QUOTE!

"Most people haven’t reached their dreams. As a result, most will try to stop you from reaching yours. Trust in yourself!"

Martin Rooney

QUOTE!

BE A GOOD PARENT! !

Business and Fitness

Here's another one for all of you that are all work and no health. Save your money because the medical bills will be crazy down the road of unhealthiness.   Copy and paste to your browser.

http://www.healthhabits.ca/2012/06/13/treat-your-fitness-like-you-treat-your-business/

Is Obesity Really a Disease?

"As the American Medical Association (AMA) declares obesity a disease, leading nutritional experts reveal practical solutions with proven results that do not require expensive medical intervention."

By James Colquhoun, Laurentine ten Bosch and Jill Mangino

Santa Monica, CA (June 20, 2013) – The American Medical Association (AMA) has just yesterday adopted a new policy that declares obesity a disease. The group says that now obesity is a disease it will require a range of medical interventions to advance treatment and prevention. Over 35 percent of U.S. adults and 17 percent of children and teens are now categorized as having the “disease” of obesity.

Read More...

WEATHER SUCKS? TRAIN INDOORS!!

Bad weather shouldn't stop anyone from getting a quality workout in.  Below is a little something I will be doing because it is calling for rain in my part of Jersey.

Warm-up consisting of the following video:

• 8-10 sets x 3 reps of sandbag shouldering resting a minute between sets.  If you do not have a sandbag, substitute with a laundry bag filled with clothes, a small child or bag filled with anything.

• 2 minutes of any of the following: treadmill run, eliptical, jumping jacks, jump rope or stair runs.  Followed by 20 secs of push ups and 20 seconds of lunges.  Then rest.  Repeat a minimum of 5x.  Rest until you are almost fully recovered.  GOOD LUCK

HEALTHY SNACKS!!

Menshealth.com always has great go to workouts, meals and health tips.  Below is a link for a great home made snack from them.  Going to make them this week.  

http://www.menshealth.com/guy-gourmet/snack-hearty-homemade-granola-bars

One of the biggest excuses for not eating healthy is not having time to cook.  BULL SHIT!!  STOP BEING LAZY!!  Take two days out of the week and prepare some decent meals for the family that can be quickly heated up at any given time.  My wife and I always have a container in the frig with seasoned grilled chicken, cooked veggies and mixed salad for quick fixing.  Below is a link from www.shape.com with meal ideas.  These meals can be made in no time.  Make a change for the better!!

http://www.shape.com/healthy-eating/meal-ideas/20-nutrition-experts-favorite-5-minute-meals/slide/all

*Click on a meal picture for the recipe!

BE HAPPY TODAY!!

Don't wait to be happy.  Start today.  Below is a link form www.hungryforchange.tv that will help you get on the right path to a better and happier you.  Don't waste another day being negative and unhappy.  Life is short, live it right!!  After you hit the link, sign up for their updates.  www.hungryforchange.tv  has great information on bettering your quality of life.



http://www.hungryforchange.tv/article/10-simple-things-you-can-do-today-that-will-make-you-happier

Fitness Rules!!

Fitness rules to follow.  Just more to read to help everyone in their journey to the body and mindset they desire.  Copy and paste into your browser.

http://www.menshealth.com/deltafit/fitness-rules-winners-follow?cm_mmc=DailyDoseNL-_-1476390-_-10302013-_-FitnessRules-link

Check out these ten things you can do to improve your current situation from strength coach Matt Wichinski.  

1. Stop wasting time hanging out with energy vampires.

-You know the type, the person who is always mentally and emotionally draining. Let them go. They are negative, they bring nothing to the table, they don't appreciate you. All they want is the communal energy to be focused on them. They never even want to try and solve their problem, they only want to complain about it and have you listen and console them. Or worse yet, they complain about everything that is wrong with you. You are important and you need some focus too. Your time is valuable, spend it with those people who support you and embrace you for the person who you are.

2. Make your move.

- The time is never going to be perfect to do that thing you have been planning to do for so long. Something will always be in the way, between school, work, family, friends, money, kids, etc. That's never going to change, it is time to make that jump and get started. You will need to make adjustments as you go, but lots of learning will be made in the process. Nobody achieves greatness from doing everything right the first time, you learn the most through mistakes and adversity. Embrace the opportunity that you have today, accept the challenge and follow your dream.

