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  1. #1
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    Thumbs up Positive Energy 24-7!

    If you are looking for motivation, inspiration, & information, look no further!
    Visit me at: http://www.facebook.com/PositiveEnergy247Fitness
    To learn more about me & to join my mailing list, visit: http://joyhenderson.blogspot.com/

    Your biggest LOSSES are often your greatest GAINS

    A friend recently ran a race. During his prep for the race, he felt better than ever and was expecting to beat his previous record time. He was very disappointed because he experienced cram
    ping early on in the race making it his worst finish time yet.

    I was given the OPPORTUNITY to remind him that your biggest LOSSES are often your GREATEST gains. I know this from experience. We LEARN from our failures and we GROW as a result of them. What did he do different this race verses his last? What caused the cramping? This is an OPPORTUNITY to learn about your body, and it shows the value of a training log with a log of food and water intake and any other factor involved. How EXCITING! A CHALLENGE to find out where he went wrong and make sure it never happens again. When the next race comes around, the VICTORY will be THAT MUCH SWEETER!

    Sometimes, failing or a PERCEIVED failure is just what we need to SPARK NEW GROWTH! The ups and downs of life are what makes life EXCITING, CHALLENGING, and keeps us coming back for MORE!

    Congratulations on your FAILURES with the right MINDSET, they can bring you GREAT REWARDS!

    Join my mailing lists for new OPPORTUNITIES for growth by clicking on this link: http://bit.ly/join_my_mailing_list-today
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  2. #2
    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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    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    Another motivational tip - bring a camera with you to the gym. This forces you to STEP UP and perform! Its also a great way to evaluate your form so that you can make continuous improvements!



    Visit me at: http://www.facebook.com/PositiveEnergy247Fitness
    To learn more about me & to join my mailing list, visit: 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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  3. #3
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    Finding your INNER CHAMPION
    Ever had one of THOSE days............
    where you just didn't feel like yourself? Didn't like how you saw yourself? Didn't feel motivated or weren't in the mood to train?


    maybe you should just .......GIVE YOURSELF A BEATING!!!(in the gym of course!)


    We all have our challenges from time to time, it is how we deal with them that DISTINGUISHES a CHAMPION from the rest of the pack! Now lets go! WHIP yourself into shape!

    CALLING ALL CHAMPIONS! Click here:
    http://bit.ly/join_my_mailing_list-today
    Visit: http://www.facebook.com/PositiveEnergy247Fitness
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  4. #4
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
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    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    Do you get BORED with your training?

    If so, you’d better check you TRAINING INTENSITY! Lack of training intensity is one of the main reasons people get bored with their training. When you training lacks INTENSITY, your MIND GETS BORED and begins to wander. You can easily fix that by adjusting your TRAINING INTENSITY and CHALLENGING yourself to our FULLEST POTENTIAL!

    Watch this video for a definition of TRAINING INTENSITY!
    To add INTENSITY to your life, join my mailing list:
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  5. #5
    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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    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    It’s THAT time again……….

    The beginning of a new month, not just any month, but CHRISTMAS, and you’ve got a BIG DECISION to make!
    Did you take your monthly progress photos or are you AFRAID to? Are you ALREADY afraid of the weight you’ve gained from THANKSGIVING? Another HOLIDAY lies ahead & YOU have to MAKE A DECISION, NOW!!

    Decide RIGHT NOW that you are NOT going to let your eating get out of control this HOLIDAY SEASON! You ARE NOT going to find yourself 5 to 10 lbs heavier at the end of the month, disappointed in yourself, with a lot of weight to lose the first of the year, or EVEN WORSE just becoming complacent with your new heavier weight! Make that decision, NOW, and develop a PLAN to be PREPARED for whatever you encounter this Holiday Season.

    Schedule your cheat meals around Holiday parties and even then, stay FOCUSED on your goals. If you have a lot of Holiday parties, you DON’T have to EAT at EVERY ONE OF THEM! Bring your own food to eat before, after, or during the parties and DON’T be embarrassed about doing this. YOU are a CHAMPION and YOU have a PLAN and YOU have a GOAL to be a happier, healthier, YOU and that goal does NOT need to wait until the New Year!

    Remember, you CAN have your ABS & CHRISTMAS too!

    To get a JUMP START this HOLIDAY SEASON, check out my BASELINE MEAL PLAN:
    http://joyhenderson.blogspot.com/
    Visit me: http://www.facebook.com/PositiveEnergy247Fitness
    and join my mailing list: http://bit. ly/join_my_mailing_list-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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  6. #6
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    The SCALE….. don’t make it YOUR WORST ENEMY!

    The scale, it can be a useful TOOL or your WORST ENEMY depending on how you use it. DON’T let it be YOUR WORST ENEMY!YOU control the scale; it DOESN’T control you!

    AVOID the temptation to weigh yourself multiple times a week as this can DERAIL your progress and make you DOUBT YOUR PATH! If you weigh every day, you’ll likely see your weight fluctuate up and down on a daily basis making you feel HAPPY one day and SAD the next depending on the number you see. When this happens, you might become derailed from your nutrition or training plan and be tempted to change it based on TODAY’S weight and TODAY’S EMOTIONS!

    Your body weight can vary several pounds from day to day and even morning to night depending on how much fluid is in your system, how much food you have recently eaten, how much you have sweat, and many other biological factors.

