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 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: https://anchor.fm/heroes-and-kingz/support
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.
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”.
INVESTOPEDIA EXPLAINS ‘Pareto Principle’
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. (www.investopedia.com)
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
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.
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. (www.coreperformance.com )
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.
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Fitness is fun
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.
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.
(http://www.therunnersguide.com/benefitsofrunning/)
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