Get Your Mind On Track

 Before you can start any type of workout regimen or program, you have to get that mind of yours in a state where you're ready to take on any challenge. The reason why is because your mental power outweighs anything you can do physically.  Think about times throughout your life where you told yourself that you can do or can't do something.  You were probably right in both situations! You told yourself that you was going to accomplish something and you did. You failed at something and told yourself or others "See, I told you it don't work". Those answers can apply to almost anything you've dealt with in life. I've heard and seen it time and time again when it comes to working out or fitness. For example, have you ever receive the same book, program, or guideline that someone else did and only 1 of you got the desire results? You know for a fact that you follow every single recommendation and did what it says and got nothing. How many of us have been there? I can attest to that stage a few times but you're only as strong as your belief. If you truly believe it will happen, then it will. If you doubt and always think that it won't, then it won't. Everything don't happen on your timeline either. So, you have to train your mind in a positive way and surround yourself around those who are positive and can help motivate your mind. Your mind will resist at first, especially if you've been procrastinating all of your life. It's definitely a challenge for most people but once you get it to the point of believing or speaking situations into existence, you'll be amazed. That's 1 of the major differences when it comes to those who get the desire results versus those who don't. Notice, it didn't say the ONLY thing. I'm pretty sure there are probably other things that can be added to that equation. I just know how powerful the mind is. So, if you want to get fit then let's start by getting your mind right. The results will be Priceless!



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The Art of Stretching

This is probably one thing that's overlook or doesn't get the proper attention that it needs. Stretching is more than what your eyes see. As a whole, why do we neglect stretching? Is it because we don't physically see results or because we feel we can just do anything without it even doing it? Have you ever watched ballerinas or those people who seem to be so flexible? You probably guess that they're just natural and was born to be flexible. I'll bet against that theory. Most of the time, we see people success and automatically think that they became that way overnight. I bet if you can have a conversation with those individuals, you'll see that it took dedication and time. Whatever your reason is, let me point out some benefits when you truly take your time to stretch.


Decrease your risk of injury

Increase Your Posture

Increase Blood Flow throughout your Body

Improve Flexibility and range of motion

Decrease Lower Back Pain



Remember to take your time and listen to how your body responds to a particular stretch. There's a difference between pain and a good stretch. It you get to a point where the pain is excruciating, then please stop and consult a doctor or physical therapist if you can afford it. To be able to get the maximum benefits of stretching, you have to do it the right way. Breathing is also important when you're stretching. Avoid holding your breath!

There's a debate out there whether to stretch before working out or after. I say why not both. Just know that muscles react better to stretching once they're warm up. So, a light jog in place for a couple of minutes should help with that!

Understanding How to Lose, Gain, or Maintain Your Weight

How important is it for you to get to your desire weight? Well, the answer depends entirely on you. There could be endless amount of reasons for your decision. You have a wedding and would like to fit in your dress, the summer's coming and you want to look good in your bikini, or the doctor informed you that you need to cut back on your weight. Whatever the case, you have to be the one to make the ultimate choice. Why? Because your the one who has to live inside of your body. Everything you put in your body will effect it in some form or fashion. I heard a saying stating that "You are what you eat". If that's the case, then my my my.


Losing, gaining, or maintaining your weight can be achieved if that what you truly desire. When your desire outweigh your excuses, then you'll definitely be on the right track. Now, what that being said, everybody starting point is not the same. If you're trying to lose, gain, or maintain, then why not start today. Stop putting it off until New Years, are a month or 2 weeks before your beach trip. The only ones who have a valuable excuse are those who have certain medical conditions that may affect their start time. If you're not suffering from anything medically, then there shouldn't be any excuses. I can show you endless amount of videos from people who decided to stop making excuses and do something about their situations. Here's 1 about Kyle Maynard:  Check out https://www.youtube.com/watch?v=V6ydPPR009o when you get a chance

Big Shout out to Lola Latoya Brown who's currently on her path to stop making excuses; to Keshaunna Duckson who decided to make a change!!

If you know of these beautiful young ladies, then reach out to them and ask what motivated them, I'm pretty sure they'll be able to share with you their story.

There are probably plenty others out there that's having similar success, I just don't know about them but you do.

Now, I've shared some other things in my eBook that could also put a lot of things in perspective that you probably didn't know about. You can grab a copy of it by selecting the following link
http://thetruthfulblog101.blogspot.com/2015/03/individual-results-will-vary.htmlhttp://thetruthfulblog101.blogspot.com/2015/03/individual-results-will-vary.html or typing it in your web browser.

