Ambition Magazine Fitness Issue by Ambition Magazine

Be BOLD ON PURPOSE

. g n i t e k r a M e yl t s e f i L . s n o i t a Public Rel y g e t a r t S d n a r B

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OCTOBER

2 0 1 5

FIGHTING FOR MY DREAM

TABLE OF

CONTENTs

The Ambition Magazine Production Team Editor-In-Chief LeKeisha Nicole Editorial Consultant Ashley Ferguson

Letter From The Editor From the desk of LeKeisha I am really excited for the fitness & relaxation issue because I believe that these topics go hand-in-hand for so many.

Graphics Robert Wilburn Photograhy AP2 Photography Public Relations Agency Seven PR

It’s a little personal because I am giving you a peek into my fitness journey and how on many days my activity is what helps me debrief and relax. If it wasn’t for my workouts I don’t know how I would get through some days. I am so excited for you to read the cover story with the undefeated Chris Pearson. You are also going to get some tips from our Fitness Ambassadors on how to get started, how to maintain and what some of their favorite exercises are. Then we are going to find out how everyone relaxes. This is an issue you are going to want to keep so that you can go back to some of the tips. We even have some healthy recipes for you. I like to cook and I like to eat healthy. It would probably be a bad tidea to talk to you about being fit and then give you all the cheat meal recipes, so we have the healthy ones for you.

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GOODNESS TO GREATNESS: WHAT’S NEXT FOR YOUR BUSINESS?

“I ALWAYS WONDERED WHY BIRDS STAY IN THE SAME PLACE WHEN THEY CAN FLY ANYWHERE ON THE EARTH. THEN I ASKED MYSELF THE SAME QUESTION.” These words echoed in my mind just as they did the one who first spoke these thoughts; Turkish author Adnan Oktar also known as Harun Yahya. There are many things in life we seem to question but never challenge (notice the distinction there as we’ll be coming back to it in a moment). We understand that the sun rises in the East and sets in the West but do we challenge the significance of this occurrence? In keeping with the example of birds, we understand that they typically fly south for the winter and north for the summer, but again, do we challenge its significance? We speculate that birds want to stay warm in the winter therefore the logical thing to do is head south. But do we challenge why penguins don’t follow this protocol? You may find yourself asking where i’m going with all of this and to that I say I’m glad you asked! As a Brand Consultant and Graphic Designer, I’ve had the opportunity to consult many business leaders and professional both in the infant stages of their business and those who are well established. In my interactions, I’ve discovered the thing that separates those who are successful from those 5 | www.ambitionmag.com

who spend more time scratching their heads is their ability to challenge the status quo. For example, an aspiring restaurateur wants to open a restaurant, or multiple restaurants. Their aspirations probably came from their love of cooking or those around them rave and promote their culinary skill set as the best of the best which then encouraged them to open a restaurant. So here it is, an excited, aspiring restaurateur who is eager to jump out there and open a institute of culinary excellence. For the most part this is a rewarding opportunity however what this person and many other entrepreneurs don’t take into consideration is the countless other restaurants or similar businesses in the same area who offer the same thing. So the question is no longer “Can I do it?” but now becomes “What will differentiate me from the competition and make people choose my business over everyone else’s?” Using our restaurateur example, two thoughts typically come to mind: (1) my cooking is way better than my competition because I use authentic recipes past down through my family or (2) I have the best location in town and everyone can find me easily making my business and more

inviting. I like to call these thoughts Template Business Building. Many people lean on these templates to launch their businesses but can never figure out why they are not successful after 2-3 years. It’s because everyone associates this template with universal success, meaning because it was successful for one person, it’s successful for anyone. In order to set and keep your business ahead of your competitors, you have to adopt a dynamic business plan. The word dynamic is simply described as effective action or vigorously active or forceful, energetic. So to have a dynamic business plan doesn’t refer to the well-structured plan you’ve written containing bar charts, big words and financial forecasts. It mean having a plan that is constantly evolving and adapting with the ever changing market trends of your industry. Simply said, adaptability = profitability! Continuing with our restaurateur example, an aspiring entrepreneur

is seeking to open a restaurant, how do they do it? By incorporating the dynamic business plan, the question changes from “how do I start?” to now “how do I remain relevant and maintain consistency in my success?” This type of thinking separates 20 year establishments from 2-3 year flops. Operating in this mindset allows for greater creative thinking and the creation of out-ofthe-box marketing efforts. Instead of plastering flyers around town, perhaps orchestrate food tasting events in your community showcasing samples of your most relevant dishes. Don’t just stop with one tasting event. Keep it dynamic and host one quarterly or bi-annually showcasing new cuisine each time. This keeps your business relevant to your customers and keeps them engaged in your business through curiosity of what you will create next. So why do birds stay in the same place if they can fly anywhere in the world? For the same reason some businesses never experience success at an infinite level. Having a constant drive to rewrite, bend and break every rule will ensure your business will remain at the forefront of success. The key is having a dynamic plan, an out of the box understanding about little known facts regarding your market landscape and competitors and use that as leverage to move from behind to in front. What’s next for your business? Baron Samuel Columnist, Graphic Designer, Brand Consultant - BLSDesigns Website: www.blsdesigns.us Email: baron@blsdesigns.us www.ambitionmag.com |

