MOVE IT PEOPLE!


Get up and move people! Make the time to EXERCISE! Stop making excuses!….


There are three equally important components of good health: Exercise; Nutrition; Rest and Recovery.


EXERCISE not only produces physical change, but also improves self confidence and self esteem. When you exercise, the harder you work, the more you move, your brain triggers the release of ‘feel good’ hormones called endorphins. You will have achieved a sense of accomplishment for having completed yet another challenge. Exercise helps with weight control, increases bone and muscle strength, and reduces the risk of heart disease, diabetes, stroke, high blood pressure and certain cancers.


Good NUTRITION is absolutely essential to optimum health. Healthy eating does not mean boring, uninteresting foods. Cut the junk people…Keep it real! Choose foods that are rich in nutrients - fruits, vegetables, whole grains, lean meats, and dairy. Good nutrition helps to lower cholesterol, reduce high blood pressure, boost your immune system, reduce the risk of certain cancers.

Typically, a daily meal plan should comprise 4 or 5 meals including snacks. Given that there are so many weight loss plans that promote low calorie consumption, and lengthy intervals between meals, I still believe in having breakfast and eating at regular intervals. Having breakfast lessens the likelihood of excessive calorie consumption throughout the day.

It takes 24 to 48 hours for a muscle group to fully RECOVER from microscopic tears that occur during a worthwhile strength training session. This time of REST is when the magic (ie. muscle growth) happens. Scar tissue is formed over the muscle to repair micro tears, thus resulting in increased muscle mass (size). Increased muscle mass increases fat burn. Allowing your body time to recover prevents injury and alleviates muscle soreness.

My weekly training schedule is usually 4 to 5 days on / 2 to 3 days off. I train legs twice weekly, allowing 3 days of recovery between each leg day; upper body once or twice weekly depending on my workout plan; stretch

or HIIT (or both) once weekly.


The key to youthfulness, happiness, and longevity my friends; is Exercise, Proper Nutrition and Recovery. Choose the activity that you most enjoy. Work out with a friend. Choose Nutrient-dense foods; stay away from processed foods; keep hydrated.

Allow adequate Rest and Recovery between workout sessions.


Live mindfully. Take care of your bodies, it’s the only one you’ve got.


What do you do to motivate yourself to Move? Comment below!


Keep it REAL…Stay FOCUSED…Be STRONG