What have I been up to

It has been some time since my last post as I have been swamped. A little recap of some of the changes on KeySupplements.com

I have split up Optimum Nutrition and Universal Nutrition as they were just to many products and it was difficult to find a product. By putting the products in different categories it makes it much easier to find the product I am looking for.

I would take an order for a customer and I would have a hard time myself finding the product among the long list so I know it was hard for a person that has never been on our site. I think the time spent putting the products in different
categories is well worth thee time invested.

I have added some new supplement lines so be sure and take a look as the list was just getting to long to put on all the pages so I just stared adding all the new ones on new page.

I have added the buysafe option were you can insure the package from loss, damage or non delivery, and along with that an eprivacy policy to let all our customers know we are serious about protecting your privacy.

This has taken some time but well worth the effort.

Jan and I have started hitting the gym again on a regular basis and it feels good to get back to working out. More on this soon.

I have as well built from the ground up my first site for a Sister in Christ. She teaches English to Adults and Children ESL around the world so I am very happy I could be a part in her advancement of the Good News through her effort to help teach and spread God's word by teaching English.

Small note on something kind of funny most folks that know me know I kind of lack good English, spelling, grammar and about everything else there is you can associated with proper grammar, so when we were building the site she would send me text to add to different pages. She would send it in word so I had to copy it to notepad then to the site and then add the line breaks. Well I am SEO and all SEO (Search Engine Optimization) so I would change little things here and there to make it more friendly to Google. Latter on in the build she asked me how all those changes got in the pages as she thought it was they way it was being sent to me, I proudly said it was me I did it for SEO purposes, well that was the wrong thing to say she informed me this was an English site and it had to be proper
grammar. I haven't changed nothing since. It is was kinda funny me doing an English site....(:>)

Mo latter gotta get back to wok

The Key is Intensity

The Key is Intensity

I have been hanging around Gyms for about 27 years. The one thing that I notice above everything, no its not form or how much weight they are lifting. It is the intensity and flow of a training session. There is no better feeling when you are leaving the gym, than the fact that you left nothing in the gym. In other words, you poured everything you had into your workout. The late Mike Mentzer once gave a formula for a workout, “intensity x density=immensity. Mike’s philosophy was very intense/heavy short training segments. I am not a big on the heavy part, but short and intense is not a bad philosophy. Google Mike Mentzer and read some of his training concepts, he really had some great training ideals that worked. I know we have all had those workouts that we start like we had been shot out of a cannon, only to end the session sluggish and with no intensity. The first step to eliminate or at least reduce these type of workouts, is to problem solve it.

Possible cause for lack of luster workouts

1. Lack of sleep: Do I really have to explain how important this one is. RECOVERY, RECOVERY
2. Pour nutrition: Junk in-Junk out, Diet is at least 60% of the whole equation. There has been a lot written on this subject. I personally keep it simple high protein, medium carbohydrate intake, sugar to minimum, fats to a minimum.

3. Pre-workout prep i.e. (energy drink, No2) my favorite is Endorush, No explode. Preferably something with No2 as a key ingredient, this is really important!
4. Too much time between sets (big no, no) 1:30 Max. This will really affect your flow. Remember your muscles will recover apprimately 80% within 45 seconds.
5. Lack of Concentration: One word (MP3), people will be less likely to start up a conversation with you when you have a head set on. Listen to music that will make you aggressive. Bring your water; going to a water cooler can kill your momentum, no cell phones (a no brainier).
6. NO Plan: Have a strategy of how you plan to attack the muscle group you are going to work. Examples: Low reps/heavy weight, type of exercises, work to failure, etc. You may have to use a cheat sheet for a while. Don’t get caught up in documenting your workouts. The data is not going to make you any bigger; the mirror is your best judge of how you are progressing.
7. Attitude: You have to get your self pumped up mentally for your up and coming workout. Your mind will give up long before your body will. Push yourself mentally to the next level of intensity. Without intensity, you are going to just be another Want-A-Be, “talking the talk but not walking the walk”.

Whatever type of workout strategy you try; the flow and intensity is always going to be the key ingredient. I think if you use some of the problem solving methods above. Your workouts will be shorter due to efficiency, more effective do to the diet, rest, attitude etc. In most cases you should be able to work a large body party in 30 minutes or less, and small body part in 15 minutes or less. An hour of intense weight training is going to be more than enough, for most of us mortals. If you have never trained at a high intensity, find the gal or guy that sets the standard for intensity in your gym. Be bold and ask if you could train with them on occasion. If they have any class at all, they should be honored, and accept your request. There is no way to know what it feels like to walk on a bed of fire hot rocks unless you do it yourself. If getting a great physique was easy, there would be gyms on every street corner.

I am sure some of you out there could add to my list above. Feel free to send in your own topics that you think could cause a lack of luster workout and we will post them with this article.


