Muscle Up

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.  The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

• Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
• Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
• Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
• Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.

• No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
• Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
• And definitely no Leg Extensions -> Squats & Deadlifts

4. Train Your Legs. Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.

• All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat 300lbs.

• You can't Squat that much or never did Squats? 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6. Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

• Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
• Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
• Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
• Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

• Proteins. Meat, poultry, fish, eggs, milk, ...
• Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
• Veggies. Spinach, broccoli, tomato, salad, carrot, ...
• Fruits. Banana, orange, apple, pineapple, peers, ...
• Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ...

8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.

• Eat Breakfast. Get calories from the first hour.
• Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
• Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
• Eat Body Weight in lbs x 18kcal. Track your daily calorie intake. You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Here's the most important part.

• Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
• Get Stronger. Increase your Squat to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
• Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.

10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

• Red Meat. Ground round, steaks, deer, buffalo, …
• Poultry. Chicken breast, whole chicken, turkey, duck, …
• Fish. Tuna, salmon, sardines, mackerel, …
• Eggs. Eat the yolk, it's full of vitamins.
• Dairy. Milk, cottage cheese, quark cheese, yogurt, whey, … 

Reference

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson

Knowledge is Power - Shared Knowledge is Empowerment

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Lose 10 LBS

Lose 10 lbs 

This is our goal.  a steady weight loss plan is good.  1 pound a day is about the max you'd safely want to lose.  So lets go after our goal of 10 pounds in 2 weeks. 

2 weeks to a lighter you, 10 pounds lighter !!

1. Water, water and water.  A recent study proved that dieters who guzzled plenty of H2O lost more weight than those who didn't.
2. Half as much. Divide your normal portion by two and save the rest for later. You are likely to feel full on less food than you think.
3. Short term meat fast. In general, vegetarians have lower body weights than their meat-eating peers. Follow their lead -- at least until you drop a few pounds.
4. Go vegan, for a while. Vegetarianism not helping you lose? Take it to the next level by swearing off eggs and dairy too. Cheese can be a diet killer.
5. Kick the box. Eliminate all packaged foods and eat only fresh ingredients you've prepared. No bags, boxes, cans, or cartons allowed.
6. Diet 2 days a week. If you can't stick to a program all the time, try slashing your calories to 650 a day just 2 days a week and eating normally the other days. A recent study suggests this offers protection from breast cancer as well as assistance with weight loss.  This will probably not help you reach your 2 week goal, but some is better than none.  Keep at it.
7. Pull your sweet tooth. Everyone knows sugar isn't healthy, but when you start reading labels, you find it in unexpected places, like pasta sauce and frozen entrees. Cutting the sugar out of your diet will mean healthier meals overall.
8. Flour Power. The short-term elimination of floury foods like white bread and pastries can efficiently kick-start your weight loss plan.
9. Crunch - not munch.  Every morning, noon and evening do as many crunches and pushups as you can.  Alternate them by even and odd days.
10. A flair for the stairs.  Find a flight of stairs and walk it 2 steps at a time up, one step at a time down, but fast in both directions, ten times a day.

You can do this!  
Adding exercise to a diet plan is wise and helps to ensure success.  

Science Daily (Apr. 14, 2011) — Everyone knows that eating a low-fat, low-calorie diet and getting regular exercise helps shed pounds, but a new study led by researchers at Fred Hutchinson Cancer Research Center has found that when it comes to losing weight and body fat, diet and exercise are most effective when done together as compared to either strategy alone.
The results of this randomized trial, led by Anne McTiernan, M.D., Ph.D., director of the Prevention Center and a member of the Hutchinson Center's Public Health Sciences Division, were published online April 14 in Obesity.
The majority of women in the study who both improved their diet and exercised regularly shed an average of nearly 11 percent of their starting weight, which exceeded the study's goal of a 10 percent or more reduction in body weight.
"We were surprised at how successful the women were," McTiernan said. "Even though this degree of weight loss may not bring an obese individual to a normal weight, losing even this modest amount of weight can bring health benefits such as a reduced risk of diabetes, heart disease and cancer."
The intervention involved 439 overweight-to-obese, sedentary, postmenopausal Seattle-area women, ages 50 to 75, who were randomly assigned to one of four groups:

• exercise only (goal: 45 minutes of moderate-to-vigorous aerobic exercise per day, five days a week, including three days at the Hutchison Center's exercise facility);
• diet only (goal: 1,200 to 2,000 calories a day, depending on starting weight, and fewer than 30 percent of daily calories from fat);
• exercise and diet (with the same goals as above); and
• no intervention.

