Have you seen the movie Goodfellas? It’s one of my favorite gangsta flicks of all time.

In the movie there’s a classic scene that goes something like this: Henry Hill (played by Ray Liotta) is talking about his mafia buddy Pauly (Joe Pesci). He’s describing how business owners that owe Pauly weekly money have to pay up no matter what…. absolutely no excuses:

1. “Business is bad… f*ck you pay me!”
2. “Oh, you had a fire? F*ck you pay me!”
   
3. “The place got hit by lightning huh? F*ck you pay me!”

So what in the world does this have to do with health and fitness? Here it is:

1. “You just didn’t feel like working out huh? F*ck you pay me!”
   
2. “You promise you’ll start eating healthy next week? F*ck you pay me!”
   
3. “Oh, you’ve got more important things to do than take care of yourself? F*ck you pay me!”

But unlike Goodfellas, if you make these or any other excuses, you won’t be hearing the classic “F*ck you pay me” from Pauly.

Instead, you’ll be hearing it from high cholesterol, obesity, heart disease, low energy, etc. You see, poor health doesn’t give a damn what excuses you make. You have to pay up no matter what to keep it off your ass.

And how do you pay up? How else?… Through proper nutrition and exercise. Otherwise, just like the mafia, you don’t pay and you got serious problems. Don’t be foolish enough to think that you can beat the system… pay your dues.

Until next time, train hard and train smart.

If you didn’t already know, taking krill oil omega 3 supplements may provide some major health benefits. It’s a supplement that should be a part of everyone’s daily routine.

Omega 3s with EPA and DHA (which krill oil is rich in) may possibly reduce the chances of Alzheimers according to one study published in 2005. This essential fatty acid, supports the kidneys and heart. It may also help joint function.

Krill oil is also a source of antioxidants. Antioxidants help prevent cellular damage. It is believed that cellular damage increases your risk of cancer and other diseases.

Antioxidants also slow the effects of aging.

Krill oil  omega 3 supplements are absorbed easier by your body than fish oil. The phospholipids it contains are vital to brain performance.

Besides all of that, it has also been to linked to possibly reducing  your chances of heart disease.

One study also showed krill oil to be far more effective than fish oil at increasing good cholesterol levels( krill +43.5% vs. fish+4.2% ), while decreasing bad cholesterol levels( krill -34% vs. fish -4.6%) .

If you’ve been wondering if krill oil omega 3 supplements are right for you, stop wondering and start taking them.

Prograde Nutrition offers a great product called EFA Icon. Click the link to view their krill oil supplements.

I am a proud Prograde partner because they don’t compromise on quality.

Almost every time I hit the gym, I will see someone with such bad form, it literally makes me grimace. Some exercises don’t pose a danger if form is incorrect ….they just yield lesser results. Others, however,can cause serious injury. Here are four that can put you in a world of hurt if you don’t do them properly.

Squats, Deadlifts, Bentover rows: Keep your abs tight and your back straight (in other words….NO HUNCHED SHOULDERS!) Of course if you want to blow out your back, you can continue pushing for heavier weight and poor form (not a good idea).

Leg Press: Knees should not get ahead of toes (make sure you move your feet high enough on the plate to accomplish this)

These four exercises are also some of the best for building muscle. If you don’t do so already, pay strict attention to your form the next time you do them.