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Dead weight can be defined as the weight of an inert (inactive) person or object. Technology, easy access to unhealthy foods, and the stress of day-to-day lives have all contributed to a growing culture of sedentary Americans who are now overweight and obese at higher rates than ever before. Carrying around this “dead weight” makes it extremely difficult for individuals to perform normal daily activities, let alone regular exercise. It is time to take charge and start encouraging and directing our communities towards a healthier and more active lifestyle. Try my simple concept of the three E’s (Educate, Encourage, Exercise,) to help motivate and encourage yourself and others who need support in shedding that dead weight and helping our community.

Educate
Nutrition: Educate yourself towards a healthy lifestyle with these tips beginning with proper nutrition. Visit Choosemyplate.gov for information and tips on healthy eating. Talk with your doctor or a dietician to figure out if a healthy eating plan is necessary to get you back on the right track.
Exercise: 150 minutes a week of moderate-intensity aerobic exercise can be achieved through walking, use of the treadmill or elliptical, just to name a few. To kick it up a notch, perform 75 minutes a week of vigorous-intensity aerobic exercise, such as jogging/running, calisthenics and plyometric workouts.
Hydration: Hydration is vital for helping your body function properly. Drink eight 8-oz glasses of water a day. Many fruits and vegetables are also high in water. Green tea is also a great way to hydrate your body.

Exercise
In addition to proper nutrition, regular exercise contributes to the end of a sedentary lifestyle. For beginners, walking, and biking are great activities. Even exercising together can make things fun and provide accountability. Although aerobic exercise is vital for shedding pounds, it’s also important to make sure you have a good strength training or anaerobic exercise regimen, here a couple options.
• Strength Training (Free weights, Dumbbells)
• TRX Suspension training
• Resistance training
• Crossfit
• Body weight or leverage training
• Etc.

Encourage
Encourage your family and friends to get active by first making a commitment to make a lifestyle change. The development of healthy lifetime habits are better than a temporary, crash diet. Distance yourself from people and objects that may steer you away from your goals. The habits we develop can be passed on to our children, and future generations.

Education, encouragement and a little exercise are all we need to get our community back on track to healthier living and reversing the cycle of detrimental health disparities. A healthy lifestyle is a journey, not a destination, so it will take time. Mistakes will be made. But the most important thing to remember is to keep going! Slow progress is better than no progress!

[author image=”http://blackfitnesstoday.com/files/uploads/2013/02/Javis5.jpg” ]Javes Lewis is a certified personal trainer through the National Academy of Sports Medicine (NASM), and is a former University of Oregon standout defensive back. Javes earned a full-athletic scholarship and went on to help lead the Ducks to the 2011 BCS National Championship game. He is also a former member of the Kansas City Chiefs preseason squad (2011), and the Toronto Argonauts (2011-2012).[/author]

Javes Lewis is a name that is familiar to many in the football world. As a former University of Oregon standout defensive back, Javes earned a full-athletic scholarship and went on to help lead the Ducks to the 2011 BCS National Championship. His goal is to now use the same skills that helped propel him to the highest levels in football to a new defensive unit in health and fitness by helping motivate and excite people about the benefits of living healthy and active lifestyles.

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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