Sahbumnim (Master Instructor) Michael Pam

Meet Master Michael Pam Michael Pam is the head instructor at Michael Pam’s Black Belt Champions and oversees all day to day operations, class plans and curriculum.

Michael Pam is a 6th Dan WTF Tae Kwon Do Black Belt with about 30 years of dedication and devotion to the martial arts. He has studied under a former Korean champion and former Olympic coach, YH Park and Masters of other styles as well, such as Kickboxing, Haidong Gumdo (1st Dan Black Belt), Hapkido, Brazilian Jiu Jitsu, Muay Thai and others.

He has participated in demonstrations and instructed training programs throughout Long Island in private schools, camps, public schools and college universities. He has been featured in Martial Arts magazines M.A. Training (cover story), Black Belt, TaeKwonDo times and others.

Friday, February 23, 2018

Change your "Have to" to "Get to":

I Have to take my kids to (anywhere).
No, you Get to to take your kids.
I have to help my kids with their homework.
I have to (anything doing with my children)
Especially in todays recent events, Cherish those momemts.

I Have to go to work today. No, you Get to go to work today.
Many people are unemployed.

Think of anything where you say Have to and change it.
Have a Positive mindset.

Without elaborating to deep into this,
you can figure out the WHY behind this.

Stop complaining, be Happy
and Change your "Have to's" to "Get to's".
posted at 11:56AMcomments

Saturday, July 29, 2017

Consistency in Life
Been lazy, hurt and tired lately.
Was home had some time to kill before family dinner.
So, went for just a 1.5 mile run, did some laps in the pool, plus dips and diving board pull ups. Feels good. Time to eat.

Stay consistent on your goals, fitness and health. Its not always easy, but it's possible. It's also not always how much or how fast you do but how often.
posted at 06:01PMcomments

Saturday, July 29, 2017

Enjoy Life!
Enjoy Life! What does this mean to you?
Does it mean to not be responsible, spend all your money, over eat, drink in excess and just "have a great time"?
Not to me.
It means, having a career I love to do, helping others achieve
goals that develop and improve themselves physically and
It means living a healthier and fit lifestyle.
It means, provide for my family and watching them enjoy
things because of my hard work.
It means, watching my kids grow up into amazing people.
It means, spending quality time with my family,
especially my kids.
It means doing things I enjoy to do.
It means feeling fulfilled in all parts of your life.
This week I worked hard, ran some classes, some days of summer camp, Blew off some steam on our waverunners, Dinner with family at the marina with an amazing sunset, taught classes, ran a birthday party, ran 3x this week despite some very painful foot issues, daughter slept over her grandmas and spent time with her cousins on one side of our family, went to Met Life Stadium with my son, niece and brother in law, for Barcelona soccer game. Son slept over his cousins from our other side of the family, and went to a Mets game with my daughter, saw my parents, sister, nieces and nephews. Whew, tiring.
Point being...balance in your life.
Work, play, family!
posted at 06:00PMcomments

Monday, February 13, 2017

Why Self-Esteem Matters!
Why Self-Esteem Matters

According to when children feel good about themselves, it sets them up for success — in everything from school to friendships.

Positive feelings like self-acceptance or self-confidence help kids try new challenges, cope with mistakes, and try again. Taking pride in their abilities and accomplishments helps kids do their best.

By contrast, kids with low self-esteem might feel unsure of themselves. If they think others won't accept them, they may not participate as often. They may allow themselves to be treated poorly and have a hard time standing up for themselves. Kids who don't expect to do well may avoid challenges, give up easily, or be unable to bounce back from mistakes.

Having low self-esteem can block success. It can leave kids distracted by the stress of how to deal with everyday challenges.

How Self-Esteem Develops

Contrary to what some might think, self-esteem does not come telling kids they're wonderful, special, and great (even though they are!).

Giving every child a trophy doesn't help kids' self-esteem. Indeed, it's possible for kids to feel good about themselves even when they fail.

When children compete — win or lose — they see that their own hard work and practice can make a difference. Earning a prize contributes to self-esteem only when a kid knows he or she earned it.

