Holiday Body Blitz (Part 4 Holiday Parties)

We all live in both anticipation and fear of the holidays. Grandmas and Nanas and Nonas and

Great Aunts who can all whip up the best traditional feasts and pinch your cheeks as you eat it.

Unfortunately, you know that their secret ingredients are a 50/50 mix of love and lard. And if
it’s your turn to host this year, you can’t be the person who doesn’t have a full fridge, gallons of
eggnog, and at least a pound of turkey for each of your uncles and cousins. So how do we get
through the holidays without ruining all the work we did the rest of the year?

- Bring Your Own: At any type of party, bring a dish! Most parties I’ve been to are seriously
lacking in salads, fresh veggies, and fruits, so it doesn’t hurt to add some low calorie fare
to the high calorie indulgent foods. Nobody has to know your spinach dip is low calorie.

- Send them Home: If you are hosting the party, a very important action is to send your
guests home with food…don’t even ask; pack it for them and send them home with it.
That way you’re not left with tempting leftovers during the “hangover” period. If you’re
hosting a potluck, do some organized planning ahead of time. If 15 people are coming
over, you don’t need 15 dishes (especially because you know this ends up being at least
five plates of cookies and brownies). Once you have a couple appetizers, a couple side
dishes, and a dessert accounted for, just tell the rest of the people they can bring soft
drinks, plates, napkins, etc.

- Clear the Table: If you’re hosting, serve the meal in courses, clear the table and pack up
the leftovers immediately once everyone’s kind of “done eating” that course. If the
turkey, salad, potatoes, and desserts are all sitting there for three hours, you’re going to
have three servings. The longer it’s in front of you, the more of it you’ll eat.

- Go The Distance: Don’t sit within arm’s reach of the cheese plate. If you have to
stand up, put your drink down, and lean over Aunt Mary to get to them, you’re not
going to have as many.

- Cleaning Crew: Offer to help clean up when dishes need clearing during the meal or
afterwards. If you can spend some time in the sink and suds instead of in front of
whatever’s on the table, not only will you be your mom’s favorite for helping clean up,
you’ll eat a little less.

Get 6 Pack Abs With This 4 Minute Ab Routne

Holiday Body Blitz (Part 1 - Introduction)

Congratulations on taking steps towards a better, healthier, happier life and welcome to the Holiday Body Blitz post. Over the next days this blog is going to serve as your go-to guide to burning fat during the holidays.

You see, the reason why I made this program is because without a doubt, the holiday season between Thanksgiving and right after New Year’s is the hardest time of the year to lose weight. There are a few reasons that contribute to this problem:

- No Game plan: the main problem is as simple as that. Not having any set structure of what your going to eat, when your going to eat and how your going to eat. Just by putting a plan in place you will be 10 times more likely to see results than if you just “winged it”.

- Always on the run: this is also the busiest time of the year for most people what with holiday shopping, kids, work deadlines and let’s not forget all the social gatherings.

- Holiday treats: they…..are….EVERYWHERE! Your boss has them on their desk, your co-workers have them on their desk, YOU have them on your desk or maybe in a dish in your living room or a little treat bag in your cupboard. Treats are constantly in your face for the next 40 days and there is little you can do about it.

- Social Gatherings: Work Parties, Friends Parties, Family Parties YOUR Parties…it’s an endless assault of alcohol and food.

So with these key points in mind I set out to design this plan in order to specifically combat every one of those excuses. I say excuses because let’s face it, once I expose the solutions to all of these problems listed above, 90% of people reading this will still use them as excuses to gain weight but they are really just trying to justify their own self-doubt and laziness.

YOU CAN DO THIS. YOU DESERVE THE RESULTS. STAY TUNE FOR MORE POST TO COME.

Three Signs You Need A Diet Break

One of the biggest mistakes that far too many people are making on their diet program is neglecting to consider a diet break. You’re seeing good success and as such, the last thing that you want to consider is stopping.


Or, perhaps you aren’t seeing success – it’s quite the opposite. Try as you might, that weight is just not coming off. You’re frustrated and wondering if you’ll ever be able to attain that dream body that you were going for.