"Although numerous studies have examined the effect of lifestyle interventions on weight, few have focused on postmenopausal women, a group that experiences particularly high rates of overweight and obesity," McTiernan said.  At the end of the intervention, the researchers found that the women in the exercise-only group lost, on average, 2.4 percent of their starting weight (with a mean weight loss of 4.4 pounds) as compared to an average weight loss of 8.5 percent among women in the diet-only group (with a mean weight loss of 15.8 pounds). The greatest weight loss was achieved by women who both changed their diet and exercised regularly; these women shed an average of 10.8 percent of their starting weight (with a mean weight loss of 19.8 pounds). Two-thirds of the women in this group achieved the study goal of losing at least 10 percent of their starting weight.  Reference

I included this article to show the importance of both diet and exercise.  Being a member of a local gym grants you access to some amazing equipment that makes your workout fun, interesting and many cases enjoyable.  However, gym memberships are not a must have.  I have had great success at home with push-ups, crunches and stairs.  They are 3 exercises that cover most of the body; legs, core, chest and arms.  If you're goal is to lose 10 lbs in 2 weeks or a month, follow these simple steps, don't quit and discover a lighter you, a healthy you.

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson
Knowledge is Power - Shared Knowledge is Empowerment

Living Healthy is Easier in a Group of Healthy People that Challenge You

Consider dipping your toes into my 90 Day Challenge

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Bodybuilder

Bodybuilder

By definition:

A bodybuilder is:  (noun) - a person who practices bodybuilding. 

Bodybuilding is the act or practice of exercising, lifting weights, etc., so as to develop the muscles of the body.

So here we are, right off the bat learning something we didn't know.  Bodybuilding is not a practice that refers exclusively to muscle-heads that live at a gym.  Bodybuilding is any exercise that builds muscle. 

Now you ask - What builds muscle?  First we must understand how muscle grows. Muscle growth comes about because of hypertrophy or hyperplasia.  Hypertrophy is an increase in the size of the muscle due to an increase in the size of the muscle fibers, while hyperplasia is an increase in the number of muscle fibers.  Reference  As you lift weights, run or engage in exercise, your muscles start breaking down and tearing.  This is normal.  It's why most people are sore after some good exercise.  Your muscles begin repairing themselves after your workout is done.  This is where the growth happens.  As your muscles repair the damage cause from the workout, the muscle fibers increase in size and number.  It's generally a slow process possibly taking a few weeks before you'll see visible results.  Drinking a protein shake after your workout is an excellent way to speed up your recovery time, which is the repairing time your muscles undergo after your workout.  

The protein shake you choose to drink can have dramatic effects on your muscle growth.  The amount of protein in the shake is not as important as the quality of protein.

I am an aspiring cyclist.  I ride a road bike with skinny tires like Lance Armstrong pictured to the left.  I have taken many different kinds of protein shakes over the years.  I have noticed the quickest and highest quality gains in muscle size, definition and performance by drinking the Vi-Shake.  It has 12 grams of protein per shake that works so well with your body.  I have seen better results using this product than I have from other products claiming 50+ grams of protein.  I started a 90 day challenge back in May 2012.  I am over half way done with my challenge and I'm loving the way I look.  Click on "90 Day Challenge at the top and bottom of the blog to know more about this shake and challenge.  What ever shake you choose, be sure to drink it immediately following your workout for best results.

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson
Knowledge is Power - Shared Knowledge is Empowerment

Living Healthy is Easier in a Group of Healthy People that Challenge You

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What Causes Weight Loss

What causes weight loss?  Well there are a number of reasons.  The healthiest reason is that your body decides it doesn't need to store the fat anymore, because it's getting everything it needs.  That is the most ideal cause for loosing weight.

Here are some bullet points for other causes of weight loss...

• Weight Change = Calories in - Calories out
• Medical illness
• Consistent exercise
• Watching less TV
• Cut back on fast food
• Limit your sugars and sweets
• East more fruits and Veggies.

Strategies for Achieving or Maintaining a healthy weight...  

Reference

• Set a realistic goal. Many people pick weight goals they'll have a hard time achieving, like fitting into a size 8 dress or a wedding tuxedo from 20 years ago. A better initial goal is 5 to 10 percent of your current weight. This may not put you in league with the "beautiful people" profiled in popular magazines, but it can lead to important improvements in weight-related conditions such as high blood pressure and diabetes. (Reference) You don't have to stop there, of course. You can keep aiming for another 5 to 10 percent until you're happy with your weight. By breaking weight loss into more manageable chunks, you'll be more likely to reach your goal.

