Why does growing older make a difference in our workouts?

Why at a much younger age was I able to maintain and build muscle mass with half the effort that I put in to my workouts now?

Why does nutrition make a difference to me now more than ever?

My son and I work out together whenever possible.

The difference between us is that his body is thriving with the needed ingredients it needs to get great results when my body is screaming for help!

The truth is that age sucks and we can ether give up or educate ourselves on how to get the most out of our workouts.

Here is an awesome article from Jonathon Clinthorne on what our older bodies need as we grow older.

Top Supplements For Maintaining Muscle Mass in Older Adults 

The loss of muscle mass and strength is a common occurrence during the aging process. In fact, it is estimated that most people lose between 1-2% of their muscle mass each year after the age of 50, and this accelerates after the age of 60.1This loss of muscle mass is even more pronounced in the elderly with diabetes or cardiovascular disease. It’s also an ever increasing public health concern because of the risk for falls, injury and decline in quality of life.2 That’s why many researchers are looking at different ways to slow the loss of muscle mass that occurs as we age. This research has shed light on many important nutrients that are critical for helping to support muscle tissue throughout our lifespan. These nutrients include: 

 Branched Chain Amino Acids (BCAAs) 

The BCAAs–leucine, isoleucine, and valine–are essential amino acids (meaning that the body cannot make them and they must be obtained through the diet or supplements) that have a unique biological effect in the body. In general, amino acids serve as building blocks for proteins and neurotransmitters in our bodies; BCAAs, in addition, stimulate the biochemical pathway that tells muscles to grow and also prevent muscles from being broken down. 3 When combined with resistance training, BCAAs increase testosterone levels and decrease stress hormones.4 Leucine is considered the most important of these amino acids, but they are all important. 5 

 HMB

 Also known as beta-hydroxy-beta-methylbutyrate, HMB is a nutrient that is similar to leucine and acts in both a similar and a unique fashion in the body.6 Studies show HMB helps to reduce the muscle loss caused by stress hormones, which often increase as we age.7 

 Antioxidants 

 One reason people seem to lose muscle mass as they age is the production of reactive oxygen species (ROS), which cause the production of inflammatory signaling molecules in the body and muscle tissue breakdown.8 Luckily, vitamin C, vitamin E, and carotenoids (lutein, zeaxanthin, beta-carotene, lycopene, astaxanthin) have been shown in several studies to quench free radicals and support healthy muscle mass in aged populations. 9 1o Because omega-3-containing fish oils also have inflammation-modulating capacity, they are another tool to support healthy muscle mass.11 

 Vitamin D 

 Vitamin D deficiency is very common in the population in general; in older people, this is compounded by the fact that the metabolic conversion of vitamin D into its active form decreases as we age.12 Not only is vitamin D important for supporting muscle strength, a low level of vitamin D is associated with increased risk of falls, low bone mineral density and poor immune function. 13 Indeed, vitamin D supplementation has been found to decrease the likelihood of falls in the elderly and has been demonstrated to improve physical performance and strength in numerous studies.14 While these supplements can help maintain healthy muscle mass during the aging process, it is also important to make sure to get regular physical activity and to consume adequate calories.15 Making smoothies and meal replacement shakes is a great way to pack in adequate protein, nutrient-dense fruits and vegetables, and healthy fats. 

Jonathan

Clinthorne

 NOTHING IN THIS WEBSITE IS INTENDED AS, OR SHOULD BE CONSTRUED AS, MEDICAL ADVICE. ANY HEALTHCARE AND/OR NUTRITIONAL MATERIAL CONTAINED IN THIS WEBSITE IS FOR CONSUMER INFORMATIONAL AND EDUCATIONAL PURPOSES ONLY. SUCH MATERIAL IS NOT INTENDED AS MEDICAL ADVICE FOR CONDITIONS OR TREATMENT, NOR IS IT INTENDED AS A SUBSTITUTE FOR A MEDICAL EXAMINATION BY A HEALTHCARE PROFESSIONAL. CONSUMERS SHOULD CONSULT THEIR OWN HEALTH CARE PROFESSIONALS FOR INDIVIDUAL MEDICAL RECOMMENDATIONS.

