Over the years, I have found myself reaching, looking, hoping for magical ways to get healthy and in shape. I always looked for the latest shortcuts, fads and popular plans. You know what, none of it really worked... I started to remember things my mom would say to me like "Put in the work and go about doing things the right way" and "Stop Taking Shortcuts"
Well, it took me awhile to understand what she was saying to me and it was and is a methodical day to day process but she was right and today I naturally work at it all the time and life has gotten better... here is some straight forward tips and SIMPLE thoughts on how to take control of your health & fitness which I have found helps you take control of your life...


Taking control of your health and fitness is a proactive and ongoing process that requires dedication and commitment. Here are some steps you can follow to take control of your health and fitness:

1. Set clear and realistic goals: Start by defining what you want to achieve. Set specific, measurable, achievable, relevant, and time-bound (SMART) goals. For example, you might want to lose a certain amount of weight, run a 5K race, or improve your overall strength and flexibility.
2. Create a plan: Develop a comprehensive plan that outlines the steps you need to take to reach your goals. This plan should include exercise routines, dietary changes, and other lifestyle modifications that align with your objectives. Consider consulting with a healthcare professional or a certified personal trainer to help you create an effective plan tailored to your needs.
3. Exercise regularly: Engage in regular physical activity that includes both cardiovascular exercises (such as jogging, swimming, or cycling) and strength training exercises (such as weightlifting or bodyweight exercises). Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with two or more days of strength training.
4. Eat a balanced diet: Focus on consuming a nutritious and well-balanced diet. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Limit processed foods, sugary drinks, and excessive amounts of saturated and trans fats. Stay hydrated by drinking an adequate amount of water throughout the day.
5. Get enough sleep: Prioritize getting enough sleep as it plays a crucial role in your overall health and well-being. Aim for 7-9 hours of quality sleep each night to support proper recovery, cognitive function, and overall energy levels.
6. Manage stress: Chronic stress can negatively impact your health and fitness goals. Explore stress management techniques that work for you, such as meditation, deep breathing exercises, yoga, or engaging in hobbies and activities you enjoy. Consider seeking support from a therapist or counselor if stress becomes overwhelming.
7. Stay consistent: Consistency is key to making lasting changes. Stick to your plan even when motivation wavers. Create a schedule and establish healthy habits that become a regular part of your lifestyle.
8. Monitor progress: Keep track of your progress by using tools such as a fitness journal, mobile apps, or wearable devices. Regularly assess your achievements and make adjustments to your plan as necessary. Celebrate milestones along the way to stay motivated.
9. Seek professional guidance: If you're unsure about certain aspects of your health and fitness journey, consider seeking guidance from professionals. Consult with a healthcare provider, registered dietitian, or certified personal trainer who can provide personalized advice based on your specific needs and goals.
10. Stay motivated and enjoy the process: Find ways to stay motivated and enjoy the journey. Surround yourself with a supportive network of friends or join fitness communities that share similar goals. Remember to reward yourself for your efforts and celebrate the progress you make along the way.                                                                            

Remember, taking control of your health and fitness is a lifelong commitment. It's essential to maintain a positive mindset, be patient with yourself, and embrace a sustainable approach that allows for long-term success.
#health #fitness #control

Over the years since I was in my early 20's I had always had a back and forth relationship with drinking (and partying) Being a former athlete and a person who always wants to be in some sort of shape I have always craved the incredible high I get from working out or playing 2 hours of basketball. When it came time to go to a party or a club I now know that I thought I needed to replicate the high I got from sports and working out when going out.

That is where getting a buzz on while out came to be a normal thing, and for many years it appeared to work. What I didn't know was it was really hurting my overall long term health. I would be hung over and feel like shit for a while but by the time the weekend rolled around again, I felt on top of the world and would go out and get high again... for me this turned into about a twice a month thing, every other weekend for years.

Through out the years I would go off drinking for a few weeks or a month every now and then, but would always end up being invited to a party or a social event and would feel the need to get that "Buzz" again.