Whatever the case may be, often the biggest way to resolve any dietary problem is to actually take a break. Constant dieting is going to place stress on the body so whether you’re seeing the effects of it already in the form of a plateau or you’re moving along great but are on the verge of suffering from the plateau, a diet break is a must.

Let’s have a look at three signs that indicate that it’s time you took a diet break so that you know precisely what you should be on the look-out for.

You Have Non-Stop Hunger

The very first sign to watch for that would indicate that you need to be taking a diet break is if you have non-stop hunger. When you’ve been on a reduced calorie diet for far too long, the body is going to start sending out signals that it’s time for you to begin eating more food once again.

This is its way of trying to prevent starvation. Hunger increases dramatically and it’s going to take all the effort in the world on your part not to eat.

When hunger seems almost too much to bare, that’s a good signal that it might just be time to give in and take that diet break.

Your Energy Level Has Plummeted

The second signal that a diet break is in order is if your energy level has hit a turn for the worse. This is another defence mechanism that the body has to prevent starvation from occurring. When you’re in an extremely stressed state due to ongoing dieting attempts, your body will try and make sure you’re as sedentary as possible as it just doesn’t have energy to spare.

By making you want to do nothing other than lie on the couch and relax, it accomplishes its objective nicely. Your daily calorie expenditure goes down and the rate of weight loss will decline.

You Aren’t Losing Weight

Finally, the last signal that it’s time for a diet break is if you aren’t losing weight. If you seem to be doing everything right and you are sure that you’re tracking your calories accurately, this is very likely what’s going on.

Your metabolism has slowed down due to that reduced calorie intake and now you’re burning fewer calories than ever.

With this slowed metabolic rate, fat loss also slows, moving you further away from reaching your goal.

So there you have the main signs that it may just be time to take a break from your diet plan. Periodically raising your calories up again for a week or so can do just the trick to get you back seeing the fat loss you’re after and feeling much better as you go about your diet plan.

MVP Countdown Workout - 109 Days Until My 50th Birthday

Today was an 8 mile early morning run. Feels great to complete a long run and to finish it off with church and family fellowship. that's what Get Fit 4 Christ is all about.

For more info on my book entitled Get Fit 4 Christ log onto www.getfit4christ.com

MVP Countdown Workout - 114 Days Until My 50th Birthday

Today was a rest day and a day of pray and fasting.

Here are the benefits of a fast:

1. Builds energy
2. Restores vigor and vitality
3. Helps regulate the metabolism
4. Helps slow down aging
5. Removes accumulated wastes and toxins
6. Helps improve skin
7. Helps build discipline

On the spiritual side, it is important to remember that fasting is not a method of punishing our bodies and it is not be used as a dieting method. You should not spend time in prayer and fasting in order to lose weight, but rather to gain a deeper relationship with God. Tom Ciola, author of Moses Wasn't Fat says “fasting is a deliberate physical self-denial for spiritual growth. It enables us to have a more focused prayer life while at the same time develop a greater intimacy with God. Fasting also helps deliver us from the bondage of sin and addictions since fasting helps give us power over the flesh.”

Fasting is good medicine for your mind, body and soul. You will become a MVP as a result of fasting. Therefore, take fasting seriously because it is a very powerful weapon to Get Fit 4 Christ and in defeating your giants.

MVP Countdown Workout - 116 Days Until My 50th Birthday

Today's Workout included:

Weight Training:

Seated Dumbell Shoulder Shrug
40 lbs - 2x20
50 lbs - 2x20
60 lbs - 2x20
70 lbs - 2x20

Standing Barbell Shoulder Shrug

100 lbs - 3x15
125 lbs - 3x15
150 lbs - 3x15
180 lbs - 3x15

Stiff Leg

40 lbs - 30 reps
50 lbs - 24 reps
70 lbs - 15 reps
80 lbs - 15 reps

Leg Curls

40 lbs - 3x8
50 lbs - 2x8
60 lbs - 2x5
70 lbs - 2x2
30 lbs - 1x12

Full Body Press

100 lbs - 2x10
125 lbs - 2x8

7-Mile Run

The Full Body Press was very challenging. The weather was hot and humid and the 7-mile run was brutal, I had to walk a lot during the run but I did finish.

