Why sitting for too long is killing you

Well, by now you’ve heard of this…right? If not, this brief video is a must watch on the reasons why sitting too much is a killer.


CrossFit is suing???

First order of business…

Crossfit is suing NSCA?!

Read more on the site below:

CrossFit HQ Suing National Strength and Conditioning Association (NSCA)

Any crossfitters out there? I’d love to hear from you. What have you experienced?

Any Non-Crossfitters? What are your thoughts? I personally don’t believe it’s for everyone (Duh right!), but I’m curious to how this case will turn out. The NSCA and ACSM have been at the helm of the fitness industry for quite sometime and they have shaped the industry…



The Shift

I’ve always admired that quote by Anais Nin. I remember walking through the health center at college and seeing it on the wall. I stopped and examined it, and many of the other quotes on the wall that day. Weeks–maybe months– later I saw the quote again on my way to a leadership class. I’ve thought of it for years, but only now am I realizing it.

Folks, I can’t remain the same anymore. I think I owe you an apology for not expressing myself the way that I should. I’ve lied to you, and I’ve withheld my gifts because of the fear of rejection, loss of face and maybe loss of friends. This post has been begging to be written for months. This post has poked at the corner of my brain like a bird in a prison. It’s not the only thing; books that I need to write and, movies and media I’d like to discuss are also in there as well. It dawned on me a few months ago…I really, really enjoy movies and all sorts of media (books, comics, manga, anime etc.). I enjoy learning about people, I like writing (especially fantasy writing) and I’m pushing to release a few books in the future. I love sharing and discussing my thoughts and learning from other people. Oh! Did I mention exercise & fitness are still major factors for me? So is Martial Arts, I consider it my life’s work and yet, I’ve been withholding the experiences I’ve had in all the things I mentioned above.

Time to change…so I’m changing the blog. This blog is about me, but you’ve heard from everyone else BUT me, and It’s time to change that. Some of you will disagree and will up and leave, and to you I say good bye, thanks for staying as long as you did, but I won’t disrespect myself to respect other people. To all those who stick with me, I thank you; I invite you to walk with me on this journey as I seek to inspire you and stimulate you with healthy discussion. I fall quite a bit, but I get back up and find my reason to climb once again. I hope I can inspire you to write and to express yourselves as creatively as possible through my journey.

From now on, I’m going to share my thoughts. This goes beyond fitness and health, it delves into more than just motivational texts and posts. This is my way of taking a major step toward something that I was afraid of doing for quite some time and becoming more authentic. Again, you don’t have to stay with me, I’ve learned to walk alone, but company is always welcome :). I’ve added a personal interests section, expect more videos, movies reviews, and other experiences that I’d like to share. You’ll learn something and I invite you to ask questions and leave comments.

Have a fantastic day,


Health articles


I haven’t been completely open with you…so here goes ! I’ve been writing health articles for a magazine and for my organization for quite some time now and I haven’t posted any -hides-. My bad ! Here’s the latest one I wrote for the National Posture Institute about Osteoporosis and it’s effects on posture. Enjoy !



Effects of Osteoporosis on Posture

by Nick A. Titley, M.S., NPI-Certified Posture Specialist

Osteoporosis is one of the most common bone related diseases in the United States and it can have a direct impact on postural alignment as you age. The National Osteoporosis Foundation states that 52 million Americans suffer from osteoporosis and have low bone mass. One in two women and one in four men aged fifty and older will break a bone due to osteoporosis. Experts predict that by 2025 osteoporosis will be responsible for three million fractures and $25.3 billion in health care costs per year.

According to the National Osteoporosis Foundation, osteoporosis is a bone disease that causes you to lose bone mass, making the bones more fragile and weak. When placed under a microscope healthy bones have a honeycomb structure but osteoporosis makes the holes and spaces much larger.

If your bones lose their density then they become weaker and more susceptible to breaking. Osteoporosis is difficult to detect; breaking a bone may be your first sign of having the disease. If you have osteoporosis then it means your bones have lost density or mass and the structure of your bone tissue is abnormal.

Weak and thin bones could break from minor falls, or from simple actions like bumping into things or sneezing. Osteoporosis can cause areas like your hips, spine, and wrists to break, and can cause severe pain that may not subside. It can also cause you to lose height because it affects the spine bones. The spinal bones, or vertebrae, will break or collapse affecting your posture which will cause you to look hunched, or stooped over.

According to Dr. Kathy M. Shipp, without attention to good postural alignment the slumped forward, or stooped over posture that is often associated with older adults can happen to you. With this stooped/hunched over position, you could lose up to 1.5 inches (3.8 cm) of height. If you have suffered a spinal fracture from osteoporosis then you are more at risk for developing this condition and this 1.5 inches, or greater height loss during your adult years could be an indication of an osteoporotic vertebral fracture.

Dr. Kathy also explains that spinal/vertebral fractures cause height loss because the fractured vertebral bodies compress. Most osteoporotic vertebral fractures cause height loss either from a full compression fracture ( i.e. where the entire vertebral body compresses) or from a wedge fracture (where the front of the vertebral body is most compressed).

With either of these fractures, the thoracic spine, or your mid back, increases causing  hyperkyphosis and the natural curve in your lumbar spine area, or lower back, decreases causing hypolordosis. After spine fractures from osteoporosis, the hyperkyphosis in your thoracic spine and the hypolordosis of your lumbar spine will result in your head, shoulders, and upper back being positioned more forwardly.