3. Stop taking care of everyone else before you take care of yourself.

- Make yourself a priority. I am not saying disregard everyone else. But sometimes you need to look out for number one. If you are not going at 100% full throttle, than you can not be your best to help others as well. Charge yourself first, then help others when the time permits, you'll be a better service to everyone else when you are at full capacity.


4. Let the real you shine through.

- Too often people try to be someone that they think others want them to be. This is a disservice to yourself by not being real. The world already has everyone else. The world needs you. Be proud to step up and represent who you are.  If you try to be someone you're not, everything will be fake and meaningless. Be yourself and you'll attract the people that you want to be associated with. 

5. Be conscious and actively experience life.

- Notice and appreciate what is going on around you right now. You can never get this moment back. What you do right now will greatly shape what happens to you down the road. If you do nothing now, you'll be nowhere in the future. Experience as much of life as possible, it's really pretty amazing.

6. Make an honest evaluation of yourself.


- Be brutal and figure out what you like and dislike about yourself. Evaluate your strengths and weaknesses. The path to self discovery can be harsh. You will find out things that you did not want to admit, then ask why it is the way it is. Do it again, and again, and again. You will eventually come to the root of your issues, not just obvious symptoms. Dig deep inside you and change that thing that has been holding you back from being a better you. You can avoid the truth for a long time, but you can't make real change until you accept what you do not like.




7. Appreciate what you have.

- There really isn't a need for most of us to constantly get new toys, or seek happiness with a new relationship, etc. Take the time every day to appreciate the things you already have and may be taking for granted. You might think that the new shiny object is going to give you what you want, but it really only cost you time and money and soon you will want something else thats just out of reach. If you get a Maserati, you'll want a Lamborghini. You have something great right now, enjoy it. Besides, the best things in life are free anyway.




8. Don't try to be the person you used to be.

-We grow up, we get older, things change, it's inevitable. Some people try to reverse the clock and conceal the truth with surgery, makeup, transplants, pills, lotions and potions. You used to be younger, leaner, faster and stronger, but now you're wiser, you know how to work smarter and use your gifts to your advantage better. Don't try to be what you used to be, just be the best you can be for today and tomorrow.

9. Be happy for other peoples success. 

- Never be jealous for someone else's achievements. Jealousy is a wasted emotion. Your time will be better spent building happiness for yourself. Genuinely let the other guy know how excited you are for them, and more people will cheer for you when you accomplish something great. 


10. Stress less. 

- I know, it's not so easy, but it can be done. Don't make excuses, find a way to reduce your negative energy levels. Eat better and sleep more for better energy. Smart exercise will help you feel and move better, which can make you more productive. Change one small thing at a time until it becomes a habit. Don't change your whole life, it is too overwhelming. Be accountable for your own life. Be ready to tackle the tough decisions head on. Nobody can change you but you. Sometimes things get worse before they get better. Stop resisting change, trust me, the hard road is a more joyful journey.

Stronger Everyday

Matt Wichlinski
WWE Performance Center Strength Coach

How can I get more omega 3 fatty acids in my daily meals?

How can I get more omega 3 fatty acids in my daily meals?

Click on the above link for helpful information on omega 3 fatty acids.  These are all around great for you health!!

NO EXCUSES PEOPLE! !

https://www.youtube.com/watch?v=c9ozuvx06nE&feature=youtube_gdata_player

Cut and paste the above link and watch how a blind woman train like she has not limits.  NO EXCUSES!!  Very inspiring! !!!

TRY THIS WORKOUT!!

I was short on time today so I hit this workout which took very little time.  Three sets of the following circuit with no rest:

1. 10 Jumping Jacks
2. 10 Total Lunges
3. 10 Jumping Jacks
4. 10 Push-ups
5. 10 Squats
6. 10 Jumping Jacks
7. 10 Pull-ups
8. 10 Jumping Jacks
9. 10 Kicks Throughs

Rest if you have to then repeat two more times.  GET AFTER IT PEOPLE.  NO EXCUSES, JUST RESULTS!!!

SATURDAY WORKOUT!!

Here's a simple workout for you.  Every time you pick up your phone for ,ANY REASON, DO 10 SQUATS AND 10 PUSH UPS.  At the end of the day see how many of each you have done.  This will show you that no matter how busy you think you are, how long your to do list may be or how there is never enough time in the day, fitness training can be incorporated into your daily routine.

