Posts Tagged ‘health’

Top 3 answers to the most commonly asked health and fitness questions right here.

top 3 answers


1. How much water should I drink?

2. What is gluten?

3. How many calories should I eat?


I get asked these 3 questions at least 5 times a week. And I wish I had clear cut answer for #3, although I do have a pretty accurate formula for determining how many calories you should get a day, but we’ll get to that in a moment.

Let me start by answering them in order:

1. How much water should I drink everyday? – Water is incredibly important to healthy mental and muscular performance. As our bodies are about 60% water, you can see that not getting enough H20 can be bad for your health.
On the other side of the coin, getting too much water can be a bad thing. Excess water intake can cause your body to pee out sodium, which an important electrolytic mineral when ingested in the proper amounts. When your sodium levels get to low, you run the risk of passing out – and waking up in heaven.

So how much water is just the right amount for YOU? Use this calculation to figure it out:

Your weight ÷ 2 = ounce of water you need daily.
Of course, you’ll need more water on the days where you workout really intensely or have a higher sweat rate, but this is a good, safe calculation to use.

Oh yeah: did you know that proper water intake can help alleviate the symptoms of diabetes, high blood pressure, and nagging joint pain?

Moving swiftly on…

2. What is Gluten?-

This question has been growing in popularity for the last few years. Gluten is a glue like substance found in grains such as wheat and rye.

While most peoples guts can handle gluten with relative ease, those people with gluten intolerance have a very hard time passing it through their intestines. People with Celiac’s Disease suffer from an aversion to the stuff.

If you’re a person that has a tough time digesting grains, then you may want to consult your doctor and ask for a test to see if you have Celiac’s.

Don’t fret- there are plenty of glute-free food choices available that you can fit into your life should you discover that you and gluten can’t make it stick… Tee hee hee;)

Ok, last but certainly not least:

3. How many calories should I eat each day?

The answer to this question is similar to the water intake question, only we have to take into consideration a few more variables:

1: your height and weight

2. Your activity levels

3. Your fitness and physique goals.


Lets look at each variable one by one:

1. Your height and weight- the taller you are, the more calories you need to take in. The shorter you are, the less you need to-take in. Everyone of us has a basal metabolic rate, which is the number of calories that we need to take in to sustain out existence. Taller people have a higher BMR, whereas a shorter person has a lower BMR.

You can determine your BMR by using the following app:

2. Once you have your BMR, next you have to factor in how active you are during your day. After you do determine this, you can get a rough estimate of how many calories you need by using the chart at the end of this article.

3. Now you can factor in your physique and fitness goals. Ask yourself a few questions:

A. What I do want my body to look like?

B. How many calories do I need to eat/burn to achieve my goal?

C. Can I achieve the fitness levels I want with my body remaining exactly the same?
Once you’ve asked yourself these questions, you can get a clear idea of how many calories you need to take in per day.


Contact me if you have any questions or comments!



Amir Campbell

Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9

How to get your best body in 20 minutes a day or less!

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Believe me or not, but it is possible for you to achieve a healthy, fit, lean and mean body in just 20 minutes a day with no stress whatsoever.

In order for you to begin this fun and awesome journey, you need to make a slight shift in your atttitude toward health and fitness.

To make this shift, you must begin thinking in terms of ” How much fun can I have moving my body?” versus “When will my trainnig session end…?!?!?!”.

Another key shift you must make is to take your exercise in chunk size that won’t bore you to tears. If you can comfortably handle physical activity for 10 minutes before you want to break out your ipad, move your body in as many fun ways as possible in that time frame, taking as many breaks as you need. Because you’re an UNIQUE individual, your thresholds for physical activity and sustained concentration abilities are going to differ from mine.

Question yourself and determine: “Do I really feel like I need ot exercise/lose weight/etc?” You may already be in the best shape for your particular life goals and daily goals.

You’ll also want to determine this for yourself: ” Do big muscles really help guys get girls? Do I really need big muscles?” For you guys reading this and thinking that you need big muscles to attract women, you don’t. Women just want to know that you can wear them out, take care of them, and take charge of the situation. Develop these traits and you’ll automatically start to develop a lifestyle that will help you pack on functional muscle!

In regards to ladies and “being ripped”, the vast majority of men want a woman that’s going to take care of our offspring and give us some booty at predetermined times during the week.

In order to achieve the body that you truly want, ride your own natural High Vitality Peaks. These are blocks of time where you energy levels are at their highest, when your mind and body are in complete synch.

