Understanding The Purpose of Clean Eating

I'm pretty sure you have heard the term "Clean Eating" by now, if not then you probably have been absent from the social world because advertisement is flooding with that term. Over the last decade, there has been an emphasis on the importance of health and fitness. Clean eating is not a new concept, the way that it's marketed is probably the difference in today's society. As with any new marketing trends, I've found that I have been applying them all along. The term of Clean Eating takes me back in time to the year 2005. That was when I really got serious about changing my eat habits. Long and behold, that road was very challenging as I began to study foods, ingredients, and how things was made. I'm still studying and researching today because we live in an ever changing world.


The one thing that stayed consistent was my desire not to quit and to continue researching. So, I definitely went through a whole lot of trials and errors and I'm grateful for that. I know that we all want the benefits of a healthy body without going through sacrifices. Trust me, if I could have skipped that process, then I would have done it a long time ago. Unfortunately, that's not the way life works, right. I'm so thankful that their are people out there who decided to do something to help educate others about eating choices. At this current time, I'm reading 2 different books that have added some additional knowledge and insight to clean eating. Those books are by Dr. Ian Smith ( The Clean 20 ) and Laila Ali ( Food For Life ). I considered myself to have enough knowledge about nutrition and fitness but that does not exclude me from learning. I'm going to continue my journey in reading and researching because I know that I don't know it all. Plus, getting a different perspective or things to try helps me to create my eating habits.

I've learned that you cannot force people to change the way they eat. That approach will backfire every time. The individual will either want to do it or choose not to. Sometimes, people will encounter a health issue that may force them to change, but the choice is still theirs at the end of the day. Upon your research, you may come across a lot of misconception so please do not give up. You will have to pray for discernment and continue on your path of learning about clean eating. Being consistent in something will definitely change in your favor one day.


If you've found this information helpful, feel free to share it with your family, friends, and on your social media sites. Leave a comment or post your questions if you have any in the comment box below.

Thank you for taking the time to read this blog and I hope it blesses you in so many ways!

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How to train Biceps with Resistance

Understanding the Basics of Sodium

The million dollar question is what is the recommended amount of sodium should you consume daily.

According the Dietary Guidelines, anyone 14 years and older is recommended to intake less than 2,300 mg per day. Wait a minute, maybe my eyes are deceiving me. 2,300 mg? When I first came across that number, I thought maybe this website had it wrong. Then that number was consistent with a few other sites, I'd research. You think that's something. The number is lesser for those who have high blood pressure. People with high blood pressure are asked to keep their intake less than 1,500 mg per day.

So, if 2,300 mg per day is the recommended amount, why do some food companies add so much sodium in their foods? I just don't get it, then when I think about how it's all about the money; I understand. Not saying that I agree with it but I guess that's how it is right.

To put that recommended number in perspective, I'm going to list some foods that are high in sodium that you may or may not  know. That's why it's important to read and analyze food labels so you can know just how much you are getting.








Bagels - Some bagels can have as much as 460mg

Ramen Noodles - 1 little package packs about 1500mg or higher

Regular and Canned Soups - Depending on the brand, they can range from 300 - 900mg

Deli Meats

Vegetable Juice

Cereal - Most cereal ranges from 180 - 390mg of sodium per serving

Dairy Products


There's always an alternative and you need to be actively analyzing the back of food labels to pay close attention to the content, especially dealing with sodium.


According to reports, the average Americans consumes over 3,400 mg of sodium per day and men generally consume more compare to women. No wonder why it's difficult to get rid of that belly fat. Hint Hint Hint!!


If you've found this information helpful, feel free to share it with your family, friends, and on your social media sites. Leave a comment or post your questions if you have any in the comment box below.

Thank you for taking the time to read this blog and I hope it blesses you in so many ways!

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Learning the importance of staying consistent and having discipline for working out

Before I dive into this blog topic, I would like to give a huge thanks to the United States Marine Corps for preparing and strengthening my mental capacity. Now, as I looked back on my past, I guess those sand fleas down in Paris Island finally paid off👍👍.

Anyway, I would like to share with you all why you want to remain consistent and to develop some discipline to your workout plan. Whether you know it or not, there is a constant battle going on between your body and mind. If you do not focused on getting your mind on track, then you will delay any fitness goal you may have set. Why? I'm not really sure but I can tell you from experience that your body will follow what the mind does. Have you ever wonder how long does it takes your body to develop a new habit? There's a lot of debates out there and I've came across some results of 21 days, 1 month, and 6 weeks. As you can see, there is not a factual answer but the one thing that is evident is you must willingly make that choice. So, you have to be disciplined enough to stick to it and owned up to your decision. 


