I hope everyone is doing well since my last blog. Now let's see. You are not a member of a gym, however you want to be able to workout. If you have a park nearby, you can walk or run or a combination of both around the park for your cardiovascular portion of your training. You can purchase a jump rope and take it with you to the park as well. You also can purchase a set of resistance bands and take with you for a full body workout.
If there is a jungle gym at the park, you can do pullups, hanging leg raises. Dips on the park bench. Pushups. Decline pushups with your feet on the bench, etc. With your bands, you can do lateral and front raises, millitary presses, Squats, bicep curls, bentover rows, tricep kickbacks and a whole host of exsercises. If you have a stability ball, you can take that with you as well. Walking lunges are great in the park. Make sure to take plenty of water with you.
If you are unable to get to the park, but have thirty to forty-five minutes for lunch. You can also use your bands and stability ball right there in your office. A set of selectable power blocks will fit nicely in your office as well for additional weight training. If you have to train in your office, move quickly between your sets if you are unable to get some cardio fit in. Then take a walk or run when you get home. Or to enjoy the beautiful day, go down to your parking lot. Take your bands, stability ball, jump rope down to the parking lot for your workout during lunch. Dips can also be done on a chair in your office, or take it to the parking lot as well. Remember to pack your meals so that you do not miss your meals while training during your lunch break. Or even after your workout at the park. Now you have enjoyed a great workout and have the rest of your day to enjoy your family, friends, run errands and all of the things that you need to take care of as your day winds down.
Think positive, think big, no excuses and your mind will kick in and find creative ways to achieve any goal that you have set forth. Have a great day. Until next time.
Thank you for stopping in
Team SuperiorPhysiquesbyD
"D" Franklin
Monday, November 19, 2012
Saturday, November 10, 2012
How can I reach my physical goals with limited assets
Ahh "D", There are so many reasons of why I am unable to reach my goals. I can't afford those healthy food choices. I can't afford a gym membership. I don't have time to go to the gym. I don't have time to cook my meals. My family and my children don't like healthy food choices. Etc.
Well let me see if I can assist you with some of these issues. First how you think is the key to your success in anything that you set out to achieve. If you think mediocre or small, then your achievements will be small. How you think of yourself will be how you accomplish or do not accomlish your goals. What you perceive in your thoughts will be the outcome. Creative thinking is the key to your success. Do not limit your success with the word can't. Or any negative words for that fact. If you choose to and think outside of your normal thinking, your mind will find creative ways to your success.
Now how many of us go out to eat most of our meals. Or stop by the drive through. Oh it is just the 99 cent value meal. Yes, but how often do you really only spend 99 cents. Now you have say a family of four. Each spending 99 cents twice per day for seven days. That is about 28 dollars or a little more with tax. 120 dollars in a month give or take. Now that is only two meals. Now let us include lunch out. With just yourself, average maybe 20 dollars times five for the work week. That is 100 for the week. Now times four weeks. That is now 400. Ok let's stop there. Now we are at 500 for the month on food out per say. Of course just roundig out numbers here. That does not include the rest of the family eating out as well if you have one.
Well you can take that 500 and shop in bulk at Sams, Costcos or whatever bulk store that you may have in your town. Chicken breast in bulk, Tuna, Brown rice, potatos, eggs, veggies, fruit, etc and have food for a few weeks or so. Now you can take that off day from work and cook most of your meats and staples for the week, put in containers for work and dinner can be cooked each day for you and your family. Veggies usually you will have to cook daily. It also gives you quality time with your family and teaches your children how to eat with healthy choices. You lead by example. What you teach your child is usually what they will become used to and in turn will do and will practice themselves. It is much easier if everyone in the home is on the same nutrition plan and thought pattern. Now this does not negate the every now and then fun foods with the kids. Moderation and education is the key. Fresh fruits and veggies available for snacks for you and the kids in the home teaches food choices verses the chips, cookies, etc. Normally what is readily available in the kitchen is what will be eaten. Very rarily will you get up and go to the store to buy foods containing empty calories if the good choices are already available at home.
So lessen your internet, tv, telephone time and make more time for your nutrition and family time. Just a few minutes here and there and you will be amazed at how much spare time you will find. Change your thinking to what you can do and not what you can not do and your mind will find creative ways to acieve anything.
