Living In the Spirit

Recently, I met Susan Taylor who has been the driving force behind Essence Magazine.

Taylor is also a greatly sought-after speaker. She delivered an inspiring messages of hope and encouragement at the Salute of Excellence Award Ceremony, sponsored by the St. Louis American.

During her motivating presentation, Taylor ask us to reevaluate our lives and society and to create, a loving, productive and supportive community. Here are three principles that I learn during our brief meeting.

1. Attitude is Everything! - When it comes to everyday living. A negative attitude can destroy your best laid plans for your goals. Living well and happiness is a direct correlation with a positive attitude. Keep your head up and try to surround yourself with positive people and influences, while you look for the positive in daily business and personal activities.

2. You Must Have A Purpose! - You have a reason for being here on this earth. Has God given you a plan? If so, are you working His plan? A Christian’s purpose is to promote God’s plan and try to change others by making a lasting impression and a powerful impact on the lives of the people you touch!

3. Live Life to the Fullest! - Do not live minimally. Live life to the maximum! Climb that mountain with confidence.

Whatever challenge you are facing in life have the courage and attitude to live each day with a purpose.

How Do You Handle A Setback?

A great way to measure growth is the way you respond when things go wrong.

If you give in to despair, have doubts or make excuses, you have some growing up to do.

Remember U.S. track star Sanya Richards in the 400-meter dash? She was well clear of the field with a mere 80 meters to run when she suddenly lost her momentum, shortening up, finishing third and settling for a Bronze Medal.

Sonya Richards had ups and had downs during the Beijing Games. But she ended on a high moment, as she helped deliver a U.S. victory in the 1,600-meter relays, allowing a team that failed to live up to its own expectations a chance to celebrate.

With the US trailing Russia on the final leg of the relay, Richards closed the gap, then bided her time, waiting ... waiting ... waiting for the right moment. With 30 meters left, Richards pulled to the outside and zoomed past Russia to win the race in 3:18.54, it was the fastest women's 1,600 since 1993!

How about you? How did you respond the last time something went wrong? Did you fall apart?

Are you struggling with your weight and fitness goals. Are you having family problems or issues on your job. If so, you need to ask God for patience and a positive perspective to handle life's setbacks in a mature Christian way. When things go wrong, ask God for strength and wisdom. Then thank Him for working to increase your faith.

A True MVP Always Bounces Back!

We've seen the face of victory on many medal stands during the Summer Olympics in Beijing.

But what happens when we are faced with defeat and heartbreak.

A great example is U.S. track star Sanya Richards in the 400-meter dash. She was well clear of the field with a mere 80 meters to run when she suddenly lost her momentum, shortening up and finishing third.

Another example is of U.S. track star Lolo Jones, who had a clear lead in the women's 100-meter hurdles, but was knocked off-balance when she hit the next-to-last hurdle.

Jones had taken the lead and seemed to be pulling away when she hooked her right foot on the ninth hurdle and broke her stride, falling from first to seventh. The late blunder opened the door for East St. Louis native, Dawn Harper to win the gold medal.

Defeat and failure are a part of life and lessons we can learn from.

Defeat and failure teaches us that we need to learn from our mistakes. Defeat and failure also makes us stronger.

There is no doubt in my mind that Sanya Richards and Lolo Jones will pick themselves up from the canvas and come back fighting better than ever.

A true MVP always bounces back!

We must do the same in our everyday lives.

Learn from our adversities, become stronger in courage, work harder, get better and become a MVP!

The Qualities of a Gold Medal Winner

The Olympics is grabbing every one's attention. Great athletes like Micheal Phelps, of the United States , won eight gold medals in swimming and Usain Bolt, of Jamaica won the gold medal in the 100 meter dash with a blazing time of 9.69.

All of the Olympic athletes have five qualities in common: (We can use these same qualities to reach your fitness goals.

