Category Archives: Fitness

Mind, body and soul

No Excuses

Still Dreaming

I am still dreaming!!

There are no guarantees in life, but a little boy must have dreams, aspirations and hope.  This game is about probability. What is the probability of a young black man going to college if he read books from pre-school to high school? Even more precise, what is the probability of intellectual confidence and manhood if young black men know their history? I am still dreaming. Put in the work and dreams come true.

The Heroes & Kingz Gear

The mission is to empower, educate and create a new narrative. Our focus is physical, mental, spiritual and holistic health. We created merchandise that is a reflection of our philosophy and a podcast. You can support the podcast here:

Make a decision! Dr. Eric Thomas

Make a decision! Dr. Eric Thomas


My friends Sidney Champagne and Elijah Braddy sent me a text message to a special You Tube video. The video was called Make a Decision by Dr. Eric Thomas. All of us watch Dr. Eric Thomas, Jocko Wilinick ( spelling ) Gary V and Mel Robbins. We are not about excuses and all about action and do not make excuses. Each us of get up in the morning before the sunrise and just dream, hustle and grind to create a better life for our families. But,  individually we have plateaued and have been trying to figure out how we take our expertise and brands to the next level. As personal trainers and health coaches we make a difference in the lives of our clients, but realize we needed to make a difference in the communities from which we can.  So, we realize three Alphas, three positive minds are powerful than one. Thus, Heroes and Kingz’s was created. Today, was the first of many podcasts where we will change and question the narrative of African American men and women around the world.


Fitness, Health And Wellness


I need someone to explain to me how when you know something is not good for your health, you continue to do it and do not even consider making changes. I am not talking about drug or alcohol addiction, because I comprehend the chemical pull that these two can have on the human body.  I think about this all the time, because I meet and know people who with a few changes in their daily nutritional habits could make a substantial change in their health. In my corporate professional path the term Pareto or Pareto 80/20 rule would always pop up.

DEFINITION of ‘Pareto Principle’

A principle, named after economist Vilfredo Pareto that specifies an unequal relationship between inputs and outputs. The principle states that, for many phenomena, 20% of invested input is responsible for 80% of the results obtained. Put another way, 80% of consequences stem from 20% of the causes. Also referred to as the “Pareto rule” or the “80/20 rule”.


This principle serves as a general reminder that the relationship between inputs and outputs is not balanced. For instance, the efforts of 20% of a corporation’s staff could drive 80% of the firm’s profits. In terms of personal time management, 80% of your work-related output could come from only 20% of your time at work. The Pareto Principle can be applied in a wide range of areas such as manufacturing, management and human resources. In Pareto’s case, he used the rule to explain how 80% of property in Italy was owned by 20% of the country’s population. (

You are asking yourself, what does this have to do with health and fitness? I can tell you a lot because at a minimum a 20% change in your habits and nutrition can be an 80% change in your health overall. In some cases a change in drinking water versus drinking sugary drinks could be a change in your health that is immeasurable. But, as I write this with all the information about obesity, descriptive and better food labeling and people all around us being challenged by high blood pressure and diabetes; some folks refuse to make healthy changes, even SMALL CHANGES.  I am learning as a certified personal trainer to meet clients where they are mentally, and use my knowledge not so much my personal experience. However, in the case of mental change I am the perfect candidate. Not so much because of the change aspect, but make the mental commitment to change. For over 30 years in some form or fashion I have been involved in fitness and health, but there was a 9-10 year window where I spiraled downward and neglected my health.  Through a series of circumstances I got back on track and not have look back. The circumstances

  1. Change of insurance and got a new doctor.
  2. Change of career
  3. Requiring my children to be active, meant I had to be in shape and active.
  4. I knew better and had the knowledge.
  5. My doctor told me if I did not change my lifestyle, I would die. My doctor had the information in his hand of what was going on inside my body. When I took a step back, I knew I had change! I change from a 32 waist to 38, and 195 lbs. to 245 lbs. Not Good.

It was #5 that got my attention, maybe this might be what I have to tell my family, friends and clients when I talk to them about their health. What you are risking if you do not change; it is not a slow death but an expedited possibly painful end for you and your family. Is it easy? Nope. Will getting in shape and eating better be uncomfortable? Yes.  But, these two are temporary compared to what you are risking by not eating healthier and being active. A simple philosophy to use is the 80/20 rule for your health.

The 80/20 Rule for health

The 80/20 rule is a key part of the clean eating lifestyle. While it would be ideal to eat the freshest foods all the time, no one has a perfect diet. Adopting the 80/20 rule gives you guidelines for how to eat your healthiest while leaving room to indulge on occasion.

