Tag Archive for healthy

Fitness Fact Friday -”Calories”

Today’s fitness fact centers around calories. We want to first start off by showing you guys a quick video on How To Correctly Count Your Calories.

For more info you can also click here.


Do you know how many calories equal one pound? Click here for the answer.


Do you know how many calories are in 1 gram of protein, carbs, or fat. Click here for the answer.
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The Results of my December “No Meats” Challenge

For the month of December I challenged myself to a “No Meat, No Dairy” diet. You can see the original post here. Let me tell you….it wasn’t easy but I’m glad I followed through with it.

The first week was challenging. I had become accustomed to having some sort of dairy product or meat product with every meal. I was a carnivore who allotted only a certain amount of space on my plate for the “other stuff.”  Cutting meat, dairy, and eggs cold turkey made me want it even more.  That first week of the challenge I probably told my wife 100 times, “I can’t wait until this is over so I can have a big steak….pork chop….rack of lamb….whole rotisserie pig…..rhinoceros thigh….etc.”

However, after that first week things became easier. I started looking forward to preparing new and creative “Vegan” meals. I took pride in knowing that I had set a goal for myself and I was sticking to it. If you read my intro to this challenge you know that for the past few years I have been struggling with high cholesterol. Every meal started feeling like a step closer to victory rather than a step closer to heart disease.

This past Friday (December 30th) I went and had my blood drawn for updated lab work. I will receive the results this upcoming Tuesday. (January 2nd)

I will update this post with those results.

There is no doubt in my mind that the number will have come down. I feel better than I have felt in a long time. I am optimistic about my future. Having a family and dealing with high cholesterol problems always left me with thoughts of feeling that I would leave them sooner than I wanted to. I want to live a long life and be here for them in my later years.

This challenge has given me an appreciation for the “Vegan” diet and has made me realize that I can cut down or completely cut out what was a major staple in my diet. Will I remain a Vegan? Possibly. There are some things that I miss. Like Salmon!

If I do go back to eating meat I can assure you that it will be because I am treating myself or because I am having a cheat day. I do not want to go back to making it a necessity. I love life and my family more than I love food. I will miss them more and they will miss me more than I will miss meat. My body synthesizes cholesterol different than others so this is my solution to the issue. It may not be an issue for you. However, for those of you looking to lose a little weight, I can assure you that by cutting out or cutting down on foods high in saturated (which a lot of cuts of meat are) you will benefit from doing so. If you pair this with a “No Sweets” challenge you will be well on your way to your weight loss goals.

During the month of December I was relentless in sticking to both my “No Meats” challenge and Coach Demitrius’  “No Sweets” challenge.

I lost 11 pounds in 1 month.  I feel leaner and have more energy.

Here are my before and after pictures:

December 1st (Left) ---- December 31st (Right)

The month of December has now given me the inspiration to work hard towards obtaining my ideal physique. I have some substantial goals for myself now in 2012. There are subtle changes in my photos above that are separated by 31 days. Over the next few months I will hold myself accountable to my 2012 expectations by keeping you guys updated with photos.

Thank you for allowing me to share with you my personal journey, and as always, me and Demetrius will be here for you along yours!

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An Introduction To My December Challenge For PRODUCING A More FRUITFUL Life!

Challenge Time.  That’s right! December is going to be fun. Coach Demitrius is currently in his second month of the “Junk Food Challenge” and is doing exceptionally well. Along with over 100 of our fans he has made the commitment to better his diet and inspire others. I too have been inspired and have decided that it’s about time I challenge myself and battle one of my demons. My cholesterol!

Three years ago I saw my physician for a routine checkup.  He went through his normal routine and everything checked out o.k. Before I left they drew some blood to send off to the lab. It seemed routine and I was not worried about it one bit. Then I received a call a couple weeks later. He informed me that my cholesterol levels were “High” for someone my age. I was shocked. How was that possible? I have been an athlete all my life. I just spent nearly 5 years in the Marine Corps. (We exercised a lot!) I still sustain a moderate level of physical activity.  I’m only 26 years old and I maintain a fairly healthy diet.  It didn’t make any sense to me. My Doc suggested that I start attending “Heart Smart” classes. “I’m not doing that,” I told myself. I’ll cut out my rare and random trips to the fast food joints and that should be enough.

