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  1. #91
    I am a MASS MACHINE! henderjb's Avatar
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    Your life is an open book. Have you ever thought about writing an OUTLINE?

    One of the first steps to writing a book is to create a table of contents. In this table of contents, you OUTLINE the items that you want to address and arrange them in the sequence that you want them to occur. Once you the outline them, you can begin to expand upon them and create your finished product.

    You wouldn’t start writing a book without first creating an outline; so why would you write the story of your life without one?

    Do you have a goal that you want to accomplish; something you are working towards? Outline it! Write your table of contents. What are the things that you want to occur? In what sequence do they need to happen? After you have established your outline, expand on it and how you WILL make it all occur.

    Yes, this is life, and it doesn’t always work out as planned; but every writer starts with a rough draft. The next chapter in your life is waiting to be written. Grab a pen!

    Your nutrition program is no different.You must start with an outline. The Baseline Meal Plan takes the work out of it for you. The outline, rough draft, and final product are all written for you. All you need is YOU!

    WHAT IS INCLUDED IN THE BASELINE MEAL PLAN?
    · Guidelines to make your program a success!
    · Tips on meal preparation, meal planning , and time saving
    · Tips on incorporating scheduled “cheat meals” into your plan to help you get the best RESULTS and establish a healthy LIFESTYLE
    · An understanding of the BASELINE MEAL PLAN and its benefits to give you CONFIDENCE in your plan so you can follow-through and get RESULTS!
    · Quality protein powder, meal replacement, and supplementation information
    · Guidelines for adjustment of your BASELINE MEAL PLAN to meet your specific needs
    · Two adjustable meal plans (one for men, one for women)
    · Macronutrient breakdowns of the meal plans provided to educate you on nutrition, help you understand your plan and your body and to assist you in adjustment of your plan to meet your specific metabolic needs and your goals
    · An education and understanding about your body and nutrition that will last the rest of your life!

    To invest in the Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  2. #92
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    Thinking about cutting yourself some slack? Step back and think before you decide.

    "The tougher you are on yourself, the easier life will be on you."
    - Zig Ziglar
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  3. #93
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
    Age: 37
    Stats: 5'6", 132 lbs
    Posts: 2,145
    BodyPoints: 20
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    Don’t forget to add SPICE to your life!

    One of my favorite places to vacation is Negril, Jamaica because it adds SPICE to my life in more ways than one!
    The more laid back atmosphere coupled with the light-heated spirit of the locals in Negril is a nice change from the hectic lifestyle and intensity experienced on a daily basis in the United States. The beautiful beaches, warm-sun, and fresh air also add a sense of rejuvenation making for a great winter escape!

    One of the famous foods in Jamaica is their Jerk Chicken which is grilled chicken rubbed with their savory Jamaican Jerk seasoning. The best part is you DON’T have to take a vacation to Jamaica to find the Jerk Seasoning or to add a little SPICE to your life!



    Just because you are health and fitness conscious does NOT mean your food has to be boring. YOU CAN and SHOULD add some spice to your nutrition program and your LIFE! Jamaican Jerk seasoning can be found in your local grocery store.

    When purchasing Jamaican Jerk seasoning or any spice, make sure to read the label and check for hidden sugars and high sodium content. Avoid these seasonings and look for seasoning with natural herbs and spices that can add variety to your nutrition program while maintaining FOCUS on your goals.



    The Baseline Meal plan contains a free-foods list to provide you with some SPICE in your life making things more enjoyable AND ensuring you STICK to the plan. To invest in the Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/
    Visit:
    http://www.facebook.com/PositiveEnergy247Fitness
    http://joyhenderson.blogspot.com/
    http://bodyspace.bodybuilding.com/HenderJBvisuallinkcom
    http://www.youtube.com/user/positiveenergy247

    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  4. #94
    I am a MASS MACHINE! henderjb's Avatar
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    Do you DESERVE support?

    Maintaining a POSITIVE environment and a strong support team are critical items to your overall success and happiness. Sure, you are working hard to reach your goals; but that doesn’t mean you should EXPECT support from others and take it and them for granite. Sometimes, these people even make sacrifices in support of you!

    Say THANK YOU to those people who support you all year long. Recognize them and their support as YOUR greatest gift and one of the greatest gifts they could give to you!

    You’ve heard that it’s better to receive than to give; this goes for SUPPORT too! The more you give; the more you’ll get and the more you’ll get out of life; so don’t forget to return the favor and support others too!



    It all goes back to Newton’s laws of motion and ultimately, the law’s God set forth for the world!

    Newton's laws of motion
    are three physical laws that form the basis for classical mechanics. They describe the relationship between the forces acting on a body and its motion due to those forces. They have been expressed in several different ways over nearly three centuries, and can be summarized as follows:

    1. First law: If an object experiences no net force, then its velocity is constant: the object is either at rest (if its velocity is zero), or it moves in a straight line with constant speed (if its velocity is nonzero).
    2. Second law: The acceleration a of a body is parallel and directly proportional to the net force F acting on the body, is in the direction of the net force, and is inversely proportional to the mass m of the body, i.e., F = ma.
    3. Third law: When a first body exerts a force F1 on a second body, the second body simultaneously exerts a force F2 = −F1 on the first body. This means that F1 and F2 are equal in magnitude and opposite in direction.