Catch my next blog on how to achieve your physical goals without a gym membership.
Love from Team SuperiorPhysiquesbyD
"D" Franklin
Well let me see if I can assist you with some of these issues. First how you think is the key to your success in anything that you set out to achieve. If you think mediocre or small, then your achievements will be small. How you think of yourself will be how you accomplish or do not accomlish your goals. What you perceive in your thoughts will be the outcome. Creative thinking is the key to your success. Do not limit your success with the word can't. Or any negative words for that fact. If you choose to and think outside of your normal thinking, your mind will find creative ways to your success.
Now how many of us go out to eat most of our meals. Or stop by the drive through. Oh it is just the 99 cent value meal. Yes, but how often do you really only spend 99 cents. Now you have say a family of four. Each spending 99 cents twice per day for seven days. That is about 28 dollars or a little more with tax. 120 dollars in a month give or take. Now that is only two meals. Now let us include lunch out. With just yourself, average maybe 20 dollars times five for the work week. That is 100 for the week. Now times four weeks. That is now 400. Ok let's stop there. Now we are at 500 for the month on food out per say. Of course just roundig out numbers here. That does not include the rest of the family eating out as well if you have one.
Well you can take that 500 and shop in bulk at Sams, Costcos or whatever bulk store that you may have in your town. Chicken breast in bulk, Tuna, Brown rice, potatos, eggs, veggies, fruit, etc and have food for a few weeks or so. Now you can take that off day from work and cook most of your meats and staples for the week, put in containers for work and dinner can be cooked each day for you and your family. Veggies usually you will have to cook daily. It also gives you quality time with your family and teaches your children how to eat with healthy choices. You lead by example. What you teach your child is usually what they will become used to and in turn will do and will practice themselves. It is much easier if everyone in the home is on the same nutrition plan and thought pattern. Now this does not negate the every now and then fun foods with the kids. Moderation and education is the key. Fresh fruits and veggies available for snacks for you and the kids in the home teaches food choices verses the chips, cookies, etc. Normally what is readily available in the kitchen is what will be eaten. Very rarily will you get up and go to the store to buy foods containing empty calories if the good choices are already available at home.
So lessen your internet, tv, telephone time and make more time for your nutrition and family time. Just a few minutes here and there and you will be amazed at how much spare time you will find. Change your thinking to what you can do and not what you can not do and your mind will find creative ways to acieve anything.
Catch my next blog on how to achieve your physical goals without a gym membership.
Love from Team SuperiorPhysiquesbyD
"D" Franklin
Thursday, November 1, 2012
Holiday Nutrition Tips
The holidays are fast approaching. How can we enjoy the parties, friends, food, drinks. Well here are just a few tips that just may help in that dilema. If you know what date your event is, stay on your lifestyle nutrition plan up until that date. The day of your event, eat your scheduled meals as usual but in a little smaller portions. Eat a small meal right before attending your event. Cut your complex carbohydrate intake a little more than usual in your meals on your event day.
Now when you attend your event you can still partake in the meal. Just remember your portion sizes. Make good food choices even at your event. Put more veggies on your plate than stuffing and the other goodies. Make sure to drink a glass of water before your meal as well. Moderation is your key and still be able to enjoy.
When choosing your deserts, moderation again as well. Also try and choose sweet potato, pumpkin pie instead of your cream, fruit and nuget pies. Choose angel food cake topped with fresh berries or fruit salad instead of some of the other choices in cakes. Choose your oatmeal cookies over the sugar cookies. But if you just have to have that fudge, brownies, etc., keep it to a single serving size.
Now let's talk about alcohol choices. Choose red wine if available. Try and refrain from sweet mixed drinks. If you drink alcohol, try and mix with water, ice.
When your event is over, the next day, return to your lifestyle eating program, back to your training and this will aid you in keeping those unwanted holiday pounds at bay. I hope that these tips help you to still be able to enjoy your holiday events and stay on your lifestyle program. Until next time. HAPPY HOLIDAYS.
Sincerely
"D" Franklin and the SuperiorPhysiques Team
Monday, October 29, 2012
Nutrition tips while deployed
Good afternoon everyone. Now let's see. I get the question quite often from deployed soldiers of how to make sound nutrition choices from the foods provided in the chow halls. Well depending on where you are deployed will determine what you have available to choose from.
