Saturday, September 10, 2011

The Way to Wellness" It's time to start a Healthy life: your 7 days program

ANNAPOLIS, MD - MAY 17:  Members of the United...Image by Getty Images via @daylife
"Time And Discipline is what it takes to changing your lifestyle" 
Ray Gollis

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?


While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. 

 A public demonstration of aerobic exercisesImage via WikipediaThe true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what's necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.

Enjoy life, we all deserve it.

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Thanks For Taking The Time To Read This Article.
Talk to you soon,
Ray Gollis

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Thursday, July 28, 2011

How Do I Avoid Salt and Sodium? By Shereen Jegtvig, Guide

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 Editorial By Ray GollisTable salt and peppercorns.Image via Wikipedia
July 28, 2011 10:52pm

Great Article By Shereen Jegtvig. Lots of people live on potato chips and pop. Salt and Sugar combined. This is a very bad combination. Salt, cause high blood pressure. I have never tried sea salt, but it seems like it not much better for you then real salt. I wonder what Shereen would say about that. I think too many people eat processed foods which have a lot of salt. Going to the fast food restaurant instead of cooking at home is probably a bad habit you should stay away from. Lunch meats, I agree have a lot of salt in them. Especially hot dogs. I think it is better to have more fiber in your diet like: Sweet Potatoes, Brown Rice , Wheat Pasta and Whole Grain Breads. The More fiber you have in your diet the better it suppresses your appetite. I think if a person is obese he needs to exercise more than just walking which does not do much for a person who is 100-200 pounds overweight. They really need to be exercising with aerobics, bicycling, jumping rope. Most people do not exercise enough and then eat way more than they exercise and don't lose any weight. So that is my take on this article.
What is your opinion on salt and sugar and what are some ways to curb your appetite. Feel Free To Leave Me A Comment At The End Of This Blog..

Thanks for taking the time to read this editorial
And Don't forget to not read Sherren's Great Article

Original Source:

Ray Gollis
Question: How Do I Avoid Salt and Sodium?
Answer: Salt has been use to flavor and preserve foods for thousands of years and even had a great effect on the economies of various empires. Today, you probably have a shaker of salt on your table and maybe some sea salt in the kitchen cabinet. The problem with salt is that it contains sodium, and eating too much sodium may contribute to increased blood pressure, which is a risk factor for cardiovascular disease. Decreasing the amount of sodium in your diet may help to keep your blood pressure at a healthy level. Eating lots of sodium may also lead to fluid retention and bloating.
While salt is a major source of sodium, many processed foods are high in sodium, too. Canned foods, frozen meals, cured meats and many snack foods contain outrageous amounts of sodium. So to keep your sodium levels in check, you need to put down your salt shaker and read Nutrition Facts labels when you shop.

How Much Sodium Is Too Much?

The recommendation for a healthy person is to keep sodium intake below 2400 milligrams (2.4 grams) per day. People with high blood pressure may need to stay below 1500 milligrams (1.5 grams). One teaspoon of salt has about 2300 milligrams sodium. Just one-quarter teaspoon has 580 milligrams and a dash of salt has around 150 milligrams. You'll find sodium in most butter or margarine, milk, bread and other staple foods. Heavily processed foods and cured meats often have very high amounts of sodium. Look for these ingredients on the label:
  • Monosodium glutamate
  • Baking soda
  • Baking powder
  • Disodium phosphate
  • Sodium alginate
  • Sodium nitrate or nitrite
Frozen dinners usually have more than 500 milligrams sodium, however frozen vegetables have less than 5 milligrams sodium if they don't contain any sauce. Soy sauce is also high in sodium -- one tablespoon has over 900 milligrams. Be sure to read the food labels when you shop at the grocery store.

Is Unrefined Sea Salt Good For You?

Regular table salt comes from salt mines, is purified and often has iodine -- an additive that wiped out the iodine deficiency disorders that were more common in the early 20th century. Unrefined sea salts are made from ocean water and contain a minuscule amount of additional minerals that add flavor (and sometimes color) to the salt. Some people claim that unrefined sea salts are good for your health and should not be restricted from your diet, but there is no scientific evidence to back these claims. You can choose sea salt for the flavor, but don't expect any other health benefits.