•  Slow and steady wins the race. Dieting implies deprivation and hunger. You don't need either to lose weight if you're willing to take the time to do it right. If you cut out just 100 calories a day, the equivalent of a single can of soda or a bedtime snack, you would weigh 10 pounds less after a year. If, at the same time, you added a brisk 30-minute walk five days a week, you could be at least 20 pounds lighter.

•  Move more.While the precise amount of physical activity needed to maintain a healthy weight may vary based on your diet and your genes, the American College of Sports Medicine and the American Heart Association conclude that "more activity increases the probability of success." (Reference) For more tips on fitting physical activity into your day, read Staying Active: Every Body's Path to Better Health.

•  Keep track. It's easy to eat more than you plan to. A daily food diary can make you more aware of exactly how much you are eating. Include everything, no matter how small or insignificant it seems. Small noshes and drinks of juice add up to real calories.

•  Tame your blood sugar. Eating foods that make your blood sugar and insulin levels shoot up and then crash may contribute to weight gain. Such foods include white bread, white rice, and other highly processed grain products. As an alternative, choose foods that have a gentler effect on blood sugar (what's called a lower glycemic index). These include whole grains such as wheat berries, steel-cut oats, and whole-grain breads and pasta, as well as beans, nuts, fruits, and vegetables.

•  Don't be afraid of good fats. Fat in a meal or in snacks such as nuts or corn chips helps you feel full. Good fats such as olive or canola oil can also help improve your cholesterol levels when you eat them in place of saturated or trans fats or highly processed carbohydrates.

•  Reach for slow foods. Fast food is cheap, filling, and satisfying. It also delivers way more calories, not to mention harmful saturated and trans fat, than you need. People who eat at fast-food restaurants more than twice a week are more likely to gain weight and show early signs of diabetes than those who only occasionally eat fast food. (Reference)

• Bring on the water and skip the soda. When you are thirsty, reach for water. Drinking juice or sugared soda can give you several hundred calories a day without even realizing it. Several studies show that children and adults who drink soda or other sugar-sweetened beverages are more likely to gain weight than those who don't, (Reference) and that switching from these to water or unsweetened beverages can reduce weight. (Reference)

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson
Knowledge is Power - Shared Knowledge is Empowerment

Living Healthy is Easier in a Group of Healthy People that Challenge You

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Nutrition

Nutrition is what we eat and drink.

Nutrition is defined as the "Provision to cells and organisms, of the materials necessary (in the form of food) to support life."    This is our diet.

Here are 10 solid reasons to maintain good nutrition daily.  Think of these as benefits.

The more you care for your body

The more it will care for you !

• By taking recommended nutrition each day, we reduce the risk of certain illnesses such as heart disease, diabetes, osteoporosis, certain cancers, and we increase the chance of a longer life. 

• Our immune system will be improved if we take the "right" kind of nutrition, because certain nutrients build up our immune system, providing us with resistance to viruses that other people we have come in contact with have. 

• It's much easier to get or to be fit if we have proper nutrition, because we will have the energy to exercise.  Even a small amount of exercise each day goes a long way.

• Proper nutrition allows us to do the things we want to do, like scuba diving or rock climbing, wind surfing, Being on a good diet makes strenuous activities easier because we have more energy and strength. 

• With good nutrition, our bodies look healthy. We are trim and lean, our skin looks healthy and clear, our nails are strong, and our hair is shiny and healthy looking. 

• I believe the most important thing for each of us, is to feel good, and good nutrition makes one feel good because we have all the nutrients to feed our cells with what they require. 

• Good nutrition improves the quality of our lives. If we feel good and look good, we have more confidence to get a good job or to have a successful business, or if we are retired, to do the things we enjoy. 

• Studies show that healthy children learn more easily, and I believe that's true with adults also. If we are on a healthy nutritious diet, it's much easier to learn new things. 

• Good nutrition will promote good vision also, including night vision. 

• Certain nutrients will improve our memories, which will improve our working life or just have fun discussing things we remember.  Reference

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson
Knowledge is Power - Shared Knowledge is Empowerment

Living Healthy is Easier in a Group of Healthy People that Challenge You

Consider dipping your toes into my 90 Day Challenge

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What Are Muscles

What are muscles?