Stay consistent and do not be so quick to give up if you don't see results instantly. I've dealt with a lot of individuals who were motivated to start a new workout routine but decided to quit early because they was not seeing the expected result. I can relate somewhat so I try my best to encourage not to give up so easily. Think about how long it took for you to get to your current fitness level. For the majority, I guarantee that it didn't happened overnight. So, reaching your fitness goal will take some time. How long? Now, that depends on how determined and discipline you are. 


Developing discipline is a challenge within itself but it starts with the mind. Surrounding yourself with those who have similar goals could help you as well if you're unable to find a personal trainer. If you haven't found out by now, words are powerful and you can set yourself back in your goals if you keep speaking and doubting yourself.


If you want someone to take you serious, start off by being consistent. That can be applied in Life as well. I hope this blog post was just the material you needed not to give up on your goals. It will be a challenge, but the reward is worth it. 


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A Few Reasons Why You Should Incorporate High Intensity Interval Training

High Intensity Interval Training has truly become one of my favorite and exhausting type of workout! Is it challenging? Absolutely! Is it worth it?

Absolutely! Should everyone being doing them? Absolutely! Unless there's some physical or medical limitations that prevents an individual from doing them. One of the main reasons I'd fell in love with them is because I'm reaping the benefits!😁








High intensity workouts is ideal for those individuals who claim not to have time to go workout. Why? Because you can get an entire workout within 15 minutes or less depending on how hard you push yourself.

Now, I must take time to inform you of this important advice.

*BEFORE ATTEMPTING ANY TYPE OF HIGH INTENSITY INTERVAL TRAINING, CONSULT YOUR DOCTOR OR PHYSICIAN TO BE SURE YOUR BODY CAN HANDLE THAT TYPE OF WORKOUT.*

With high intensity, you will want to reach 85% of your maximum heart rate or as close to 85% as humanely possible. So, before reaching 85%, you will have to determine what your maximum heart rate is. The formula to use is 220 minus [ your age ]. For example, let's use a 40 year old adult. We will take 220 - 40 = 180. The adult maximum heart rate will be 180 beats per minute. Then, you must do the math to find out what 85% of 180 is. You can use a calculator to find out the result. So, in this scenario, 85% of 180 is 153. So the target range for the adult is 153 bpm (beats per minute). One awesome way to track your beats per minute is to invest into an activity tracker like fit-bit or any type of technology that has that capability.


Like I mentioned earlier, high intensity have taken over as my favorite type of exercise. Hit the play button on the video below to see 1 of my favorite combinations when doing a high intensity workout. At the same time, you can subscribe to my YouTube channel to see other high intensity and other workouts I enjoyed doing.





Before I end this topic, I will like to share a few of the benefits you can achieve doing high intensity workouts.

Burn More Fat & Calories

Don't Need Any Special Equipment

Increase Your Metabolism

Stimulate your HGH hormone

If you've found this information helpful, feel free to hit the like button, share this blog on your wall, and leave a comment or post your questions below if you have any. 

The Best Foods To Eat and Tone Up

Before I get started with this post, I have a confession to make! Finding the best foods to eat for toning can be challenging. One of the main reasons why is steered towards those of biased opinions. You will come across a lot of false information and false promises that will delay your process in finding the right foods. Even though I just made you aware, do not get discouraged as I will try and be as transparent as I can. We can all agree that our food industry is constantly changing. Prices have skyrocketed on certain foods and it is more expensive to get the best, fresh, and healthier foods.


One question you must ask yourself is, "How important is my health?" If you feel that it's one of your top priorities in life, then you will make no excuses in doing whatever is possible to achieve that. We all have that one thing in life that we're going to do no matter what. If you can somehow treat your health like that, then you will definitely progress.


I will reveal to you the most basic guideline you can follow when it comes to deciding what foods to consume for toning. Keep in mind that this is just basic and if you will like a more extensive guide, then you can grab a copy of my eBook from Amazon at the bottom of this blog post.

Basic Guideline

1. Eat foods that are high and have a good source of protein. Consuming more than 100 grams of protein a day is the range that you want to aim for. 20% or higher of your calorie intake should be from proteins as well. Here are some great examples of foods that are high in protein. Salmon, eggs, almonds, chicken breasts, turkey, oats, greek yogurt, tuna, and lean beef. There are plenty more of course, but I'm just keeping it at a basic level.

2. Eat more vegetables aka (veggies). As cliche as that may sound, it's hard to get to that toned level without them. I'm pretty sure you may run into that 1 individual who may have gotten lean without them. But for the majority of us, you will need them so please don't avoid them. All greens are great for toning and here are the best options. Spinach, celery, cabbage, collards, kale, lettuce, tomatoes, turnips, squash, and cucumbers. 

3. Fruits! You definitely cannot go wrong with fruits. Now, you do have to worry about the natural sugars that fruits produce but it's a better trade-off than foods with added sugars. So, stay away from fruits or any foods that have added sugar in them. Here are some great choices for fruit selection.
Watermelon, grapefruits, papaya, bananas, apples, and all berries ( strawberry, blueberry, raspberry, etc).

