TOUGH LIFE DECISIONS

Life.

You only have one chance.

There’s no reset button.

There’s no reboot option.

Perfect Circumstances

Imagine if we could save specific events, experiences, and teachings then press restart.  

The turnout would be you’re reborn with wisdom exponentially superior than the former version (Like Neo from the Matrix).

Which pill would you have chosen?

I would’ve, like Neo, taken the red pill. Simply put, I want to know the truth.

So, here I am. “Sitting” across from Morpheus, with two options.

Option 1: Continue life as I know it. Full of self-sabotaging distractions and  disappointments.

Option 2: Step back. Prioritize. Optimize. Monetize.

The choice is obvious.

I choose the red pill – option 2.

For that reason, I will resign, temporarily from posting blogs.

As the late Napoleon Hill stated, “Don’t wait. The time will never be just right”.

There you have it.

For my followers, I look forward to reading your future blogs and having greater time to post comments.

Here’s to a healthy happiness!

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BREAKFAST – UNDER THE “SPOTLIGHT”

Today in the world of health and wellness, there was a division on a sensitive subject.

A subject often very touchy for some, terribly confusing to others, and a highly debated topic to experts.

IT’S GOOD FOR YOU – I think

After vast research and study, should breakfast still be the premiere or most important meal of the day?

Are suggestions and recommendations changing with new discoveries?

I would enjoy to read some thoughts and opinions from you.

(cross my fingers I get responses)

CALGON & RUBBER DUCKY – TAKE ME AWAY!

Are you a novice exerciser who was, are, or have been suddenly consumed with overwhelming sore muscles during an enjoyable sleep?

Maybe, you’ve never experienced that, particularly. How about wake up the day after or a couple of days from a workout and have the greatest difficulty standing, walking, or sitting due to a great workout?

You know the kind

The workout when you left the gym and went straight home afterward, ran through your normal evening routine before bedtime, laid your head down feeling highly confident, fall into a deep sleep, go to roll over, and BAM!

You’re stiff. Swarmed with that achy feeling in your muscles. Newbies, typically, are surprised to this reaction and innocently question why are they experiencing this.

The weak hearted tend to raise the white flag and surrender quickly.

What they don’t know, this state of body shock, is the best litmus test for their level of being “in shape”, good pain tolerance, and intensity of workout.

Or in other words, small muscle tears that lead to a process where the body adapts and heals the injury, which, equals to you become stronger.

What’s The Deal

About.com describes
this familiar affect as DOMS or better known as Delay Onset Muscle Soreness:

Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build (hypertrophy).

Personally speaking, I embrace the soreness. I’ll admit I’m a radically, insane exerciser. Starting back in my earlier years at West Virginia. Though I wasn’t the strongest or fastest on the team, I was, should I admit, still in a category by myself. I enjoy the torturing, burning sensation that’s associated with training – especially concerning my lower body.

So, with the start of this week, I dialed up a workout with greater intensity then the previous four weeks. The irony is I only used three movements.

Boy o’ boy it was tough, but, I set a small goal to complete first, thereby, validating my efforts. Though mentally I had a larger number of rounds to achieve, by creating a strategy to get through half first, I ensured triumph was in reach.

End Result

Reduce Delayed Onset Muscle Soreness

Delayed onset muscle soreness, or DOMS, is part and parcel of an exhaustive workout typical of that experienced at fitness bootcamp. There are however some methods which help reduce this soreness. In the following paragraphs we’ll explore two of these methods that sufferers have claimed reduces the severity.

—more—

NEXT 48 HOURS CRUCIAL FOR FAT LOSS

The next 48 hours are crucial on continuing my FAT LOSS run.

SuperBowl Weekend

Typically, I save my cheats days for the weekend, but let’s talk honestly.

SuperBowl night, more than likely, I’ll see a great deal of savory temptations. Experience tells me there probably be a few pizzas, chips with dip, only carbonated drinks, and piles of other poor choices to eat from.

Wise counsel suggests this is the exact time of year when forward momentum stops.

How will I make this work for me?

Keep portion sizes under control.

I’ll go to my buddies with full realization of the goals I set for myself. Using discipline, I understand food doesn’t control me. On the contrary, I decide what and how much of what I eat.

That’s where I’ll direct all my focus.

And maybe, it’ll benefit to bring a bag of carrots, just in case.

MISSION IMPOSSIBLE – NO POSSIBLE!

At the beginning of this year, I set out a goal to take my health and workouts up as notch.

I didn’t make any resolutions, I merely figured to get the body I desire it would take an ALL OUT attitude in everything I did.

Know Your Status

This whole week I’ve splattered the benefits of goal setting in STRUGGLES OF WORKING OUT & SMALL GOALS ON GETTING HEALTHY.