Self-esteem is the result of experiences that help a child feel capable, effective, and accepted.

How Martial Arts training can help.

When kids learn to do things for themselves and feel proud of what they can do, they feel capable.

Martial Arts is fun to learn and performing moves with a class build competence and then confidence.

Children feel effective when they see that good things come from efforts like trying hard, getting close to a goal, or making progress.

Earning belts in martial arts is all about goal setting and teaches kids that hard work and effort pays off.

When kids feel accepted and understood by a parent or someone close, they are likely to accept themselves, too. Their good feelings about themselves multiply as their teacher praise good behaviors, help when needed, and give encouragement and support.

Students in martial arts support and encourage each other. Events like graduations, social events and being part of a team of other positive kids is all part of Martial Arts.

Please call for a free class and tour of our school. 631-696-3890 or go to
posted at 05:02PMcomments

Thursday, January 5, 2017

What Will My Reward Be?
What Will My Reward Be?

One day a fisherman was laying on a beautiful beach, with his fishing pole propped up in the sand and his solitary line cast out into the sparkling blue surf. He was enjoying the warmth of the afternoon sun and the hope of catching a fish.

About that time, a businessman came walking down the beach trying to relieve some of the stress of his workday. He noticed the fisherman sitting on the beach and decided to find out why this fisherman was fishing instead of working hard to make a living for himself and his family.

"You're not going to catch many fish that way," said the businessman, "You should be working harder rather than laying on the beach!"

The fisherman looked up, smiled and replied, "And what will my reward be?"
"Well, you can get bigger nets and catch more fish!" was the businessman's answer.

"And then what will my reward be?" asked the fisherman, still smiling.

The businessman replied, "You will make money and you'll be able to buy a boat, which will then result in larger catches of fish!"

"And then what will my reward be?" asked the fisherman again.

The businessman was beginning to get a little irritated with the fisherman's questions. "You can buy a bigger boat, and hire some people to work for you!" he said.

"And then what will my reward be?"

The businessman was getting angry. "Don't you understand? You can build up a fleet of fishing boats, sail all over the world, and let your employees catch fish for you!"

Once again the fisherman asked, "And then what will my reward be?"

The businessman was red with rage and shouted at the fisherman, "Don't you understand that you can become so rich that you will never have to work for your living again! You can spend all the rest of your days sitting on this beach, looking at the sunset. You won't have a care in the world!"

The fisherman, still smiling, looked up and said, "And what do you think I'm doing right now?"

What are your Goals?
Think backwards.
Think with the End in mind.
What do you want to achieve, then figure out what you need to do to get there!
posted at 11:00AMcomments

Monday, December 12, 2016

What's Not Your Comfort Zone???
What's your Comfort Zone?
or better yet, what Isn't your comfort zone?
Here's a personal example:
I teach hundreds of people every week, tens of thousands or more throughout my career. I hate being in front of people. Demonstrating, talking, etc. In my 23+ years of owning a Martial Arts school, Not including classroom instruction, but demos, belt promotions etc, I have only done a few.
Last month, I broke (5) 1" boards (no spacers in between you cheaters out there, lol, but against each other, solid piece of 5").
I did this for my son. He was promoting to Junior Black Belt. So why not make it more memorable for him. He has never seen me do that.
I knew I could do it, but in front of a crowd, students, parents, guests, ahhh. (It's posted on my Facebook page, if interested). I heard a friend once give a speech, he said not to impress you but Impress upon you, so I use that from time to time, and in this case it applies. Step out of your comfort zone. do something you wouldn't do, and see how it affects your life and possibly others.
(watch next week for another example of how I am "stepping" out of my comfort zone. That's a hint ;) )
posted at 10:45AMcomments

Tuesday, November 8, 2016

1st Step to Success - Belief in Yourself!
Belief in Yourself is the Secret to Success in Everything:

A well-known speaker started off his seminar
holding up a $20.00 bill.

In the room of 200, he asked, "Who would like this $20 bill?"
Hands started going up.