NICE PIC!!

LISTEN TO YOUR BODY!!

Below is something I pasted from a news letter form Martin Rooney.  This strength coach is full of great information.

"One of the Principles of TFW is that your body is an incredible informant that is always trying to tell you something. Most of us, unfortunately, have either forgotten how or choose not to listen to what our body is saying to us. If you don’t agree or completely understand, here are a few common examples of how people regularly ignore what our amazing body is attempting to tell us:

1. Many people eat food that makes them feel sluggish or tired, yet they continue to make the same food choices.

2. Many people’s bodies pack on fat, develop high blood pressure, diabetes, and a whole host of other diet related disorders, yet they continue to eat incorrectly.

3. People develop overuse injuries and continue to batter the same areas instead of giving that area the rest for which the body is screaming.

4. People awaken tired from too little sleep, but continue to deprive the body of that all important recovery mechanism on following nights.

5. People’s bodies “know” that daily exercise is healthy, but they continue to lead sedentary lifestyles.

6. People make themselves sick from toxic behaviors like drinking and smoking, yet continue to indulge in these damaging acts.

We all take on physical challenges every day. Whether it is beginning a sport, landscaping the yard, moving some furniture or chasing the kids, we often experience soreness or fatigue in certain areas as a result. I have concluded that there are a few possibilities causing the issue:

1. These are areas that you may not have used in some time.

2. These are areas that you have not used in that particular way before.

3. These are areas that are require the development more strength, flexibility and endurance.

I believe you might think the list above is “common sense.” The problem, however, is that it isnot common for people to take action on what number three is trying to tell them. This leads me to another Principle of TFW: knowledge is rarely important without action. Once you recognize what your body is telling you (whether it is to eat right, lose weight, train smarter or recover more), you need to actually carry out that request! As I have learned, our society’s greatest mistake is to make the same mistake. Not listening to your body long enough is exactly where most of the world’s health problems come from in the first place.

This email should be a harsh reminder that we were given two ears and one mouth because we should listen twice as much as we talk (and, for many of us, eat!). Although the media would love to attempt to paralyze you with the belief that concepts like training and nutrition are very complex, if you pay close attention, they are actually quite simple:

You know what to eat because your body tells you what you need and when it is hungry. Eat It.

You know when you need rest because your body tells you when it is tired or sore. Take It.

You know the area to train because your body tells you when and where it is weak or improperly prepared. Train It.

Proper recovery, training and nutrition. With the correct mixture of these three variables, you and your body can do anything. The body knows it can be done. Now it is just your mind’s turn to listen…and then take action."

Yours in Strength,

Martin Rooney
 

Founder, Training For Warriors

YOU ARE WHAT YOU EAT!!

Saw this poster at my kid's pediatrician's office.  This should be in every home.  It is a good reminder to parents that kids need to be fed properly. 

QUOTE!!

QUOTE! !

"You must first accept responsibility that you are the only one in control of your destiny. Where you are in life is exactly where you are supposed to be as a result of either the things you have or have not done, thought, said, or attempted."

Martin Rooney

CO-WORKERS LISTEN UP!!

GREAT RESPONSE TEAM TRAINING!!

Had my response team training hard today with some body weight movements:  bear crawls forwards and backwards, all types of pull up variations, pushups, kick throughs, squat thrusts, Turkish getups and gear bag carries.  Lots of functional and practical movements that a lot of the members never do.  Many of them are still stuck in that bodybuilding, I'm gonna train one body part a day type training.  Well, that type of training does not carry over into what these team members may need to do if responding to an incident.  Same goes with all of you out there.  If you do not know what to do or where to start, ask!!  Train the right way for what you may encounter in everyday life people.  That's what I love teaching and instructing in.  Functional movements to build real world strength, conditioning and all around BAD ASS INDIVIDUALS!!
MORE TO COME!

*Video of bear crawl variations.

WORKOUT

We did the following for 10 minutes straight:

• 3 pull ups
• 20 yard bear crawl
• 5 push ups
• walk to beginning (this is your rest)

Short rest period (2-3 minutes)

We did the following for 10 minutes straight:

• 20 yard gear bag carry (carry the bag any way to complete the distance)
• 5 squat thrusts with kick throughs to each side

5 minutes of weighted turkish get ups (NO REST!!)