    The KEY is to WEIGH ONLY ONCE a week and make this a SCHEDULE WEIGH DAY. If you SCHEDULE your CHEAT MEALS on weekends, you may want to SCHEDULE your WEIGH DAY for Friday morning or as far away from your cheat meal as possible so any water retention, or extra food in your stomach will no longer be present and you can ACCURATELY measure your WEIGHT CHANGE.

    You will also want to weigh FIRST THING IN THE MORNING, BEFORE eating or drinking anything, and in the SAME CLOTHES (OR WITHOUT ANY CLOTHES) to establish the SAME CONDITIONS each time you weigh for ACCURATE monitoring of your PROGRESS.

    DON’T get caught up in the WEIGHT GAME and let daily fluctuations in the scale guide your NUTRITION PLAN. WEIGHT LOSS and WEIGHT GAIN are a marathon and NOT a sprint and you are in it for THE LONG RUN!

    To get STARTED on a PLAN, check out my BASELINE MEAL PLAN at this location: http://joyhenderson.blogspot.com/

    To better educate yourself on health & nutrition and DOUBLE your chances for success, join my mailing list TODAY: http://bit.ly/join_my_mailing_list-today
    [/b]

    Visit me on Facebook: http://www.facebook.com/PositiveEnergy247Fitness
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  7. #7
    Registered User db213506's Avatar
    Join Date: Oct 2012
    Stats: 5'11", 185 lbs
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    Very good advice! Awesome physique as well. I never really thought to bring a camera to the gym, but it may be something I try out. Thanks for the advice!!
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  8. #8
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
    Location: Virginia, United States
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    Stats: 5'6", 132 lbs
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    Rep Power: 42
    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    Thanks for the feedback! Try the camera - you'll be addicted once you start!
    Subscribe to my you-tube, you'll see what I mean!:http://www.youtube.com/user/positiveenergy247

    Originally Posted by db213506 View Post
    Very good advice! Awesome physique as well. I never really thought to bring a camera to the gym, but it may be something I try out. Thanks for the advice!!
    Visit:
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  9. #9
    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
    Rep Power: 42
    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    Thumbs up Overcoming your Fears

    FEAR ….. your FRIEND or FOE?

    FEAR.... not the first thought that pops into your mind when you think about THE GYM or is it? If it is NOT maybe it SHOULD be??!! FEAR…. are you afraid of your workouts or certain exercises in them? You have two options:

    Option 1:
    you SUCCUMB to your fears, AVOID the exercises or workouts that cause you fear by either not performing to your maximum potential or skipping them altogether. When you do this, you REINFORCE your fears, you DISEMPOWER yourself, and you ROB yourself of an OPPORTUNITY to succeed!

    Option 2: you BUCK UP, FACE YOUR FEARS head on, and TURN YOUR FEARS TO CONFIDENCE!
    FEAR can be a powerful TOOL with the right MINDSET. FEAR can be a CONFIDENCE BUILDER as you face them and overcome them and FEEL the POWER inside of YOU! FEAR can be used to provide you with ADRENALINE to reach NEW GOALS. FEAR is an OPEN DOORWAY giving you the OPPORTUNITY to reach HIGHER LEVELS of SUCCESS and EMPOWERING YOU to do MORE!

    HOW DO YOU LEARN TO FACE and OVERCOME YOUR FEARS in the gym? Use the POWER OF YOUR MIND! Ask yourself, WHAT AM I AFRAID OF? Often times, you are AFRAID OF FEAR ITSELF. It is just the emotion, the uneasy feeling that we get, the nervousness itself, that we are not used to and are AFRAID of. Realizing this is and that there is nothing to be afraid except the fear inside of you is HALF the BATTLE. The more accustomed you become to this EMOTION by facing MORE CHALLENGES, the better you will be able to deal fear and the more fear you will be able to handle. Just like any other stress in life, the more we are exposed to it, the more we are able to handle as our bodies and MIND adapt.

    If you are afraid of the “pain” associated with an exercise or workout, think about it and break it down. Think about what it really is; it is a simple movement. STEP BACK and take a look at the weight you are using, is it really THAT MUCH? The “pain” that you are experiencing, is it really hurting you or are you just not used to that feeling? HAVE YOU SEEN SOMEONE DO MORE weight or more reps? If so, you KNOW that YOU CAN TOO! What the mind can conceive, the body can achieve. Just put YOUR MIND to it!

    Are you AFRAID of getting hurt? Are you really going to get hurt? YOU CONTROL the weight; it DOES NOT CONTROL you! Will you die? SERIOUSLY…. are you pushing yourself THAT HARD?!? The human body is capable of SO MUCH MORE than we even ATTEMPT to accomplish.

    WRAP your MIND around this feeling of “fear” and learn to WELCOME IT and the POSITIVE feelings you will get from OVERCOMING IT! The most challenging things in life bring the GREATEST REWARDS! Do whatever you have to do to overcome your fears, even it means having a shirt made to wear on your most CHALLENGING days reminding you to TURN YOUR FEAR TO CONFIDENCE!

    EVERYONE has fears. It is how you handle your fear that makes YOU and CHAMPION!

