Cardio exercises are important. You will burn calories consistently whether you walk or run. However, if you want to tone you should add resistance training to that cardio workout. Exercises such as lunges, squats, leg lifts and 90 degree leg curls with just your body weight alone can increase the way your body burns fat. When you add dumbbells to your workout routine some people can burn up to 50% more calories in their workout. It is also important to tone as you lose weight. Weight training will build stronger muscles, stronger connective tissues and improves the stabilization of your joints. You don’t have to go hard and heavy to reap the benefits of weight training but you must push yourself. If you don’t challenge your body you won’t see the change you want to see. The next time you are at the gym try this. Try a HIIT run on the elliptical or the treadmill for 10 – 15 mins. Get that heart rate up. HIIT (High Intensity Interval Training) you see these workouts used in the videos P90x and Insanity. For 10 – 15 mins, you go as hard as you can on these machines. Of course walk it out or jog it out slowly if it becomes too much for you but you don’t stop. You keep going until your 10 – 15 mins are up. You should be hot and sweaty, if you aren’t a sweater than you most certainly should be hot. Get you some water and head straight to the weights. I do a total body weight training session each time I go to the gym. I start with my arms since I just got off a machine that used my legs. On each arm machine I will do 8 – 10 reps and 4 sets. Breathing and your form is important in these exercises. Breathing will help you push it out when your arms get tired and form will help you isolate your biceps, triceps, shoulders and avoid injury. Then I will go to my legs, I do the leg press, both curls, again 8 – 10 reps with 4 sets. I will do the crunches with the weights after the legs. I do as many crunches as my body will allow me to. I don’t count those. Then last weight machines will be for my back. I do 8 – 10 reps with 4 sets. If I still have energy after all of that (which I usually do) I had over to the floor exercise area and do squats, lunges and an abdominal workout that usually kills my body for the rest of the day. The amount of calories I burn during this type of workout is estimated at 1100 – 1400 cals ( I am usually in the gym for 2.5hrs)

How to lose weight!

Posted: July 7, 2013 in Health

This isn’t a short cut guide but more so an overview.
You can’t get around needing basic math especially when it comes to dieting. So let’s have a crash course in metabolic math.

There are 3500 calories in 1 pound. The way you lose 1 pound per week is to figure out how many calories you are eating per day and decreasing that by 500 cals and then burning 500 cals extra. So if you are eating 2500 cals a day, start eating 2000 cals a day plus burning an extra 500 cals in that day doing exercises and eating certain foods. You now have a net loss of 1000 cals, that is your calorie deficit. I know it appears to be difficult but it is real simple. You lose weight by consuming less food (calorie energy) than what you are using. Your body uses food as energy hence the meaning of Eating to live, not living to eat. So when your body has excess calories because it can’t burn them the body stores that energy as fat. The fat accumulates overtime and becomes pounds of fat. So what do you have to do? Eat more energy containing foods: dark greens, spinach, kale, greens, broccoli, nuts, seeds. Eat more fruits: strawberries, banana’s, oranges, apples, watermelon, grapes, pineapples, grapefruits. Drink more water, at least 60 ounces of day should be pure water. The key to losing weight is more of what you put in your body than working out. Working out will help your body look good but it can’t do anything if your body is missing key nutrients like protein, good carbs, and good fats. Your muscles look for these things when they are starting to grow. Think of yourself as a flower. If you don’t get enough water, sun, oxygen and other gases from the Earth you won’t grown. If you get too much of those things you will grow and die. But, if you get the right balance you will grow into a beautiful flower providing nectar for the bees and a pleasant scent for people to smell as they walk by.

Low On Energy?

Posted: April 11, 2013 in Health

If you are feeling low on energy. Try getting more fiber in your diet and eat your higher carb foods during the day. Peanut Butter on Whole Grain Bread or just as a snack with whole grain crackers can improve your energy level during the day by increasing your glucose level gradually. It provides an healthier option to grabbing a candy bar which does provide energy but also can drop your glucose level quickly as well making you hungry. Protein and good carbs like whole grains, work well together to keep you alert during a busy day. Getting more fiber in you diet daily will also help with the fight against fat as it will help flush out the fat in your body and blood stream. High Fiber foods to come in the next posting!

Be In His Will!

Posted: April 11, 2013 in Motivation, Spiritual

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.” 1 Cor 10:13

Every situation that you encounter in this life is a common one. Most of us will face the same type of emotional and mental strain that comes from living a life here on this earth just in different situations. This is what makes us a common people. But we serve an uncommon God who has the ability to bring us out of anything and everything we put ourselves under! All we have to do is want change, seriously pursue it and trust in Him that He will make your path straight. It is not easy, definitely not an overnight process. The situation that you have allowed wasn’t an easy or overnight process either. However, just like you wanted what you desired then, why not want what God desires for you? Not your will but His will! Not Your Will but His Will! Now say. “NOT MY WILL BUT YOUR WILL GOD! May you all have a blessed day!

