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What every black man over 40 should know about health and fitness

August 27, 2021 by Daren Thompson
What every black man over 40 should know about health and fitness

Introduction

Ahh… life after 40! A stabbing back pain that won’t go away, constant fatigue coming from that night out you had two weeks ago or you know life, knees that make a weird sound every time you climb up the stairs… What a time to be alive!

Ok, all jokes aside. Life after 40 should be exciting! It’s a time where you kind of have figured out life and know yourself better. I know this is not the case for everyone, but it should be exciting nonetheless.

I also know that life after 40 brings a lot of pressure, uncertainty and doubts. Especially for black men, who are always expected to provide for their family and never complain or explore issues such as their mental health and self-image.

I have written this blog in order to help everyone, explore new things in life. Whether it’s adapting a new workout routine or starting to practice spiritual meditation. I also discuss the stigma black men are constantly followed by, what types of food they should include in their diet and how to change the narrative when it comes to the lack of education and communication they experience concerning their health or any issue they face on a daily basis.

Keep reading if you want to know more on what every black man over 40 should know about health and fitness!

Executive Summary

‘What every black man over 40 should know about health and fitness’, is a blog post concerning the habits, exercises, meals and more every black man over forty should adapt to.

This blog post is not only about these, I also dive into issues that black men face every day and the lack of education and communication they experience when dealing with them. How it affects their physical and mental health, and finally destroying that unhealthy stigma of how their life is supposed to turn out.

Life after 40 should be exciting for everyone, and black men should experience it! Let’s change the narrative together!

Outline

  • Introduction
  • Executive Summary
  • Outline
  • 9 Healthy habits you should adapt after reaching your 40s
  • What is BMI (Body Mass Index) and why is it important for you to know it
  • Why exercising more, directly contributes to a stronger and healthier immune system?
  • Mistakes men make after turning 40
  • Black men and the lack of health education resources
  • Best foods for black men after the age of 40
  • Self-care for black men: Destroying the stigma
  • Spiritual meditation for beginners
  • Top tips for exercise beginners
  • The truth about dietary supplements for men over 40
  • Maintaining a high libido for men after the age of 40
  • Transformation by Design!

9 Healthy habits you should adapt after reaching your 40s

Finally 40! The big 4-0. This is definitely a time to shine for you, isn’t it? A moment in life where you have all figured out… Ok well, this is not the case for everyone. However, it’s a certain age where you think you know yourself better and you’re kind of set in your own ways. You know what you like and don’t like, you have accepted that some habits you’ve adapted along the way may be good and some of them may not be, to be honest.

Nonetheless, your 40s is also a time where your body goes through significant changes, and it would be better for some of those bad habits to be lost along the way and instead adapt some great new ones. If you want to lead a healthy, happy life from here on out, I suggest you take note of these 9 habits you should adapt as you turn 40.

Time to deal with your bad habits

The time has come… for you to confront all your bad habits and take action. You probably think there’s no turning back now. Your bad habits are deeply ingrained by the time you’re 40 and that’s it. Nevertheless, you’re also at a stage in life where you completely understand the damage and how bad they are affecting your body and mind.

Turning 40 is the perfect opportunity for you to reevaluate all these behaviors and kick all those habits out of the door. First step is to identify the triggers that lead you to that particular bad habitual behavior you cannot seem to get rid of. Is it that bad? Is it destroying your body? Is it ruining relationships you deeply cherish?

If that is the case, then focus on what you want to change specifically and always look out for support. Find support in people that will help you grow and let go of those that contribute to your habit.

Prioritize your health

The rates of being at risk regarding chronic diseases increase as we age overtime. So consider your 40th birthday as a time to schedule all those annual or semi-annual check-ups with your doctor. This is in no way to scare you, but to make you realize that your health should be your priority. Especially at 40, when diseases such as diabetes, cholesterol and hypertension are at a higher risk and can be easily detected through routine check-ups. Thus, preventing them from developing any further.

Lead an active lifestyle

You might have realized already, but your metabolism goes through significant changes after your 40s. Your body is wasting more energy, faster than usual and you might feel tired quicker than you used to. Staying fit in your 40s is definitely a must. Exercising regularly should become the new norm for you and become part of your daily routine.