LaDonna Tutt

Creating Networking Opportunities As you’re growing your business, it is imperative that you are always on the lookout for networking opportunities that would be beneficial to your brand. When you hear the term “networking event,” you probably think of career fairs, seminars, or business conferences. However, there are times where events aren’t available. Why not create your own? It’s easier than you think. Any place where you find other humans can turn into a place to build your network. It can be salons, airports, grocery stores and even your favorite restaurant can be ideal places to build your network. If you have the savvy to strike up conversations with strangers any place can be a networking opportunity. INTRODUCE YOURSELF WITH A GOAL IN MIND. When you first introduce yourself to someone, it’s important to know exactly what you speak about as you strike up conversation. You don’t want to waste or bore the person you’re addressing. TAKE ADVANTAGE OF UNCONVENTIONAL PLACES. Any place where you would normally meet people and start conversations has the potential to become a networking opportunity. Starbucks is common meeting ground for young professionals and bloggers. Airports are hubs for business professionals and salespersons traveling to networking events. Always keep in mind that when you find yourself in unconventional locations, you have the full attention of someone’s ear as they wait to be attended to. Standing in checkout lines is a great opportunity to distribute a business card to the person ahead or behind you. Just make sure your elevator pitch is ready and under thirty seconds. BE MINDFUL OF YOUR FIRST IMPRESSION. Pick your opportunities wisely. Make sure the version of yourself that you’re putting forth in an unconventional place is the impression you want someone to get. If you aren’t looking your best or you’re racing to the hairstylist, this may not be the best time to want to introduce yourself to a corporate woman who is wearing 7 | www.ambitionmag.com

Chanel while texting on her smartphone. If you’re not displaying your most professional self and realize it’s too late to make a great first impression, move on. There will be other opportunities where you can put your best foot forward. ASK QUESTIONS. Don’t center the entire conversation around yourself. Ask questions to get to know the other person. Starting a dialogue is much better than simply presenting your verbal resume. Asking questions makes you more memorable because people enjoy telling their story and sharing information when given the opportunity. Ask what specific work they do and in what field. Learning what the other person’s career involves can help you tailor your conversation specifically to them. FOLLOW-UP. Request the person’s email address or phone number before parting ways and follow-up later that week. This is a must. PRACTICE. It’s going to be feel a bit uncomfortable at first, but practice is the only way to perfect your elevator pitch. When you’re at home, rehearse the best questions to ask. This will help you become comfortable talking to new people. And the more people you meet, the better you’ll be at networking. ATTEND EVENTS OUTSIDE YOUR COMFORT ZONE. Whatever field you wish to learn more about or are currently involved in, plan to attend some speaking engagements that are free or has very minimal entry fees. I would highly advise not trying to network in nightclubs. Normally, people in these environments are drinking to escape thoughts of work or they’ve already had too many drinks to retain your name. Seek setting where people are bored or are waiting impatiently for their number to be called. They are more likely to open up and speak freely. LaDonna Tutt is a Detroit, Michigan native, who operates her own public relations firm where she mentors young women on becoming future businesswomen.

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Onions Bell peppers Peaches Pineapples Banana Peppers Bacon

MOST IMPORTANT

Corn Black beans Avocado Tomato Watermelon Mango Strawberry Tomatillo

ADD INS

BASE

HOW DO YOU LIKE YOUR SALSA?

Salsa can be done several ways. When most people think about salsa, they think about Pace Picante in a jar. Yuck!! Most salsa can be done in minutes if you just take the time. You can put a peach salsa on top of grilled salmon or take some guacamole and put it on a grilled burger! There are endless possibilities with a homemade salsa.

Cilantro and salt I would not make a salsa with out these! Heat jalapeno, serrano, habanero are all great for heat. Acid lime or lemon juice. This rounds out the flavors to make sure everything is just right!

1 large tomato diced ¼ c of purple onion ¼ of c of bell pepper(any color) 1 Tb of cilantro (fresh) the juice ofone lime 1 jalapeno pepper seeded diced

GUACAMOLE

2 avocados smashed ¼ c of purple onion 1 Tb of cilantro the juice of two limes 1 tsp of salt 1 serrano pepper seeded diced

2 cups of watermelon diced ½ c of bell pepper (any color) 1 Tb of cilantro (fresh) the juice of one lemon A pich of salt 1 serrano pepper seeded diced

BLACK BEAN AND CORN

1 ripe peach diced

WATERMELON

PEACH

Below you will find some of my favorite salsa combos. Make them yourself or come up with your own salsa with the help from the matrix on the previous page. Post your recipes on our Instagram page to share!!

