Little black dress!

So our task for today is to talk about a "Dream outfit" we are looking to get into or back into. Coke sponsors the "little black dress" campaign to help people achieve their goals of getting healthy and back into that outfit they love!

Well I don't have a dream outfit but I do enjoy being able to shop wherever I want now and not having to head straight to the big and tall section to find something that fits. Just a few days ago I purchased a pair of 36 waist jeans. I have not been able to wear a 36 since high school and they fit great now! It was a huge accomplishment for me and feels great to put them on.

For me I don't have a dream outfit but each time I get to drop down a size or feel more comfortable in what I am wearing it feels great and makes me work just that much harder to accomplish my goals.

The picture I have provided is of me just tonight giving a presentation with my new 36 jeans on!

Feeling Good

http://fcrps.me/2jj.2z1F

Our task for the day is to blog about how we are feeling and any changes physical and emotional we are experiencing.

The physical changes are great. I have gotten down to a size 36 jeans and have not been there since I was in high school. Being able to look in the mirror and see the changes is very exciting. Wearing clothes that haven't fit in years is a great feeling. I continue to push myself harder each day and love seeing the results.

The emotional changes are just as wonderful. Feeling better about myself and feeling healthier every day is nothing short of amazing. I enjoy the new challenges I face everyday and meet them head on. Win or lose in the contest I have won because joining the contest was just the push I needed to go harder and faster to obtain my goals.

I have and am enjoying every minute of the journey and look forward to the changes everyday!

No Limits No Excuses!

Jams to do work

Our blog post order today is to list some music we like to listen to while working out.

When doing cardio on the treadmill I simply hit the my Mumford and Sons playlist on Spotify and just let it run.

Tracks from Mumford are all great such as
1. I will wait
2. Lovers' Eyes
3. Reminder
4. Where are you now
5. Sigh no more
6. The Cave
7. Winter winds
8. White Blank page
9. Babel
10. Awake my Soul

When hitting the weights gotta switch it up a bit such as:

1. Static X- Push it  (Bench)
2. Fear Factory-  Linchpin (Squat)
3. Soil- Halo (Arnold Press)
4. Coal Chamber-  Sway (Incline Bench)
5. Powerman 5000- Bombshell (Deadlift)
6. Kittie-  Brackish (Good Morning)
7. Korn-  Y'all want a single (Shrugs)
8. Pantera- Walk (Cable Fly)
9. Pantera- Cowboys from hell (Cable Forearm Curl)
10. Celion Dion- Drove all night (Cable Superman Curl)

http://www.genghisgrill.com/

Veggies Veggies Veggies

http://fcrps.me/2ib.2z1F

When making my bowls at Genghis Grill I like to keep it simple with the ingredients but always lots of good vegetables! The most used veggies that I like would be spinach, cabbage, broccoli and peppers. I would like to give some insight on the health benefits of each of these veggies.

Spinach is a green and leafy vegetable that will be able to provide you with the nutrients that you require. In fact, a single cup full of spinach will give you adequate amounts of vitamin A and vitamin K. It will also get you lots of folate and manganese in addition to magnesium.

Cabbage, rich in phyto-nutrients, this cool season leafy vegetable belongs to the "Brassica" family of vegetables. Cabbage is the storehouse of phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane, and isothiocyanates. These compounds are powerful antioxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.

Broccoli contains an unusual combination of three phytonutrients, glucoraphanin, gluconasturtiian, and glucobrassicin. Together these nutrients have a strong impact on our body’s detoxification system. Broccoli is also high in fiber which helps to lower cholesterol and facilitates digestion.

Peppers, many of peppers' phytochemicals have antioxidant abilities. This means they can help neutralize free radicals in the body, which damage cells. So they may help prevent or reduce symptoms of certain diseases. Similar to hormones, some phytochemicals also act as messengers in the body. Peppers come in a rainbow of colors, including green, red, yellow, orange, and even purple, brown, and black. Whether mild or fiery, peppers are nutrient-dense. They're one of the richest sources of vitamins A and C. Just a cup a day can provide more than 100% of your daily needs.

Vegetable nutrition has widely drawn the attention of fitness conscious as well as food scientists alike for their proven health benefits. Majority of day to day used vegetables are very low in calories. Celery is just 16 calories per 100 g. Scientific studies have shown that low-calorie but nutrient-rich foods help the human body stay fit and disease free.

Furthermore, the human body spends a considerable amount of energy for the metabolism of foods, which is known as BMR or Basal metabolism rate. When you add lots of vegetable nutrition in the diet, in fact, you set to lose more weight than you would gain! This is the concept behind the "negative calorie foods."

Get fit and healthy with more veggies and fruits!

Admiration

Our task set before us today was to write about and interview someone whom we admire and look to for insight and inspiration. I have many people in my life whom I admire and look to for these things in different parts of my life. My mother, father, wife, and grandmother all play crucial rolls in my life as well as extended family members. I chose to write and interview my younger brother today though as he is my coach and the one who pushes me the hardest to succeed.

