives the way he preaches and leads by example.  

People follow your actions, not your words.    

One day few years ago, I looked in the mirror and didn't like what i saw. 

I had let the stress of work and providing financially for my family, trump my physical and mental health.

I found myself burnout, tired, and out of shape.  I was stressed and things began to fall apart for me in all areas of my life.

I asked myself, If I can't take care of myself, how can I take care of anyone else?   

How can I take care of my wife, my daughter, my clients?

In order to lead, I must be in power.    

Personal power starts with your body and your mind and extends into all areas of your life. 


I hope you can use these keys, to harness the power of your body, and


We all have enough time and resources to be healthy. 

We just have to commit to it, and 



We are offering personal training for men.

We have small semi private training options with customized programs.

We also offer a men's only 90 Day challenge group. 

Contact Us To Set up a time to talk more about our programs.



If you would like to see more from us, stay in the loop and join our email list.

We send out periodic emails on topics covering:

  • Nutrition

  • Strength Training

  • Mindset




Black Friday Personal Training Sale


Black Friday Sale

1st - 10 people Save big

This year I have decided to offer a Black Friday special Deal.

If you have been thinking about starting a fitness plan, or more specifically joining the Northcore Community, this is the time.

We are all super busy in our lives.  Why does it always seem that we put ourselves last?

Shouldn't we put our well being at the top of the list?  

When we feel good and have energy, from living a healthy lifestyle, this overflows to everyone and everything around us.

In the holiday spirit of giving, we are offering:

30% Off -- 6 or 12 Month - Training Packages.

This deal is valid for current and new clients.

You must be ready to commit to 6 months of training.

Honestly, the results you are after will take at least 6 months to achieve.

Whats holding you back from getting in shape. The time to act is now.

Packages must be paid in full at time of purchase.

This offer is good for our group training class or our semi private training packages.

Savings of  $300-$1800

This sale ends Saturday night at midnight (November 26th)

We won't offer this deal again until next Black Friday.

We are offering this deal to the first 10 new clients that sign up,

and the first existing clients that sign up.


If you would like to take advantage of this offer, send me a direct message:

email to:

or call me at 2063343987

I can answer any questions and get you set up to take control of your fitness, health, and energy levels.


It's Time To Change.  It's Time For Results.


Check out this video to see more about who we are and what we are about.


If you have any questions or comments, let me know.


The only way to change your body, beliefs, and path in life, is to change your actions. 

You do this with small repeated actions or habits.

Think hitting singles everyday, instead of swinging for the fence.