    John 15:12-13 This is my commandment, that you love one another, as I have loved you. Greater love than this no man hath, that a man lay down his life for his friends.

    Proverbs 21:21 He who pursues righteousness and love finds life, prosperity and honor.
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  5. #95
    I am a MASS MACHINE! henderjb's Avatar
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    Get your joints AND your taste buds to love you too!

    Sure, you’ve got a healthy nutrition plan, but are you MAXIMIZING it? You’ve heard of Superfoods, but what about a SUPERSPICE??!!

    TURMERIC is just one of the many super spices. It is super for your taste buds because it adds flavor to your food, super appealing to the eye because of its attractive yellowish/orange color, and super for your joints! The active ingredient in turmeric is curcumin. Turmeric has long-since been known for its natural anti-inflammatory properties and as natural treatment for arthritis and other joint pain.

    It also has a host of other benefits including being a natural liver detoxifier, a natural painkiller, it may aid in fat metabolism and weight management, it has long been used in Chinese medicine as a treatment for depression, and it speeds up wound healing and assists in remodeling of damaged skin.

    With all these benefits, WHY NOT GIVE TURMERIC A TRY!?! It gives a warm, spicy flavor to foods and makes a great addition to flavor up lean ground beef. It is also commonly used with chicken and as an addition to rice. Turmeric can be found in your local grocery store.

    Make sure you are MAXIMIZING your nutrition. Invest in the Baseline Meal Plan available at: http://www.joyhenderson.blogspot.com/

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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  6. #96
    Registered User Inama's Avatar
    Join Date: Nov 2008
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    Age: 40
    Stats: 5'5", 141 lbs
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    Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000)
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    Negril is the greatest place on Earth, I miss it so much!


    Originally Posted by henderjb View Post
    Don’t forget to add SPICE to your life!

    One of my favorite places to vacation is Negril, Jamaica because it adds SPICE to my life in more ways than one!
    The more laid back atmosphere coupled with the light-heated spirit of the locals in Negril is a nice change from the hectic lifestyle and intensity experienced on a daily basis in the United States. The beautiful beaches, warm-sun, and fresh air also add a sense of rejuvenation making for a great winter escape!

    One of the famous foods in Jamaica is their Jerk Chicken which is grilled chicken rubbed with their savory Jamaican Jerk seasoning. The best part is you DON’T have to take a vacation to Jamaica to find the Jerk Seasoning or to add a little SPICE to your life!



    Just because you are health and fitness conscious does NOT mean your food has to be boring. YOU CAN and SHOULD add some spice to your nutrition program and your LIFE! Jamaican Jerk seasoning can be found in your local grocery store.

    When purchasing Jamaican Jerk seasoning or any spice, make sure to read the label and check for hidden sugars and high sodium content. Avoid these seasonings and look for seasoning with natural herbs and spices that can add variety to your nutrition program while maintaining FOCUS on your goals.



    The Baseline Meal plan contains a free-foods list to provide you with some SPICE in your life making things more enjoyable AND ensuring you STICK to the plan. To invest in the Baseline Meal Plan, visit: http://www.joyhenderson.blogspot.com/
    NPC Nationally Qualified (2013)

    NABBA Nationally Qualified (2011)
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  7. #97
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    An AFFORDABLE and EFFECTIVE coach!

    One of the many benefits of having a coaching working with you LIVE right in the gym is that they keep you on track, making sure that you are not WASTING TIME between sets or resting too long. The problem is that many people can’t afford a good coach.

    In addition, many of the best coaches provide on-line services only meaning that they provide you with workout and nutrition routines, but aren’t physically present during your workouts, so IT IS UP TO YOU to be YOUR OWN COACH in the gym.
    A very EFFECTIVE, AFFORDABLE coach is a GYMBOSS® timer. The Gymboss® really does serve as an effective boss in the gym telling you to GET YOUR ASS MOVING; YOUR REST TIME IS UP!

    The Gymboss® is a timer that can be set to whatever rest interval you desire. When your rest time is up; it sends you a signal either a buzzer or a vibration depending on the setting. I prefer the vibration as it provides a physical cue that helps trigger your mind and your body that it is GO TIME!



    Ever get distracted from your workout and start talking to a friend? Maybe you don’t even realize how much time you wasted between sets. The Gymboss® will let you know and remind you to GET YOUR ASS TO WORK!

    It’s all about having an EFFECTIVE, EFFICIENT workout. So, how much rest time do you need between sets? I recommend resting no longer than 90 second between sets. This allows sufficient time for your muscles to recover so that you can put forth maximum effort on your next set. At the same time, it does not allow too much rest between sets so that you lose the benefits of the blood flow to the muscle (pump) or lose mental focus on the task at hand.

    For more about Gymboss® visit: http://www.gymboss.com/

    Watch my video, “Locked In”: http://www.youtube.com/watch?v=5Yatpe8nMIc
    Now LOCK IT IN & GET YOUR ASS TO WORK!!