Zach Debolt is one of the most incredible people I have had the pleasure of knowing in my life. I have been even more fortunate that he happens to be my brother. Zach has always had my back like any brother should. No matter what I have ever done he has always been there to support me. We have grown up together as brothers and best friends from day one.

In recent years we have been able to become closer than ever before in finding common goals, interests,  sharing ideas and life lessons. A little over a year ago about my family and I embarked on a journey to change our lives. We had all let things get far to out of hand with our health. Packing on pounds, adding new medications to treat preventable problems and heading down the overall wrong path. We all made the choice to change our lives and live a much healthier existence.

Zach, has played one if not the biggest roll in keeping all of us motivated and pushing harder no matter what. His accomplishments are nothing short of amazing. I can't express how proud I am of my little brother. He truly is an inspiration to everyone he meets. I love my brother and best friend more than he will ever know.

Below you will find some questions asked with the responses from my bro.

Philosophy on life |

Live to learn. Be better today in comparison to who you were yesterday. Lead a life influenced by the betterment of mind and body through positive thought and application.

Quote to live by |

|”Be the change you want to see in the world.”|

|”Don’t just talk about it. Be about it.”|

|”Open your mind before opening your mouth.”|

When given a life challenge; how do you face it? |

When challenged it is normal for emotion to run high. It is important to calm the emotional mind by intellectualizing the emotion. Be rational, be logical, and be mindful. Devising a solution to a life challenge in an overwhelmed state of emotion can lead to devastating consequences. Always keep in mind what is most important in an effort to override the urgency of the emotional response.

How do you make sure you stick to your goal? |

This, again, is a matter of importance over urgency. You must focus on the achievement of the goal to which you set by disallowing competing distractors to alter your attention, drive, and determination. When attempting to meet a goal; you must ask yourself if what you are planning on doing is to the benefit or detriment of the goal.

What mental and physical tools assisted you in accomplishing the goal? |

 The most important tool you have is your mind. If you can conquer your mind and achieve a positive mental state then there are no boundaries. Your largest accomplishment will come when you rid your mind of negativity, aggression, resentment, anger, jealousy, greed, and hatred. These emotions are powerful detractors and create a divisionist mindset. They seek separation and put you at odds in your journey to unify and meld mind and body. There are no limits upon a mind that is undeterred by surrounding negative influence. Calm, collected, and at peace within itself is the mind of one that knows no limitations.

What did you learn from your journey? |

I’ve found it most beneficial to open my mind in an effort to allow for the most efficient intake of new information. This world is incredibly well connected and networked and is begging for your input and experience to assist those seeking their own development. You are assuredly not the first to undertake a change of lifestyle and it’s most beneficial to the progression and advancement of others to share the developments you achieve. Make the most of every moment because you are trading time from your life for those moments. Time is finite and mustn't be wasted on petty, insignificant, trivial, and irrelevant dealings.

Remain steadfast in your pursuit. The past is in the past where it belongs. You have today, you have this moment and it is within your ability to act favorably to better your tomorrow.  

My brother has always been willing to share his story, successes, advice and inspiration with anyone. He keeps me pushing harder especially when he knows I want to quit. I look to him for advice and he always delivers never asking for anything in return. 

So I leave you with this....Be careful who's advice you buy, but be patient with those who supply it for free. 

!!!No Limits No Excuses!!!

Trying something new! This is always one of the great bonuses to eating at Genghis Grill. They have such a wide selection of items to choose from when making your bowl you can always try something new. They also like to add new items to the menu some for a limited time and others that stick around. I had the new item Cherry Chili Sauce today with my bowl. This is an excellent sauce it has little spice and a little sweet that  blends perfectly with any of the other ingredients. This has actually become one of my favorite sauces to use. 

Genghis grill has mastered an awesome system by allowing you what feels like limitless choices to create your own masterpiece bowl. I love the options available, the open cooking area where you can watch your bowl prepared and the service is second to none. For example today my location had a power outage all morning and had to send their staff home. I arrived about an hour after the power had come back on and although it was very minimal staff they were working their butts off as usual to take care of everyone. Great food and a staff that is happy and proud of their business. I will always recommend Genghis Grill to anyone I meet! While your there make sure to try the new Cherry Chili Sauce! 

Friend me on facebook!

Follow me on Twitter!

Check out my YouTube videos!

Have a tea today! It may save your life

http://www.reddiamondtea.com

Recent research also showed that drinking 3 cups of tea a day can protect against heart attacks and strokes. In fact, drinking tea regularly could reduce your risk of heart problems by as much as 11 per cent.

The wonder cup just got even more wonderful. Green tea, rich in antioxidant treasures that protect against heart disease and cancer, now shows promise as an allergy fighter. In laboratory tests, Japanese researchers have found that the antioxidants in green tea, block the biochemical process involved in producing an allergic response. Green tea may be useful against a wide range of sneeze-starting allergens, including pollen, pet dander, and dust.

Tea is one of the single best cancer fighters you can put in your body," according to Mitchell Gaynor, MD, director of medical oncology at the world-renowned Strong Cancer Prevention Center in New York City and co-author of Dr. Gaynor's Cancer Prevention Program. 