References

[1]Walters DL, Baumgartner RN, Garry PJ, Vellas B. Advantages of dietary, exercise-related, and therapeutic interventions to prevent and treat sarcopenia in adult patients: an update. Clinical Interventions in Aging. 2010. 5: 259-270

[2]Rodneanelli M, Faliva M, Monteferrario F, Peroni G, Repaci E, Allieri F, Perna S. Novel Insights on Nutrient Management of Sarcopenia in Elderly. Biomed Research International. 2015. 524948: 1-14

[3]Kramer IF, Poeze M, Luiking YC, et al. Basal and post-prandial muscle protein synthesis rates are not reduced in sarcopenic elderly. Clin Nutr. 2014. 33:S127

[4]Sharp CP, Pearson DR. Amino acid supplements and recovery from high-intensity resistance training. Journal of Strength and Conditioning Research. 2010. 24 (4): 1125-1130

[5]Layman DK. The role of leucine in weight loss diets and glucose homeostasis. Journal of Nutrition. 2003. 133(1): 261S-267S

[6]Nissen SL, Abumrad NN. Nutritional role of the leucine metabolite β-Hydroxy-β-Methylbutyrate (HMB). Jouranl of Nutritional Biochemistry. 2011. 40(4): 1015-1025

[7]Giron MD, VIlchez JD, Shreeram S, et al. β-Hydroxy-β-Methylbutyrate (HMB) normalizes dexamethasone-induced autophagy-lysosomal pathway in skeletal muscle. PLoS One. 2015. 10 (2):e0117520

[8]Schaap LA, Pluijm SMF, Deeg DJH, Visser M. Inflammatory markers and loss of muscle mass (sarcopenia) and strength. The American Journal of Medicine. 2006. 119(6): e9-e17

[9]Semba RD, Laurentani F, Ferrucci L. Carotenoids as protection against sarcopenia in older adults. Archives of Biochemistry and Biophysics. 2007. 458(2): 141-145

[10]Semab RD, Blaum C, Guralnik JM, Moncrief DT, Ricks MO, Fried LP. Carotenoid and vitamin E status are associated with indicators of sarcopenia among older women living in the community. Aging Clinical and Experimental Research. 2003. 15(6): 482-487

[11]Fetterman JW, Zdanowicz MM. Therapeutic potential of n-3 polyunsaturated fatty acids in disease. The American Jouranl of Health-system Pharmacy. 2009. 66(13): 1169-1179

[12]Gallagher JC, Riggs BL, Eisman J, et al. Intestinal calcium absorption and serum vitamin D metabolites in normal subjects and osteoporotic patients. Effect of age and dietary calcium. Journal of Clinical Investigation. 1979. 64(3): 729-736

[13]Rodneanelli M, Faliva M, Monteferrario F, Peroni G, Repaci E, Allieri F, Perna S. Novel Insights on Nutrient Management of Sarcopenia in Elderly. Biomed Research International. 2015. 524948: 1-14

[14]Muir SW, Montero-Odasso M. Effect of vitamin D supplementation on muscle strength, gain and balance in older adults: a systemic review and meta-analysis. Journal of the American Geriatrics Society. 2011. 59(12): 2291-2300

[15]Calvani R, Miccheli A, Landi F, et al. Current nutritional recommendations and novel dietary strategies to manage sarcopenia. J Frailty Aging. 2013. 2(1):38-52

Reach Out To Us!

Congratulations, we are so glad you have decided to make a life change like we did regardless of your age. If you want muscle tone, add muscle or just want to fight getting older, you have made the first step of getting out of you comfort zone. YES you still can build muscle, YES you still can get in shape, YES knowledge is the most successful way to make it happen! If you have made so many attempts to get back in shape and feel that you have failed please DO NOT BLAME YOURSELF! Lack of knowledge is the first step to failure. Because you lacked the knowledge you didn't stand a chance to make you goals happen. We can give you that knowledge and show you how to make it a lifestyle as we did. Teresa and I are in our mid 50s and as healthy as we were in our 20s! Your next step is to get a hold of us! Be sure you want this for yourself and no one else before you contact us. We are serious about helping you but you must want to help yourself ! 

Before you ask we ARE NOT going to charge you anything to contact us.

Ok, now your ready, make the next move by contacting us.
You can do this!!!

Teresa and I are here to help others because we know without the knowledge we have acquired it will be almost impossible to achieve your goals.