Overall I feel great.

10 Reasons to Exercise

Regular exercise gives you so many amazing benefits, but let's face it, some days you may get too busy, too stressed and simply too tired to fit exercise in your day.

Here's a list of my top 10 reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from Stroke to Heart Disease to Cancer and Osteoporosis. Exercise is also a great defense against Type 2 Diabetes, which is one of the most widely growing diseases in the United States today.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily upset and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more alive during the day and sleep like a baby at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, the loss of both is drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as prescription drugs. Just chalk this up as yet another amazing benefit to exercise.

8. To Stay Mentally Sharp
Not only is exercise smart for your heart and weight, but it can make you smarter and better at what you do. Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against Dementia. John J. Ratey, MD, an associate professor of psychiatry at Harvard Medical School and author of A User's Guide to the Brain says "exercise is really for the brain, not the body. It affects mood, vitality, alertness, and feelings of well-being."

9. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

10. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

The #1 Reason Why 80% of African American Women Are Fat

Eighty percent of African American women are obese or overweight. African American women rate the highest among other races according to Kaiser State Health Facts. The Kaiser study shows that the obesity/overweight rate among white women is 60.2% and 63.2% for Hispanic women.

The number one reason why African American women in this country are fat is lack of exercise.

The lack of exercise is also the reason behind many chronic health conditions such as heart problems, diabetes. Some of the reasons African American women give for not exercising are, being busy, lack of motivation, not knowing how to exercise and the famous “I just got my hair done”. However, the effects of lack of exercise are so serious that I recommend exercising at least four to five times per week for at least 30 minutes per exercise session.

Effects of Lack of Exercise:
Here are some of the effects of lack of exercise:

1. Chronic Diseases: The lack of exercise among African American women leads to chronic health conditions such as heart problems, diabetes, high blood pressure, arthritis, increased risk of developing cancer and premature death

2. Depression: Lack of exercise can make anybody stressed, fatigued and depressed. Exercising releases certain hormones in the body, which reduces anxiety and depression. Lack of exercise, however, can make a person depressed and fatigued.

3. Obesity: Among all effects of lack of exercise, obesity is primary. 80% of African American women are obese or overweight is a very distrubing figure. Obesity is a condition where high amount of fat is accumulated in the body, which in turn can lead to several other health problems.

4. Lack of flexibility, balance: Lack of exercise can lead to a loss of flexibility, which can make performing daily tasks such as going up two or three flights of stairs difficult. Lack of exercise can also lead to loss of balance among the elderly.

5. Increased risk of falls, injuries: People who do not exercise are at an increased risk of falls and injuries¸, which may in turn lead to knee pain, lack of mobility and decreased self-esteem.

In the next article I will discuss how exercising can be done in many ways.

Use chocolate milk as a recovery drink

Fitness experts are discovering the benefits of drinking chocolate milk after exercise.

First, it tends to be cheaper, depending upon how you buy it. Second, it can conveniently be made at home. Third, it doesn't have any artificial coloring in it. Last, and probably the most important, is chocolate milk's nutritional value: 1 cup of lowfat 1 percent chocolate milk has 26 grams of carbohydrates, 8 grams of protein, 3 grams of fat and 160 calories.

There are two recent studies I found interesting. Presented at the American College of Sports Medicine's 57th annual meeting in Baltimore, these studies show that chocolate milk may be a worthwhile post-exercise recovery beverage.

William Lunn, Ph.D., who collaborated on both studies, found that ingesting chocolate milk after a run supported skeletal muscle protein synthesis during recovery. They also found that chocolate milk contributes to replenishing glycogen stores in muscles, a source of fuel during prolonged exercise. Muscle glycogen levels in the same eight male runners were tested 30 minutes and 60 minutes following ingestion of either the fat-free chocolate milk or a carbohydrate beverage.