All along not knowing the bad influence this was having on my overall health and well being.

Well, at the end of last year I started to learn about and see the effects drinking was having on me. I gained weight, my blood pressure was high, I wasn't sleeping well at all. I was suffering from depression, anxiety and starting to have alcohol-induced psychosis / blackout drunk episodes.

You've heard of of being Scared Straight, well this is what happened to me, I was scared straight and stopped drinking completely. I got back with my therapist and even went to AA - the good news is I didn't have any kind of physical or mental withdrawal. My body and health pretty much was very appreciative  and everything improved. Mentally I now understand that I was using alcohol and getting high as a crutch, specially in social situations. I always thought it was better and fun to be buzzed for these situations, but I now know that was just an illusion that I had bought into.

NOW, I have lost weight, I am NOT depressed, I handle anxiety on a positive daily basis and no more Black Out Drunk episodes. I am also getting in fantastic shape and eating better, except for too much chocolate which I am working on.

Here is some valuable research I found that helped me...

When you stop drinking alcohol, your body and mind can undergo several changes as it adjusts to the absence of alcohol. Here are some common effects:

Physical changes:

• Improved liver function: The liver begins to repair itself, leading to improved liver function and a reduction in the risk of liver disease.
• Better hydration: Alcohol is dehydrating, so quitting drinking can result in improved hydration levels and healthier skin.
• Weight loss: Alcoholic beverages can be high in calories, so abstaining from alcohol can lead to weight loss, especially if you previously consumed significant amounts.
• Lower blood pressure: Alcohol can raise blood pressure, and quitting can help bring it back to normal levels.

Mental and emotional changes:

• Improved sleep: Alcohol can disrupt sleep patterns, so quitting can lead to better quality sleep and increased daytime energy.
• Enhanced mood and mental clarity: Alcohol is a depressant and can impact your mood and cognitive function. Sobriety can lead to improved mental clarity, decreased anxiety and depression symptoms, and increased overall well-being.
• Better concentration and focus: Alcohol can impair cognitive function, including concentration and focus. Without alcohol, your mental acuity and ability to concentrate can improve.
• Reduced risk of mental health issues: Alcohol abuse is associated with an increased risk of mental health problems. By stopping drinking, you may lower your risk of conditions such as anxiety, depression, and alcohol-induced psychosis

Social and lifestyle changes:

• Improved relationships: Quitting alcohol can positively impact your relationships with friends, family, and loved ones, as it removes the potential strain caused by alcohol-related issues.
• Financial benefits: Alcohol can be expensive, so stopping drinking can lead to financial savings.
• Expanded social activities: You may discover new hobbies or engage in social activities that do not involve alcohol, which can broaden your experiences and connections.

It's important to note that the effects of stopping drinking can vary from person to person, depending on factors such as the duration and intensity of alcohol use, overall health, and individual circumstances. If you have been a heavy drinker or have concerns about alcohol withdrawal, it's advisable to seek medical guidance to ensure a safe and supported journey towards sobriety.


Why only weekends?

Here are some reasons why you might choose to drink alcohol and party on weekends despite leading a healthy lifestyle:

1. Socializing and relaxation: Alcohol can be a part of social gatherings, celebrations, and events, providing an opportunity to unwind, socialize, and bond with friends or peers. It may be seen as a way to relax and have fun in a social setting.
2. Cultural and social norms: Alcohol consumption is often ingrained in cultural and social practices. It may be considered a normal part of certain events or occasions, and participating can help you feel connected to your community or social group.
3. Stress relief: Some individuals may turn to alcohol as a means of stress relief or as a way to temporarily escape from daily pressures. While this is not a healthy coping mechanism, it can be a common reason for drinking.
4. Habit and routine: If drinking alcohol and partying on weekends has become a regular part of your routine or social life, it can be challenging to break the habit and adopt alternative activities.
5. Enjoyment and pleasure: For some people, the taste, sensory experience, or the feeling associated with alcohol consumption can be pleasurable. It may be seen as a form of entertainment or a way to enhance the enjoyment of social experiences.

