Now That I Have To Eat Salads, Any Suggestions?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Now That I Have To Eat Salads, Any Suggestions?

When people resolve to lose weight, they know snacks and junk foods will have to be eliminated and replaced with salads and fruit. In order to stay on such a dietetic resolution it is imperative that the meals be enjoyed.

Of course, it’s easy as pie to peel a banana or grab an apple and enjoy the delicious flavors of these and several other fruits without the hassle of preparation. However, everyone knows that we still need our vegetables as some nutrients which may be lacking in fruits are very much more present in these substances.

 

Moreover, when it comes to weight loss, as we detoxify with exercise and diet, it is imperative that the body is nourished and provided with as much essential substances as possible to maintain adequate health and wellness. These are abundant in green leaves and vegetables and in addition to this; these substances possess the fibrous qualities to serve as intestinal brooms for ridding the body of excess debris.

But how many people do you know that just grab plain lettuce or cabbage and chew on these items like rabbits? Even if you came across someone so inclined, I bet you they wouldn’t last long on such a practice. But still we need the vegetables. So how does one ensure to get them and enjoy them as we go on a weight loss diet?

Perhaps the tastiest and most creative way will be by eating salads.
Now, to enjoy them and to be able to have fun making them on your own for saving money and knowing exactly what is in your meal, here are some tips and recipes that should come in handy.

Ensure to chop the base vegetables all to the same size to allow the flavors to intermingle. When making for the whole family you can double the ingredients in the recipes and increase the vegetables.

Great choices for base vegetables for salads are Lettuce, Cabbage and Kale.
You can augment these with fruit vegetables like Cucumber, bell peppers, tomatoes etc or root vegetables like carrots or plain celery.

For a dressing, you can use any choice of the following to enjoy your salads while you go on a diet for weight loss

1. Tom-Avo
-2 organic Roma or Hot House tomatoes
-2 big Avocadoes (pitted)
-2 tsp orange juice (freshly squeezed) 2 oz of water

Serving Suggestion: Chop some Red Cabbage say a cup or less finely and sprinkle into the soup
2. The Real Ranch Dressing:
-2 medium sized tomatoes
-2 young coconuts
-1/2 tsp of salt
-6 organic sun dried tomatoes
-I stalk of Celery
-1 tbs of lemon juice (optional)

Blend all and use as a dressing for a lettuce based salad. (Note: I recommend using one base leafy vegetable at a time, if desired a fruit veggie like cucumbers or organic bell peppers can be used along with shredded carrots)

3. Guacamole:
-2 avocadoes
-2 medium tomatoes
-1/2 orange
-Sea salt to taste
Process everything in your food processor.
I would say this can be an excellent first food for a child in the evenings. Serve in lettuce leaves or largely cut cabbage leaves a la Tortilla chips and dips.

4. Dress Down Dressing:
-1/2 lemon
-2-3 avocadoes
-Sea Salt to taste
-1/2 cup water

With the suggestions above, now that you may have to include more salads and vegetables into your diet for a safe and healthy weight loss, these delicious recipes will ensure that you not only enjoy how you make your meals but most importantly that they taste good. This way you can stay on your weight loss program and still not compromise tasty meals per-se.

Well, enjoy your salads and have fun working out later on.

Have A Great Day!

Thomas Wallace

 

P.S.  Please check out this comprehensive blog post on 127 Weight Loss Tips for a   Fit & Healthy Body.

Exercise and Stress

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Exercise And Stress

man and woman stretchingEven though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily work outs will not only make you healthier in general, but it can also diminish the effects of stress on your body as well.

Think about all the times you have heard someone say “the doctor says it’s stress related”. Normally people will laugh it off, concluding that doctors
say that when they don’t know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases.

man and woman doing squats togetherTo help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching
and walking. There’s really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits.

If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you’ll be fine.

woman stretching before working out.As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick
or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders.

If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable.

In many people’s opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes.

woman walking with her dogThere are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress.

If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.

Hope This Helps

Thomas Wallace

 

 

A Brief Glance At How My Lead System Pro Works

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

My Lead System Pro or MLSP is a kind of marketing system, which operates by attracting Attraction, Conversion, Retention Business Concept Stock Photospeople to buy into a business. This system adopted the attraction principles to create the system, resources, and tools to market one’s own business. This system can be used by practically anyone for any type of business.