1. Commitment - A great athlete will make a promise to accomplish a goal that they have set for themselves
2. Have a Plan - A great athlete also follows a set plan and is dedicated and sticks to his plan
3. Attitude - A great athlete always has a positive and winning attitude.-
4. Mustard Seed Faith - A great athlete knows that it takes faith to be a winner.-
5. Prayer - A great athlete always knows where his or her strength comes from and believes that it takes the will of God to be a world class winner.-

If you follow these five qualities you can become a gold medal winner in your fitness goals. Remember, with hard work, dedication and our Heavenly Father on our side, we too can be gold medal winners!

21 Day Workout/Meal Plan Program Coming Soon.

On Monday, August 11th, I will be launching a new fitness workout program called Get Fit 4 Christ.

The purpose of Get Fit 4 Christ is to improve your mind, body and soul.

The 21 day program includes:

• 15 fun and challenging exercise workouts to help you burn fat, tone muscle and increase your energy.
• A 21 day meal plan to help you lose weight and
• 21 inspiring stories that will motivate your mind and at the same time touch your soul.

Here is an excerpt from Get Fit 4 Christ:

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Day 11

A BEAUTIFUL ANALOGY!

A man went to a barbershop to have his hair cut and his beard trimmed.
As the barber began to work, they began to have a good conversation. They talked about so many things and various subjects. When they eventually touched on the subject of God, the barber said: "I don't believe that God exists."

"Why do you say that?" asked the customer.

"Well, you just have to go out in the street to realize that God doesn't exist. Tell me, if God exists, would there be so many sick people? Would there be abandoned children? If God existed, there would be neither suffering nor pain. I can't imagine a loving God who would allow all of these things."

The customer thought for a moment, but didn't respond because he didn't want to start an argument.

The barber finished his job and the customer left the shop. Just after he left the barbershop, he saw a man in the street with long, stringy, dirty hair and an untrimmed beard. He looked dirty and unkempt.

The customer turned back and entered the barber shop again and he said to the barber: "You know what? Barbers do not exist."

"How can you say that?" asked the surprised barber. "I am here, and I am a barber. And I just worked on you!"

"No!" the customer exclaimed. "Barbers don't exist because if they did, there would be no people with dirty long hair and untrimmed beards, like that man outside."

"Ah, but barbers DO exist!", answered the barber. "What happens, is,
people do not come to me."

"Exactly!" - affirmed the customer. "That's the point! God, too, DOES exist! What happens, is, people don't go to Him and do not look for Him. That's why there's so much pain and suffering in the world."

Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, - Ephesians 3:20

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Get Fit 4 Christ Nutrition Tip

Going on a Diet Will Not Work

Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.

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Get Fit 4 Christ Day 11 Meal Plan

Breakfast
3 egg white omelet with green pepper
Grape Nuts & blackberries
Multivitamin
Snack
Turkey slices
Red pepper sticks
Almonds
Orange
Lunch
Lean beef
Black beans
Steamed broccoli
Snack
Cottage cheese and 1 pear
Carrot sticks
Protein Drink
Dinner
Fish
Brown rice Broccoli and/or cauliflower
Raspberries
Snack
Hard boiled egg
Zucchini sticks
Pear

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Get Fit 4 Christ Workout

click here

Get Fit 4 Christ Day 11 Workout

Ladies - African American Hair Care For Exercising

Foxy 95.5 radio personality, Niecy, admits that one on the most popular excuses that African American women use for not exercising is "I just got my hair done."

The hardest time part about exercising is knowing you are going to sweat your hair out and you will have to spend 30-40 minutes repairing fixing your hair. Plus, you may wear a short, sexy style so you can't just wash and go.

I understand that you spent a lot of money on your hair and looking good is very important. But the lack exercising can hurt you in the long run. The obesity rate among African American females is 70%. The reason why is poor eating habits and not exercising.

Here are 8 tips on how to stay fit and keep your hair tight and right at the same time.