Let's start with the definition as defined by Dictionary.com

Muscles - (noun)

1. a tissue composed of cells or fibers, the contraction of which produces movement in the body.
2. an organ, composed of muscle tissue, that contracts to produce a particular movement.
3. muscular strength; brawn: I will take a great deal of muscle to move this box.
4. power or force, especially of a coercive nature: They put muscle into their policy and sent the marines.
5. lean meat. 

Muscles are an organ in the body that produce movement.  They are essential to life as we know it.  Muscles help us walk, breath, talk and pretty much do everything throughout our day.

We have more than 640 individual muscles in our bodies.  Here are 5 fun facts about muscles:

1. It takes 17 muscles to smile and43 to frown
2. The 2 strongest muscles in our bodies are the heart and tongue.
3. We use 200 muscles to take 1 step.
4. We are about 1 cm taller in the morning than in the evening.
5. It takes twice as long to lose new muscles if you stop working out than it did to gain it.

Reference:  gochiropractice.com

There are several easy things we can do to keep our muscles healthy.  

Vitamin D

• Getting enough vitamin D can help reduce your risk of muscle weakness or pain. A lack of vitamin D can result in weakened muscles. You may be at risk for a vitamin D deficiency if you live in an area where your exposure to sunlight is limited, you are older, you are overweight, you have a darker skin tone and you spend time outdoors, but you always cover up your skin with clothing or sunscreen.  Read more: Click Here

Strength Training

•  Strength training can help you build your muscles, which can help keep your muscular system healthy. Having muscle tone helps to protect your organs, gives you balance and helps you avoid bone fractures.
  
  Simply by engaging in strength training three times a week for at least 20 minutes each session, you can gain a healthy amount of muscle strength. Workout two to three muscle groups each session and gradually increase the amount of weight you can lift over time to avoid injury.  Joining a group of people that are weight training will significantly increase your desire to continue this habit.  Here's one resource that can be used for motivation.  This is the program that I use to stay motivated to train my muscles; My Program  To read more about Strength Training: Click Here
   

Avoid Smoking

• Cigarette smoking can impair the protein synthesis that is required for healthy skeletal muscles. According to the findings of an international study published in 2007 in the "American Journal of Physiology Endocrinology and Metabolism," cigarette smokers had lower levels of the protein synthesis needed for skeletal muscles. Cigarette smoking can also negatively affect the health of your cardiac muscles, which are needed to keep your heart healthy and pumping effectively.
  
  To maintain your muscle health, it is important to quit smoking or avoid it entirely. Secondhand smoke can also negatively affect your muscle health and should be avoided as much as possible.  Read more: Click Here

 Drink Water

• Just plain old water, bottled or tap water, not a water type beverage is what your body needs.  Adequate fluid intake can keep you hydrated and help maintain the health of your muscles. Dehydration can lead to muscle cramping. By drinking enough water throughout your day and when you are working out, you can avoid muscle cramps and keep your muscles healthy. The amount of water you need to drink will depend on your activity level, size and gender, but in general, most people need to drink at least eight glasses, each containing 8 oz. of water each day. Water does not have to be the only beverage or food you can consume to keep hydrated. Unsweetened teas, calorie-free flavored waters, fruits and vegetables can all help you ward off dehydration.  However, beverages should not be a complete substitute of your pure water intake.  Read more: Click Here

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson
Knowledge is Power - Shared Knowledge is Empowerment

Living Healthy is Easier in a Group of Healthy People that Challenge You

Consider dipping your toes into my 90 Day Challenge

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Smoothie Recipe

Smoothie Recipe #1

Strawberry Cheesecake Shake

8 oz Almond Milk

2 scoops Vi-Shape shake mix

1/2 c Frozen Strawberries

2 oz Low Fat Cream Cheese

2 tsp sugar free vanilla pudding

3-4 ice cubes Blend well in blender.

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson
Knowledge is Power - Shared Knowledge is Empowerment

Living Healthy is Easier in a Group of Healthy People that Challenge You

Consider dipping your toes into my 90 Day Challenge

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Get Skinny

Why is it so important to get skinny?  Do you really want to get skinny?  Perhaps the real motivation should be to get fit, how to tone up, or how to get healthy.  Most people want to achieve this overnight, right away or asap.  The truth of the matter is that these things take time.  Loosing more than a pound a day is not good for you.  So lets take a moment to redefine your goal.  Instead of saying, "I want to get skinny."  Let's be specific.  Getting skinny is way too broad.  It lacks specific criteria that are important to reaching your goal.

