"You will never come up against a greater foe than your own potential."
( alluding to the "burden" of the effort involved in becoming your best)
Believe me, if it was easy, it wouldn't be worth your time.
Friday, September 29, 2006
A quick treat!
1-2 cups of HOOD Carb Countdown milk 3-6 carbs. 1-2 TBS of Ghirardelli unsweetened cocoa powder 3-6 carbs, 1-2 packets of Sweet&Low or Equal. Microwave milk, stir in cocoa powder and sweetener. Enjoy this because it's got the benefits of dark chocolate without all the sugar of regualar hot cocoa mix. Sorry, no marshmallow in this one.
Wednesday, September 27, 2006
Strength Feat Compilation.
Pay particular attention to the second feat, a JUMP up to a platform topped with bumper plates. The whole thing is cool but that jump is right up my alley!
http://www.youtube.com/watch?v=WS0GGC_LD2U&mode=related&search=
http://www.youtube.com/watch?v=WS0GGC_LD2U&mode=related&search=
Tuesday, September 26, 2006
Inspiring saying...
Only two defining forces have ever offered to die for you,Jesus Christ and the American G. I. One died for your soul, the other for your freedom
Monday, September 25, 2006
Dieting rules, the real deal.
Unless you are willing to follow these rules religiously, it's my educated opinion that your results will be sub-par in one form or another. One or more possible benefits will likely be sacrificed. Weight-loss will be slower than it could be, you will lose unacceptable muscle mass, blood-lipid profiles (HDL/LDL) will not improve or will worsen, you will GAIN fat mass, your insulin level will be chronically elevated (very bad) , you will have lower than acceptable mental and/or physical energy levels.
1) This first one is pretty simple. There are a few very minor exceptions which I will elucidate shortly. Protein; if it doesn't fly, walk or swim don't eat it. Possible exceptions; eggs. They don't fly, run or swim (yet) but they are on the "good" list. Another; some dairy. Cheddar cheese is a PRODUCT of a "walker"... close enough.
2) Eat 4-8 servings of fibrous veggies per weekday. High protein requires high fiber. You also need the vitamins and minerals as well as the phytonutrients to achieve optimum health. Leave out the greens and suffer the consequences. Broccoli, spinach, caulifower and aspargus are but a few examples.
3) Eat at least 1 gram of protein per pound of lean bodyweight. I am fairly lean so I make sure to get at least 250 grams of protien per day. You are kidding yourself if you don't think you need this amount. Many hormones are made from protein such as growth hormone. Protein and fat are what our bodies were and ARE designed to use for energy, growth and repair.
4) Plan a cheat meal every 5-6 days. Unless you need to lose a lot of weight or need to lose weight quickly, you can "cheat" for a period of 12-24 hours each weekend. This should include things you may be craving like breads, grains, pasta, sweet potatoes, fruit etc.
5) Use organic meats, veggies and dairy as often as you can afford to. Avoid all trans fats and minimize artificial sweeteners.
6) Vary your sources of protein and veggies at least every week to avoid developing allergies.
7) The average female trainee should eat 1,500-2,500 calories per day. This amount should be varied throughout the week. If you need 1,800 calories per day over a 5 day period, you want an AVERAGE of 1,800 calories. That may mean 400 calories less one day and 400 extra the next to balance it out. Do not get caught up in eating the same amount day-in-day-out. That's not not how we are designed to live. Practice the "art" of missing a meal once in a while. It'll allow growth hormone to do it's job. This is an idea I got from Art DeVany. I discovered him during my research on human evolution. Smart man. He deserves a lot of credit.
8) Instead of avoiding fats, you need to seek them out. I will elaborate on the many benefits of fish oil and other oils such as extra virgin olive oil (EVOO) in a later article. Just make sure you either eat a whole lot of cold-water fish, salmon etc. or take 6-12 grams of fish oil capsules per day. And make your salads with EVOO.
9) Make sugar-free Metamucil you friend. Take it at least two times per day unless you are eating HUGE amounts of fibrous veggies (from #2 above). And drink up to a gallon of fresh water per day. It's much easier than you think if you carry a 2 quart container around with you and sip it throughout the day.
1) This first one is pretty simple. There are a few very minor exceptions which I will elucidate shortly. Protein; if it doesn't fly, walk or swim don't eat it. Possible exceptions; eggs. They don't fly, run or swim (yet) but they are on the "good" list. Another; some dairy. Cheddar cheese is a PRODUCT of a "walker"... close enough.