  • 80 percent of the time: Eat healthy, nutrient-dense foods like fresh fruits, vegetables, and whole grains.
  • 20 percent of time: Eat the foods you enjoy that may not be good for your body—a drink with friends, a sweet treat, or your favorite takeout.

Following the 80/20 rule is a great way to establish habits for a healthier lifestyle. By allowing yourself to enjoy the foods you crave, you’re less likely to have major cravings that send you on an unhealthy eating binge.  ( )

No one lives forever, but while you are living at least try to be the best you can be if not for yourself, do it for your family and friends. The first step is a few small changes and then a few more and they get easier and you get better.

The Energy Drink That is Actually Healthy

The Energy Drink That is Actually Healthy


Athletic Greens® is unashamedly a premium quality product. If you took all the organic superfoods, antioxidants, herbal extracts, protein, wholefood source vitamins and minerals etc. in Athletic Greens® and purchased them individually at the same high quality, it would cost many $100’s per month, minimum! And that is assuming you could find the same quality ingredients, individually. This is the cheapest way we know of to provide Nutritional Insurance daily. Consider that being deficient in even one essential nutrient can lead to a miserable sense of well-being and a host of health problems. For the best savings, enroll in our “Loyalty Program” program and you will receive a discount off the regular price of Athletic Greens®. This is the only way to receive a discount on Athletic Greens®. In terms of value, please don’t take our word for it, take the ingredients list to an expert or have a look at our testimonials section instead. There is a reason why we have the BEST guarantee in the industry!



Why You Should Make Athletic Greens® Part Of Your Daily Fitness Program

Reason #1    Click Here!

Phenomenal Nutritional Insurance: Nature loves Variety! Athletic Greens® is packed with 75 specially selected natural ingredients in optimal amounts. Athletic Greens® makes it easy to avoid nutrient deficiencies and optimize total body health.

Reason #2

Energy: Boost your absorption of nutrients and feel the difference. Athletic Greens® contains whole food sourced ingredients in their natural form, with co-factors and enzymes intact that are recognized as nutrients and absorbed by the body.

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Alkalinity: Athletic Greens® is massively alkaline forming, with more than 8 grams of nutrient dense RAW green superfoods per serving.

Reason #4

Absorption: Athletic Greens® is packed with digestive enzymes, prebiotics and probiotics that all work together to improve digestion and gastrointestinal function.

Reason #5

More Time: Get it all in one with each 12 gram super serving. Athletic Greens® is full of RAW greens, antioxidants, herbs, enzymes, co-factors, mushrooms, vitamins, scarce nutrients, adaptogens, trace elements and minerals, pre and probiotics.

Reason #6      Click Here!

Protection and Immunity: Athletic Greens® is full of plants, fruits, herbs and mushrooms to detoxify and protect – each serving provides the antioxidant equivalent of between 10 – 12 servings of fruit and vegetables (ORAC 5000).

Reason #7

No Compromises: Athletic Greens® contains absolutely no synthetic chemicals, artificial colors, flavors, preservatives or sweeteners of any kind, no GMO’s, herbicides, or pesticides, no wheat, dairy, gluten, corn, lactose, sucrose, dextrose, egg, yeast, or peanuts and no animal products.

Reason #8

Suitable for anyone on a special diet: Paleo, Primal, Slow Carb Diet, Celiacs, Vegans, Auto-Immune, can all use Athletic Greens® without any problems.

Reason #9   Click Here!

No Risk: 60 Day Empty Supply No Questions Asked Guarantee – if Athletic Greens® isn’t the best supplement you’ve ever tried, simply return the supply (even if empty) for a complete, no questions asked, 100% refund of your purchase price.


Fitness is a Lifesaver

SidechisledFitness is fun

Fitness is a Lifesaver and I love this stuff! Exercise, physical fitness, sports and anything that involves being healthy. But, this does not mean I do not enjoy life and having fun.  Every now and then you have to just enjoy yourself and eat what you want and relax. This thanksgiving holiday instead of the usual turkey and dressing, we will be grilling hamburgers, chicken and having French fries (baked of course for me!!!). The wife is not too happy because she is traditional thanksgiving food person! But, my son and I cannot wait to fire up the grill and eat Hamburgers to our hearts delight. When I eat like the pictures below, thanksgiving becomes Christmas. Having fitness and a healthy lifestyle is fantastic and is great but, for me this is a passion and hobby and I will lift weights, run and exercise until I can’t do it anymore. I had a buddy who worked in public administration and health and he told me 30 years ago, “Glenn, take care of your health, medical and health coverage will be about preventative maintenance”. Like the Pareto Rule, fluctuated from 80/20 to 20/80 and now it is 90% healthy and 10% whatever I want to eat. I called this meal (singular!!!!) a reward meal. To add to this eliminated all beverages except water and the occasional drink of coffee. This has evolved into my health over an 8 year period, but knowing what I know I would have been more vigilante about my children’s TV viewing and their access to fast food.