The Goal of MLSP

The main goal of the lead system is to get leads which are potential customers that can buy the company’s products, promote sales or get others to sell the products. MLSP or my lead system pro is not a type of software that generates leads. It is a system that provides training on Internet marketing. It helps businesses to reach more clients by providing the necessary tools, resources, and system. For example, this lead system helps online marketers and businesses maximize social media (e.g., Facebook, Instagram, Twitter, etc), solo ads, blogging and paid advertising to improve business. Any training needed to get a business ahead of the competitors is provided by MLSP. Also, this system helps businesses to attract their target market. Using simple ads and webpages is not enough. In today’s world of commerce, competition is very tough. To get ahead, a business needs to amp its game; MLSP can help.

Inbound Marketing Royalty Free Stock Photography

How MLSP Works

MLSP or My Lead System Pro helps a business to become the magnet. Instead of the business going after target markets, MLSP helps to make the target market seek out the business. This is the power of attraction principle that MLSP uses.

Aside from merely attracting target clients, MLSP utilizes the concept of leading value. This means that target clients see the business as an expert on a particular area. With this view, a business is able to inspire confidence and trustworthiness. People would see the business as a valuable source of information. Clients are more likely to buy into the business if they see it as a professional, legitimate, and reliable company. This will also attract people who are also interested in running an online business. These people can help boost a business to success. Business-minded people are highly motivated, willing to commit and are driven to succeed. These are critical qualities that any company should have within their system in order to prosper.

By establishing a business as the leader in online marketing, business- minded people will seek this business out. These people are often looking for a leader to guide them. These people are willing to put their time and effort and do everything it takes to achieve success. Their potential can be tapped into once they are within a business’ lead system.

Climb to Business Success/eps Royalty Free Stock ImagesProfits are earned in different ways. Commissions are at 100% for each campaign sold. There is also residual income from each online marketer that signs up for my lead system pro membership. Each month, a business gets a certain amount as long as the recruited business or marketer retains the MLSP membership.

MLSP works by enhancing a business through contact and networks. It generates profits through campaign selling and inviting more members. It also promotes profit by attracting other people to join the business.

Have A Great Day!

Thomas Wallace

 

Natural Ways to Reduce Stress

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Natural Ways to Reduce Stress

What is the stress in your life? Are you having trouble coping? You might need help in managing your stress, but want to avoid medications. Here are some natural things you can do to help manage your stress.

1. Meditate

Meditation may help reduce stress, and it does not involve any medication. One Woman meditating at her deskof the nice things about meditation is the “me time” you get while practicing it. The meditation itself helps focus the mind and relax the body. There are various types of meditation.

Qigong is a form of Chinese meditation that emphasizes the “qi” – your life force or life energy. With calm, focused breathing you are said to achieve a peaceful mental state. Another technique is to repeat a mantra, a key phrase that you can say over and over to bring a sense of calm and peace.

One helpful form of meditation for chronic stress sufferers is “mindful meditation.” In this sort of meditation, you learn how to live in the present and focus on the now. This may help with chronic stressors that are long term, and that may seem overwhelming.

2. Stretching

Stretching is said to ease the tension out of the body. Combining stretching with meditation, as in Qigong and Yoga, can be especially beneficial, as both mind and body are targeted. Stretching helps relax tight muscles and realign the joints. You might consider Yoga or a martial arts class – being with other people and getting out may help relieve your stress, too.

3. Exercise

Stress is said to result in toxin build-up in your body, perhaps because of how it affects circulation and digestion. Exercise gets you blood moving, which aids couple exercising at the parktoxin elimination. Exercise also strengthens muscles and moves the joints. All of this can help “work out” your stress, and minimize stress-related weight gain.

4. Herbal teas

Herbal teas are generally inexpensive and widely available. You can sip them throughout the day, at key points during the day, and before going to bed. Chamomile tea can be helpful, as can lemon balm or catnip tea. If you like, look for a tea made from a blend of relaxing herbs in your local grocery or health food store.

5. Eat well

Good nutrition is essential for dealing with stress. Vitamin C, magnesium, eat well and live well - pictures of fruits and veggiescalcium, potassium, and Vitamin D are especially important in helping the body handle stress. Studies show that Vitamin C helps boost the immune system, and magnesium is important in muscle relaxation and nerve function. Calcium, potassium, and Vitamin D are vital for bone health and muscle function.

Consider taking a good-quality vitamin supplement, but also eat as many vitamin-rich foods as possible. Emphasize fresh fruits, vegetables, and whole grains.

Happy New Year and Get Rid of That STRESS!