You can Text us at 330-795-0041 or email at tjteri73@yahoo.com or tlspencer1@yahoo.com

You can request a conversation with Teresa or Myself by filling out the "Contact Us!" or "Ask A Question".

CLICK THE PLAY BUTTON TO GET THE TIME OF THE NEXT LIVE BROADCAST!

If not for you, do it for others.

P90X My Story about getting old and out of shape.

My name is Terry Spencer. My life is all about God, Family, and Friends. Here is my transformation! #‎testosterone‬ ‪#‎menopause‬ ‪#‎mgl‬ ‪#‎ts‬ ‪#‎teamsuccession‬ ‪#‎rippedabs‬‪ #‎fitbody‬ ‪#‎metabolism‬

P90X

Fight the trend of obesity with P90X!

The two most recognized reasons for gaining weight is the lack of exercise and improper diet.

P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You’ll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won’t believe your results!

#p90x #p90xpics #p90xpictures

Doesn't Matter When or Where!

It doesn't matter when or where you do it.  The one thing that does matter is that you do it for you. Even if you can only workout 15 minutes a day, that's a start. DoIT FOR YOU!

#workout #doitforyou #makeithappen #getinshape #fitness #p90 #p90x

Beachbody Performance Recover!

Why you need Beachbody Performance Recover Post-Workout Formula: When you're too sore from your workouts, it's that much harder to stick with your program consistently. But when you reduce exercise-induced muscle soreness and improve strength recovery, you can recover from your workout faster—and hit the next one that much harder. Faster recovery helps you get faster results, and that's why you must take in the proper nutrients after every workout. The time-released proteins and phytonutrients in Recover maximize that critical post-workout opportunity to help reduce muscle breakdown, support muscle growth, fight exercise-induced muscle soreness, and jump-start your body's natural rebuilding process, so you can come back stronger tomorrow.* The ingredients in Recover Post-Workout Formula are scientifically shown to help:* Speed muscle recovery Combat exercise-induced muscle soreness Reduce muscle breakdown Promote lean-muscle growth Improve adaptation to exercise Improve muscle strength recovery Support muscle glycogen recovery CLICK HERE TO ORDER How to use Recover Post-Workout Formula Simply mix with water according to the label instructions, and drink within 30 minutes after exercise. Why is Recover better than other post-workout products?* Way more effective than a simple protein powder, Recover uses key ingredients scientifically shown to help accelerate muscle recovery, reduce exercise-induced muscle soreness, and improve strength recovery. It provides your muscles with a rapid and sustained supply of nutrients when your workout is over, to boost your recovery to get you ready to crush your next workout. Key phytonutrients help muscle recovery, reduce exercise-induced muscle soreness, and speed up the return of normal muscle function. Recover contains functional ingredients that have been scientifically shown to work. Other products include gimmicky ingredients at insignificant levels with no evidence that they work. Key ingredients are included at their clinically established effective dosage levels. No artificial colors, artificial flavors, artificial sweeteners, or preservatives. What are the key ingredients in Recover?* Pomegranate extract This powerful ellagitannin-rich extract is scientifically shown to promote faster muscle recovery while helping to manage exercise-induced muscle soreness. It's a natural recovery-enhancing ingredient that helps muscles return to normal strength faster, especially after intense workouts. 20 grams of high-quality protein Fast-, intermediate-, and slow-release proteins ensure a constant supply of nutrients to create the optimal environment to improve muscle recovery and promote muscle growth. Branched-chain amino acids (BCAAs) Recover also includes an ideal 2:1:1 ratio of Leucine, Isoleucine, and Valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.

30-Day Money-Back Guarantee


Still not sure if you want to come back better and stronger after tough workouts? Try Recover for 30 days. If you don't feel better sooner, recover faster, and see the results you want, simply send it back within 30 days for a full refund of the purchase price (less s&h). No risk, all reward. Guaranteed.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

**With Home Direct, you'll receive this item every 30 days, shipped directly to your door and billed to the credit card used today in the amount of $69.95 a month plus a Super Discount shipping and handling fee of only $4.00 per unit. You may cancel at any time to avoid future charges by contacting Customer Service at 1 (800) 427-3809.

Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you are pregnant, breast feeding or have any unique or special medical conditions. Keep out of reach of children.