1 can of black beans (washed, well drained) juice of one lime 2 ears of corn (cut of the cob) or one can of corn (drained) A pich of salt 1 large tomato diced 1 tb of cilantro

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LEKEISHA NICOLE Everyone feels like their struggle is more difficult than everyone else’s. I am no different in that respect. Not because I want to diminish anyone’s struggle, I just don’t genuinely know what it is. I am only familiar with mine.

am not a person who always struggled with my weight. My weight didn’t honestly become an issue until around 2009; before then I was cool. Small up top, carried a little weight in my stomach but it still looked flat in my clothes. (I’m straight) I’ve always been bottom heavy and loved my legs, so I was good, right? Well I was... When I was young I was extremely active and ate whatever I wanted. My activity level allowed me to eat trash. One terrible habit that I did have when I was young was not eating. I could literally go eight hours without eating anything. I’m not a snacker either so I could easily go all day without food. Especially in the summer when school was out because I didn’t really care for breakfast food. As I began my journey this year I realized that this was indeed one of my biggest issues. When I initially began to put on the weight the two things that were affecting me were my stubbornness and my fear. In 2006, I tore my ACL. I was extremely scary about my knee for years after that. I would try to get on the treadmill or even hit the track but the slightest pain in my knee would sit me down. I did not want to go back through that process again; I just couldn’t do it. Then, there was the even bigger force that I honestly just overcame the beginning of this year, just flat out being stubborn. Everyone told me I could not have XYZ. Mentally I don’t do well with that. You can’t tell me that I can’t have something, because now that is the exact thing that I want. Then there was what I saw in the mirror. I did not see in the

mirror what I saw in pictures. I had fat days when I saw those things but on a daily basis, nope. So what changed it? During the holidays (2014) I went out to dinner with my workout group. Now, I had been working out for about 2-3 months straight at this point. The summer was rough for me because it was just a lot going on. Anyway, I saw a picture of me at this dinner; Not even a full body picture, because we were all sitting behind the table for the picture. I did not like that picture. I didn’t even want it posted. I didn’t tell anyone that but that’s how I felt. So I talked to my trainer and friend and told her I was ready. We weighed in on December 31st, which was like the middle of the week. She told me to get it in because come Monday I had to go on a meal plan. So I did, truth be told I didn’t start until Tuesday. I got the meal plan Monday morning as I was walking out the door so I wasn’t fully prepared. That’s my story and I am sticking to it. From that first Tuesday in January to the last Friday in January I ate clean, worked out 3-5 days a week and I only cheated once. I lost 11 pounds. Now I have to be honest I still drank things other than water, which is still a struggle for me. I am addicted to sweet tea. It is just so damn good! That was the turning point. I was sold. I was losing weight. I didn’t feel trapped into the food because it was never said that I can never have something. It was simply not this week or not this month. I could deal with that. I am a goal setter so for me it was getting to that month or to that weight, whatever I needed to do to get what I wanted. Then the workouts starting getting better. I felt stronger! I needed to squat heavier. I wanted to try new things. I didn’t want to miss the gym. It went from 3 to 5 to more like 5 to 7. It’s a scheduled part of my day and other things have to fit around it. It is relaxing for me. On those days when I want to kill someone, I am calm after the gym. Some days I walk into the gym and I am over it. I just want to chill. I go in anyways because once I am there, I have to perform. I even enjoy those comments from the regulars at the gym, ‘oh I don’t see any sweat’, ‘you leaving already’, ‘I don’t see you doing anything.’ That stuff use to bother the hell out of me but now I participate in the nonsense and it helps me move through the day. As of today I have lost 41 pounds and close to 20% of my body fat. I don’t know where my goal weight is. Right now my focus is continuing to drop until I get into a healthy body fat percentage. After achieving that I will begin to look at toning and really getting my body to my ideal look. Beginning this month I will start teaching hip hop cardio. I previously was a Zumba instructor but that was a goal just to know that I could do it. Now it is because I want to and I believe that when I eventually hit my maintenance phase it will be a great way to get my cardio. My challenge to everyone is to find something you enjoy and do that. In the end it’s not about being fat or skinny, it’s about being healthy. At my highest weight I had over 50% body fat. No matter how good I could make myself look in my clothes, I was not healthy. Today I am healthier and by December 31, 2015 I will be in a healthy body fat percentage. I am going to go ahead and claim that right now! As always… Live, love, laugh & Be Ambitious

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ROASTED HONEY MUSTARD CHICKEN WITH MUSHROOMS

1 lb skinless deboned chicken breast or thighs

If you follow Ambition on Instagram in the beginning of June our dear editor caught me in the act at Whole Foods. She posted a picture of me in front of the meat case. My brain was creating new things as we were walking around.

1 tsp pepper

This issue’s main course is Roasted Honey Mustard Chicken with a twist of wine, rosemary, and mushrooms. For a healthy side, I chose summer squash. It has been growing bountifully in the garden. Stay tuned for more garden eats as harvest season wraps up here in Ohio. Your local farmer’s market is your guide to fresh food all week. Remember the fresher the better!

