In-Home Exercises You Can Do Anywhere

There are tons of in-home exercises you can do, but there are 5 that I would like to share with you today that anyone can do in their own living room.

Everyone has their own busy schedule and it’s hard to work out right when you are on the go unless you have some guidance. This is why I’ve done the work for you, and researched tons of options for exercises that don’t require weights or expensive equipment.

These in-home exercises come from the reference of an ACE Certified Professional, and you can be sure that these are safe for almost everyone unless there are specific limitations.

Top 5 In-Home Exercises for Busy People

I’m a busy man, and it’s hard for me to keep up with staying fit when I have to travel. Today, I want to share with you the top 5 in-home exercises for busy people that I highly recommend. You can do these anywhere, whether you are at home or on the road on a regular basis.

1. Supermans. Indeed, these exercises look just like the figure of Superman as he flies through the city. You’ll lay flat on your stomach with her arms straight out in front of you, and legs straight behind you. This is a great stretch that you need to do, so reach as if you could touch each wall with your fingers and toes.

2. Push-ups. Generally, a men’s workout isn’t complete unless he has included push-ups in the workout. These can be done anywhere, and if you are just getting started keep the number of repetitions as high as is comfortable for you.

3. Contralateral Limb Raises. This one is simple, but it’s NOT easy! You’ll lie flat on the floor face down as you did for the Supermans. However, you won’t be stretching. You’ll be reaching up with your left hand while raising your right leg off the floor. Then, you’ll repeat the same movement on the opposite side. This is an exercise designed to help you strengthen your core. You’ll feel it!

4. Bent-Knee Push-up. This is a variation on the standard push-up, and it’s a great way to perfect your form. If you are just starting out, then get into a kneeling position, and put your hands flat on the floor. Then you’ll push-up, but make sure your knees stay on the floor. The whole idea is to use this position to start out the simple way and get stronger, or to help you get your form just right.

5. Push-up with Single Leg Raise. This exercise is somewhat similar to the contralateral leg raise. You’ll be doing push-ups in this movement, and you’ll be raising one leg as you complete a push-up. Then, you’ll do another push-up and switch legs. Whooo, it’s tough.
These are not easy, but they will help you get a good start. Don’t feel bad if you struggle. You have to start somewhere, and the best place is at the beginning.

It’s great that you want to start with in-home exercises, so you can get use to moving your body a little more each day until you get stronger.

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5 Tools for Working Out at Home

More Americans started at working out at home when the economy collapsed in 2007. This is great for the budget but fitness clubs are still frowning.

Gym memberships can be expensive and that isn’t something that many families want to fork out money for when they work out in the comfort of their own home.

Today, more consumers are checking out the P90X and Beach Body workouts that they can follow along with on DVD as well as those that offer a meal plan guide.

Is working out at home right for you? Your needs may be quite different from mine or your neighbor, but working at home can be easy for anyone that wants to get into better shape.

In this article, I’ll share with you 5 tools that anyone can purchase to vary their in home workout schedule.

Working at Home Should Be Affordable

Everyone wants to look and feel good, but can you look and feel good by working out at home? Some believe that you can and others don’t believe it’s possible unless you hire a personal trainer.

Here are 5 tools that anyone can purchase for an in home workout.

  1. Resistance Bands. These bands are inexpensive and will work within any budget. These bands are great, and there are tons of fitness trainers that sell them with DVD’s to follow along with. Simple exercises can be done with the proper form to give you the best results for trimming inches and losing weight when you use these bands. Each set generally has around 3 or 4 resistance bands so choose the band that’s right for your level of strength.
  2. Jump ropes. Jump ropes are one of the least expensive workout tools you can purchase, and they are probably the lowest on the totem pole when it comes to working out. Jumping requires that you use momentum in your legs to move up once you hit the ground, and over time it really works the legs and your ability to breathe. Jump ropes are used to increase agility for boxers and other athletes that need to move quickly.
  3. Belly Dancing DVD. Did you know that belly dancing is not only easy on the joints but it helps with digestion? The movements of belly dance are unique, and as a result belly dancing has some unique benefits. If you have arthritis or joint and muscle pain, this is a great way to exercise in the comfort of your own home come rain or shine. The other thing to keep in mind is that the DVD will most likely be under $20!
  4. Dumbbells are the oldest and most well-known workout tool in history. Dumbbells are inexpensive, and they start in the 1 pound range. It’s ideal for you to start light if you have no experience in working out with them or if you have not used them in a long time. Dumbbells are used every day by physical therapists to help patients increase range of movement and strength.
  5. Stability Ball. If you have not used a stability ball, you’ll want to buy one. These are also inexpensive, but can be purchased along with a DVD to help you get a solid workout routine. These balls are great for helping you strengthen your core, increase your balance, build better posture, and you can purchase them in various sizes according to your height. You’ll have a ball1