Beachbody, LLC is the owner of the Beachbody Performance, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.

© 2015 Beachbody, LLC. All rights reserved.

NEW!!! Workout Program Access!

New Premuim Access to the most popular workouts ever created!

Click HERE learn more about what you get and how much it saves you!$$$$$

Try it for FREE HERE!

Interested in the complete PACKAGE!!! Watch this video for more on some awesome savings!!

Click HERE to learn more about the ENTIRE PACKAGE and how to order!

Hammer and Chisel is Here!

Join Teresa and Myself in Our Hammer and Chisel Workout Group! (See Below)

The most well thought out Workout and Nutrition Combination you'll ever want to try!

What is The Master's Hammer and Chisel?

If you've ever wanted to craft a defined, visually dramatic physique—the kind of body you're proud to show off—The Master's Hammer and Chisel delivers breathtaking, body-changing results in as little as 60 days. Trainers Sagi Kalev and Autumn Calabrese are sought-after experts at sculpting spectacular physiques—and they have shelves of competition prizes to prove it! Now, for the first time, they're collaborating and sharing their winning strategies with you, so you can finally build a stunning, ripped physique. 

Want to GO straight to ORDERING Hammer and Chisel? Click HERE to ORDER The Complete Package (Includes Shakeology)! You save over $80 with this pack compared to buying each item separately. Limited time only! That means when you buy Shakeology and The Master's Hammer and Chisel in this Challenge Pack, it's like getting The Master's Hammer and Chisel for just $30. It's a fact—crafting a "masterpiece" physique takes the right combination of fitness and nutrition. And with The Master's Hammer and Chisel and Shakeology Challenge Pack, you'll get an innovative resistance-training system designed to help you build a strong, sculpted body along with Shakeology, the ultra-premium nutritional shake that can help you stay healthy and reach your fitness goals even faster. You can even start streaming The Master's Hammer and Chisel workouts because your Challenge Pack includes 30 days of FREE access to Beachbody^® On Demand!

Click HERE to ORDER the Base Package !

Join Our Workout Group! 
Have fun and get into shape with Teresa and Myself!
What are the commitments for The Master’s Hammer and Chisel Challenge Group?
• Workouts are 30–40 minutes per day (6 days a week) • Take photos and measurements on Days 1 and 60 • Follow the eating plan in your Program and Nutrition Guide and use your containers • Follow the 60-Day Calendar • Commit to 60 days • Drink Shakeology® daily • Interact with your Coach and Group on Facebook®; share how you’re feeling and encourage others to reach their goals • Equipment needs: dumbbells of various weights appropriate to your strength and fitness level, a bench OR stability ball, and a chin-up bar OR resistance band with a door attachment. 
Click the "Contact Us Box" to the right and ask to join this group or one of our other workout groups!

Belly Fat Fighter!!!!

Relora Benefits for Stress and Weight Loss

By Petra Trudell, Managing Editor on Thursday, February 23, 2012

Is it possible to control stress and lose weight at the same time? Relora may seem to be the solution. This supplement has so many consumers heading to the drugstore or hopping online that manufacturers are stepping up production to meet the demands. That relora has been mentioned by Dr. Mehmet Oz on his show, "Dr. Oz," is no coincidence.

What is relora?
Relora is a natural supplement taken to relieve stress. It comes from the barks of two plants, the Magnolia officinalisand the Phellodendron amurense. These plants are native to China and are essential herbs in Traditional Chinese Medicine (TCM). Magnolia bark is used to treat a variety of ailments including menstrual cramps, indigestion, coughand asthma. The phellodendron, or "huang bai" in Chinese, has wide-ranging antibacterial and antiviral properties, especially for infections in the lower parts of the body.

Where does relora do?
Relora became popular in the Western world for its effectiveness in relieving anxiety, stress and depression. The polyphenols in the magnolia bark and the phytochemicals in the phellodendron combine to help promote relaxationand balance moods. Relora reduces stress by controlling the level of cortisol in the body and suppressing its over-production. By regulating the secretion of this anxiety-generating hormone, tension and mental pressure are lessened. Being stress-free helps individuals feel in control and therefore, be more productive.

The cortisol-stress-weight gain connection
The 2010 Stress in America survey found the link between stress and obesity is significant. Overweight or obese Americans felt more stressed than their normal-weight counterparts leading to additional weight gain.

