Sharpen your metabolism

Hello!

Leah and I are well and are living life by design and not from crisis to crisis. It's such a beautiful feeling - like sitting in a garden with flowers blooming. I hope all of us are living by design and if someone is not, revisit your plan. There is just a little thing that you need to do and it will fall into design mode.

I wanted to share a formula that has worked for me. I am hoping it will work for you as well. Two things: 1)how I eat and 2)what do I do to burn calories for the time I am not in the gym.

1. I divide my food into three food type percentiles with respect to the time of the day. I do not consume certain types of energy giving foods after 3pm and then definitely no carbohydrates higher than 10% of my meal after 6pm. The body does not know how to turn off; especially energy giving foods after 9pm. It also affects your rest and recoup time.


- less than 10% carbohydrates of my meal at night

- less than 40% carbohydrates of my meal after 3pm

- 0% carbohydrates after 6pm (or 7pm for those nightowls)

- protein and some healthy fats is the balance percentile


There is a superfood out there for anyone who cannot overcome their carbohydrate withdrawals. This food is packed with protein but tastes like a carbohydrate. Loaded with fiber, it is called QUINOA and is one of the most delicious foods on the planet. It is from Peru and has twice the amount of protein of other grains and fewer carbohydrates. Power up your breakfast and introduce a different type of dessert - Quinoa!

2. I ignite my metabolism during the other 23 hours by doing some explosive workouts at home. Think beyond the amount of fat you burn during your hour workouts at the gym. Try the following at home:


- Push-ups: vary the repetitions and sets

- Double-leg vertical jumps; Single-leg vertical jumps; Single-leg broad jumps and dumbbell lunges


Please look over what I have just shared with you all and we will revisit this in a couple of months.

That my friends is your Tip of the Week...

Please help me congratulate Rick H. who has lost 18 pounds since he started 3 months ago. Very nice work!



--
Stephen Menya
Personal Trainer & Owner
www.lionsgym.com

take time

Hello and hello,

I had the best surprise of my life this past Sunday - a surprise birthday party! I was just so amazed how one, my Leah pulled it all together without me having a clue and two, how all the people showed up. It was a very beautiful experience for me and I am sure for all who were there. It feels so good to be loved and boy, it was like sitting in a beautiful garden with all sorts of flowers. I want to say thank you, thank you for
all who came. May you all be blessed.

My tip to you this week is to give a little time to someone else who feels like no one gives them any time. I felt a lot of sacrifice coming from people who came to my surprise party. I am not saying that the ones who did not come did not sacrifice, but it felt good for me for those who spent their time with Leah and I. It is amazing what it feels like when someone shares their time with anyone, yet they do not have to. Maybe there is someone you know who you are scared of even taking a walk with for exercise. Next time you are going for a walk, invite them! How about when you are at the gym and you see them squatting incorrectly. Please take a minute to correct their form. How about if your friend was struggling with their diet and you know what has worked for you. Share what you know! You will be amazed how far that idea can go.

As for me, I have tuna and salmon at the gym and one time a person came in that was hungry and I shared that healthy snack with him. We are not out to change the world, but we are just sharing the time and care that we all have within us.

I read somewhere once that "love, grace, patience, kindness and yes! exercise - against these there is no LAW."