Grab a Neuro And Finish the Work Day Strong

Are you the type of person who is self-motivated or needs caffeine to tackle the day?

I am a combination of both. Working long hours takes a toll on my body. I try to stay “fueled” by eating portioned out homemade meals, exercise, and limiting my consumption of sugar.

What keeps you moving throughout the day?

A healthy lifestyle has many benefits. No one is perfect and I know it’s hard to find good supplements to help with our individual goals.

My goals are to take in less sugar, limit my caffeine after 10am, sleep well, and increase natural energy sources. All this means I love muti-vitamins, snacking on fruits, vegetables, and nuts are some of the ways to give my body a natural boost of energy.

One of my favorite fruit drinks is Bolthouse Farms “Blue Goodness”. It is a combination of blueberries, blackberries, apples, and banana. The blended mix gives me antioxidant power to fight my allergies and an alternative to caffeine.

I might have scared a bunch of you off by suggesting that favorite healthy sources are vitamins, fruits, and veggies. When I need something different and need a pep in my step, I go to neuro drinks.

Neuro - RTC

Source credit: Neuro on Twitter  |  Words: RTC

If you like lightly carbonated water and more flavor than a soda can give you, then try Neuro. I have the “Sonic” and “Daily Immunity” in my house at all times. The “Sonic” is 35 calories and tastes like a fruit soft drink. It is equivalent to one cup of coffee (in terms of energy it gives you) without the crash and jitters.

What sources do you use to get you through the day?

If you LIKE my business page on Facebook, you will see a common thing happening on Fridays I call a “Friday Focus”. The topic varies by what you suggest or what comes to mind. My goal is to help YOU, the reader, to take away something valuable than you may not have considered before. If you want to contribute to an upcoming Friday Focus, please leave me a comment and we can make it happen. 

10 Ways to get a Migraine

In between car shopping because my car broke down, graduating in the beginning of this month, getting ready for Christmas, and juggling a new work/life schedule I have been getting frequent migraines. This time of year should be the time of year to actually slow down and spend quality time with family and friends, but I have noticed it only seems to get busier for many reasons.

I have noticed a few “commonalities” of what might be causing my severe headaches and decided to see if my experience can help you. Instead of writing a “how-to” get rid of the painful headaches, I decided to use humor to try to prevent them and to be aware of what may have caused them. Afterall, humor generates laughter and laughter is the best medicine. 


  1. Get less sleep than you normally do. Your body is a machine.
  2. Drink more caffeine. Your body will think it is flavored water.
  3. If you follow #1 and #2, dehydration will be the last thing on your mind.
  4. Sleep in late to catch up on sleep. 4 hours of sleep last night + 2 hour nap = 6 hours of sleep.
  5. Running on-the-go without any sufficient rest is for chumps.
  6. Exercise, who has time for it? You sure don’t—keep going.
  7. Are you working in a demanding job that requires your mental and physical efforts to be used 24/7? Robots might start asking you for a operator’s manual. 
  8. Do you have “irritants” in your home or work environment? (e.g. dust, annoying people, loud and frequent changes in noise and lighting) Just put on headphones and the maid will dust and clean for you.
  9. Are you caught in heavy traffic? Turn the music up louder and tell Facebook how annoyed you are right now.
  10. Are you craving sweets and heavy carbs? Eating them to make you feel better so don’t worry, be happy.

Journals & Healthy Lifestyle Change = Success

A few of my friends has been asking me to help with them their new diets, and I am writing this to share what has worked for me. I started a new “life style change” in January at a gym in Orange Park. My friend, Jason Woodard and B-Fit has taught me a lot about truly being healthy and what has worked to help keep me there.

  • Journalling to Success

By keeping a journal of your workouts, I want you to physically see what works for you when you work out and see what you’re putting into your body in a food log. This means two journals:  one for workouts and one for food intake. This might sound difficult, but trust me I am here to help you get the results you want!

When it comes to journaling,

  • Pay attention to nutrition labels.

Watch the serving sizes as they can be tricky. If you happen to eat more than one serving, write it down! Be honest with yourself so you know what areas you need to focus on. Start with the serving size and the calories per serving. Remember the Daily Value amount is a percentage of your day where 5% or less is low and 20% or more is high for a meal. Limit your fat (saturated, trans, unsat), cholesterol, and sodium intake. Your potassium, fiber, and vitamins should be plentiful. The carbohydrates are tricky. For a low-carb watcher, maintain about 20g per meal and match it with at least 20g protein. Limit your sugar intake for it only fills you temporarily.

Did you know?:  Take your carbohydrate MINUS your dietary fiber = net carbs (what’s left over to be digestive into energy). Protein takes that energy and sustain it (with the proper foods) in a glycemic effect allowing it to digest slowly by keeping you fuller longer.

  • Hydrate, hydrate, hydrate!

If you aren’t drinking at least 64 fluid ounces of water a day, then you are probably dehydrated and don’t even know it. Drinking plenty of water helps your muscles recover quicker. Water replenishes what we sweat out after a wicked workout. Treat yourself right and nourish it properly. For every cup of caffeine (e.g. coffee, tea, soda), you should drink about two cups of water to replenish because these drinks actually dehydrate you. If you cannot fathom drinking all that water from the get-go, try adding frozen or frozen fruit for something naturally sweeter. If you must, add Crystal Light in moderation.

  • Performance Results.

When you come in and work out, work your butt off and write down what you did to remind yourself you did it! This builds confidence and a chance to improve and get better. Ask a trainer for techniques that cater to your fitness and physical level. The key is to track your progress over time at your pace. If you are struggling with a certain workout, write what worked for you and what’s hard to do. Be honest with yourself and watch your progress as you try again next time. Some people count pounds while some count inches, I say the BMI is a better indicator.

However, if you like to watch the pounds I recommend weighing yourself the same time every day in the same state because our weight can fluxuate throughout the day and week. If you are measuring your body, remember inches can vary on the body type. In the long run, inches will come off but don’t get discouraged if you didn’t lose as much as you think you should have.

If you have any further questions, ask my friend Jason at

Like us on FaceBook:  B-Fit Personal Training Centers for more great tips and recipes!