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IT’S HOT AS HELL OUTSIDE: 8 TIPS TO BEAT THE HEAT

June 29, 2012 By NGO OKAFOR BLACK MALE MODEL Leave a Comment

Hundreds of record high temperatures have baked the United States this week. On Wednesday this massive heat wave pushes east! Temperatures will reach dangerous levels in cities such as Chicago, St. Louis, Indianapolis, Houston, Philadelphia and many more.

Look for highs to climb into the mid- to upper 90s and even triple digits. Plus, there’s still no relief for the scorching West and Plains states. With this dangerous heat in the forecast, here are some safety tips from the National Oceanic and Atmospheric Administration to keep cool:

Slow down. Reduce, eliminate or reschedule strenuous activities until the coolest time of the day. Children, seniors and anyone with health problems should stay in the coolest available place, not necessarily indoors.
Dress for summer. Wear lightweight, light-colored clothing to reflect heat and sunlight.
Put less fuel on your inner fires. Foods, like meat and other proteins that increase metabolic heat production, also increase water loss.
Drink plenty of water, non-alcoholic and decaffeinated fluids. Your body needs water to keep cool. Drink plenty of fluids even if you don’t feel thirsty. Persons who have epilepsy or heart, kidney or liver disease, are on fluid-restrictive diets or have a problem with fluid retention should consult a physician before increasing their consumption of fluids.
Do not drink alcoholic beverages and limit caffeinated beverages.
During excessive heat periods, spend more time in air-conditioned places. Air conditioning in homes and other buildings markedly reduces danger from the heat. If you cannot afford an air conditioner, go to a library, store or other location with air conditioning for part of the day.
Don’t get too much sun. Sunburn reduces your body’s ability to dissipate heat.
Do not take salt tablets unless specified by a physician.

Remember those over age 65, children, and those with chronic medical conditions are more susceptible to heat-related illness. The best place to be during extreme heat is in an air-conditioned place indoors. Public libraries, shopping malls and public cooling areas are free places to go if you do not have air-conditioning at home.

From HLNTV.com

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7 TIPS FOR LASTING WEIGHT LOSS

June 16, 2012 By NGO OKAFOR BLACK MALE MODEL 2 Comments

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One of the keys, is to “really fall in love with this thing called fitness. It’s really the kindest thing we can do is to take care of ourselves like it really matters, to live that feeling and that lifestyle.” Here are some quick, simple tips for your own personal transformation.

Make the Commitment
“You have to invest in yourself, and a great trainer is part of that investment. Pay them their money up front. If you’ve paid for it, you’ll use it. If you don’t pay for it up front, you may not go for a week. Or worse.”

Be Accountable

“Put a calendar on your refrigerator. Attached to the calendar are a red marker and a green marker. For any day you’ve had a good day—you’ve exercised for 30 minutes or more, you’ve eaten the right foods, you’ve made good choices all day long, taken good care of yourself—that’s a green line. The red line? It’s just the complete opposite: you’re drinking, you’re smoking, you’re eating whatever, you’re not exercising. Every time you get into your refrigerator, that calendar’s looking at you. Trust me, you want to be seeing more green lines than red ones.”

Set Short-Term Goals
“Small steps to a bigger picture. By Friday, I will lose this amount of weight. Orby Friday, I will increase my strength by this much. When you give people specific, manageable goals—challenges, but manageable ones—they will succeed and that success builds momentum. Next thing you know, you turn around and they’re in better shape than they’ve ever been in.” Research shows that people who set more ambitious goals were also more satisfied with their achievements.

Go on the Attack
“First thing when you wake up in the morning, attack your physique. Roll out of bed and hit the floor. Seven crunches. Thirty push-ups. Thirty squats. That’s a quick explosion of muscle development. And then go brush your teeth.” (Attack your workouts like Super Bowl MVP Eli Manning attacks defenses. Check out his secrets to staying healthy all season.)

Work Out While You Work
“Make a point to be active in the course of your day. Instead of going for a smoke, go for a walk. Instead of driving to lunch, walk to lunch, and then walk back.” Or check out these steps to building your own stand-up desk.

Do It Right
“Form is everything. Too many people use momentum instead of specific-strength development, so our form is off. Are you working your shoulder or your bicep? Know what you’re doing, and if you don’t, ask someone who does.” Visit the Men’s Health Workout Center for step-by-step tutorials of more than 100 exercises to make sure your form is correct.

Start Where You Are
“You’re stuck in a hotel room or in your office cubicle or being a stay-at-home parent or you just don’t want to go to a gym, you’ve got no excuse except the ones you make. Everybody has a chair. Grab it and do some dips. Let the edge of the chair be the ending point for your squats. Put your feet on the chair and do push-ups, hands on the ground. You can do all those things, because everybody’s got a chair. If that’s the only tool you’ve got, use it.”