4.  Limit the amount of processed foods you consume. Choose whole foods instead that are very low in sodium and high in fiber. Low sodium range should be less than 500 mg a day. To put that in perspective, 1 teaspoon of salt contains about 2,300 mg of sodium. High fiber range for men should be anything over 38 grams a day. Women will be anything over 25 grams per day. This process will help to reduce bloating and water retention which hides your lean muscle. High fiber examples are vegetables, whole grain breads, nuts, any type of seeds, potatoes, and fruits. One thing to add to your memory bank, "Whole foods doesn't need ingredients listed on its nutritional content." That's one main difference when it comes to comparing it to processed foods. Processed foods means that ingredients were added to it.


5. If you consume alcoholic beverages, you really have to cut back on them. So, instead of
turning up, you need to do the opposite and turn down. Not necessarily cut them out entirely but for the sake of becoming lean, stay away from them until you're lean. Alcohol has a lot of uncounted calories and can quickly add up before your realize it. I can honestly say that when I cut out alcohol, I was able to really speed up my results.  I do from time to time have a beer or two or an occasional mixed drink, but I promise you it's not a weekly or monthly thing.


6. Until you get to your lean status, you should plan to eat at the same time every day. I know that can be challenging because we have to deal with life as anything can happen that can throw you off course. Aim for 3 weeks when you first start to see if it's something that you can commit to.


7. Be active and perform some type of exercise. Preferably high intensity exercises if your body can handle it. It's very rare to become toned and fit without exercise. How many people do you know have been blessed with that ability?


As much as I would like to give you more, this is just a basic guideline that you can follow to get on the right track. This process will be challenging but you're strong enough to overcome anything once you commit to it mentally. Now, you have the tools for you to get started. It's all up to you! Much success on your lean journey!

If you've found this information helpful, feel free to share it with your family, friends, and on your social media sites. Leave a comment or post your questions if you have any in the comment box below.

Thank you for taking the time to read this blog and I hope it blesses you in so many ways!

Follow and SUBSCRIBE to my YouTube channel by clicking on the link
below for relevant videos about workouts, nutrition, and fitness.

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How To Read Food Labels

Reading food labels has finally reach the radar for most individuals and I always wonder why it took so long. Anyway, just like anything else in life, this topic can get confusing when you don't truly understand what you're reading. Lucky for you, I will take some time to dive into the important factors that you want to pay attention to. Take a look at the image below to get a visual of how most food labels appear on a product.

The first thing you want to focus on is the "serving size & servings per container" because it sets the tone for everything else. Let's look at how this come into play when you're focusing on just the amount of calories. So, for all of my people who tracking calories, you especially want to pay close attention to this segment. If you look at the picture above, the amount of calories is listed as 90 and 30 of those calories come from fat. Most people will assume that this food only contains 90 calories. Remember the serving size and servings per container I was referring to. Well, 90 calories is not the correct amount of calories in this case. Look at the servings per container! It's listed as 3 so the amount of calories you will consume if you eat this entire package is 270. You will have to multiply the calories times the servings per container. 

Understanding Abdominals

Abdominals! One of the muscles in your body that has several names. Some say abs, 6 or 8 pack, and even core. Whatever you may know them as, they are responsible for holding your upper body and lower body together. You have to admit, that are great set of them will set you apart from those who fail to get theirs to show. The best way to get your abdominals to show is to best understand how they operate. So, here's a little education that will open your eyes and hopefully start you on a new strategy. There's actually 4 different sections that make up your entire abdominals and they are as follow: transversus abdominis, rectus abdominis, external oblique muscles, and internal oblique muscles. The definition and its functions are located in the diagram below:

Transverse abdomininis: Located under the obliques, it is the deepest of the abdominal muscles and wraps around your spine for protection and stability.

Rectus abdominis: Located along the front of the abdomen, this is the most well-known abdominal. Often referred to as the "six pack."

External abdominal oblique: Located on the side and front of the abdomen.


Internal abdominal oblique: Located under the external obliques, running in the opposite direction.


Getting your abdominal to show is challenging and is one of the most researched topic when it comes to fitness. They're are at least a hundred reasons why this is difficult because of the way our food is processed today and your knowledge level on how they operate. Plus, there's a lot of supplements and fat loss pills that have failed in their promises and it kind of discourages those who may have tried them. I hope that you haven't lost faith because I have a video that will give you hope and possibly motivation. 


Click on the video below to get a visual presentation on understanding abdominals.







Ladies and Gentlemen, I truly believe that once you understand how your abdominal operate, you'll find the most effective way to get to your desired results. Remember, that this process is not overnight and it will take some time. Use what I've provided you through this post and video and share your testimony afterwards.