2) Eat 4-8 servings of fibrous veggies per weekday. High protein requires high fiber. You also need the vitamins and minerals as well as the phytonutrients to achieve optimum health. Leave out the greens and suffer the consequences. Broccoli, spinach, caulifower and aspargus are but a few examples.
3) Eat at least 1 gram of protein per pound of lean bodyweight. I am fairly lean so I make sure to get at least 250 grams of protien per day. You are kidding yourself if you don't think you need this amount. Many hormones are made from protein such as growth hormone. Protein and fat are what our bodies were and ARE designed to use for energy, growth and repair.
4) Plan a cheat meal every 5-6 days. Unless you need to lose a lot of weight or need to lose weight quickly, you can "cheat" for a period of 12-24 hours each weekend. This should include things you may be craving like breads, grains, pasta, sweet potatoes, fruit etc.
5) Use organic meats, veggies and dairy as often as you can afford to. Avoid all trans fats and minimize artificial sweeteners.
6) Vary your sources of protein and veggies at least every week to avoid developing allergies.
7) The average female trainee should eat 1,500-2,500 calories per day. This amount should be varied throughout the week. If you need 1,800 calories per day over a 5 day period, you want an AVERAGE of 1,800 calories. That may mean 400 calories less one day and 400 extra the next to balance it out. Do not get caught up in eating the same amount day-in-day-out. That's not not how we are designed to live. Practice the "art" of missing a meal once in a while. It'll allow growth hormone to do it's job. This is an idea I got from Art DeVany. I discovered him during my research on human evolution. Smart man. He deserves a lot of credit.
8) Instead of avoiding fats, you need to seek them out. I will elaborate on the many benefits of fish oil and other oils such as extra virgin olive oil (EVOO) in a later article. Just make sure you either eat a whole lot of cold-water fish, salmon etc. or take 6-12 grams of fish oil capsules per day. And make your salads with EVOO.
9) Make sugar-free Metamucil you friend. Take it at least two times per day unless you are eating HUGE amounts of fibrous veggies (from #2 above). And drink up to a gallon of fresh water per day. It's much easier than you think if you carry a 2 quart container around with you and sip it throughout the day.
Re-print of 1st. newsletter.
Many of you have seen this. Instead of a newsletter, I will be posting many times per week with updates and news etc. Feel free to contribute anything you deem noteworthy.
The Official DRSS Newsletter Volume 1, Issue 1
This is the beginning issue of a monthly newsletter which will contain information, tips, tricks and inspiration all directed toward improving your health, strength and performance (all of which tie together quite well).
The first thing I’d like to mention is water intake. It’s damn hot out if you hadn’t noticed and I find very few people either know how water they need or they know but are unwilling to go through the "trouble" to drink enough.
All of us exercise right? Even on cool, dry non-workout days, we should be consuming as much as a gallon of water per day. It’s not a coincidence that sufferers of kidney stones are told to double or triple water intake. Minerals need to be flushed efficiently from the kidneys and that doesn’t happen without plenty of fluids. I think most of us are plain ole’ lucky we don’t get ‘stones more often or at all. Anyway, DRINK MORE! If you pee anything but CLEAR, you need more water. Give me one week of the "One Gallon Per Day" routine and tell me how you feel. No doubt you’ll feel less joint pain and your skin will be tighter and you’ll actually be LESS bloated as your body will excrete that which it has in ample supply. (that sounded like I know what I’m talking about!).
I want to thank all of those who participate in our "Strongman Saturday". Things don’t always go as planned and it can be a bit disorganized sometimes but all in all, it’s been a lot of fun. I’m thinking of mini competitions in a few events like Farmers Walk for distance, Tire Flips for max reps, etc.
I plan on making it more and more interesting with more equipment and hopefully a better venue than a dusty old parking lot. But we make due with what we have right?
I can see I’ll need a larger tire for the guys and the "big" tire should start seeing some "chicks" attacking it soon.
Congratulations go out to Judy W. for three PR’s (Personal Records). One in the Squat (an easy 115x3). One in the Bench Press (95x3). And a whopping 195 in the deadlift! I have a feeling that this is just the beginning for her.