*Video of kick throughs.  Great for balance, coordination, and core activation.

MORE TO COME!!!

 

TIPS FROM THE SOMERST COUNTY WELLNESS COMMITTEE!!

Today’s tip consists of the Top 10 Words of Wisdom by Gandhi: 1. Be the change. 2. What you think you become. 3. Where there is love there is life. 4. Learn as if you’ll live forever. Your health is your real wealth. 5. 6. Have a sense of humor. 7. Your life is your message. 8. Action expresses priorities. 9. Our greatness is being able to remake ourselves. 10. Find yourself in the service of others.

MONDAY MORNING INFO!!

Everyone needs to remember that proper nutrition is KEY to reaching your weight loss goals.  There is no way around that.  You can go to the gym all day long, seven days a week and may only see small changes.  Do it right so you're not frustrated when you don't see any physical changes. 

Here is a quick workout to go allow with your smart nutritional choices: 

20 jumping jacks, 20 sec plank
Rest 10 sec
25 jumping jacks, 25 sec plank
Rest 10 sec
30 jumping jacks, 30 sec plank
Rest 30 sec
5 pushups, 5 squats
Rest 10 sec
6 pushups, 6 squats
Rest 10 sec
7 pushups, 7 squats
Rest 10 sec
~Continue increasing your reps by one in the pushups and squats until you can not perform the prescribed  rep range.  Record the rep number you failed at.  This  rep number is now your goal to reach next time you perform this workout. 
GET AFTER IT!!

Greg

SUGAR CARVINGS!!

Sugar is society's downfall when it comes to weight gain.  Why is it that we can't get enough of it?  We eat our sweets and get a great sugar high, only to feel like shit soon after.  Sounds like a drug habbit.  
Click here to learn why...

QUOTE!!

Inappropriate Post.

I apologize to everyone for the inappropriate batman image yesterday.  It was a bad call on my part. 

QUOTE OF THE DAY!!

"You don't become the thing you Think about all the time.  You become the thing you Do all the time. "
Martin Rooney

PICTURE SAYS IT ALL!!

MAKE FITNESS GOALS!!

Have you accomplished any fitness goals this year?  I will bet most of you have not.  Setting goals can make training more enjoyable.  You start to see and feel improvement as you make your way towards that goal.  Always remember to make small goals that can be attainable.   The last thing you want to do is make a goal so far fetched that you have a good chance of not reaching it.  This could cause you to become disgruntled and give up.  Accomplishing several smaller goals will eventually total up to larger goals being achieved. 
Click here for goal setting advice...

10 EASY WAYS TO LOSE WEIGHT!!!

Men's Health has tons of useful information and not just for men.  The article linked below has 10 great tips to lose weight without losing you mind.  Remember to always incorporate changes slowly and not all at once.

http://www.menshealth.com/nutrition/10-easy-ways-lose-weight-without-starving?cm_mmc=WeightLossNL-_-1463122-_-10162013-_-EasyWeightLoss-link

START TODAY!!

WORKOUT TIME PEOPLE!!!

Try this on:  10-jumping jacks, 10-squats, 10-sec plank,10-pushups, 10-mountain climbers.  Repeat 10x!!

If you are unaware how to do a certain movement, search it on you tube.  Good luck!!

QUOTE OF THE DAY!!

"Goals are the fuel in the furnace of achievement. "

@Fitness life

QUOTE OF THE DAY!!

"The fact that you're willing to change yourself for the better is the greatest thing that you can do."

@Healthy tips

Something to Reflect on!!

ADVICE

Think about what ever is stressing you.  Is that stress going to matter down the road?  If not, GET OVER IT!

QUOTE OF THE DAY!!

"A workout should give you more than it takes out of you."

Ivan Ivanov

Average Male Body. Makes Me Sick!

http://m.huffpost.com/us/entry/4080007?utm_hp_ref=tw

Cut and paste the link above to read an article on the average male's body.  We are sloppy looking.

Inspiration

Check out @HeaIthyTips's Tweet: https://twitter.com/HeaIthyTips/status/390275939684597760

Today's Training!!