From MensHealth.com

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IT’S NOT HOW MUCH YOU MAKE, IT’S HOW MUCH YOU SAVE: 5 WAYS TO SAVE MORE MONEY

June 1, 2012 By NGO OKAFOR BLACK MALE MODEL Leave a Comment

Like so many things in life, setting money aside as savings is a habit that needs to be developed. If you want to see your nest egg grow, you need to do what you can to encourage a savings habit. Setting money aside needs to become a way of life, instead of some sort of burden. If you are having trouble getting into the habit of saving, you should try these 5 ways to keep you motivated:

1. Set Achievable Savings Goals

One of the biggest issues is that you may not have a goal. You just have an idea that you need to save money, but there is no true purpose for your money. It’s hard to stay motivated when you have no clear idea of what the money is for. So it is much easier just to spend it.

Instead of pointlessly saving, create achievable savings goals that give purpose to your money. Whether you want to save $5,000 in the next six months for a vacation, or whether you want to save up five months of expenses by the end of the year for your emergency fund, having a realistic goal gives you something to work toward — and progress you can see.

2. Reward Yourself for Reaching Small Milestones

Depending on the length of your goal, you can reward yourself at certain milestones. This helps you track your progress, and also helps keep you motivated to continue saving. These rewards should be fun things that you might not normally do, but that are still small and within reason. It might be a day off (if you can take a personal day at work), a picnic in the park, dinner at a nicer restaurant than usual, or some other enjoyable activity. Just don’t blow all your savings while enjoying your small reward.

3. Automate Your Savings

One of the easiest ways to get into the habit of saving is to set up some automatic method of moving your money around. Whether you have money from your paycheck automatically deposited into a savings account (including a retirement account), or whether you do an automatic transfer each month, automatically having your savings moved around can help you adjust your lifestyle to what you end up as “take home” pay. Soon you won’t miss the money, but it will still grow and work for you.

4. Don’t Sweat the Small Stuff

Always denying yourself the small treats you enjoy, and focusing on penny pinching, can bring you to hate saving. While you can cut back on some of those small expenses that eventually add up, you might actually feel better about saving if you focus on cutting back on the big expenses. Forgoing the big TV is an one time thing that can save you $700 to $2,000. And you can still get good entertainment on your current TV, or use the Internet. You will probably find that you will get over the TV pretty quickly and move on. However, constantly telling yourself that you can’t get that delicious $2 bagel you love can start to create resentful feelings toward saving. It’s a daily litany of denial that can start to make saving a chore.

5. Look for High Yield Accounts

One of the most depressing things about savings is how slowly the money grows. You can increase your satisfaction with savings by looking for high yield accounts. While yields are still generally low, you can still do better than the less than 1% offered by a traditional savings account. You can also look for alternative products like money market accounts and funds, high-yield CDs and bonds. However, be aware that some of these options may not be FDIC-insured, and come with greater risk.

Bottom line: Setting aside money for the future is important, but you need to find ways to keep yourself motivated. Do any of these things work for you? What keeps you motivated to save?

From Moneyning.com

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TO CARB OR NOT TO CARB? THAT IS THE QUESTION

June 21, 2011 By NGO OKAFOR BLACK MALE MODEL 1 Comment

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I would like to thank Carleen, a reader of my blog, for sending in a nutrition and fitness question. The question and my response are below. Please check it out

QUESTION

Please make some suggestions on what would work for a seroiusly over weight mother. Would the low carb system work for me? If it is, sould I consider it a lifestyle change? I tried it before and the weight cane off really fast, can you over do the low carb plan? Would weight training to a lesser extent be good too? Thanks in advance

MY RESPONSE

Hi Carleen,

Reducing your carb and sugar intake will definitely help. Lower your rice, pasta, potato and white bread intake. The most important thing to keep in mind while on the subject of nutrition is portion size. If you can control the amount of food consumed, that will make big a difference. Smarter carb choices are oatmeal, whole grain bread, whole grains and vegetables.

In the begining, when you you are trying to get your weight under control or if you are trying to get your weight to a healthy place, more extreme measures should be taken such as eating just lean meats and vegetables. When your weight is under control, it might be a good idea to relax the diet a little so that you don’t crash. Eat smaller meals throughout the day. Exercise is also important. Cardiovascular exercise such as walking, low-impact fitness classes are great choices to aid weight loss. The reason I suggest low-impact classes is that most of the time, when a person is overweight, running and jumping exercises put dangerous amounts of pressure on joints such as the knees, hips and ankles. Consistency with any exercise routine is key. Please consult your doctor before resumimg any exercise routine.

It is important to build lean muscle to help burn fat. The muscle building process continues well after the strength training exercise is done. The lean muscle building process continues to burn fat throughout the day and even while you are asleep.

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IT’S HOT AS HELL OUTSIDE: 8 TIPS TO BEAT THE HEAT