Thomas Wallace

Develop Self-Discipline To Get Fit and Wealthy In Record Time

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Develop Self-Discipline To Get Fit and Wealthy In Record Time

 

Self-discipline can be summarized in one sentence – “It’s choosing between what you want now and what you want most. In order to succeed in your business in Increase your self disciplineany endeavor in life, self-discipline is of utmost importance.

There will be temptations that beset you at every turn. There will be days when every bone in your body tells you to skip that workout or take a break from work. Are you going to give in to them?

Self-discipline is about not letting these temptations and limiting thoughts deter you from doing what you need to do. It will keep you on track and when you’re feeling like binge eating or slacking off in front of the couch, self-discipline will make you rein in your thoughts and give you the grim determination to do what’s right for you to achieve your goals.

If you looked at any of the most successful people, you realize that they sacrificed a lot to get to where they were. Their compliance rate was high. If they needed to do ten things, they’d do all ten. Not nine. Not seven.

All Ten.

That’s self-discipline. You want to be like them and this article will give you a few tips that will help you stay focused and control your mind. Once you learn to respect yourself and your efforts, your life will change tremendously.

  • Remove Temptations

Do NOT tempt yourself. Far too many people overestimate their will power. If you’re on diet, empty your fridge of all processed foods and junk food. Only keep healthy foods inside.

If you ever have food cravings in the middle of the night, you won’t have anything unhealthy to binge on. You’ll be much more likely to stay on track with your diet.

The same applies to your work. Do not log into Facebook or turn on the TV just to have background noise. You will end up distracted and lose precious time that could have been better used to build your business.

  • Remind Yourself Why

In a second’s decision your destiny is made. Whenever you are faced with a It Starts with youtemptation, ask yourself why you started on your goals. What are you hoping to achieve?

Then ask yourself if you action is going to help or hurt you. If you were to do this every single time you are about to do something you know you shouldn’t, you will have much more self-discipline.

  • Reward Yourself

All work and no play makes Jack a dull boy. Reward yourself when you stay on track. If you’re on a diet, and you watch your calories successfully for a week, treat yourself to a movie or buy something to reward your efforts.

Do not buy cake and gorge yourself though. Don’t reward yourself with food. You’re not a household pet. Your rewards should not detract you from your goals.

  • Roll With The Punches

It’s inevitable to slip up now and then. If you eat something you shouldn’t or you go to the pub with friends when you should have been working on your online business, that’s a slip up.

Acknowledge it and tell yourself you won’t repeat your mistake. Realign yourself with your goal and keep moving forward. Do not toss your entire diet just because you slipped up once.

  • Action Cures Inertia

No matter how ‘not in the mood’ you are in, always do something small that gets you started. Don’t feel like hitting the treadmill for 30 minutes? Just do 5 minutes Two notebooks with action plan written on the sidesthen. Once you get up and start doing it, you’ll probably complete all 30 minutes.

The key is to overcome your inertia. This is the biggest obstacle to progress. A rolling stone gathers no moss. Momentum is your best friend. Keep it going even if it means doing less than you’re supposed to. You’ll do your best once you start.

Now that you are armed with these 5 tips, do apply them and you will see rewards. Always remember that self-discipline is the bridge between goals and accomplishments and if you don’t rule your mind, it will rule you.

“With self-discipline most anything is possible.” – Theodore Roosevelt

Have A Great Day

Thomas Wallace

Milk Products That Fight Fat

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Milk Products That Fight Fat

Most of you who are on diet are trying to use less milk. But this strategy might be Different bottles of milkinaccurate cutting of milk may increase your amount of fats. How does this work? The reason is obvious- lack of calcium slows down combustion of fats. If there is not enough of calcium the effect of ferments, who combust fats, slows down. It is known that daily limit of calcium is about 800mg (this is about 0.5litre of milk).

Calcium in other products:
100 g of milk, yogurt – 125mg;
100g of curd – 150mg;
100g of melted cheese – 740mg;
100g of ferment cheese – 1024mg;

Thus during the day you should have about 3 glasses of milk products: kefir, sour milk, and yogurt. Buttermilk is good for digestive system and it is low calorie. Don’t use cream as it is high calorie and fat product.