Oh yeah, and you want to focus on living your daily life to the fullest. Pursue your goals with the passion of a middle aged wolverine and get it!!


Amir Campbell


PS. Grab your own copy of my new book, Master Keys to Health and Vitality to learn more powerful ways you can use the power of your mind to achieve the body you want!



The Top Ways To Become Wealthy

Wealth: We all want it, whether it be in the form of jewels, dollars, or material possessions. Some people want millions of friends. The bottom line is this: Wealth means two totally different things to me and you. My moomey always says that ” Health is the greatest wealth”. I never really understood that some years ago when I found myself working my ass off, working for 3 different employers, once of them being myself. I was grinding to help put away some money so that my wife, Nurse Mommey,  could stay home with our newborn son as long as possible before going back to work. It was during those 9 months where I daily began to appreciate more and more moomey’s words of wisdom. If  wasn’t eating right or getting the right amount of exercises, I wouldn’t have been able to thrive waking up at 4 in the morning and working until 10pm, sometimes 11pm.

But HOW do we become wealthy? It’s a question I ask myself multiple times a day, and I’m sure it’s on the minds of most people on this planet right now.

I’m of the opinion that when we have developed as many awesome character traits as we can, then we will have the ability to generate all the wealth we want. My mother has another saying:

Manners will take you around the world. What does that mean? I interpret it thusly: Having basic human respect for people, no matter who they are or what their “Social status” may be, will open you up to a whole new world of social connections and opportunities. Being respectful and kind to your fellow-man leaves an impression on those people of the receiving end of our kindness energies and they respond in kind. Manners are the universal spiritual currency that allows you to buy whatever you want, in a round about manner (pun intended, tee hee hee!!)

All to often we want to have our bank accounts bursting with money. Why: Because the resulting feeling you get from that is freedom. Imagine waking up and seeing that you had 1 million dollars in your checking account available to spend anyway you choose? Wouldn’t you feel like a heavy burden was lifted off of your spirit?

When you really stop and think about it, everything we do is for the sole purpose to obtain some feeling or state of being. Then there are people who say that you can’t be materially rich unless you already feel rich and to most of us, that doesn’t make any sense? That’s like telling a marine to feel safe when they the house they’re pinned in under heavy gunfire is falling apart around them. Or is it weird?

I have a buddy whose US marine, retired (But can a marine ever TRULY be retired? I don’t think so). He helped me prepare for the running portion of the Rochester Police Department physical agility test. Now mind you, I’m a personal trainer, but if you want me to die a slow agonizing death, sentence me to a long ass run ( 2 miles of more). Because I’m built bigger, I’m more shaped for short sprints, done multiple times until puke tries to escape my body. With his help, I grew to not dislike long distance running as much. During our training, he shared a very cool story with me:

One time while on tour with his marine buddies, they happened upon a village that appeared to be deserted. Long story short: it was a trap and they suddenly found themselves pinned under heavy fire, facing what could have been imminent death. Here comes the strange part:

He said that all of a sudden, his buddy began to laugh, which laughter infected another of his comrades, which spread to him and before you knew it, they were all LAUGHING their asses off while bullets burst the ceiling and threatened to tear them to pieces. He said that they were laughing because they thought that this was it; this is how we’re going to die. Their story didn’t end there though: one of their supporting units came in, kicked ass, and saved them.

I think that their laughter activated their relaxation response, which in turn allowed them to attract positive and uplifting forces, which manifested as safety and rescue.

Wealthy people are those people that follow their passions and work daily to evolve and grow them. There’s a saying that you can’t become rich by working for other people and to a degree, that belief is correct: No matter what you’re doing, you’re always going to be selling something to other people. The only difference between working somewhere you don’t like and working somewhere and doing something you truly enjoy is the enjoyment level.

Speaking of wealthy people, don’t allow yourself to be fooled into believing everything you see on television. Furthermore, don’t compare yourself to people like Justin Bieber or Kim Kardashian. Sure, they’re wealthy, but they worked hard to achieve that wealth ( some would disagree with me and that’s ok). All the fancy yachts and boats are an expression of that person’s self-love and feeling of wealth. In other words, money doesn’t make you feel wealthy; being wealthy makes you feel wealthy. Can you understand the difference? Wealth is created and attracted from the inside out, so to speak.

Turning back to money for a bit: Is it possible that in order to become wealthy, all you have to do is find a way to feel wealthy?

In David Hawkins awesome book, Power Vs. Force, he makes a statement that reverberated deep inside me all those years ago and it’s one of the principles upon which I live my daily life:

You attract what you emanate.