What is your body saying to you today after yesterday's training session?  If you are sore go for a walk, stretch, yoga, some foam roller, ride a bike or anything else you feel you are capable of doing.  Just don't sit around thinking the best thing to do is rest and relax.   Your body needs some movement and blood to circulate in order to repair the damage that yesterday's training did.  Soreness after a training session is your muscle responding to being broken down.  So remember, relaxing and not being active at all will just prolong the soreness.
If you are ready for another day of training, then here we go.  Today we are sticking with interval walking or running.  So after a brief warm-up where you break a good sweat, pick a distance that you would like to speed walk or run.  Once you complete that distance slow your walk down or turn your run into a walk and complete that same distance at the slower pace.  Once that distance is reached return to the speed walk or run for the same distance again.  Continue going back and forth between the speed walk/run and slow walk for as long as you want.
Example:  After a 10 minute warm-up I decide to do the above interval for 15 minutes.  The training will be taking place in a city environment so I will speed walk one block then slow walk the next.  I will go back and forth for the whole 15 minutes.  After, I will find a nice spot and stretch for five minutes.

Keep working towards a better you.

Greg

QUOTE OF THE DAY!!

"It's not the load that breaks you down, it's the way you carry it."

Lou Bolts

Keep in mind that the "load" in the quote does not have to just represent a physical weight, a mental weight or stress can be just as heavy.  Mental stress can do a great deal of damage to the body physically.  Learn to manage it and remember that you create the mental stress.  You control how you react or respond to life.

QUOTE OF THE DAY!

Your training session does not to be a block buster moment.  If you are short on time, excuses can work their way in.  Hit that quick workout and you will feel so much better.   More accomplished from your to do list.

TRAINING FOR 10-15-13

30 secs of Jumping Jacks, 30 secs of a Push up variation, 30 secs of a lunge variation, 30 secs of a plank hold.  Go through this circuit without rest.  Once you are done, time your rest until you are ready to start again.  Record your rest and complete the circuit at least two more times.  Rest the amount of time you recorded, no more.  You can easily complete this circuit without warming up. 

SIMPLE AND TO THE POINT!!

TWITTER POST! !

Check out @EXERClSES's Tweet: https://twitter.com/EXERClSES/status/389677323941081088

Copy and paste the link to read.  It is very true.  If you are not on Twitter, sign up and follow me @GregoryQ002 for more helpful information. 

QUOTE OF THE DAY!!

QUOTE OF THE DAY!!

"When you take consistent action toward any endeavor, overtime, small gains will eventually equal large ones."

Martin Rooney

EASY TIPS FOR HEALTHY BLOOD SUGAR LEVELS

Blood sugar imbalances are associated with several health problems.  Below is a link to hungerforchange.tv.  There you will find information on regulating blood sugar levels and living a great life.

http://www.hungryforchange.tv/article/easy-tips-for-healthy-blood-sugar-levels

Great juice and smoothie recipes linked below brought to you by http://www.foodmatters.tv/8-quick-smoothie-recipes

Escape Negative Thinking and Take Control of Your Life!!

"What do I get out of my behavior."  "Why does it persist if it is injurious to me?"  "Why am I choosing to feel upset right now?"  Here are three questions Doctor Wayne Dyer wants you to ask yourself when reading his book, Your Erroneous Zones.  People, including myself, continue to maintain self-defeating behaviors because it seems too hard to make personal changes.  Sounds crazy, but it it true.  Try sitting back and breaking down your behaviors or reactions in certain instances.  Look for the "why" of the behavior.

HOW THE SPINE WORKS!!

All functions of the body are controlled and coordinated by a neural network (the central nervous system) that sends and receives electric impulses to and from the brain in order to coordinate optimal health and wellness.
Please take a moment to explore the Interactive Spine on the link below. Roll your mouse over the different vertebrae to display an explanation of how each part of the spine affects different areas of the body.

http://www.chiroone.net/why_chiropractic/index.html

QUOTE OF THE DAY!!

"There is only one moment in which you can experience anything, and that is now, yet a great deal of time is thrown away by dwelling on past or future experiences. Turning your now into total fullfilment is the touchstone of effective living and virtually all self-defeating behaviors are efforts at living in a moment other than the current one." Wayne Dyer

Sitting wrecks your hip action

The Turkish Get Up!

A great total body move.  It takes some practice to perfect so use light weight to start and watch the video for proper form.  You can use this move as part of your warm up, training session or an ab move.  You can use just about any training implement for the move:  weighted plate, dumbbell, sandbag, kettlebell, small child, etc...  Remember to always come out of a training session better than when you started.