Right On Time!

Posted: April 10, 2013 in Spiritual

We live in a society where things are moving quickly.  Technology has evolved so much in the last 10 yrs so great that multitasking and being at two different places at the same time is actually possible if you have a smart phone capable of video conferencing or phone conferencing.  This is the “microwave” society, we expect things instantly and it better be right too!  So far through my 11 yrs of being an adult, I’ve experience so many things emotional roller coasters, physical changes, mental stresses and definitely spiritual growth.  When I think about the things I’ve gone through and how I had to “wait” for them to run the coarse, all I can say is But God!  You see, I had to understand that each and everything that I went through had a purpose and although I didn’t understand at the time why those events happened in my life, I now understand that God was preparing me for His purpose and for the right season. We can’t rush God when it comes to getting our desires, the desires that He planted in us.  Everything has a season and everything happens for a reason.  We don’t have to always know the next move and when it comes to God, He works in a way where we will not know the next move until we develop a more intimate relationship with Him.  He wants us to trust in Him to the point He is the first on our minds when we awake and the last we speak to before we sleep. God will not accept a quick text message, a quick facebook shout out, and all the other quick tools we use to satisfy our human needs of affection.  God desires more from us and once we give Him more then we will understand God’s timing.  God’s timing is everything, look back on the things that you’ve gone through in your life and consider how much you’ve grown.  Some of you I am sure have grown more spiritual after going through some things and that may very well be the reason you went through it.  All things work together for the good and for God.  If you have something special to do for the kingdom, trust and know that God will not let you go, He will allow you to go through some things in order to grow you for His purpose, remember people, your life does not belong to you but it belongs to the one who gave you life and from the one who can take it away. We often heard our parents say that because in theory they did give us life but our Father in heaven is the ultimate giver of life and He has the final say on when it begins and when it ends.  So with that said, stop rushing through life thinking that you have all the answers and that God is taking too long in answering your prayer.  Maybe He has already answered your prayer but you are too busy multitasking and living your life 5 days ahead of today instead of sitting back and allowing your mind to rest and your spirit to connect with the Lord so that you can hear His answer, His instructions and His advice on the things that you desire help in.  God takes His time because He doesn’t makes mistakes.  You are precious to Him and He wants you to have a full and blessed life in Him.  Develop that personal relationship with God and enjoy His timing, trust me, it’s worth the wait.

Fear of Success?

Posted: April 10, 2013 in Motivation

Do I have a fear of success? This is a question that I often ask myself when pondering what it is that I am suppose to be doing with my life.  The knowledge and power that is in me does not belong behind a desk working for someone else but instead in the head office of my company as the CEO. I use to think it was procrastination or just laziness but no, I work extremely hard for my company and often times go beyond the call of duty for them. So the only answer I had left to give was that I have a fear of success. I’ve heard God tell me to step out on faith many, many times with creating my own company and providing a service that many need but the doubt and uncertainly quickly set in. Fears of things like rejection and failure crippled my process of starting my own thing.  The enemy played on those fears consistently enough that I stopped the progress of something almost 7 years ago.  Those fears were quieted by God’s confirmation, I heard it so clearly and felt it in my body that it is indeed time to venture out and finish what He started in me 7 years ago. See when God confirms something you must first have to hear it and feel it.  Then He will make your steps straight and your hands like His allowing everything that you touch to be made whole and shine like silver.  Of course that is if you are in His will.  So the next time you are searching for an answer from God on a prayer you’ve been praying to Him, on a situation that has you confused, on any matter at all.  Ask Him to grant you peace and stillness so that you may hear Him.  I am not saying that this is an easy task but I do know that it works.  Our ways are not His ways and our thoughts are not His thoughts but if you let Him into your Heart He will begin to do great works in you and you will shine brighter than the sun, moon, and stars combine.  I see you out there, I am putting on my stunner shades because you are blinding me…go head with your bad self! Til next time, be safe, love one another and enjoy the life that God has for you!

Momentum vs. Inertia!

Posted: April 10, 2013 in Motivation

I am a proponent of life imitating art or seeing the relation of science and math in our human lives…especially PHYSICS!!! When you are on a roll and things are going great you are in a good momentum. Momentum is the mass and the velocity of the object giving something power. You know your direction and you are determined to stay the course. While you are moving along with this nice momentum you run into something called “Inertia”, this is a force that acts against momentum and will stop you dead in your tracks if you are not strong enough.

You see the power that is in you, a divine supernatural power is strong enough to push that obstacle called inertia out of your way. Your power = God that dwells in you and your Faith in Him!!!

Those two forces will give you such great momentum to act against the daily trials inertia may bring your way but don’t let it change your course…don’t let it move you.