Your active style of living can start from those easy cardio exercises you can do at home, to jogging through the nearest park in your neighborhood or finding a sport you’re passionate about. Or if you want to amp it up a bit then take the wellness test I have created on my website and subscribe to get your full, personalized training plan.

Take care of the food you put into your body

Leading an active lifestyle is not enough if you want to enter your 40s by being healthy. The food that you put into your body is extremely important. According to research, 80% of your immunity is in your stomach.

Choose what you eat carefully, nonetheless there are some foods that I recommend for everyone to incorporate into their diet. Nuts are a good source of healthy nutrition. If you are struggling with losing weight then a daily serving of nuts will make you feel full without the feeling of overdoing it. Berries are also a great way to snack without feeling unhealthy, and can be a great substitute if you are really craving dessert.

However, at the end of the day. every body type is different and what works for you might not be working for somebody else. Therefore, if you want to take serious care of your nutrition, this is the perfect time for you to become a member of my meal plan, where you can be provided with a dietary plan carefully crafted by me and my team.

Have a personalized fitness regimen

I have mentioned before that having an active lifestyle is very important when it comes to your health. As every person is unique, so is their body. Therefore, when you reach your 40s you already know what works for you and what doesn’t. Having a training program that fits your exact body needs is what will change your life forever.

Good nutrition and exercise is the foundation of good health. These two also show the dedication and the love you’re showing to your body. The most successful people in the world make fitness a priority no matter how busy they are. If you want a helping hand in starting your fitness journey, then make sure to subscribe to my plan and get your customized training program.

Surround yourself with positive people

It’s extremely important to surround yourself with people that make you happy, allow you to grow and learn new things from. According to research, negativity is very contagious. That is why, sometimes when you’re spending time with people that constantly complain, you feel like they are sucking the energy out of you. You might not be realizing it at the moment, but that has deep affects on your mental health.

As far as your emotional and mental being is concerned, making plans and spending time with uplifting people is the right way to go.

Meditate

Meditation has come more prominent in our lives as more and more people online talk openly about their spiritual meditation journeys. Why do so many people turn to it as a way to ‘stay sane’ and deal with their past traumas?

Doctors all over the world recommend meditation and guided breathing exercises as one of the healthiest and stress-relieving habits out there. Nevertheless, don’t expect your stress to fly away with a 15-minute meditation séance. Choosing the right people to guide you through it is very important.

Meditation has personally helped me clear my mind and focus on the things that are deeply important to me. If you want to experience the same then I have some really good news for you. If you become a member of the Daren Thompson circle, I will help you find your peace and tranquility through guided meditation. Together, we will get rid of those negative thoughts forever.

Drink a lot of water

This might look like a given, however some people need to be reminded to drink water daily. Do you want clearer skin? Drink water. Have issues digesting food? Drink more water. Want to lose weight? Drink water. Water is the magic potion that makes all the bad things go away.

Take time for yourself

No matter the stage of life we’re in, sometimes we are extremely focused on what the future has reserved for us, that we completely forget to live for in the now. Take time for yourself and do the things you’ve always wanted to do. Revisiting a hobby you didn’t have time to do before, try something new and exciting, set aside some time for meditation and focusing on your inner light.

Small things like these, are those things that will make you appreciate your life more. Take care of your wellbeing. You’re 40! It is time to conquer the world!

What is BMI (Body Mass index) and why is it important for you to know it

Your Body Mass Index is a measurement that shows the ratio of your weight and height. It’s a good way to let you know whether your weight is in a healthy proportion to your height. Your BMI is also a good indicator of any health risks you may face in the future if the ratio is showing doesn’t look healthy enough.

How to calculate your BMI?

The Body Mass Index is calculated by dividing your weight (in kg) by your height (in meters). The BMI is better suited for adults and an increase in their BMI ratio is a direct indicator of an increase in body fat.

The World Health Organization defines BMI’s classification of being underweight, healthy weight, overweight and obese as the below calculations:

  • BMI under 18.5kg/m2 – considered underweight
  • BMI to 24.9kg/m2 – healthy weight
  • 25.0 to 29.9kg/m2 – overweight
  • Over 30kg/m2 – you are considered obese

Calculating your BMI is pretty easy as it is shown above. However, is it really useful? Does it cover all body types? The BMI shows whether the fat in your body increases or decreases, but it doesn’t show where it is distributed. How accurate is it? Jump to the next section to find out more.