STOP MAKING EXCUSES!!

STRAIGHT TO THE POINT!!!!  Contact me if you are too fat to do a squat because you might fall over and can't get up.  I can help.

QUOTE OF THE DAY!!

"You don't need a professional background in counseling and a doctorate in the helping profession to understand the principles of effective living. You don't learn them in a classroom or in a book. You learn them by being committed to your own happiness and by doing something about it." Wayne Dyer

ELEVATOR SAFETY!!

Some people never think of this when entering an elevator. Watch the video and be aware of your surroundings at ALL TIMES!!!!

QUOTE OF THE DAY!!

"You are the sum total of your choices."

Wayne Dyer

ALWAYS MAKE PROGRESS IN YOUR TRAINING!!

With so much info out there on training, what should you do?  Here is an article to help you out.  Strength and conditioning coach, Jason Ferruggia, only puts out quality information.  He is
one of only a few people I follow.
http://jasonferruggia.com/your-lack-of-progress/

FAT KIDS AND FIT PARENTS??

Am I seeing shit? A fit parent with an out of shape kid? No, it's true!! The kid trying to keep up is saying, "Mommy!" Now I try not to jump to conclusions. Maybe the kid has a medical issue, but this isn't the first time I have witnessed this. What are the chances that every obese child with a fit parent has a medical condition or is on meds that has the child gain and keep weight on? I don't think so. Are these parents so consumed with thier own training that they are just dropping their kids in front of the TV or with an electronic device to keep them busy? And on top of that, giving these kids shit to eat to keep them happy? Crazy!! These parents should know better.

My kids are not perfect eaters. Not even close. We do our best to include a healthy variety with every meal. They also watch TV and ipods, DS, etc... But, they are active as can be. I feel it is VERY important to involve your kids in YOUR TRAINING. I know it can sometimes be a pain in the ass, but they need to understand that you find thier fitness as important as your own.

Don't be an ASS! Get your kids moving.

 

EXERCISE IS MEDICINE PEOPLE!!

http://touch.latimes.com/#section/-1/article/p2p-77638592/

Copy and paste the above link and read about how exercise is medicine for heart disease victims.  People still won't listen. 

EXERCISE IS GOOD FOR YOU!  MAKE TIME FOR IT!!!!!!

QUOTE OF THE DAY!

"God has chosen to let you have another breath at this moment.  What are you going to do with that breath?"

Mark Cahill

A POEM ON CHANGE

Below is a poem on personal change by Doris Warshay titled New Direction.

I want to travel as far as I can go,
I want to reach the joy that's in my soul,
And change the limitations that I know,
And feel my mind and spirit grow;

I want to live, exist, "to be,"
And hear the truthsinside of me.

QUOTE OF THE DAY!!

"Weakness is a choice. Some people choose to be weak."

Zach Even-Esh

You can not be angry at anyone else for the choices you make in life.  Make a choice to better yourself.  Take action and strengthen yourself physically and mentally. 

QUOTE OF THE DAY!!

"Live every day as if it were your last and someday you'll be right."

 Anonymous

There is more to this speech.  If you are interested in hearing the rest, go to you tube and search "The Last Lecture".

QUOTE OF THE DAY!!

Use you mind and body together to build the healthiest you!!

QUOTE OF THE DAY!!

"Though no one can go back and make a brand new start, anyone can start now and make a brand new ending." Anonymous

QUOTE OF THE DAY!!

"Be the person you want to see in other people."

Unkown

QUOTE OF THE DAY!!

I love picture quotes!!

QUOTE OF THE DAY!!

MORNING BREAKFAST!

Do you ever wonder why you constantly feel like shit day in and day out? It could be because you're constantly feeding yourself crap every single meal. Your body craves nutrients so he can sustain itself. Disease craves sugar so it can break you down and make you feel the way you do. In order to achieve your goals when it comes to nutrition and diet you need to make small changes.  Small changes in nutrition and diet will result in you achieving your goals.  

Below is a pic of what I have a majority of my mornings with some protein.   I love the Nutra Bullet.  But, like I stated earlier, this type of eating did not happen over night.  It was all done in stages.  Small changes people and you will guarantee yourself huge results in the long run.  Stick with it and you will see.