He said, "I am going to give this $20 to one of you
but first, let me do this."
He proceeded to crumple up the $20 dollar bill.
He then asked, "Who still wants it...?"
Still the hands were up in the air.

"Well," he replied, "What if I do this?"
And he dropped it on the ground
and started to grind it into the floor with his shoe.
He picked it up, now crumpled and dirty.
"Now, who still wants it?"
Still the hands went into the air.

"My friends, we have all learned a very valuable lesson.
No matter what I did to the money, you still wanted it
because it did not decrease in value.
It was still worth $20.

Many times in our lives, we are dropped, crumpled,
and ground into the dirt by the decisions we make
and the circumstances that come our way.

We may feel as though we are worthless.

But no matter what has happened or what will happen,
you will never lose your value.

Dirty or clean, crumpled or finely creased,
you are still priceless to those who do Love you.

The worth of our lives comes not in what we do or who we know,
but by WHO WE ARE.

You are special-Don't EVER forget it.
posted at 05:10PMcomments

Sunday, October 30, 2016

Your MIND is Stronger than your Body!
Your Mind is STRONGER than your body!

Here's a little story (not to brag believe me).

I hope you can relate, use it and apply.

Today I ran the Suffolk County Half Marathon, 13.1 miles.

The last time I ran this was in 1992 and 1993 (22 and 23 years old). No running training, just Tae Kwon Do everyday in 1992, not as much in 1993. Ran 9 miles in 1992, walk/ran the last 4. Time 1:55. Pretty good. The next year 2:04, walked a little more.

Back then my body was in charge, young, energetic and healthier.

Now 23 years later, body not as strong, not as fast.

But My Mind is STRONGER! Your mind is a muscle Build it.

Today my goal was to run the first 7 (I ran 6 one time at once in the last 20 years, and run 2x a week 3-4 miles). So goal was optimistic.

I got to 7,and said I'll run to 8. At 8, I said, I've run 9 miles once in my life 24 years ago, so I want 10. I got to 10, and said only 3.1 left.

I did the entire 13.1 without any walking. Although my time was not great, I'm pretty proud that I did 13.1, no walking. My split time (6.6 was 56 minutes (8:30 pace), the 2nd half was a terrible 76 minutes, (11:30 pace). Total time 2:12:25, (10:06 pace). I'll take it though considering.

So, remember; You're Mind gets stronger....Use It!

Here's a tip. After the first mile, I think I drank too much before. If I stopped running, there would have been an accident. I think that was my true motivation. lol.
posted at 11:37AMcomments

Friday, October 21, 2016

Find Your Right Pain!
What's Your Pain and find the Right one:

Success and failure are both painful processes. The difference is Pain of Success is during the process and the Rewards come later. Pain of Regrets the pleasure is sometimes the process (bad rating, drinking, not active) and the Results are the Pain (overweight, depressed, unhealthy).

After losing just about 15 pounds the last few weeks and working hard. Tonight I ate more than I wanted or should have. Apps, dinner, bread and dessert. Since it was an early dinner, and feeling disgusted, I made a commitment to myself, even though I already did my Friday workout. Normally all I do is 30 minutes on the elliptical in the morning. Tonight I needed to do 60. Why? Because my pain was greater than my desire to lay in bed.
To be successful your pain of success/goals Needs to be Greater than your pain of regrets.!
posted at 09:32PMcomments

Monday, October 10, 2016

Change Your Mindset!!!
Port Jefferson 15k! That's 9.3 miles.

Did I run the whole thing...not even close. But I woke up today with every excuse. Raining. Cold. Wet. Sprain ankle. Back hurt. Shin splints. Forced myself to go.

As some of you know I don't run a lot or far but What Doesn't Challenge You, Doesn't Change You!

First half mile straight up a hill, I probably could have have rock climbed it faster. Mile 7-8 same thing. In between a little walking but finished mile 8 to the end Strong.

Changed my mindset.

