Dear, viewers of my blog

Sadly, I wanted to inform you guys that I will not be blogging anymore. Although I like blogging informative posts and enjoy informing and helping others in love & relationships, health & fitness and personal development, I’m starting a new chapter in my life. I’m deciding to focus my energy and time elsewhere and be even more productive. Change is always good and I’m confident I’m making the right decision. will not exist after February 17th.

However, you can follow me via Instagram: @SpottedMotion for health, food and nutrition and fitness tips. You can also follow me on Twitter: @Dope__Hope.

Thank you for your love & support.


FOLLOW IG: @SpottedMotion for Health & Fitness.

For the ultimate health and fitness tips and motivation follow my new instagram page: @SpottedMotion

I started it from scratch to create a platform for quick information and tips. The goal is to get the masses informed about certain foods and their health benefits, certain workouts and tips, and motivate them to become a better them.

Become a healthy you.

FOLLOW @SpottedMotion via Instagram

50 Ways To Become A More Humble, Respected Individual.

by Jeremy Michaels


To be highly respected by those around us would have to be one of the greatest feats that a human being can reach in life. How you have earned your respect is the most important part of it all. Are you significant because you threaten to get respect by others or are you admired by all because you are humble and have earned your way to the hearts around you through your kindness, appreciation and self respect?

In this blog I listed 50 ways you can become a more humble, more respected individual. Live that gentleman/gentlewoman lifestyle.

1 – Listen more than you speak.
2 – Count to 3 before adding to a conversation to ensure the other person is done.
3 – Be willing to follow another person in conversation even if you don’t get to talk about your idea.
4 – Ask others to join conversations and contribute.
5 – Always offer to improve someone else’s idea and give them credit.
6 – Ask others for the opinion of others.
7 – When you’re wrong about something, admit it and keep it moving. It’s okay to be wrong sometimes.
8 – Admit when you don’t understand or know something.
9 – Be open minded and willing to learn more. Don’t act like you know it all.
10 – Work on yourself daily and become a better person everyday. There’s always room for self improvement.
11 – Appreciate others who become a better person everyday and who learn something quickly and say so.
12 – Be quick to apologize when you do something wrong. Fix it afterwards if it can be fixed.
13 – Study moral principles and use moral principles to guide you.
14 – Recognize your talents as gifts, not your own ability. Be humbled in your talents.
15 – Know how your skills have only be developed by the help of others.
16 – Share your own knowledge and wisdom to pass on what you have learned to create better people.
17 – Love others. That means care, share, help, give, and becoming a selfless individual.
18 – Motivate others. That means inspire, encourage, educated, influence, empower, help and supporting others.
19 – Show gratitude. Be appreciative and grateful of everything positive and negative.
20 – Value other people’s time as much as your own.
21 – Never equate time spent with people to a dollar value.
22 – Don’t boast about your achievements, let others recognize them instead. Be grateful for your successes without bragging about them.
23 – Keep your goals to yourself.
24 – Help other people with their goals
25 – Realize your potential and the potential in others.
26 – Use the response “I’d be honored” when someone asks you to help them or do something with them.
27 – Use the response “It’s My Pleasure” when someone thanks you for doing something.
28 – Recognize that you have faults and work on them.
29 – Ignore first impressions of people.
30 – Give others the benefit of the doubt.
31 – Remember you are a sinner too. In other words, you are no better or worse than anyone else.
32 – Provide positive and encouraging feedback instead of criticism.
33 – Make a choice to act more humbly in any situation.
34 – Know how to accept praise with a simple thank you, don’t elaborate on it or talk more about it.
35 – Recognize the individualism of others and yourself, there is no need to conform.
36 – Share your core values and live them accordingly regardless of the circumstances.
37 – Don’t talk about yourself a lot. Let people see how you are and figure you out on their own. Be mysterious.
38 – Be blunt but not rude. Speak what you feel and be straightforward without sugar coating what you think.
39 – Prioritize things in your life and be consistent in your actions.
40 – Forgive those who wrong you and move on without revenge or lashing back.
41 – Serve others and not yourself first.
42 – Seek wisdom and live by it, which is knowledge of what is truly coupled with a judgment of action.
43 – Talk proper english and present yourself the way you want to be addressed.
44 – Take care of your appearance: Dress accordingly, groom yourself, have good hygiene, etc.
45 – Let people be themselves. Accept them for who they are without judging, criticizing and gossiping about them.
46 – Avoid explosive reactions, and subside any aggression.
47 – Accept new ideas and change, not being stuck on what you knew before. Be open minded in your ways of lifestyle.
48 – Learn from and model the life of the most humble teachers in history. Examples are Jesus, Gandhi, Mother Teresa, Buddha, MLK, etc.
49 – Keep your word.
50 – Be yourself and believe in yourself.