Also, congratulations to Matt for winning a Gold Medal in soccer out in Chicago last week. He played with a torn hamstring and scored some very important goals propelling his team to a first place finish. One of Matt’s goals was a high pass which he knocked in by heading the ball past an awe-struck goal-tender! His soccer team beat out teams from literally all over the globe. This was a BIG event! I’m told there were over 12,000 athletes participating in sports ranging from Soccer to Powerlifting. Good job, Matt!
Kathy R. And Jen W. have been doing some VERY good Overhead Squats lately. Not all of you have done them but you probably will soon as they are a great test of athletic ability. They take a whole bunch of flexibility, strength and balance to do correctly.
I have more PR’s to tell you about so if you don’t see your name here now, you will soon. You all are doing very well and as soon as I check your books and get the numbers, I will write them up. And just so you know, you may actually not even know about a certain PR because I may not have mentioned it.
I have a Highlands Game meet August 5th. This is my first competition and I’m new to it all. Visit stjudehighlandgames.com for a complete description of the events. There will be a write-up in Tuesday, August 1st Patriot Ledger. I know it will give my future workouts a lot more "fire". Having a meet or game or goal in mind while training can give you a whole new brand of intensity while lifting.
Which brings me to our own goal setting. A lot has been written about setting and achieving goals but I contend that it doesn’t happen often enough.
Here’s what Dan John says about the subject; "You know, love or hate the Body for Life thing, but they had a good idea. Twelve weeks: take a photo before and a photo after. You do anything, anything for twelve weeks with the pressure of a photo shoot and you'll improve.
I always tell people that a 37 cent stamp is the best training aid there is in the gym. Fill out the form, write the check, put it in an envelope, slap the stamp on it and show up to compete. It's so simple, but few do it. " And I cannot say it any better. Not everyone will have the same goals. Not all of you will wear a kilt and throw heavy stuff without getting paid. Some may take a picture while others may use the scale (bad idea!). Whatever you need to do in order to get a goal and achieve it, you should "just do it".
It’s too easy to say "I want to get stronger.", "I want to lose weight.", "I want to get in shape". Those are nice things to say but very hard to quantify. Instead of just "getting stronger", pick a lift or two say, bench and squat and work on bringing up those two lifts. Then switch lifts to power cleans and dips and work to hit a new PR. Maybe just being able to DO a solo dip or chin-up will be a goal. So be it. Let’s work together and write down some concrete, doable goals for ourselves and screw New Year’s Resolutions. Let’s act NOW!
I’m putting in an order for Metabolic Drive (formerly know as GROW!). They have raised their price so each tub will cost you $28.00. I will place the order as soon as I get $150.00 worth of orders as well as the money up front. This will expedite the shipping and save a headache or two. If you nee a quality protein (we ALL do) please order at least two so you don’t accidentally run out and start eating junk in place of your shakes!
I have a whole bunch more to write about and the updates should be bi-monthly if not weekly. Anyway, this is it and just as in training we look to improve, this newlwtter will as well!
V1, I1
The Official DRSS Newsletter Volume 1, Issue 1
This is the beginning issue of a monthly newsletter which will contain information, tips, tricks and inspiration all directed toward improving your health, strength and performance (all of which tie together quite well).
The first thing I’d like to mention is water intake. It’s damn hot out if you hadn’t noticed and I find very few people either know how water they need or they know but are unwilling to go through the "trouble" to drink enough.
All of us exercise right? Even on cool, dry non-workout days, we should be consuming as much as a gallon of water per day. It’s not a coincidence that sufferers of kidney stones are told to double or triple water intake. Minerals need to be flushed efficiently from the kidneys and that doesn’t happen without plenty of fluids. I think most of us are plain ole’ lucky we don’t get ‘stones more often or at all. Anyway, DRINK MORE! If you pee anything but CLEAR, you need more water. Give me one week of the "One Gallon Per Day" routine and tell me how you feel. No doubt you’ll feel less joint pain and your skin will be tighter and you’ll actually be LESS bloated as your body will excrete that which it has in ample supply. (that sounded like I know what I’m talking about!).
I want to thank all of those who participate in our "Strongman Saturday". Things don’t always go as planned and it can be a bit disorganized sometimes but all in all, it’s been a lot of fun. I’m thinking of mini competitions in a few events like Farmers Walk for distance, Tire Flips for max reps, etc.
I plan on making it more and more interesting with more equipment and hopefully a better venue than a dusty old parking lot. But we make due with what we have right?
I can see I’ll need a larger tire for the guys and the "big" tire should start seeing some "chicks" attacking it soon.
