Tag Archives: lifestyle

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.

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.

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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.

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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!

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The Healthy Lifestyle Why?

Hello and welcome to GAM CHRONICLES PODCAST -the space that seeks to empower black men and women and contradict the stereotypes. It has been awhile and has been a blessing to be busy! I created a new website www.heroesandkingz.world !! I created this blog page/website to present my love of health, fitness and the athletic lifestyle. This Podcast is brief view of my opinion on the lifestyle of fitness, so click, enjoy and comment if you like.
The P90X Fitness Program
TapouT Leg Bands/Diet Plan/Workout Chart
Shaun T’s FOCUS DVD Workout


Steak, mixed vegetables and salad-Dinner
Steak, mixed vegetables and salad-Dinner

Anabolic Cook Book Click Here!

Total Wellness Cleanse Click Here!

10 Ways to Lose Weight Without Dieting

Simple changes to your lifestyle can help you lose weight and keep it off.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly — while leaving you feeling hungry and deprived. But what good is losing only to regain it? To keep pounds off permanently, it’s best to lose weight slowly. And many experts say you can do that without going on a “diet.” Instead, the key is making simple tweaks to your lifestyle.

One pound of fat — is equal to 3,500 calories.  By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.

Adopt one or more of these simple, painless strategies to help lose weight without going on a “diet”:

  1. Eat Breakfast Every Day.One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author ofThe Pocket Idiot’s Guide to the New Food Pyramids.  “Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.” Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
  2. Close the Kitchen at Night.Establish a time when you will stop eating so you won’t give in to the late-night munchies or mindless snacking while watching television. “Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else,” suggests Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor” and the author of Comfort Food Makeovers.
  3. Choose Liquid Calories Wisely.Sweetened drinks pile on the calories, but don’t reduce hunger like solid foods do.  Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly.  If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
  4. Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government’s 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that’s not really so difficult: “Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings,” she says. “Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won’t be reaching for the cookie jar.”
  5. Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you’re more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
  6. Control Your Environments. Another simple strategy to help cut calories is to control your environment — everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants.  And when it comes to parties, “eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet,” suggests Ward.  Before going back for more food, wait at least 15 minutes and have a big glass of water.
  7. Trim Portions.If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need.  Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down.  Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel deprived because the food will look plentiful on dainty dishware.
  8. Add More Steps.Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active — pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials.  Having a pedometer serves as a constant motivator and reminder.
  9. Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you’re less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
  10. Switch to Lighter Alternatives.Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products.  “You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice,” says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.