First I suggest to not miss breakfast. Most chow halls offer boiled eggs, eggs cooked by your choice, turkey and or chicken sausage. They also often offer Kashi cereals, whole grain cereals. And a vast variety of fresh fruits. If that chow halls offers to go plates, eat your meal and take a second meal with you for your mid-morning snack.
The same can be said for lunch and dinner as for to-go plates. While at both lunch and dinner, if baked chicken or fish is available, this would be a very good choice. Steamed veggies if they are provided and a complex carbohydrate. Most DFACS also have a salad bar and sandwhich bar. Tuna packed in water is usually available at the salad bar. The more colorful your plate, the healthiers. So include your fresh salad when available. Be aware of serving sizs and condiments and the ingredients that you add to your salads.
You can also have a friend or family member send you microwavable brown rice, low fat salad dressings, tuna, canned chicken, canned turkey, whole wheat pita pockets etc.
Now back to the chow hall. Usually tea, crystal light is also available. Be careful and not consume great amounts of energy drinks, gatorade, etc. Keep your water intake high. Yes I know for those DFACS that have the plethora of deserts and ice cream. Hey "D" what about that. Well the occassional treat once per week in moderation will be just fine. For any or your nutritional questions or topics that you have on your mind and would like to see my blog about. Send me a shout on facebook and I will be more than happy toblog about it. Until next time. Have a most wonderful day.
"D" and the Team at Superior Physiques
First I suggest to not miss breakfast. Most chow halls offer boiled eggs, eggs cooked by your choice, turkey and or chicken sausage. They also often offer Kashi cereals, whole grain cereals. And a vast variety of fresh fruits. If that chow halls offers to go plates, eat your meal and take a second meal with you for your mid-morning snack.
The same can be said for lunch and dinner as for to-go plates. While at both lunch and dinner, if baked chicken or fish is available, this would be a very good choice. Steamed veggies if they are provided and a complex carbohydrate. Most DFACS also have a salad bar and sandwhich bar. Tuna packed in water is usually available at the salad bar. The more colorful your plate, the healthiers. So include your fresh salad when available. Be aware of serving sizs and condiments and the ingredients that you add to your salads.
You can also have a friend or family member send you microwavable brown rice, low fat salad dressings, tuna, canned chicken, canned turkey, whole wheat pita pockets etc.
Now back to the chow hall. Usually tea, crystal light is also available. Be careful and not consume great amounts of energy drinks, gatorade, etc. Keep your water intake high. Yes I know for those DFACS that have the plethora of deserts and ice cream. Hey "D" what about that. Well the occassional treat once per week in moderation will be just fine. For any or your nutritional questions or topics that you have on your mind and would like to see my blog about. Send me a shout on facebook and I will be more than happy toblog about it. Until next time. Have a most wonderful day.
"D" and the Team at Superior Physiques
Saturday, December 11, 2010
Managing Stress
Let's talk a little about a few things that cause us stress especially during this time of the year which is the holiday season. It may be a plethora of things that cause us stress. Living arrangements, weight management, relationships, finances, employer, family, illness of yourself or loved a one, bills and a host of obligations. In this day and time, the deployment of a loved one to another country and or war zon, especially during the holidays. Now how does this stress affect our bodies. It affects our bodies in a host of ways. Stress causes cortisol to be released in the system. Thit may lead to heart disease, stroke, hypertension, weight gain, and a host of other possible medical issues.
So how do we relieve stress. Actually, those stress relievers are up to each individual and what is beneficial for that individuals body. Weight management, biking, running, yoga, music, a brisk walk that elevates your heart rate within your target heart rate, swimming, weight training, etc. But we must be aware that any activity that becomes obsessive can become very stressful on the body as well.
Let's talk a little about weight management, one intitiy of relieving stress. Now we know that nutrition plays an enormous role in our weight management along with excercise. Do I have to count calories to lose weight you may ask. Well just keep in mind that your output must exceed your input. Cutting 500 calories per day will lead to weight loss of approximately one to one and a half pounds per week. It takes an approximate 3500 calories per week to burn one pound. We also have to be mindful of portion sizes when preparing and consuming meals.