Radiate respect and kindness to everyone and you get respect and kindness radiated back to you.

Can you remember a time when you were in desperate need of money and you didn’t know where it was going to come from? Can you remember the feeling that you had inside of you? Didn’t it almost seem like you were sending out a distress beacon to God and the universe? Were you surprised to discover that “miraculously”, you came across the money you needed to take care of business either as a lump sum or in the form of unexpected work becoming available to you? I’ve had this occur to me more times than I can count and the more I live, the more I believe that radiating hopefulness, happiness, and contentment is one key to attracting positive and uplifting circumstances.

So what does all this have to do with attracting all the wealth and abundance you want?

Here’s how we can do that:

  1. In order to receive, you should be giving. Giving in a way that’s meaningful for YOU is the best and most natural way to do that. Giving can mean giving with your whole heart and spirit in your profession. For more ways on how to give back to raise the energy of this planet, check out my post here.
  2. Know exactly what you want and talk about it ALL THE TIME – This is one habit that I’ve adopted for some decades now and it works without fail. Always be talking about what it is that you want. This simple act not only keeps it to the forefront of your mind and thus make it a constant projection/prayer/ but someone may hear you and may be able to help you accomplish your goals.Growing up in a Caribbean family, we were always taught that you should never disclose your plans for success with anyone, because those people could be projecting negative energy either directly or indirectly to interfere with the fruition of your goals. While this attitude/axiom gives a degree of power to other people over your own life, it is partly true: A critic in your life can rain on your optimism and put it down for days, if not more, if you’re not strongly connected to your goal and surrounding yourself with positive beliefs in your capability to get it done.
  3. Determine how much money you want to make each year, then each week. This switching from big picture thinking to smaller picture thinking gives you the ability to make detailed plans as to how to build your own fortune.  In addition, having this focus activates your RAS (Reticular Activating System), which helps you narrow your focus to doing what you need to do to build your fortune.
  4. Always start your day in silent quietude EVERY MORNING. Whether you wake at 4am or 4pm, take a few minutes to focus your mind on your goals for the day and ground yourself to the present moment. With closed eyes, your thinking processes are enhanced because of the alpha brainwaves you’re producing, so you can work on many different projects mentally in a short period of time. In fact, it’s a very wise idea to take time to focus and center many times throughout your day.
  5. Radiate gratitude in the present moment – by being thankful for what you have RIGHT NOW, you begin to attract more gratitude energy to yourself. Gratitude is an important spiritual quality to cultivate and express because it gives us the ability to sustain and maintain the environments we choose. Practice being grateful by making a list of all the material items that you have right now and have access to. You’ll be amazed to realize that you have so much. Practice this daily and it will become automatic to the point where you only need to think about all the material items you have to feel grateful. In addition, do a “spiritual inventory” on yourself and notice all of the good characteristics that you have now. Gratitude is positive reinforcement.
  6. Follow ALL of your passions – because growth, expansion, and expression are all parts of being wealthy, in order to feel wealthy and BE wealth, you need to follow all of your passions. Whether you collect brazilian ABC gum or you like to collect old books on farming, fully express that passion. Some the wealthiest people on the planet are those men and women who allowed themselves to express their passions, which they then shared with the world.
  7. Monetize your passion – This is a tough concept for some people to grasp and as soon as you fully allow yourself to accept it and live it, you will see your wealth grow everyday. “Do what you love and the money will follow” is an incomplete axiom and needs to be updated. What is more accurate is this: ” Do what you love and monetize what you love, and the money will follow”.
  8. Stay Healthy and vibrant – Being healthy is crucial to building and maintaining wealth, especially if you own your own business. As I mention in a previous post, staying healthy and vibrant allows you to follow up on more opportunities that someone who isn’t as healthy and vibrant. In addition, you want to be rich and be able to enjoy your wealth, don’t you? Moomey says that Water is the staff of life, and she couldn’t be anymore correct. Along with drinking clean water regularly, make sure that you’re eating tot live, not the other way around. Most of the food that you eat should be for the purpose of fueling you up so you can keep driving forward towards what you want. Keep in mind that having excess vitality is also a form of wealth that will allow you to attract people into your life much easier.
  9. Spend Less than You earn – Let’s face it: sometimes our money wants to burn a hole in our pockets. Money is basically a form of energy, and energy wants to move. More specifically, money gives you options, which causes you to want to take those options. It’s like a cute little puppy that wants to run all over and pee on anything in sight; you are the master, so exercise your authority over it. One way to do this is to spend less than you earn. This is simple, but powerful advice. Spending less than you make is one of many ways to build your net worth and become financially wealthy. In order to achieve this, create a Spending plan for the various areas of your life. For instance, have a set amount to spend on food, entertainment, utilities, etc. This will allow you to spend only what’s necessary. You’ll want to develop a spending plan for investing as well.
  10. Decide to feel abundant – You’re probably saying that this is easier said than done in your mind right now, and I’ll say to you that it’s easier than you think. By mentally rehearsing yourself feeling wealthy, you will actually feel the feeling. Imagine yourself in various scenarios where you enjoy the types of wealth that mean something to YOU. Imagine yourself having 5 million dollars in your checking account, ready for you to use it wisely. How awesome does that feel?
  11. Make as many connections humanly possibly, while staying true to your higher values – Never ever ever ever ever think that you’re too good to connect with someone or that you have nothing to offer. Both are false and defeating beliefs on that path to personal wealth. Because life is so awesome, someone that you connected with 5 years ago may suddenly call you out of the blue, all because you gave them a little piece of advice that may have enhanced the quality of their lives.
  12. Don’t be afraid to burn bridges – this may seem to contradict the above tip, but here me out before you throw shade at me: Sometimes we don’t burn bridges because like to have a backup plan. Having backup plans are fine, but building too many back up plans takes your focus away from building your future. I’m not saying that you should take a dump in your own hand and smear it on your bosses desk while he’s eating lunch and then tell you quit (as if he could have figured it out from those antics). By building clear plans, acknowledging ALL of your resources, and taking consistent actions to move forward, you can decide which connects need to be severed and no longer serve you. A remarkable thing happens when you start to clear your life of useless connections; your sense of your own personal power and resourcefulness grow tremendously. You’ll grow more confident and radiate that confidence to the entire world. More and more opportunities begin to open up to you, opportunities that you might not have been “eligible” for before. God likes balance. Clear the garbage from your life and you will make room for more awesome opportunities. Nature hates a vacuum, so be sure that the tiny vacuums in your life will be filled. Initially, when you start to do this, you’re going to feel a sense of uneasiness and fear. It’s totally natural, your body thinks you intentionally trying to drown yourself and can’t understand why. Ignore it and keep going and remember this:



