There was an error in this gadget

Sunday, November 25, 2012

Tips on losing weight

  • Weight loss is 70-75% diet and 25-30% exercise. You can’t just workout and eat poorly and expect to lose weight. You NEED a healthy diet.

  • Drink water! water can help you to feel full and eat less, can help flush toxins out of the body, and dehydration can slow down metabolism

  • If you feel hungry, try to drink a glass of water and see how you feel in 10 minutes. Sometimes when you think you are hungry, you are really just thirsty

  • Avoid alcohol if possible. nutrition wise it’s not the best, plus it can decrease your metabolism.

  • Don’t skip breakfast and try to eat it early to kickstart your metabolism

  • When snacking and eating meals make sure you are getting protein and fiber to help you feel full.

  • strength train! The more muscle you have, the higher your metabolism will be.

  • Eat slowly and eat while sitting down.

  • Try to keep yourself busy, so that you don’t just eat out of boredom.

  • Find an exercise that you like. If you are doing something you hate, you won’t be able to stick with it.

  • Don’t plan on dieting for a month and then stopping. Try to make a lifestyle change.

  • Tell people about your weight loss or fitness goals, and accountability partners are great.

  • Eat fruits and veggiesDon’t get too obsessed with the scale or a certain weight number. A pound of fat and a pound of muscle look much different.

  • Don’t get too stressed about the weight loss. It’s a journey.
  • Sunday, November 11, 2012

    D.E.T.A.I.L.S The Book

    So its been awhile since my last post, but that's because I have working on a book that I would like to get published in the future.  As most people know, I am an IT in the Navy and will retire soon.  After retirement from the military, I would like to pursue a career in health and fitness.  I have working working on a plan for people would like to return and get to a healthy lifestyle.  Right now I am going to school in efforts to receive my degree in Sports and Health Science and eventually becoming a trainer and dietitian.  Those are my dreams, and without dreams you have no goals.  My ultimate goal is to improve my health and the health of others.

    Saturday, October 20, 2012

    The Yo-Yo Game again

    Why is it so hard to be committed to working out, being healthy and tracking it.  Truth is, it is a lot of hard work.  My goal is to develop a plan that will last 90 days, that will improve your overall physical health, and with some motivation and discipline by you improve your overall health.  Although the plan I want to create will be fitness in nature, nutrition plays an even more important role than the exercise itself. I need to get myself disciplined enough to complete the plan, put it in paper and execute it with the assistance of my beautiful wife. 

    You see, we recently had out first child.  A little girl named Nina R. Brown.  She has become our pride and joy and we both would like to start continue to improve our live overall so that she has positive parent to aspire to.

    Having kids really changes your focus and outlook on life.

    How has having a child changed your life?

    Friday, September 21, 2012

    Today was a good day

    After my change in mindset a couple of days ago, this morning I decided to get up and make myself (and my wife) some breakfast.  Nothing to fancy, just a simple breakfast that took only about 10-15 minutes to make. 

    (low sodium salt bacon, eggs, toast, oatmeal and milk)
    So after I got myself ready and walked our 3 dogs, I headed to school for the day to take my exam.  By 10:00 I was headed home to start my day.  I did my usual Friday routine which is mowing our yard.
    (check out the calf muscles)
    After my yard work was completed, I decide I need to get some more work in so I took my bike for a ride through the neighborhood and the biking trail. My ride took about an hour and I was able to finish 15 miles of riding. After that time to spend some quality time with the wife.
    (I won this bike in a raffle at fat frogs in Chesapeake, Virginia.  Its a single speed Dasani bike and I love it )

    Thursday, September 20, 2012

    Back on Track

    One of the hardest things to do when trying to get in shape or stay in shape is being consistant.  I once read that whenever you do something over and over for an extended period of time it becomes a habit.  Living healthy is no different.  But, why is it so hard to do, even for the individuals who are in shape, are into fitness and are already living healthy lifestyles.  The reason is DISCIPLINE.  You have got to be disciplined and you have to challenge yourself.  Your biggest competitor has to be yourself.  Yesterday I realized that I was not living up to my potential in many phases of my life.  I noticed that I gave myself excuse after excuse to just do the bare minimum.  So I decided to do something about it.  Today I decided that I would finish anything I started, so I figured today would as good a time as any to get back into the mode of being physically active on a daily basis.  I could wait to get out of school today so that I could get home and work out in my garage. and drink a smoothie that my wife helped me prepare by cutting and freezing fresh fruit.