    For more training tips, join my mailing list: http://bit.ly/join_my_mailing_list-today

    In order to be able to train with maximum intensity, proper nutrition is a must. Invest in the Baseline Meal Plan to make the most of your workout, available at:
    http://www.joyhenderson.blogspot.com/
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  8. #98
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    You CAN withstand TEMPTATION!

    You say you’d like to lose weight, but you just can’t resist the TEMPTATION of good food! Is it that you CAN’T withstand the temptation or you aren’t COMMITTED enough to your MISSION?



    You’d like to lose weight, but you just can’t stand being hungry? HOW HUNGRY ARE YOU? Has it been DAYS since your
    last meal? If you are following a proper nutrition plan, your hunger should certainly be something you CAN withstand.

    During the season of Lent prior to the Easter Holiday, a traditional passage from the Bible often read is Mathew 4:1-11 and it talks about the TEMPTATIONS that Jesus experienced.

    One of the temptations Jesus was faced with was HUNGER and HE HAD the ability to eat JUST LIKE YOU DO, but He CHOSE not to because he had a HIGHER MISSION. No, His higher mission wasn’t fitness related, but that doesn’t mean there isn’t something you can learn!

    Jesus was a human being, just like you and He dealt with many of the same challenges we are faced with today. There are many things we can learn from Him, and just one of them is that YOU too have the POWER to overcome TEMPTATIONS with food and many other things in life and GOD IS THERE TO HELP and can even sympathize with us in or weakness.

    Mathew 4:1-4: Then Jesus was led by the Spirit into the wilderness to be tempted by the devil. After fasting forty days and forty nights, he was hungry. The tempter came to him and said, “If you are the Son of God, tell these stones to become bread.” Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.

    Visit my website to learn more about a proper nutrition plan where you aren’t starving to DEATH!
    http://www.joyhenderson.blogspot.com
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  9. #99
    Registered User LeeBroome's Avatar
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    LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000) LeeBroome is a name known to all. (+5000)
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    I've wanted to bring a camera and get some pics and videos of my workouts but I can't while deployed. Can't wait to get home and share my workouts
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  10. #100
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    Thanks for letting me know you are out there & best wishes to you!

    Checked out your profile - you'll get your abs back - here's a little something from me:
    http://www.youtube.com/watch?v=9BsJvHXHl3E

    Originally Posted by LeeBroome View Post
    I've wanted to bring a camera and get some pics and videos of my workouts but I can't while deployed. Can't wait to get home and share my workouts
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  11. #101
    I am a MASS MACHINE! henderjb's Avatar
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    Sometimes you set out on a journey, and you find that the road to get to where you are going is EVEN HARDER than what you had planned. Before you start your journey, think about this:

    “If you want to be good, you have to practice, practice, practice. If you don’t love something, then don’t do it.” - Ray Bradbury

    When you DO find what you love, remember the words of wisdom from Ecclesiastes 9:10 - “Whatever your hands find to do, do it with all your might….”



    Fuel your body & your mind: http://bit.ly/join_my_mailing_list-today
    Last edited by henderjb; 02-18-2013 at 10:25 AM.
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  12. #102
    I am a MASS MACHINE! henderjb's Avatar
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    Your life from dusk to dawn…

    Some mornings you wake up to an overcast day and it doesn’t look like the sun will ever shine. Later in the day, to your surprise, the clouds open up and you find BRIGHTNESS all around you.

    A day in your personal life is much the same. Some days, positive energy fills you and the sun is shining in your heart from the moment you wake up. Other days, these positive thoughts don’t come so easily and it looks like the sun will never shine.

    Just remember, YOUR LIFE IS JUST LIKE THE WEATHER. It is ever changing and just because the morning doesn’t start out so bright doesn’t mean the sun won’t SHINE!

    Just realizing that the sun could peak through ANY TIME can shed a positive LIGHT on your day! The sun is ALWAYS there, and it never stays hidden for long. Keep your inner sun shining bright and burn through the clouds in your day.



    During the winter season, it is difficult to get enough daily exposure to the sun to produce adequate levels of Vitamin D. Vitamin D is an essential vitamin required by the body for proper absorption of calcium, bone development, control of cell growth, immune functioning, and alleviation of inflammation.

    Consider consumption of foods high in vitamin D to give your an extra boost in the winter time. A few fitness friendly foods high in vitamin D include: salmon, oysters, eggs, and mushrooms.

    To invest in a nutrient dense nutrition plan, invest in the Baseline Meal Plan available at: http://www.joyhenderson.blogspot.com/
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  13. #103
    I am a MASS MACHINE! henderjb's Avatar
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    Thumbs up

    It’s the day after a legs workout and your legs are so stiff and sore you can hardly walk or bend. Cardiovascular training is on your schedule for today, but your legs are so full of lactic acid that you think you’ll just skip your cardiovascular training routine.

    THINK AGAIN! Your stiff, sore legs are exactly why you SHOULD do your cardiovascular training today! Cardiovascular training increases blood flow to your legs, which will help flush out toxins more quickly. Not only does cardiovascular training flush out toxins, but it allows more nutrients to enter the muscle helping it recover FASTER.