Sam Meadows
AKA: The Legend

It will PUMP you UP!

I have tried NO-Xplode,I have tried Supercharge, I have tried Gakic,I have tried NO-Shotgun.But by far the best pre-workout supplement I've used is....... Super Pump 250 by Gaspari Nutrition.I have never had a supplement that kept my PUMP for hours!Not only does it work effectively,it also tastes like Kool-Aid!To get the full effect of Super Pump 250,you need to be sure you're consuming plenty of water,cut out your caffines,and take on an empty stomach.All you got to do is mix 1-3 scoops in 8-12 oz. glass of cold water and you'll be ready for an unbelievable workout.Like they say,"once you train with it,you'll never train without it."

Grade: A
Pump: A
Taste: A

My Oprah Light Bulb Moment !

I went to an 82 year old Internal Medicine physician about my arthritis and he gave me a thorough 2 hour checkup! He told me that one time he wanted to build a rock wall in his front yard and went to Northern Arkansas in his small pick up truck to get some rock. He told me that his truck was loaded down with rocks and on the way home the axel broke and the tires blew out. He then said " Now Jan..the same is true for your body..you have too much weight on your body and it is starting to break down bit by bit just like my truck did." "You have arthritis in every joint in your body and you will probably get diabetes soon if you don't get your weight under control."
When I left the Drs. office I couldn't believe he told me that! No Doctor had ever told me to take control of my weight! I liked this Dr.! He was straightforward and threw no punches! And you know what..he gave me the kick in the rear that I needed!
So.. just as most alcoholics need to hit rock bottom before they admit they have a problem the same is true for most folks who are obese.(imho)(in my humble opinion)Do any of these lightbulb moments sound familiar????
a kid says " Look at that fat lady mama !", asking a stewardess for a seatbelt extender because the regular one won't go around your waist",having your child say" Walk behind me mama..I don't want anyone to know you are my mama",or your husband telling you you don't excite him anymore, or maybe it's ..you are to big to ride the rides at the fair with your child. It could be hearing from the doctor that you have a heart problem,diabetes or another medical problem and will will probably not live long . Maybe it is not being able to find anything cute to wear because youy have to shop in the Plus department, or... you have no energy to perform your daily tasks. Maybe you can't tie your shoes because your belly is in the way.
So what is your LIGHTBULB Moment? Please write to me and share it with our readers. This is the first step for anyone who is Obese and that is: Admitting you have a problem.

Stay tuned to the next step. GOAL SETTING
Remember.. you are not alone ! Love ya, Jan

My Diet, Weight Loss Journey

Hi!
My name is Jan and I want to share a little background info with you. I was an athlete and coach most of my career. I was fit and had a low to average body fat % that is...until I hit the age of 40 and had a complete hysterectomy. When that happened my hormones went out of whack and my metabolism became sluggish. I also quit the 25 year nasty habit of smoking and gained 50 lbs .Through the years I became familiar with almost every diet and with a degree in health I knew what I needed to do more than the average person as I have been in the health busines for 20 years. But KNOWING and DOING are two different things. One thing I knew I needed was ACCOUNTABILITY so I signed up for WEIGHTWATCHERS at the age of 53. I signed up in Sept. 2007,weighed in, recorded my measurements and body fat, got a gym membership and workout partner, and started my weekly trek to weightwatchers for weekly meetings to weigh in receive tools and recipes for success. This is just what I needed! Knowing that I would weigh in every week had me thinking twice about doing a sneak drive by the Burger King window. Burgers & fries are one of my food addictions. Most of my adult life Iusually ate very healthy at home but being married to a health gistapo he was finding out where I hid my secret stash of snacks.(under the bed,in my nightstand) So..as a FOOD ADDICT I compare my problem to an alcoholic so I find the weekly Weightwatcher meetings similar to an AA meeting. There I find ,of course; accountability but I find a common bond with other folks who share my same struggle and that is comforting and supportive to me. I also like the recognition when a lb. is lost and encouragement when a lb. is gained. I love to cook and look forward to cooking a new recipe!
Since I started my JOURNEY to being the best ME that I can be I will sum up my progress from Sept. to now and then occasionally blog updates.
Sept. 2007

height 5'10"
weight 260
body fat % 46
size 20 pants

Dec. 2007
weight 234
42% bf
size 16 pants
22 inches lost

I have been sick with a staph infection , flu, and bronchitis since December and have not been working out regularly. I realize there will always be bumps in the road BUT I will remain optimistic about achieving my goals which are:

to weigh around 180 lbs.
wear size 12
to have approximately 23% bf
to have ENERGY
and to get my diabetes ,COPD and arthritis under control
and or completely eliminated.
to have confidence in my appearance
to have the opportunity to help others who struggle with obesity


I hope that in reading my blog you will find encouragement in your journey to BEING the BEST you can be! love ya! Jan