    Being a person who enjoys the healthy lifestyle and exercise, I know the importance of eating healthy and fueling the body properly.  I drank and protein loaded smoothie (along with other ingredients) before and after my workout.

    (almond breeze vanilla milk, plain oatmeal, amplified wheybolic extreme 60 protein, wheat germ, flax seed, Greek yogurt, fresh fruit, ice)

    (looks delicious)
    So today decided to get my priorities back together by doing a chest workout and finishing with a 2 mile jog.  Below is my sequence of events for my garage workout.
    Push Ups
    3 Sets of 10 - - - Regular
    2 Sets of 8 - - - Wide
    1 Set of 12 - - - Close (Diamond)
    30 Sit Ups on Flat Bench
    2 Sets of 8 - - - Dumbbell Fly @ 35 lbs
    30 Sit Ups on Flat Bench with 5 lb weight
    1 Set of 12 - - - Dumbbell Flat Bench Press @ 45 lbs
    1 Set of 10 - - - Dumbbell Flat Bench Press @ 55 lbs
    1 Set of 6 - - - Dumbbell Flat Bench Press @ 65 lbs
    30 Sit Ups on Flat Bench with 10 lb weight
    1 Set of 12 - - - Dumbbell Incline Fly @ 30 lbs
    1 Set of 8 - - - Dumbbell Incline Fly @ 40 lbs
    30 Sit Ups on Flat Bench with 15 lb weight
    2 Set of 10 - - - Dumbbell Incline Press @ 40 lbs
    Max Push Ups - - - 15
    2.26 Mile Run/Jog - - - 20:26 @ 8:53 Pace
    What I enjoy about the area I live in is that there is a beautiful trail about 1/2 mile away from where I live.  There are always people out there fishing, reading, jogging, biking, walking, eating, playing with their dogs and just hanging out and relaxing.  Running this trail allows me to just relax and enjoy the scenery and get some good cardio for my heart without even thinking about it.
    (starting point for 1.5 mile jog around the lake)

    (finish point for 1.5 mile jog around the lake, you can see the starting point in the distance)
    So if you have been in the same position I have and need a kick in the butt, this is your kick.  Get up, get out and reach for your goal.  Nothing will come to you if you don't put in the work.  Having dream, goal and aspirations are important, but trying to achieve those dream, goal and aspiration are more important.

    Tuesday, September 4, 2012

    Sunday, September 2, 2012

    Protein Shake

    I always try and drink a protein shake after my work out.  Its been about 2 weeks since I really exercised on a regular basis and yesterday I was really feeling it.  I tried to run for a hour but it only ended up being about 15 minutes.  I was so out of shape it wasn't funny.  I guess its true what they say, it takes a long to get in shape and not long at all to get out of shape.  Today I ran for 45 minutes at a slow pace just to get myself use to moving again.  Weird.

    After my workout this is was I put in my protein shake.

    Thursday, August 30, 2012

    PLYO Box

    My first creation plyometric box that i will use...I will post pictures tomorrow...stand by.   Show me you homemade exercise equipment.

    Tuesday, August 7, 2012

    I'm Back

    Its been awhile since my last post, but want to keep everyone abreast of what I have been up to.  I really taken a liken to running.  My goal is to run a marathon after I become a father as a present to myself.  Wife is due in late October or early November.  Just moved to Virginia and starting to get use to the place.  At work we are all part of the presidential fitness challenge.  About 3 weeks ago I was in last place (new guy).  Today I have moved up to ninth.  My nutrition has really going well also.  I have managed to gain a few pounds despite my high activity levels.  Not sure if its because I am doing something right or because I am getting older.  Whichever it is I will take it.

    Wednesday, June 13, 2012

    Why Education is Important for Athletes

    In a society where money controls decisions, athletes are choosing to forgo an education for the fast cash.  Why do you think we see so many former pro athletes failing at life after sports?  We have been brought up in a society where we are taught to get all you can now instead of preparing yourself for the long haul.  Kids are being pushed by parents harder today than they were in the past because everyone wants to be the next big star. 