Cortisol is a steroid hormone produced by the body’s adrenal glands. In normal quantity, cortisol supports the function of important bodily processes such as the metabolism of fats, protein and carbohydrates, blood pressure levels and normal blood sugar production. Slight increases of cortisol produce positive effects such as a boost in energy, enhanced memory and increased immunity.

Cortisol is also commonly called the “stress hormone” because there is an increase in its secretion during stressful situations, such as in the “fight or flight” response. The “fight or flight” response, the body’s automatic reaction to a perceived threat , is a type of survival technique necessary to combat stress. The relaxation response brings cortisol back to its normal level. However, in a continuous state of stress, the stress response remains at its highest level, producing chronic stress.

Chronic stress can lead to a number of illnesses, foremost among them cardiovascular diseases and obesity. The distinguishing mark of cortisol-induced obesity is its tendency to accumulate excessive fat around the waist, called visceral fat. Visceral fat and its presence has been linked to anxiety and depression, mental states related to chronic stress.

Overeating, especially foods that are high in sugar and fat, is a common coping mechanism for stress. No matter the scale of the stressful event or the cause, eating comfort foods like pizza and ice cream provides a temporary mood lift. When unhealthy eating becomes a pattern, weight gain follows, leading to obesity.

Why take relora?
With studies in the United States showing people feel they are more stressed now than ever, it’s no wonder that one third (33.8 percent) of the adult population are obese, having a body mass index (BMI) of 30 or more and 34.2 percent are overweight, with a BMI ranging from 25 to 29.9.

Considering 44 out of 100 Americans feel their stress levels have increased in the past five years, food supplements like Relora become extremely helpful. It can also be used as a sleep aid, reduce irritability and tension, and treat allergies and asthma.

Take 750 mg of relora daily, divided into two or three doses and feel the frazzled nerves and tension slip away. Some users reported relora also suppressed their appetites, although this might also be a side effect of being stress-free. There have been no reported negative reactions reported, with the most common side effects being drowsiness, which passed after two days of taking relora, and mild hypotension (a decrease of 5 mmHG in systolic blood pressure).

With the figures for obesity nearing epidemic proportions, millions are looking for a way to relieve stress. Relora may be the two-in-one answer to having a fit and healthy mind and body.

‬ ‪#‎teamsuccession‬ ‪

Get Rewarded for Working Out? What Do You Think?

By Alix Redmonde , Herald-Tribune


Having a hard time getting to the gym? You're not alone.

The President’s Council on Fitness, Sports and Nutrition website writes, “Less than 5 percent of adults participate in 30 minutes of physical activity each day.  Only one in three adults receives the recommended amount of physical activity each week.”

So, what will it take to get you to commit to exercise regularly?  How about a motivator that hits you in your wallet?

Photo provided by GymPact

Thomas Penafiel, a 26-year old Sarasota resident, found GymPactduring an online search.  The app penalizes you financially when you miss a workout by debiting your bank account.  He has used other health and fitness apps and was impressed with GymPact’s favorable reviews.

“My main issue was not going to the gym because there wasn’t any incentive,” he said.  “Nobody wants to have to pay for not going to the gym and seeing the deduction in my bank account for not going was enough motivation to get off my butt.”

Penafiel has more excuses than most people for having a hard time getting to gym: He is employed full time in IT administration and is also a full-time student.  But after missing a workout, the GymPact app overrode any excuses he could make to himself.

“I never felt so guilty in my life for not going to the gym, especially when I looked at my bank account," he said.

He has not missed another work out.

When GymPact users sign up, they determine how many days a week they will work out and how much money they will pay when they miss a work out.

The app offers more than a penalty for not working out. Those that keep their commitment are paid a small sum among a pool dividing the payments of non-exercisers.

If you don’t have a gym membership the app allows you to work out at home.  All you have to do is turn on a specific mode, your phone detects your movement and reports it back to the app.   It then calculates how many minutes you worked out.

You have to exercise for a minimum of  30 minutes for the app to count your workout.  If you are participating in a sport that is longer in duration but has resting times in-between, the app only calculates the time during which you are active.  Penafiel even uses it for golf as it detects his swing and walking the fairways.