Congratulations go out to Judy W. for three PR’s (Personal Records). One in the Squat (an easy 115x3). One in the Bench Press (95x3). And a whopping 195 in the deadlift! I have a feeling that this is just the beginning for her.
Also, congratulations to Matt for winning a Gold Medal in soccer out in Chicago last week. He played with a torn hamstring and scored some very important goals propelling his team to a first place finish. One of Matt’s goals was a high pass which he knocked in by heading the ball past an awe-struck goal-tender! His soccer team beat out teams from literally all over the globe. This was a BIG event! I’m told there were over 12,000 athletes participating in sports ranging from Soccer to Powerlifting. Good job, Matt!
Kathy R. And Jen W. have been doing some VERY good Overhead Squats lately. Not all of you have done them but you probably will soon as they are a great test of athletic ability. They take a whole bunch of flexibility, strength and balance to do correctly.
I have more PR’s to tell you about so if you don’t see your name here now, you will soon. You all are doing very well and as soon as I check your books and get the numbers, I will write them up. And just so you know, you may actually not even know about a certain PR because I may not have mentioned it.
I have a Highlands Game meet August 5th. This is my first competition and I’m new to it all. Visit stjudehighlandgames.com for a complete description of the events. There will be a write-up in Tuesday, August 1st Patriot Ledger. I know it will give my future workouts a lot more "fire". Having a meet or game or goal in mind while training can give you a whole new brand of intensity while lifting.
Which brings me to our own goal setting. A lot has been written about setting and achieving goals but I contend that it doesn’t happen often enough.
Here’s what Dan John says about the subject; "You know, love or hate the Body for Life thing, but they had a good idea. Twelve weeks: take a photo before and a photo after. You do anything, anything for twelve weeks with the pressure of a photo shoot and you'll improve.
I always tell people that a 37 cent stamp is the best training aid there is in the gym. Fill out the form, write the check, put it in an envelope, slap the stamp on it and show up to compete. It's so simple, but few do it. " And I cannot say it any better. Not everyone will have the same goals. Not all of you will wear a kilt and throw heavy stuff without getting paid. Some may take a picture while others may use the scale (bad idea!). Whatever you need to do in order to get a goal and achieve it, you should "just do it".
It’s too easy to say "I want to get stronger.", "I want to lose weight.", "I want to get in shape". Those are nice things to say but very hard to quantify. Instead of just "getting stronger", pick a lift or two say, bench and squat and work on bringing up those two lifts. Then switch lifts to power cleans and dips and work to hit a new PR. Maybe just being able to DO a solo dip or chin-up will be a goal. So be it. Let’s work together and write down some concrete, doable goals for ourselves and screw New Year’s Resolutions. Let’s act NOW!
I’m putting in an order for Metabolic Drive (formerly know as GROW!). They have raised their price so each tub will cost you $28.00. I will place the order as soon as I get $150.00 worth of orders as well as the money up front. This will expedite the shipping and save a headache or two. If you nee a quality protein (we ALL do) please order at least two so you don’t accidentally run out and start eating junk in place of your shakes!
I have a whole bunch more to write about and the updates should be bi-monthly if not weekly. Anyway, this is it and just as in training we look to improve, this newlwtter will as well!
V1, I1
Perfect breakfast!
4 Omega 3 eggs scrambled with 1 oz. extra-sharp cheddar cheese and a large hamsteak! I currently weigh 250 lbs. You may need to drop and egg or two and cut the ham by 50% but the basics are eggs and ham. An alternative is scrambling up some broccoli, peppers and some onion or non E-coli laden spinach perhaps with a tbs or two of feta or goat cheese (thank's Molly!).
You may be asking; "What, no orange juice?" or "I always eat Special K, can't I just eat that?" To which my cold-hearted reply would be "How's THAT workin' for ya?".
Metabolic Diet (Dr. Mauro DePaquale) food list. This is NOT Atkins.
Weekday
HEAVY USE MEAT, CHEESE, OIL, DRESSING
Egg, spinach, feta omelet
Polio string cheese (mozzarella)
80-90 % lean hamburger/cheeseburger mustard, relish, pickles
Egg salad (made with Egglands Best eggs)
Turkey or Chicken sausage
Chicken Salad
Protein shake with olive oil, whipping cream, water and ice
Steak
Chicken
Turkey
Roast Beef (good rolled up with Swiss cheese)
Any fish (tuna, salmon, haddock, etc.)