1 tablespoon of cream (30%) – 32kcal;
1 tablespoon of cream (10%) – 13kcal;
1 tablespoon of sour cream (30%) – 32kcal;
1 tablespoon of sour cream (10%) – 13kcal;
1 tablespoon of low fat curd – 23kcal;
1 tablespoon of 20% curd – 35kcal;
1 tablespoon of 40% curd – 50kcal;

Express Milk Diet

If you are milk lover and have strong will, we suggest you 3 day diet. You should pink and white milk glasslose up to 2 pounds or kilo’s. It is not recommended to follow this diet longer. If you want to limit calories- chose 1 – 2.5% fat milk. Always drink additional liquids (about 1.5 liter of green mint tea, without sugar, gas free mineral water). You can have couple slices of black bread additionally.

Day Menu:

Breakfast: boiled egg and one glass of milk;
Lunch: half glass of milk;
Dinner: 200g potatoes boiled in water without salt and butter and one glass of milk;
Supper: one glass of milk.

Exercise For Diabetics

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Exercise For Diabetics

The most common types of diabetes are known as Type 1 and Type 2. The Type 1 diabetes, which is also known as adolescent diabetes, differs from Type 2
in the sense that the body will stop producing insulin altogether. Type 2 diabetes is normally diagnosed in older adults and occurs as the body
stops producing enough insulin or the individual becomes resistant to their own body insulin.

No matter what form of diabetes it is, you’ll lose your ability to adequately utilize sugar. The blood sugar levels will increase due to the body’s
difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including diet,
exercise, and medication.

As a whole, exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. Those that have Type 1 will find regular
exercise helps to maintain insulin sensitivity, helps to prevent the accumulation of excess weight, and also increases the use of glucose by muscles.
Although there is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2 diabetes.

The things to consider when you attempt to prevent the onset of Type 2 diabetes are regular exercise supplementation with vitamins and herbs that will
help to prevent insulin resistance and proper control of weight.

Lowering Blood Sugar Levels

Not only with exercise help directly with diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but it will also
help minimize several of the complications that can occur in a diabetic individual. Research has shown that walking 30 minutes each day can
diminish the possibility of developing Type 2  diabetes.

Almost all diabetics tend to develop circulatory problems and exercise can help lower blood pressure and improve circulation throughout the
body. Seeing as how people with diabetes tend to have poor blood flow to their lower areas and feet, better circulation is a great benefit.

Benefits of Exercise Outweigh The Risks

Even though there are risks associated with  exercise, the potential benefits will outweigh the risks. Exercise does indeed lower blood sugar
levels, so those with diabetes should measure their blood sugar both before and after they exercise. Since your body uses more sugar while
you exercise and makes you more sensitive to  insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia as a result.

Whenever you exercise, it is important to let others know that you are diabetic. They should also be informed about what they should do in
case of hypoglycemia. To be on the safe side, you should always carry candy or fruit juice with you to treat low blood sugar when it occurs.

During and after you have exercised, you should pay very close attention about how you feel, since rapid heart beat, increased sweating, feeling
shaky, or hunger can signal that your blood sugar levels are getting too low.

With diabetic management and treatment, exercise is very important. Exercise will help with blood sugar control when the muscles use more glucose and
the body becomes more sensitive to insulin.  Exercise will also help to prevent and minimize common diabetic complications which include heart
problems, high blood pressure, and circulatory deficiencies.

Exercise Needs To Be A Part Of Your Daily Routine

If you are a diabetic, as doctors say exercise should be part of
your daily routine. You should always exercise at a slow pace and never overdo it. Also, you should be sure to exercise around people you know
or at a gym, so there will always be people around you in case something goes wrong. Being a diabetic doesn’t have to hinder your life or your
performance, as exercise can help you get your life back on track and heading in the right direction -the healthy direction.

Have A Great Day!

Thomas Wallace

 

Things to Consider When Buying Home Fitness Equipment

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Things to Consider When Buying Home Fitness Equipment

There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home fitness equipment vary and you should always have one good reason to buy it. Don’t believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.

Do You Really Need It?

Do you need it? The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipment that are aligned to your interests.

Can You Really Afford It?

Can you afford it? Don’t be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipment are never an assurance that you will use them or that they are effective for you. Always consider how much are you willing to pay for certain equipment. Also ask yourself if it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.

Check Out Used Equipment

You may also want to check out for some used equipment. Most of the time, this is where you find a better deal. You can even find equipment that do not seem to have been used at a very low rate. Or you can find the equipment three months old but the price is almost half the original.

Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.

Is It Safe?

Is it safe for you? If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.

It also suggested that you first consider if a gym near you already has that equipment. You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.

Buying fitness equipment should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.

Have A Great Day!