Is BMI a useful measure of health?

BMI is a very useful tool when it comes to indicating whether the ratio of your weight to your height is healthy or not, however it does not show the distribution of fat on your body.

It is useful to know your Body Mass Index, nonetheless it’s not a measurement that will determine all your health risks. The issue with BMI is that all their weight and height ratio standards are all largely based on white populations.

Body compositions vary by race and ethnic group, meaning that BMI can indicate and predict health issues and status among people who are white. BMI is much less accurate when it comes to people that belong in other racial and ethnic groups.

So why abide by the calculations of a measurement tool that doesn’t even take our body types into consideration? The BMI is a good starting point to better understand where you’re at health wise.

Therefore, I have created a wellness test for all black men body types for you to take and based on that you will be able to know how much weight you need to lose, where and how. Customized dietary plans and exercise are created to fit each and every body need.

Why exercising more, directly contributes to a stronger and healthier immune system?

Exercising is good for every part of your body, including your mind. It helps you release chemicals that make you feel good and happy. There are five reasons that I always mention when it comes to the importance and the effect exercising has on your body:

Good for your muscles and bones

Exercising and training daily it’s not just about losing weight. It’s also about building a stronger immunity system and maintaining strong muscles and bones. To go a little bit more further into details and technical, there’s a good reason why exercising is a great way for you to build strong, enduring muscles.

Doing exercises and training in general has the ability to release hormones that promote and in a way encourage your muscles to absorb amino acids easier and quicker than when you’re staying put. Absorbing amino acids helps your muscles grow stronger and thus prevents our bodies, as we age, to lose muscle mass and function. Both leading to serious risk of injury.

As we age, our bodies tend to work a little bit slower, therefore it is our duty to increase our exercise intake and muscle building in order to help it stay strong.

Increases energy levels

This is not just something I am pointing out or something that fitness people just throw out there. It is actually proven by research, that regular exercise reduces the feeling of fatigue and can work as a true energy booster, especially for people who suffer from medical conditions that have refrained them from leading normal lives.

Regular exercising can really be a lifesaver for people who suffer from Chronic Fatigue Syndrome (CFS) or other serious illnesses. At times, when people are fatigued, the last thing in their mind is to start exercising. However, with a little bit of effort, just being a little bit more active will help you significantly have more energy during the day. Trust me in this.

Nevertheless, if you find it extremely difficult to start exercising and you need a push, then that’s why I am here. Head over to my website and take the wellness test to find out more about your body. If you want to take a step further, then subscribe to my plan and I will provide you with a customized training and dietary program.

Reduces Risks of chronic diseases

In the paragraph above, I explained why exercising beats fatigue and it is really helpful for people who suffer from fatigue because of their illness. Moreover, exercising even helps prevent  you from developing any kind of chronic diseases.

According to research, exercising regularly improves heart health and body composition in general. It’s also a great way to decrease blood pressure and your cholesterol levels. On the other hand, not exercising enough, increases body fat and puts you at direct risk of type 2 diabetes and heart disease.

If you want to save yourself a drive at the hospital, then this is your sign to start training now.

Improves brain function and memory

All these benefits coming from exercising seem too good to be true, right? Here’s some more. When you are exercising your heart rate increases, thus promoting heavy blood flow and oxygen directly to your brain. Plus, because of the ability exercising has in preventing you from developing chronic diseases, it gives a huge advantage to your brain functionality because it won’t be affected by the side effects these diseases have on your brain.

When you hit your 40s, there are a lot of changes happening in your brain structure and functionality. Therefore, regular physical activity is extremely important for you to keep your mind and body young for as long as you can.

Boosts sleep quality

This is definitely good news for all those who suffer from insomnia or any form of sleep deprivation. There is a simple explanation for this fact and a scientific one. The simple one is that the energy you spend while exercising has a way of stimulating the recuperative processes that happen during your sleep.

This fact is well backed up by research, saying that the increase in body temperature occurring while you’re exercising, drops during sleep, thus making you have a long, relaxing night. It is said that as you get older your sleep patterns tend to change and be affected by sleep disorders, so turning to any form of physical activity is a great way to beat this.