Living With Less Sodium

Your body needs some sodium so you don't want to eliminate all sodium from your diet (that would be almost impossible, anyway). Most people only need to keep sodium consumption under 2400 milligrams (or less if your doctor says so). Here are some ways to cut sodium:
  • Read food labels and choose foods that are low in sodium.
  • Choose fresh or frozen vegetables rather than canned.
  • Avoid lunch meats and cured meats.
  • Buy unsalted nuts and snacks.
  • Eliminate salt from your recipes.
  • If you choose canned vegetable or legumes, rinse them thoroughly with water.
  • Try salt substitutes made with potassium instead of sodium.
You can also experiment with herbs and spices instead of table salt. Look at the ingredients label when you shop for spice blends because sometimes they have salt as an ingredient. Sources:
American Heart Association. "Sodium." Accessed January 13, 2011.
Gropper SS, Smith JL, Groff JL. "Advanced Nutrition and Human Metabolism." Fourth Edition. Belmont, CA. Wadsworth Pub Co. 2005.
US Department of Health and Human Services. "Dietary Guidelines for Americans - 2005." Accessed January 13, 2011.

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Monday, April 11, 2011

10 Best Karate Fights In Movies By - Tony Dayton

Editoral By Ray Gollis 4/11/11

One Of My Favorites Movies Is Blood Sport. Starring Jean Claude Van Damme. The kumite is the battle ground. This is a great martial arts film that showcases different martial arts much like Bruce Lee's 'Game Of Death'.

My Favorite Scene in the movie is when Frank Dux Made Bolo Yeung say matia- meaning I give. Even though Frank Dux played by Van Damme was blinded he was able to fight Bolo because of what his master taught him. To fight blindfolded.  

 Casey RybackImage via Wikipedia
 Under Seige was good, But my favorite was on Deadly Ground. Just for the simple reason it was a better written story.  Seagall Played A Guy That Found What The Greedy Oil Tycoon Was Doing With The Money And Decided He Better Blow Up The Company! This Was My Favorite Seagall Movie.

 Enter The Dragon I would Put As Number 1 Martial Art Movie. Being One Of The First Martial Arts Movies With A Great Story Line And Bruce Lees Most Famous Movie. 

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 Original Source:

Due to the popularity of karate films, it is not too difficult to come up with some of the ten best karate fights in movies. Whether it be films starring legends such as Bruce Lee, Chuck Norris, Steven Seagal, or Jean-Claude Van Damme, or others who are unknown or not familiar names in the genre, there are a plethora of movies that have some real kick ass karate scenes, such as the ten below.

"Blood Sport" This 1988 martial arts film starring Jean-Claude Van Damme is based on a true story of Frank Dux, an American who was trained in the arts of ninjutsu. This classic karate movie contained an arsenal of awesome karate scenes, though none more gripping than the final battle between Frank Dux and Chong Li, where Dux defeats Li, despite being temporarily blinded by a handful of quicklime.
 "Under Siege" This Steven Seagal classic pits Navy Seal Casey Ryback (Seagal) against a band of mercenaries who take over USS Missouri. During the climax of the movie, Ryback faces off against William Strannix (Tommy Lee Jones), where he eventually jams his knife through the top of Strannix's head.
"Enter the Dragon" 

"Enter the Dragon," starring Bruce Lee, was the first Chinese martial arts film to be produced by a major Hollywood Studio (Warner Brothers). Set on a remote island, Lee is invited to attend a karate tournament. Before leaving for the island, Lee is approached by British intelligence requesting he go undercover in an attempt to uncover a drug operation. The final karate fight scene is a doozy, as Han (Shih Kien) and Lee put on a dazzling display of martial arts, before Lee finally ends up killing Han.
 "Mortal Kombat"  

"Mortal Kombat," a popular 1995 karate movie, featured some exciting karate fights. It was the final match between Shang Tsung and Liu Kang, that was epic, as Kang defeated Tsung by striking him with an energy bolt, knocking him off the battle platform, and onto a row of spikes.
"Crouching Tiger Hidden Dragon" 