    The best way to get out stiffness and soreness is to WORK IT OUT! Keep this in mind as you begin your cardiovascular routine. VISUALIZE blood flowing into the muscle sweeping the toxins away and fresh nutrient rich blood entering the muscle repairing damaged and torn muscle fibers allowing it to recover and grow.

    You may recall last week’s post on the benefits of cooking with spices such as Turmeric. Turmeric also reduces post power training muscle damage which is just one more reason to SPICE THINGS UP!

    To maximize muscle recovery by increasing the nutrients in your blood stream, proper nutrition is key. Invest in the Baseline Meal Plan to maximize your recovery and boost muscle growth. For information, visit:
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  14. #104
    I am a MASS MACHINE! henderjb's Avatar
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    Even when it comes to your health and fitness, not EVERYTHING you do is going to be fun. Sometimes, you’ve just got to GET THE JOB DONE!

    Speaking of getting the job done, have you ever used the EXCUSE that you couldn’t maintain a structured nutrition plan, you couldn’t get to the gym, or you couldn’t be a competitive athlete because of your job?

    The REALITY is even most professional athletes work, and they work OUTSIDE the health and fitness industry just like you!

    If they can do it, YOU CAN TOO!!

    NOW is the time to quit making excuses,
    and get started with a proper nutrition plan. Invest in the Baseline Meal plan available here:

    http://www.joyhenderson.blogspot.com/

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  15. #105
    I am a MASS MACHINE! henderjb's Avatar
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    Hammer Press

    Shooting a video of a training exercise allows you to assess your form & perfect your execution. Consider taking a video of a standard exercise in your routine that you want to improve upon.


    First, determine exactly what about the exercise you want to improve upon. Then, work on that improvement and re-shoot the video again at a later date. Review your video comparing it to your previous video and assess your progress.

    Compare the Hammer Flat Press video I shot today to the one I shot last year:

    Today’s Video:




    Last year’s Video:


    Notice the fast pace of the negative portion of the rep in last year's video. When you lose focus and/or control of the negative portion of the rep, you are NOT maximizing the exercise. The purpose of EVERY exercise is to make the muscle work HARDER. In order to do this, it is important to keep constant tension on the muscle in BOTH the negative and positive phases of the repetition.

    After viewing last year’s video,NEGATIVE CONTROL was the improvement I wanted to focus on to maximize my muscle building efforts and stimulate as much muscle growth as possible. Remember, the goal is to work the muscle most effectively and efficiently, and not JUST to move the weight.

    At the same time, it’s not an either/or situation. Remember to shoot for effective execution while using weight that is heavy FOR YOU!

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  16. #106
    I am a MASS MACHINE! henderjb's Avatar
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    GET SOME and then get some MORE!

    To effectively stimulate muscle growth; you must overload the muscle. This can be done with a variety of techniques including the one demonstrated in this video which extends a set past failure. Use this technique sparingly on the last set of one or two exercises in your routine.

    To make sure you are getting everything you can from each set, proper nutrition is a MUST! Invest in the Baseline Meal plan to get EVERYTHING YOU CAN from your workout! For more information, visit: http://www.joyhenderson.blogspot.com

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  17. #107
    I am a MASS MACHINE! henderjb's Avatar
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    STOP! Wait! Listen!

    If you’ve ever been a competitive bodybuilder, you know your days are always busy with meal prep, weight training, cardiovascular training, tanning, posing, and many other things all squeezed in with your regular work day.

    Even weekends are hectic with grocery shopping, catching up on laundry, house-hold chores, and running from place to place. Sometimes, in order to catch your attention, someone has to PHYSICALLY grab you and say STOP! WAIT! LISTEN!

    Life isn’t a whole lot different for others who aren’t competitive athletes. Everyone has their “thing” in life whether it is taking care of a family, pursuing a career, or some other pursuit.

    As a result of your busy schedule, you put things off and say, “I’LL GET TO IT LATER”. You tell people, “NOT NOW, WE’LL TALK LATER”, but SOME THINGS YOU JUST SHOULDN’T PUT OFF.

    Maybe you are struggling with your weight. You KNOW it is a problem and something you need to address, but NOW just isn’t the time. You figure you’ll take care of it later; once the kids are grown; once the career slows down. You put it off until one day, you find yourself in the hospital after having a heart attack and who knows, it may be TOO LATE! Don’t wait, visit: http://www.joyhenderson.blogspot.com

    Maybe you are a competitive bodybuilder or pursuing your career, and you put so much time and energy into it that you blow off family and other important things in life. Don’t push those family members so far behind because you never know when it may be TOO LATE!

    Most importantly is your SPIRITUALITY. You say you are too busy to go to church. You’ll go to church when you are older, when you have time…. one day. No matter what your goals are in life, having a strong spiritual relationship with God can help you in your endeavors and give you EVEN MORE STRENGTH! There is more POWER and STRENGTH in Him than you’ll need an entire lifetime long. Don’t wait until it's TOO LATE!

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  18. #108
    Registered User Inama's Avatar
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    Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000) Inama has a reputation beyond repute. Second best rank possible! (+100000)
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    So true!


    Originally Posted by henderjb View Post
    STOP! Wait! Listen!