Mistakes men make after turning 40

Ok, this would have been a long, long section, but I decided to go with the seven most common mistakes men tend to make after turning 40. 40 is an age where you feel more comfortable with yourself and your choices. You feel more established in your professional and personal life. Or you feel like you are supposed to feel this way. The only way you can feel 100% free and secure in yourself is only after stopping yourself from falling into unhealthy, old habits and making the seven mistakes listed below.

Not being active enough

This shouldn’t come as a shock, especially after having read the previous section. The most concerning thing however, is that according to research, only 5% of American adults perform physical activity every day.

Obesity, heart disease, diabetes and strokes are highly impacted by people leading sedentary lives. It is recommended that adults over 40 especially, should perform 150 minutes of moderate exercise or 90 minutes of high intensity exercise per week.

Knowing how much my life has changed after starting exercising regularly, and practically saving my life from obesity related diseases, it’s something that I recommend everyone do. Therefore, all the personalized training plans I create for my subscribers’ circle, are made so that you reach the minutes of exercising per week, while having fun and staying away from any chronic diseases.

Ignoring chronic pain

Ignoring pain in general for men is something ingrained in us from the moment we were old enough to be told that ‘Men don’t cry’ or ‘Just rub some dirt on it’!

You feel pain for a reason. If it’s something that has been occurring for a while, chances are you do have a problem going on with your body and shouldn’t be ignoring it for any reason. If you have pain that doesn’t go away then it’s time for you to go to the doctor. Don’t ignore what your body is trying to tell you.

Not taking your mental health seriously

In the paragraph above, I talked about how men tend to ignore chronic pain, just because as men we’re taught to tough the pain out and not complain. The issue is that statistically men in general tend to ignore psychological pain even more than physical pain. And this is what makes your mental health deteriorate even more.

This has all to do with that toxic stigma men face. In order to look as a strong male figure and ‘macho’ you have to hide out every sort of pain you feel. However, the good thing is that times have changed. There’s a lot more information online and mental health has become a topic everyone wants to openly discuss about.

Nevertheless, it is true that this is not the case for everyone. There are still men that see their mental struggles as something personal and as something they have to go through alone. As if they aren’t manly enough if they ask for help.

Let me break it to you then! It is manly to ask for help! It is manly to be supported! It is manly to be true to yourself!

Ignoring your prostate health

As you have seen throughout this section concerning mistakes men over 40 make, the verb ignore has been mentioned a lot. However, it is unacceptable (at any age really) being in your 40s and ignoring your prostate health. Something that might lead to extremely difficult and serious things such as cancer.

Having regular checkups with your physician is what will save your health.

Being emotionally distant in their relationships

Being emotionally distant won’t do you any favors in terms of your mental health. Being emotionally distant is not just about you not expressing your feelings, it is also about you not acknowledging other people’s feelings. Especially the people you love the most. You’re 40 now! Time to grow up and nurture every relationship you deeply care about.

Black men and the lack of health education resources

According to research, the African American population is the least healthy ethnic group in the USA. They are currently going through a lot of inequalities when it comes to resources concerning their health and lack of power over policies that could be the change in forever abolishing such disparities.

However, times are changing, right? There’s a lot of information online concerning nutrition, health etc. Well, this is not entirely true. I have already mentioned in some sections above, that even when it comes to the BMI (Body Mass Index), a black man cannot even measure for sure the ratio of his own body measurements. This is due to BMI being calculated and based on the body shapes and genetics of white people. To be honest this is one of the simplest examples I could mention, but the issue is much more serious than that.

More education leads to better health? –  Not the case for black men

According to a study conducted by the Kaiser Health Network, higher education almost always leads to better health. Nonetheless, black men in the United States are not getting the same benefits as other ethnic groups, no matter their level of education. The problem is deeply rooted in the system and how they are treated.

Black men, even when possessing a diploma of higher education, have less of a financial and social safety net than white men. This is an added stress to their daily life. Black men in general, have a higher tendency and risk to develop diabetes and obesity and there’s the issue of lack of support when it comes to them looking for solutions. Moreover, what the study shows is that racism plays a big part on black men’s health. It’s a persistent issue they have to deal with every single day and is actively affecting their mental health.

