Some Things in Life are Really Free…

It’s all the craze…but you can have one without spending a dime, all you need is time.  Yes, it’s free, no injections or body fat transfer, just carve out a little time from your busy schedule, 10 to 15 minutes a day should be sufficient.   Ladies (mature and young) if you are trying to stop the sagging booty effect that comes with age or if you just want a little lift or rounder  buttocks, yes it can be done. I implore you to consider trying this 30 day “Squat Challenge” before you make a decision  to spend your hard earn money on something that might not be suitable for your body. Let’s get ready, here’s the challenge:


If you are new to working out and need a SQUAT reference point the photos below should be helpful, but as you know most anything can be found on YouTube.  For some additional instructions please visit YouTube and at the end of the 30 days please leave me a comment on the blog or send me an email ( and share your journey and your results.

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Good Luck…You Can Do!

Luv Ya…Chris

Mother Started the Whole Thing…

Devin-McCourty_Fit_Fathers-1-768x512Believe it! Yes, Mother’s Day was the inspiration for Father’s Day.  There are two stories that speak to the initial celebration of Father’s Day.  I am going to focus on a women by the name of Sonora Dodd who came up with the idea of honoring and celebrating her father while listening to a Mother’s Day serum at church in 1909 in the state of Washington.  In 1966 President Lyndon B. Johnson through an executive order designated the 3rd Sunday in June as the day to celebrated Fathers.  However, it was not until 1972, 58 years after President Woodrow Wilson made Mother’s Day official, that honoring Fathers became a nationwide holiday in the United States.fathers-rights-in-the-czech-republic

It doesn’t matter when you celebrate Father’s; whatever the day might be, make sure you let your father know how much you appreciate the things that he does and continues to do you. Write him a personalized card expressing some of the things you love and admire about him, things that you find yourself doing that he does.  This will warm his heart tremendously; just knowing that he’s making an impact on your growth and development and overall life in many cases

Soon after Father’s Day was celebrated in the United States many other countries decided to follow suit.  Many replicated the United States while others decide to celebrated Fathers on a different day and some in a different month.5b8609c755736d965c6656914d861aa7

▪ New Moon of September– Nepal
▪ First Sunday in October– Luxembourg
▪ Second Sunday in November– Estonia, Finland, Norway, Sweden
▪ December 5– Thailand
▪ March 14– Iran
▪ March 19– Bolivia, Honduras, Italy, Lichtenstein, Portugal, Spain
▪ May 8– South Korea
▪ First Sunday in June– Lithuania
▪ Second Sunday in June– Austria, Ecuador, Belgium
▪ Third Sunday in June– Antigua, Bahamas, Bangladesh, Bulgaria, Canada, Chile, Columbia, Costa Rica, Cuba, Cyprus, Czech Republic, France, Greece, Guyana, Hong Kong, India, Ireland, Jamaica, Japan, Malaysia, Malta, Mauritius, Mexico, Netherlands, Pakistan, Panama, Paraguay, Peru, Philippines, Puerto Rico, Saint Vincent, Singapore, Slovakia, South Africa, Sri Lanka, Switzerland, Trinidad, Turkey, United Kingdom, Venezuela, Zimbabwe
▪ June 17– El Salvador, Guatemala
▪ June 23– Nicaragua, Poland, Uganda
▪ Second Sunday in July– Uruguay
▪ Last Sunday in July– Dominican Republic
▪ Second Sunday in August– Brazil
▪ August 8– Taiwan, China
▪ August 24– Argentina
▪ First Sunday in September– Australia, New Zealand

Father-and-daughter-looking-at-tablet-e1462890915500Father you are SPECIAL, you are LOVED more than you’ll ever know, you are held in high regard.  Your very PRESENCE warms my heart.  I know you don’t think I consider you to be an ICON, but you are, you are larger than life to me!  latino


Luv Ya…Chris

Love, The Tie That Binds…


The love that a son has for his father is truly special and the same is true of the love that a father has  for his son…The tie that binds.  Sons look to their father’s for guidance and training as they develop and mature into young men.  To give you an example, last week I was channel surfacing and I stopped at one of the Reality Shows, “Love and Hip Hop”. The scene was Stevie J conversing with is son who was feeling some kind of way about the lack of presence his dad had in his life when he was growing up.  Although he now understands that his father’s occupation supported him and his sisters and as a result he was on the road quite often.  Now with that said Stevie’s son shared with him that he was challenged with learning how to do many things on his own, for example, learning to shave and other things a young man looks to his dad  for guidance in.