3 Tb white wine

SEASON CHICKEN WITH BLACK PEPPER, SALT, GARLIC POWDER AND DRY MUSTARD. 13 | www.ambitionmag.com

8 oz dijon mustard with or without mustard seeds 2 Tb honey 1 tsp salt

1tsp garlic powder 1 tsp ground mustard

6-10 mushrooms cut in quarters 3 sprigs of fresh rosemary

LET SIT FOR UP TO 3, BUT NO MORE THAN 24 HOURS. AFTER MARINATED, PLACE CHICKEN IN GREASED 9 X 13” DISH.

RECIPE 04

MIX WELL AND POUR OVER CHICKEN TO COAT. TOP WITH MUSHROOMS AND WHOLE SPRIGS OF ROSEMARY.

PREHEAT OVEN ON 400째. IN A BOWL, COMBINE DIJON MUSTARD, HONEY, AND WHITE WINE.

COOK FOR 40 TO 70 MINUTES UNTIL DONE; BASTING EVERY 15 MINUTES. www.ambitionmag.com |

SUMMER SQUASH WITH HERBS 2 summer squash cut in quarters 2 sprigs of rosemary 2 sprigs of oregano 1 sprigs of thyme 3 tablespoons olive oil 1 teaspoon salt 1 tablespoon minced garlic 1 teaspoon pepper

PREPARE YOUR SPICES, TAKE THE LEAVES OFF THE SPRIGS AND PLACE IN A LARGE BOWL. 15 | www.ambitionmag.com

ADD TO THAT BOWL THE SQUASH, GARLIC, SALT, AND PEPPER. TOSS TO MIX.

ADD TWO TABLESPOONS OF OLIVE OIL TO THE BOWL AND TOSS TO COAT.

RECIPE

IN A LARGE SKILLET PLACE THE LEFTOVER OLIVE OIL AND HEAT ON MEDIUM HIGH.

ONCE HEATED, POUR IN SQUASH MIXTURE.

COOK FOR 15 MINUTES COVERED OR UNTIL DESIRED DONENESS. www.ambitionmag.com |

FIGHTING FOR MY DREAM CHRIS PEARSON 17 | www.ambitionmag.com

Chris Pearson is an undefeated Middleweight professional boxer from Dayton, OH. I had the pleasure of getting the opportunity to speak with Chris and get a sneak peek at training day with him. Ambition Magazine, LeKeisha Nicole: What interested you in boxing from the beginning, was it a familial thing? Chris Pearson: Initially, we meant to lose some weight, because I was playing peewee football and it was a weight limit for all the skilled positions, like running back, quarter back, and wide receiver. All the stuff that was fun you had to make a weight for. So we started it to get in shape and lose a couple pounds. I think I got my butt whipped the first couple of days the first time, that did it alone. I was like hold up bra, I was young but I always had that competitive drive and edge. Yea so God gave me a butt whipping and it kind of lit the fire, eventually I got him and I got his number and the momentum and desire just grew to get better and better and it got me here. LN: When you were going through school did you participate in sports other than boxing? CP:“Yes I played football and basketball all through high school, I had division one scholarships in football and basketball, but going into my senior year I tore my ACL that kind of sat me down, I didn’t get to compete in sports my senior year. But I still had my scholarship to the USOEC, which stands for Unites State Olympic Education Center, which is held at Michigan University. I went there right after high school for a year and a half and right after the Olympic tryouts in 2011 I became professional. LN: Where you already pro when you signed with the Money Team? CP: Yes, well I signed with a guy named Al Hayman who runs boxing, like Floyd Mayweather is the face of boxing, Al Hayman is the guy who makes everything go, from the business aspect. So I signed with him before I signed with Floyd. So I came into the game, I never needed Floyd I signed with Floyd more so because he Floyd and the way he took me under his wing and the love he showed. At the end of the day these promoters, mangers and advisors are business savvy people so they don’t really invest to much nobody because they know this sport is an ugly sport. It could be high then low real quick. Having a guy like Floyd from the jump he always kept money in my pocket. I could have so much more, like crib, cars or whatever just by letting him do that for me

