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.

Which weigh more, 9lbs of Muscle or Fat?

Which 1 weighs more, 9lbs of muscle or 9lbs of fat? I remember the first time I heard this question, and I was quick to say that the 9lbs of fat weigh more. Little did I know, that I was in shock once I found out that they both weigh the same. I was also shown an illustration and it had the fat being so much larger than the muscle. My thought process was that it’s bigger so it has to weigh more. Looks can definitely be deceiving.

  According to doctors and researchers, a pound of muscles burns roughly 7-10 calories a day while fat burns around 2-3. You’re probably wondering why right? I’m not sure but I think it has to do with fat’s role and how it is used for energy for the body. So, if you’re plan is to burn more calories, then it’s obvious that you need more muscle in your body.

Let’s put the burning calories in perspective: To lose a pound of fat, your body need to burn about 3,500 calories. There are exercises that can help you achieve that but you will have to find out how much of those exercises you will actually have to do. If you want a deeper analysis and breakdown of understanding fat, then claim a copy of the eBook “IndividualResults Will Vary” below:

Individual Results Will Vary

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WHY IT’S IMPORTANT TO MONITOR WHAT ENTERS YOUR BODY?

There are plenty of opinions concerning this topic and I’m just adding mine to the list. Reading these types of articles or blogs makes you wonder whose opinion should you trust, right? Or who has the right answer? Honestly, I’m not sure but what I want you to do is learn how to do some research on your own. There’s a quote that I've read that states, “We’ll always make time for what we really want to do”. I forgot where and who said it, but doesn't that make a lot of sense.

We all say that we want to live a healthier life, have a nice body, tone up your thighs, or whatever the case may be. How many would agree and say that accomplishing those things is pretty hard work? You probably seen others that make it look easy but you’re only seeing the finish product. You probably have no idea what that individual had to go through in order to achieve that status.


My method is to “Seek GOD 1st” and ask him to guide you in effort to achieving your goal. Trying to eat healthy should be a way of life and not just a temporary thing. I challenge you to take the time to read the food labels of the foods you eat. If you don’t know what a certain ingredient is, “Google it” and see what you come across. I guarantee that some of things you might find out will be surprising. I want you to know that there’s an alternative to all of the unhealthy things you consume. I believe that if you limit the amount of unhealthy things, then you’ll be on the right track. I must stress that this involves “DISCIPLINE” and “DEDICATION”. I can write blogs all day and give you some pointers but ultimately, it’s up to you. It’ll definitely be a challenge for you to just up and change the way you eat. Especially, if you've been eating a certain way for years. My question is to you is, “How important is living a healthy life to you?”


Some people will have a more difficult challenge if they have certain traits that have been passed on from parents or have a condition that limits you from obtaining their goals. So, you definitely must pay extra attention to the foods you consume. But don’t let that hinder you. I've read plenty of success stories of people with disabilities who didn't let their handicap get in the way of their goals.


When it comes to exercising and paying attention what goes into my body, I’m very aware. Please understand that “I DO NOT KNOW IT ALL” and this is an ongoing learning experience, just like life. I just try my best to stay away from foods or ingredients that are known or link to certain problems or diseases.

So, take control of what enters your body and you could possibly limit your trip to doctors. Remember, some people are born with certain defects or issues that hinder them from obtaining their results quickly. How to deal with those issues is something I truly can’t answer but I know that GOD is the one to consult on that one. I believe there is always a way for those who suffer from whatever conditions, it’s just haven’t been discovered it. You should motivate yourself into finding out the solution and to help those who might have similar issues.