If you've found this information helpful, feel free to share it with your family, friends, and on your social media sites. Leave a comment or post your questions below in the comment box.  

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Your Guide to Gaining Weight and Staying Toned

Gaining weight and staying toned is just as challenging as losing weight and toning up. One of the most important things you have to do first is figure out what your calorie maintenance level is. You may or may not have heard that term refer to it as "caloric intake" or whatever else name someone decided to use. Nevertheless, it simply means is finding out the amount of calories it will take to maintain your current weight. That's important because in order to gain weight, you will have to exceed your calorie maintenance level and it's vice versa when it comes to losing weight. For the sake of this topic, I'm going to focus on gaining weight. 


Obviously, there's a few ways in which you can find out what your calorie maintenance level is. You can search online and find an online calculator that can assist, visit your doctor or any nutritionist, or you manually calculate your calories. I can tell you from experience that performing it manually takes time and discipline and will pretty much be more accurate than any other option. You will have to write down all the calories you consume on a daily basis (both eating and drinking). You will have to be truly honest with yourself and if you fail to record every calorie, then it will be all on you.



So, if you don't have patience to do it manually and want to start right away, then click on the following link to get an estimate: https://www.bodybuilding.com/fun/macronutcal.htm

Be sure to select the muscle gainz option under the "Goal" section and fill out the rest of the requirements. Once completed, you will have an estimate calorie maintenance level and starting point. 


If you choose the manual route, this is what you will have to consistently 
do. 

1. Eat the same number of calories each day for 3 weeks.

2. Weigh yourself at the end of the week (7 days) on an empty

stomach. For example, if you start on a Monday, then weigh yourself on 

the following Monday. If it's a Thursday, then weigh yourself on the

following Thursday. 

3. Write down your weight at the end of the week in your journal. Compare

your weight and monitor your results.

4. Adjust accordingly if needed.

If you found that your weight stayed the same, then you've found your

calorie maintenance level. All you will have to do is increase your calorie
intake from that number. For example, let's say that you weigh 160lbs and you found that your caloric intake was 2700 calories per day. What that's saying is that in order for you to maintain 160lbs, you will have to consume 2700 calories. For gaining weight, you would have to exceed 2700 calories per day. How much your body will gain depends on your physical activity. You would have to exceed that number and monitor and record your results. I would recommend
increasing your calorie intake between 250 - 500 extra calories a day and record your weight after 3 weeks. So, instead of 2,700 calories a day, your new caloric intake will be between 2,950 and 3,200 calories.



As far as numbers, gaining weight shouldn't be too much of an issue once you know what your caloric intake is. The challenge will be to do it in such a way to keep toned at the same time.



That will require a more in depth post which will come at a later date. For now, I'll provide you with an overall basic guideline to follow.

Consume foods that are high in protein

Foods that are high in protein support muscle growth and are important to help

you reach that toned or lean level. 

Focus on consuming lean proteins such as fish,

turkey, skinless chicken, flank steak, lean ground beef or turkey for example.

 Beans are very high in protein as well along with dairy

products. 

Avoid foods that are very high in saturated fat. 

If unable to get enough calories from food, look for a weight gainer protein that's low in sugar and fat. 

If you've found this information helpful, feel free to share it on your social
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Carbohydrates: Understanding how to choose between the Good ones and Bad ones

Carbohydrates -  are fibers, starches, and sugars naturally found in fruits, milk products, grains, and vegetables. It's also known as your body's "main source for energy"! 

You've probably heard a lot of people mentioned "good and bad carbs" without even elaborating on them, right? Well, don't feel alone because this post does not fall into that category. I'll try my best to go in depth just enough for you to get the understanding because carbohydrates can broken down in so many ways. So, let's get right to the difference.

The major difference between good and bad carbs relates to if they have been processed or not. Most foods that have been processed have ingredients listed on the back of food labels and the non-processed foods have not and are referred to as "Whole" foods.  

So, we will have to do our due diligence and take the time to read the back of food labels because there's a few ingredients that's a key give away that a food has been processed. Those ingredients are enriched, hydrogenated, hydrogenation, preservatives, refined, sodium benzoate, sugar alcohols, and the word "added". I'm pretty sure that they are several more ingredients, but those are just the main known ones.


Examples of whole foods are vegetables, fruits, nuts, eggs, poultry, fish, and meat. Remember that whole foods doesn't contain no extra ingredients. It's just the whole food itself. 

Just like carbs, the word "processed" is another confusing term and hasn't been legally defined but for the purpose of understanding carbohydrates, I will translate what it means.

One meaning of the term relates to companies taking foods, removing the impurities from them, and then infusing the nutrients back that was removed in the process. Another way can be as simple as you drying, freezing, baking, pasteurising, and canning foods to preserve the nutrients in them. So, according to that 2nd definition, you're probably eating more processed food than you thought.

Who's right and wrong can definitely be up for debate but that's another topic for another day. 