Now this 500 calorie deficit can be accomplished in more than one way. You can use that 500 calories by increasing your activity and or cutting 500 calories from your intake. Eating three small meals with two snacks is a great start. Breakfast like a king, lunch like a queen, dinner like a pauper with two small snacks in between. Also keep in mind that being fit does not necessarily mean that you are healthy and stress free. Being healthy means mentally, spiritually, as well as physically fit. So how do you know if you are both healthy and fit? My suggestion would be to see your physician and have a physical and complete blood work completed. So taking care of all of these entities contributes drastically to your health and less stress.
So let's get started today and relieve the stress. Oh and not to mention meditation and laughter as often as possible are also great stress releases. I am always available by email to assist you in your life makeover. hardbodydf@yahoo.com. I look forward to hearing from you.
So how do we relieve stress. Actually, those stress relievers are up to each individual and what is beneficial for that individuals body. Weight management, biking, running, yoga, music, a brisk walk that elevates your heart rate within your target heart rate, swimming, weight training, etc. But we must be aware that any activity that becomes obsessive can become very stressful on the body as well.
Let's talk a little about weight management, one intitiy of relieving stress. Now we know that nutrition plays an enormous role in our weight management along with excercise. Do I have to count calories to lose weight you may ask. Well just keep in mind that your output must exceed your input. Cutting 500 calories per day will lead to weight loss of approximately one to one and a half pounds per week. It takes an approximate 3500 calories per week to burn one pound. We also have to be mindful of portion sizes when preparing and consuming meals.
Now this 500 calorie deficit can be accomplished in more than one way. You can use that 500 calories by increasing your activity and or cutting 500 calories from your intake. Eating three small meals with two snacks is a great start. Breakfast like a king, lunch like a queen, dinner like a pauper with two small snacks in between. Also keep in mind that being fit does not necessarily mean that you are healthy and stress free. Being healthy means mentally, spiritually, as well as physically fit. So how do you know if you are both healthy and fit? My suggestion would be to see your physician and have a physical and complete blood work completed. So taking care of all of these entities contributes drastically to your health and less stress.
So let's get started today and relieve the stress. Oh and not to mention meditation and laughter as often as possible are also great stress releases. I am always available by email to assist you in your life makeover. hardbodydf@yahoo.com. I look forward to hearing from you.
Sunday, June 13, 2010
Success Training w/ Nick Sarnicola of Visalus!!
Hello Superior Physique Champions! I wanted to share with you the information I received today from Nick Sarnicola/Founder of Visalus, to help empower you to achieve all of your dreams. You are presented with 2 great opportunities in your lifetime. The problem is you don't know if this is your first opportunity or your second. It is time for you to stop looking for something and start doing what it is you love. 
Today is about being apart of the solution, since January. this company has helped people loose over 2 million pounds. This company has the fastest growing weight loss challenge in America.
1) From a health perspective - This challenge will help you loose weight and feel great
2) Be a part of the financial solution. Solutions start with action. They don't start with thinking about it.
If you want to be apart of this great opportunity to help people achieve their health and wellness and financial goals, visit www.hardbody.bodybyvi.com and call 888-228-1007.
Sincerely,
"D"
Thursday, June 10, 2010
My Tribute to the Troops
As the crowd was silenced by the announcement of my name, I took my Attention At Arms pose in the center of the stage. ACU's were what adorned my physique. The voice across the
auditorium said, "This performance is dedicated to all of our fallen and currently serving women & men of thee United States Army, Marine Corp, Navy, Air Force, & Coast Guard. A special thank you goes out to the 302nd MP Company 11th Brigade out of Grand Prairie, TX for bringing D. Franklin back to US soil safely! At ease soldier......" I dropped my salute and ran off stage to come back on with my army green guest posing suit. The music of Rihanna 'Rude Boy' filled the room. As I took each pose, I put my heart and soul into my performance. This guest posing was dedicated to the people whom allow us to stay safe every single day. It was my honor to give you a simple reminder of why we remain free. The people who sacrifice. The lives that have been lost.There is not a word in the English dictionary that I can use to describe how thankful I am to everyone who attended the show and everyone who offered kind words of encouragement. Thank you all. It is my prayer that I'll be able to share this performance with you again on another stage.
"Hooah!"
All promoters who are interested in booking, please contact:
PEAK Marketing Group
(888) 228-1007
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