but just as a man, I want to do that stuff on my own. The stuff that he does is monumental, even though it’s smaller than what he does for everybody else, but that’s perfect for me, because at the end of the day he understands me. Before he was kind of like don’t let your pride get in the way. It’s not pride I’m not hurt, I’m okay I don’t have to live luxuries until I earn that. Guys get knocked off struck by getting too much too fast and they didn’t work for it and can’t appreciate it and they lose it. I don’t want that I want to just take my time; I’m making more money I’m happy, I’m good. LN: How many fights do you have a year? CP: It varies; we would like to do at least four. One of the years since I been pro I got in to three or four but I had a couple different injuries. Like I said boxing is so unpredictable, different setbacks pop up all the time but as of right now everything is going fluid. So I’m just embracing and thankful for it. LN: Let’s talk about this upcoming fight, I know I’ve heard that you don’t have a person solidified just yet. So what’s that about because I keep hearing people dropping out? CP: Yes that’s just apart of the business, part of being the top prospect. A lot of guys that fight me want to get paid as if they’re already fighting a World champion. There might be guys who are a level above me far as on paper, like a full blown contender. They don’t want to fight me because if they lose to me it’s going to send them further down. LN: It’s going to drop them? CP: Yes, like right now its high risk low reward for guys and at the end of the day we are fighting and this is what we do so I really don’t understand why its so difficult because whoever does fight me knows they are going to get paid great. So I mean guys have their motives, guys don’t want to lose. I’m one of the next people in line to be the best, it comes with the territory. LN: Does that do anything to you, in terms of who you want to fight. CP: I don’t have any picks right now. For me right now it’s just whoever signs the contracts to fight me that’s who I’m fighting. I don’t have www.ambitionmag.com |

picks at the end of the day I know who the champions are in my weight and we are probably two or three fights off from fighting them, so right now they’re not in my radar either. Whoever signs the contract is whom I’m focusing on. LN: Has it always been like that, or when you came in you said, ”I have to fight...” CP: “No it’s always been like that because I knew from the jump when I first started professional I studied the game, I knew how it goes everybody waits their turn. They put you through scenarios when I say scenarios they gone to put you in fights, they gone test you here and there, they gone give you guys that you should blow out, but every fight is test. If they give me a guy it’s looking like I should beat him easy and I don’t beat him easy, that’s like an okay he won but he didn’t dominate. So we might want to slow him down a little bit. So at this point its really about how I perform. Like I said if they put me in here with this guy next and I blow him out the water and show how I have been working it will speed the processes up. But if I go in their bullshitting and look like lustered it will have me stalling. At this point I’m realizing that I’m expected to win so it’s not about winning its how you win.” LN: “How are you on judging yourself, when it comes to your performance?” CP: “I’m easily my biggest critic, because at the end of the day I got so many aspirations and dreams for myself and for my family. Even when I’m impressive to some people if I’m not impressive to myself I wasn’t impressive, that’s just how I go about it.” LN: “True enough, let’s talk about the things you struggle with in the ring or getting into the ring, with the physical aspect first.” CP: “My little girl is hard to be away from, so this camp literally, two different times after camp, I wasn’t suppose to go, I flew to New Jersey for a week. I was still training, I’m going to train, and I’m a fighter that’s what I do. I just hate being away from my little girl because she growing so fast. The beautiful thing is her mom and their family is so supportive so she understands when I’m gone. We facetime and she says, “daddy training daddy got to box,” she understands that but she still miss me. With her being so little, its funny I can always tell when she miss me a lot, when I face time her mom say look daddy 19 | www.ambitionmag.com

on the phone and she say no I don’t want to talk to daddy I don’t like daddy. Basically saying I don’t want to see you on this phone you was just here for a week or two weeks and we was having fun we was going to the park and when daddy come home its how its suppose to be, its different its more fun, it almost like an event.” LN: “When you look at support where do you feel like you get your support from? Is it from the people who watched you, do you have those random people who never saw you before all of a sudden are now your best friend, what’s the support like for you right now?” CP: “Yes at the end of the day you know where we from, the area we from, the people where you grew up at with not that different from mines. So if they see somebody with a meal ticket females are going to bit and niggas gone try to be cool you know how it go. But at the end of the day I have a close nit circle with the people I love. I will be cool with anybody, I know its people out there that think we are closer than what we really are, because of how my temperament is. But overall my dad, my aunts, my grandmother, my coaches and of course my daughter are my biggest supporters. “ LN: “What are some of your goals outside of boxing, what’s the life span of a boxer in general?” CP: “It varies you know you got guys who have been not just a pro but a world champion for 18 almost 19 years. (Floyd MayWeather) You got guys who start off fast and have a lot of momentum and get an injury or get a setback and then their career is down the drain. The best thing I can do is take it one day at a time, that’s how I do it. Every day I wake up is a blessing; every day I get to do what I love is a blessing. If the lord switches up plans then I got to roll with but as right now he is letting me live my dreams because I’m so thankful because you know as human being we live in sin, we don’t always deserve the air we breathe let alone blessed to do what you love to do. LN: “Do you know anything that you are putting in place for post boxing?” CP: “Yea we have things here and there but I’m so focused on boxing, you can water a thousand seeds, but if you don’t focus on that one it won’t grow into what you want it to be, I’m keeping things in mind and my aunty is a brilliant woman, she keep things lined up. At the end of the day its gone fall into place when its time. It’s all about you doing your part, stacking this money up and making as much of it as I can. Since our interview, Chris did get a fighter to sign and he was the undercard fight in what was promoted as Floyd Mayweather’s last fight. We are ecstatic to announce that Chris is still undefeated with a 12-0 record.