When it comes to working out, you definitely will need an adequate amount of energy to finish your workouts. Carbohydrates are crucial and you want to ensure that you're consuming the right amount of good carbs for eating and exercising.

Hopefully, this post help clarify some of the confusion when it comes to carbohydrates. So, I know there are some people out there who are using a no carb diet and I would say to reconsider that approach unless you have been directed by a doctor. I wouldn't recommend that you cut them out completely. If you're targeting the low carb route, please consume the good carbs. 

The FDA recommends that adults should aim at consuming 45 - 65% percent of carbs for your total calorie intake, which translates to about 130 grams a day. If you're pregnant, then you should consume about 175.


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Understanding Fat Will Help You Eliminate The Unnecessary Fat

A lot of people fail when it comes to eliminating fat around their midsection and I believe it's because many really don't understand how fat works within your body! To be honest with you, you probably won't be able to completely eliminate fat because it's our backup source for energy. Your body's primary fuel source comes from carbohydrates and when your body uses up all the carbs, it reaches out to the stored fat for more energy. So, your body will always have fat. How much of it will depend on how much you consume through eating and drinking. Also, here's something that you may or may not know: When you eat an excess amount of carbohydrates, your body would store the rest as "fat". So, you definitely want to be sure that you eat the recommended amount of good carbs versus the bad carbs. You can find a more in depth view of carbohydrates in my other post here http://thetruthfulblog101.blogspot.com/2017/05/carbohydrates-understanding-how-to.html. But for now, the focus will be on understanding how to eliminate unnecessary body fat.

Here's some facts about Fats that you need to know:

Fat contains more energy than any nutrient 

Fat provides 9 calories per gram

There are 4 different types of fat (Saturated, Transfat, Polyunsaturated, Monounsaturated)

Mono & Polyunsaturated fats are the healthier fats

Saturated and Transfat are the bad fats

To eliminate most of the belly fat around your midsection, you will have to cut down on the saturated and transfats. Now, for those who are thinking about just cutting out fats period; Hold that thought! That route will be like a suicide mission & you don't want to starve your body of fats. Here's why that's not a wise choice. Our bodies was perfectly made to protect us in the event that you can't eat at regular intervals. In the case that you don't eat, your body will hold on to the stored fat and slowly feed the main organs of the body to help keep you alive until you can replenish it with the nutrients it needs. People may see some results starving themselves, but as soon as they start back eating regularly, their weight returns. So, I will urge to stay away from starving yourself and eat quality food that contains the healthier fats so they can provide nutrients for your body.

So, you're probably wondering how much fat should you eat on a daily basis, right? That's a great question and I've came across many different answers and I'd like the recommendation that the American Heart Association (AHA) has. They recommend that adults should consume around 5% to 6% of calories from saturated fats. To put that in perspective, let's say that you're on a 2,000 calories a day plan. 5 to 6% of those calories equals to 100-120 calories a day. If you're on a different daily calorie intake, then use the following formula to come up with your recommended amount of calories.

5/100 = 0.05    0.05 x 2,000 =100
6/100 = 0.06    0.06 x 2,000 = 120

I converted 5% to decimal form by dividing it by 100 (5/100), which equals 0.05
Then, I took 0.05 and multiply it by the daily calorie intake, which is 2,000 (0.05 x 2,000) to come up with 100. If you follow the same format for 6%, it will give you 120 as your answer.

Even though saturated is one of the bad fats, you still need a little bit of them in your body. It's when we consume too much of the saturated fats, that causes the problems in our bodies.

So, the next time you eat something, take a look at the nutritional label (usually on the back of the product) and examine just how much saturated fat it has in it. You'll be surprised on how much some foods contains.

I will also be breaking down foods that are within the different 4 fat classes in the near future. So, comment, share, and like this blog and remember that I'm always open for feedback. If there's anything that you would like for me to talk about, request it.

If you're looking for an advanced way to reduce your belly fat and weight, grab a copy of my eBook below by clicking on the image! If the image click doesn't work, then click or enter the following url in your web browser. https://www.amazon.com/Liver-Detox-Role-Weight-Loss-ebook/dp/B010E8NFY0/ref=sr_1_2?ie=UTF8&qid=1499087871&sr=8-2&keywords=troy+allen

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Why you must have a plan Inside and Outside of the Gym?

Sometimes, we have a habit of looking at another individual fitness results from the outside and automatically think that it came easy. I would like to pause for a few seconds to let you all know that I was definitely guilty in that regard. I was grateful enough to be able to speak to a few individuals that have achieved the results that I desired to have. Even though I was busting my behind doing a lot of high intensity workouts, I still wasn't getting my desired results. For the record, I was never huge or big in any type of way. I was real skinny but lack the tone and muscle definition that I wanted to have. That's when I was guided to studying and examining the back of food labels (Hence the outside plan my title is referring to). Once I've gained the discipline and the will to do so, I've gained clarity on a whole lot of things. So, my challenge to you is to go upon that same path. I want you to see how "understanding" the types of food you consume plays a major role of shaping your body.