“Therefore, my dear brothers, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.” 1 Corinthians 15:58


Until next time God Bless and I love you all!!!

Perfect Order!

Posted: April 10, 2013 in Motivation

I will continue to say this constantly; Out of Chaos comes order. In the midst of chaos, God is working. If you are going through a storm right now know that God is in the midst of it. Nothing is beyond God’s control but things and situations are beyond your control. His grace is sufficient for us all. You can use the storms of life to strengthen you and rely on God’s grace and mercy to see you through. Or you can allow the storm to blow you away and set you on a course of devastating destruction. If you walk through this storm with faith, trust, and confidence that you will come out better, you will. We work through life from point A to point Z while God is working from Z to A. He knows the end result of our life and what He purposed it for. Stop trying to control your life and plug in to God so you can tap into what He has purposed for you! Once you give your life over to Him in it’s wholeness, understanding that your life, providence, and all things concerning you are in His hands, life will be so much better. Even when big things occur, you will be able to walk through the storm and not drown in it.

Obtaining your God-Given Vision!

Posted: April 10, 2013 in Spiritual

When God gives you a vision, sometimes it is hard to notice that it is from God.  The reason behind this is due to the fact that when God gives you a vision it is usually too big for you to conceive what you are to accomplish.  But do we not serve a God who provides our every need according to His will?  If you believe this then know that the vision that God has given you can’t be completed without Him and He doesn’t expect you to complete it on your own.  You have to realize that He chose you as a vessel to complete this vision for your life.  This great thing that He has placed in your heart to do will not only play a part in building His kingdom but it will also be the one thing that He will constantly use to provide and supply all your needs including your desires.  When we walk in obedience to God we are willfully submitting to His will. We are saying to God that I don’t want to do it may way any longer.  I want to do it your way.  I want to live in this vision that you have for my life, I want you Oh Lord to order my steps so that I may be a smile upon your face (Psalm 37) Our visions are predestined and are set for a particular time.  God will reveal that time to you and you will know it. However, we must first submit ourselves to believing that we are purposed for this life and He does have a plan for it.  Even if you don’t fully understand what the Lord is doing in your life, especially if you have falling on hard times and you are at the end of your ropes, just continue to pray and believe God for all things.  Thank Him for a sound mind and for the peace that is coming your way. Thank Him for being that right on time God and ultimate provider to those who love and trust in Him. (Philippians 4:19) Once you submit yourself to God, all the things that you have gone through, the trials and tribulations that you have survived will all become vividly clear, the purpose of it all will work for the vision He has placed in your heart. God Will Provide! Jehovah-jireh (The Lord will provide) So call on Him and have that unshakable faith when the time comes to grow your vision. When you are in the place that God wants you to be, the favor of God will be on your life and the impossible will be made possible through God, the obedience to His word.  If God is with you then you can make it through any circumstance.  If you are in a place where you believe God has given you a vision, I want you to write that vision down so that who reads it may run with it forever, and ever not stopping for anything.  That reader is you!  It is the vision that God has given you so you write it down for yourself and you run with it. How will you know it is a God given vision? 2 kings 2:9-10… The vision will be so clear to you that it will look like you are seeing it in real time with your eyes.


Obtaining your vision!

It must be clear not cloudy, no doubts, it will be clear.  You must run (pray) to receive it.  Pray about this vision constantly. Pray for all things concerning the vision.You must have faith!!! The vision may not come to past right away but your faith is key when in waiting.So wait for the appointed time for the vision to come to past.  God will provide revelation pertaining to your vision in the meantime.  All things that He will provide you will add up to the completion or realization of the vision He gave to you.


The Measure of a Calorie!

Posted: April 10, 2013 in Health

A pound of fat is about 3500 calories. In order to lose weight you have to create a calorie deficit in your body. If you burn a lot of calories during your workout but go home and eat the wrong foods or in fact, consume more calories than what you burned, you will not lose weight. There will come a time when you have to eat more calories than you burn but that is body building and other forms of sculpting that I can share later. But you want to get to a point where your metabolism is working in your favor when you are sitting and eating you want to still be burning calories. Some people can safely lose 1 to 2 lbs a week giving you a about 4 – 8 lbs weight loss in a month. Others can lose 10 – 20 lbs in a month given there muscle and fat percentage. If you have more fat percentage, then the chances of you losing a higher amount of weight in a month is greater of course if your metabolic rate is in a normal to high range. Creating a lifestyle change that involves healthier food choices daily and a decent active lifestyle can help you reach your weight loss goals. Try going meatless twice a week and eating more dark green veggies, fruits, and if you can, eat cheese on those meatless days. The fiber, protein, fats, carbs and other nutrients you get from these foods will begin to clean your system out and once you do this on a regular basis you will see changes in your body.