Muscle glycogen content was greater for the chocolate milk drinkers at both measurement times, further supporting the use of this drink in recovery nutrition strategies.

As a parent, I don't feel guilty for giving my child chocolate milk after exercise because I'm convinced "it does a body good."

Burning calories with day-to-day activities

The fact is that the more active you are, the more calories you burn, and in addition to regular exercise and cutting back on high-caloric foods, there are other simple day-to-day activities and hobbies which can boost your heart rate and help burn calories:

- Mow the lawn or garden: This is good exercise and gets your heart rate going. Any type of gardening activity in general is considered a beneficial way to burn off fat.

- Vacuum and clean: According to About.com, if you spend an hour vacuuming (and cleaning your house), you can burn nearly 250 calories (based on a person weighing around 150 1bs). So get out the old Hoover and bucket and mop, and make your home squeaky clean.

- Play Frisbee: If it’s a sunny day and you have time on your hands, enjoy a game of Frisbee out on the lawn. An hour can burn off more than 200 calories.

- Shoot some pool: The pool table has been sitting in your basement for years, and it’s time to dust it off and play. Nothing spells “leisure” as a casual game of pool with friends, which can also burn off more than 150 calories per hour.

- Walk, walk and walk again: The Harvard Health Letter recommends taking the “faraway spot”: Parking your car as far away as possible in the garage so that you have to walk a while to get to your destination. In addition, pacing around the house or your office (as opposed to sitting all day) is also good exercise.

- Go shopping: A number of health experts claim that walking around the mall or dragging your shopping cart around the supermarket help burn off calories. You don’t necessarily have to exercise your wallet, either: Stick with window shopping.

- Shovel that sidewalk: During winter snow storms, start shoveling your driveway. This is a great activity that speeds up your heart rate and burns off a lot of calories.

- Play a musical instrument: You’ve always wanted to learn how to play the guitar or piano, and now here’s your excuse. It may not qualify as a vigorous activity, but according to HealthStatus.com, a half-hour of strumming your guitar strings will result in (hopefully) harmonious melodies, as well as an easy 100-calorie burn.

5 Fun Family Fitness Tips

Spending quality family time is getting harder and harder. Gone are the days when children played around for whole day and their mothers had to call them back home to eat dinner. Today, on an average four out of six children spend their time watching television and surfing the internet for more than five hours a day. The present generation is very electronic centric and sees their world through TV, computers and cell phones.

The solution is a commitment on the part of the entire family to spend more time together. Summertime is a chance to spend some time on home improvement; improving your health and your relationship with the family.

Here 5 ways to have fun with family fitness:

1. Dig and Plant in the Garden- Help everyone plant their own vegetables, fruits and flowers.- having to clear, rake, seed, mow, aerate, fertilize, dethatch and water a garden or lawn tends to overwhelm the average person. The physical strains associated with a good day on the yard can be very positive and a great workout with creative benefits.

2. Take a Family Bike Ride - Bicycling is a good cardiovascular exercise that increases the health of your heart. You can plan cycling trips on safe trails by calling your local bike shop or bike club.

3. Go To the Pool - Water sports and especially swimming, are often a favorite summer time activity. There are many physical benefits of swimming and because of the low impact nature of the workout, swimming is considered a terrific exercise choice for not only healthy people, but also for those who face health challenges.

4. Take a Family Walk – Walking is an easy way to get - and stay healthy. Almost anyone can do it, it fits into just about any schedule, and best of all, it can be done with company of the entire family.

5. Yes, Your Own Backyard - Play traditional and modified backyard sports: basketball, softball, volleyball, and tetherball. Other activities include counting hula hoop rotations, jumping rope by practicing rhythms, rhymes and tricks and washing the car while enjoying an active game with the hose.

Family exercise may not be a miracle cure, but at times it sure seems like it. Remember, if you're tired and don't feel like exercising, once you start, you'll feel so much better. It is an amazing way to achieve and maintain your entire family’s health.

Take Action Now!