Ambitious LEKEISHA NICOLE

NOW AVAILABLE FOR PURCHASE http://lekeishanicole.com/product-category/business-relationships/

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F I T N E S S

JOURNEY

At the start of a fitness journey we all have some hope, wish, prayer of a goal that we'd like to achieve. We hope that we can get there, and more importantly get there as fast as possible. We research and look for the best product, supplement, food, get fit quick scheme to help us hopefully reach our goal by tomorrow. The funny part is in our efforts to speed up our progress we typically end up pushing our results back even further. So here's 7 tips I wish I had applied in the beginning of my fitness journey that will help you hit your goals faster.

There's no get fit quick potionAs bad as we'd like to reach our goals as fast as possible. There is no product, food, supplement, workout, etc... that will make you hit your goals tomorrow. I always preach to my clients that in order to reach fitness success you have to enjoy the process. Just going through the motions hoping that eventually one day you'll step on the scale and be at your desired weight isn't going to get you there, ever. Unless you enjoy what you're doing, you're just going to eventually give up. Working out, eating healthy and staying committed is not an easy task. It's going to take hard work, it's going to take staying focused, and it's going to take making it a priority. Just going through the motions is the formula for guaranteed failure. So, make it a priority, schedule your workouts, prepare your meals in advance and most importantly never give up.

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Track everything possibleTrack foods, track exercises, track anything related to your workouts and review at least once a week how your progress has been. Believe it or not progress should be seen weekly, not just monthly. Whether weight gain or weight loss, the scale should move weekly, and if it is not then it is time to adjust something. Waiting a whole month to measure progress for the non-professional could lead to a whole month lost, frustration and potentially giving up. So make it a priority and no you don't have to carry an organizer around all of the time but at least at the end of the day sit down and record everything you've done.

Set specific and measurable goals- A lot of times we're afraid of setting goals because we're afraid of not hitting them and feeling like we've failed. But at the end of the day progress is progress. Set a one month, 3 month, 6 month goal and reference back to that goal during the process to keep you motivated. Goals are good to keep you focused and motivated and help to drive progress much faster. Don't be afraid to push yourself by setting realistic goals.

No fitness goals will ever be attained without diet changes- Your nutrition very well may be the #1 reason for success or failure in a fitness program. Whether it's gaining weight, losing weight, or just toning, if you want your body to change you've got to significantly change your diet, and if you don't you'll just be "spinning

your wheels". This is where tracking comes in to play. There are a number of really good fitness apps out that will break down every single food you consume and allow you to see the nutritional facts down to the single digit. This can be the most valuable asset you have during your fitness journey because now you know exactly what you're eating, and you can either adjust your caloric intake up, or down based off of if the scale is moving or not.

Increase your weights- You must increase the weights and volume used in your fitness program, otherwise you will hit a plateau and your workout progress will come to a halt. This is especially important for women who tend to stick with smaller weights for fear of getting too bulky. Women do not produce the testosterone to bulk up like men do, so using heavier weights over time will help them to tone and slim down like they so often desire. Not increasing weights as stated earlier will guarantee your progress will stop at some point which will lead to frustration, and eventually giving up.

Muscle= metabolism. Muscle is the trick to increasing your metablosm and burning fat faster. Instead of focusing on burning fat, the trick fitness pros use is to increase lean muscle because the more muscle you have the faster your metabolism is. For example for every 1 lb of muscle you have your body naturally burns about 50 calories a day without doing anything. This is why strength training is so important in weight loss efforts. Most including myself growing up thought when it's time to lose weight, I just need to go for a run, but quite the contrary. Let your body work for you by packing on some lean muscle, toning up and getting weight loss results faster with less work.

Consistency is key- No matter how hard you work in the gym probably the single most important tip is you must be consistent. Working out 3-4 days one week, then 1 the next and skipping a week, then jumping back in full throttle will never get you where you want to be. You must set a goal of how many days a week you're going to work out, and make sure the week doesn't end without achieving this. The number one reason I never achieved my fitness goals early in life was the fact that I was not consistent. I would kill it in the gym, but would miss days, miss workouts, not eat right consistently and wonder why time passed and I would see little to no results. Until you string together consistent workouts with consistently eating clean meals and staying away from junk, you're not going to see the results you want. So there it is, I could have written about the best this or that, but without this foundation you will just be spinning your wheels. Use these tips and apply them and you'll see much better fitness results I guarantee it. Any questions you may have feel free to contact me via social media or email anytime and I will help anyway I can. Thanks, Devin Hawes Owner/Master Trainer

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ROMANCE GPS SHUTDOWN By: Dorothy Enriquez

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you provide directions to your heart to a man who’s interested, he’ll follow them. He’s not necessarily being himself; so he can only keep up ‘the act’ for so long. But, give it four to six months. Mr. Dating Prospect will morph into a different man: Himself. You’ll be stuck holding your heart in a to-go box. I found myself struggling in relationship after relationship trying to adjust to the ‘real him.’ It always ended in annoyance and disappointment. This went on for years. Years! Enough was enough. No more route guidance! I shut down my romance GPS—not an easy feat for someone who loves to over communicate. The new approach to dating required tweaks and adjustments. I had a rehearsed plan. When the next guy asked: What are you looking for? My response was: I want you to be respectful and be yourself…then, let’s see where things go.