    If you’ve ever been a competitive bodybuilder, you know your days are always busy with meal prep, weight training, cardiovascular training, tanning, posing, and many other things all squeezed in with your regular work day.

    Even weekends are hectic with grocery shopping, catching up on laundry, house-hold chores, and running from place to place. Sometimes, in order to catch your attention, someone has to PHYSICALLY grab you and say STOP! WAIT! LISTEN!

    Life isn’t a whole lot different for others who aren’t competitive athletes. Everyone has their “thing” in life whether it is taking care of a family, pursuing a career, or some other pursuit.

    As a result of your busy schedule, you put things off and say, “I’LL GET TO IT LATER”. You tell people, “NOT NOW, WE’LL TALK LATER”, but SOME THINGS YOU JUST SHOULDN’T PUT OFF.

    Maybe you are struggling with your weight. You KNOW it is a problem and something you need to address, but NOW just isn’t the time. You figure you’ll take care of it later; once the kids are grown; once the career slows down. You put it off until one day, you find yourself in the hospital after having a heart attack and who knows, it may be TOO LATE! Don’t wait, visit: http://www.joyhenderson.blogspot.com

    Maybe you are a competitive bodybuilder or pursuing your career, and you put so much time and energy into it that you blow off family and other important things in life. Don’t push those family members so far behind because you never know when it may be TOO LATE!

    Most importantly is your SPIRITUALITY. You say you are too busy to go to church. You’ll go to church when you are older, when you have time…. one day. No matter what your goals are in life, having a strong spiritual relationship with God can help you in your endeavors and give you EVEN MORE STRENGTH! There is more POWER and STRENGTH in Him than you’ll need an entire lifetime long. Don’t wait until it's TOO LATE!

    NPC Nationally Qualified (2013)

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  19. #109
    I am a MASS MACHINE! henderjb's Avatar
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    Thanks for letting me know this hit home Inama. As a dedicated competitor, I know you can identify. Keep striving for perfection in life - its a constant process & a journey.
    Originally Posted by Inama View Post
    So true!
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  20. #110
    I am a MASS MACHINE! henderjb's Avatar
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    EGGS…. a love or hate situation!

    It seems that people either love eggs and have no problem eating egg and egg whites for breakfast or they HATE them and just can’t seem to CHOKE them down.

    If you are one of those people who DETEST eggs and particularly egg whites, DON’T GIVE UP and skip your protein at breakfast time! There is a wide variety of ways to get lean sources of protein in along with your carbohydrate source for breakfast to properly fuel your body for the day!

    Here’s just one way: Do you love Reese’s Pieces? How about a protein packed bowl of REESE’S PIECES OATMEAL?

    Add a serving of chocolate protein powder and one tablespoon of all natural peanut butter to your cooked oatmeal. Stir and enjoy! For an extra chocolate KICK add one tablespoon of cocoa powder.



    Not only will you be getting quality carbohydrates, protein, and fat but the Cocoa powder has a host of other benefits including boosting nitrous oxide production to assist with blood flow in and to the muscle. Increased blood flow means better muscle pumps and more nutrient rich blood rushing through your muscles nourishing them to help them work, recover, and grow!

    You’ve heard of the antioxidant benefits of Green Tea, but have you heard of the antioxidant benefits of Cocoa? Cocoa powder is loaded with antioxidants that counteract cellular damage. In fact, a cup of cocoa has almost three times the antioxidants of a cup of green tea.

    Cocoa can even give you more POSITIVE ENERGY in your life! Not only does the taste make you smile, but cocoa has an uplifting mood effect due to the content of phenylethylamine which has a mood elevating effect.

    When choosing your cocoa powder, make sure to purchase pure Cocoa powder without any sugar added, such as Hershey’s Cocoa powder. A serving (1 tablespoon) has only 10 calories consisting of only 0.5 grams of fat, 3 carbohydrates, and 1 gram of protein. It can be found at your local grocery store.

    http://www.hersheys.com/pure-product...al+Unsweetened

    Learn more about nutrition, and invest the Baseline Meal Plan, a meal plan that works available at: http://www.joyhenderson.blogspot.com/
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  21. #111
    I am a MASS MACHINE! henderjb's Avatar
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    COMPETITION STRATEGIES - When to change up YOUR strategies?

    I will be preparing for the NPC Team Universe and Master’s Nationals held in July. The GOAL will be to earn International Federation of Bodybuilding (IFBB) professional status in Physique.



    I will be documenting my journey and sharing with you my nutritional, training, and mental thinking strategies including the power of POSITIVE thinking and ways to overcome a wide variety of obstacles with your physique and in life. This information will later be available in a downloadable e-book documenting my entire contest experience and providing valuable information to help ANYONE succeed with their goals both inside and outside the gym.

    I received this question today. I will be addressing it and many others like it throughout my competition journey. I ENCOURAGE YOU TO ASK YOURSELF, how does this Q&A apply to YOU and how can you use the information to meet YOUR goals?

