No Fluff Just Results!!!


Today I wanted to weigh myself for bench mark purposes.  Since, I have changed up my diet and added shakes three times a day.  I have been recording my weight and how I have progressed moved closer to my goal.  About 23 days ago I wanted to shake things up and accelerate my weight loss.  So, I had to think outside the box and take a chance on the advice of someone I have been watching on Instagram and conversing with.

You know how you made to where you at and then you hit a wall and are not seeing the results you want to see?  Right?  That’s when what you are doing is no longer working, then you have to switch it up to something that will work.  That’s exactly what I have done and the progress is now showing.

pic of weight

23 days ago


15 days ago

my weight

8 days ago


This is what I weighed today… Yes! Results.

I Am Finding Out What Works For Me


Since implementing replacement meal shakes into my daily regimen.  I have lost a total of six pound and four weeks.  I must admit, I never thought the shake that I take would also satisfy my sweet tooth as well.  That is huge for me.   In my last post you can see how eating cookies twice a day did more harm, than good over a course of one year.

When I set out to lose weight I knew it was going to be a road of ups and downs.  Not for one minute did I ever believe it would be easy.  I also knew It would take me a long time to get down to my desired weight, which is 190lbs.   It’s been a journey to say the least.  I have met with so many people who have given me great ideas, from how to exercise to what to eat.

One thing I learned through it all is, if you want to lose weight or do anything worth doing in life.  You have to fine out what works for you.  I never discount what others say, I generally try to learn from others who have been in my shoes and those who are specifically professionally trained in an area of their expertise.

Knowing all of that, you still have to find out what works for you.  I was 305lbs I have currently lost 45lbs and still have 70lbs to go.  This is doable for me because I see results that I am proud of right now.  For me, it’s about staying on course and not losing track of my goal.  Never become complacent, because that is how my weight ballooned out of control in the first place.

Is it easy?  No!  Is it worth it?  Yes!!! Without a shadow of a doubt, I am feeling better for having losing the small amount of weight that I have lost already.  Being obese opens the doors and invite so many health issues that only compound a bad situation.

If over time I gained all that weight, then over time I can lose it with a healthier way of living that will help maintain a healthier and longer life.

me sweating in red shirt My daily routine consists of workout with free weights and the machines for thirty minutes followed by the treadmill for thirty to forty-five minutes four days a week.   I realize I was starting to pack on too much muscle and gain weight rather lose weight.  I have now switch it up just to see what will happen.  I hit s the weights only twice a week and do more cardio and found out, the weight started to melt right off.  Hence, finding out what works for me.

Thanks for sharing your time with me today.   My hope is you will have a super fantastice productive day filled prosperity.


Small Changes I Made To Lose Weight


In an effort to live healthier, I am always reading about better ways to eat and prepare good food.  It’s been a while since I have eaten a burger which is my second favorite to munch on when I don’t feel like cooking.  The fast food junkie habits I have put behind me.  Since my sister fell ill I have to always come up with healthier ways to eat and have adapted the reasons to eat healthier for myself as wall.

Most of my favorite food was fried, fried burgers, fried chicken, bacon, and French fries just to name a few.  I have given up all fried foods and feel healthier because of it.  Well, I am sure it’s a combination of things, including working out that helps.  Nevertheless, it could be psychologically I feel that way, but I am sure it makes a difference in the long run.

I also use to wake in the morning and had to have one to three cups of coffee with a ton of hazelnut creamer.  After reading the label on the creamer, I decided I needed to start reading more labels of the things I ingest into my body.  I personally, had to stop due to the large amounts I would consume.   However, I am sure you can enjoy certain things in moderation.

Everyone who knows me, also knows that I love to eat chocolate cookies right before work or at night right before I go to bed.  I know, it’s such a terrible delicious habit.

My favorite chocolate cookies were from subway.  I had to have three chocolate cookies per day every day.  I had the nerve to wonder why I wasn’t losing any weight, right?  I know, that was insane.  WAIT!! You haven’t seen insane yet!

Each subway chocolate cookie has 220 calories.  Times that by three and you have 660 calories per serving.  Times that by twice a day and you have 1320 calories per day.

Subway Table per serving is below.  You can also check their nutrition chart as well.











Total Fat 10 g Potassium
Saturated 5 g Total Carbs
Polyunsaturated 0 g Dietary Fiber
Monounsaturated 0 g Sugars



Stay with me and watch the math, ok!   We are at 1320 per day and times 1320 by seven and you get 9,240 calories per week.  Let’s take that further.  Multiply 9,240 by 4 and you get 36,960 calories per month!  Let’s do one last calculation.  Multiply 36,960 by 12 months and you get 443,520 calories a year from just eating six chocolate cookies per day.  NOT THAT’S INSANE, RIGHT?