The app is free.  You enter your credit card or pay pal information and are rewarded for keeping your commitments.   You are only charged if you break your pact.“It’s extremely easy,” he explained. “You just hit a big blue button on the interface when you get to the gym.   There is a GPS that makes sure you’re actually at the gym and once you check in you have to be there for the minimum amount of time you set in your app, then you check out and go home.”

Marissa Window, GymPact marketing lead said, "We find the financial incentives have really helped individuals stick to their fitness goals.  Our users make it on average to 90 percent of the days they commit."

It seems to be working for Penafiel.  Since he joined in mid-January he has been working out regularly at his condo gym and at work.

This is an interesting Article! What Do You Think??  Would this motivate you to Workout?

When Do You Reach Success?

#success #howtobesuccessful #startingabusiness #achieving #reachinggoals #reachsuccess

Popcorn a Healthy Snack?

Air-popped popcorn is a healthful snack. Buttery, salty popcorn is not a healthy snack; it’s loaded with fats, sodium and unnecessary calories. That doesn’t mean all popcorn is bad, though. Without unhealthy additions, popcorn is an ideal snack that has few calories and a lot of fiber. Fiber slows digestion, which prolongs fullness and holds you over until your next meal. 

Popping - To make popcorn healthful, you need to start with plain popcorn kernels. They’re sold in bulk at most grocery stores. Don’t be intimidated by popping your own kernels -- it’s easy to do. Place them in a brown paper bag, roll the top closed and microwave the popcorn as you would commercial popcorn. Alternatively, you can place the kernels in a microwave-safe bowl and set a microwave-safe plate on top to contain the kernels as they pop. If you plan to make healthful popcorn on a regular basis, though, consider a specialty air popper. While these machines are often loud, they pop the kernels more evenly than a microwave oven does and the popcorn often has a better flavor. Plus, there’s less risk of burning the popcorn in a specialty air popper. To avoid additional calories, don’t use any popping method that requires you to add oil or other fats. 

Seasoning - While you shouldn’t add salt or fats to your popcorn, you don’t have to eat it plain. You have several options for healthful seasonings. For spicy popcorn, try a blend of crushed red pepper and cayenne. Paprika and chili powder make a less spicy popcorn, lemon pepper makes popcorn zesty and a blend of basil, oregano and parsley will give popcorn an herbal overtone. If you’d rather have sweeter popcorn, try ground cinnamon or grated nutmeg. Powdered ginger, ground black pepper, five-spice powder and allspice are other examples of healthful seasonings. It’s usually best to add the seasonings after popping the popcorn, but if you’re microwaving the kernels, you may add them before you pop. 

Serving Size and Nutrition - While air-popped popcorn without salt or oil is low in calories and fat, you still need to limit your serving size. A 3-cup serving is reasonable for a snack, but if you’re voracious, a double serving is okay too. You need to use 1 1/2 tablespoons of kernels to make 3 cups of popped popcorn. One 3-cup serving of air-popped popcorn has 93 calories, 1 gram of fat, 3.5 grams of fiber and 2 milligrams of sodium. To compare, 3 cups of commercial microwave popcorn with oil has 192 calories, 14 grams of fat, 2.7 grams of fiber and 348 milligrams of sodium. If you add just 1/4 teaspoon of salt to your air-popped popcorn, its sodium content will skyrocket to 581 milligrams. 

Storing - Air-popped popcorn may be stored in a sealed container for up to one week without going stale. This is perfect for making a week’s worth of snacks in advance. If you need to store the popcorn for more than a week, you can make a homemade version of commercial popcorn bags. Place the kernels and your chosen seasonings in a brown paper lunch sack and fold it. It will be about the size of commercial microwave popcorn. Tie a string around it to keep air out, or tape it closed, and write the flavor on the popcorn package.
by Serena Styles

#healthypopcorn #popcorn

P90X AB Ripper X Moves!

I owe a lot of thanks to these moves! It gave me the ABs I thought was gone forever! Thanks P90X!!

Check out these moves! 
If you are looking to get P90X on your Iphone, Andriod, or Laptop Cheap, contact me at P90Xcoachterry@gmail.com to find out how! 





