I have very dear friend who has a tween that has never had a relationship with his dad.  His mother has struggled over the years to fill the void but you and I both know that’s not entirely possible, given the needs of a young man who longs for his father.  Now fast forward to today this young man, a tween, is still searching for answers and continues to look to his mother to provide him with answers to his questions,”Why doesn’t my dad want to see me”.  “why doesn’t he love me”?  This young man has an overwhelming void in his life.   A void that might possibly require clinical support so this young man doesn’t travel a path that leads to self destruction.  Listening to my friend share this with me was heart wrenching and all I could say to myself was “Fathers please do not neglect your sons, they are crying out for you LOVE“.


“Happy Father’s Day” 


A Delicious Meal in Under an Hour

Do you respect your body? Please say yes because your body is your earthly temple. The foods that go into your body should be chosen with thoughtfulness.  The same way you make a decision about the person you want to spend your life with is essentially the way one should decide what foods to put in their temple.  Too much fat can clog up your arteries, an abundance of salt may elevate your blood pressure and the sweetness of sugar may send your blood glucose level into over drive.  Keeping these things in mind I have suggested a quick love fat, low sugar high protein meal that you can prepare in under an hour for your loved one, significant other, etc. 

Lemon Herb Red Snapper
Baked Sweet Potato
Steamed Asparagus 
Zucchini with Red Peppers

                   “Wine choice – Pinot Noir or Merlot, great selections from California”



Lemon Herb Red Snapper with Sautéed Zucchini & Red Peppers

Lemon Herb Red Snapper

Cooking spray
4 (6-ounce) red snapper  fillets
2 lemons,  1/4 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons butter, softened
1 1/2 teaspoons chopped fresh herbs (such as rosemary, thyme, basil, or parsley)
Fresh herb sprigs (optional). 4 Servings

Preheat oven to 425°

Cut 1 lemon into 8 slices. Place slices, in pairs, on a rimmed baking sheet coated with cooking spray. Grate remaining lemon to get 1 teaspoon lemon rind; set aside. Reserve lemon for another use.
Place 1 fillet on top of each pair of lemon slices. Combine salt, paprika, and pepper; sprinkle evenly over fish. Bake at 425° for 13 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
While fish bakes, combine reserved lemon rind, butter, and herbs in a small bowl.
Place fish and lemon slices on individual serving plates; top each fillet with herbed butter, spreading to melt, if desired. Garnish with herb sprigs, if desired.

calories 223
calories format 32 %
fat 8 g
sat fat 4.1 g
mono at 1.9 g
poly fat 1 g
protein 34 g
carbohydrate 2.9 g
fiber 0.9 g
cholesterol 75 mg
sodium 259 mg

Baked Sweet Potato


Baked Sweet Potato

Wash 4 medium sweet potatoes, and remove any blemishes or dark spots; wrap each potato in aluminum foil. Bake, folded side of foil up, for 1 to 1 hour or until a fork easily presses into the center. If desired, serve with butter, pepper, and salt.  4 Servings  – Preheat oven 400° ____________________________________________________________________________________________



Sautéed  Asparagus

1 bunch of asparagus 
3 cloves garlic, chopped
 1 quarter stick of butter

Melt the butter in a large skillet over medium-high heat. Add the garlic and asparagus spears; cover and cook for 10 minutes, stirring occasionally, or until asparagus is tender. If you like your asparagus well done, reduce heat and cook an additional 10 minute. 

4 servings

Fat: 8.8 g
Carbs: 5.2g
Protein: 2.7 g
Cholesterol: 23 mg
Sodium: 64 mg



Zucchini with Red Peppers

Zucchini with Red Peppers

4 medium zucchini
2 garlic cloves
1 (10 ounce) jar roasted red peppers packed in oil
1 lemon, juice of
1tsp. sea salt to taste or lemon juice
1tsp. ground black pepper

Zucchini halved lengthwise and cut into half-moons
Slice the red peppers into strips.
Pour the oil from the roasted red peppers into a skillet and heat over med-high heat.
Add zucchini and sauté until tender, about 4 minutes.
Add lemon juice and red pepper strips and sauté 1-2 more minutes. 4 servings

Calories 24.8
Calories from Fat 1 
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 12 mg
Total Carbohydrate 6 g
Fiber 1.4 g
Sugars 2.6 g
Protein 1.5 g 

Always member food should be interesting, tasteful and most of all enjoyable!