I would have to say this method holds me accountable and proud to look in the mirror, and quite frankly, that wasn’t the norm.

Even as a career athlete, I had my imperfections, not saying I’m perfect now either; however, I lived in a big body solely due to my active enrollment in playing football.

So it was quite obvious, I would shed the weight once I retired.

How did I take on the challenge?

By setting goals.

Some people may read this and presume since I was active for so many years, I merely adjusted workouts and eating habits.

That’s far from what happened.

May be hard to believe, but I didn’t workout for approximately five months – that I can recall – may have been longer.

Needless to say, I was apprehensive to tackle my weight and health. That’s until I set my goals.

Clearly defining your goals is a big key to your success. We often say something like “lose weight” or maybe even “lose 20 pounds” but what’s missing is when that will happen. Leaving the door open on the goal makes it easy to then say, “I’ll start tomorrow.” Set a completion date for your goal and check off milestones as you complete them.

Chad Williams certified personal trainer that started an online coaching business to help clients get in shape and stay motivated.

SMALL GOALS ON GETTING HEALTHY

How do you go from unhealthy to healthy, or from ok health to super health?

If you don’t have the slightest idea, a great start would be asking yourself, what are your personal “health” goals?

That’s exactly where I and anyone else who’s looking for change in their health need to start.

 

Know Your Goal

Let’s look at the most common “health” goals I come across:

fat loss
improve strength
prevention of disease
better quality of life
advancing athletic performance
energy

Or

getting rid of all your BELLY FAT just to look good in your “birthday suit”.

So what will it take in order to fulfill any of the above?

Laser focus on the things which take precedence.

What to Eat

1. Consciously eat nutrient-filled food
   • To improve gut absorption which leads to gut health
   • To improve your body’s composition and lessen the chances of disease
2. Sufficient amounts of quality food to deliver your body its macro and micro nutrient requirements

Steps to take => BEFORE YOU EAT – THINK OF THIS?

What NOT to Eat

1. Cut back on the body’s main fuel form – CARBS!
   • What are carbs?
   • Everything that TASTES good, but AREN’T the best choices for you.
2. Don’t drink your calories – instead water, water, water.
3. AVOID foods that harm you
4. Likewise, NOT eating enough meals harm your objective.

When you skip meals or don’t eat enough meals the end result is an impedment in your metabolic goal.

Your Goal

Mind your business of SPEEDING your metabolism to BURN FAT, effectively. And that’s how you go from unhealthy to healthy, or from ok health to super health.

LOW-FAT? YOU CAN KISS MY MUFFIN!

Let me guess.

The alarm didn’t go off?

Kids, acting up and didn’t want to get dress?

You got a flat on your way to work?

I’m not a big breakfast eater?

Excuses. Excuses. Excuses.

We, on the whole, can come up with the easiest and sometimes craziest excuses to forgo a nutritious breakfast.

If our jobs depended for us to eat healthy for bonuses, raises, and promotions, how many of you would reconsider your meal selections?

Ask yourself that question. Then, think about it. Hmmmm…

However, what if I said at times when you believed you were making the right choice, in actuality, you were bamboozled!

Can you imagine that? (Hopefully, you sense my sarcasm.)

A product glorified as a healthy choice, yet, once dissected unravels a whole different story.

Fact:

Calories in Low Fat Blueberry Muffin

Now granted, we all have been guilty of walking into one of our favorite morning places (you know the kind that serves premium coffee and an eye-popping selection of pasteries) and thought, “Let me grab something quick to put in my stomach – it’s better than nothing!”

Well – is it better than nothing?

The nutrition facts about show and tell me different.

Still can’t figure it out?

Let me help you.

Most fat in muffins comes from plant oils, which are rich sources of “good” fats–the unsaturated fats that are healthy for the heart. When the fat’s cut back, what’s left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It’s a perfect recipe for weight gain, masquerading as a “better-for-you” choice

Nutrition Source Harvard School of Public Health

And if that doesn’t get your attention how about the fact since low-fat choices, typically, aren’t as flavorful as their full-fat counterparts, makers are quite heavy on the salt.Check it out for yourself.

What are your options?

In, BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST, I share with you three QUICK ways to get not only something to fill your tummy, more so, powerfully packed NUTRITIOUS selections that’ll last you until way after you hit the pavement running.

Since, you’re at this point you might as well check it. There’s nothing to lose and everything to gain (except weight).

Here’s your answer: BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST

STRUGGLES OF WORKING OUT

Are YOU at wits end struggling on making exercise a part of your lifestyle?

Contemplating on throwing in the white towel?