At first every hill down I kept thinking there has to be one going up, instead thought every hill up there is one coming down So Push! A little slower than I wanted but in the end happy with my time of 1 hour 37 minutes and 41 seconds.

Enjoy your Sunday!
posted at 02:26PMcomments

Friday, September 30, 2016

What is it?
- Quality of being Outstanding, extremely good or surpassing ordinary standards.
Do you want to have ordinary standards? sounds boring.

Excellence is also a standard of performance through actions of Integrity and continuously Learning and Improving.

Studies have shown that the Most Important way to achieve Excellent Performance in fields such as sports, music and to Practice.

There is no short cut....but, there is a way to speed up the process.

- Practice..but Perfect Practice. No sense in practicing something wrong. Improve, focus and making it perfect. Over and over.
- Be Happy But Never Satisfied (see my last blog)
- Always Learning and Improving. Be an eager student, always be a white belt.
- Find a Great Coach/Mentor, that will help bring out the Best in You. Notice I said Help. You have to want it, you have to Help yourself too. (why not do our Tae Kwon Do or Fitness Kcikboxing classes with Awesome Coaches/Mentors)
- Never, Ever Give Up. Be passionate, be obsessed. No Excuses.
posted at 11:07AMcomments

Friday, September 30, 2016

Happy But Never Satisfied!!
Be Happy but Never Satisfied;
I'm sure you have read how I run, I hate it, many injuries and blah blah.
Well I started to see I was content with what I was doing. 2-3 miles on Sunday's, 1.5-2 on Wednesday. And a speed 1 mile run on Friday, sometimes.
I was giving into age and injuries.
So a few weeks ago I decided to see what would happen if I stepped it up. Last few Sunday's 4 miles. Last few Wednesday's 2-3 miles and Friday I did one mile in 6:56. (I do other cardio activities on off run days). Today 5 miles in under 42 minutes. Same injuries, some still hurt, some not as much.
Stop being satisfied, be happy, be proud, but Never Stop Improving/learning/fighting/growing/etc.
posted at 10:57AMcomments

Sunday, September 4, 2016

Do YOUR Best, not others.
Another 4 mile run. Better time than last week. Almost never have i run over three miles two weeks in a row. I've said this before. This is not to impress you, but impress upon you to do what you can do, stay consistent, do your best, measure your progress based on your abilities and expectations, not others. Your success will be more enjoyable, rewarding and realistic. Happy Sunday!!
posted at 11:16AMcomments

Monday, July 25, 2016

Manage your Emotions!
Manage your Emotions, Predict your Performance:

What does this mean to you?

Your emotions (positive or negative, rational or irrational) will determine your outcome.

It can be work production, sports performance, relationships, etc..

Learn to manage/control/channel your emotions and you can Predict your Performance, which determines the Outcome.
posted at 01:27PMcomments

Wednesday, June 15, 2016

Suffer the Pain of Discipline, or Suffer the Pain of Regret.
My goal for the end of the summer is to run a 5k at an 8 minute/mile average, 24:48 time.
I have never done this before (at least not in the last 15+ years).
Average around 28 minutes.
So today on my 2x per week run schedule, I sprained my right foot at just 1/4 mile in and shoes untied at 1 mile marker.
Limped the entire 1.5 miles.
Finished at 11:54, under 8m mile.
Although short run, it's a start to my goal.

LIFE is the same as my run.
You will come across obstacles everyday.
Some large some small.
But what are you doing to get passed it. Excuses are an easy way out.
Conquering daily challenges is rewarding and building momentum to better things in your life.


Full disclosure: in case some of you thought that is me, it's not. Just in case you were confused. Lol
posted at 11:09AMcomments

Tuesday, May 31, 2016

Summer eating warning.
Hope you enjoyed your Memorial Day weekend.

Now I also hope you got all that eating out of the way.

Summer is here, BBQ's, picnics, eating out, ice cream etc... Sounds Delicious.

But keep in mind the post below. Moderation is key.

There are results/consequences for everything you do. Positive or negative.