You’ll never be rich unless you learn to take calculated risks. Period.

13. There’s no such as failure, only feedback – Sometimes, things don’t go according to plan. You can blame physics and the laws of the universe for that. However, when you building your financial empire and things go awry, that is the perfect time analyse what worked for and what didn’t. Life is a characterized by a series of ups and downs, high points of activity and then low points that seem like complete stoppage, but’s it just an illusion. The low activity points are opportunities for you to digest all of the chaos of the past high activity block of time and grow smarter and stronger. We don’t fail; we just don’t always get it completely right on the first go. If you quit, then you fail.

14. Have Fun!! – On your journey to becoming wealthier, always keep this thought on the walls of your mind – if you “f@#$ up”, so what? You can always dust yourself off and give it another go. Many millionaires have been bankrupt or “in the red” multiple times, but they bounce back. Also, what’s the worst that can happen? If there’s no chance of you dying, then take a chance.

Did you like this rant? Good, then share it with everybody you know!!!

While you’re at it, if you want to increase your health and vitality and increase your personal power dramatically, then grab a copy of my new book, Master Keys to Health and Vitality today.


Amir Campbell

Are you missing out on the health benefits of Himalayan Salt Lamps?

I was introduced to these salt lamps a few years ago. I was looking for a way to create that feeling that you get after a heavy thunderstorm in our house. While I didn’t quite manage that, I did manage to help create an atmosphere for my family that promotes health and rejuvenation.

Along with Full Spectrum lighting, which I used with great success to counter some minor SAD (Seasonal Affective Disorder, which I diagnosed myself with, smh…), I managed to find a winning combination.

The benefits of Himalayan Salt are touted all over the internet, so I won’t go into them here, but I will talk about the Himalayan Salt lamp.

One of the main benefits of the salt lamp come from its ability to produce negative ions. Negative ions are found in abundance in places where you find lots of running or moving water, like waterfalls and near the ocean. It’s one of the reasons why you feel so refreshed even after you’ve just played a day away by these bodies of water. After watching so many vampire movies and reading so much as a kid, I’m starting to see why running water would be a deterrent against Dracula and his Soul brotha Counterpart, Blacula.