    To learn more Champion thinking strategies, join my mailing list:
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    Last edited by henderjb; 12-04-2012 at 05:13 PM.
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  10. #10
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    Age: 37
    Stats: 5'6", 132 lbs
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    henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000) henderjb has much to be proud of. One of the best! (+20000)
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    Continued GROWTH in the GYM and OUT ……

    Whether you want to grow IN THE GYM or OUT OF IT, never underestimate the value of CONTINUED LEARNING. As an ADULT, we often forget to take advantage of this POWERFUL TOOL. Growing IN THE GYM is no different than GROWING outside of it. You must increase your KNOWLEDGE through CONTINUED LEARNING, continued PRACTICE, and continued DISCIPLINE.

    One of the best ways TO GROW in any area of your life is to finding yourself a COACH or a MENTOR who has been where YOU WANT TO GO, follow their advice, learn from their EXPERIENCE, and STREAMLINE the path to your GOALS. Many people fall short of their goals or take MUCH LONGER to reach them than is necessary because they rely only on themselves and do not take advantage of OUTSIDE RESOURCES.

    For expert coaching and to STREAMLINE the path to your success, visit me:
    http://www.joyhenderson.blogspot.com/
    http://www.facebook.com/PositiveEnergy247Fitness

    and join my mailing list: http://bit.ly/join_my_mailing_list-today
    Last edited by henderjb; 12-05-2012 at 11:19 AM.
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  11. #11
    I am a MASS MACHINE! henderjb's Avatar
    Join Date: Sep 2006
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    SELF-CONFIDENCE…..

    Just one of the MANY ways the health & fitness lifestyle ENHANCES the QUALITY of YOUR life!

    When you GET UP in the morning and head to the gym, FIGHTING the urge to SLEEP IN, what do you get? SELF-CONFIDENCE and PRIDE that you are working towards your GOALS[/b].

    When you FACE YOUR GYM FEARS, you BUCK UP, you TACKLE that CHALLENGING weight or exercise in the gym, what do you get? SELF-CONFIDENCE, POSITIVE reinforcement, that YOU CAN accomplish ANYTHING that you set your MIND to!

    When you make HEALTHY DECISIONS regarding your NUTRITION habits and lifestyle, what do you get? SELF-CONFIDENCE that you are able to WITHSTAND TEMPTATIONS and use your INNER STRENGTH!

    When you ACHIEVE your health and fitness goals, what do you get? SELF-CONFIDENCE in both the way you LOOK and FEEL!

    When you increase your SELF-CONFIDENCE you OPEN NEW DOORWAYS for YOURSELF and give yourself MORE OPTIONS so that you can get MORE out of YOURSELF and MORE out of LIFE!

    Why wait? Start building your SELF-CONFIDENCE today!
    Visit me: http://www.joyhenderson.blogspot.com/
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    join my mailing list: http://bit.ly/join_my_mailing_list-today
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    Ecc 9:10 “Whatever your hands find to do, do it with all your might..”
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  12. #12
    I am a MASS MACHINE! henderjb's Avatar
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    GET OFF the rollercoaster ride! Two wrongs DON’T make a right!

    I have seen this so many times and I used to do it myself….

    So, you are following a training & nutrition program, and you are doing really well! Then all of the sudden, Friday night comes, you are EXHAUSTED from the week and you just need a BREAK. You just want to RELAX. You go out for dinner, and you order a drink, ahh………. you start to RELAX. You order an appetizer and maybe another drink. Then, dinner comes, WHY STOP NOW? I’ve already BLOWN my diet you think. You EAT IT ALL and you leave feeling bloated and already feeling the GUILT!
    The next morning…………..

    You are UPSET at yourself; DISSAPPOINTED in yourself; and you THINK you look terrible! You THINK you’ve blown it all! I’ll just skip breakfast….I’ll CHANGE my meal plan for the day to have NO CARBS to make up for last night….. I’ll go to the gym and I’ll do EXTRA cardio….. or maybe…. I should just QUIT!

    STOP the rollercoaster; GET OFF that ride!! Two wrongs DON’T make a right! Overeating followed by under-eating & excess cardio DON’T make it right and it SETS YOU UP for a REPEATING cycle, a rollercoaster ride, preventing you from reaching your GOALS.

    BREAK THE CYCLE! Throw that ROLLERCOASTER for a LOOP! Get right back on your SCHEDULED eating and training program WITHOUT any further deviations from YOUR PLAN! If you are not hungry for breakfast the morning after an evening cheat meal or any other meal, EAT HALF YOUR MEAL ANYWAY! Follow your SCHEDULED training and nutrition program and continue to eat SMALL, SCHEDULED meals throughout the day to keep your metabolism running at FULL SPEED and to regain the BALANCE of your insulin and hormone levels and STABILIZE your emotions.

    DON’T try to compensate with excess cardio which only REINFORCES a way of thinking that overeating can be JUSTIFIED and corrected by overtraining and excess cardio. Two “overages” create an OVERLOAD!

    What about the GUILT? You’ll find the QUICKEST way to DROP IT is to follow through with your SCHEDULED program WITHOUT BEING SIDETRACKED BY ANY ROLLER COASTER RIDES!

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  13. #13
    I am a MASS MACHINE! henderjb's Avatar
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    The best thing you can do this Holiday Season is ……

    KEEP YOUR SCHEDULE and SCHEDULE YOUR WORKOUTS!!