#p90x #abripper #p90xabripper #p90xabripperx #abworkout

Baked Brown Sugar Chicken Wings

Baked Brown Sugar Chicken Wings With Roasted Red Pepper Cream Sauce

Ingredients

• 2 tbsp brown sugar
• 1 tsp salt
• 1 tsp onion powder
• 2 tsp dried minced garlic
• 2 tsp smoked paprika
• 2 tsp chili powder
• 1 tsp black pepper
• 2 tbs olive oil
• 8 chicken legs or wings
• 1/3 cup roasted red pepper, chopped
• 2 oz goat cheese
• 1/4 tsp salt
• 2 tbs sour cream

INSTRUCTIONS

Preheat oven to 425.
In a plastic bag, or a bowl, combine the first 7 ingredients. Drizzle the chicken with olive oil and rub to coat. Add the chicken to the bag (or bowl) and toss or shake bag until well coated.
Place on a baking sheet and bake for 12 minutes, turn the chicken over, and continue to bake until cooked through, about 10-15 additional minutes (depending on the thickness of your chicken)
In a food processor, add the roasted red pepper, goat cheese salt and sour cream, process until well combined.

Healthy Chipotle-Glazed Roast Chicken with Sweet Potatoes

 

Makes: 6 servings

Prep time: 15 minutes

Cook time: 35 minutes

Ingredients

4 sweet potatoes (10 ounces each), peeled and cut into 1-inch pieces

2 1/2 tablespoons olive oil

4 chipotle chilies in adobo sauce, minced

2 garlic cloves, minced

2 tablespoons honey

2 teaspoons cider vinegar

1 1/4 teaspoons salt, plus additional to taste

1 teaspoon cumin

1/2 teaspoon cinnamon

6 boneless, skinless chicken breasts (2 pounds), rinsed and patted dry

Chopped cilantro, for garnish (optional)

Directions

1. Preheat the oven to 400 degrees. In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes. 

2. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast. 

3. Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.

Nutrition facts per serving: 407 calories, 38g protein, 45g carbohydrate, 8g fat (1.3g saturated), 6g fiber

Chipotle-Glazed Roast Chicken with Sweet Potatoes

Believing In You!

I've always believed that success comes to those who work hard at it. This is true but I've learned thru the many years that it takes more than that. It takes believing in yourself and your ideas. So many people fail before they get started, why you ask? People decide that their ideas can't possibly be the million dollar idea that brings them the monetary and self gratification they always dreamed they could have.

Think of it this way, If a baseball player never swings the bat, he will NEVER hit the ball. Makes sense right?

I talk to so many people who said that they would have tried this or that if they just would have known how to go about it. Many years ago you might get away with that excuse because of the lack of info at ones finger tips. Today there are no excuses, we have GOOGLE!

Folks, Google is a treasure chest of answers waiting for you to open it.

At a very young age of 24 I was President of two companies. Because of my inexperience I made many mistakes. The one thing I made sure of was that I logged all those mistakes and evaluated how I could do it better next time. I got better and better at managing and improving my mistakes. Now I'm not saying to go out and make a lot of mistakes to gain all your future wisdom. The realization is that we are not perfect and we will make mistakes, count on it! 

Instead of giving up, give it a try again with some adjustments.

Wondering where I am headed with all of this? 

I am painting a picture of most of the people in the world. We would rather get mad at ourselves and make excuses for screwing up and go back in our shells forever than to face humility again. Swallow your pride for there will always be another day.

If you have something that you have been wanting to do, a career you want to try, or an idea you believe in, then now is the time to make it happen. Time will go by no matter if you pursue your dreams or procrastinate about them.

Here are some things that I hope will help you to go forward in your journey. These are some of the things I've learned from my experiences in life.

1.) Think thru all ideas (ask yourself what is the worst case scenario and how would I handle it).

2.) Be consistent.

3.) Be open minded to adjust as different situations occur. (things change)

4.) Take a COOL DOWN period for the tough decisions.

(When something happens that is devastating, put it to prayer and give it to God.)

5.) Never let someone pressure you to make a decision. (there's always enough time to make a good decision)

6.) Believe in yourself and your decisions. (don't be talked out of a good idea)

7.) If an idea or a project isn't working, make adjustments instead of giving up on it.

8.) Listen to everyone's advice but only retain the good advice.

9.) You won't fail unless you quit.

10.) NEVER GIVE UP!!!!!!

#motivation #success #‎teamsuccession‬ #confidence