Lets do our Best to Stay Focused on Positive Results!!
posted at 04:04PMcomments

Wednesday, May 25, 2016

Raising Awareness for Suicide Prevention in our Vets!
#22pushups #22Kill: COMPLETED.

Thank you all for your support and comments.

In total, 3520 pushups were done in our efforts.

Why did I do this? My own publicity, I like posting videos of myself, showing off, ego? For those that know me, absolutely not. (I'm shy, don't speak at events, not even my own and nothing to show off).

I did this exactly for what it was for...AWARENESS.

(I'll keep this short)
I grew up in a somewhat military town. We had housing etc, set up for the military families, Mitchell Manor.
The kids that lived there were poor. Borrowed/hand me down clothes, discounted lunches, discounted store just for them.

However, I did have lots of friends there so it never mattered to me. Never really met the parents, especially the fathers. As a child/teenager, I never understood this.

But as you get older, you also mature. As I get older I respect those families more and more. Because of these "poor" kids families;
-I Get to wear new clothes,
-I Get to pay full price for my kids lunches,
-I Get to shop wherever I want,
-I Get to see my kids everyday,
-I Get to have a Career I Love and
-I Get to live the "American Dream".

Because of them and their sacrifices, we get the freedom to do so much. So thank you to all the Vets who served, continue to serve and will serve.

Besides, I also got buff...and my son too!

(check out my Facebook page for all videos, different places and different ways with different people per day). (Michael Pam)
posted at 11:11AMcomments

Monday, April 18, 2016

Let them in on the Decision Making Process.
How did parts 1 and 2 work for you?

1)Don't Rescue your kids
2) Promote Problem Solving.

Did You put it to work?

I hope so.

Just those 2 alone is life changing.

Part 3 and the final of our 3 part series:

Let them in on Decision Making

Again, obviously, not anything that is dangerous, unhealthy or even life changing.

Going to school...not up for debate.
Going to Tae Kwon Do class....not up for debate ;)

What ever your core values are...let them in on it. It has to be what you feel as a parent.

We all parent a little differently depending on what we feel is important.

PG13/R movie, stay up late, certain foods or drinks.

But let them in on some decisions. No matter how small it may seem to you.

Instead of asking what do you want for lunch...
(ugh too many choices..
becomes tough, confusing, you may even argue.

- why because they may ask for something, then you say, "not today, or you don't want to make that)

Give them a choice A or B, live up to it.

It helps in the decision making process for you and them.

Makes it easier for you, less stress and helps Build their Confidence by being involved.

They made a decision, you stuck by it, they got what they wanted.

In the decision making process it is easier to give them choices then an open question.

This also depends on the age of your child.

Ask questions. Why did they choose that, etc..

Helps you know your children better, build awesome bonds, and helps them explain things and how they feel.

I hope our 3 part series has helped you BUILD CONFIDENT children.
posted at 10:59AMcomments

Tuesday, April 12, 2016

Building Confidence (part 2 of 3):
Teach your children to search for the Solution.

Ask them questions.
How they think they can do it and
What has to be done in order to achieve that.
Maybe even throw in there a Why they think that.

Get them to Think of a Solution.
Again, guide them, help them reach the answer.
Let them do it on their own.

They will not only Build Confidence but also be more Self Sufficient (every parents dream).

That old saying is so true...but it is so much deeper than that.
It carries over into everything else in their life.
Give a man a fish and you feed him for a day.
Teach a man to fish and you feed him for a lifetime.
posted at 09:12AMcomments

Monday, April 11, 2016

Building Confidence, Part 1 of 3
3 simple ways to Help You, Help Your Child...or even Yourself



Don't Rescue your kids!

Failure is ok.

They learn to Overcome Obstacles.

Makes them Driven.

Build Real Confidence not a false sense of it.
(This applies to adults Too!)

Obviously, we want to avoid anything dangerous.

Help them, guide them, but they don't always have to Win or even succeed.

Sports, games, even homework.

Encourage and Stay positive, but let them succeed on their own.

It becomes so much more rewarding...for them and you.

They will learn to work for it and earn it.