Nothing is going to happen to your body if you do not take positive action. It doesn’t do you any good to have heard all of that information on how to build a good solid physical body if you don’t take action. You want to take care of your body. You want to live longer and you want to be a more active and powerful in your living.

You want to have more energy, more drive and more endurance. Why? Because you don’t want be a couch potato with no vision or no purpose in your life. There is a purpose in building up your body and that reason is to live a healthy life. Not only should you want to look good and live a healthy and prosperous life, but also you should want to live to be around the people you love the most as long as you can.

You must believe in yourself and you must employ the same power and force for your weight loss goals. You must take action.

Here are the 6 Common Reasons for Not Taking Action:

1. Confusion and not knowing where to get started - you may have a great goal, but sometimes no plan on how to really do it.
2. Procrastination - you won’t even try! You create excuses to put off your goal.
3. Lack of confidence - your main thoughts are about how you have tried this goal before but you failed.
4. Lack of motivation - the goal you set no longer has any importance for you.
5. Lack of support from the people around you - in fact, it starts to tear at you, because you start to believe you will not achieve it.
6. You! - ask yourself: "What is really stopping me from achieving my goal?"

Look at the weight loss you have set for yourself, the one you have let go. Then ask yourself: "What is really stopping me from achieving this goal?"Seriously, ask yourself: "What is stopping me from taking action and giving it my best shot?”

Keep asking yourself this question until you find the answer to what is truly stopping you from becoming successful in your weight loss goals and write down every reason! Whatever reasons you have for not taking action, whatever is stopping you from achieving your dream, you can do something about it.

For every reason that stops you, there's often an easy solution! Always remember:

“If you're walking down the right path and you're willing to keep walking, eventually you'll make progress.” – Barack Obama

Walk your way to Fitness

Instead of driving everywhere, try "strolling-it" whenever possible. Experts recommend taking 10,000 steps per day (2,000 steps is about one mile) through exercise and daily activities to improve overall health. Walking at a moderate pace burns over 200 calories per hour!

Pace yourself for Weight Loss

Whoever of you does not forsake all that he has cannot be My disciple. --Luke 14:33

Any misuse of natural pleasure has bad consequences. If you eat entirely for pleasure, you become flabby and unhealthy. Try to eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.

10 Ways to Stay Healthy in 2010

Taking care of your body is very important in order to live a long, healthy life. Following these 10 tips and you will be able to add more years to your life and add more life to your years.

1. Drink plenty of water.

2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.

3. Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants.

4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.

5. Make time for prayer.

6. Play more games.

7. Read more books than you did in 2009.

8. Sit in silence for at least 10 minutes each day.

9. Sleep for 7 hours.

10. Take a 10-30 minutes walk every day ---- and while you walk, smile.

ConvenantLife Family Worship Center to Host Get Fit 4 Christ Workshop

Pastor Phillip Davis is bringing fitness trainer and author, Lyle Johnson of MVP Fitness to speak at CovenantLife Family Worship Center on Saturday, January 16th from 10:00 am-11:30 am.

Johnson will present information on weight loss, body transformation and nutrition. This event is a perfect opportunity for those who want to get a jump start on their dietary and fitness resolutions and to get focused and committed to healthy lifestyles for the New Year. Johnson motivates people to strengthen their spiritual and physical bodies in his new book, Get Fit 4 Christ.

The book empowers people to take charge of their lives and focus themselves through scripturally based meditations, prayer and action. The book, available at ConvenatLife Family Worship Center on the day of the workshop, makes getting fit a practical and obtainable goal.

The St. Louis based Personal Trainer will demonstrate fitness techniques and give tips on using scripture as a guide to achieving optimum physical and spiritual health. “There are thousands of weight loss products out there, but we have the highest obesity rate in the history of mankind.

“I want to help people make lifestyle changes that will produce long lasting benefits and not just quick fixes,” says Johnson.” The presentation is for men and women of all ages and fitness levels.

For more information call the church office at 405-232-0754. ConvenantLife Family Worship Center is located at 301 N. Walnut in Oklahoma City.