You can create the workout that is right for you, but don’t believe that you can start out with all of these tools if you are just getting started. Be patient with yourself, and give your body time to adjust and become stronger.

You don’t need to spend a fortune, because working out at home is easy when you get your hands on the right tools at the right price.



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How to Eat Healthy During the Holidays

Did you know that you can learn how to eat healthy during the holidays? Eating healthy isn’t always easy, and the holiday season brings even more challenges with your diet.

You can overcome!

While your friends and family may not be the most supportive, with heavy desserts and decadent side dishes, you can take back some control.

Today, I’ll tell you how you can eat healthy at Christmas parties and other festive gatherings. You’ll be surprised at how easy it is to change your diet and make it a choice for your lifestyle.

Implement How to Eat Healthy During the Holidays

Eating healthy when eating out is challenging, but eating healthy during the holiday season is even more challenging.

How can you make healthier choices without starving yourself? Here are some tips on how to eat healthy during the holidays.

1. Take your own food. You can still enjoy tons of traditional fare while making it healthier. You can find healthy ways to make sweet potatoes, green beans, and more. (Yes, even dessert!)

2. Enjoy broth based soups. Soup is common during the winter months, and I know several individuals that use it as a starter at their holiday table. If you enjoy a bowl of soup prior to the main course, you’ll be less likely to eat heavy. Enjoy the flavors without overeating and binging.

3. Choose to stay far from the goodies. There are tons of goodies all around at parties, and you’re hard-pressed to find a table that is more than an arm’s length away. Stay as far away from the table as you can! Focus on making your way around the room for social reasons, and be more inclined to greet people than eat sweets and snacks.

4. Chew your food, it’s not going anywhere. Have you ever felt like gorging to the point where you ate so fast, it made others think that the food was trying to get away from you? Don’t let this happen to you! Chew your food and enjoy it. It’s also safer to chew your food, so you can swallow it without choking. It’s amazing that some folks can inhale food without ever chewing it. Take your time, the food isn’t going to get up and run off of your table.

5. Stay away from the mall. The mall is one of the most dangerous places you can go during the holidays. Don’t go to the mall on a regular basis. You’ll find that you’re better off to go to the park and walk, or better yet, try to eat before you go. The treats and kiosks that are there with gourmet treats are really tempting.

There is a lot to think about when it comes to getting healthy and staying healthy during the holidays. Don’t let food be what dictates your holiday season.

How to Eat Healthy During the Holidays with High Blood Sugar

Eating healthy during the holidays is a big enough challenge, but it’s even more difficult for those who have high blood sugar.

Focus on treats that contain spices and herbs, and remember that all things in moderation is wise. Don’t let the holidays ruin your blood sugar.

Your blood sugar is everything, and when it’s high, you can’t think properly and you’ll begin to gain weight.

There are plenty of things you can do make sure you stay in good health. If you can learn how to eat healthy during the holidays, you’ll be able to remain in good health for years to come.

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Why Breakfast is the Most Important Meal of the Day

You were taught that breakfast is the most important meal of the day, but did you find out why? You would probably guess that because it’s the first one it trumps all! That is correct, but there is so much more to it than that.

Breakfast is first, but it’s all about what you choose first that matters. It’s important to view your food as fuel rather than whatever you crave.

Today, I’ll tell you why the most important meal of the day matters and what you can do to make sure that yours is an absolute success.

The Lineup for the Most Important Meal of the Day

What does a healthy breakfast look like to you? Most folks will respond with eggs and toast, but that isn’t ideal for everyone.