    Only a small percentage of youth and/or amateur athletes go on to become professionals in there chosen sport.  Yes, you will make a lot of money, but there are always the what if.   In my opinion it’s always better to be prepared and have a plan than not.  I know it’s hard to walk away from money especially if we are talking about a lot of money.  You have to look and dig deep into your own heart and determine your morals and decide what’s important you and your family. 
    If you do chose to go to school and get an education, please decide on something that will benefit you in your life after sports.

    Monday, June 4, 2012

    Getting back to a high fitness level

    So today I went back to the gym for the first time in two weeks.  Its amazing how long it takes your body to get back into good physical condition, but at the same time it seems as though it only takes a couple of days to feel like you are out of shape.  So today I went to my base gym to get a work out in.  I have system where I do random workouts each day similar to crossfit WOD's.  Today I ended up doing 3 rounds of:

    8 Alternating Dumbbell Snatches @ 45 lbs
    8 Wall Balls
    11 Strict Pull-Ups
    10 Burpees

    The workout took me a total of 15:36 to complete.  After that I went for a 2.31 mile jog at a pace of 8:34 per mile.  One of my goals is to eventually get enough running in to run a marathon. 

    Answer the questions below

    What do you do when you feel like you have gotten to a point of being unfit?
    What do you eat help you keep yourself at optimum performance?
    What are your fitness goals?

    Friday, June 1, 2012

    Initial Consult Questions

    So its been awhile since my last post, but now I am back and looking for input.  Please help me in finding out some initial questions that may be asked of potential clients when it come to the area and fitness and nutrition.  As we all know this nation is under attack by obesity and I along with every other personal trainer, nutritionist and dietitian would like to do out part in helping people change to a healthier lifestyle.  Please submit your input for what you would ask of someone who came to you for help if they were overweight or obese.

    Monday, May 21, 2012

    Respect and Exercise Tips

    Today, we will talk about 2 subjects.  First I want to talk about respect.
    give respect
    Respect is one of my keys to being successful.   Most people believe that respect is something that is given to you based on your position in life.  Well, I am here to tell you, that’s not true.  Respect must be earned no matter who you are.  Respect that is given is not real or honest respect.  It does not have the needed emotion that needs to accompany the actions.  We here a lot about respecting your elders, respecting your teachers, respect your parents, etc, etc, etc.  I am here to tell you that if your treat people as though you are above them and they are beneath you, then you will never earn that persons respect.  You must give people that same attention, and treatment you would deserves no matter their age, race, religion, sexual preference or any other stigma.  No matter the situation, respect has to given and earned.  You will respect your kids differently that you respect your parents.  You will respect your boss differently than you respect your friends.  But none the less you must respect them.  Once you give them your respect, you will in turn earn their respect.  With respect you will be able to accomplish things easier, trust me.  I have noticed that when respect is not mutual among two people then, the communication between them suffers.  Without communication we will be lost.

    Our second subject is exercise tips.
    Any successful exercise program must begin with a plan.  Any successful endeavor in life for that matter must begin with a plan.  I am going to give you 5 tips that you should follow to help your own exercise plan.
    Check with your medical provider prior to beginning any fitness regimen.  Especially if you are over the age of 40, have any prior health conditions or a family history or cardiovascular disease.  It is just as important that you know when and how to exercise just as much as the exercise itself.

    Any successful endeavor should include goals.  Exercise is no different.  Your exercise and fitness goals should be SPECIFIC – MEASURABLE – ACHIEVABLE – REALISTIC –TIMELY.  You need to determine how often, how long, when, where and how each activity will be performed.  Being specific with your goals allows you to know when you are on or off track.

    Staring slowly and gradually increasing your intensity, frequency and/or duration will go a long way in keeping you healthy, motivated and on track.  Not to mention it can also help to prevent injuries.

    Every exercise and fitness plan should include a warm-up, cool-down, aerobic activities, strength training and stretching.  Each element provides different benefit and when applied properly and really assist in maximum body performance.

    When developing your fitness plan, exercise should be taken just as serious as any other event on your daily schedule.  Make exercise an important part of your day by putting it into your daily calendar of event and/or appointments.  If your include exercise in your schedule, you will be more apt to make sure it happens.