Neither the height loss in your intervertebral discs nor the height loss in your bones after a fracture can be recovered, but Dr. Shipp suggests that attention to posture and targeted exercises can prevent you from worsening your posture. The National Posture Institute’s Certified Posture Specialists are trained to develop targeted programs to help you with your posture so that you avoid such an issue.

The National Institute of Health (NIH) Senior Health explains on its website that Osteoporosis can be treated and prevented with healthy lifestyle choices. The NIH suggests that you maintain a proper diet, exercise, and consider medications, because these options will help you prevent further bone loss and reduce the risk of fractures.

The Mayo Clinic, a non-profit health organization, explains that adequate amounts of calcium, vitamin D, and regular exercise will help keep your bones intact. Strength training combined with weight bearing exercises, or exercises that involve lifting weights, helps improve your muscles and bones. Consider walking, jogging, running, stair climbing, skipping rope, and skiing to develop the bones in your legs, hips, and lower spine.

Osteoporosis is a serious disease that affects millions of Americans. With proper postural alignment, a balanced diet, and regular exercise you could avoid a painful future. Speak to a doctor if you’re unsure, or if you think you may have symptoms, and consult an NPI-Certified Posture Specialist to help you develop a program that will ensure you maintain good postural alignment.


  • Mayo Clinic Staff. (2013, June 21). Osteoporosis. Retrieved from mayoclinic.org/diseases-conditions/osteoporosis/basics/prevention/con-20019924
  • The National Osteoporosis Foundation. (n.d.). What is osteoporosis?. Retrieved from nof.org/articles/7
  • NIH Senior Health. (2013, March). Osteoporosis. Retrieved from nihseniorhealth.gov/osteoporosis/whatisosteoporosis/01
  • Shipp, D. K. (2011). Changing the way we age: Improve Posture. Functional U9(3), Retrieved from Improve_Posture_ICAA_FunctionalU2011_MayJune[1].pdf

You can find more of my articles here:


Save your money…

Every time you skip

That’s how I feel after hearing this message from BBC

Obesity has quadrupled


Welcome…To 2014 !

That’s right people !

Welcome to 2014 ! Oh man, the year just started and I’m feeling fantastic. I never waited for 2014 to start resolving things, I just kept going and I hope you do too !

1491674_10152177247163760_1086961705_nFrom me to you, Happy New Year, I wish you health, wealth and an abundance of happiness this year. I wish you challenges, I wish you to overcome anything that held you back in 2013 and I hope that you’ll remember all that you’ve been through and how strong it’s made you.


Happy New Year everyone !

~Nick A. Titley

Keeping your energy when you’re tempted to give it away

Hey folks,

I haven’t written for some time and I wanted to share some of my reflections with you. Tonight I found myself contemplating as usual and the thoughts that came to mind focused on the concept of “power” and how we give it away. We all have power; whether it’s in a leadership or career situation or even at home or with friends, there’s a certain degree of power you have in your life and believe it or not, we often give it away.

I’ve given it away lately because I’ve allowed myself to get upset and react to things in my environment. As a result, I’ve felt different from my usual peaceful state; I’ve felt a little drained mentally and physically, and this has reminded me of the nature of power. Think of power, in this case, as a form of energy. When you emotionally respond, whether it be with anger or another emotion, you give some of that energy away to the thing you’re respond too.

Now I’m not saying you won’t get angry, or that getting angry is a bad thing, but to constantly feel frustrated, upset, enraged etc. is very taxing on the mind and body. If you’re accustomed to being in a good state of mind and you’re sensitive to the way you feel, you can physically feel the loss or absence of energy, you just know what’s caused it, and you definitely know it’s not there.

If energy is so important then we have to use it sparingly, but we tend to give it away so often. We give it away when we give in to that urge to yell at someone or allow ourselves to be occupied with thoughts and emotions that do us no good. Worried ? anxious ? frustrated ? these are but a few feelings that sap our precious energy.

Example: Sometimes, when I play certain games involving random teammates, they may say negative things or rant about my playing style. After some time of this, I may feel like I need to respond; I may feel like I need to put them in their place, but what I’m actually doing is occupying my mental space with something that actually has less to do with me and more to do with them.

How do we prevent it ?

By developing new habits that will prevent you from consistently giving it away during certain instances. Develop a sensitivity for how you feel and then try to figure out how you want to feel during and after these situations. You empower yourself by first acknowledging the situation or thing that’s sapping your energy. Once identified, you can devise a method to handle the situation whenever it arises.

Think about the example I shared with the teammates for a minute. I try to deal with these situations by stopping myself from responding with anger and I take a metaphoric step back. I decide to block the naysayers (sometimes literally) and then continue with what I’m doing. If I keep arguing, responding and playing their ‘game’, I’ll keep giving away my energy.In some cases I might just win the argument, but I might also succeed at becoming more ignorant or conceited as a result…

Choose your battles wisely, be aware of your words and actions, become aware of the things that evoke that particular emotional response and then become empowered by deciding how you want to respond next time. It’s worked wonders for me in the past, but it only worked because I made the time to plan, and then actually do it.

Hope this was helpful folks, we all things that weigh on us over time so I hope this will make your load a little lighter.

Thanks for reading !