Nutrition experts have a lot to say about breakfast because it’s the first meal of the day. If you don’t get your body and your brain off to a good start then you can’t expect it to be able to maintain the hectic moments of the day.

Your eating habits aren’t just about whether or not you get hungry but they are also about how your brain performs. This is why it’s best to consume a fair amount of protein in the early A.M. hours. Here are some suggestions.

Eggs or egg whites combined with avocado and fresh salsa in a corn tortilla. You can also just eat the eggs or egg whites with the fruit or salsa if you want to keep carbs minimal. (Remember, you need some carbs).

Oatmeal. You can always add fruit and nuts or just one or the other for a good dose of protein, fiber, and omega 3 fatty acids. It’s important that you have a well-rounded breakfast if you wish to stay healthy and keep moving.

Eating the right amount of protein, fiber, and carbs keeps your body in balance. This all has to do with balancing your blood sugar just as much as it has to do with your energy and how you think.

What else can be said for the most important meal of the day?

What Makes the Most Important Meal of the Day Important?

You have probably heard that calcium is plentiful in milk as well as eating your vegetables. This is true, but you’ll also want to make sure that your breakfast is giving you this along with plenty of iron and the vitamin B complex.

If you were to skip breakfast and you leave your body running off fat reserves you’ll do your body a disservice. You’ll eat more later when the hunger gets out of control and your blood sugar drops.

Here’s an example: you wouldn’t drive your car without gas, right? This is also why you wouldn’t start your day without eating a healthy breakfast.

If you skip breakfast, you’ll eat more later, and it will last all day as your body tries to catch up. If you eat smaller meals throughout the day you’ll keep your metabolism up and you’ll have a better chance at burning fat.

Don’t let your body run on fumes; start out each day with a healthy and well-rounded breakfast. Breakfast is the most important meal of the day.

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5 Ways to Eat Clean-Keep it Simple

Eating clean is still a fairly new term, but I thought I would share 5 ways to eat clean in this blog post today. Chances are, you are reading this because your diet needs help.

You may be reading this because you want to eat better, but you just aren’t sure where to start. You’ve probably heard the term “eating clean” for quite some time now, but you don’t know exactly what it means.

Don’t worry, I’m here to help!

If it hasn’t been all that easy for you to choose healthy options, keep reading. Today, I’m going to share with you 5 ways to eat clean, and how you can make sure that your diet never suffers again.

5 Ways to Eat Clean-It’s Not so Bad!

You may be dreading the idea of eating healthier, but it’s not so bad. In fact, you should be thankful that you can access healthy food. (This is especially true if you live in the United States).

What could potentially change the way you live and eat from here on out? Eating foods that are healthy for you is really important, but what’s most important is that you understand how to go about selecting foods at every meal, and that you know how to prepare them.

The basics are simple; cut out refined sugar and grains. The more processed a food is, the more it becomes not so good for you. Most processed foods contain high amounts of preservatives, sugar, and salt. These are all bad for your body and your mind.

The best thing you can do for yourself is follow these 5 ways to eat clean.

5 Ways to Clean-One Step at a Time

Limit processed foods. You already know this as I mentioned this above. You can take your favorite recipes and make them yourself. This means you can choose the ingredients and make it yourself. This makes it healthier and you’ll cut the sodium dramatically.

Eat more veggies. While you limit the processed foods, make sure you eat more veggies. They may not all taste great, but you can research how to consume them in the most flavorful way. I’m a flavor person, so for me it’s all about herbs and spices when I can use them.

Cut the saturated fat. Fat needs to be limited, but it’s not all bad. What is bad is saturated fat. Most butters, cheeses and oils contain high amounts of this. Cut back on those and you’ll be in great shape! (Literally) Focus on good fats that you’ll find in healthy fish like salmon, herring, mackerel, and peanut butter.

Cut the sugars. Fruits and other foods have natural sugars. The best thing you can do is eliminate refined sugar. Natural sugars can’t be avoided, but refined sugar is dangerous. Cut back and cut it out!