Develops a strong sense of Pride too.
posted at 09:12AMcomments

Sunday, April 10, 2016

Challenge Yourself
CHALLENGE YOURSELF: Today I participated in 15k, 9.3 mile trail run. Rocks, sand, roots, branches, hills and Pain. I haven't ran more than 5 miles in over 20 years. Usually just 3.1 a few times per year. Today my heart won over my mind and body. No, I did not run the entire thing or boasting a great time. I have more injuries to my body that I can type. I just wanted to "challenge myself" today. I ran 3.5, grabbed a drink, Then ran to 4.75 mile marker. Walked a quarter. The rest of the way I ran 1 mile walked a quarter mile (3 x). Mile 4 my arrhythmia kicked in. Scary. This is Not to impress you in any way, just to impress upon to get up and do something you never thought you can do or something you haven't done in a long time. (Part of my motivation was I had to finish to get my son to his first soccer game and did not want to disappoint him.).
posted at 11:51AMcomments

Saturday, August 22, 2015

Always look Back for Lessons
As I was explaining, more like automobile lecturing, about Hard Work to my son this morning, it brought me back to a lesson learned from the past.

I was letting him know that What you do in Anything, is what you Do in Everything. If you are lazy in something, then you will always be lazy, if your room is sloppy, then most likely everything you do (homework) is sloppy, if you Work Hard in something, you will most likely always work hard, etc..

When telling stories, examples, etc., a good idea is to give a true story, an instance, a time, that they can relate to. All too often we use ourselves as examples. However, too often, it starts to get blocked out by the listener (another lecture about Dad).

So today, I used former students. That when they were younger, his age, they always worked hard in class, All the Time, No Matter What. And to this day I still see them Working Hard.
As a result, they are doing well in their Personal and Professional lives. I congratulate them.

These Kids are now Adults, so this lesson started 15-20 years ago. Always Look Back For Lessons.
posted at 08:59AMcomments

Friday, June 26, 2015

RESPECT by Title
Friday Rant: Whatever happened to using Mr and Mrs, etc.. When were those replaced by first names? If someone was never (first name) to you, then its still Mr or Mrs. Doctors are always Drs., school teachers/etc. should always be Mr and Mrs. Friends parents too. Titles stay titles. Age does not change RESPECT. My kids school teachers who can be close to 20 years younger than me are Mr/Mrs. Its just a common level of Respect, not Ego.
posted at 09:26AMcomments

Friday, May 29, 2015

Let your child Fail!
Why parents should let their child fail……
February 27, 2015
Why parents should let kids fail

What does every parent want? Naturally, every parent wants to be the one who protects and provides for their children. What many parents do not know, that this innate desire to protect your children can sometimes become the cause of your child’s grief, anxiety and pain later on in life.

With a whirlwind of challenges in the average adult’s busy schedule, the most important thing to all parents is always their children’s well-being. When a child hurts, the parent feels the pain. When a child is embarrassed/scared/worried the parent is nervous for them.

When a child is struggling … sometimes parents step in and fix the problem. When a child fails, some parents blame someone else to make the pain go away.This is where we hurt when we are only attempting to help. mastery martial arts

We live in a world today where many children are given exactly what they want or worse… they expect to always get what they want. Where does this entitlement come from? It comes from up in an environment where sports have decided to stop keeping score, children are not allowed to hand out invitations unless the entire class gets one, and teachers are blamed for a child earning a poor grade. This is a world where many children are so guarded from feelings of failure and rejection, that they never learn how to handle it. Parents, if you would like to stick up for your child, I mean really protect your child… teach them how to Fail.

Life is challenging enough for adults. When a child grows into adulthood without the necessary emotional strength to “get back up” and rebound from failure, rejection can become catastrophic.

Children are incredibly resilient! They are born this way. When a parent continues to intervene when a child is struggling, the child forms a dependence on someone else to solve their problems for them. Each time the parents steps in, the child loses the opportunity to learn and become stronger.

