It’s been suggested that the Magnesium deficiency may be a missing link in many common health and performance challenges.  Charles Poliquin, a leading international strength and fitness coach, who doesn’t shy away from controversy, recommends that all men supplement with magnesium.

Disclaimer:  I have a family history of high blood pressure, and I am very active, so I take Magnesium along with Fish Oils and Potassium to support heart health, workout recovery, and muscle function.

Common tests done to measure magnesium only measure the amount present in the blood, though magnesium is found in large amounts in bone.  This suggests, according to Poliquin, that the current means of testing magnesium may not be adequate. 

For most people, adequate magnesium can be consumed by eating a diet high in whole grains, leafy green vegetables (like spinach), almonds and other nuts, avocados (I love avocados), soybeans, and halibut (who eats halibut on a regular basis??)

According to Dr. Andrew Weil, eating a diet high in fat and overcooking food may lead to less absorption of magnesium.

How much do you need?

·         adult males 270-400 mg

·         adult females 280-300 mg

·         pregnant females 320 mg daily

What type:   magnesium citrate, chelate, or glycinate

My approach to supplements is like my approach to many things, a balanced and moderate one.  Coming from a science background, I’m skeptical of most things, including the idea that everyone needs to supplement magnesium.   Plus, many people look for magical pills they can take so they don’t have to do the basics like eating a balanced, healthy, and varied diet.  Never try to take supplements to make up for a poor diet. 

That being said, if you’re very active, train hard, are under a lot of stress, have heart disease, or are pregnant, I would give Magnesium supplementation serious consideration.

Here's more at WebMD.com: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-magnesium

Read Next: Chaos and What You Can Do About It

The 3 best things about sports for me :

1) the camaraderie
2) the fun of actually playing
3) the development of self - discipline

I was not born a naturally gifted athlete.  I was skinny, not that coordinated, and not particularly fast.  But I trained hard, and got better.  Much better.

Everyone has mental and physical limits, but rarely do we EVER come close to doing what we're capable of.

I listened to an inspirational interview with Gen. Stanley McChrystal last week.  (Click here to listen).
In the interview, McChrystal was asked what piece of advice he would give someone to become more tenacious and tough like the elite military special forces. His answer: push yourself beyond your limits.  He said that rarely do we ever push ourselves like we should, to achieve what we want to do.

This reminded of my 10th grade year, when I almost quit the football team.  Actually, I did quit.  But I regretted it immediately and went back the next day.  Luckily they took me back.  Our coach had a motivational quote printed out which he gave us. 

I still have it in a frame by my bed. It's one of my mottoes:


Concerning all acts of initiative (and creation) there is one elementary truth, the ignorance of which kills countless ideas and splendid plans:

that the moment one definitely commits oneself,
then providence moves too.

All sorts of things occur to help one that would not otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favor
all manner of unforseen incidents and meetings and material assistance which no man would have dreamed would come his way.

I have learned a deep respect for one of Goethe’s couplets:

“Whatever you can do, or dream you can, begin it! Boldness has genius, magic, and power in it.”

W.H. Murray
from The Scottish Himalayan Expedition


Read next: The 12 Commandments of Fitness

"We shall not cease from exploration,
and the end of all our exploring
will be to arrive where we started
and know the place for the first time."

- TS Eliot

I thank God every day I was born and raised in a small town- Scottsboro, Al, and I still love my hometown.  I don't think one is necessarily better than the other, living in a small town versus a big city, but had I grown up in a large metropolatin area I doubt I would have ever had the opportunity to live in a small town.

There are obviously advantages and disadvantages to both, but in smaller towns the sense of community is usually much much stronger.  I can remember growing up knowing the majority of the people that lived on my street.  Many of them would have us inside their houses for snacks or just to visit.  I can also remember riding my bike all over the entire city without a care in the world.  Perhaps most tellingly, I can remember people coming by our house when there were sicknesses or deaths in the family. 

I can also remember socializing with people that had much much less than me, and with many who had much more. 

Unfortunately, as America has grown and become more diverse, the level of social trust has declined in small towns and big cities alike.  That being said, I am hopeful we can still build this sense of community. 

We know for certain that a sense of community helps people live longer and better lives, and helps people deal with stress, tragedy, and loss better.

Here are some suggestions for building community, wherever you live:

• Walk around your neighborhood and make an effort to talk to people
• Do something kind for someone who lives near you
  
• Join a civic group
• Join a neighborhood association
• Join a church or religious body nearby
  
• Have a party and invite your neighbors
• Welcome new people into your neighborhood
• Join a sports league, book club, or garden club
• Join a gym or YMCA

I'm a very independent and somewhat private person, but life was not meant to be lived alone.  Make an effort to reach out and build community.  You'll get out of it what you put into it.