Well…… It wasn’t! About a year later I went into the lab for more blood work and guess what? Yep, you guessed it. Blood Cholesterol levels were still high. And to my amazement they actually went up. Let’s fast forward about 2 years to this past July. (5 months ago)

Different Doctor, same results! Except for this time the number was the highest it has been in the last 3 years. “Are you kidding me,” I told myself. I have cut out fast food, cut way back on fried foods, I’ll have an occasional steak, and I work out several days a week. I have also been supplementing with fiber tablets and fish oil (omega-3).  Well it wasn’t enough. The new Doctor informed me that the synthesis of cholesterol in my body was more than likely hereditary. Now the Doc is recommending that I take Lipitor (a cholesterol lowering medication) in order to get my levels in check.  Well, I refused. I don’t want to take some pill for the rest of my life. I’ll just do more to finally take care of this issue. Read more

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How To Pick Out Healthy Foods

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Frozen Fun That Keeps The Kids Happy And Healthy

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Fit For You – Fun For Them

Do you ever find yourself sitting in front of the computer or television, neglecting your kids for hours on end?

After a long day of work do you come home and just plop your butt on the couch?

It can be quite easy to allow a full day to pass you by. Then at night when you are tucking your kids into bed you realize that you didn’t spend the amount of time with them that you should have.

Well……..I have the answer. Kill two birds with one stone. There is no need to find a babysitter. Don’t worry about whether or not the gym’s day care is open. Work out with your kids. Or…….use your kids for the work out. With a little creativity you can engage in activities that are Fit For You and Fun For Them.

Here are a few examples:

(Shoulder Ride) Lunges

 (Yeeeeaaaa!!) Chest Presses

(Piggy Back) Squats

 (Give Me A Kiss) Curls

Check out this video we shot at a local park:


Working out with your children is a great way to stay in shape and spend quality time with them. Use the weight of your child as resistance to increase the intensity of your training. The occasional laugh or giggle will certainly help keep your mind off of the pain. You will also be amazed at how your children take on the role of the personal trainer.

One more time Mommy,” and “again Daddy,” are common commands!

Working out with your children or “with” your children is a win/win situation for everyone. Get off the couch, head to the park, enjoy the time with your kids, and get your butt in shape.

Do you have a great work out that you do with your kids? Please share your creative ideas with everyone. Feel free to comment belwow.

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I don’t want to work out. I need to win the weight loss lottery!

Weight Loss LotteryWhat if there was such a thing as a Weight Loss Lottery? Enter your name into a magic raffle and wait for the results. If you are the lucky Joe or Jane to be drawn, you will get to walk through a magical chamber and come out the other side with your dream body. Wouldn’t that be nice? I wish it were that easy. Unfortunately, reaching your goals will require hard work. Good thing is you actually have the opportunity to obtain your goals when it comes to your body.

Think about it. As nice as it would be, would you want to bet your body on a random gamble? You can’t control the luck of the draw. Why take the gamble when you can already control the results. The Merriam Webster Dictionary defines Gamble as: “to bet on an uncertain outcome.” Would you sit around and purchase a ticket week after week if such a prize existed? The answer is probably yes. I know I would give up my coffee money a day or two a week in order to take the gamble. On the other hand though, I could not sit around and wait for my lucky day. I would not bet my body on an uncertain outcome.

I know that hard work will get me to my goals faster than any magic ticket could. The great thing about it too is that there is hope for all of us. Everyone can’t win a million dollars in the lottery. Your chances are slim to none. What we can all do is work hard and Train Our Butts Off! Hard work will get you further than any Weight Loss Lottery ever could.

You can start by taking a jog to your local convenient store tonight. Burn some extra calories and purchase an actual lotto ticket. If you win, send me half the money and thank me for changing your life financially. If you don’t win, continue to stay active and realize you have the power to change your body, but more importantly, your overall health!

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If Your Health Isn’t a Priority, What is?

Each year over 600,000 people die of heart disease. It’s the leading cause of death for both men and women. (cdc.gov)

Many people go through extreme measures to keep their homes safe from burglary and themselves safe in cars but do absolutely nothing to keep their bodies safe from preventable chronic illnesses. It is time we get serious about this!

Saying, “I don’t have time,” is actually saying, “It’s not a priority.” If your health isn’t a priority, what is? Take a second to reflect on what you do make time for. Are you texting during times that you could be exercising? Are you talking on the phone when you could be jogging? Are you watching television when you could be watching television and working out at the same time? Is it possible that you have decided that the new gossip on Grey’s is more important than getting control of your health?