Remember, that all changes start within so do your body a favor and get your mind in order!


https://www.youtube.com/watch?v=cVoKxTm8Ij8&t=161s

Almond Milk Benefits

I remember growing up and boy I used to love me some milk! I still do but it's just not the cow milk anymore. Then, I remember when I first had the chocolate version and you couldn't tell me nothing. I thought I was in milk heaven. Fast forward to this day and age and I fell in love all over again with this Almond Milk. I got introduced to this milk probably around 2005-2006 and I thought it was 1 of the craziest ideas ever. A co-worker of mine was all on this health tip and was suggesting different types of foods and drinks. I wasn't taking him serious at the time because I wasn't really concerned about health or being healthy. I used to think that I was so I wasn't really paying attention to it. So, one day I decided to give it a try because that's all he was talking about. I remember when I first purchased the Blue Diamond Vanilla Almond Milk, it was around $1.29 range. Today's prices are more than gas prices! Throughout the years, I've tried different manufacturers version of Almond milk and I've found Silk to be the one that has my taste buds. Below are a few variations of Almond Milk that I have tried.

If you don't think Almond milk is for you then take a look at some of the benefits it provides:

High in Calcium

Better Alternative Than Soy Milk

No Refrigerated Needed

Has Diabetic Benefits

Lots of Vitamin D

Help decrease chances of developing Alzheimer's Disease

These are just a few benefits that I've noticed and why not give it a try to see if you'll like it!

How to develop and focus on core exercises?

Core, Core, Core! Seems like you can’t hear enough about it, and everyone's talking about it. Well, here goes that word again! The reason why you’re probably hearing so much about it because it's important to your body. It's actually the foundation of all your movements throughout your body. It's also responsible for holding and connecting your upper and lower body together. One thing I would like for you to know is that your core is made up more than just your abdominal (abs). I know when we normally here core, we automatically think abs and that's it. I guess the reason why is because of the commercials or infomercials that's shown to us when talking about the core. But, There are several muscles that lie between your hips and shoulder that help keep your spine in tact and allow your body torso to rotate or bend. Check out the pictures below to see the areas that make up your core, then I'll explain a little detail in how they work.

From the pictures above, the areas that make up your core is the diaphragm (The top part of your core). The above picture doesn't show the part specifically but it's above the linea alba. Those areas include your diaphragm, which is the top part of your core, the Transverse Abs, your internal and external obliques, rectus abdominis, the erector spinae, and the multididus.

External Obliques: They're located on the front and side of the abdomen

Internal obliques: These obliques are located under the external obliques going in the opposite direction

Rectus Abdominis: They're located around the front of the abdomen and mostly referred to as the 6 pack

Erector Spinae: This part of consists of 3 muscles that run down from your neck to your lower back

Multidifus: They're located beneath the erector spinae down the vertebral column and are responsible for extending and rotating the spine

Tranverse Abdominis (TVA): They're the deepest of the Abdominal muscles, which are the muscles of your waist and wraps around the your spine. This muscles give your spine the stability and protection it needs to function

Hip Flexors: They're located in the front of the pelvis and upper thigh area and have a lot of parts that make up the hip flexors. They include illiacus, psoas major, pectineus, rectus femoris, and sartorius

Hip Adductors: They're located at the medial thigh area

Gluteus maximus: This is your buttocks area. This area is extends to your hamstrings and piriformis (the back of the hip)

Gluteus medius and minimus: They're located at the side of the hip



Now, that you know what your core consists of, it's time to figure out how to work them effectively.

AND IT'S MORE THAN CRUNCHES!!!!!!!!!!!

I like to do exercises that challenge the rotation of my core. The key is to move or perform a movement from your adominals. How many times have you seen people in the gym or in videos doing crunches with their hands behind their heads looking like they're about to pull their neck from their body? I just be praying that they don't hurt their neck. When doing that, it's not effectively engaging the core like they think it's doing. If you're doing those, try lifting from your core rather than pulling on your neck & see how much of a challenge it really is. If you can't get it right away, then that's okay. In the mean time, practice on just holding your abdominals for as long as you can in a position slightly off the floor, in which your shoulder blades are not touching the floor. Take baby steps to strengthen your core & be careful.