Opt for whole grains. Whole grains are the key to changing your diet for the better. This means that it’s important to buy brown rice, quinoa, and use oats when possible. These are all great whole grain options. Don’t look for items that just say “wheat”. If you look up
“The Whole 30”, you’ll see just how fun and great tasting it can be to switch to a healthier diet.

There are tons of ways to get healthier, but with these 5 ways to eat clean, you’ll be able to get started today on making healthy changes in your diet.

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Stress Management During the Holidays

Holidays are a wonderful time of year, but sadly, I talk to more folks about stress management during the holidays than I do any other time of year.url

There are gatherings to plan for, but the true source of stress for most folks is the expectations. These expectations are about getting that perfect gift, and in many cases what you’re spending.

Is the expectation of spending causing you to rethink that holiday party? Are you dreading going to your parent’s house because you aren’t sure they’ll love what you bought for them?

Today, I’m going to share with you some quick thoughts about what you can do to not only ease the pain of the expectation to buy during Christmas, but how you can keep it all in perspective while having fun.

Why Stress Management During the Holidays is Importantimages

The holidays are supposed to be a fun time, but for many people it’s loaded with expectations of gifts, attending everyone’s parties, and the ever dreaded question of, “How much did you spend on that?”

I get it. I know for me, it’s all about doing something special for my children and other family members, but I also don’t want them to be hung up on the commercial aspect of the holidays.

This time of year is also when depression increases or seems to “come on” people. The days are shorter which means less sunlight, and the reduced time outdoors can exacerbate depression.

Here are some tips for you to use for stress management during the holidays, so that you can be proactive in your mood and feeling good. The spirit of joy is what you should be feeling!

Keep taking your nutritional supplements and keep exercising. Although the colder weather is in full gear in many states, don’t let it deter you from getting exercise and eating healthy. I know several individuals that choose to grow food and practice canning their food to use during the winter months. Look into joining a recreation center or community center if you have one, and walk at the indoor track. Gym memberships can be pricey, but these centers are often much more affordable and family friendly.

Make time for fun and relaxation. The holiday season should be fun, so focus on doing things that involve the entire family and friends. Choose group activities if you are in need of company. There are tons of light shows, train displays, and other family activities that you can be a part of. If you have a church home like I do, go to as many classes or activities as are offered. The more you get out and be a part of something bigger than yourself, you’ll realize that there are people that care about you and enjoy your company. Nurture your spirit, and you’ll feel so much better.

Keep a journal. Keeping a journal is a healthy way of expressing yourself, and you can go back and follow your journey from the first prayer to the answer to prayer! Feel free to write down all of your thoughts and feelings. Your journal is a safe place where you can just let go. Remember, when you write no one will judge you.

There are so many other personal reasons to strive to avoid stress too.

Stress Management During the Holidays for Your Health

Stress is one of the top killers in the world, and more specifically the United States. The first source is usually depression or anxiety. This all seems to stem from demands on the family concerning marital relationships as well as finances.

When stress isn’t managed, you could suffer from high blood pressure, and ultimately a heart attack. Is it worth it?
Every day it seems there are more challenges in life, and the only way to deal with them in a healthy way is to deal with them head on.

This means that even during the holidays, you still need to cater to your family’s mind and soul. Pray together, and don’t leave out devotional times. These are all still VERY important.

Enjoy the holidays, but make sure that you are still making time for you! Stress management during the holidays is one of the kindest things you can do for yourself.