Click Here!

My wife and I forcing the changes on them, but they are teenagers now and have their own money! My son is in a track and country and is a physical specimen and oddity. But, the one thing he adheres to is eating only when he is hungry and a lot carbs. My daughter on the other hand is active and come close to being a vegetarian, but every now and then has to have the hot pocket or chicken fingers and French fries. My wife runs marathons as well and eats very healthy, but she has to have the occasional steak biscuit. So, I can only imagine what is happening in other households and it is not easy to change habits and behavior. However, you have to have food but you cannot let food dictate your health and well-being.

Click Here!


Fitness is a Lifesaver and there is something that is logical and presented by Doug Blake at Body Design University and it is powerful. There are only three inputs that control your health; 1. Genetics/DNA.  The genetic, biology and science that is passed down from family.  2 Environments. This can be from living near an industrial area, or having home that has paint, carpet or an ineffective air conditioning system. 3. Nutrition. The foods you eat and the beverages you drink.  This is so significant because 2 out of 3 of these inputs we can control as an individual. So we have to do better and we can do better. These are two great videos that take a complex issue and really simplifying the problem. It is so true you are what you eat!

Click Here!dummbell7457


The Bar Park and No Weights exercise

The Bar Parks and No Weights exercise


 I love this stuff! Exercise, physical fitness, sports and anything that involves being healthy. But, this does not mean I do not enjoy life and having fun.  Having a fitness and a healthy lifestyle is your battle against time.  To have longevity you have to change your routine and include calisthenics and body weight exercises in your routine.


There are several routines and programs that will allow you to utilize your time efficiently. There are the Barstarzz, Hannibal and then there is the Bar brothers and many others on You tube that show you how to get in shape without the use of free weights. The most popular program offered is that of the Bar Brothers. The bar brothers are a training group started by the brothers Dusan Lazar Novovic Djolevic and that created a different kind and innovative training routine based on the bar.

equip 3
The characteristics of training of the bar brothers are efficient , fun and free to keep our body fit. The goal is to get a toned , strong and defined body. If you want to have a good time outdoors and take advantage of the street furniture, train in a park can be a great option for strengthening your muscles. Besides all the exercises discussed on this page can aerobic series, continuous per example you can run for 15-30 minutes before training on the bar. It would also be a good option up and down hills to give your legs an extra effort.

What are the best exercises of body weight training?

1) The pushups as usual we indicate in exercises at garden, home or other places, it is one of the best exercises to work hardthe upper body.

2) The chair triceps exercises are a type of bar brothers trainning. When you’re in position, we hold your arms slowly down the buttocks until your elbows are as close in an angle of 90 degrees. We push powering the triceps to return to the first position and that your arms are straight but without forcing the elbows and avoid losing tension and hurting yourself.

3) In a pull bar is one of the best exercises for building body strength. This is the best that recomended bar brothers.

barworkouts 2

 To avoid plateaus, injury and getting bored add variety to your routine and get outside and find a outdoor fit trail or bar park.

Mother’s and Father’s day is every day

Mother’s and Father’s day is every day

To spend any moment on this earth and be unhappy is such a waste. Do not forfeit your instinct. The momentum starts with parenting, and each parent playing the roles the children observed and learn from.

Mason 2 years old and Micah 1 month old.

Sometimes it is trust and confidence that a child has when they know they are protected, secured and there is a certainty about the future. Some of us not being there for our loved ones have forfeited and sacrificed the hope of the new day.

Micah 2 yrs old and mason 4 yrs old

So, for a black boy to one day stand and behave as a man should, the black boy must be molded and shaped over time. Manhood is not a prize that is given, but a position on earth that is earned. One man can speak for a group, but a group of men can represent and speak for many.

Mason 6 and Micah 4 years old

Your personal story is extraordinary. For 200 years you have been the “problem” or “element”. It is expected that black men are less than likely to exceed expectations, more thanlikely to go to prison or a graveyard.

Mason 11 and Micah 9 years old.

Some girls are succeeding, but many fall into the grasp and comfort of the “system”. Run faster, jump higher, be smarter and chase miracles and dreams.

Micah 15 years old


mason shades
Mason 15 years old

The unknown is like time, and the black boy and girl must be taught to defend every second.  –Glenn D. Andrews-GAM-

How good can your physical fitness be?