    With so much to FOCUS on getting ready for the Holidays, it is easy to LOSE FOCUS of your WORKOUTS and MAKING time for them in your busy day. THE BEST THING YOU CAN DO is KEEP YOUR SCHEDULE and SCHEDULE YOUR WORKOUTS!

    If you don’t already have a SCHEDULED TIME to work out, SET ONE NOW! How are you supposed to keep on a schedule with your workouts if you don’t have a workout schedule?!?!

    When you set a SCHEDULED WORKOUT TIME, you REDUCE STRESS in your life because you don’t worry about what time you’ll make it into the gym. You KNOW what time you’ll go, HOW LONG you will spend in the gym, and WHAT TIME you will finish.

    EVER PUT OFF GOING TO THE GYM UNTIL IT’S TOO LATE TO GO or at least YOU RATIONALIZE that it’s too late to go? NO LONGER! Not with your workout SCHEDULE!

    If possible, SCHEDULE your workouts first thing in the morning and KNOCK IT OFF YOUR PLATE, and I mean KNOCK IT! Then, get on with your day, ENERGIZED, REFRESHED, with FEEL-GOOD endorphins floating around inside your body, CONFIDENCE in yourself, and in CONTROL of you and your health!

    And…… with extra vacation off work & school, make sure to KEEP SCHEDULE IN YOUR LIFE! Set an alarm and keep your SCHEDULED rising and bedtimes. Your body will function better, and you’ll find MORE TIME in your life to get all those little things done and keep you RUNNING ……… FULL SPEED AHEAD!!

    Cover your Holiday from all angles, join my mailing list: http://bit.ly/join_my_mailing_list-today
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  14. #14
    I am a MASS MACHINE! henderjb's Avatar
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    STOP PLAYING THE VICTIM! You HAVE the POWER to make HEALTHIER CHOICES!

    Are YOU playing the VICTIM? Do you feel SUBJECTED to Holiday parties and FORCED to eat with NO CHOICE but to put on those HOLIDAY POUNDS? …………… STOP PLAYING THE VICTIM! You HAVE the POWER to make HEALTHIER CHOICES and to PLAN your success!

    First, be honest with yourself. Are you playing the VICTIM? If so, change your IDENTITY immediately! YOU are NOT the victim! YOU are an INTELLIGENT person with the ABILITY to make HEALTHY DECISIONS and YOU are IN CONTROL of your eating habits and YOUR LIFE!

    When you assume the IDENTITY of the VICTIM, you have already PLANNED defeat! With the victim mentality, you have already PLANNED to fall off your nutrition program, and you have already ACCEPTED putting on those extra pounds before you even walk through the “ballroom” door and before the Season even begins.

    Assume the IDENTITY of the INTELLIGENT person that YOU ARE with the ABILITY to make healthier decisions and the POWER to follow through! PLAN your success!

    DON’T show up to holiday parties already FAMISHED so that you lose your ability to make healthy decisions because you are ready to eat ANYTHING in sight! Be AWARE of your alcohol consumption and the poor choices you may begin to make under the influence of it. Stick as close to your SCHEDULED meal times as possible, regardless of the party time. Learn to INCORPORATE the Holiday Season into YOUR lifestyle instead of letting the “HOLIDAY LIFESTYLE” change you!

    To learn to make healthier decisions, join my mailing list: http://bit.ly/join_my_mailing_list-today
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  15. #15
    Registered User MissMarks's Avatar
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    Great advice! And I love your Ecc 9:10 quote in your sig , very powerful
    ** Our deepest fear is not that we are inadequate..Our deepest fear is that we are powerful beyond measure **
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  16. #16
    I am a MASS MACHINE! henderjb's Avatar
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    Thanks for the post. Ooooo..... I love your "motto" about your deepest fears!
    Originally Posted by MissMarks View Post
    Great advice! And I love your Ecc 9:10 quote in your sig , very powerful
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  17. #17
    I am a MASS MACHINE! henderjb's Avatar
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    DO WHAT IT TAKES!



    DO WHAT IT TAKES!
    http://www.youtube.com/watch?v=noCcBg9oY-c&feature=plcp

    To DO WHAT IT TAKES with your nutrition, invest in my BASELINE MEAL plan, available at this location: http://www.joyhenderson.blogspot.com/

    and join my mailing list: http://bit.ly/join_my_mailing_list-today
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  18. #18
    I am a MASS MACHINE! henderjb's Avatar
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    Thanks so much to everyone who wished me a happy birthday today. This post was INSPIRED BY and WRITTEN FOR YOU!

    Are you TOO OLD……………….

    Are you TOO OLD to BUILD MUSCLE or build a BETTER PHYSIQUE? You’d be SURPRISED at how many people ask themselves this question.

    Two questions you SHOULD BE ASKING yourself are: WHERE are you STARTING FROM? COMPARED to WHAT?

    ARE YOU TOO OLD TO BUILD MUSCLE? If you’ve NEVER TRIED to build muscle; you’ve never STUDIED the PROCESS and you’ve never APPLIED yourself. You can CERTAINLY make progress toward your muscle building GOALS by LEARNING the PRINCIPLES of MUSCLE BUILDING and APPLYING PROPER NUTRITION and training TECHNIQUES. LEARNING to BUILD MUSCLE is no different than any other LEARNING PROCESS and YOU ARE NEVER TOO OLD TO LEARN!