    Wednesday, May 16, 2012


    I try to use this blog to inspire other to do and want more from themselves.  Today I want to hint on the subject of discipline.  Discipline means you have a goal or make a decision and see it through until the end.  I remember when I was coaching youth football, I had to instill discipline into the players before I could teach them anything about football.  Having discipline means you are committed to what task you have in front of you, no matter what it is.  N ow we are all human so there will be time when we do not give discipline to the matter in front of us.  But, have discipline means you will be able get yourself back on track.  Each individual has to make their own rules and guidelines to follow.  These rules and guidelines will be your guide to remaining disciplined.  Without it, your mind will wonders and your actions will not be consistent with what your ultimate goals are.  If you obtain your discipline you will obtain your goals and be successful.


    Tuesday, May 15, 2012

    Pet Peeves "vs" Obesity "vs" Schools

    I remember when I was growing up back in the 80's and 90's (yeah I know it was a long time ago) We looked forward to Physical Education class at school.  In today's society, children are so spoiled that exercise is thrown right out the window.  Each morning when I walk my 3 dogs, it is usually around the time when the school bus is picking up the neighborhood kids to take them to school.  Society has changed so much that kids do not even have to leave their front door to be picked up by the school bus anymore.

    One of my pet peeves is seeing an obese kid who is perfectly able, that gets picked up at their door. Better yet another one is seeing and obese or overweight kids having to walk about 10-15 yards to get to bus, but they refuse to hustle, run, jog or walk any faster even though traffic is obeying the laws and waiting for all the kids to safely get on the bus.  It reminds me of when I was a kid and we had to walk 4 blocks just to be picked up by the school bus.

    We enjoyed this time, walking to school with our friends and having fun before we got educated at school.  It was our morning playtime.  Sometimes we would even leave earlier so that we can get to school and play with everyone at school who didn't live in our neighborhood.  Those were the days when school cared about what happened to the kids attending.  We had nutritious lunches with healthy snacks.  If we as Americans don't get back to this, then we will live in an environment of obesity.

    Monday, May 14, 2012


    Every now and then you find inspiration in some of the most unthinkable places.  I am really into sports, fitness and nutrition and today I happen to looking over twitter and came across the twitter tag fANNEtasticfood. I decided to send this person a message  asking about running.  I got a response and decided to send a friend request and look at her page.  Turns out she is very inspirational for me and seems to be inspirations for many others.  If you get a second take a look at this page and tell me what you think.

    Saturday, May 12, 2012

    Family Time

    How important is it to spend time with your family.  I know for me it make all the difference in how close I am to my wife and my unborn child.  Spending quality time with family allows you to bond and build meaningful relationships with the ones you love.  My wife and I use to have date night every Friday.  For about 6 months we knew that on Friday night we would spend time together.  After a while we started taking it for granted and starting letting work and other life issues get in the way of our time.  What I noticed is that when that happened we started to grow apart from one another.  So to fix it, we started spending our weekends together, starting with Friday night date night, followed by Saturday afternoon events and then Sunday morning church service and some afternoon lunch. 

    Spending time with the one or the ones you love should not be taken for granted.  Although family will always be family, you still have to treat them as though they will not be around forever and try to take advantage of every moment you can with them.

    I hope this short read inspires some to get back to spending quality time with their wife, husband, child, children or any one they feel is important to them.

    Friday, May 11, 2012

    Quantity "vs" Quality

    I get asked all the time, which is better in the weight room, quality of reps or quantity of reps.  To answer this question, we just need to look at the question from an perspective outside of fitness.  In most regards of life quality is usually a better choice than quantity.  For nutrition you would rather eat a quality healthy meal than scarf done a bunch of meals with not nutritional value.  If you have job, you would rather have one great job than  to have a bunch of jobs.  This same approach is true in regards to fitness.  Although you may feel better by doing more repetitions, you always want to make sure you are doing your reps correctly.  Doing things incorrectly can lead to injuries.  If you find yourself in the gym trying to get as many reps as possible and start to lose proper form, remind yourself to slow down or stop so you can get more of a quality workout routine in.

    Thursday, May 10, 2012


    Success come from putting in the work

    Inistial Post

    This is the first of many post to come.  I just want to start of by saying life is made by focusing on the details.  If you focus on the details you will be able to achieve every and anything you want in life.