So you’re probably wondering about positive ions. Well, positively charged ions are usually carbon dioxide molecules that have been stripped of an ion. Positive ions in themselves aren’t bad. Like anything in life, excess is the problem.

The problem with positive ions is that are generated by anything produces an electromagnetic field, like our televisions and radios. Excess positive ions in your environment can also cause things like a lapse in concentration. Maybe this is what our elders mean when they say that television will rot our brains?

I’ve been have watching television for a lot of many years and me am fine (in my Bizarro voice)…

We have one salt lamp in our house at the moment and we love it. We keep it in our son’s nursery because we feel like he needs it more than us, and that we need his ass to sleep.

I pretty sure there are a few variables that contribute to him falling asleep easily and staying asleep for a few hours:

  1. The soft pink glow coming from the salt lamp. In color therapy circles, pink is a powerfully healing color. It’s even purported to help plump up your skin. Ladies, if this ain’t reason enough to run out and get one right now, then what is?!?!?!
  2. This is pertaining to glow: Maybe he’s experiencing some sort of self-induced hypnosis by gazing at the light. Hypnotists are known to induce trance states in their clients by having them gaze at a sufficiently bright object as they walk them through physical and mental relaxation scripts. Mind you, this one 1 of literally thousands of induction techniques they use.
  3.  Points 1 and 2 above are possibly combined to create a powerful anchor which gets triggered as he’s laying in the same spot in the same way every night.
  4. Maybe mommy and daddy’s attitude about the salt lamp is affecting his own energy which is changing his attitude about the lamp?


Like most things in life, experience is the best teacher. Our subjective reality is all that matters, right?

Anyhoo… you now know that excess positive ions are bad and negative ions are good… what’re you gonna do about it. Do you throw all your televisions and radios out and live a purely Amish lifestyle? Let me know? I personally would love that and I don’t see why everyone is afraid of some world-wide power shut down. It just means that you get back to nature and we have to find new ways to bore ourselves:)

Who knows exactly, but I do know this: I love that lamp and have been so tempted to lick it… but I cannot, because my wife would kick my ass.

Here’s something for you to chew on: In a recent post, I mentioned one of my all time favorite books, The intention experiment, and wouldn’t you know that research has shown that excess positive ions create an atmosphere antagonistic to manifesting your dreams. Just a little food for your thoughts…




Amir Campbell


Ps. For awesome ways to hypnotize your baby to sleep, grab your copy of my new book, “Master Keys To health And Vitality” right now;)

Delicious Butternut Squash and Coconut Milk baby food recipe!

You may have noticed that I don’t really post that many recipes. In fact, I have NONE on my blog. I’m making an exception and it’s all because of my wife and my son. More specifically, it’s all because my wife has me feeding my son, whose decided to have people food now:( My wife loves to get creative and find new ways to help me help food get “insod mah bellay!!!!”

I like feeding him because it helps me discover new ways to communciate with him. That, and some of the foods she makes for him are freakin’ delish. Some foods, like the green bean concotions she makes, I don’t like, but this stuff here? Woooooo!!! The only problem iI have with it is that I have to remind myself that it’s HIS food and I feeding HIM:(

Without further ado, It’s Homemade baby (and daddy) food:

Butternut Squash and Coconut milk.


The coconut milk is excellent for people that may have lactose intolerance issues.

If you’re concerned about the fat content in the coconut milk, use the amount that you desire. My wife makes a giant batch and stores it in the refrigerator. You’re not eating the entire batch in one go (hopefully), so you’re not eating all the fat contained the coconut milk at once.

It’s perfect as a side dish or as baby food (or daddy food:). As it has a very creamy consistency, you could even use it as a sauce on rice or your favorite protein, possibly as an alternative to a cream sauce to save yourself from some calories.


Heed this word of caution: The coconut milk will have both a liquidy component which will sink to the bottom of the can and all of the thick white cream will be waiting at the top. Make sure you SHAKE THAT DAMN CAN BEFORE YOU OPEN IT!!!




1 or 2 Butternut Squash, sliced down the middle into halves.

squash 3

Yes, Yes I do hang out with all of the food that I’m going to ingest and assimilate into my own body like the Borg from Star Trek. It’s only polite, after all…


1 can Unsweetened canned coconut milk. We use Thai Kitchen’s Coconut Milk. It’s soooo damn good you can eat it out of the can (don’t do that though, because you WILL turn into a can of coconut milk and be devoured by some other thoughtless person. Boom, instant karma).