    Q: Hey there Henderjb. Just stoppin in to say hello ... it has been a while and I see you are still hard at work training and working. I knew you would be . ..... I have a question ... how has your training strategy changed this year if at all and do you feel differently about the coming up competition in any way? - MzJules

    A: MzJules. Thank you for your question and the opportunity to respond to it and provide some valuable insight that may help YOU and many others! I observed notable improvements in my physique using the training strategies I utilized last year and that I continue to use this year. These improvements (a.k.a. RESULTS) indicate I am on the right path. A common misconception is that nutrition, training, etc. should always be “changing”. Sometimes, instead of changing things, you just need to keep on keeping on with what you are doing.

    That is exactly what I will be doing this year. With that said, even though the nutritional, training, and other strategies I am and will be using this year may be the same, I am constantly evolving each of these to higher and higher levels.

    Taking training for instance,
    as you gain more experience, knowledge, and practice, you will be able to take your current training routine to higher levels of execution. I am constantly striving to improve my training performance by keeping my mind focused on the task at hand and the muscle I am working, constantly PUSHING MY LIMITS to get one more rep, improved execution, or an increase in the amount of weight lifted.

    There is ALWAYS a higher level in training, nutrition, and everything in life. This “higher” level of performance and execution is what takes YOU to a higher level whether it is with your physique or some other goal in life. That is exactly how I feel about this year’s competition; my physical, emotional, spiritual, and psychological self (entire being) will be another level higher!

    MY ADVICE TO ALL IS before changing your current program, ask yourself this question: “Is changing the training routine really the answer, or is the answer CONTINUE TO MAKE IMPROVEMENTS to the current program and most importantly WORK HARDER!

    Remember, proper nutrition is more than 75% of the battle! For a proper nutrition plan, invest in my Baseline Meal Plan, available at: http://www.joyhenderson.blogspot.com/

    Look for training videos and more details on my training routine and competition preparation. Join my mailing list to stay up to date: http://bit.ly/join_my_mailing_list-today


    Originally Posted by MzJules View Post
    Hey there Henderjb. Just stoppin in to say hello ... it has been awhile and I see you are still hard at work training and working. I knew you would be . ..... I have a question ... how has your training strategy changed this year if at all and do you feel differently about the coming up competition in any way? MzJ ...
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  22. #112
    I am a MASS MACHINE! henderjb's Avatar
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    Thumbs up

    Become a VISIONARY and never underestimate the power of VISUALIZATION.

    “The trick is being able to see yourself going beyond what you’ve done before and that requires thinking of a visionary. This isn’t something that just comes to you. You need to form habits of positive thinking and visualization. At every chance you get you need to visualize yourself succeeding, whether in your next workout or your next set or your next bodybuilding contest.” -Kai Greene

    Practice visualization to reach your health and fitness goals, perfect your visualization skills then use them not just in the gym but EVERYWHERE in life!



    SEE it, believe it, and then make it happen!

    Visualize your ultimate physique and make it happen with the Baseline Meal Plan available at:
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    Last edited by henderjb; 02-27-2013 at 11:03 AM.
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  23. #113
    I am a MASS MACHINE! henderjb's Avatar
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    UNROLL the Cinnamon Roll temptation!

    Temptations are around us EVERYWHERE and the more STRATEGIES you can develop to overcome them, the more successful you will be.


    Say you walk down the hallway of your office first thing in the morning, and you smell CINNAMON right away. Mmmmm… you think. You suspect someone is microwaving cinnamon oatmeal. After all EVERYBODY eats healthy right?

    THINK AGAIN! A decadent pan of Cinnamon Rolls is STARING you in your face! There is only one roll left, and it is calling YOUR name!



    You imagine what it would be like as you unroll the cinnamon, sugary, buttery, light and fluffy roll and devour it SLOWLY savoring EVERY bite and licking your fingers at the end….

    Then you think about your healthy food; the SCHEDULED meal you brought from home. You think about your GOALS and today is NOT your scheduled cheat meal! What to do, what to do….

    Did you know you can have your Cinnamon Roll AND your abs too? Here’s how: First, eat your SCHEDULED MEAL then deal with that devilish Cinnamon Roll! If you really think it’s worth it, you can wrap it up and take it home for your next cheat meal.

    Or…. you can overcome it COMPLETELY and create your own healthy version later! [/b]Whip up a physique friendly Cinnamon Roll, the Rockin’ Abs Roll, for your next post-workout snack! Here’s the recipe:

    Rockin’ Abs Roll: 1 scoop vanilla whey protein powder; 1 tsp. Molly McButter®, ˝ tsp. Cinnamon. Add water depending on your desired consistency (less water gives a pudding-like effect). Train your abs off then consume!

    If you are unfamiliar with Molly McButter, it is a butter substitute that can be found at any local grocery store. Check it out here: http://www.mollymcbutter.com/products/products.aspx

    When you are ready to ROLL, invest in my Baseline Meal Plan available at: http://www.joyhenderson.blogspot.com/

    And don’t forget to join my mailing list for future recipes for success: http://bit.ly/join_my_mailing_list-today

    You CAN overcome temptations!

    I know, I overcame this real life temptation TODAY!
    Visit:
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  24. #114
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
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    A new month for IMPROVEMENT!

    Here we go again, the start of a new month! Don’t forget the importance of starting your month out right. Reflect on last month; what goals did you set and how did you do? What was GREAT about your month? What isn’t perfect YET?