Even though I can make you aware of some things, I can't make you want to do it. That's a decision you must make with yourself. I've met plenty of people who mentioned that they would like to learn about the effects of certain foods but look for me to just give them all the answers. Ladies and gents, that's the wrong concept to have plus I don't have all the answers. I'm too busy studying and focusing on a ton of new things that's coming out. I spend time researching them to see if it will benefit my body in anyway. Now, don't get me wrong; I have no problem discussing things with people, but just know that you have to be accountable and take some initiative yourself. Go ahead and conduct your own research, jot down things that don't make sense to you, and then we can talk about it. If you can take the time to do just that, then that tells me a lot about you.


Throughout my fitness journey, I've completed and attempted so many types of exercises. I've found that over time, your body will get used to a certain routine. There's debates out there about how long your body will get used to them. I'm not going to get into the debates, but just know that your body will. I believe you should switch up your workouts every now and then. It could be every 3 weeks, every 2 months, 6 months, whatever you may decide. Doing different types will only benefit your body.


Remember, keep doing different types of exercises and take the time to understand the types of foods that's entering your body. Once you make the decision to understanding the foods, the easier your plan will be to achieve your desire body.


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Commit To Be Fit

When it comes to fitness, there's one rule that I consistently abide by and that's commitment. sets the tone for everything else that follows. That rule is "COMMIT TO BE FIT"!!!! So, it didn't matter how long it took me, it didn't matter what I was going through, as long as I kept that commitment, I knew it was going to happen. Here's another thing that I want to point out: "BELIEVE THAT YOU CAN DO IT"

I've came across of lot of individuals throughout my fitness journey that just didn't had that belief. So, what did I do? Well, I believed in them until they believe for themselves! I'll admit that it takes time and everyone is not on the same level when they first make a commitment like that. Your mind is the one that needs to be convincing and then your body will follow. Motivation and Inspiration are 2 things that I've found to be very contagious and it will help others conquer their goals. So, to all of my people out there who are motivating and inspiring others, I salute to you all!!!

If you need any motivation, then don't be afraid to subscribe to my blog as I'll share some motivation time and time again. I know that I can't be around you physically, so hopefully the words in my blog will be motivating enough!!

In addition to your commitment and fitness goals, I would like to share with you to be smart about supplements that you may be using. I'd prefer supplements that are more of a natural state rather than those that are artificially created. The following supplement that I'm recommending is for those who are looking for alternative ways to help burn fat and decrease their belly size. Before I mentioned the supplement, I want you to remember this: "There's no magic pill or supplement that can help you get fit or lose belly fat ALONE" It's that combination of healthy eating and exercise that will ultimately get you to that level. So, to help you start get started to losing your belly fat; Click here!

You can also subscribe to my YouTube channel by clicking on the link below for videos about exercising, nutrition,  and fitness.


https://m.youtube.com/channel/UCLBOFi4Wk-U4WZjkLMJ2v_g?sub_confirmation=1

Why is Obtaining 6 Pack Abs So Hard?

Why does it seem difficult to have visible 6 or 8 pack abs? I know this is one question that most have asked yourself or others and you've probably came across many different answers.Most of them may have been true and most of them may have been not. It can definitely get confusing, especially when what you're trying has been exposed or it just doesn't work at all.

I truly believe that the reason most people struggle points to the fact that you haven't been taught how to attack them from an eating perspective. Exercising, crunches, and core exercises are great to help strengthen your abs but they will not make them show. The way that you get them to show is to reduce the belly fat that lies over them. I can tell you from experience that it's definitely easier said than done. Getting to that level takes discipline ladies and gentlemen as well as education. It is not an overnight process. That last sentence is worth repeating. "IT IS NOT AN OVERNIGHT PROCESS!" Excuse me from using all caps, I just want to be sure you understand the statement. I don't want you to get discourage either because I'm here to educate and make sure you start on a more effective path. Take a look at the video below to get started.

I came across this quote and want to share it with you.

"There's A Difference Between Interest And Commitment. When You're Interested In Doing Something, You Do It Only When It's Convenient. When You're Committed To Something, You Accept No Excuses; Only Results." by Kenneth Blanchard



Remember, that it's all about education and here's the perfect solution to help you get started on reducing your belly fat. Click on the eBook image below to get your copy so you start turning excuses into results.

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https://youtu.be/rS_DWJMmT24

How to tackle your Weight Loss Plateau

First of all, I want you to know that Weight Loss Plateaus are normal and you shouldn't beat yourself over it like it's the end of the world. All you have to do is make a few minor adjustments to your plan and those pounds should start to fall off again.