GPS Re-Routing

I took the romance GPS shutdown to the next level in 2014 after a come to Jesus meeting with a trusted guy friend in mid 2013. He said, “You’ve got to stop giving us directions. We’ll follow them.” I stopped giving turnby-turn directions to my heart. 2014 resulted in a respectable dating year. I learned the positive impact of simply asking a man to be himself. As Oprah says, ‘Use your life as a class.’ So I took a class in managing

my emotions and patience to ensure complete romance GPS shutdown entering 2015. How can you manage your emotions and why would you want to? The quick answer is: emotions should not spearhead dating decisions. Emotions fluctuate. They impact your ability to sustain a complete romance GPS shutdown. When emotions are nominated as your sole navigator you end up in hot water—at least I do. So I tested my theory.

“ ENOUGH WAS ENOUGH. NO MORE ROUTE GUIDANCE! I SHUT DOWN MY ROMANCE GPS ”

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ALLOWS THE RELATIONSHIP TO REVEAL ITS PURPOSE IN YOUR LIFE.” “A ROMANCE GPS SHUTDOWN

GPS Shutting Down

I began dating Mr. Wonderful. We looked perfect on paper—the ultimate power couple. But, we weren’t working in real life. And I know me… had I put my emotions in charge; I would’ve thought I was in love. Instead, I was able to maintain a clear head. Staying true to the GPS shutdown, I asked him to be himself from day one. After four months, we both woke up saying I respect you a lot and I think you’re amazing, just not for me. Love it! We were both adults about it because of the solid approach—being ourselves and letting the answers unfold. The second element involved taking a class in my own patience to ensure the romance GPS remained in shutdown mode. When we turn 30, if we haven’t been married or birthed a child, many of us go a little cuckoo. I have my basket case moments. I notice subtleties in how thirtysomethings interact with one another with the perceived ticking clock. You think it’s a female thing, but men get a little

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looney too. It never occurred to me that the other half experiences social pressure. I had a candid conversation with Mr. Wonderful. He proposed a hypothetical scenario of the seemingly perfect guy, then added that he was 42, never been married and had no children. He asked, “With that 10year difference and him being in his 40s, would you hesitate?” I said yes. He added with a triumphant hand wave, “Exactly my point, it gets a little weird for us too…so in our mid 30s we realize we’ve got to step up to the plate and begin the search.” Social factors like these can goad us to booting up the romance GPS. Don’t do it! Understanding some of the inherent challenges associated with having a 3 in the first part of your age supplicates patience be embraced. Taking the time to date someone and explore them is the best way to identify if he or she is someone you could build with in the future. Rushing is a breeding ground to skip steps, make mistakes and justify red flags. I dated Mr. Wonderful for 4 months

without pressing him for details of what are we doing and what is this. When a man wants you, there will be no doubt in your mind. The day we called it quits, I was grateful for taking a class in my own patience.

GPS Update Available

A romance GPS shutdown allows the relationship to reveal its purpose in your life. It prevents you from tripping over your emotionally driven heart strings. In my case, it was a lesson. How often do we confuse a lesson for a soulmate? This was the first time I had my romance GPS completely shut down. I felt empowered and equipped to pursue the dating relationship while keeping my focus on being the one instead of making him the one. My Mr. Right is out there; he’s just using a Thomas Guide. I’m okay with a good wait for the right one. #still_loading Dorothy Enriquez is a writer, speaker and self-development training expert with a passion for inspiring women to achieve their dreams.

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J’LaQueenia

SPIRITUAL FITNESS

#Exercise #Workout #TeamFitness #FitCouple “

HOW MANY TIMES HAVE WE SEEN THOSE HASHTAGS ALONG WITH MANY OTHERS PERTAINING TO PHYSICAL FITNESS ON SOCIAL MEDIA?

”

How many times have we posted it ourselves? We see and hear about physical fitness on a regular basis, right? We make sure we work out on a regular basis in order to reach or maintain our fitness goal, right? However, how often do we stop to take the time to consider our spiritual fitness? How often do we set time aside to ensure that we’re doing the necessary things needed in order to remain and/or maintain our spiritual fitness? Spiritual fitness will bring us perfect peace. Will life be easier for us just because we have a level of spiritual awareness? No not at all! However, there is a saying that goes “your worst day with God is better than your best day without him.” Perfect peace does not mean that we become exempt from trials and tribulations. Perfect peace means that in the midst of any storm we can stand with assurance knowing that we are planted like a tree by water with roots of prosperity, love, growth, and guidance.