If you are concerned about your alcohol consumption or its impact on your overall health and well-being, it may be helpful to reflect on your motivations for drinking and assess whether it aligns with your long-term goals.
 
Consider the potential benefits of reducing or moderating your alcohol intake, such as improved physical well-being, mental clarity, and the possibility of exploring other fulfilling activities or hobbies. If you find it challenging to change your drinking habits, seeking support from a healthcare professional or a counselor who specializes in addiction or substance use can provide guidance and assistance in making positive changes.
 

Inspiration has the power to ignite change, motivate others,
and create a positive impact in the world. Whether you aspire to inspire
your colleagues, friends, family, or even strangers, cultivating an
inspiring presence can be a transformative journey. Here's some qualities and actions you can explore that could help you become an inspiring individual and make a lasting difference in the lives of those around you.

1. Authenticity: One of the most essential aspects of being inspiring is being true to yourself. Embrace your unique qualities, values, and passions. When you're authentic, others are drawn to your genuine spirit, and they can relate to you on a deeper level. Share your stories, experiences, and vulnerabilities, as they can serve as a source of inspiration for others facing similar challenges.
2. Lead by Example: Inspiration often stems from witnessing someone who embodies the qualities and values we admire. Lead by example in your actions, behavior, and choices. Be a role model for others by consistently demonstrating integrity, kindness, empathy, and perseverance. Show them that the values you hold dear are worth pursuing, and others will be inspired to follow suit.
3. Listen and Empathize: Being a good listener is an underrated yet powerful tool for inspiration. Take the time to truly listen to others' thoughts, concerns, and dreams. Practice empathy and strive to understand their perspectives. By showing genuine interest and empathy, you create a safe space for others to open up, feel understood, and be inspired to pursue their own aspirations.
4. Share your Knowledge: Inspiration often comes from learning something new or gaining a fresh perspective. Share your knowledge and expertise with others. Mentorship, teaching, or simply engaging in meaningful conversations can be invaluable in inspiring others to expand their horizons. Encourage curiosity, provide guidance, and offer support as others embark on their own learning journeys.
5. Encourage Growth and Resilience: Inspiration can arise from witnessing someone overcome obstacles and grow from their experiences. Encourage others to embrace challenges, step out of their comfort zones, and view setbacks as opportunities for growth. Share stories of your own resilience and how you've transformed difficulties into stepping stones towards success. By fostering a growth mindset, you can inspire others to persevere and reach their full potential.
6. Recognize and Celebrate Others: Acknowledging the achievements and progress of others is a powerful way to inspire them. Celebrate their successes, big or small, and highlight their strengths and contributions. By recognizing their efforts, you validate their journey and inspire them to continue striving for greatness. Genuine praise and encouragement can go a long way in motivating and inspiring others.
7. Spread Positivity: In a world filled with negativity, being a source of positivity and optimism can be truly inspiring. Radiate positivity in your words, actions, and attitude. Offer words of encouragement, provide support during challenging times, and celebrate the beauty of life. By infusing positivity into your interactions and surroundings, you create a ripple effect that inspires others to adopt a similar mindset.
   

Conclusion: Becoming an inspiring individual is a continuous process of self-discovery, growth, and connection with others. By embracing authenticity, leading by example, practicing empathy, sharing knowledge, encouraging growth, recognizing others, and spreading positivity, you can become a beacon of inspiration in the lives of those around you. Remember, each person has the potential to make a difference, and your journey towards becoming an inspiring individual can inspire others to embark on their own transformative paths.