Toxic Apples.


Do you ever wonder what is the point of having a “smoke section” in a restaurant? Isn’t that like having a peeing section in a pool? It doesn’t make sense because the smoke from the smoking section ruins the air in the non-smoking section. The same goes for the “clean” water in the pool. Isn’t it ironic how one small food stain can ruin an entire outfit? In the same manner, a toxic apple in your circle can ruin everyone in it.

You probably have toxic apples in your life. Those people that belittle every single thing you do or say. You know those people? You speak about an accomplishment, they have one ten times better. It’s almost like they took that old “anything you can do I can do better” song to heart. They feel the need to trump any and everything that you do. Toxic apples are the rain cloud on your parade. It doesn’t matter how happy you are or how good an opportunity or situation is, they find something wrong with it. You find the perfect partner for you, they start digging for flaws. You’ve been offered an amazing job, they tell you why you’re not qualified or why that job isn’t for you.

A tree is only as solid and fruitful as its roots. A bad tree can’t grow good fruit. You always reap what you sow, but that toxic apple in your circle is planting weeds instead of fruitful crops in your life. They plant seeds of doubt, uncertainty, paranoia and fear. Much like a vine that strangles the life out of trees, they attach pain to your happiness and uneasiness to your certainty.

Boa constrictors, large snakes, don’t kill their victims with venom like other snakes. They take a much more subtle but effective approach. Boa constrictors slowly wrap themselves around their victim until they have a good grip. Then slowly by slowly, every time the victim breathes in, the boa tightens its grip more and more until finally the victim suffocates and dies. Toxic apples do the same thing. Little by little they suffocate your goals, block your vision and kill your dreams. They’re a negative force to your life. They’re effective at stopping your progress because they spent their whole life stopping their own. They’re experts at killing progress and they don’t want you to succeed because they never did. They don’t want you to live your dreams because they’re a failure at theirs.

Have you ever been in snow or cold weather? You can actually adjust to the snow and the ice but what really makes you freeze is that cold wind. That wind that you don’t see does the most damage as it rips across your face, fingers, head and ears. Toxic apples offer that arctic wind level of hate. That cold hate, that dry hate, that hate that you don’t see but it does the most damage. You often don’t recognize it because they don’t come at you with the hate but rather reinforce doubt in your mind. They offer “helpful” opinions on why you can’t or shouldn’t do something. Their goal is to make you question yourself so you can ultimately kill you own dream just as they have done.

Toxic apples are vampires that suck the positive energy and life out of any situation. When you celebrate how far you have risen, they remind you how much further you have to go. They downplay your accomplishments and instead of blood, they seek to suck every bit of hope from your life until you’re as lifeless and bitter as they are. Toxic apples view everything as a competition, in the worst way. Every achievement of yours has to be out done. And every good news for you has to be outdone with a headline for them. Sooner or later you will quit sharing your dreams with toxic apples because subconsciously you know they hate it, however, if you allow them to hang around, their influence is still going to affect you.

That’s why you must beware of the company you keep. Toxic apples will always hold you back. Surround yourself with like-minded positive individuals who improve themselves daily and is striving for their success. Letting go of toxic people in your life is the biggest step in loving yourself and thinking of your future.

Check out my similar blog: “Discipline and Your Company”


by Jeremy Michaels


MSG (Monosodium Glutamate) 
is an amino acid used as a flavor enhancer in foods. It has many harmful effects such as headaches and migraines, disorientation, depression, eye damage, fatigue, and effects the neurological pathways of your brain and disengages the “I’m full” function to your brain which causes you to eat more and gain weight.

If you consume processed foods regularly, or eat out very often, it is very likely that you are feeding your body a substantial amount of MSG. And this amount might be a lot more than you are aware of. This is because MSG is added to many processed foods, in disguise of at least 20 different names.

The following food ingredients always contain MSG:

  • Monopotassium glutamate
  • Glutamate
  • Glutamic acid
  • Hydrolyzed protein
  • Hydrolyzed vegetable protein (HVP)
  • Hydrolyzed plant protein (HPP)
  • Autolyzed plant protein
  • Textured protein
  • Calcium caseinate
  • Sodium caseinate
  • Yeast food
  • Yeast extract
  • Yeast nutrient
  • Autolyzed yeast
  • Maltodextrins
  • Hydrolyzed oat flour

And the following food ingredients often contain MSG:

  • Malt extract
  • Malt flavoring
  • Malted barley flavor
  • Barley malt
  • Flavors, Flavorings
  • Natural flavorings
  • Natural chicken, beef or pork flavorings or seasonings
  • Reaction flavors
  • Caramel flavoring
  • Caramel coloring
  • Food seasonings
  • Bouillon
  • Broth
  • Stock

So it seems like it is not easy to avoid MSG in your diet if you consume quite a bit of processed foods. And since many restaurants also use MSG in preparing their foods, you are likely to encounter more MSG when you eat out.

Don’t be fooled by those who claim that just a little bit of MSG won’t harm you or even kill. You are probably taking in more than just a bit of MSG when you are not careful. This is because the amounts add up from different sources. And MSG can bring you neurotoxic side effects.

The best way of avoiding MSG is to prepare your own meals using fresh ingredients (without using MSG, of course) as often as possible.

10 Important Relationship Reminders For The Fellas.

by Jeremy Michaels


1. Don’t get so comfortable that you stop pursuing her. Smart men never stop making their woman feel wanted. A man who continues to pursue his woman when he already has her, keeps her.

2. Don’t forget to make her smile a priority to you. The man who works for her smile, earns and keeps her heart.

3. Keep your word. A consistent man is a worthy one. Trust is one of the main foundations to a strong healthy relationship.

4. Don’t try to manipulate situations. Be man enough to admit when you’re wrong, be strong enough to make it right.

5. Don’t make her feel like she’s competing for your time. Make sure she knows she’s valuable to you. It’s never about having time, it’s about making time. Effort is everything.

6. Don’t get lazy. There’s always somebody else that wants what you have. Protect your treasure with your love, appreciation and effort. Don’t get lazy in making her happy, protected, secured, satisfied, pleased and appreciated.

7. Don’t judge. Everyone makes mistakes and learns from them. Don’t judge her mistakes or her past. And most importantly don’t judge her ways of being just because you’re different or think differently. Enjoy her for who she is or leave her alone. Acceptance is key.

8. Don’t assume she knows you care. Show her love, support and care every chance you get. Write letters, send flowers, give massages, listen to her, give her feedback, give her compliments, etc. Show love by both your actions and words and get creative.

9. Don’t stop doing the little things. Be romantic, be spontaneous, be her outlet. Don’t become predictable. Think about what’s most important.

10. Don’t give up so easily. When a real man wants something, he does what he has to do to get it and keep it. Only if she’s worth the effort and time.

Tattoos & Your Health.

by Jeremy Michaels


Tattoos have become widely popular among all age groups as a form of personal artistic expression, but are they safe?

Many people believe that tattoo ink is made from vegetable dye but the truth is that most tattoo pigments are made up of metals, salts and sometimes plastics that is dissolved in a solvent liquid carrier solution that the pigment is suspended in to help move the ink through the needle to the skin.

The carriers (considered safe) can be made from:

  • Ethyl alcohol (ethanol). Nervous system very sensitive to low levels of exposure; kids – lowered IQ, learning and behavioral problems; adults – memory loss, inebriation, liver disease, cancer.
  • Witch hazel.
  • Glycerin.
  • Listerine.
  • Propylene glycol.

They limit infection and prevent contamination.

Carriers may also be made of non-desirable sources:

  • Denatured alcohols. Highly toxic and may be fatal if inhaled, ingested or absorbed through skin.
  • Methyl alcohol. Repeated contact can cause skin cracking and dryness, possible liver damage, headaches, dizziness and even death.
  • Methanol. Can effect the nervous system, but is water soluble so washes out fairly quickly.
  • Isopropyl alcohol. The CDC suggests preventing skin contact. Can cause irritation to skin, eyes, nose, throat, dizziness, headache and dry cracking skin.
  • Ethylene glycol (antifreeze). Not intended for internal or topical use on humans. Can cause acute toxicity by dermal exposure. Also can cause lesions and reproductive issues – it has not yet been classified for cancer risk.
  • Formaldehyde. Some individuals may experience adverse effects such as watery eyes, burning sensations in the eyes, nose, and throat, coughing; wheezing, nausea, and skin irritation. Possible carcinogen. Alcohol increases the absorption through the skin, which results in more chemicals getting in your blood stream.

In the United States, tattoo ink is subject to enforcement though the US Food and Drug Administration (FDA) in the same classification as cosmetics and color additives. But… the FDA has never approved any color or pigment for injection into the skin. It has been pointed out by the FDA and medical professionals that the inks are industrial strength colors suitable for printer ink or automotive paint and not for injection into the human body.

In California, Proposition 65 requires that tattoo artists warn customers that the tattoo ink may contain heavy metals known to cause cancer, birth defects, endocrine disrupters and other reproductive issues. Most other states remain unregulated and potential clients uninformed by the shops and artists.

Ingredients are not required to be listed on inks at all by law and are most often listed simply as proprietary blends. They can contain literally any chemical, including those known to be mutagenic (capable of causing mutations) and carcinogenic (capable of causing cancer). Tattoo artists and tattoo clients, the general public, do not often have any way of knowing for sure what exactly is in the ink.

Any time you inject anything in to your skin you risk infection.

The shop might be spotless, the artist may do everything right, you can still get an infection from contaminated ink.

Tattoo machines puncture the skin 3000 times a minute with each poke leaving a hole 1/64th to 1/16th of an inch in diameter. Tattoo guns work much like a sewing machine piercing the skin over and over again depositing ink to achieve the desired design and effects. The wounds do scab over rather quickly but can still get infected during or after the healing process.

The following are some of the heavy metals in tattoo ink and why some of these metals can be dangerous:

  • Mercury. A neurotoxin, meaning it has detrimental effects on the nervous system. It can damage the brain and lead to physical and emotional disorders.
  • Lead. Interferes with a variety of body processes and is toxic to many of the body’s organs and tissues, including the heart, bones, intestines, kidneys, nervous and reproductive systems. In severe cases, lead poisoning symptoms can include seizures, coma and death. Other symptoms commonly associated with lead exposure include abdominal pain, confusion, headache, anemia and irritability.
  • Beryllium. Listed as a Class A EPA-carcinogen. Exposure can cause chronic beryllium disease, an often-fatal lung disease.
  • Cadmium. A heavy metal that poses severe risks to human health, including kidney, bone, and pulmonary damage.
  • Arsenic. A known carcinogen, and new studies have also found that exposure to higher levels of arsenic leads to genetic damage.
  • Antimony. Exposure can cause irritation of the eyes, skin and lungs. As the exposure continues, more serious problems may occur, such as lung diseases, heart problems, diarrhea, severe vomiting and stomach ulcers.
  • Iron oxide. Also known as “rust”. Minimal if any health risks.
  • Cobalt. In small amounts cobalt can be beneficial to the body. In larger amounts however, it can be dangerous causing nausea, vision issues, heart problems and thyroid damage.
  • Nickel. Small quantities are safe. An uptake of too large quantities of nickel has the following consequences: Higher chances of development of lung cancer, nose cancer, larynx cancer and prostate cancer, Sickness and dizziness after exposure to nickel gas, Birth defects, asthma and chronic bronchitis, allergic reactions such as skin rashes, mainly from jewelry, and even heart disorders.
  • Aluminum. Has been linked directly to Alzheimer’s disease and cancer as well as heavy metal toxicity and sickness.

Although most tattoo ink manufacturers consider their ingredient list proprietary information, some brands do release this information and make an effort to produce only nontoxic inks. Some of the tattoo ink manufacturers with the best policies regarding nontoxic inks, according to, include National Tattoo Supply, Eternal, Skin Candy, Dynamic and Kuro Sumi, all of which make significant efforts to ensure safe, as non-toxic as possible tattoo inks.

It is an unsolved topic of debate between medical professionals as well as tattoo artists as to if the metals contained in the inks dissipate over time or keep leaching from the tattoo into the rest of the body over the course of the person’s life. The safety and levels are difficult to study given other environmental exposures as to what is a direct result of tattooing.

If you do have or decide to do a tattoo, consider doing an internal cleanse as well as incorporating eating very healthy greens such as spirulina, chlorella, wheatgrass, chlorophyll, parsley and cilantro to detoxify the heavy metals in your body system.


How To Lose Weight & Get Lean?

by Jeremy Michaels

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I’ve gone from overweight to normal weight to pretty fit in the last decade, and I’m sometimes asked what someone should eat and do if they want to lose weight and get lean.

Though I’m currently in the process to getting even more leaner, I know the dos and don’ts and did my hard research on nutrition and fitness.

Now there are many diets: Atkins, Mediterranean, South Beach, Paleo, Vegan, Vegetarian, and a handful of others. But diets are not realistic because diets don’t work for everyone. Instead you should forget the simple diet plans and just focus on properly eating healthy and properly exercising.

Create your own meal plans as a nutritional list and create your own workout plan for weight loss, getting fit and lean.

I should note that what works for me or someone else might be different than what works for you and others. Everybody has a different metabolism, different body and ultimately different health. So it’s best to experiment what works for you when it comes to certain healthy quality foods and certain workouts.

The easiest thing to do is focus on eating the right quality foods and avoid eating the wrong foods. And focus on doing the right workouts and avoid wasting time on the wrong workouts or spending too much time on the same routines.

Lose Weight Word Cloud Concept

Losing weight = burning more calories than you eat. It might seem simple, but if you’re not educated on food and nutrition, and fitness, you won’t succeed.

There are 3 principles you must know for weight loss:

  • Know the healthy foods that cause accelerating fat burning in your body.
  • Know the unhealthy particular foods that are preventing you from burning fat or making you gain weight.
  • Know how to properly exercise to lose your body fat percentage and build lean muscle.

I will explain in detail how to quickly and effectively lose weight and stay lean for the rest of your life…

1 – Do NOT diet. I repeat, DO NOT DIET! Most diet plans force you to cut calories until you’re practically starving. Diets aren’t realistic for the long term and are just quick fixes that will set you up for binge eating and weight gain in the future. Diets simply don’t work because everybody has a different metabolism rate. It’s NOT about dieting, it’s about the 3 principles above. It’s about the quality of food you have to eat and it’s metabolic enhancing effect on your body. It’s about the metabolic density training workouts you have to do to have your body adjusted to fat burning on it’s own. It’s about adjusting to healthy eating fitness lifestyle.

Focus on eating healthy aka high quality foods. Simply because eating healthy is how to effectively lose weight and get lean. Eating healthy just means eating natural and organic wholesome foods that have the daily vitamins and minerals, amounts of fiber, protein and good fats your body needs.

  • Avoid sugar. Keep your sugar intake extremely low. Completely avoid empty calories such as added sugary foods and drinks. The more intake of sugar, the more your blood sugar spikes, releasing insulin which makes it very difficult for you to lose weight. Sugar = the number one enemy of weight loss. Sugar is also the main ingredient of how you get chronic inflammatory disease.
  • Avoid certain food additives and preservatives. There are chemicals in our food that make it almost impossible for us to lose weight. Things like artificial sweeteners, artificial colorings, artificial flavorings, high fructose corn syrup, MSG, trans fat, aspartame, etc. are all things to look out for. Completely eliminate them all. Eat organic and natural foods.
  • Eliminate white flour and the wrong starchy high carb foods. Starchy foods such as white rice, white pasta and corn will make you gain weight and makes it difficult for you to lose weight. Eat resistant starches that are high on fiber such as beans, peas, oats, sweet potatoes, baked potatoes, brown rice, lentils, spelt, rye, millet and bananas, which resists being digested right away, contain fewer calories and help prevent quick blood sugar spikes. These resistant starches have lots of fiber and make you lose weight. Fiber is what makes you full and effectively lose weight. Foods high on fiber are mostly certain vegetables, fruits, nuts, seeds and whole grains.
  • Avoid processed foods. If you’re cooking food in a microwave or toaster, or it’s in a box or can, it’s most likely processed food that contain the food additives and preservatives explained above. Go back to the old fashioned cooking fresh food. To effectively lose weight and get lean, you must eliminate processed food! More importantly, eliminating processed food decreases your chance of heart disease, diabetes and cancer by 60%.
  • Know the good fats vs. bad fats. An example of good fats are avocado, eggs, butter, nuts, seeds, olive oil, coconut oil, coconut milk, greek yogurt, chicken breast, turkey breast, fish, chia seed, and flaxseed. An example of bad fats is margarine, canola oil, fried foods, mayonnaise, bacon, flour, milk, chocolate and cream.
  • Eat foods that are proven to make you lose weight, that boost and speed up your metabolism, which are mostly high on fiber, low in sugar/carbs, contain healthy fats and are natural organic wholesome foods: Avocados, spinach, broccoli, olives, walnuts, almonds, salmon, chia seeds, flax seeds, oatmeal, red chili peppers, jalapeno peppers, green tea, potatoes, sweet potatoes, yams, grapefruit, grapefruit juice, lemon juice, quinoa, brown rice, beans, plain greek yogurt, most other vegetables, most other fruits, most other whole grains, etc.
  • Eat vegetables and fruits daily. Make sure you get your daily vegetables and fruits. Eat 6 servings of vegetables a day. And eat 3 servings of fruit a day. Also juicing/blending vegetables and fruits can be very beneficial to both getting lean, losing weight and for your health. Vegetables and fruits have the vitamins, minerals and fiber you need to lose weight, maintain your lean and make you feel full.
  • Eat breakfast. It’s a proven fact that people who eat breakfast have a better shot at losing and maintaining weight loss. Eat a big breakfast, medium lunch, and a small dinner, with snacks in between.
  • Completely eliminate fast food. Fast foods are genetically modified (GMO) and mostly contain trans fat, MSG, and the food additives and preservatives explained above, that will make it difficult for you to lose weight. Fast foods are also loaded with the bad fats, high sodium, high carbs, added sugars and high cholesterol.
  • Completely eliminate fried foods. You may be used to eating fried foods but the process of frying will make you gain weight. Frying food causes food to absorb more fat and calories. The wrong fat that is. Also the most common frying oils are vegetable oils and canola oils which are a big no-no when it comes to your health and weight loss. Stick to grilling, roasting, braising, steaming, broiling, boiling, simmering, poaching, baking and stewing.
  • Eat protein. Green leafy vegetables, beans, nuts, seeds, fish, chicken, turkey, eggs, lean beef, pork, milk, greek yogurt, etc. Note that you should always select lean meats. Completely avoid processed meats such as bologna, salami, bacon, sausage, hotdogs, etc. Limit your protein from animal products and dairy to 2-3 times a week, and eat more protein from green leafy vegetables, nuts, beans and seeds.
  • Cook with the right herbs, spices and oils. Believe it or not, but using the wrong oils will make you gain weight and cooking with the right oils will help you lose weight and maintain your lean. Use healthy oils such as olive oil, coconut oil, sesame oil, walnut oil, flaxseed oil and hemp oil – instead of vegetable oil, canola oil, peanut oil, corn oil, grape seed oil, sunflower oil and safflower oil. Use herbs and spices that are known for many healthy benefits and speed up your metabolism such as garlic, mint, oregano, mustard seeds, dill, parsley, cilantro, poppy seeds, cinnamon, cayenne pepper, ginger and marjoram.
  • Beware of “fat-free” or “low fat” or “reduced fat” or “sugar free” foods as you could be trading good fats for huge amounts of sugar, sodium and chemicals. When it comes to “good fats” always choose whole fat.
  • Avoid pills, supplements, detox cleanses and fasting for weight loss. Most of these so called “weight loss” products will make you lose weight unhealthily and the wrong way and make you gain it all back or more at the end with disease or side effects. These scams are out for your money and don’t care about your health. Don’t fall to their slick advertising tricks, publicity, google searches, marketing and celebrity endorsements. “Detox cleanses” are very good for your body for overall health but it’s not consistent for a weight loss goal. “Fasting” is not good at all because then you’ll be starving yourself which makes your body go into fat storing mode. Supplements are synthetic versions of vitamins and food and it’s proven not to be too effective and consistent for health nor weight loss in the long run. One should adjust to a healthy eating lifestyle and exercise to properly and effectively lose weight and stay lean.
  • Avoid over the counter drugs and pharmaceutical drugs. Drugs are not meant for your body and are highly toxic. Most of them have dangerous side effects including weight gain and disease. Completely stay away from drugs!
  • Lastly, do not count calories, carbs or fat! Ever! There’s no need to count anything when all you have to do is just monitor what you eat by eliminating the bad stuff and focus on eating the good stuff.

2 – Workouts for weight loss and to get lean. Strength training, cardiovascular workouts, high intensity workouts, and participating in sports are king to help you lose weight and get lean.

  • Strength training. Strength training helps you lose fat without losing muscle, and makes you gain muscle. It gets you strong and feeling empowered and confident. This is important for both men and women. I recommend starting with bodyweight exercises (calisthenics) like push-ups, squats, jumps, lunges, and pull ups then slowly adjusting your body to weight lifting. Weight lifting with dumbbells, barbells and/or workout machines are great to get leaner and burn fat.
  • Cardio. Cardiovascular workouts such as jogging, biking, power walking, swimming, running on the treadmill, hiking, etc. are good to get your heart healthy and you can burn fat and maintain your lean. However it’s important you pair cardio with strength training/weight lifting for weight loss and to get lean. Cardio alone or too much steady cardio will not make you see the results you want to see.
  • High intensity workouts. Now these are king for weight loss and getting leaner. One should focus on metabolic density training workouts which are high intense short burst workouts that focus on your whole body that send your metabolism sky high. After high intense short burst workouts, your body will burn fat for 36 hours after you exercise. You will see weight loss results immediately and you will adjust your body to burn fat and tone on it’s own when you’re consistent. Your high intense short burst workouts should include overtime push-ups, squats, lunges, jumps, planks, jumping jacks, burpees, leg raises, and different aerobic exercise and body movements that focus on a fast paced total body workout.
  • Conclusion. Exercise is an important weight loss tool and how much you need varies from person to person. If you’re a beginner, start small at 3 days a week and gradually add time and more strength training workouts, cardio and high intense short burst workouts to give your body time to adapt. Any strength training paired with cardio and high intense short burst workout that stresses on total body and an increased heart rate will always help you lose weight quickly and keep it off.

3 – Drink water. You’ll be amazed by how much weight you drop by simply switching to water. Completely eliminate soda! And limit your juice. Water kick starts your metabolism, helps build muscle, moistens your intestines helping dispose waste that would otherwise be stored as fat, is necessary for proper digestion, helps the liver function, washes toxins out of the body and makes you feel full. Don’t confuse thirst with hunger – drink a glass of water when you feel hungry to see if that’s what you’re really craving.

4 – Get enough sleep. Without sleep, it’s harder to plan your meals, to exercise, or to consciously eat healthy. Also when you sleep less, you’ll eat more and crave more since you have more time to eat. When you sleep more, you’ll get the rest and energy your body needs.

5 – Make one change at a time. Don’t cut everything out at once. For example, cut out fried foods. When you’re used to that, cut out fast foods. After you’re used to that cut out soda, then processed foods, then white rice, and so on… Also don’t start doing heavy weights, 5 mile runs and high intensity short burst workouts out of no where. Slowly adjust your body to it and then be consistently consistent.

6 – Don’t EVER starve yourself! Skipping meals can cause your body to go into a fat storing starvation mode, making it harder to burn calories, making it even harder for you to lose weight, making you gain excessive weight. When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you will working against your goals this way. When you’re hungry, your body conserves calories and slows down your metabolic process.

7 – Most importantly, remember to keep your goals in sight and motivate yourself. Motivation is the first step to losing weight.
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15 Things Happy People Do Differently.

by Jeremy Michaels


Happiness is a choice. The following are 15 things happy people do differently than those who are unhappy and/or miserable:

1 – LOVE vs. FEAR & HATE. People who are really happy fear less and love more. They see each moment, each challenge, and each person as an opportunity to discover more about themselves and the world around them. Hate is non-existent.

2 – ACCEPTANCE vs. RESISTANCE. Happy people understand that you can’t really change a situation by resisting it, but you can change it by accepting that it’s there. More so, happy people strive for understanding that there might be a reason for its existence. When something unpleasant happens to happy people, they don’t try to fight it, knowing a fight will make the situation worse. Instead, they ask themselves questions like: What can I learn from this? and how can I make this better? They focus on the positive rather than the negative.

3 – FORGIVENESS vs. UNFORGIVENESS. Happy people know it’s not healthy to hold onto anger. They choose to forgive and move forward, understanding that forgiveness is a gift they give themselves.

4 – TRUST vs. DOUBT. Happy people trust themselves. No matter who they encounter, they strive to make the person they’re interacting with feel important. They understand that beliefs become self-fulfilling prophecies, and because of that, they make sure to treat everybody with love, dignity, and respect.

5 – MEANING & PURPOSE vs. AMBITION. Happy people do the things they do because of the meaning it brings into their lives; it gives them purpose.  By doing so, they often reach both meaning and success, just because they focus on doing things they love. Money is not a sole motivator.

6 – PRAISING vs. CRITICIZING. Happy people reinforce positive behavior in themselves and other people, and because of that, they often get wanted results.

7 – CHALLENGES vs. PROBLEMS. Happy people see problems as challenges; as opportunities to explore new ways of doing things. They acknowledge even difficult challenges help them grow.

8 – SELFLESSNESS vs. SELFISHNESS. Happy people do things for the good of others. They look for ways to give and share, helping others become happy.

9 – ABUNDANCE vs. LACK/POVERTY. Happy people have an abundant mindset living a balanced life, achieving abundance in all areas of life.

10 – DREAMING BIG vs. BEING REALISTIC. Happy people don’t really care about being realistic. They dare to dream big, listening to their heart and inner intuition. They don’t fear taking risks.

11 – KINDNESS vs. CRUELTY. Happy people are kind to themselves and others. They understand the power of self-love, self-forgiveness, and self-acceptance.

12 – GRATITUDE vs. INGRATITUDE. No matter the circumstance, happy people have the capacity to see beauty, opportunity, abundance, and gratitude. They don’t see the ugly in things.

13 – PRESENCE/ENGAGEMENT vs. DISENGAGEMENT. Happy people know how to live in the present and appreciate what they have and where they are.  At the same time, they are still forward thinking, planning for a successful future.

14 – POSITIVITY vs. NEGATIVITY. No matter what happens, happy people strive to keep a positive perspective on things. They are adamant about surrounding their inner-self with peace and harmony.

15 – TAKING RESPONSIBILITY vs. BLAMING. Happy people take ownership over their lives and rarely use excuses. They understand that the moment you choose to blame an outside force, you are surrendering your power. Blame is a form of weakness.

Are you happy?

Healthy Foods To Eat During Pregnancy.

by Jeremy Michaels


A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you’re pregnant or planning a pregnancy. Healthy eating keeps you feeling good and gives your baby the essential vitamins and nutrients they need.

Overall aim for a balanced diet with the appropriate blend of all 5 food groups:


Have a healthy breakfast everyday. Also aim to drink 8 glasses of water a day. You will probably find that you’re more hungry than usual but you don’t need to “eat for two” as they say – even if you’re expecting twins or triplets.

Fruits and Vegetables. Eat plenty of fruits and vegetables because these provide lots of vitamins and minerals, as well as fiber. These include kale, spinach, romaine lettuce, broccoli, tomatoes, avocado, blueberries, raspberries, apples, oranges, cantaloupe, grapes, peppers, etc.

Complex carbs. Starchy foods are an important source of vitamins and fiber, and are satisfying without containing too much calories. This includes bread, sweet potatoes, potatoes, cereal, rice, pasta, noodles, oats, oatmeal, yams and corn meal. These foods should be the main part of every meal and you should aim for about 8 portions a day.

Protein. Foods containing protein help the baby grow. Meat, fish, chicken, eggs, milk, cheese, nuts and beans are all good sources of protein. Eat some protein everyday and always choose lean meat.

Dairy. Dairy foods such as milk, cheese, yogurt, etc. are important because not only do they contain protein, they contain calcium and other nutrients that your baby needs. Always choose whole fat and aim for 4 portions a day.

Fats, Sugars and Oils. These foods include butter, oils, salad dressings, cream, chocolate, biscuits, pastries, ice cream, cake, puddings and high sugar drinks such as juice and soda. You should eat only a small portion of these foods and only occasionally. These foods contain too much sugar and too much fat without providing enough nutrients and can contribute to weight gain, obesity, tooth decay and disease.

Essential Nutrients During pregnancy1

The following are foods you should not eat when you’re pregnant because they have a high probability to make you ill and harm your baby. Also they’re very healthy for health in general:

Any fried foods
Processed foods
Processed meat such as deli meat, pepperoni, hotdog, etc.
Raw or undercooked meat
Liver or any liver products
Shark, marlin, swordfish, sushi
Unpasteurized milk
Caffeine: coffee, soda, energy drinks, etc.