If you’re against all foods canned, then you can try the coconut milk that companies like So Delicious make. I, my son, or my wife don’t experience any negative side effects from eating the canned milk, but everybody’s digestive system is different.

squash 1

Shake the can really good before you open it!!!



1 food processor. We like the Ninja because it breaks everything down really fine. And because has ninja IN the title.

Health benefits include but are not limited to:

  • Tastes freakin’ awesome.
  • Omega 3’s for brain health and reduced inflammation.
  • Packed with Fiber to keep you full AND regular 😉
  • Loaded with Vitamin A for healthy skin, B for proper nervous system health, C for strong ligament and tendons, and potassium for optimal bone health.
  • Tons of Medium Chain Fatty Acids (MCFA’s) that help boost your immune system AND burn fat.
  • The squash is loaded with cartenoids (the pigment that gives squash it’s color) that help keep your heart nice and healthy.
  • Tons of iron from the Coconut Milk.



Here’s how you can make your own:


1. Cut squash into halves.

2. Place halves face down on baking sheet.

3. Bake halves for 1 hour at 350 degrees.

4. After scooping out the seeds, remove squash from oven, scoop out contents and place into your food processor. We use the ninja because it rocks. We’ve had our own for a year now and it still blends like the first day we got it.

5. Add Unsweetened canned coconut milk to the squash waiting patiently in the food processor.

6. Blend until smooth and creamy.

7. Serve warm or cold, preferably lots of servings:)


I personally would NOT add any sweeteners to it, as the complex carbs in the squash give it a sweet taste without being too overpowering.


Here’s what the finished product looks like. I didn’t add a mint leaf for garnish today because he wasn’t feelin’ it:

squash 2

I think it can also be used as some kind of face mask, if you want to, I mean…



Try this recipe out and let me know how you like it! I may have more recipes coming shortly.



Amir Campbell

The top reasons you need to warmup before working out.


Make sure you warm up first!!!

Many people skip the warm up, thinking that they are fine and they can just jump straight into their workout without doing it…

And many people “hit the wall” prematurely, because they didn’t take the time to warm up properly and raise their body temperature and get their cardiovascular system revved up for the activity beforehand.

Has that ever happened to you?

Have you ever just jumped (or more specifically, set yourself up properly) on your bench and proceeded to bench press a certain weight without FIRST warming up?

I’m sure you’ve noticed a difference in performance, haven’t you?

Sure, you may be mentally prepared to exercise… but you have to prepare your physical body as well.

Performing heavy activity without first warming up your muscles and your cardiovascular system is like…

Going from 0 to 120 in two seconds: good (acceptable even) for a bugotti… Bad for your heart and your performance.

To stress the importance of warming up before you workout…

Did you know that Tai Chi practitioners warm up before they perform a set?



If followers of such a gentle art have the common sense to warm up first, because they know that when they are warmed up, they can easily and effortlessly “hold the ball” or “Ward off”…

Then doesn’t it make perfect sense that us big macho men (and women) should make sure we take 10 minutes to warm up before we jog..

And warm up before we Lift weights…

And warm up before we play tennis.

The point is this:

Warming up is a way of turning on all the physiological systems in our body and preparing ourselves to function at our best-isses.(my word… use it in front of your boss at your own peril…)

or you can think about it like this:

When you’re on the bench and you about to press 200 pounds COLD, without warming up first with some light reps…

How easy do you think it’s gonna be to activate all those chestical muscle and rep that weight?

You can tell me when you’re in the afterlife…

Do whatever you can to warm up first. The easiest way to gauge whether or not you’re warming is to determine whether or… you’re warming up.

A good rule of thumb that I like to follow is to warm up to the point where the muscle group I’ll be working is warm and feels worked, but not fatigued (there is a MASSIVE distinction between the two states of being). This is essentially a single set designed to light prexhaust the group and get them prepared for the work to come.

I also warm up until I’m in a mild sweat. Then, when I’m warm, I feel extremely confident and my performance is always improved. I can definitely notice the difference.

Take a page from the book of World Class Athletes: No athlete worth his or her salt would ever jump right into training without first warming up for AT LEAST 30 minutes or more.

Warming up is that important…

And while you may not be a world class athlete (yet?), you can still apply that principle to you own training and notice the incredible leaps and bounds in your strength and agility.

