BUILD YOUR BEST BODY EVER....could you, if you had the time?

On my flight over here to Africa, I found myself sitting next to a well dressed gentleman, a businessman on his way to South Africa after a brief stop in Angola. As we talked casually about the book I was reading ( boxing for fitness ) and about our work, I explained how I keep a one month on, one month off work schedule. He smiled and replied " Oh so that's how you keep in shape? With all that free time ". " Yea, if I had all that time I would be in that kind of shape too ".

I smiled and leaned back in my seat, " how old are you " I asked, noticing his bulging belly was protruding out of his neatly pressed shirt. Thirty three, he replied. I ended our conversation with a half hearted " hey, safe travels ". however what I was thinking was what a " jack ass!! " I am thirty seven years old and have made my living one way or the other through traveling, nationally and internationally since I was eighteen years old. Time, I thought....I make the time and always have, for my fitness and my health. Never have I allowed myself to get out of shape and never would I use that sorry excuse if I did.

Clearly the worst excuse you can make is claiming you don't have the time. I don't buy it. So I arrive in Africa after a day and a half worth of travel to get here. three plane rides, many security check points and a bumpy bus ride. As I drag myself to the gym I can't help but to recall that businessman's comment about time. I wondered even if a person has the time to commit to fitness and training, would they put in the effort it takes to maintain a low body fat percentage, Lean muscle tissue, resting heart rate below fifty beats per minute, supplementing and eating clean foods?

I wonder? What I am getting at is even for me, a man who has never known anything other than living a fitness lifestyle and gyms,( Stepped into my first one at the age of nine ) Finds it hard at times to keep it fresh and stay motivated. To put the hard work in, day after day, month after month, year after year. So Even if you had the time, doesn't mean you will put forth the effort it takes. Time doesn't equal effort. Effort equals results from the time you have put in to your fitness, your health.



Weighted pull up- stick a weight plate between your knees and perform a wide grip pull up.

Incline fingertip push-up....Get your feet up on a bench, press up on your fingertips and do the standard push up.

Squat press- Grab two dumbbells and hold at your sides, squat down below parallel and explode upwards pressing the weight above your head. Quickly go back down and continue.

Weighted bar dips- Again grab that weight plate stick it between your knees and dip until your elbows go below your shoulders.

You just trained all your muscle groups and have drove your body into a furious fat burning mode for hours after the workout.



Your back is made up of three major muscle groups. The latissimus dorsi is located on each side of your back and helps you extend, rotate, and pull your arms toward your body. The erector spinae (lower back) is made up of three muscles that run the length of your back from your neck to your fanny. The erector spinae is involved in flexion and extension of the upper body, as well as rotation. The rhomboids (major and minor) are between the shoulder blades and aid in rotation, elevation and retraction of the shoulder blades. These are also known as your 'posture' muscles.

Why Should You Work Your Back?

Your back muscles are involved in just about every activity you do each day, so it is important that they're strong enough to handle all that work. Strength training your back muscles will also add muscle mass to your upper body, which can help make your waist look smaller. Like your chest, your back is made up of big muscles that can handle heavy weight and, therefore, help you burn more calories.

How Often Should You Train Your Back?

Like all muscles in your body, you can perform back exercises up to three non-consecutive days a week. If you're lifting heavy weights, (enough that you can only complete six to eight repetitions) you'll need two or more days of rest before you perform the exercise again. For this reason, you might only work your back once or twice a week. If you're goal is endurance and strength, stick with one to three sets of 8-15 repetitions, and at least one day of rest before you perform the exercises again.

What Exercises Should You Do?

Most back exercises involve some type of rowing motion such as the seated row, dumbbell row and rear delt row. Other popular exercises include lat pulldowns, back extension and reverse flies. Choose a mixture of different exercises to target your back from a variety of directions and make sure you vary your routine every 4-6 weeks to avoid plateaus.Remember, don't neglect your other muscle groups.

The old man did it!!! Huge upset!!!

There is an old saying in boxing that says every great fighter has one great fight left. Former two-time world champion Bernard "The Executioner" Hopkins, at age 43, proved that adage true after he turned in a masterpiece against his 26-year-old opponent, world middleweight champion Kelly "The Ghost" Pavlik last night in front of 11,332 fans at Boardwalk Hall in Atlantic City, NJ. Fighting at a catch-weight of 170 pounds in a non-title bout, Hopkins, 170, of Philadelphia, PA took Pavlik, 169, of Youngstown, OH, to school, winning 33 out of a possible 36 rounds scored by the three judges.


A friend sent this to me. It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... all before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...

God left us great clues as to what foods help what part of our body!
God's Pharmacy! Amazing!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All o f the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocados, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.


We all know how important cardiovascular exercise is -- how it's great for your heart, cholesterol, and blood pressure. And whether you choose to walk, bicycle, or jog, you know that any exercise that increases your heart rate helps you burn calories and melt away unwanted pounds.

But that's only half the equation.

For a balanced fitness program, strength training is essential. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain.

"Strength training is very important, not just for your muscles but for your bones,It's preventative for [bone-thinning] osteoporosis and other problems."

Studies from the CDC have found that muscle-building exercise can also improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health.

And let us not forget the weight-loss benefits. Not only does it make you look trimmer and shapelier, but building muscle also helps you burn calories -- even after your workout is done.

"Three to four hours after a strength-training workout, you're still burning calories, programs such as my H.I.G.T launch your body into fat burning hyper-mode.

Strength training is especially important for dieters. When you lose weight, up to a quarter of the loss may come from muscle, which can slow your metabolism. Strength training helps you rebuild any muscle you lost by dieting -- or keep you from losing it in the first place. So add some strength training to your fitness goals.