1. Work out before bed, then you just need to shower and get your hair to a sleeping point

2. Wear an Underarmour cap, if may wick the sweat

3. Change your hairstyle to something more low-maintenance

4. Wear a wig

5. Wear a head band and pull your hair back

6. Wear braids

7. Put on a shower cap after your workout and hop in the shower and then just touch up your hair with the straightening iron afterwards.

8. Make getting fit a priority and try your best to work around your hairstyle

The Benefits of Boxing

I recently met with actor and dancer Darrin Henson to talk about my favorite subject FITNESS.

Henson, who played "Lem Van Adams" in the Showtime series Soul Food and "Grant" in the movie Stomp The Yard is a fitness buff and uses boxing as a workout technique for his busy schedule.

Staying in shape is a must for Henson, who is currently working on three films -

The Express where in plays running back Jim Brown, will be released later this year. The other two films - Blood Done Sign My Name and Tekken will be released in 2009.

We both agreed that the benefits from boxing are endless. Here are 10 reasons to incorporate boxing into your fitness plan.

1. You stay motivated and committed to a fun and challenging workout.
2. You reduce total body-fat percentage and strengthen muscular system
3. You build confidence and a sense of well-being
4. You improve the ability to relax, to keep calm and poised under high pressure

5. You develop discipline

6. You will tone muscles

7. You will increase endurance and stamina

8. You will improve flexibility and balance

9. You will improve co-ordination
10. You will burn fat and loose weight

A good boxing workout not only will make you feel like a Champ, but you will also make you feel like a MVP!

Wellness Extreme Makeover

Yes the search it on!

MVP Fitness has teamed up with Triad Chiropractic and we are looking for nominations for individuals ready, willing, and able to make a life change.

We are offering a full transformation to two individuals (one male and one female). Including energy balancing, structural correction,wellness coaching, core and spinal stabilization, personal training, weight loss strategies, and nutritional supplementation. Everyone knows one person who needs a total transformation!!

Please send us an e-mail to info@triadchiropractic.net with you are nominating and tell us "their story", just a little about them and why they deserve this opportunity. No limit on the number of people that you can nominate.

The Keys to Flat, Sexy Abs

I get a lot of questions on how to flatten the stomach.

Here is a very simple strategy I use.

1. Eat Breakfast - it is the most important meal of the day.
2. Watch What You Eat - you must stay away from fast food joints
3. Eat Five to Six Small Meals Per Day - it is a great way to speed up your metabolism
4. Drink Only Water - no soda or sugary drinks such as kool aid or lemonade
5. Exericse - use both strenghth training and interval training

Click on the link below and try this four minute ab routine that is used in MVP Boot Camp.

The video is called the "Abs From Hell" - this workout is being view on You Tube and some viewers perfer this workout to so many others, it actually makes the abs burn.

Perform this routine twice.

http://youtube.com/watch?v=bYHeIlbVye8

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Here's a Way to Stay Fit During the Off Week

A great way to get a workout in when you are short on time is doing an Interval Training routine.

I use Interval Training a lot in MVP Boot Camp.

Interval Training is about mixing high intensity bursts of exercise for 20 seconds with moderate intensity recovery periods for 10 seconds

Interval training will improve your fitness levels, boost your metabolism and burn off that extra fat. It is fun, challenging and saves time.

Plus, there is no equipment needed because the four minute circuit below is a bodyweight exercise routine.

For an example of a great Interval Training workout, go to the link below and perform the MVP Boot Camp 4 Minute Workout.

MVP Boot Camp 4 Minute Circuit

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

MVP Client Debora Kellom Loses 15 Pounds in 7 Weeks!

One of the things MVP Boot Camp Clients consistently want to know is how they can lose weight.

It's pretty simple really. But it requires getting out of your comfort zone and working hard in MVP Boot Camp, exercising on MVP Boot Camp off days and eating right.

Most people would rather find out some magic formula.

MVP Boot Camp Client Debora Kellom is off to successful start. She has lost 15 pounds in 7 weeks and will continue to lose more!

Debora is kicking butt and is making it happen.