Not only is warming up important from a physical standpoint, but’s important from a psychological standpoint as well. By skipping the warmup, you miss out on what powerlifters call ” the psych up”. Psyching yourself up is basically powering-up like a Dragonball Z character, on the physical level. By using self guided imagery, certain postures, and some four letter words, you activate your sympathetic nervous system and get your adrenaline pumping. Of course, you’re not going to be using those four letter words when you’re using the treadmill ( and certainly not around babies!!!). You’re basically accessing a powerfully alert state. You can learn how to create your own states for success by checking out my article here.

If you want a good way get you SNS pumping, try various doses of caffeine. It has been proven increase alertness and pain tolerance. I use a very awesome supplement called Spark when I need an extra kick in the nervous system after a long week. It’s awesome because I don’t get the crash you normally associate with some caffeine products. With all caffeine products, start with the smallest dose to measure your tolerance.

By taking the time to warmup, you’ll dramatically decrease your chances of experiencing delayed onset muscle soreness and you’ll tap into all the reasons you have for pushing forward and staying in shape.

SO today’s lesson kids?
No matter what type of exercise you intend to do:

Whether it’s burpees (I’ll be making a short video on that in the next couple of days, so be on the lookout for it…)

Whether it’s yoga (YES, EVEN YOGA-ERS WARM UP. TAKE THE F@#$%%^ HINT AND DO IT!!!)

Whether it’s volleyball…

Whether it’s calisthenics…

Take the time to…


If you’re serious about finding a form of fitness training that you can do for the rest of your life AND enjoy it, check out my book, Master Keys To Health and Vitality, and learn how to customize your own perfect fitness program based on your unique personality.
Have fun 🙂

Amir Campbell

Stop Smoking Forever Or Die, Part 1


Yes: there is a simple method to stop smoking forever, in about 3 weeks or less.

You may have already discovered this technique in your quest to stop the smoking habit.

Well firstly, you have to realize that it is a habit, just all other habits that we have:

We brush our teeth, we eat when we’re hungry, we sleep when we are tired (if the circumstance permit, but that doesn’t always stop us now, does it?)

All habits can be squashed and replaced by new, better habits. Understand me clearly on this: I am ALL ABOUT enjoying life and enjoying the things you love. There is nothing wrong with smoking a cigarette “once in a while”, whatever that means to you. I enjoy beer, ice cream, carrot cake, regular cake, etc. I do it in moderation; at levels that allow me to intake these foods and still maintain my fitness levels and ideal body composition. What you want to totally eliminate is EXCESS.

Firstly, use some common sense:

What are the triggers that cause you to smoke? What has to happen for you to reach into your shirt pocket and “light one up”?

If you can eliminate  those triggers, then you make it that much easier to stop smoking now. Some common triggers for smoking are:

  1. nervousness
  2. anxiety

Believe it or not, we have Positive Intentions for every action we perform. The positive intention behind smoking for most people is to relax. In my new book, Master Keys to Health and Vitality, you will learn powerful techniques to achieve physical and mental relaxation that will serve you for the rest of your life.

In addition, use some more common sense: If you continue to smoke like  you do now, what will your life be like?

What will your clothes smell like?

How much money will you WASTE on cigarettes that you could be putting into a retirement fund?

Can you SEE how common sense can be a good thing?

Before you can stop smoking forever right now…. you have to imagine a future in which you are some free.

You have to imagine what it would be like to smell really good… instead of smelling like smoke and ass…. er ash…..

What would your life be like if you didn’t smoke anymore?

A) Would your teeth be cleaner and whiter than they are right now?

B) Would your skin be smoother?

C) Would you be able to walk a flight of stairs without be winded?

D) Would you not have that smokers cough or horrible breath?

E) Would you have more money left over at the end of your month to save up for your retirement home?

Since we’re asking questions now, let’s ask a better one:

What would have to happen for you for to throw away all your cigarettes right now and never smoke one again for the rest of your life?

What if you could find a better way to relax your nerves… a FREE way to do so?

If you could get a piece of paper and a pen and right out all the reasons that you have for not smoking anymore, what would you right?

How many reasons do you think that you could come up with now?

I bet you have reasons already and you are probably going to start thinking about all those reasons in a few moments from now….

What would it be like if every time you reach for a cigarette, you started to feel sick to your stomach… and every time you even looked at a cigarette, you started to feel queasy inside your stomach… you know that feeling you get when you feel like your going to throw up.? Take that pukey feeling, and make it feel as big as possible now.

What would it be like if you got that that THROW UP feeling every time you looked a cigarette? What if you thought about puke and vomit every time you light up a cigarette?