    FOCUS on the POSITIVE and look at the BENEIFITS that come with age such as STABILITY in your LIFE which is a NECESSARY TOOL for staying FOCUSED on your goals and CONTINUALLY WORKING towards them WITHOUT DISTRACTION.

    Another BENEFIT that comes with age is increased DISCIPLINE which allows you to FOLLOW THROUGH with better PRECISION and FOCUS which are two KEYS TO SUCCESS that enable you to reach your goals FASTER.

    FINANCIAL STABILITY often comes with age and it affords you with ability to purchase the FOODS you need to follow an OPTIMAL NUTRITION PLAN and INVEST in vitamins and supplements for OPTIMAL PERFORMANCE. Financial stability also affords you the OPPORTUNITY to INVEST in COACHING helping you reach your goals, allowing you to INCREASE YOUR KNOWLEDGE, and helping to STREAMLINE your PATH.

    FOCUS on the POSITIVE, and use all your RESOURCES to EFFECTIVELY and EFFICIENTLY reach your goals. You will be SURPRISED at how QUICKLY you will progress, NO MATTER YOUR AGE.

    ARE YOU TOO OLD TO BUILD A MORE FIT PHYSIQUE? Compared to what? If you have poor eating habits and/or are not currently at your OPTIMAL WEIGHT, OF COURSE you can achieve a more fit physique REGARDLESS OF YOUR AGE, and it’s NEVER TOO LATE TO START! If you have AVERAGE EATING HABITS and an AVERAGE PHYSIQUE, it’s NEVER TOO LATE to become ABOVE AVERAGE by incorporating an ABOVE AVERAGE NUTRITIONAL PLAN and exuding ABOVE AVERAGE DISCIPLINE, FOLLOW-THROUGH, and COMMITMENT to a healthy LIFESTYLE.

    DON’T play the VICTIM by using age as an EXCUSE for not MEETING or EVEN ATTEMPTING above average GOALS!

    Just like a computer program, CONSTANTLY DEVELOP and UPGRADE yourself to a NEWER VERSION OF YOU! YOU VERSION 2.2.2!

    To REVAMP your system, apply my BASELINE NUTRITION PLAN available at this location:
    http://www.joyhenderson.blogspot.com/
    GUARANTEED SUCCESS just APPLY YOU, your DEDICATION & FOLLOW THROUGH!
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  19. #19
    I am a MASS MACHINE! henderjb's Avatar
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    There WILL be CHALLENGES with any WORTH WHILE GOAL; it’s HOW YOU LOOK at them that will make all the difference in the world!

    As you EMBARK on your JOURNEY to a better physique, you TAKE ON more RESPONSIBILITY. Take your TRAINING and NUTRITION program for instance. When you DEDICATE yourself to a training program, you COMMIT yourself to a SCHEDULED workout routine. Do you view your WORKOUT ROUTINE as ONE MORE THING you HAVE to do each day, a TASK, a CHORE, or do you view it as A NEW OPPORTUNITY for improvement and LOOK FORWARD to the CHALLENGE??

    As you EMBARK on a REGIMENTED NUTRITION PLAN, do you FOCUS on the amount of MONEY you are SPENDING at the grocery store or the AMOUNT of money you are SAVING by not eating out? Do you FOCUS on the amount of TIME you spend in the grocery store ONCE A WEEK or the amount of TIME you are SAVING not driving around in search for food on a DAILY basis due to lack of meal PLANNING?

    As you PREPARE your meals in advance, are you FOCUSING on the TASK of preparing the meals, or are you FOCUSING on how much MORE CONVENIENT it will be LATER IN THE WEEK when your meals are already prepared in advance and you can MICROWAVE & GO!?

    How do you TALK to yourself? What do you TELL yourself? It’s HOW YOU LOOK at things that MAKES ALL THE DIFFERENCE in the world! Find MORE WAYS to ENJOY YOUR JOURNEY and FOCUS on the DESTINATION AT HAND!

    To EMBARK on a new destination, click here: http://www.joyhenderson.blogspot.com/
    To REACH new heights, join my mailing list:
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  20. #20
    I am a MASS MACHINE! henderjb's Avatar
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    Everything starts with COMMITMENT...

    WHY CAN’T you get out of bed in the morning to go to the gym or WHY CAN’T you find time for the gym in your busy scheduled? You haven’t COMMITTED to it!

    Why SKIP your workout because your workout partner can’t make it today? What does your training partner have to do with YOUR COMMITMENT?

    Not training very hard today because everyone else in the gym seems to be taking it easy? What do THEY have to do with YOUR COMMITMENT to becoming YOUR best?

    Not FOLLOWING THROUGH with your NUTRITION PROGRAM or NOT FOLLOWING ANY nutrition program? Chances are, you are lacking ..... COMMITMENT!!

    Positive Energy 24-7, COMMITTED to helping YOU!
    Join my mailing list TODAY: http://bit.ly/join_my_mailing_list-today

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  21. #21
    I am a MASS MACHINE! henderjb's Avatar
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    As Christmas approaches, it is easy to find yourself GEARING DOWN for the break. I CHALLENGE YOU to take a different approach; instead of gearing down, REV YOURSELF UP and get a JUMP START on 2013!
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  22. #22
    I am a MASS MACHINE! henderjb's Avatar
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    LEARNING to LIVE the health and fitness LIFESTYLE is about LEARNING to make MORE INTELLIGENT DECISIONS in your EVERYDAY life and LEARNING ways to INCORPORATE THESE DECISIONS INTO YOUR LIFE.