Hard-boiled eggs
Olive oil
Italian/Greek Dressing (made with olive oil)
Walnuts
HEAVY USE VEGGIES
Spinach
Broccoli
Cauliflower
Romaine Lettuce
Iceberg lettuce
Zucchini
Summer squash
Asparagus
Celery (good with cream cheese and/or peanut butter in them)
HEAVY USE BEVERAGE, ETC.
Sugar Free Jell-O with Cool Whip
Soda water (flavored)
Spring Water
MODERATE USE
Flax and oat bran wraps (6 grams net carbs) with any meat including tuna
Low carb bread 4-5 grams net carbs
Hood Carb Countdown milk (to drink or use in Sugar-free Jell-O pudding with Cool Whip)
Mayonnaise
Diet Coke/Pepsi
Weekend
HEAVY USE
Oatmeal
Fiber One (or similar) cereal
Potatoes (sweet and/or white)
Whole-wheat pasta
Whole grain bread
Fruit
V8 vegetable juice
LIGHT USE
Pizza
Beer
Pastries
Pancakes
Waffles
Regular soda
Milk
Juice
Supplements
Fiber (sugar free Metamucil)
Multivitamin such as Centrum
Fish Oil caps 9-12 per day (important)
* Pay less attention to protein on the weekend carb-up. Do not combine large amounts of fat and carbs in the same meal very often on either weekdays or weekend (Pizza, lasagna, cakes, muffins, donuts etc.)
HEAVY USE MEAT, CHEESE, OIL, DRESSING
Egg, spinach, feta omelet
Polio string cheese (mozzarella)
80-90 % lean hamburger/cheeseburger mustard, relish, pickles
Egg salad (made with Egglands Best eggs)
Turkey or Chicken sausage
Chicken Salad
Protein shake with olive oil, whipping cream, water and ice
Steak
Chicken
Turkey
Roast Beef (good rolled up with Swiss cheese)
Any fish (tuna, salmon, haddock, etc.)
Hard-boiled eggs
Olive oil
Italian/Greek Dressing (made with olive oil)
Walnuts
HEAVY USE VEGGIES
Spinach
Broccoli
Cauliflower
Romaine Lettuce
Iceberg lettuce
Zucchini
Summer squash
Asparagus
Celery (good with cream cheese and/or peanut butter in them)
HEAVY USE BEVERAGE, ETC.
Sugar Free Jell-O with Cool Whip
Soda water (flavored)
Spring Water
MODERATE USE
Flax and oat bran wraps (6 grams net carbs) with any meat including tuna
Low carb bread 4-5 grams net carbs
Hood Carb Countdown milk (to drink or use in Sugar-free Jell-O pudding with Cool Whip)
Mayonnaise
Diet Coke/Pepsi
Weekend
HEAVY USE
Oatmeal
Fiber One (or similar) cereal
Potatoes (sweet and/or white)
Whole-wheat pasta
Whole grain bread
Fruit
V8 vegetable juice
LIGHT USE
Pizza
Beer
Pastries
Pancakes
Waffles
Regular soda
Milk
Juice
Supplements
Fiber (sugar free Metamucil)
Multivitamin such as Centrum
Fish Oil caps 9-12 per day (important)
* Pay less attention to protein on the weekend carb-up. Do not combine large amounts of fat and carbs in the same meal very often on either weekdays or weekend (Pizza, lasagna, cakes, muffins, donuts etc.)
Monday, September 11, 2006
Never forget
I do not want to go into a long, drawn out discussion of the events of five years ago. I will simply say that I think about those innocent victims and thier families every day and I hope you all do too. And remember; September 11th, 2001 was just a normal day. Everything changed in an instant and there were a lot of "I love you's" left unsaid. Don't let that happen to you. Make sure you take the time to show your loved ones how much you care about them every day. No regrets.
'Cause I've lost loved ones in my life Who never knew how much I loved them Now I live with the regret That my true feelings for them never were revealed.
Garth Brooks
Single hand lift, 3" handle
This was 140 lbs. which ended up around 180 I believe. This loads the body unevenly (which is a good thing). When performed using proper techniques such as bracing the abdominals, keeping a neutral spine etc. these types of movements not only provide an interesting challenge to your grip, they add a very usable strength quality that will help prevent injury in the future by building much-needed core/spinal stability.
Sunday, September 10, 2006
Outside the gym.