Just as what we eat affects our physical well-being, what we allow to enter our body, soul, and spirit gates affect our spiritual well-being. Just as we sometimes use food to fill a certain void; when used excessively it affects our physical appearance. The same thing goes for when we turn to social media, reality shows, blogs, and things of that nature to fill an emotional void or to seek validation; when used inappropriately it affects our spiritual being. Just as we must monitor what food we put in our bodies in order to reach or maintain a physical fitness goal we must guard our hearts and minds against negative and unhealthy associations in order to reach or maintain spiritual fitness.

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Personal Message from J’LaQueenia

Make a vow to not only be kind to your body by doing the things to remain physically fit; but vow to take the proper steps needed in order to remain spiritually fit as well. There are no crash diets or diet plan that can assist us in becoming or remaining spiritually fit. In order to ensure we are spiritually fit it takes effort, time, dedication, and most importantly remaining committed to God. It will not always be easy but it will definitely be well worth it. Here are a few tips to assist in maturing spiritually in the Lord: 1) Pray daily. How long you pray is merely a personal choice. What I do know is that once you maintain an active prayer life God will reveal to you what to pray, how to pray, who/what to pray for and how long you may need to pray. Know that praying is simply “talking with God” there are no prerequisites for praying. Simply open your mouth and speak to God, know that he loves you, he hears you, and he cares about all things concerning you. Most importantly have faith that your prayers will be heard and you will be given the necessary answers and guidance needed. (I will warn that God may NOT always give you the answer you were hoping for. But he will ALWAYS give you the answer you need) 2) Read your bible on a daily basis. Set aside time to not only read but to mediate on the Word of God. Personally when I first got saved and started reading the Bible it intimidated me because I could barely understand what I was reading. But one day when praying God placed a prayer on my heart and I asked him to bless me with the ability to clearly understand what I was reading and he did just that. I would recommend starting out with a devotional bible plan to help you discipline yourself and get in the habit of reading your bible. “But blessed is the one who trusts in the LORD, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.” Jeremiah 17:7-8

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Skin Rejuvenation By Latoya Stegall-Collins

"MAKING IT HAPPEN BALANCING YOUR SKIN AND GETTING GORGEOUS TO LOOK YOUNGER"

kin rejuvenation is anything that makes the skin look flawless. We all want beautiful skin, right? We should also know that when we age it's not the easiest task to have clear beautiful natural looking skin. Do you suffer from chronically dry skin and other skin conditions? Do you go toolinâ&#x20AC;&#x2122; around for the best skin care technology available by dermatologists and skin care estheticians? Rejuvenating your skin to restore your look gives you life.

KNOWING YOUR SKIN TYPE

Natural normal skin is defined as flawless skin naturally moisturized with no signs of dryness, with no blemishes or visible pores. Oily skin can produce enlarged pores and a dull or shiny and thick complexion. Dry Skin can produce almost invisible pores and a dull, rough complexion with red patches in the affected areas on the skin that causes less elasticity and more visible lines. When exposed to drying, skin can crack, peel or become itchy and irritated. Dry skin is caused by different factors such as: genes, aging or horomonal changes. Also and all year around weather and long hot showers or baths as well as ingredients inside of soaps, cosmetics or facial cleansers and scrubs. Combination skin can be dry or normal in some areas and oily in other areas, such as the T-zone on the nose, forehead and chin. This can produce overly dilated pores and shiny skin and develop blackheads.

SKIN CARE TIPS

Here are some tips to begin your journey towards healthy looking skin!

DO'S

1 . Always wear sunscreen all year round. This is one of the most important things! 2.Find products that are suited to your skin type. 3.Eat a balanced healthy diet. 4.Drink plenty of water, water, water. 5.De- stress as much as possible 6. Exercise daily to get proper blood flow. 7.Remove all traces of makeup before going to bed each night. 8.Check for any changes in moles. 9. Minimize alcoholic beverages 10. Switch facial scrubs -remember that the famous apricot scrub turns out to be a pretty rough scrub that can irritate your skin. Try scrubs that are gentle on the skin with beads rather than grit.

SKIN CARE CLEANSING ROUTINE

1.When cleansing properly make sure you remove all dirt, makeup and pollution thoroughly. 2.Toning is necessary to use if your skin oily and sticky. 3.Moisturizing products helps the skin retain moisture, feel smoother and to look healthier. 4. Exfoliating helps remove dead skin cells, leaving your face looking bright and fresh. TIP: When looking for products that helps different types of skin conditions and that can be used all year round, I recommend Herbal Jelly it's an alternative to petroleum jelly that has been formulated with natural oils and herbs and you can use this product in so many ways . Herbal Jelly is great for extra dry skin without leaving a greasy film , you can use it for diaper rash and for chronically dry irritation on the skin such as Eczema and also a great use for many who are affected by diabetes. For Herbal Jelly Body Butter, go to www.serenitysuiteskincare. com

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