The latest tea discovery? Strong evidence that both green and black tea can fight cancer-at least in the test tube-though green tea holds a slight edge. In a new study, both teas kept healthy cells from turning malignant after exposure to cancer-causing compounds

Drinking black tea may lower the risk of heart disease because it prevents blood from clumping and forming clots. In a recent study, researchers found that while drinking black tea, the participants had lower levels of the blood protein associated with coagulation. 

Dr. Kenneth Mukamal of Boston's Beth Israel Deaconess Medical Center reported that out of 1,900 heart-attack patients, those who drank two or more cups a day reduced their risks of dying over the next 3.8 years by 44 percent.

Research shows green tea is able to increase your energy expenditure, so the amount of calories you burn, and also to increase the amount of fat you are burning.

Personally, I drink about 64 oz of tea a day and the energy boost and healthy benefits I receive are amazing to say the least. Thank you Red Diamond tea your are the best! 

“Better to be deprived of food for three days than tea for one”,  says a Chinese proverb.

Whole grains its Brown Rice Day!

All grains start life as whole grain. In their natural state growing in the fields, a whole grain is the entire seed of the plant consisting of three parts: the bran, the germ and the endosperm. Whole grains, or foods made from whole grains, contain the entire grain kernel, all three of its parts. Refined grains consist only of the endosperm. The bran and germ of refined grains are removed in milling and processing. A whole grain is, quite simply, whole.

For many whole grains, the word "whole" is listed before the type of grain, like "whole-wheat flour" or "whole-grain barley." Ingredients are listed in descending order by weight. Look for products that list whole grains first. Rolled oats, oatmeal, wild rice, brown rice and brown rice flour, are always whole grain. So if you are looking for whole grains, look for brown rice.

More and more products are using Whole Grains Stamps.  Which means they are approved by the Whole Grains Council. The Whole Grains Council is an invaluable resource for consumers.  The Whole Grains Council helps manufacturers create whole grain products that taste as good as they are for you.

The Council helps the media write accurate stories about whole grains. By helping the media, the Whole Grains Council helps consumers better understand the benefits of a whole grain diet. They introduced the Whole Grain Stamp to help consumers choose whole grains at the grocery store. The Whole Grain Stamp can be found anywhere on a product’s package and comes in one of two forms.

The 100% Whole Grain stamp means that all of a product’s grain ingredients are whole grains. In order to bear the stamp the product must also provide at least one full serving of whole grains. The Basic Stamp means the product contains a large amount of whole grains, but may also contain refined grains. The product must also contain at least half a serving of whole grains. Both stamps also include a number that tells consumers how many grams of whole grain ingredients are included in a serving of the product.

Companies must be members of the Whole Grains Council, file information about their products with the Council and agree to abide by all rules and guidelines of the Stamp program in order to display the Whole Grain Stamp. So you can trust the Stamp and what it represents.

The Dietary Guidelines for Americans recommends all adults eat at least half their grains as whole grains – that’s at least three to five servings of whole grains per day. Children are recommended to eat at least two to three servings of whole grains per day.  Whole grains are healthier to eat than refined grains because they supply your body with more protein, more fiber, vitamins and minerals. Removing any part of the whole grain through refining depletes the grain’s nutrients. Without the bran and germ, about 25% of a grain’s protein is lost, along with at least 17 key nutrients.

Fiber helps reduce blood cholesterol and lower the risk of heart disease, obesity and type 2 diabetes. It also gives you a full feeling with fewer calories.

B Vitamins found in whole grain foods benefit your metabolism by helping to release energy from protein, fat and carbohydrates. It is also essential for a healthy nervous system.

Antioxidants are abundant in whole grain foods and help the body fight diseases.

Also, studies have shown that people who consume at least three servings of whole grains per day have a lower risk for certain cancers, coronary heart disease and all-cause mortality.

“Whole Grains at Every Meal and the healthier you will feel!” 

Follow me on Twitter!

Friend me on Facebook!

Check out my YouTube page!

No Stress

Stress. Such a simple word to define such a complex issue.

Everyone who has ever lived can attest that they've felt stressed. They've felt burden and the overbearing and overwhelming weight of their existence pressing down upon them. They've felt the pressure of unfulfilled goals, aspirations, and ambitions; the stress that accompanies thoughts of failure and loss in the face of success and gain. It is a crushing, enveloping force that consumes our being and immobilizes our will and ability to climb from the depths of which it drives us.

However, it is a choice. It is within our power and ability to overcome. It is our decision to be consumed by such a force or to move beyond its grasp; to climb with such purpose and resolve that the horrid hand of stress cannot gain favor.

It is imperative that we understand the root of what causes our stress. We must learn to control what creates our stress and disavow any potential influence it may have over us. Instead, eliminate its influence by dedicating our determination, drive, and devotion to our development.

Stress feeds off of weakness. Be powerful. Starve your stress.

Be my friend on facebook!

Follow me on Twitter!

Check out my YouTube Channel!