Many of us seem to live dual lives (myself included sometimes). We train hard, use proper form, sweat, endure pain etc. all in an effort to get stronger, run faster, look better or whatever other goal we're after. For that hour we are as dedicated as anyone. In the gym we do what it takes to get results.
There's one problem though, and it's a BIG one. There are another 23 hours in the day in which that dedication, that enthusiasm can begin to slip away. There are meals to plan, water to drink, vitamins and other supplements to take, foods we need to eat and avoid, cardiovascualar work and stretching we need to get done.
As a trainer, I only have two to four hours per week where I have some control as it realtes to achieveing your goals. It's up to the individual to keep those reigns tight the rest of the day and keep him or herself on track. You must assume that control. You must take over after and between those training sessions.
Maintaining that discipline 'aint easy however. Not for me and not for you. It takes a special kind of restraint to say no to our favorite foods. It takes even more discipline to prepare and eat a balanced meal up to six times per day. It can be painful at times and you'll find yourself giving in. We all mess up from time to time. I know for me, I may forget to eat on time or I may even forget to bring food with me. This leads to hunger which leads to a chemical-driven impulse to eat whatever we can get our hands on and unfortunately for us, fast food is just a turn of the steering wheel away.
I can tell you from experience that a donut or a cheeseburger only tastes good for a very short time. The pleasure we get from that junk is quickly replaced by guilt and frustration. Frustration that stems from having given in, from being momentarily weak-willed. From being "beaten" by a vice. The pain or embarrasment we may feel when it comes time to "take it off" at the pool, at home or anywhere else is just not worth the short-lived pleasure we got when we gave in. It's not worth it when you get your bloodwork done at your next physical and the doctor looks at you over his glasses as he tells you your cholesterol is too high. It's not worth it when you can't seem to slip on those pants that fit just last year.
So what are you going to do? Are you going to give in to that cake? That pizza? Are you going to skip your fish-oil capsules lamenting "I have to take SIX of these every DAY!"? Will you say "no thanks" to that beer or frozen mudslide? Will you fight your cravings? Or will you go along with the masses and give in? Will you stand out from the crowd with the ability to resist temptation?
It's your choice. And it IS a choice. A choice to better yourself, your health, your appearance. A choice to be healthier, to live longer, to avoid the doctor's office.
Say yes and give in or say no and reap the benefits... how will you choose?
There's one problem though, and it's a BIG one. There are another 23 hours in the day in which that dedication, that enthusiasm can begin to slip away. There are meals to plan, water to drink, vitamins and other supplements to take, foods we need to eat and avoid, cardiovascualar work and stretching we need to get done.
As a trainer, I only have two to four hours per week where I have some control as it realtes to achieveing your goals. It's up to the individual to keep those reigns tight the rest of the day and keep him or herself on track. You must assume that control. You must take over after and between those training sessions.
Maintaining that discipline 'aint easy however. Not for me and not for you. It takes a special kind of restraint to say no to our favorite foods. It takes even more discipline to prepare and eat a balanced meal up to six times per day. It can be painful at times and you'll find yourself giving in. We all mess up from time to time. I know for me, I may forget to eat on time or I may even forget to bring food with me. This leads to hunger which leads to a chemical-driven impulse to eat whatever we can get our hands on and unfortunately for us, fast food is just a turn of the steering wheel away.
I can tell you from experience that a donut or a cheeseburger only tastes good for a very short time. The pleasure we get from that junk is quickly replaced by guilt and frustration. Frustration that stems from having given in, from being momentarily weak-willed. From being "beaten" by a vice. The pain or embarrasment we may feel when it comes time to "take it off" at the pool, at home or anywhere else is just not worth the short-lived pleasure we got when we gave in. It's not worth it when you get your bloodwork done at your next physical and the doctor looks at you over his glasses as he tells you your cholesterol is too high. It's not worth it when you can't seem to slip on those pants that fit just last year.
So what are you going to do? Are you going to give in to that cake? That pizza? Are you going to skip your fish-oil capsules lamenting "I have to take SIX of these every DAY!"? Will you say "no thanks" to that beer or frozen mudslide? Will you fight your cravings? Or will you go along with the masses and give in? Will you stand out from the crowd with the ability to resist temptation?
It's your choice. And it IS a choice. A choice to better yourself, your health, your appearance. A choice to be healthier, to live longer, to avoid the doctor's office.
Say yes and give in or say no and reap the benefits... how will you choose?
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