"Crouching Tiger, Hidden dragon" is a Chinese language film that features a plethora of acrobatic karate fight scenes. In one of the scenes, Ziyi Zhang and Michelle Yeoh put on a fighting exhibition involving a variety of weapons. Not only are these lovely Chinese ladies involved in one of the best karate fights ever, there are not many cinematic fight scenes involving men that feature such impressive moves.
  "The Matrix"  

This 1999 classic, starring Keanu Reeves, Laurence Fishburne, and Kate-Anne Moss, was one of the biggest films of the year. One reason for its success was its awesome karate scenes. Neo (Reeves) and Trinity (Moss) are involved in one particular scene when they ambush the building where Morpheus (Fishburne) is being held prisoner. During their rescue attempt, Neo and Trinity use a combination of karate moves and high powered guns to successfully rescue their friend.
 "Bourne Identity" One of Matt Damon's best roles, Jason Bourne is a government spy who attempts to regain his identity after suffering memory loss. One karate fight scene that sticks out is when Bourne is attacked by an assassin in his apartment. Bourne ends up defeating the assassin, but before he can collect any useful information, the assassin leaps to his death.
"The Last Dragon" One of the most epic karate movie fights was between Leroy and Sho'nuff, the Shogun of Harlem. The fight starts off by Leroy getting beat up pretty bad, before suddenly starting to glow. He then defeats Sho'nuff rather handily.
"The Octagon" 

One of Chuck Norris' early classics, "The Octagon" is full of terrific karate fights. In one particular fight, Norris takes on a masked ninja in a pit of sand. They start off fighting with swords, and things look bleak for Norris as he suffers a cut to his side. However, once each are disarmed from their weapons, Norris gets the upper hand, eventually kicking his opponent into a roaring fire.
  "Kill Bill"

Uma Thurman plays a bride left for dead in this classic karate film. While the movie features some amazing karate scenes, none are more impressive than when she defeats the crazy 88, leaving a trail of severed body parts in her wake.

- Tony Dayton

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Tuesday, February 22, 2011

Monday, February 21, 2011

Bruce Lee Vs Han

Bruce Lee Vs Han-Watch This Funny Video!

Join The Perfect Gym!

Joining the Perfect Gym

If you want to lose weight, you need plenty of diet to make sure that you’re burning fat and building muscle. One of the best ways to do this is to join a gym. Gyms come in all shapes and sizes, and there may be a number of gyms in your area. Joining a gym can be expensive, so it is important that you careful consider all of the gyms near to your home in order to pick the very best one possible to meet you weight loss and exercise needs on a daily basis.

The first things you should consider when you are looking at gyms are the trainers. If you’ll be taking a class or working with a personal trainer, you’ll want to be sure that you’re working with someone who is experienced and will teach you the best habits possible. Unfortunately, there are no set qualifications for trainers in the United States, so you should check out gyms that do require training programs of their trainers.

You should also look at the equipment available for your use and the hours the gym is open. A gym that only has one treadmill may not be the best choice, since you may find yourself standing in line for equipment during peak hours. You also may find that your exercise schedule is disrupted if the gym is open odd or short hours. It is very important to find a place that will allow you to have a great workout at a time of day that is convenient for you.

Cleanliness should also be of concern. All gyms should provide a tour of their facilities at the very least, or a free trial to check out the gym’s space on your own. If a gym is dirty, you could be susceptible to illnesses as they spread among members at the gym. They should provide a cleaning crew to make sure that the locker rooms are clean, as well as provide antibacterial products to wipe down the machines after workouts. Organization is important too—you don’t want to be tripping over weights that are ling on the floor or feel cramped in a sweating high-volume area.

Lastly, you should check out prices. Some gym memberships are by the year while others charge your credit card or send you an invoice every month. Do what works for you. You may end up spending hundreds or thousands of collars on your gym membership, so it is important to find the gym that best suits your needs. Look at the ones closest to your home, but also consider those a bit farther away if they seem better to join.

Easy Veggie Meals Is A Great Plan For Dieters!