    TWO WAYS TO LEARN to make more EDUCATED DECISIONS are
    by READING PRODUCT LABELS and looking for HEALTHIER ALTERNATIVES to the foods you love to eat!

    As you begin to read product labels, you’ll become MORE AWARE of the nutritional values of foods. This helps you in NUMEROUS ways. FIRST, you begin to REALIZE the calories and macronutrient values in foods that you currently eat. You’ll be SURPRISED at what you might discover. Often, this AWARENESS is enough to DETER you from eating those not so healthy foods or limit your consumption of them. WARNING! This tip may change your LIFESTYLE and your PHYSIQUE; you may NEVER GO BACK to some of those unhealthy eating habits and your OLD physique!!

    You may find that the PAIN of the GUILT you experience from eating those not so healthy foods that work AGAINST your health and fitness goals may OUTWEIGHT the PLEASURE you experience by indulging in them. SMALL CHANGES made to your nutritional habits on a DAILY BASIS as a result of your HEIGHTENED AWARENESS can add up to BIG CHANGES over the course of time in how your body LOOKS and FEELS!

    Just because you discover that some of the foods you love aren’t so good for you DOES NOT mean you have to give them up all together. Learn to INCORPORATE THEM into your health and fitness LIFESTYLE. Look for TIPS on incorporating the foods you love into your lifestyle in TOMORROW’S post!

    POSITIVE ENERGY 24-7, HELPING YOU HELP YOURSELF one BITE at a time!
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    Last edited by henderjb; 12-15-2012 at 10:15 AM.
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  23. #23
    I am a MASS MACHINE! henderjb's Avatar
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    In yesterday’s post, I talked about the POWER of increasing your AWARENESS of the calories and macronutrient values in foods. Just because you DISCOVER some of the foods you love aren’t so good for you DOES NOT MEAN you have to give them up ALL TOGETHER. Learn to INCORPORATE THEM into your health and fitness lifestyle by eating them only during your SCHEDULED cheat meal or on your SCHEDULED cheat day(s). Remember, CHEAT MEALS are PLANNED IN ADVANCE and NOT made on spur of the moment, emotional decisions.

    Another OPTION is to consider looking for HEALTHIER ALTERNATIVES to the foods you love and DISCOVER WAYS to INCORPORATE them into your nutritional PLAN. For instance, DO YOU LOVE EGG NOG during the Christmas Season? Have you ever looked at the NUTRITIONAL VALUE OF EGG NOG?
    The SERVING SIZE of a typical brand of Egg Nog, take Shenandoah’s Pride for instance, is ½ cup. In that ½ cup serving, there are 180 CALORES, 18 grams of fat!! 22 carbohydrates, and 4 grams of protein. HOW MANY ½ cup SERVINGS are you going to drink?
    Now let us look at some HEALTHY ALTNERATIVES and how YOU can INCORPORATE THEM into your NUTRITION PROGRAM. Have you ever heard of RICE NOG? RICE NOG is a HEALTHY ALTERNATIVE to Egg Nog and is easily found at your local grocery store (typically in the Organic section of the store).



    One serving of Rice Nog (also ½ cup) contains only 80 calories, 1 gram of fat, 16 carbohydrates, and 0 protein. Because it is made from a healthy carb source that is quick digesting, it could easily be incorporated into your POST-WORKOUT meal as a special treat during the holiday season. Due to the low calorie and carbohydrate content, you will likely need two servings (1 cup) post-workout. Add a scoop of vanilla protein powder to it in order to fulfill your protein needs and voila! MERRY CHRISTMAS TO YOU!

    Look for other healthy alternatives such as Soy Nog which has a slightly richer texture and is still low in fat!

    For more nutritional tips, join my mailing list: http://bit.ly/join_my_mailing_list-today
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  24. #24
    I am a MASS MACHINE! henderjb's Avatar
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    Thumbs up PRIDE.... Just one more reason I train each day

    Some days you feel like you are going to quit, but you don't, you PUSH through, you FIND A WAY, and when you complete your MISSION, you can't imagine the feeling of PRIDE you feel from the accomplishment in the end.

    PRIDE.... Just one more reason I train each day.

    As you start your week, complete your mission in search of your prize....... PRIDE

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    Last edited by henderjb; 12-17-2012 at 06:25 AM.
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  25. #25
    I am a MASS MACHINE! henderjb's Avatar
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    It’s not WHAT you do; it’s HOW you do it! In life AND in the gym…

    Head to the gym; put a CHALLENGING weight on a lying leg curl machine for example. EXPLODE up with the contraction, let your legs extend QUICKLY back to extension. Repeat until you’ve reached your target reps.

    Now, try a different approach. DON’T JUST LIFT WEIGHTS….. TRAIN! EXPLODE UP with a powerful contraction, but THIS TIME, SQUEEZE THE MUSCLE at the top of the contraction, then CONTROL the negative portion of the rep taking 2 seconds to lower the weight instead of letting the weight DROP and THINK about the muscle you are using. Repeat in THIS manner until you’ve reached your target reps.