Love Ya…Chris



Quick Meals for the Summer Heat…

garden stuffed potatoes


2 large Russet baking potatoes
1 to 2 green onions, the white and part of the green, finely chopped
1/4 cup nonfat or light sour cream
1 tablespoon whipped butter or less-fat margarine
1/2 teaspoon parsley flakes
1/2 teaspoon Italian herb blend
1/2 cup reduced-fat, shredded sharp cheddar cheese
3 tablespoons shredded Parmesan cheese
1 teaspoon minced garlic, or 1/4 teaspoon garlic powder
1 cup broccoli florets, cooked, chopped
black pepper, to taste


 1. Microwave or oven-bake potatoes until tender (don’t forgot to stab with a fork a few times before cooking). Meanwhile, in a medium-sized bowl, mix together the remaining ingredients (except broccoli) with a fork.

 2. Tearfully cut potatoes in half and scoop out the center, leaving about 1/2 inch of potato around the skin. Add the scooped-out potato and the broccoli pieces to the mixture in the bowl. Mix with fork, then spoon into potato halves.

 3. Microwave each potato half on HIGH for about 1 minute or broil all the potato halves until lightly brown on top.


Makes: 4 servings
Calories – 205
Protein – 10 g
Carbohydrates – 32 g
Dietary fiber – 4 g
Fat – 5 g
Saturated fat – 3 g
Cholesterol – 15 mg
Sodium – 150 mg
Calories from Fat – 21%




  1.  3⁄4 cup white cooking wine
  2.   2 tbsp olive oil
  3. 1 tbsp grated fresh ginger
  4. 2 minced garlic cloves
  5. 8 minced green onions, divided
  6. 1 lb (four 4-oz) chicken breasts, boneless, skinned
  7. 1⁄2 cup water
  8. 3⁄4 cup low-sodium chicken broth


Prep Time: 35 min, Total time: 55 min
1. In a large bowl combine the wine, olive oil, ginger, garlic, and half the green onions.

2. Add chicken breasts and marinate for 30 minutes, covered in the refrigerator. Turn occasionally.

3. Grill or broil chicken 5 to 10 minutes on each side until browned on the outside and cooked in the center.

4. Top chicken with remaining onions.

Makes 4 servings
Amount Per Serving:
Calories 453
Total Fat – 12g 18%
Saturated Fat – 2g 10%
Trans Fat – 0g
Cholesterol  – 66mg 22%
Sodium – 185mg 8%
Total Carbohydrates – 48g 16%
Dietary Fiber – 4g 16%
Sugars  – 3g
Protein – 36g
Calcium – 37mg 4%




SMART Love…I have often wondered, if two people take the time to ask themselves some specific questistandbehindyou_posterimg copyions about the person they are interested in building a relationship with, would the answers make them think twice about pursuing something on a higher level  with that individual. I would like to share an acronym that I created as a guide to help men and women understand if the person they are interacting with is truly someone they  can spend the rest of their life with; I mean really stay together until one or the other ceases to exist.

Sensible, is the person reasonable, do they use good judgement when making  decisions.

Marginalize, does he or she make you feel important?  Are your suggestions and ideas respected as credible? 

Amicable, is he or she non-confrontational? Do they project a harmonious vibe?

Realistic, does he or she make decisions based on the way things are, and not the way they want things to be?  Are they somewhat practical?

Trustworthy, would you trust this person with your life?

No, you are not looking for a business partner, but you are trying to get a sense of whether this person is someone that you can communicate with, someone that will be a good listener, someone that has your back, someone that has the same or similar values as you, someone that you are comfortable with.  I could go on and on but I won’t. I am simply positioning you for a look ahead. No one is perfect but why not invest some time in understanding the theme of the “picture” while you  admire the “frame”

I am living and loving life…Chris