If you want to reach your fitness goals here is my advice:

1. Work hard
2. Stop thinking negative
3. Start taking action
4. Set individual goals
5. Eat the proper foods
6. Get motivated, be persistence and believe in yourself

Remember, if you want to reach your fitness goals, you've got to want it. And you've got to want it bad.

Treatment for Muscle Soreness

Some of you may be experiencing some muscle soreness.

This soreness is called DOMS. DOMS stands for: Delayed Onset Muscle Soreness is a feeling of muscle pain and soreness that is felt 12-48 hours following exercise, particularly at the beginning of a new an exercise program.

Here are five tips to recover from DOMS

1. Use active recovery techniques. Perform some easy low-impact aerobic exercise to increase blood flow. Such as walking, riding a bike, a light weight lifting routine. This will help diminish muscle soreness.

2. Get a massage. A massage is effective in easing the pain of DOMS by approximately 30%. It will also reduces the swelling.

3. Pain medicine. Use aspirin or ibuprofen to reduce the soreness temporarily, though they won't actually speed healing.

4. Ice it. Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the sore area for no longer that 15-20 minutes. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the sore area.

5. Gentle Stretching. A nice light stretching routine will improve your circulation, improve your range of motion, decrease your joint stiffness and decrease your muscle soreness.

Remember, DOMS is a normal when starting a new fitness program. But I urge you to stay with it. The soreness is generally at its worst within the first 2 days following the activity and it will go away in the next few days.

10 Snack Tips Before MVP Boot Camp

The snack should be a light one. Too much snacking may stimulate the digestive system at an inappropriate time.

1. Milk and 12 crackers, 2 tbsp. peanut butter
2. Banana and yogurt
3. Bagel with jelly and juice
4. Cereal (1 oz.) and milk
5. Juice and pretzels
6. Sports drink, 16 oz
7. Sports bar and water
8. Fresh fruits such as oranges or bananas
9. Low-fat vegetable soup, chicken noodle or tomato and crackers
10. Blueberry muffin or fig bars and milk

MVP Boot Camp - What to Expect

MVP Boot Camp is a fun and challenging program designed to help you lose weight and get in shape.

What To Expect. MVP Boot Camp is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.

If you show up to Boot Camp well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of each four-week program. You will be challenged regardless of your ability level of fitness. MVP Boot Camp is designed to challenge participants individually.

For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.

How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each MVP Boot Camp session.

Class Etiquette. Please arrive on time to MVP Boot Camp. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow boot camp members 60 seconds of push-ups.

Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.

Inclement Weather Policy. In the event of inclement weather, MVP Boot Camp classes will be cancelled. Information on the status of MVP Boot Camp during inclement weather will be available by calling 314-831-7505 or by logging on to the website at www.mvpfitness.net. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.
Every boot camp member who has completed a MVP Boot Camp has shown great improvements. You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.

CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!

PMA

MVP Boot Camp is a program that prides itself on living life with a Positive Mental Attitude (PMA)!

How is your PMA?

Here are 4 tips to improve your PMA.

1) Always Believe in Yourself. If you think you can`t do it, you are right! . When you are doing 60 seconds of sit ups, concentrate on performing the exercise with good forum and believe that you will get the job done.

2) Have Confidence. The main reason that some people don't even have goals is lack of self confidence. You have to believe that you can accomplish anything that you set your mind to. Have a positive attitude. Believe in your skills and talents.

3) Strive to Improve Everyday. For the mind, read self-improvement books. For the body, enroll in MVP Boot Camp and eat right, and for the soul, attend church, pray and read the Bible. Never stop improving!

4) Always Work and Play at Your Best. - Life is too short. Live your life to the fullest. Live everyday like it is your last day on earth. Compete against your own personal best at work and at MVP Boot Camp, and try to achieve that.

You must posses a Positive Mental Attitude not only during the good times, but during the bad times as well.

Remember, PMA is what separates a great person from an average person. In a tough and hard situations, the person with PMA is the MVP.