    What do you want to improve upon this month and what do you want to accomplish?

    How about working on your SELF-CONFIDENCE?
    Why is it so much easier to have self-doubt that it is to have self-confidence? There is so much more inside each and every one of us if we only first BELIEVE in ourselves!



    Let’s take it to the gym….

    Instead of focusing on increasing the sets, weight, and reps to reach your physique goals, why not FOCUS on increasing SELF-CONFIDENCE?

    Think about it; have you ever asked someone for a spot in the gym and said, “I want to get six reps”. You started the set and EASILY accomplished the six reps and in fact even got more! DID YOU REALLY NEED THAT SPOT OR DID YOU JUST NEED MORE SELF CONFIDENCE?

    I encourage you to look deep inside yourself and search out these reasons for lack of self-confidence and work to OVERCOME them. When you have more self-belief, the sets, weight, and reps WILL come along with so much more in LIFE!

    Visit:
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  25. #115
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
    Age: 37
    Stats: 5'6", 132 lbs
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    How can you MAKE progress if you aren’t CONSTANTLY monitoring it and striving to reach it? The first weekend of each month is a great time to reflect and make sure you are on the right path.

    There are many different ways to monitor progress in your physique, but some are more EFFECTIVE than others. One effective method of progress monitoring is with a TAPE MEASURE. When it comes to body fat monitoring, it only takes a few critical measurements to determine if your body fat is up or down.



    The first Saturday of each month is a great time to take tape measurements. Having a SCHEDULED measurement day every month keeps you FOCUSED on your goals and makes you AWARE of how you are progressing.

    If you are NOT progressing, don’t forget you can always hit the RESET button and get started again on your path! Even a series of starts and stops will result in progress over time.

    By starting each month this way, you set yourself up for success for the upcoming month! Take your measurements, review them for RESULTS, set new GOALS, and make revisions to your training and nutrition program as needed to reach your goals.

    Don’t over-complicate the measurement process and remember measurable changes in body fat don’t happen overnight. Don’t waste time taking measurements every week, and remember that a few KEY measurements are all you need.

    A measurement at the waistline is a key indicator for both men and women since body fat is often stored around the waist regardless of gender. Women often put on weight in their hips and thighs and should consider a measurement at the hips and upper thigh just below the glute. This will allow a better assessment of body fat changes.

    Tape measurements in these areas don’t require the assistance of anyone else. The simplicity of these measurements makes you more likely to follow through. FOLLOW-THROUGH AND CONSISTENCY ARE THE KEYS! These areas also are not subject to significant changes in muscle mass; therefore, they do not allow you to inaccurately justify increases as lean muscle mass.

    To being making progress toward your ultimate physique, invest in the Baseline Meal plan available at: http://www.joyhenderson.blogspot.com/
    Visit:
    http://www.facebook.com/PositiveEnergy247Fitness
    http://joyhenderson.blogspot.com/
    http://bodyspace.bodybuilding.com/HenderJBvisuallinkcom
    http://www.youtube.com/user/positiveenergy247

    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  26. #116
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
    Age: 37
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    Is your physique or your life NOT headed in the right direction?

    Good news! It is NEVER too late to turn things around & start bearing fruit!

    Just add some fertilizer, set your sights in the right direction, and start working towards that goal.




    Galatians 5:22-23 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.

    Learn to incorporate fruit into your meal plan with the Baseline Meal Plan, available at:
    http://www.joyhenderson.blogspot.com
    Visit:
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    http://joyhenderson.blogspot.com/
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  27. #117
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    Thumbs up

    PROGRESS….

    Put your BEHIND in FRONT of you!


    One of the MOST EFFECTIVE ways to monitor progress is to assess your condition from the BACK! The condition of your glutes & hamstrings says A LOT about your condition. Because they are in your rear view, they are easily overlooked, but THEY SHOULDN’T BE.

    Does the thought of taking a “rear view” progress photo in the middle of winter STRIKE FEAR into your heart? Maybe it should! This FEAR can be just the reminder you need to GET YOUR BUTT INTO SHAPE!

    DISCIPLINE yourself. EMPOWER yourself. Take RESPONSIBILITY and be ACCOUNTABLE for your progress. Follows these simple steps to monitoring your progress through SCHEDULED progress photos:

    Purchase a TRIPOD and learn to use the SELF-TIMER on your camera. TAKE THE POWER into your own hands & don’t rely on someone else to take YOUR progress photos! This makes progress photos simpler by eliminating schedule conflicts and EXCUSES for NOT following through.
    Take your photos at the SAME PLACE, from the SAME ANGLE, with the SAME LIGHTING, and at the approximate same time of day so you can accurately monitor your progress.

    No matter what YOUR GOALS, progress photos can help you ACHIEVE them. Taking SCHEDULED progress photos forces you to STEP UP and be ACCOUNTABLE. Be accountable to YOURSELF or find a PARTNER, a friend, or a mentor to exchange OR submit progress photos to. Progress photos HEIGHTEN your AWARENESS and make sure you are on the POSITIVE path to RESULTS!