Small Changes I Have Made

Simple but healthier choice from fried chicken to broiled and baked.  I added to my diet more salads, chicken salads, tuna fish salads, and various types of salads to keeps the palate happy and intrigued.

Instead of drinking coffee in the morning, I started drinking decaffeinated tea instead.  I noticed something with this change as well.  I have developed a little more natural energy.  The teas that I drink are black tea and green tea with lemon.   It’s for some of its health benefits and well as the taste.

Instead of eating chocolate cookies twice a day.  I have incorporated fruit with a sweet flavor.   Although, it didn’t cure the absurd habit of eating cookies.  It helped a great deal but, at night I still craved something sweet even after eating fruit.  Then after speaking with a friend on Instagram, she mentioned trying a cookies-n-cream shake and it that has worked like you would not believe.  I am no longer craving cookies at all.

Essentially, in everything we do, if we want to do it well, we have to focus.  We must be dedicated.  I would like to hear from you, about some of your challenges.

It you are trying to lose weight and want to partner up and have an accountability partner.  I want to partner up with you.   Free Shirt!  Ask Me how?

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Living With Sleep Apnea

Woman Feeling Sick

I Remember when I use to live in Pennsylvania.  I was working as a contractor for a group of investors.  When one day I was working on a project with my son.  When it reached midafternoon, we went to lunch.  Upon returning on site I was looking for my tools and when we could not find them.  I thought I they had been stolen and started to worry.

I tried to calm myself and figure out what happened.  I tried to think, what was the last thing I had done before leaving the house.  I remembered telling my son I would meet him in the car and would be right out. After several minutes pondering with no answers in sight.  I called my wife frantic with the news that someone had stolen all my tools and I would not be able to finish the job.

My wife was the calm one and sent one of my older sons over to the house who said he will start from the top of the house and work his way down to the basement.  Well, it didn’t take him long to find the tools on the third floor.  I must have lugged all those tools up to the third floor just in case anyone was to break into the empty house while we were at lunch.

I was thrilled to know I was able to continue to finish the job.  However, I still could not remember placing the tools on the third floor and must have done so in record breaking time because my younger son said he didn’t see me do this either.  After that incident I noticed I was forgetting things to the point of arguing with others because I had firmly believed I either, I did something or I didn’t do something.


The Last Straw

One day my wife was cooking and realize she needed a particular ingredient.  I informed my I would go pick it up at the store for her and be right back.  Well a ten-minute run turned into thirty minutes because once I arrived at the store, I had become a little disoriented and did not know how I arrived at the store or couldn’t figure out why I was even there.

Luckily, my wife finally called me and asked what in the world was taken me so long.  I asked, why was I at the store? How did I get there?  And for what reason?  My son walked down to the store and we both drove home together, just in case I had any other relapses.  That was the final straw, my wife made an appointment to see the doctor and they sent me to a specialist and they performed a sleep study on me and I was diagnosed with severe apnea.   The doctor informed my wife and I that I stopped breathing thirty-eight times an hour.

On the Road to Recovery

Thankfully, my condition is treatable.  I was later fitted with a continuous positive airway pressure machine, better know as a cpap machine.  Life was good and I can get back to living without fear.   Although there is always an inherent risk of not waking one day but, I didn’t have the luxury of living in fear.  I wanted to stay positive.


A Turn for The Worse

While in Texas I decided to get checked again because I notice I was exhibiting the same symptoms and become extremely tired all the time.   There were several times I would fall asleep and stop lights, stop signs and so, forth.  I also would forget how to get home or how to use my own cell phone to sometimes call for help.

My wife and I quickly made an appointment to see the doctor.  The first time I took a sleep study test in Pennsylvania I was informed, I had stopped breathing thirty-eight times an hour.  The test I had taken in Texas, the doctor said my condition had worsened, and that I stopped breathing sixty-seven times an hour.

I remember asking the doctor, what could I do to make this better?  The doctor replied loose weight and start eating healthier.  Hearing all this was an initial shock to me because, I thought I had it all under control.  When in fact it was just the opposite, it was clearly out of control.  I was fitted with a new cpap machine and sent on my merry way.

A Little More History

As far back as I can remember, I always had respiratory problems, suffering with asthma and acute bronchitis.  To make matters worse, now sleep apnea.

Think Positive and Live Healthy

With all the asthma attacks I endure, along with the more frequent bouts with Pneumonia.  I decided to get more aggressive about being healthy.  I really enjoy working out and lifting weights.  However, I went all the way up to 305lbs which was my heaviest weight. I have been riding the weight roller-coaster for a long time.  What I found out, is weight gain is one of the side effects of sleep apnea.  If left unchecked, the weight gain can open the doors to other ailments and diseases.  So, it’s critical to maintain a healthy weight status.  Lately, I have dropped weight and I am maintaining that weight loss in a healthy fashion.