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Nutrition and Mental Health

Nutrition and mental health go hand in hand, just as nutrition and muscle building go hand in hand. One of the biggest challenges we face today is the onslaught of mental health problems.
What goes on in your heads all starts with what goes into your mouth. At a time when the world is battling diseases of all kinds, it seems that the call for a better diet would be in order.
Mental illness and chronic conditions like depression can both be treated effectively with good nutrition. While there is plenty of research to support this in holistic circles, it has yet to be seen in the world of Western medicine.images
Today, I’ll share some insight with you about nutrition and mental health, and how this could potentially improve your life or the life of someone you love.
Why Nutrition and Mental Health Need More Attention
The news is riddled with stories about shootings, assaults, and robberies. Shootings are still at the top of the news hour and many still attempt to prove that guns are the real issue.
If you look at the bigger picture guns aren’t the problem. A gun cannot shoot itself, but behind the gun is someone with the ability to pull the trigger.
The individual with that ability should always be in question, but unfortunately we have not come to that conclusion as a country. This article is NOT intended to be a political rant in any way, but I mention that to say this; mental health is a problem.
Did you know that what you eat affects how your brain works? Just as certain foods can trigger insulin or blood sugar spikes, hyperactivity, or even “set the mood”, food can affect our emotions.
Depression is a big problem in our country, and unfortunately there are real mental health issues like bipolar disorder that are also affected by diet.
Here are some staggering discoveries.
Bloodwork shows when red blood cells are larger than white cells. This indicates panic attacks. Individuals with a deficiency in B12 have panic attacks. Wouldn’t it make sense to get B12 injections rather than take medication first? Why not increase the intake of foods that contain B12?
The brain is an organ. When blood work has proven an individual to be a diabetic, they are treated with medications that affect the liver and pancreas to get them to produce proper amounts of insulin. If emotional problems or mental illness are a diagnosis, why are patients not treated the same way?
In the 50’s, a Canadian physician chose the alternative route and treated patients holistically for mental illnesses like schizophrenia. Today, schizophrenia is still deemed one of the worst mental illnesses to have. Dr. Hoffer, the Canadian physician treated these patients with niacin, B3, and other vital nutrients. His goal was not to dump someone into a therapy culture and medicate them, but to get them to function in society. Dr. Hoffer’s ultimate goal was to get people back to work and living in society.
Medications can quickly change individuals, depending on what those medications are. When antipsychotics are prescribed, the people around them may think that they are doing well. However, these individuals are only being treated for the symptoms. Those who take these medications may seem subdued, but in reality there is no real change in their situation or health status. This is proof that the whole individual should be treated rather than just the symptoms.
So, what is the magic formula?
A Formula for Nutrition and Mental Illness

Now that you have a broader view of what happens or doesn’t happen when mental illness is the challenge, here are some vitamins and minerals to consider.
Fatty acids. Did you know that your brain is mostly made up of fat? Cellular wall structure is important, and this is where fatty acids come into play.

These acids will help the nerves function better as well as reduce the occurrence of episodes with these patients.
Niacin. Did you know that niacin is one of the most important nutrient for those with anxiety and depression? Everyone needs it, but those with depression and anxiety could use more.
Glutathione. Your made makes this, but otherwise it won’t be in production in the body. Those who have panic attacks or depression have low levels of glutathione. This is the master antioxidant, and it’s important that your diet is loaded with it. Calories are burned in your brain, and if you don’t have enough it will burn off. Injectable glutathione is available, so talk to your doctor about this or see a holistic doctor as soon as possible.
B Complex and Folic acid. These vitamins are essential in prenatal vitamins, and that is because brain development is critical for the fetus. The B complex addresses many body and brain problems, giving a better overall sense of well-being for most individuals. Folic acid is a great brain nutrient, so load up on spinach and other foods to get more of this in your diet. You’ll see and feel the change.
Diet is important no matter who you are or what ails you. If you want to be your best it’s important to understand nutrition and mental illness so that you can think and act as you should, and help others do the same.

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The Key to Nutrition and Weight Loss

There are tons of diet myths that claim to help solve the nutrition and weight loss dilemma, but they don’t always deliver. There are a myriad of tools, resources, calculators, and other tips on how you can lose weight miraculously without much exercise.

The harsh reality is that that good nutrition and exercise are essential for the body to not only lose and maintain a healthy weight, but these two things are essential in order for you not regain the weight.

Gaining weight can become a dangerous plague for you if you continue to ignore the signs. Heart disease, diabetes, poor circulation, and other problems await you if you fail to recognize the value of good nutrition.

Today, I’ll share with you how nutrition and weight loss go hand in hand, and why your nutrition should become the top priority in your life.

Simple Tips for Good Nutrition and Weight Loss

It’s easy to fall into the trap of believing that fad diets are a great way to achieve weight loss, but it’s only a quick shot at water loss without any real fat loss.

Many of these fad diets will tell you to avoid certain foods altogether, but they don’t really offer a long term weight loss solution with sound nutrition advice.