Now, this will differ from person to person but my recommendations are from a general standpoint. Before I dive into those recommendations, remember that there could be several things that can cause your weight to plateau. Things like medications, antidepressants, and even blood pressure pills. I would highly recommend consulting your doctor to see if those type of medications are interfering with your weight loss goals. If you find out that they do, then ask your doctor if there's an alternative solution that won't affect your weight loss goals. Another thing that's most common with plateaus is when the calories you burn equals the amount of calories you eat. You will definitely want to be able to burn more calories than you consume. Below are some recommendations that can help you get you back on track to shedding those pounds.

Change the intensity of your Workouts

If you been doing the same workouts at your own pace, then you definitely need to turn up the intensity level. Start performing High intensity interval training workouts because it will allow you to burn more calories in a short amount of time. The key is that you have to give a 100% intensity. You're the only one who can truly know when you're giving 100%. Our bodies are made to adapt and will get comfortable if you continue doing the same type of exercises over and over again. It's important to confuse your muscles because it will allow you to get the ultimate results. 

Re-calculate your calorie intake

When you initially started your weight loss goals, your calorie intake was at a certain level and you probably loss weight at a very high rate. Now, that your weight has changed, you will have to re-calculate your calorie intake and probably go lower than what you're consuming now. If you have no idea what I'm talking about, then I urge you to look up the term, visit a local gym, a nutritionist, or even your doctor to help you determine what your calorie intake is. If you're the patience type, then you can manually figure it out by following the steps below.

1. Eat the same number of calories each day for 3 weeks.
2. Weigh yourself at the end of the week (7 days) on an empty
stomach. For example, if you start on a Monday, then weigh yourself on
the following Monday. If it's a Thursday, then weigh yourself on the
following Thursday.
3. Write down your weight at the end of the week in your journal. Compare
your weight and monitor your results.
4. Adjust accordingly if needed.

If you found that your weight stayed the same, then you've found your

calorie maintenance level. If you're stuck at a weight plateau, try reducing your calorie intake by 200 calories and monitor how your body responds to the change. Please be sure that you're eating plenty of high-fiber vegetables and fruits because they make it possible to keeping those pounds off long term.



In addition to those recommendations, grab a copy of my eBook by clicking on the image below to get you started with tackling your weight loss plateau. The knowledge inside will really help transform your weight and overall health. Here's the link, in case you have any issues clicking on the image. https://www.amazon.com/Liver-Detox-Role-Weight-Loss-ebook/dp/B010E8NFY0/ref=sr_1_2?ie=UTF8&qid=1498959166&sr=8-2&keywords=troy+allen

If you've found this information helpful, feel free to share it on your social media sites. Leave a comment or post your questions if you have any. You can also follow and SUBSCRIBE to my YouTube channel by clicking on the link below for relevant videos about workouts, nutrition, and fitness.https://youtu.be/rS_DWJMmT24

Omega 3 and its benefits

                                                                                                                                                             

Have you ever just ask yourself, what is the deal with Omega 3's? Why is there so much research on it and why are there so many products on store shelves? Well, you're not alone in that thought. So, I decided to do a little research to see what all the fuss was about.

Omega 3 is a fatty acid that our body needs for normal functioning. That pertains to building cell membranes inside of our brain, controlling blood clotting, development, and normal growth of our body to name a few. Our body doesn't make this fatty acid naturally, so we have to get it from our foods or dietary supplements. Below, I've included some of the foods that have a good dose of Omega 3's.  

Foods that have Omega 3 Fatty Acids

Flax seed Oil (Cold Pressed), Canola, and Soybean Oil

Fish Oil (Salmon), Sardines, Cod Liver Oil, Herring, Menhaden, Tuna, Anchovy, Trout, Halibut

Chia Seeds, Flax Seeds, Pumpkin Seeds, Sesame Seeds

Walnuts & Walnut Oils, Pecans, Pistachios, Macadamia nuts, Pine nuts, Black walnuts, Beechnuts, Hickory nuts

Fish Roe (Caviar)

Vegetables like Green peppers, frozen spinach, winter squash, onions, Brussels sprouts, Broccoli, & Cauliflower

Seafood, Oysters, Mussels, Squid, Clams

Roasted Soybeans, Fuyu, Dried-Frozen, Fried, & Raw Tofu

Oily Fish, Salmon, Wild Salmon, Tuna, Anchovy, Halibut

If you're brain works like mine, then you're probably wondering how much fatty acid do we need to consume daily. Well, I haven't found an exact amount and recommendations vary depending on who's giving them. Out of my research, I've found most of the experts agree that adults should have at least 500 mg per day. 

The Break down of Omega 3

Omega 3 are made up of 3 fatty acids, which are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), & ALA (alpha-linolenic acid). Unfortunately, not all of them all found in every food. So, of the foods listed above, the best sources to find EPA & DHA are found cold water fishes. The best sources to find ALA is in plant food sources. Freshwater fishes like tilapia doesn't contain much EPA & DHA as the cold water fishes.