I have also changed my eating habits as well. I eat with good nutrition in mind.  Sleep apnea is a serious condition so many of us live with.  However, it does not define us, it doesn’t have to limit what we do.  If anything, let it empower you to become healthier and live a more vibrant life.


Like always, thanks for reading this post.  I wish for you to have a great day!


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Know Your “Why”


0e4115388_1427378562_know-your-whyBefore you start any endeavor, there is a reason for what you are about to begin.  It doesn’t matter if it’s a well thought plan, or if it’s simply a spontaneous impulse.  There is always a reason.  What I have found out is, many people’s “why” if investigated deeply is different then they first indicated.

Example; when you ask some people why they want to lose weight, they normally say something like; so, I can be in better shape, or to look better in my clothes.  Everyone’s reason appears to be different when in reality can be they are more similar than you may think.  First reaction answers are only the by-product of the real reason.

Dig Deep for The Real Reason


Let’s think like a little kid for a moment.  You know how a kid would ask you a question and you give them an answer and then they say “why?” again, right?   You then, give them another answer and to their inquisitiveness, you spout another thought out and methodical answer, thereby, hoping to satisfy their curiosity.  Only to have them ask “why” again.

That is what we as adults must do to find the core reason of why we are in the arena of change.  What is the real reason you are in this new thing, new study, or gunning for that new promotion at work.  Why is losing weight right now so important to you?  What is the reason behind that new song lyrics that mean so much?  Why is having acceptance from other important?

Why Knowing You “why” Makes You Strong

By constantly drilling down to the actually reason why you are doing something.  You will be able to weather the storm when the chips are down and you start telling yourself, I can’t do this.  By tapping into the real reason why, it will help you fight fire with fire.  Your core reason will allow you to dig in deep and say to yourself, I will not be defeated by self-doubt, I will not be subdued by my limiting beliefs.  I will prevail!  I will over-come all obstacles in my way.

There is nothing that can stop me but me!!! If you believe in God, you can add; I can do all things through Christ which strengthens me.  Christ came so that I can have life and live more abundantly.  I will live more abundantly starting right now!!!

Look in the mirror and say to yourself; It’s my time, I will stand tall and be bodacious, I will face all adversity in the face and be audacious.  I will no longer listen to the naysayers telling be what I can and cannot do.  I will follow my heart, mind, spirit, and ground myself in truth. I don’t care what others may think or say.  I am intelligent, witty, compassionate, loving, kind, and funny.  I will live up to my extraordinary potential in every way. So, behold, I am working on my new story that someday will be told.

Thanks so much for reading this post in it’s entirety.  I only hope that it was worth your precious time that you have share by reading.  My wish for you today is that you meet all expectations without limits.  Have a super fantastic day!

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I Am Giving UP!!!


This morning I awoke and realize something.  I have given up on several things that I am please about.  I have given up on many bad habits that I am proud to give up.  Had I not given up so many bad habits, I am sure I would not be writing this today.

There are things in our life that harms our health, keeps our finances from growing, or simply keeps us from reaching our optimal results and holds us back from what we may deem success.  When you take stock in yourself and assess your personal situation, I am sure you will find there is always room for improving and giving up on what is not working in your best interest.

That is why I am continuing giving up the things in my life that does not work for me and believe me I have plenty.  Ever since my sister fell sick and I became her care taker, I had a great deal of time to reflect on my own life and how I have been living it.  It’s a blessing to wake up every morning.  However, it’s a blessing to wake up every morning and sometimes we can take that for granted.  I have always prayed in the morning and at night and sometimes through the day.  Seeing how short life really is, I am giving up not recognizing that fact every morning.


I now awake giving thanks to my creator for another day and to use this day in extraordinary fashion with the time I was giving.  I awake with appreciation, knowing it’s a privilege to be here not take for granted.  I awake with a sense of gratitude in the hopes I can pass along a little inspiration with the capacity to uplift others throughout their day.

I want to encourage you today to take a little time and give up all the bad habits in your life and replace them with good ones.  It doesn’t matter what the bad is, just get rid of it and give it up.  Don’t dwell on what’s not working but focus on what will work better.  Appreciate the goodness in your life and lives of your love ones and friends.  Tell them you love them more and appreciate them.  Tell them how fortunate you are to have them in your life.

As always, I want to thank you for sharing your precious time reading my content and hope that it was a little inspirational to read.  More importantly, you will act upon the appreciate of all the good you have in your life.

Blogging here I have met some pretty awesome people and suspect the best is yet to come.  Please continue to post amazing content as we continue to grow and meet new and amazing individuals.



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