Here are a few things to keep in mind for good nutrition and weight loss.

Reduce calories but be mindful of making healthy choices while eating more frequently. The biggest mistake you can make is eating a high fat and high calorie breakfast upon rising. It’s important that you focus on eating protein and a lot of it to jumpstart your weight loss. Eat smaller portions and eat healthy.

Exercise should be a daily activity. There are so many ways to exercise, but you don’t want to overdo it. Every day shouldn’t be a sprint, but rather it should be progress toward endurance. Walking is great and it’s easy on the joints. Aquatic therapy, like swimming or water aerobics are also a great option for exercise to get you started. If you weight train, limit this to 3 days a week, while giving yourself some time to rest.

Watch the starches. Starches and carbs don’t always refer to the same thing. Starches are a problem for those who want to lose weight and struggle with inflammation. Soda, pasta, and things like bread and rice are all high in carbs and starch. Be mindful of what you eat and keep the starches and carbs in moderation.

Watch the sugar. Did you know that the sugars you eat turn into fat? You have to watch the refined sugars that you take in. Refined sugars are also super inflammatory.

Watch foods like soda, bread, candy, cookies, cakes, baked goods, and rich breakfast foods or deserts.

There are tons of ways to be mindful of your health, but good nutrition and weight loss go hand in hand for the best results.

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The Magic of Slow-Burning Carbs

Despite the fact that so many failed diets exist, there are still tons of folks that are losing tons of weight with slow-burning carbs.

This “diet” was promoted and made popular by entrepreneur Tim Ferriss, author of The 4-Hour Work Week. While most diets focus on weight loss, the focus of this diet is eating foods that have a low glycemic index.

Eating the foods that are on the list for this diet will help you not only balance your blood sugar, but it could help you lower your blood pressure and cholesterol too.

Today, I’ll share with you what foods make the list, and how slow-burning carbs really work.images

What Foods Are Slow-Burning Carbs?

Your mother probably told you to eat your fruits and vegetables, but the fruits are not always good for you. While many of them have healthful benefits, many of them contain a high level of natural sugars.

The protocol for the slow-burning carbs says that fruits should be eliminated, however there are some fruits that are considered slow carbs.

• Cherries
• Plums
• Grapefruit
• Apples
• Pears
• Grapes
• Oranges
• Prunes
• Dried apricots
• Kiwi
• Peaches

I personally find that this list is delectable because most of the fruits on this list are sweet! The higher the fiber content the lower the glycemic index will be.

Protein is always a key component when it comes to true fat loss, but when foods have a lower glycemic index, this is the key to avoiding insulin spikes. This is every diabetics dream.

Here is a great list of vegetables for you to choose from that also have a low glycemic index.

• Peas
• Carrots
• Eggplant
• Cauliflower
• Broccoli
• Onions
• Lettuce
• Tomatoes
• Green beans
• Red peppers

There are other great benefits in addition to the weight loss like increased energy and the veggies on this list are powerful fighters against cancer.

There are plenty of reasons to eat better and exercise, but what you put into your body will still control the outcome of your journey. You can exercise all you want, but without the right diet you’ll struggle to end the battle of the bulge.

Grains and Dairy Are Slow-Burning Carbs!healthyeating-carbs

You probably heard that grains are the worst thing you can eat and that dairy is a huge fat booster. This isn’t true at all. Here are some things to eat in both departments.

• Whole grain oats (not the instant)
• Whole grain breads (pumpernickel is ideal)
• Whole wheat pastas (avoid the whites)
• Mature beans and peas
• Kidney beans
• Chick peas
• Butter beans
• Milk
• Yogurt

Don’t get too carried away with flavors added to these products and purchase as much organic food as you can. The more you can choose all natural (truly all-natural) the better.

There isn’t any harm in eating well, but make sure that the foods you opt for are also good for your body. Just because food tastes good doesn’t means that it’s bad for you. Flavor is a great thing, but make sure that you get your flavor from spices and herbs.

Cooking is a lost art, and eating out means more preservatives, sodium, and convenience foods which have very little nutritional value.

Don’t let your body go to waste. Research and learn more about eating slow-burning carbs before you choose another option!

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