Can someone reaching inside your chest and bearhugging our lungs right now? Can you feel the sheer terror welling up inside you, knowing that you’re going to die because of this bear hug? Can you feel panic building inside you now, can you feel the fear overtake you now?

Imagine drinking a cocktail of creamy rat poison, arsenic, formaldehyde. Goes down smooth, does it? If you’re going to poison your body and shorten your lifespan dramatically, you may as well do it for free, right?

Imagine wheezing and coughing and gasping for air, wishing for the swet relief of death, and imagine cursing yourself every moment of everyday for starting the smoking habit in the first place.

I got a good one for you here: Imagine being a fly on the wall at your own funeral. You see all of your friends and family sitting there, you see people standing over your casket and bidding you farewell. You decide to fly over to your dead body and you look yourself in the face. You notice that you have no face; your jaw is gone. You notice that your skin is still stained with smoke even though the embalmer “did a really nice job”.  You see all your friends balling their eyes out and the tears streaming down their eyes. You hear your best friend remark to your dead body:

“You just couldn’t find a powerful enough reason to quit smoking could you?” as they kiss your forehead. For a split second, you can feel their warm lips against your dead bodies forehead…


Wait: How about this one here: you’re sitting across from your doctor and he breaks the news: You have Lung Cancer and YOU ARE GOING TO DIE, HORRIBLY AND PAINFULLY WHILE YOUR FAMILY WATCHES YOU.

Oh, here’s another reason for you to think on: Not only are you now a Mother/Father/son/daughter/ etc, but you’re also a “smoker”!

Have you s@#$ your pants with fear yet? If not, contact me and I can go on for days….

Now, if you’re ready to get on the road to being smoke free forever, let’s start inside:

  1. Can you remember the first time you lit up a cigarette? Recall that time very clearly and when you have it clear in your mind, I want you to do something. Don’t question it; just do it and watch what happens:

I want you stop yourself in your imagination at the moment where you are going to light up your first cigarette ever. Literally change your mind and say to yourself:

“I better not, this will be a life long habit, I’ll smell like an ashtray, my insurance premiums will go up, and I’ll die young. I’ll pass…”

Here’s another tactic: Get a piece of paper and write a letter to your younger self about the dangers of smoking . Share with them all the pain and the wasted money on a few moments of fleeting pleasure that will cost you 12.00 a pack.

Keep running that “imaginary” conversation with your younger self unti lit feels solid and real to you.

Once you’ve scared the crap out of your younger self, now you can go on to imagine a time in the future, maybe six months from now, where you no longer smoke and you’re totally content and happy with that. You see people around you somking and you don’t react at all; in fact, you feel the urge to tell these people that they need to stop or suffer horrible deaths.

Just some food for thought…

Now, here’s are some physical actions you can take to help stop smoking forever:

  1. Take a daily dose of B complex vitamins. The b vitamins will help your liver recover from the damage cause by your smoking AND help you detoxify psychologically and physically.
  2. Drink plenty of water to flush all of those accumulated toxins out of your body.
  3. To reduce arterial stiffness caused by smoking, take Omega 3 fatty acids.
  4. Take a low dose of vitamin c DAILY to further help make your blood vessels more supple.
  5. Chewing sugar free gum when you have a craving will help to occupy your mouth.
  6. If you’re feeling your energy levels flagging as your going through this transisition, try Spark from advocare. It’ll give you a nice boost of caffeine, b vitamins, amino acids, and energy to keep your modd up without experiencing a crash.



When you really stop and think about it now… quitting smoking forever isn’t that hard. In fact, you’ll find that it’s the easiest thing you’ll ever do in your life.

Can you remember a time when you gave up a habit that you KNEW was bad for you? Or maybe you can remember a time when you gave up a person who was bad for you?

As Henry Ford said:

Whether you think you can do a thing or you think you can’t… you’re right.”

Powerful words, right?


I’m not saying that as you’re laying in bed tonight and drifting off to sleep, you’ll lay there decide to sit smoking forever. I’m not saying that as you lay in bed tonight, you’ll make a mental picture of a cigarette and make that cigarette turn black and white in your mind now…. i’m not saying that you draw a big red xxx through that black and white cigarette….

But who knows?

You may fall asleep tomorrow night and suddenly realize that you hadn’t had a single cigarette the entire day…

Would that be amazing?


Stay tuned for part 2, coming shortly.



Глюки Бытия

Блог Алексея Марковича. MarkovichUniverse СОБАКА gmail ТОЧКА com

Im ashamed to die until i have won some victory for humanity.(Horace Mann)



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