How I Stay Fit?

Below is my simple weekly workout plan. These exercises can be done anywhere, anytime and no special exercise equipment or gym membership required. 

Complete Fitness:

An overall fitness plan will include Strength, Cardio and Flexibility exercises.

Strength:

  • Upper Body: Pushups, Chair Dips, Ab Crunches, Plank, Pull-ups
  • Lower Body: Lunges, Squats

Cardio:

  • Running, Speed walking

Flexibility:

  • Yoga

Weekly Plan:

Monday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Tuesday:

  • Speed walking: 10 to 15 minutes
  • Yoga: 30 minutes

Wednesday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Thursday:

  • Speed walking: 10 to 15 minutes
  • Yoga: 30 minutes

Friday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Saturday:

  • Yoga: 60 minutes
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Guide to becoming a Healthy Vegan

Below is what you need to know in order to start your vegan journey. Remember, being vegan does not mean that you are eating healthy. You need to know what to eat to make the most of the benefits of this diet as well as reduce its risk. 

Note: this post will be updated regularly as I learn more about this diet. 

What you should consume:

Credit: Nutritionfacts.org 

Download the Daily Dozen application. 

What you should not consume:

  • Animal product (meat, chicken, fish, etc.)
  • Dairy (milk, cheese, yoghurt, etc.)
  • Oil
  • Added salt
  • Added sugar
  • Processed food (Refined carbohydrates, sodas, etc.)

Additional Supplements:

  • Vitamin B12
  • Vitamin D (if you do not spend enough time under the sun)
  • DHA/EPA (Omega 3) 200mg per day – Not sure about this one yet.
  • Zinc
  • Iodine

Other tips:

  • Only eat when you are hungry in order to give your body time to detoxify. (See catabolic phase vs anabolic phase of the digestive system)
  • Eat only up to 2 ounces of animal product (meat, fish, chicken, etc.) a day if you have to. It should be used as a flavouring to your food, not the main meal. Better yet, eat the non-commercial animal products such as wild animals. 

Useful talks:

Useful resources:

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The Loan (YouTube)

My videos come out noon EST on Tuesdays, Thursdays, Saturdays and Sundays. Find my more controversial posts on Patreon: https://www.patreon.com/CoachRedPill …

I loaned money to an Ex-girlfriend about 4 months and she specifically said that she would give me back the money on the 15th of June, that’s 3 days ago. I have a rule to never lend or borrow money. I have been at both ends where I could not pay the money and where the person could not pay me back. And they both suck. In this case, however, I decided to lend her the money and was prepared for not getting the money back at all. As if to prove my point, she has gone silent on me. I sent her a message on WhatsApp asking her about the money and why the silence. She has seen the message but no response. So you are absolutely right, Neither be a borrower nor a lender.

Toronto Raptors vs Golden State Warriors – Full Game 4 Highlights | June 7, 2019 NBA Finals – YouTube

https://www.youtube.com/watch?v=5bUsYNVM_Qc

It’s unbelievable how the Raptors came out of nowhere this year to be at the point of winning the championship. I need to get myself a Raptors jersey, though a Vince Carter one, sorry Kwahi!

#4785

Funny thing! I came across this song a couple of month ago. I really liked and kept on listening on replay. Then one day I decided to watch the actual video as it was playing and to my great surprise, I knew the singer. She is part of a church I used to attend. Listen to this again today as I read that the church is closing. Mixed feelings…
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