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” -Maya Angelou

When a child fails and has the full support and encouragement of their parents something different happens….They learn that its OK to fall down, fail and make mistakes and learn from them. They learn to reset, realign and move forward again and again until the outcome is achieved. This “THICK skin” is a crucial ingredient to the formula for becoming a successful human being in today’s challenging world.

If a child never learns how to fail, those already difficult teen years can be devastating. All too often we see it on the headline news – a child takes drastic violent actions, harming themselves or others, in order to deal with the emotional pain of rejection or failure because they do not know another way.

When kids fall, they bounce – when adults fall, they break. This is one concept that a good martial arts instructor understands when training students. When a child is in a respectful, trusting environment, anything is possible. They learn to set and achieve goals through the use of the life skills, curriculum and belt structure. They learn to overcome personal fear and develop an Unbeatable Positive attitude. They learn that if you want something bad enough, you can overcome fear and failure, and with the right support they can achieve their goals.

Parents… Let your kids bounce so they do NOT break in the future. Set them up in a positive environment where they learn from failure, and become stronger. Be there to support them as they learn to pick themselves up, and keep moving towards their goals.

Author Greg Horton – Director of Mastery Martial Arts
posted at 10:51AMcomments

Tuesday, February 10, 2015

Drink This!
Drink THIS First Thing in the Morning:

This daily trick can help you detoxify, improve your digestion and boost your metabolism & energy levels

by Mike Geary - Certified Nutrition Specialist
Author of the best seller: The Top 101 Foods that FIGHT Aging

You're bombarded with toxins in today's modern world... everywhere from the polluted air you breathe, the water you drink, the shampoos and other cosmetics that lather your body with chemicals, and of course, all of the chemical additives, pesticides, hormones, antibiotics and other harmful compounds in the food that you eat.

All of these TOXINS can have harmful effects on your body, harming your metabolism and hormones, impairing your digestive system, and zapping your energy levels.

If I could tell you ONE thing that you could do each morning right as you wake up to help your body eliminate some of these toxins, improve your digestion, stimulate your metabolism, and BOOST your energy, would you do it?

Of course you would... and it takes less than 1 minute!

Here's the trick...

Immediately upon waking each day, squeeze about 1/2 to 1 full lemon (depending on size of the lemon) into an 8 oz glass of warm or room temperature purified water. This is gentler on your body first thing in the morning compared to ice cold water. I've found that slicing the lemon into quarters before squeezing by hand is easier than squeezing halves.

Drink this at least 10 minutes before eating any food for the day.

Make sure to use fresh organic lemons to make this drink, and not bottled lemon juice. You want to use organic lemons to avoid the pesticides that can accumulate.

3 Major benefits of this morning drink to your body, health, and energy:

According to a leading health publication,

"The health promoting benefits of lemons are powerful. For centuries, it has been known that lemons contain powerful antibacterial, antiviral and immune boosting components. We know that lemons are a great digestive aid and liver cleanser.

Lemons contain citric acid, magnesium, bioflavonoids, vitamin C, pectin, calcium and limonene, which supercharge our immunity so that the body can fight infection.

Lemons are considered one of the most alkalizing foods you can eat. This may seem untrue as they are acidic on their own. However, in the body, lemons are alkaline; the citric acid does not create acidity once it has been metabolized. The minerals in lemons are actually what helps to alkalize the blood. Most people are too acidic (from eating too much sugar and grains), and drinking warm lemon water helps reduce overall acidity, drawing uric acid from the joints.

This reduces the pain and inflammation which many people feel. And the American Cancer Society recommends warm lemon water to encourage regular bowel movements."

Benefits that you can enjoy:

1. Improves your digestion:

Lemon juice helps your body improve digestion and stimulates bile production. Lemon juice can even be an aid for heartburn and indigestion.

2. Boosts your energy for the day:

Even just the scent of lemon juice has been shown to improve your mood and energy levels, and reduce anxiety. Plus the detoxifying effect and alkalizing effect of fresh organic lemon juice can improve your energy through the removal of toxins from your body.