Inspiring Music

"We traveled across the globe, put headphones on musicians, added them to the track, and created “United,” which serves as a tangible example of something positive we can all do together as a human race"... Playing for Change

UNITED In 2011, Playing For Change joined forces with the United Nations Population Fund and the Millennium Development Goals Achievement Fund for UNPF’s 7 Billion Actions campaign. By the end of that year, the world population reached 7 billion, and this global campaign strove to bring awareness to the opportunities and challenges that the population growth would present. 7 billion people means 7 billion hearts, and music has always been the best way to speak to the hearts of the people. INSPIRING

The Players Tribune is an incredible Inspiring outlet for athletes to connect to their fans. Recently Kobe Bryant wrote a love letter to Basketball and his fans.... and now fans fill arenas all over the country just to see Kobe one more time. Places where for the last 20 years he was booed, places where fans and teams hated seeing him come to their town. Without a doubt Kobe was the classic gunslinger bad guy to fans. BUT not anymore - the fans and teams are showing the ultimate respect for Kobe and surprisingly Kobe is loving it and loving the fans.

Kobe Bryant
Los Angeles Lakers

Dear Basketball,

From the moment
I started rolling my dad’s tube socks
And shooting imaginary
Game-winning shots
In the Great Western Forum
I knew one thing was real:
I fell in love with you.

A love so deep I gave you my all --
From my mind & body
To my spirit & soul.
As a six-year-old boy
Deeply in love with you
I never saw the end of the tunnel.
I only saw myself
Running out of one.

And so I ran.
I ran up and down every court
After every loose ball for you.
You asked for my hustle
I gave you my heart
Because it came with so much more.
I played through the sweat and hurt
Not because challenge called me
But because YOU called me.

I did everything for YOU
Because that’s what you do
When someone makes you feel as
Alive as you’ve made me feel.
You gave a six-year-old boy his Laker dream
And I’ll always love you for it.
But I can’t love you obsessively for much longer.
This season is all I have left to give.

My heart can take the pounding
My mind can handle the grind
But my body knows it’s time to say goodbye.
And that’s OK.
I’m ready to let you go.
I want you to know now
So we both can savor every moment we have left together.
The good and the bad.
We have given each other
All that we have. 
And we both know, no matter what I do next
I’ll always be that kid
With the rolled up socks
Garbage can in the corner
:05 seconds on the clock
Ball in my hands.
5 … 4 … 3 … 2 … 1

Love you always,
Kobe

Kobe Bryant
Los Angeles LakersDear Basketball,


From the moment
I started rolling my dad’s tube socks
And shooting imaginary
Game-winning shots
In the Great Western Forum
I knew one thing was real:

I fell in love with you.
A love so deep I gave you my all --
From my mind & body
To my spirit & soul.
As a six-year-old boy
Deeply in love with you
I never saw the end of the tunnel.
I only saw myself
Running out of one.
And so I ran.
I ran up and down every court
After every loose ball for you.
You asked for my hustle
I gave you my heart
Because it came with so much more.
I played through the sweat and hurt
Not because challenge called me
But because YOU called me.
I did everything for YOU
Because that’s what you do
When someone makes you feel as
Alive as you’ve made me feel.
You gave a six-year-old boy his Laker dream
And I’ll always love you for it.
But I can’t love you obsessively for much longer.
This season is all I have left to give.
My heart can take the pounding
My mind can handle the grind
But my body knows it’s time to say goodbye.
And that’s OK.
I’m ready to let you go.
I want you to know now
So we both can savor every moment we have left together.
The good and the bad.
We have given each other
All that we have. 
And we both know, no matter what I do next
I’ll always be that kid
With the rolled up socks
Garbage can in the corner
:05 seconds on the clock
Ball in my hands.
5 … 4 … 3 … 2 … 1
Love you always,
Kobe

http://www.theplayerstribune.com/dear-basketball/

I grew up in Los Angeles and never really knew what a beautiful city it is.  I never looked at like a tourist might. Sometime in my twenties it started to hit me... this city is has it all.  People have always made fun of Los Angeles, yet everybody moves here. Here is an article from Intrepid LA that shows off a lot of special places in and around the Los Angeles area.  intrepidla.com

Los Angeles is a city that hides its beauty. You've gotta be willing to seek it out. But when you uncover those little hidden pockets of splendor, it's a reminder that you live in one of the most magical places on Earth.