 How good can your physical fitness be? My wife started on a process just to lose weight.  The first thing she did was sign up for a popular program and modified her diet accordingly. The next step was walking through the neighborhood and near her office.  My wife was walking so fast I suggested she start jogging or running! The idea of running was not appealing at all to my wife and she stated reasons why she could not jog.  There were three things that changed my wife’s thought process on running. First, there are so many pros and benefits from running/jogging that far outweigh the cons. Increased metabolic rate, improved digestion system and more efficient capacity to perform  from a cardio respiratory perspective. Second, my wife changed her mindset from being pessimistic and optimistic of the improve health and benefits from healthier eating and exercise.  Third, the type of equipment, clothing and gear makes a difference. For my wife this meant shoes and clothing designed for running in any type of weather.  From a desire to lose weight now has become a desire to run 3k, 5k and marathons.  My wife now assists other women who want to run, jog and improved their health through running and physical fitness.  So, if you are not satisfied with where you are today just make small changes and keep looking for ways to improve.  Keep in mind attitude, equipment/attire and the benefits is the triangle that will allow you to reach and surpass your goals. But, don’t forget nutrition and drink lots of water because these are critical for your healthy transformation.

Overweight vs pain


The Benefits of Running

Written by John Hopple

There are a number of different benefits which an individual can gain from running on a regular basis. There are some runners who run simply for the joy of running but there are others who run because they realize there are a great deal of benefits which can be gained from rigorous exercise such as running. Some of these benefits may include weight loss, improved cardiovascular health, improved bone health, improved mood and better coordination. This article will briefly describe how running can result in each of these benefits.

Those who are looking to lose a few pounds often find running to be one of the most effective forms of exercise for helping them to achieve their ideal body weight. Running is an excellent form of exercise for losing weight because it requires a great deal of energy. This energy requirement means the body burns a large number of calories while running. The number of calories burned while running is typically significantly more than would be burned during less taxing forms of exercise such as walking or doing yoga. The simplest formula for weight loss includes burning off more calories than the individual consumes. When this type of calorie deficit is created, the body begins to shed excess weight in the form of fat. In order to lose one pound of body weight, the body must create a calorie deficit of 3500 calories. This is equal to burning 500 calories per day. Most runners can easily burn off this many calories in less than one hour of exercise. The number of calories burned while running depends on a number of factors including the individual’s weight, the intensity of the workout and the efficiency of the runner.

Improved cardiovascular health is another benefit of running. Some of the benefits of running include lowering the blood pressure and helping the arteries to maintain their elasticity. While runner, the arteries expand and contract approximately three times as much as they do when you are sedentary. This means you are not only working out to improve your physical appearance but also the overall function of your body. In doing this the risk of heart attack and stroke becomes diminished.

Running is also beneficial for slowing down the aging process. Those who run regularly are less likely to experience bone and muscle loss as they age at the same pace as those who do not run regularly or at all. The bones grow and become stronger by responding to physical demands. Those who lead a rather sedentary lifestyle do not put this type of demand on their bones and as a result the bones may become weaker. When this happens the individual is more likely to be susceptible to osteoporosis as they age. Conversely, those who run on a regular basis are continually taxing their muscles and their bones so the bones are stimulated to remain stronger and do not as easily weaken with age.

Running can also have many psychological benefits. Most significantly runners typically report being happier and feeling less stressed than their counterparts who do not run or exercise regularly. Running actually has the ability to alter an individuals moods because hormones called endorphins are released while running. These hormones create a sense of euphoria often referred to as a runner’s high and can result in an improvement in the runner’s mood. Running has also been reported to alleviate stress in most runners. There are a number of factors which may contribute to running lowering stress levels. One of the most obvious reasons is the act of running allows the individual to focus on the task at hand instead of being worried or stressed about work, family or other stressors in his daily life. Additionally, running can be very challenging on the body which can result in the individual feeling a sense of accomplishment by completing the run which shifts the focus of his attention from negative stressors to a sense of pride and accomplishment.

Improved coordination is another worthwhile benefit which may be gained from running. This may seem surprising to many who assume it is not possible to gain these types of benefits from running simply because it is such a simple sport. However, there is some coordination involved in running. Trail running which involves running on unpaved trails especially requires a great deal of coordination. The uneven surface combined with obstacles such as rocks and tree roots can make trail running quite difficult. However, runners who regularly run on these types of services, quickly learn to maintain better control over their bodies to prevent tripping and stumbling while running. Even running on a flat surface which is paved can also result in improved coordination because it forces the body to work together to keep the runner upright and traveling in the correct path. Those who run regularly typically move more fluidly than those who do not run or engage in any type of regular exercise.