Archive for December, 2015

Setting Goals for 2016

Happy Holidays and a Wonderful New Year

It is a good time to reflect during the holiday season and set goals for the upcoming year.

Below is an outline that I have set for myself. It’s a brief post but extremely important.

Setting Goals for 2016

Set goals in the four primary areas of life:

  1. Health (mental and physical)
  2. Wealth (business and investments)
  3. Personal (hobbies and interests)
  4. Social (family, friends, community).


My Personal Health Goals

  • Spend more of my time feeling happy.
  • Develop a stronger cardiovascular system.
  • Stay under 168 pounds.
  • Get at least seven hours of sleep per day.
  • Spend more time thinking about others… and less time thinking about myself.
  • Make smiling a habit.

Steps to take:

  1. Identify my life goals.
  2. Break down my four life goals into five-year objectives.
  3. Break down my five-year objectives into New Year’s pledges.
  4. Break down my pledges into daily or weekly task lists to make this work. Prioritize them according to importance and urgency. And devote an early morning hours to important but non-urgent items first.

Feel free to comment on my goals or on your own personal goals you wish to accomplish in 2016


Tips if You Catch a Cold

5 Tips if you Catch a Cold

Common Cold

Common Cold

As we head into the “common cold” season I thought I would share some insight or tips on how to fight the common cold.

At one time or another we all have this problem “the common cold”; recently I read a newsletter that outlined 4 tips if you catch a cold that I would like to share with you.

Neti Pot is a device used to rinse the sinuses out. You can buy one at your drug store or online (Amazon) for about $10.

I use mine once a day when I have a cold or when my sinuses are clogged from allergies. I also use my Neti Pot when the pollen count is high. But follow the instructions carefully and don’t use tap water.

It is recommended that you microwave the Neti Pot for two minutes before adding water to kill any bacteria and use purified or distilled water.

Get proper sleep –  a good night’s sleep will make you three times less likely to catch a cold. Your age will determine how many hours per night you should sleep. Personally I strive for 7 to 8 hours per night.

Stay warm and wrap up. Chilly air can weaken your body’s defenses. When the temperature within your nose cools, your resistance decreases. To keep your nose warm, do what I do during my daily walks in the winter time; I wrap a scarf around my face when I am walking outside.

Take some extra vitamin C. I read that vitamin C reduces the symptoms of the common cold within hours. Not really excited about taking daily multiple vitamin, but if I have a cold I’ll consider taking Vitamin C.

Try some peppermint tea. Peppermint has been used for thousands of years to improve digestion, lessen cold symptoms, and cure a sore throat. And it’s a great, natural way to make your stomach feel better… It helps with indigestion and nausea.

I use a Keurig and found that I can get a k-cup with peppermint tea, simple to brew and quick. If you cannot find in your local supermarket you can order online directly from Keurig.

On the preventive side:

If at all possible stay clear of anyone currently with a cold and avoid sharing utensils and drinking glasses.

I hope this helps…..

Stay healthy.


Energize Your Workout

Energize Your Workout

Hi everyone,

This morning I went to the gym and did my usual Tuesday morning weight training class only this time I decided to step it up by trying a new product  AMPED Power that was just launched by  Isagenix. It was designed to boost the intensity of training, but also to offer a natural and safe option to increase power and gain muscle.
The drink is supposed to be consumed 15 to 30 minutes before my workout. Consequently, because the drive to my gym takes 20 minutes I had to drink mine in the car. The first sip I took didn’t taste that good so I let it sit for a minute and tried again. The second sip was a lot better.

After I reached the gym I set up my weights. I then drank an Isagenix Eshot. This is another product by the company that I had never tried before. It is a naturally caffeinated energy drink that gets your body moving and sharpens your mind.

Building Muscle

Building Muscle

When I decided to do this I was skeptical at first. I was afraid I would not be able to tell a difference in my energy levels and strength.

For one hour we go through eight rotations with emphasis on different body parts. I had decided to up my weights on every rotation and push myself.

  •   Ten minutes into the class and I felt different. It’s hard to describe but it felt like a current was running through my veins.
  •   Twenty minutes into the class and I was looking around to see if anybody else noticed a difference in me.
  •   Thirty minutes into the class and my mouth was hanging open in disbelief.

There’s no way this is happening to me! I kept asking the lady working out behind me if she noticed anything different.

Normally we work shoulders on our final rotation and I am usually tired but today I was totally energized.
After the class was over I walked up to my instructor and I said “Did you see me?”

I never dreamed that a the age of 66 with healthy nutrition and exercise that I could feel this good and be this fit.
I am so AMPED! 💪🏻


All AMPED up!

Now back home to enjoy my protein drink.

If you tried either product, please leave a comment below.


Eating Chocolate is Good for You.

Chocolate the Feel-Good Food

It is a known fact many active chemicals, flavonoids, and antioxidants in cocoa provide lots of health benefits. Specifically, the antioxidants in chocolate help blood vessels expand and regulate the flow of blood, which helps blood pressure.

That is good news for “us” chocolate lovers.

Dark chocolate eaten per day lowers blood pressure which significantly reduces cardiovascular risks like heart attacks or strokes.

Chemicals in cocoa triggered sensors in the brain similarly to cannabis. Chocolate helps release endorphins, a type of neurotransmitter that increases “pleasant” feelings.

Chocolate is also great brain food – seniors like myself who drink two cups of hot cocoa per day for a month performed better on memory and thinking tests than those who didn’t drink hot cocoa. The cocoa drinkers also showed improved blood flow to our brains.
Holiday Gifts at
Dark chocolate vs. milk chocolate

Numerous studies agree – dark chocolate is good for your health. Milk chocolate can be loaded with more sugar and cholesterol. But dark chocolate contains more antioxidants and flavonoids, making it a healthier choice.

Personally one of my favorite chocolates has been Hersey Special Dark, actually I prefer it to the more expensive varieties that one can find.

Like anything else eat in moderation, eating too much even of a good thing can drive your caloric intake to higher levels.

Perhaps after eating a few bites, take a twenty-minute walk; it will burn those extra calories and make you feel better as waking is a great stress reliever.

You can purchase chocolates just about anywhere, including online for those hard to find luxury chocolates.

I’ve included some links to Amazon for your convenience and from one of the leading online merchants.
Chocolate of the Month Club

Enjoy and reap the health benefits that chocolate offers.

Quote of the week – “Be vigilant; guard your mind against negative thoughts.”