    We are always told to LIFT HEAVIER to build muscle, increase the amount of WEIGHT lifted in order to grow, and beat the target REP COUNT so THOSE THINGS become our PRIMARY FOCUS. We are NOT reminded to THINK about the muscle being worked and KEEP FOCUS on it WHILE going for those weight and rep goals.

    The next time you pack on those heavy weights or go for that target rep count, take a minute BEFORE, AFTER, and DURING each rep to make MUSCLE FOCUS a PRIMARY GOAL. One more thing, don’t make it an EITHER or SITUATION, make it BOTH! Lift heavy, get the reps, AND keep focus on the muscle! Therein lies the CHALLENGE and your RECIPE for MUSCLE GROWTH!

    It’s NOT just work harder; it’s WORK HARDER AND SMARTER!

    Join my mailing list TODAY: http://bit.ly/join_my_mailing_list-today
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  26. #26
    I am a MASS MACHINE! henderjb's Avatar
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    Thumbs up LIFE and HIGH HEELS

    LIFE and HIGH HEELS

    Think you can’t walk in a pair of five inch heels? HOW DO YOU KNOW UNTIL YOU TRY?

    LIFE isn’t a whole lot different than a pair of high heels.
    Remember when you tried on your first pair of high heels? Maybe they were 1-inch heels; maybe they FELT AWKWARD at first; and maybe you STUMBLED a bit, but you liked the way they made you look and feel.

    Time goes by, and you MOVE UP and now you are walking COMFORTABLY in your 3-inch heels. WHAT ONCE WAS HARD HAS NOW BECOME EASY and you have GROWN.

    WILL YOU CHALLENGE YOURSELF and go ONE STEP HIGHER and GROW into those 5-inch heels or will you SETTLE FOR THE AVERAGE? CHALLENGES are how YOU GROW and HOW WILL YOU GROW unless you try? The problem with so many people is that WE FORGET TO CHALLENGE OURSELVES and when we do, we lose OPPORTUNITIES to grow!

    Look for new ways to GROW in your LIFE and CHALLENGE yourself to grow, 1-INCH at a time! Here’s a good place to start: http://bit.ly/join_my_mailing_list-today

    LIFE it was you make it, make it FUN!
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  27. #27
    I am a MASS MACHINE! henderjb's Avatar
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    Thumbs up What is a BODYBUILDING DIET...

    What is a BODYBUILDING DIET and is the BASELINE MEAL PLAN right FOR YOU!?!

    There is NO SUCH THING as a BODYBUILDING DIET! Bodybuilders are NO DIFFERENT than any other person working hard to meet their physique goals. Bodybuilders DON’T have special bodies DIFFERENT from yours and they DON’T have special nutritional needs so different from yours. WE ARE MORE ALIKE THAN WE ARE DIFFERENT! Let’s break it down…..

    WHAT is a BODYBUILDING DIET? First of all, let’s GET RID OF the word DIET! “DIET” implies a TEMPORARY change in nutrition to help you reach a TEMPORARY goal. You want to follow a nutrition PLAN that is a PERMANENT change in your LIFESTYLE to enable you to LIVE on a DAILY BASIS walking around in your IDEAL PHYSIQUE and living a happy and healthy LIFE!

    A BODYBUILDER’S nutrition PLAN is a meal PLAN that contains the APPROPRIATE CALORIES and MACRONUTRIENTS to reach his or her GOAL. A BODYBUILDER’S nutrition PLAN typically contains HIGH PROTEIN, varying amounts of carbohydrates depending on his or her goals, and a moderate amount of fat. So you see, a “Bodybuilding” nutrition plan isn’t so different and is just what YOU need!

    Let’s talk about PROTEIN. A nutrition plan HIGH IN PROTEIN is NECESSARY to build muscle and it is necessary to eat protein EVERY MEAL to prevent spikes in INSULIN that occur when you eat carbohydrates alone REGARDLESS OF YOUR GOALS.

    WHAT are a BODYBUILDER’S GOALS? To build a lean, muscular body that LOOKS and FEELS great YEAR AROUND and achieve his or her ULTIMATE PHYSIQUE! What are YOUR goals? Much the same but maybe you DON’T want to BUILD AS MUCH MUSCLE? Why should YOU eat any different than a bodybuilder even if you don’t want to build as much muscle or ANY muscle? DOES the act of eating HIGH PROTEIN CAUSE you to build muscle WITHOUT lifting heavy weights? NO! However, what a high protein diet WILL DO is help you achieve a LEAN FIT PHYSIQUE!

    BASELINE MEAL PLAN, the plan that is right for YOU!
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  28. #28
    I am a MASS MACHINE! henderjb's Avatar
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    Thumbs up Don't wait until you are 60 years old to realize this!

    As I was leaving the gym today, I spoke to a friend of mine, in his late 60’s who was recently ill and was FORCED to take a few days off the gym to REST AND RECOVER. He said to me, “I feel so good since I have started back to the gym. You tell people that don’t workout out how much better you feel when you work out and they don’t understand it.”

    THAT is a WONDERFUL thing & I couldn’t have said it better! DON’T wait until YOU are SIXTY YEARS OLD to REALIZE THIS about yourself!! Take action NOW!!!