Hypertension or high blood pressure is called the silent killer because about 1/3 of the people with it, do not know they have it. Some people completely avoid the doctor or that blood pressure monitor in Walgreens, because they are afraid to know the truth. Are you one of them? Just because you don’t know, doesn’t mean it won’t kill you. Hypertension is the leading cause of heart disease and stroke. Although it is silent, it is easy to detect by having your blood pressure checked. It is also one of the very few risk factors of heart disease and stroke that is treatable.

So how do you treat hypertension? First, have your blood pressure checked at least once a year by a doctor. The rest is quite simple. Start eating a healthy diet, stop smoking, exercise often, and reduce your salt intake.

So why don’t you have time for your health? Think about all the family and friends who love you and don’t want to lose you to such a preventable illness. Do it for yourself and for them. Start right now. Not tomorrow, not in an hour, RIGHT NOW!

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You’re A Woman. Know Your Role!

Don't be his mannequin!“Women are here to serve men. They need to wait hand and foot on their better halves. Women exercise because they don’t want to get traded in for their better looking best friend. Women have a specific role and they need to realize that.”

These were the comments I overheard while eaves dropping on two meatheads at the gym. Two DUMB meatheads I should add. It was obvious that neither had an education nor really understood a woman’s worth.

Now I know what you are thinking. Those guys are idiots and no girl in their right mind would date either one of them. That’s what I was thinking too. But to my amazement, two young women approached them while they were working out. I heard one of the young ladies ask one of the guys “are you ready to go?” What came out of his mouth is going to blow your mind and is ultimately what led me to write this article.

His response: “I’ll come get you when I’m ready. Keep working out. Have you even lost any weight yet.”

The sad part about it was that she was in no way overweight. Even sadder though, she responded back by saying “I was on the elliptical for 30 minutes, but I guess I can do more.”

I could not believe this attractive young woman allowed this guy to treat her like that. He had her conditioned to believe that she wasn’t good enough. I don’t know for certain, but he probably also had her believing he was some type of Greek God. (Sorry dude, the receding hair line, the weight you should be losing, and the orange glow from your spray tan says otherwise)

Why do some women allow men to place them in an inferior role? Why do some women feel the need to put their needs and wishes second to their partners? When did looking good for some idiot take precedence over feeling loved and respected?

I would like to tell all you ladies – Know Your Role!

Your role just so happens to be standing tall and proud NEXT to your partner. You should never feel as if you need to walk a step behind. Is he trying to take too much of the spotlight? Pull his butt back. Also, you should never have to feel ashamed because of some snide comment he makes. Do not stand for that.

Do you need to lose weight? Do you want to lose weight? You make that decision. Ask for his support, not his criticism.

And men, if you have something to say, make sure you are saying it for the right reason. I never get on my wife for eating fast food because I’m worried about how she’ll look in a bikini. I get on her because I do not want to be raising grandchildren solo someday because I lost her to heart disease.

So women, it is about time you realize how precious you are. It is about time you realize your role. In my opinion you are God’s greatest creation followed by man. Your man does not own you. Your weight loss journey, your life journey, will be much more rewarding if you embark on it standing tall and proud next to your partner. Take your rightful place next to him as a Queen. Remove your shackles and let him know you are no longer his servant. Remove yourself from his shadow. Do it for yourself, do it for your family. Know your role!


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3 Reasons To Cook Asparagus Today!

1. It has Anti-Aging benefits– The powerful antioxidants in Asparagus help fight free radicals and keep them from multiplying. It has also been proven to reduce loose muscle and sagging skin. Asparagus is also rich in Vitamin C which is a natural skin booster due to its aide in the production of collagen.

2. It’s Heart Healthy– It is high in Folate which fights blood levels that increase the risk of heart disease.

3. It Helps Prevent Osteoporosis and Osteoarthritis– It is high in Vitamin K which aids in bone repair and formation.

With so many benefits why wouldn’t your family add asparagus to their diet? Here is one of my favorite ways to prepare asparagus. It’s quick and tasty!

Grab 1 bunch of medium sized asparagus, cut them into 1 to 2 inch sections and boil in a medium size saucepan of water. Boil the asparagus for 2 minutes, drain the water, and toss the asparagus into a bowl of parmesan cheese, olive oil, and fresh lemon peels. Add salt and pepper and serve.

Even kids who are reluctant to eat asparagus won’t be able to resist the smell of lemons and parmesan cheese. They’ll love it!

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