Here's 10 Ways to Get Thin in 2010

Having a New Year’s resolution of losing weight is a popular goal for many people. Here are 10 ways to shed those unwanted pounds throughout the year.

1. Make it happen – Staying physically fit and losing weight is a lifestyle change. It’s up to you, make the decision to transform you body into a healthy temple and finally do something that is good for YOU.
2. Throw away your scale – Don’t step on the scale for the first six weeks. Once you stick to your resolutions you will be you healthy – you will feel better – and when you look in the mirror you look better and have more confidence in YOU! This is SIMPLY NOT anything a scale can measure.
3. Plan, Plan, Plan – The old saying is true, "If you fail to plan, you plan to fail "
4. Support - When you are trying to get more fit, it is very important to have family and friends supporting you along the way.
5. Keep only healthy food- in the house all the times and make sure you eat enough of it.
6. Take a multivitamin - the clear benefit of daily intake of multivitamins is to prevent vitamin/nutrient deficiency. It will also improve your mental and physical condition and well being.
7. Apple Cider Vinegar – Dr. Steven Gibb says “Apple Cider Vinegar is the icing on the cake. Everyone in the world should be drinking this on a daily basis!” There are many benefits to this wonder supplement, such as maintaining healthy skin, controlling weight and removing body sludge toxins.
8. Track your progress - keep track of your training routines to measure weight, rep, and set increases and always make sure that you are constantly reevaluating your fitness plan every 4-6 weeks.
9. Rest - Not getting enough sleep can dramatically affect your current and future health. If you are not getting enough rest, you will begin to notice it in a physical way. While there is no perfect number in terms of hours of sleep, eight hours should be your target each and every night.
10. Enroll in a group exercise class - Group Exercise can take many forms, such as aerobics classes, yoga classes, boxing instruction, spinning classes and boot camp. Group exercise is a great way to have a scheduled, supervised workout. It also adds the element of camaraderie and accountability.

If you're looking for a way to making 2010 your best year ever and if you’re committed to becoming successful in losing weight and looking great, then following these 10 simple steps is the answer.

Here's 3 workouts to help you maintain your progress during the Holiday Season

The final MVP Boot Camp of 2009 ended this past Saturday.

We have had many success stories during the course of the year.

Many of you have lost inches, cut away the pounds, improved your eating habits, lowered your blood pressure and even won 5 K Races.

Plus, one client reached his ultimate goal by signing a Professional Baseball contract!

I encourage you to keep the same motivation and determination for the upcoming New Year.

The first MVP Boot Camp of 2010 will begin on Saturday, January 2nd.In the meantime, I have included a few workouts that you can do during the Holidays.

These workouts are challenging and will help you maintain the progress you have made during the year.

Click below for your workouts

Get Fit 4 Christ Day 1 Workout

Get Fit 4 Christ Day 2 Workout

Get Fit 4 Christ Day 3 Workout

Thanks for your support of MVP Fitness and I will see you on Jan. 2nd!

4 great ways to put on the pounds

My tip this week is to not give up, remember reaching your fitness goal is a gradual process.

But if you DO decide to quit here are some great tips that will allow your body to become more sluggish and will allow you to pack on more pounds GUARANTEED!

1. Eat only process and fast foods - If you're truly serious about packing on some serious fat, you'll follow this rule faithfully. It is also a great way to spend lots of money too.

2. Get to bed as late as you can - This technique is a great way to make you so tired, that you won't feel like exercising.

3. Stay away from water - This tip will allow you to add to the overall toxic load on your system. Remember to use coffee, tea and soda so your metabolism will slow down.

4. Don't exercise at all - You want to watch as much TV as possible and do nothing at all. This is a great way to raise your blood pressure, give you a greater chance of a heart attack and it should allow you to live a more shorter and lazier life.

So that's it!

Follow just one or two of them for even a short time and you'll see a rapid softening of the waistline and a BIG gain in scale.

If you following all of them, you'll be stunned by your appearance in your mirror staring back at you within a month.

Give it a go!