    RECOGNIZE how MUCH BETTER YOU FEEL when you workout! EVERY TIME you finish your workout, STOP and take the time to REFLECT on those POSITIVE feelings and USE THE THOUGHT of them AS FUEL the next time you DON’T feel like going the gym. REMEMBER how much BETTER you will feel after you work out and USE THOSE FEELINGS to get you STARTED in the right direction ………. TO THE GYM!

    And, it DOESN’T STOP THERE!……..

    THE GYM is a great source of ENERGY that you can ABSORB on those days that you aren’t feeling so great. Maybe you need ENERGY FROM OTHERS. FEED OFF THE ENERGY OF THOSE AROUND YOU. What better place to go for that energy than TO THE GYM!

    POWERING YOU with POSITIVE ENERGY 24-7! http://bit.ly/join_my_mailing_list-today

    FEED YOUR BODY with my BASELINE MEAL PLAN available here: http://www.joyhenderson.blogspot.com/
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  29. #29
    I am a MASS MACHINE! henderjb's Avatar
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    Thumbs up BEING YOUR BEST when you FEEL YOUR WORST!

    BEING YOUR BEST when you FEEL YOUR WORST!

    Some of the days that you FEEL your WORST or just not up to par, you may BE YOUR BEST! Realizing this is an ENCOURAGING and EMPOWERING thought and helps you BE YOUR BEST the next time this situation is encountered.

    So how do you turn a NOT SO GOOD FEELING into an OUTSTANDING workout?

    Step 1 - GET YOUR HEAD IN THE GAME! Don’t just jump in! STOP and THINK about what you want to accomplish. THINK about what you want to get out of the EACH SET. THINK about how you want your muscles and your body to feel. You should always KNOW what you want out of EVERY situation BEFORE you begin.

    Step 2 – BREATHE! Take a few minutes to breathe DEEP! INHALE DEEPLY and EXHALE DEEPLY several times, thinking about the INTENSITY you WILL generate and BELIEVE in YOURSELF!

    Step 3 – You already know what you ARE going to accomplish, so grab your weights & BEGIN! As you perform your first set, go deep INSIDE YOURSELF, FEEL YOUR MUSCLES WORKING, and EMBRACE the sensation you get as you begin to STIMULATE them.

    Step 4 – Consider keeping your eyes lightly closed between sets to BLOCK OUT DISTRACTION and keep YOU FOCUSED on what YOU are going to accomplish. Consider working at a SLIGHTLY FASTER pace than usual to keep your MIND FOCUSED and keep the INTENSITY that you ARE NOW DEVELOPING high! You want to FEED off the ENERGY you are generating and DON’T lose it.

    …………. Are you beginning to FIND YOURSELF, find your INNER CHAMPION, and FIND YOURSELF in THE ZONE? Continue with your ENTIRE workout in this manner, FAST, EFFICIENT, and EFFECTIVE and IN YOUR ZONE! Often, you’ll find days like this may be your BEST workout because you are FORCED to FOCUS and DIG IN DEEP. This increased FOCUS and AWARENESS can lead to BIG RESULTS and an OUTSTANDING WORKOUT.

    What’s EVEN BETTER is that the next time you DON’T feel so great, you’ll remember TODAY’S SUCCESS and you’ll KNOW that once again, YOU JUST MIGHT BE YOUR BEST!

    FUEL your workout with my BASELINE MEAL PLAN, available here: http://www.joyhenderson.blogspot.com/

    FUEL YOUR MIND: http://bit.ly/join_my_mailing_list-today

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  30. #30
    I am a MASS MACHINE! henderjb's Avatar
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    Making a LIST and checking it TWICE??

    Are you making a LIST and checking it twice BEFORE you go into the grocery store?
    If not, you are likely to fall into one of the many TRAPS! ….. FOOD TRAPS set up in the grocery store during the Holiday Season.



    How do you AVOID being caught in one of these traps?

    Make a LIST, a GROCERY LIST of items you NEED (not WANT) BEFORE you go into the GROCERY STORE. This prevents you from WANDERING around the grocery store without a PLAN, looking for what you MIGHT buy and falling into one of these traps!

    PUT YOUR BLINDERS ON and STICK TO YOUR LIST! When you go into the grocery store WITH YOUR LIST, put your blinders on! You already KNOW what you are buying, so GO STRAIGHT FOR IT, GET IN and GET OUT! You have PLANNED your SUCCESS!

    NO MATTER WHO YOU ARE or how DEDICATED you are, WE ARE ALL tempted by these TRAPS. Why? Often, what we are really searching for is not so much FOOD but FUN! All of the tasty treats with colors and holiday décor are so inviting and just LOOK LIKE FUN! It’s the FEELINGS that are associated with these foods that we are often after.

    Learn to UNDERSTAND YOURSELF and your feelings and TAKE CONTROL of them! FOCUS on the POSITIVE FEELINGS and the PHYSIQUE you’ll be proud of ALL YEAR AROUND when you FOLLOW THROUGH with a healthy eating plan and AVOID THESE TRAPS! Your WALLET and your WAISTLINE will thank you!

    Need a LIST? It’s all laid out for you in my BASELINE NUTRITION PLAN available here: http://www.joyhenderson.blogspot.com/

    Learn to LOVE YOURSELF
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