Why is this happening? There’s a lack of access to appropriate and culturally responsive healthcare facilities. The issue doesn’t just stop there. It’s a stated fact that there’s a lower rate of health coverage for black people. There’s also the issue of communication barriers. A lot of these healthcare facilities do not even know how to address the issues black men face on a daily and most important of all, all the racial stereotyping based on false beliefs and information concerning the African American community. So how to change the narrative?

Changing the narrative

It is hard to combat a system that has been working in the same direction for hundreds of years. Nevertheless, we should never feel hopeless. I truly believe that the change should start from the early education young black kids receive in schools. Schools need to start providing black students with extremely culturally appropriate curricula so that it will help them improve self-image and build a healthy bridge between them and other ethnicities.

However, effort shouldn’t come from one side only. Broader policy changes should be seriously taken into consideration whether it concerns education, housing and the justice system. This is a way to make black men have belief in themselves and feel supported and encouraged to pursue higher education.

As a black man myself, I have to go through all of these daily. It was even more emphasized when I was dealing with trauma and I was struggling with addiction, a few failed relationships and health issues. Therefore, through my life coaching brand, I am here to guide all black men who need support and a helping hand to the self changing journey of envisioning and designing their dream life. Together we will do great things!

Best foods for black men after the age of 40

Black men are at an increased risk of developing diabetes, high blood pressure, obesity and other illnesses directly correlated with it. Good news is that a change in your lifestyle and in the way you eat, is for sure going to make a huge difference in your health. Thus, I am going to list 5 foods that you should absolutely include in your diet.

Eggs

As we age, our muscle mass decreases and so, eggs as a great source of protein, help you boost and maintain those strong muscles. The most amazing thing about eggs is that there are a million ways of cooking them. You can scramble them, boil and put them on a fresh summer salad or even poach them. They make a great meal for breakfast, lunch and dinner.

Beans

If there’s a food out there that will help you keep any heart related disease and diabetes far away from you, it is definitely beans. These claims I am making are backed up by two scientific research studies. The first study proved that consuming ¾ of a cup of beans daily, increases your chances of lowering your cholesterol by 5%, directly decreasing your chances of developing diabetes or heart related issues.

The second one, found out that people who already have type 2 diabetes, by consuming a cup of beans on the daily, experienced lower blood sugar levels. If you had your doubts about beans, this is your sign to add them to your diet.

Avocado

Is it that surprising that avocados are currently the trend of the moment? Avocados are loaded with monounsaturated fats that help you keep cholesterol levels low and on track at all times. If you are concerned about your weight, then avocados are great for when you want to lose weight. Just like eggs, you can eat avocados in many forms and add them to all sorts of dishes: Salads, omelets, sandwiches, burgers etc.

Berries

Berries have some of the most amazing properties out there. Strawberries, blueberries, black raspberries contain properties that are great in fighting diseases such as cancer. Some berries are even said to decrease the risk of developing dementia. Berries can make even fresher your summer salads, they add some great taste into your breakfast oatmeal and more.

Mushrooms

As you might already know, apart from all the great benefits they have, mushrooms make for a great meat substitute. Mushrooms are good for boosting your immune system and helping you stay away from any seasonal cold or flu like symptoms. Best way to eat them? Put them on a salad or pasta or you could even create a vegetarian burger. Enjoy!

Self-care for black men: Destroying the stigma

If you pay close attention to the media in general, there’s not a lot of depiction of black men into wellness or positive healing. In reality, although not mentioned often, throughout history, black men have been yogi leaders, spiritual healers and so much more. It is time to show all of these a lot more! Being vulnerable is ok, it shows you are human and in touch with your feelings. Being vulnerable opens the door to building closer relationships with yourself and other people as well. Let’s destroy the stigma that black men should not practice self-care and healing together!

Why black men practicing wellness is important

Meditation and spiritual healing were and still are a big part of my self-healing and recovery journey. It was difficult for me at the time to find examples of black men practicing meditation and yoga. No representation in the media and no one I knew from my close circle doing the same. It really was a challenge. Now, you can see that this is a huge problem indeed.