Do you feel overwhelmed with the vast armies of diet and exercise regimens?

Take a deep breath – then exhale.

Envision about where YOU would like to be, physically.

Think about how great YOU will feel when are there.

Is it worth fighting for?

I would like to believe YOUR overall health and fitness is worth fighting for. 

Here’s how:

Since 2010, the Burj Khalifa in Dubai, claimed the tallest building in the world title.

It stands at an amazing 2,723 ft from the ground to the top of its antenna, and took construction approximately six years to complete.

Could you imagine, what would have happened if the chief architect assigned thought to himself this project is impossible?

We all know since this building does exist he didn’t say nor even think it.

And I bet the lint in my pocket I know his secret.

He set small goals.

Setting goals

Winning the “tallest building title” can only begin with the first brick.

By setting small goals, you can track you’re immediate progress. The benefits, will help you push toward YOUR larger goals.

Realize that with any goal, struggle presents its dastardly face; though an uncomfortable moment and unexpected fear, spearhead them dead on and take small steps to triumph.

Transparency

Share your goals with a trustworthy friend, family member, or coworker who has YOUR best interest. You need the strength of others, however, do NOT ask the help of someone in your position.

Seek counseling from individuals that deliver wise, positive seeds.

YOU are a tree of good fruit producing abundantly and bountifully.

LOW-FAT? YOU CAN KISS MY MUFFIN!

Let me guess.

The alarm didn’t go off?

Kids, acting up and didn’t want to get dress?

You got a flat on your way to work?

I’m not a big breakfast eater?

Excuses. Excuses. Excuses.

We, on the whole, can come up with the easiest and sometimes craziest excuses to forgo a nutritious breakfast.

If our jobs depended for us to eat healthy for bonuses, raises, and promotions, how many of you would reconsider your meal selections?

Ask yourself that question. Then, think about it. Hmmmm…

However, what if I said at times when you believed you were making the right choice, in actuality, you were bamboozled!

Can you imagine that? (Hopefully, you sense my sarcasm.)

A product glorified as a healthy choice, yet, once dissected unravels a whole different story.

Fact:

Calories in Low Fat Blueberry Muffin

Now granted, we all have been guilty of walking into one of our favorite morning places (you know the kind that serves premium coffee and an eye-popping selection of pastries) and thought, “Let me grab something quick to put in my stomach – it’s better than nothing!”

Well – is it better than nothing?

The nutrition facts above are real and show (while also tell) me different.

Still can’t figure it out?

Let me help you.

Most fat in muffins comes from plant oils, which are rich sources of “good” fats–the unsaturated fats that are healthy for the heart. When the fat’s cut back, what’s left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It’s a perfect recipe for weight gain, masquerading as a “better-for-you” choice

 

Nutrition Source Harvard School of Public Health

And if that doesn’t get your attention how about the fact since low-fat choices, typically, aren’t as flavorful as their full-fat counterparts, makers are quite heavy on the salt. Check it out for yourself.

What are your options?

In, BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST, I share with you three QUICK ways to get not only something to fill your tummy, more so, powerfully packed NUTRITIOUS selections that’ll last you until way after you hit the pavement running.

Since, you’re at this point you might as well check it. There’s nothing to lose and everything to gain (except weight).

Here’s your answer: BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST

SUPPLEMENTS: I NEVER LEAVE THEM OUT

There’s a huge seesaw battle on the significance supplements should play in a person’s regimen.

I eat clean.

My plates are colorful.

My water intake is plenty.

And I don’t count calories.

However, I was curious to see what the outcome would be if I used About.com’s Calorie Count Meter.

My Report Card

By the end of this day I earned a B+ rating.

Why?

Well, the end result read like this:

Carbs = Too Low
Sat Fat = Too High
Fiber = Too High
Vit A = Too Low
Calcium = Too Low
Iron = Too Low

(only noted the “poor” grading)

Not being an expert on nutrition, I reflect my daily meals selection, and from what I can recall I did really well by my own standards. 

So, where did I go wrong?

As I mentioned yesterday, “Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.”

My Opinion

Unfortunately, even if you’re eating right, you’re still probably not getting enough vitamins and nutrients from your diet for optimum health. Many of today’s foods don’t pack the nutritional punch they did years ago. According to a report published in the Journal of HortScience, the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals (including magnesium, iron, calcium and zinc) than those harvested just 50 years ago.

“Most people do not consume an optimal amount of all vitamins by diet alone. It appears prudent for all adults to take vitamin supplements,” according to the statement in JAMA. Physicians are paying attention.

Did you know that 72 percent of physicians personally use dietary supplements?

Obviously, supplementing is an ideal road map for health.