Thomas Wallace

Oatmeal – The Most Powerful Breakfast for Weight Loss

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Oatmeal – The Most Powerful Breakfast for Weight Loss

Did you know that simply eating breakfast raises your metabolism by 10 percent? Oatmeal is one of the most powerful breakfast foods of them all. If you are looking to get your body in great shape, you should incorporate this as a staple food in your diet.

Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity.

If you want to add some powerful antioxidants to your oatmeal, simply throw on some blueberries and raspberries. These delicious fruits are packed with antioxidants that fight against heart disease, cancer, and a multitude of other ailments. Blueberries have also been proven to preserve vision. This powerful fruit rated highest in antioxidants among over 40 fruits and vegetables.

What more could you ask out of the first meal of your day? However, oatmeal doesn’t just have to be for breakfast. You can use it a couple hours before you exercise to energize your workout. You can even include oatmeal in your smoothies. It is also a wonderful addition to muffins and even as a covering for chicken breasts.

Keep in mind that you must buy the unsweetened, unflavored variety. To spice it up a little, you can use bananas, berries, or milk. The downfall of pre-flavored oatmeal is that it often comes loaded with sugar calories. So, stick to the good stuff.

If you’re looking for oatmeal with a little more texture, you can try out the steel-cut oat variety. Although this type does take a little longer to cook, I find that it is well worth the wait. They have a somewhat chewier texture and heartier flavor than rolled oats. Once you try this variety, you may never go back.

If your having trouble with late night binges, have a bowl of oatmeal instead. This will help squash your cravings. Not to mention, you’ll be avoiding any junk food or empty calories.

If your looking to get in the best shape of your life, I suggest your alternate your morning meals between oatmeal on one day and have eggs and meat on another. This will put your fat-burning into overdrive.

Have A Great Day!

Thomas Wallace

Free Weights VS Weight Machines

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Free Weights VS Weight Machines

Something you need to keep in mind and never forget
is that when you exercise, you are training for
life. You still may spend an hour a day in the
gym, although that will still leave another 23 hours
or so for your muscles to function without using
any fancy equipment.

Whenever you do any type of exercise, the movement
of your body during the exercise is known as the
range of motion. The more difficult the range of
motion is, the more effective the exercise will be,
because your body has to work twice as hard to
perform the movement.

Take for the instance the classic dumbbell bicep
curl. If you aren’t familiar with the exercise,
it is performed by standing up straight with your
palms facing forward, and a pair of dumbbells held
down by your sides. You’ll contract your biceps
to bring the dumbbells up to your shoulder height,
then repeat the exercise as many times as you wish.

Using that same movement for exercise on a bicep
curl machine, you should sit down, brace your
upper arms on a pad, grasp 2 handles that are in
front of you, then perform the same movement as
above to move the handles in an upward motion.

Now, looking at the muscle contractions in this
exercise, you are contracting essentially your
biceps if you are using the curl machine, and
that is pretty much all you are doing. When you
use the machine you are sitting down, which will
limit just how much your shoulders give. The
machine has several muscles used in this
exercise limited to the biceps, as well as
the muscles in your forearms and fingers.

Most of the time, when using machine weights, you
will always be limited as to what type of exercise
you can perform. You must always follow a strict
procedure, which is pretty much the same with
free weights. Unlike free weights, machine
weights offer a certain degree of resistance.

One of the best thing about free weights is the
fact that you move a little chuck around to
select the weight you want to use. Instead
of dragging it over to your exercise area,
you simply select it on the machine. When
you are tired during a workout, this can be
a blessing.

A lot of people argue in the fact that free
weights are the best for your body. While this
is normally true, many people out there feel that
machine weights are the best. There are pros
and cons with both machines, although free
weights have been around a lot longer and have
been proven time after time to achieve dramatic
results.

Body builders for example, have used free
weights over the years to build very impressive
bodies. If you ask most of them about machine
weights, they would probably laugh at you and
tell you that you need to quit joking around.

In a nutshell, free weights will use more of your
muscles than the machines do, which makes them
more effective overall. This doesn’t mean
that the machines are a waste of time, as they
offer some great advantages. In some cases,
it is best to stabilize the muscles that are
being used in a movement, which is where machines
are the best to use.  (Especially if you’re older.)

The decision on which to use for you should be
based on what you hope to achieve with lifting
weights and where you plan to use the equipment,
such as home or at a gym. Both systems are
great for your body, although the free weights
are best to use if you want the best possible
workout, and always ensure that your muscles
are getting the right workouts they need.

Happy Summer!

Thomas Wallace, Cancer Survivor