Our goal was to finish.  We surprised ourselves by winning Medals !!!

These are things to keep in mind when setting a goal:

1. Make your goal Actionable.  This is something you can "DO."  This would require movement
2. Make your goal Measurable.  You want to be able to track it.  Make it so you can look back and be able to say "Yes" I see improvement.
3. Design your goal to be Duplicated.  This means it is something you can do over and over.  You would be able to teach others to do the same.
4. Be specific.  Give your goal a date and time.
5. Be positive.  Use positive statements like "I will eat a banana everyday."
6. Avoid negative phrasing.  For example avoid saying things like "I won't each cookies."  If you really love cookies and they are your weakness, phrase your goal like this; " I will avoid cookies."  This allows your goal to be positive, affirming and does not use words like won't, don't, can't or shouldn't.
7. Baby Steps.  Everyone like to succeed.  No one likes to fail.  Use small goals that are easily won.  This will boost your self esteem and motivate you to do it again.



Set yourself up for success, not failure.

8. Plan for success.  Design your goals in such a way that it promotes success.  For example; "I will avoid eating cookies today" is better than "I won't eat another cookie as long as I live."  The first is positive, reachable and positions you on a path of success.  The second is negative and is designed to fail.  The truth is, you will have another cookie before you die.  If you can reach your cookie goal 6 days a week and then treat yourself to 2 cookies on Sunday, It's a win/win scenario.  You get 2 cookies and you met 6 goals!  How awesome it that?

If I were to set a goal using these 8 steps and cookies were my temptation, this is how my goal would look...

I will avoid my cookie jar today, June 23rd, 2012.  I will eat a banana with my breakfast instead of a cookie after dinner.  I will repeat this goal on Sunday and Monday and evaluate the results on Tuesday morning at 9am.  I am more important than the cookie.  I look better than the cookie.  I will have victory over the cookie.


This goal is something you can do.  You've made it fun, humorous and exciting.  It is measurable by watching the cookie jar collect dust and the banana bunch disappear.  You can do it over and over.  You have a date to start and a time to finish.  You have used positive words.  This is a small, daily goal.  You have planned for success by limiting the duration of the goal.  The awesome thing is that without even using the words "get skinny" you have started a change of one single habit that will increase your likely-hood of getting fit, toning up and getting healthy.  This will in some small way strengthen your desire to get skinny.

I have done this very thing!  I started a 90 day challenge to get fit.  I set my own goals.  Today is day 50 for me.  I recommend that everyone join a challenge that speaks to their goal.  It inspires me to keep going because I am in daily correspondence with other challenge takers.

Success loves "atta-boys."

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson
Knowledge is Power - Shared Knowledge is Empowerment

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Muscle and Development

Hi and welcome to my blog.  My name is Ben Wilson and this a brief intro to my story.

I'm 37 years young, married to my best friend, father of 2 awesome little girls and pursuer of goals that matter to my family and our future.  Have you ever gone after a goal that really didn't matter?  Ask yourself this question; In 5-10 years, with this really matter?  Allow me to explain by giving you examples of my goals.  In no particular order, here we go;

• Cycling, as in riding a bicycle.  My goal is to become a professional cyclist.  I am learning daily how much muscle and development this requires. 
• Renewable energy.  I tinker with ways to live lighter and use less.
• Fatherhood.  My girls are my little champions.  I aim to bring them up right.
• Education.  I'm always learning, growing and expanding my horizons.
• Husbandship.  For lack of a better word, I aim to be the best husband to my fabulous wife.

A wise friend of mine taught me a lesson in life.  The funny thing is, I don't even think he realizes it.  Every week for at least 3 years, he would send me an email about this or that.  I can't remember what was in the emails and that isn't the point.  The meat of the subject was found in his signature.  The irony is that I didn't digest that meat for at least a year after we parted ways.  Nothing bad, we still talk every now and then so it's all good.  Every week, I'd receive these emails and every one was signed with his name and title and his favorite saying.  Here's what he had to say and this is why I write blogs.  This is why I share my experience, wisdom, insight and knowledge with the world.

I leave you with his quote...

Knowledge is Power

Shared Knowledge is Empowerment

As Always

Thank you for reading my blog !!

Sincerely,

Ben Wilson

Living Healthy is Easier in a Group of Healthy People that Challenge You

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