3. Helps you to lose fat:

Since lemon juice helps to improve your digestive system, aids in removal of toxins, and increases your energy levels, this all combines together to help you to lose body fat as well through improving your hormonal balance... Yet another reason to add warm lemon water to your daily morning routine!

That's a pretty simple trick, right?
posted at 12:43PMcomments

Friday, October 10, 2014

Happy but not Satisfied
1 mile run 7:01....getting closer.

Happy but not Satisfied.

That's how you approach goals. Be Happy with your Progress...but don't get too comfortable.

Believe it or not, Progress and be dangerous and that's where some people use an excuse. (I can eat this because I did that or lost this much, I can skip this week workout because last week I trained 4x)..Blah blah blah, noise noise noise.

Stick to your goals..that will last!

Be Happy but Not Satisfied!
posted at 10:11AMcomments

Friday, October 3, 2014

Don't Ever Give Up!
Don't Ever Give Up:

I set a goal of a 7 minute mile early in the summer. Being 44, and never a really a runner and Many injuries, it was a high bar to reach for myself.

I kept hitting, 7:24, 7:26. I got discouraged. I wouldn't say I gave up, but put it on hold.

Still kept my jogging routine, but skipped my one mile runs. Today, I decided (key point), to get back to it.

Did I hit my goal, no, but I did hit my personal best of 7:04 and felt good. 7 minute mile is just around the corner!

Key Point is I decided. YOU get to decide your Successes and failures. Make the Positive decision and Stick With It!
posted at 08:23AMcomments

Saturday, September 20, 2014

Fit or Thin
Are you Fit or Thin? Some people care more about being thin than fit/healthy. I can eat only rice cakes everyday and will be thin. But not healthy or fit. STOP measuring your success by the scale and weight lost. People stop exercising when they see weight loss is no more.
Get up, get moving. It's how you feel that's most important. A little exercise everyday will not just keep you thin, but fit and healthier. However, you must eat right as well.
If you can't commit to schedule, difficulty with food choices (notice I didnt say diet), make small changes. Stretch, do some push ups, take the stairs, not the elevator, etc..
posted at 09:15AMcomments

Wednesday, August 27, 2014

Why do People Coast?
Bike riding is a lot like life!
It is sure is easier going downhill than it is going uphill. However, going uphill is where the real benefits are. When you go uphill you build strength, you build determination and your body and mind will grow stronger from the effort, plus...the higher the hill is, the more benefit you'll receive... you can only coast after you conquer the hill. The result is the effortless reward of flying downhill, winds whistling pass your ears, and it's very satisfying indeed. - paraphrased from my good friend Randy Reid.
posted at 11:31AMcomments

Sunday, August 10, 2014

For most people, running is NOT about how far or how fast you can go. BUT about how far you can push yourself! As I began my sunday run I deicded I wanted more today. This summer I have been running without headphones/music. I think/reflect (It might sound corny but Im over 40 and can say reflect, lol) about my day, my life, my family, my business or just tell myself to keep moving. Minute 2 hips and back gets tight, minute 7 heart arrythmia kicks in, 1 mile legs are shot, pace drops drastically. All other physical ailments start to hurt for some reason today. I was tested today. But I kept telling myself Keep Moving. Today is a 4 mile day. (dont remember the last time I ran 4 miles). 4 miles, 40:11. In spite of recent events I unfortunately heard last night, today was a lesson for me. Life is about; to keep moving, push yourself and appreciate all you have (not what you don't have). Happy Sunday Everyone!
posted at 10:11AMcomments

Friday, August 1, 2014

Fitness is a Lifestyle, Not a Fad
GET FIT FRIDAY: 1 mile run 7:26. 24 laps in the pool. Pull ups, chin ups, dips, lunges and squats in the pool (better for my joints). What did you do today towards your fitness?
Quick Message: Fitness is a lifestyle, not a fad. Its not about a wedding coming up, the summer is here, reunions, etc... Thats all superficial. And will never last. Fitness is about YOURSELF, and how YOU feel, not what others think. Do It For Yourself, Your Health, Your Family.
posted at 10:31PMcomments