With EPA alone, it can help with high blood pressure with females who have high risk pregnancies, help with depression, diabetes, cystic fibrosis, heart disease, diabetes, and even Alzheimer's. It seems to work best with the combination of DHA. With the combination, these two can help decreasing irregular heartbeats, certain cancers, lung diseases, kidney disease, asthma, high cholestorol, psoriasis, Crohn's disease, ulcers, and the list goes on. From those examples, can't you see why it's important to incorporate Omega 3's in your body. Also another benefit I forgot to mention is that EPA can also reduce swelling and pain within the body. Please don't mistake that for prevention, just reduction.

DHA on the other hand, help develop the tissues that surround your eyes plus the development of nerve tissues throughout the body. It also can help decrease the thickness of your blood and decrease your blood levels of triglycerides. Triglycerides are basically a type of fat the enter into your bloodstream in 3 different ways. Those ways includes, through extra calories & carbohydrates, food that have fat in them, and the release of fat from your fat storage. Triglycerides are on a whole different level and I'll take that one at a later date. Now, back to DHA and its benefits.

DHA have been used as a supplement for premature babies, treating type 2 diabetes, ADHD, and coronary artery disease. It also have been naturally found in breast milk.

Finally ALA, refer to as the forgotten fatty acid out of the group. But make no mistake, this fatty acid is important as well. It just doesn't get that much attention because of the high levels that EPA and DHA produces. Here are some things that you should know about ALA.

It's essential, which means that we need it in the area of normal growth. It helps with maintaining normal heart pumping within our bodies. It can also help reduce blood clotting.rhythm and heart pumping. It might also reduce blood clots, prevent heart attacks, and hardening of your body's blood vessels.

Hopefully, I was able to give you enough information about Omega 3's and how they play a role within our bodies. 

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Your Guide to Eliminating Belly Fat

Please stay away from foods that are high in saturated fat! Saturated fats are known to raise your LDL cholesterol levels, which

are the bad kind of cholesterol for your body. Once the LDL level increases, it contributes to your arteries becoming clogged and increased the risk for heart disease or stroke. There are other studies going on now suggesting that saturated fats could be link to prostate cancer and other diseases. It’s not proven yet but I want you to really think about how these high levels of LDL are affecting our bodies.

You’re probably wondering how much saturated fat should we have daily, right? Well, according to the American Heart Association, they recommend that we should have around 5% to 6% of calories from saturated fats. To break that down further, here's an example. If your calorie diet is 2,000 calories a day, then you should consume around 100-120 calories or about 13 grams a day. I came up with that number using the formula below.

0.05 x 2,000 = 100
0.06 x 2,000 = 120

I converted 5% to decimal form by dividing it by 100 (5/100), which equals 0.05 and did the same for 6%.

For more additional information on saturated fat, check out the YouTube video below: 








Eliminating belly fat is a challenge within itself and here's a few recommendations that will assist you to make that happen.

• Reduce your saturated fat intake ( less than 20% of your calorie intake)
• Consume foods that contain Polyunsaturated and Monounsaturated fat or contain very low fat 
• Reduce your overall calorie intake
• Drink more water and less juice or sugary beverages
• Full body Detox or some type of Liver detox
• High intensity exercises

The lack of not knowing one reason why people struggle with eliminating unnecessary belly fat. 

Now listed below are some foods that are known to have a higher amount of saturated fats in them. So, remember to read the food labels of anything you consume and focus on the saturated fat levels.

Fatty beef

Beef fat

Butter

Lard

Pork

Poultry with Skin

Lamb 

Cheese

Dairy Products

Fried Foods

Baked Goods

Plant based oils like Coconut, Palm, & Kernel

Here are some alternatives for replacing foods that are High with Saturated Fats

Choose Oils over Butter but avoid tropical oils like coconut, palm kernels, and palm oils because they are very rich and high in saturated fat. 

Replace high fat dairy foods with Low fat dairy foods

For example, if you're cooking something that requires whole milk, use skim or almond milk

If require buttermilk, use low-fat milk

If require sour cream, use non-fat Greek yogurt

Replace High Fat Meats with Lean Protein Meats

Lean protein foods are usually very low in saturated fat 

If you eat pork bacon, try replacing it with Canadian or Turkey instead

If you consume meat, choose lean ground beef instead of regular ground beef

Choose lean cuts of red meat and take off the visible fat before cooking meat

Choose skinless poultry and seafood

If you're taking the no meat route, then egg whites are a great selection

For some additional ways to try to eliminate your belly fat, grab a copy of my eBook on Amazon.com @ http://www.amazon.com/dp/B010E8NFY0 or by clicking on the eBook below: