Are you feeling stressed out during this holiday season, perhaps you’re worried about gaining an extra 5 - 7 pounds around the midsection between now and New Years. Maybe you have high blood pressure, or even high sugar levels leading to Pre diabetes or full blown diabetes. Well, in this video, I’m going to tell you what I do to not only lose weight but, what I do to lower my blood pressure and high sugar levels.

Strength Training: A Powerful Tool for Blood Sugar Regulation

While cardiovascular exercise has long been the cornerstone of diabetes management, strength training, or resistance exercise, is emerging as a potent ally in the fight against high blood sugar. This form of exercise, which involves working your muscles against resistance, offers a multitude of benefits that can significantly impact blood sugar control, and works wonders to lower blood pressure as well. 

I’m going to provide you with 5 ways in which Strength Training Impacts Blood Sugar?

1. Increased Muscle Mass regardless of your age: When you engage in strength training, your muscles grow and become stronger. This increased muscle mass acts as a glucose sink, absorbing glucose from the bloodstream and using it as energy. This process helps to lower blood sugar levels and improve insulin sensitivity.   And that brings me to #2.
2. Enhanced Insulin Sensitivity: Insulin is a hormone that helps your body use glucose for energy. When you're insulin-resistant, your body's cells don't respond effectively to insulin, leading to elevated blood sugar levels. Strength training can improve your body's sensitivity to insulin, making it more efficient at utilizing glucose.  
   
   
3. Reduced Inflammation: Chronic inflammation is linked to insulin resistance and type 2 diabetes, as well as asthma, heart disease and other chronic ailments. Regular strength training can help reduce inflammation in the body, contributing to better blood sugar control.  
   
   
4. Improved Lipid Profile: Strength training can help lower levels of triglycerides and raise levels of "good" HDL cholesterol. These changes can improve your overall cardiovascular health and reduce your risk of heart disease, a common complication of diabetes.  
   
   
5. Weight Management: Strength training can help you build muscle and lose fat, both of which are beneficial for blood sugar control. Excess weight, particularly belly fat, is strongly linked to insulin resistance and type 2 diabetes.  

Now, how do you Incorporate Strength Training into Your Routine?

To reap the benefits of strength training for blood sugar control, aim for at least two to three sessions per week. Each session should include exercises that target major muscle groups, such as squats, push-ups, rowing exercises and more. The reason I want you to focus on the large muscles is because, when you do exercise that focus on the large muscles, more energy is required and you push more glucose into your cells. Makes sense? Good.  

It's important to start with a weight that challenges you but doesn't cause pain. As you get stronger, gradually increase the weight or resistance to continue challenging your muscles.  

If you're new to strength training or would like some guidance, my contact information is in the comment section below.

The new year is coming whether you like it or not. Don’t be like countless others who make New Year’s resolutions only to fail to keep them.

This year is going to be different, why? Because you know that by incorporating strength training into your lifestyle, you can take control of your blood sugar levels, improve your overall health, and enhance your quality of life.

Did You know that the average person can gain 5 – 7 pounds from Thanksgiving to New Years? And according to the CDC 42% of Americans are obese; and by 2030, that number will rise to 50%. In this video, I’m going give you 6 tips on how to stay happy and healthy during the Thanksgiving Holiday, so you don’t have to be one of them. Let’s talk about it!

Thanksgiving is the time of the year when we all come together and give thanks to God for family, friends, health and so much more. If you dread this time of the year, you’re not alone. Over 53% of Americans visit their families during the holiday season, and many say that though they love their family, sometimes it can be stressful and overwhelming.

Another part of Thanksgiving that people look forward to is the food. If you’re trying to lose weight, it can be hard to make it through Thanksgiving, but don’t fret, I am going to provide you with some tips on how to survive this year’s Thanksgiving holiday.

1. Move your body

Create a calorie deficit by exercising to burn off extra calories before you even indulge in your favorite foods. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get in some physical activity and enjoy the holiday together. I usually go to the gym first thing on Thanksgiving morning. It’s usually not crowded and it will make room for that Thanksgiving dinner later in the day.

2. Lighten Up The Food

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less saturated fat, sugar, and salt. In other words, less calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower-calorie ingredients, and if you’re asked to bring a dish, why not bring a fruit salad? Your family will thank you later.

3. Portion Control

It’s always a challenge to watch how you’re filling up your plate, and during Thanksgiving, it’s even harder to control how much you put on your plate and how much food you consume. Controlling your portions can help ensure that you’re not overeating. You can use a smaller plate or fill half your plate with vegetables to avoid filling your plate will unhealthy choices.

Also, before heading out to Thanksgiving dinner, consider eating something light and healthy such as a fruit. This way you won’t feel the need to over indulge later in the day.

4. Eat Slowly

The entire digestive process starts in your mouth, with chewing. Take your time and chew your food as much as possible. When you chew your food, it gets broken down into smaller pieces which are easier to digest. When mixed with saliva, chewing allows your body to extract the greatest possible amount of nutrients from the food you eat. Depending on the food, it is recommended that we chew at least 32 times, much less for certain fruits. It’s important to remember that it takes 20 minutes for our brains to receive a message from our stomach that we’re full, eating slowly will ensure that we do not overeat.

5. Limit Alcohol Consumption

The more popular you are, the more invitations you will receive from family and friends to attend social events, and as you know, most of these events come with more opportunities to consume alcohol. Increased alcohol intake during the holidays can contribute to weight gain due to its high sugar content.

Because of my Navy background, most people assume that I drink. Sailors are known for their drinking. I’m more the exception than the rule. My favorite response when offered a drink is “I don’t drink anything stronger than me.” Meaning, I may be in control of the alcohol in the beginning, but if I keep drinking, the alcohol would be in control. To each his own, but I find abstaining from alcohol works for me.

6. Forgive Yourself

If you still overeat, it’s not the end of the world. Forgive yourself and keep moving forward. You’re human and it’s almost inevitable that you will make a mistake. I know, I make mistakes every day.

What matters the most is how you rebound and overcome. It’s not the end of the world if you get off course for a day, so make sure you forgive yourself and get right back on the wagon the next day. Gyms are open, parks are open, you have your health so at the very least go for a walk, jog, jump rope, dance, and get your body moving again.

 So let’s recap: To stay in shape during the Thanksgiving holiday, you should 

1.       Move Your body;

2.      Lighten Up the Food;

3.      Remember, Portion Control;

4.      Eat Slowly;

5.      Limit Alcohol Consumption; and

6.      Forgive Yourself

If you found these tips helpful or if you can think of any other tips to help you stay healthy during the Thanksgiving holiday, please leave them in the comment section.

Get a copy of my Six Weeks to A Flatter Stomach ebook https://6weekstofitness.com/6-weeks-to-a-flatter-stomach-ebook/

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The interview with Orvel Douglas centered on the healing and transformative power of fruits, particularly those with high water content, and their role in detoxifying the body, reducing inflammation, and supporting overall health. Orvel shared his philosophy of promoting fruit-based interventions as a natural and effective way to address various health issues, emphasizing the importance of choosing fruits that resonate with individual preferences rather than adhering to rigid guidelines.

The discussion highlighted Orvel's guidance to a participant who had been diagnosed with breast cancer. She recounted following his advice to eat only watermelon for three days, experiencing a noticeable improvement in her health. Orvel explained that fruits like watermelon, grapes, and others with high water content are effective at reducing inflammation and clearing toxins from the body. He noted that any such fruit could produce similar benefits, allowing people to choose fruits they enjoy for sustained adherence.

A key takeaway from Orvel's approach is flexibility and personalization. He avoids prescribing specific fruits, instead encouraging individuals to select from a wide variety of high-water fruits based on their personal preferences. This inclusive approach makes his guidance accessible to a broader audience, fostering a sense of empowerment and choice.

Another participant raised questions about managing pre-diabetes, high blood pressure, and high cholesterol while incorporating a fruit-focused diet. Orvel reassured her that fruits play a comprehensive role in addressing multiple health issues simultaneously, emphasizing their ability to reduce inflammation and toxicity, which can contribute to overall healing. He noted that eating fruits does not target a single condition but instead promotes holistic health improvement, benefiting multiple areas of the body.

The discussion also touched on myths and misconceptions about fruit consumption, which Orvel aims to dispel through education within his Facebook group. This platform provides a space for participants to learn about fruit-based healing, share experiences, and access detailed information on managing various health concerns naturally.

Lastly, a question about colon health and a recent colonoscopy diagnosis highlighted the potential for fruit-based diets to support colon healing by reducing toxicity and inflammation. Orvel reiterated that a clean diet rich in fruits can positively impact multiple systems, including the digestive system, aligning with his broader message of holistic healing.

In summary, the interview underscored the effectiveness of high-water-content fruits in promoting health and reducing inflammation. Orvel emphasized flexibility, education, and empowerment, guiding individuals to make choices tailored to their preferences and needs while addressing a wide range of health concerns naturally.

We’re coming to the end of 2024 and if you still haven’t reached your Fitness goals, this video is for you! Did you know that according to the National Institute of Health 42% of adults are obese? Are you one of them? Are you waiting until 2025 when the #1 New Year’s resolution is to either get in shape or lose weight? Unfortunately, only about 8% succeed in that area.

The best way to ensure that you will lose weight in 2025 is to start working on it now in 2024. In this video, I’m going to give you the 3 steps that I would take if I wanted to lose weight and get into shape by the end of the year. The 2^rd step you probably never heard of.

 When I was in the Navy, I indulged in the martial arts and other activities, so I was in very good condition and quite muscular at the time. At the tender age of 22, I was approached by one of my superior officers, who thought it was necessary to provide some unsolicited comments about my muscular physique and how by the time I reached his age of 26, I would no longer have that lean, muscular physique, I would start to look like him, out of shape and flabby. Well, decades later, I think back to that conversation and realize what he said as of this day never materialized. Why? because I made fitness a part of my life, and today, I’m going to share my expertise with you, so let’s go!

 #1 Don’t Eat Three to Four Hours Before bedtime. Your metabolism slows down at night, and eating before bedtime forces your body to digest food when it is least efficient, meaning you will store extra calories as fat, and you are loading your body up with fuel that it does not have the capacity or time to burn. This one thing can cause weight gain, especially around the midsection which is the worse place to carry fat.

 #2 Intermittent Fasting

 In my Six Weeks to Fitness programs, I discuss and strongly encourage Intermittent Fasting for weight loss and to reduce chronic disease. Intermittent fasting is nothing new. For thousands of years, it has been utilized as a healing and spiritual practice. In recent years, fasting has taken on a new direction, one that has its focus on accelerating fat loss.

With intermittent fasting, you not only losing weight, but you gain mental focus and clarity. For those of you who are not familiar with intermittent fasting, it is basically time restricted eating, in other words, you only eat during a specific time. So, it’s not really dieting, it’s just another pattern of eating, and just in case you are under the impression that you can’t fast, think again. Every human being on this planet fasts. When you go to bed at night and wake up 6, 7, 8, or more hours later, you have fasted during that length of time, and when you eat your first meal, you are breaking the fast, and that’s why it’s called “breakfast.”

There are various methods of intermittent fasting out there, but the most popular is the 16:8 intermittent fasting method. This method involves limiting your intake of foods and calorie-containing beverages to a set window of 8 hours per day. You abstain from food for the remaining 16 hours, though you’re still allowed to drink water and other no-calorie beverages, like black coffee or tea (no crème or sugar). You can choose to start your fast at 8:00 p.m. in the evening and fast until the next day at 12:00 p.m. for a total of 16 hours, after which you break the fast with a light meal. You can eat regular meals during the 8 hours and start back on your fast at 8 p.m.

What if the 16:8 intermittent fasting method doesn’t work for you because of the long fasting hours? I would suggest you try 12:12, in other words try fasting for 12 hours and have an eating window of 12 hours. Over time your body will adjust to longer fasting hours such as 14:10, 16:8. Intermittent fasting places your body in fat burning mode during the fasting phase. The first nutrient your body uses for energy is carbs, followed by fat, then protein in that order. When you limit the amount of carbs for 16 hours, your body will seek out the next energy source which is fat, and that is why this type of weight loss program is so effective.

Most people are not aware of the fact that the body heals itself while it’s in a fasting state, which is another reason why you should fast.

Let me read some quotes from some very famous historical figures from our past:

 It was Plato, who said “I fast for greater physical and mental efficiency.”

Benjamin Franklin  said “The best of all medicines is resting and fasting.” Why? You are allowing your body to rest and heal itself.

Mark Twain who said "A little starvation can really do more for the average sick man than can the best medicines and the best doctors." –

#3 “Peak 8 High Intensity Interval Training”

 High Intensity Interval training is a type of physical training that involves short bursts of high-intensity work mixed in with periods of low-intensity work. The high-intensity periods are typically near maximum exertion, while the recovery periods may involve rest or lower intensity. We have become accustomed to believing that doing some type of aerobic exercise for an hour or more is the best way to lose weight, but that’s not the case. If you go to any gym the most used equipment is the cardio equipment and the people showing the least improvement in their body composition are the same people running on the cardio machines. If you’re serious about losing weight and toning your body in a short amount of time, I highly recommend Peak 8 Interval Training. Every client I introduced to Peak 8 has seen positive results in a matter of a few short weeks and this is NO exaggeration.

This activity will put your body in fat burning mode for hours after you complete the activity. In other words, you will continue burning calories for the rest of the day.

Now that I “piqued” your interest into Peak 8 training, let’s discuss how it is performed. You can perform this exercise while walking or running or if you prefer to use equipment, a treadmill, elliptical or stationary bicycle will do just fine.

Peak 8

Start by warming up slowly for three minutes

30 seconds FLAT OUT sprint / 90 sec complete recovery (keep moving slowly)

End with a two-minute cool down

The actual sprinting totals only 4 minutes!

This type of training will put your body in fat burning mode for hours after the workout and this is why it is one of the most important tools to have in your toolbox.

There you have it! 3 Steps that are guaranteed to help you lose 10 pounds or more and will help you to get into shape before 2025.

Don’t be like everyone else waiting for January 1^st only to be disappointed by February 1^st, the time is now.

Let me know what you think about these steps and if you tried them. There is so much we can do to improve our health naturally and quickly, regardless of your age.

I am available for one on one coaching and virtual public speaking.

I also have an ebook called Six Weeks to A Flatter Stomach, which is based on my very popular Six Weeks to Fitness programs. It comes with my personal money back guarantee. If you don’t see a flatter stomach in 6 weeks, I will return your money no questions asked.

Meet Edwin Richardson, a certified personal trainer, entrepreneur, and inventor of the "Back Buddy," a unique shower back scrubber and massage pad that allows you to easily exfoliate and massage your back while you shower. Edwin's fitness journey began at age 50 when he faced significant back pain, fatigue, and excess weight. With the guidance of his nephew, a bodybuilder, Edwin adopted a disciplined diet and workout regime, ultimately losing 50 pounds, eliminating his back pain, and building a muscular physique. His transformation inspired him to start Jan Jo Fitness LLC, where he now helps others achieve fitness and health goals through structured nutrition and exercise.

Growing up in a physically active era, Edwin remained fit until career demands and poor eating habits led to weight gain. At 50, his declining health pushed him to seek change, leading him to a gym where he found a personal trainer who guided him through rigorous cardio and strength training. Through consistency, he shed the extra pounds and eliminated his back pain by strengthening his core and back.Now, a leading personal trainer in New York, Edwin works with clients of all ages, and emphasizes a holistic approach to fitness, focusing on five pillars: upper body, lower body, core, balance, and conditioning. Edwin also advocates boxing as a tool for fitness and self-defense, sharing how it helped him during a street altercation.

Edwin also discussed his invention, the Back Buddy, which helps people exfoliate and massage their backs in the shower. Available on Amazon and his website, it has received positive reviews and serves as a practical solution for those needing back care.To anyone over 50 who thinks it’s too late to pursue fitness goals, Edwin encourages them that it's never too late, noting that consistent effort can yield remarkable changes at any age. He highlights the importance of four health pillars: sleep, diet, exercise, and stress reduction, urging listeners to start small with exercise and build up over time for long-term health and wellness.