    I schedule my PROGRESS PHOTOS the first Sunday of every month and POST in several places including my BodySpace account at Bodybuilding.com to keep me in check, allow me to monitor my progress, assess my results, and make sure I am MEETING and/or EXCEEDING my GOALS.

    Put your BEHIND in front of you & get started in a POSITIVE direction!

    To open a Bodyspace account at Bodybuilding.com where you can upload progress photos, visit: http://bodyspace.bodybuilding.com/

    To view my BodySpace page, visit: http://bodyspace.bodybuilding.com/he...visuallinkcom/

    To get your BEHIND in shape, invest in the Baseline Meal Plan available at: http://www.joyhenderson.blogspot.com/

    Positive Energy 247, Health, Beauty, & Fitness - putting my butt on the line for YOU!
    http://www.facebook.com/PositiveEnergy247Fitness

    Visit:
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  28. #118
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
    Age: 37
    Stats: 5'6", 132 lbs
    Posts: 2,145
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    Rep Power: 42
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    I will be preparing for the NPC Team Universe and Master’s Nationals held in July. The GOAL will be to earn International Federation of Bodybuilding (IFBB) professional status in Physique. Contest preparation will begin in early April.

    I will be documenting my journey and sharing with YOU my nutritional, training, and mental thinking strategies including the power of POSITIVE thinking and ways to overcome a wide variety of obstacles with your physique and in life.

    I received this question today. I will be addressing it and many others like it throughout my competition journey. I ENCOURAGE YOU TO ASK YOURSELF, how does this Q&A apply to YOU and how can you use the information to meet YOUR goals?

    Charmelle Daniels asks: What do your meals consist of a month out from a show?

    Response:
    Hi Charmelle. I am glad you asked this question to help clear up some misconceptions about “off-season” verses “pre-contest” nutrition. It is a common misconception that the TYPES of foods you eat during contest preparation should be different than the foods you eat all year long.

    Your goal ALL YEAR LONG should be to consume high quality sources of protein, carbohydrates, and fats to fuel your body. Your SOURCES of foods should NOT change dramatically during a “leaning-out” or competition phase verses a “bulking” or mass building phase.

    The QUANTITY of these foods is primarily what changes. This reduction in the QUANTITY of food is what creates a calorie deficit in conjunction with additional cardiovascular training resulting in fat loss.

    With that said, I DO recommend switching out SOME of your “off-season” carbohydrate SOURCES such as rice, oatmeal, potatoes, etc. with lower carbohydrate (lower calorie) green vegetables when in a leaning-out (contest) phase. Green vegetables (green beans, broccoli, and lettuce to name a few) are low in calories (carbohydrates) allowing you to eat large quantities of them which keeps you full due to their high fiber content.

    You should ALWAYS strive for lean sources of protein such as chicken, fish, and lean cuts of red meat in conjunction with protein powders to supplement your protein needs and suit your schedule. Healthy sources of fats such as walnuts, salmon, and flax seed oil should also be consumed in MODERATE amounts to sustain your testosterone and energy levels.

    One factor that DOES change from “off-season” to “competition season” is CHEAT MEALS! During the off-season, I allow myself one SCHEDULED “cheat meal” a week. During this “cheat meal” I REWARD myself for all my hard work the rest of the week, and I eat whatever I want without weighing it or measuring it in any fashion. During contest preparation, there are NO cheat meals, and EVERYTHING is weighed or measured so I know EXACTLY what I am taking in.

    The KEY is determining EXACTLY how many calories your body needs to MAINTAIN or GROW during the off-season and how many calories your body needs to LOSE FAT during your leaning-out phase. That is why I created the BASELINE MEAL PLAN to help YOU determine what their BASE LINE calorie consumption is for maintenance and what YOUR calorie needs are for FAT LOSS. Every BODY is different, so EVERY body has different needs that only YOU can determine!

    Check out the Baseline Meal Plan here for more information & to get started in determining YOUR caloric needs to meet YOUR goals: http://www.joyhenderson.blogspot.com/
    Visit:
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  29. #119
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    What are YOUR goals and HOW do YOU plan to reach them?

    Define it and then write it down at the beginning of EVERY DAY to remind yourself of your goals and the steps you WILL take to get you there.
    Say it out loud and see if it doesn’t get you headed in a POSITIVE direction.

    This video outlines one of my goals that I write EVERY day and the steps I AM taking to get me there.




    Remember to join my mailing list to receive your complimentary copy of my e-book, “10 Steps to Take YOU in a POSITIVE Direction.” Join my mailing list: http://bit.ly/join_my_mailing_list-today

    Visit:
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  30. #120
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
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    Ever had a day where there was so much on your “TO DO” list that you didn’t know how you were going to get it done?

    Remember this: The ONLY way to do it is to WALK RIGHT THRU IT!

    Ever had a day in the gym where you look at your workout plan and said to yourself, “Maybe I’ll do this instead of that.”

    Where in your workout plan did it say do this IF YOU FEEL LIKE IT, but if you don’t then do that??

    Just DO IT according to PLAN, NO options, NO easy ways out!!!
    Just do it TODAY:
    http://bit.ly/join_my_mailing_list-today
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