Black men have suffered a long history of targeted emasculation and this has led to an intense overcorrection among them. Being emotional or showing vulnerability has been linked to having feminine energy so we shut all of that down, or this is how we were taught to do since we were little boys. We aren’t used to seeing a lot of examples of black men being spiritual, therefore it is hard for us to link spirituality and healing with other black men. However, this is about to change.

Our ancestors were known as healers, leaders and have built empires throughout history. Luckily, today there are thousands of black men who are already providing, through their personal media platforms, positive and uplifting experiences and showing so much more of the black history. Why aren’t they depicted more in the media? Well, that probably needs a whole section by itself but, something to be grateful for is the fact that these black men who are open about their spiritual journey are doing everything they can through their own platforms to inspire other black men to do the same.

In order for other black men to learn the true value of healing, and spiritual meditation, they need to see other people, just like them doing the same. Why is black men practicing wellness important? Let’s take the example of yoga. Yoga is a great form of exercise and meditation that helps you validate all your emotions and feelings without the need to show aggression or anger. Meditation in general, is a great way of showing you that as a black man you are absolutely capable of feeling so many things and it is okay to do so.

Mindful practices such as yoga, meditation, spiritual awakening or any other form of healing, encourage you to have a stronger relationship with yourself first and also others. This is also a great way to help you overcome and cope with stress.

As I see what is happening out there to black men and the way they choose to deal with their emotions and daily struggles, I find it important for me to be a voice in promoting wellness for them. By becoming a member of my subscription circle, together we will learn self-healing through a step-by-step guided meditation by me. Don’t be afraid to connect to your higher self!

The significance of showing vulnerability

A lot of people think that showing vulnerability is a synonym to showing you deepest weaknesses. However, what they do not understand is that vulnerability is where all the human emotions and feelings come from. ‘To feel is to be vulnerable’.

Feeling vulnerable also means that you’re always in touch with reality and can name what you are feeling. This is extremely important because if you cannot put a finger on what you’re feeling and why, you will bury it deep into yourself and at some other moment it will come back firing full force into you.

Why not stop for a moment and acknowledge all what you are feeling, right now? At this very moment? Being able to show vulnerability will also lead you to form more meaningful relationships with others. When you are in touch with your feelings, this helps you recognize certain behaviors in others too and become more thoughtful and caring.

Spiritual meditation for beginners

Meditation has been around for quite a while, and the reason for that is because it works. Those who practice it, have seen its benefits for the body, mind and soul. It is a shame knowing that one of the reasons people fail to start meditation is because they do not know where to start, deem it complicated or just don’t put much importance to it. If you feel skeptical toward meditation, then I am here to prove you wrong!

The valuable benefits of spiritual meditation

Before jumping into meditation, or any different form of it, it is important to truly understand its benefits and why you need it. First, you should pinpoint the exact benefits you are about to take from it. The more you understand the why’s of it, the easier it will be for you to get into it.

Meditation is a practice that has the ability to touch so many areas of your life. It has the ability to reduce stress and help you lead a more peaceful life. Meditation is a great way to help you with your focus and concentration, it might not look like enough, however as long as you know where to address your focus, this will directly help you control your anxiety better.

Moreover, spiritual meditation helps you grow. Not physically, but emotionally. It increases your emotional health, by you being able to connect with your higher self and your inner light.

Basic meditation techniques for beginners

I always tell people who seek my advice concerning spiritual meditation, that there are two things you need to focus on before starting – breathing and complete relaxation. Find a place you know no one will bother you and put all your focus on your breathing. Let’s start!

Step 1 – Go to a place where you know it will be quiet and you will feel comfortable spending 10-15 minutes out of your day there. Once you spot this place and settle in, close your eyes and focus them on a particular spot. Start clearing your mind and put all your focus on that one spot.

Step 2 – Although many people think that meditation is where you let your mind fly into different ‘universes’ or ‘scenarios’, meditation is where you actually have to become present in the moment and acknowledge whatever is going on around you. Become totally aware of your surroundings. This is also where breathing comes in and helps you relax and take a moment to be aware of what you are doing and where you are.

This is also a very important part of meditation because this is a great time to acknowledge the fact that you are taking time for yourself to relax and let loose.

Step 3 – Breathing is what makes meditation what it is. As long as you know how to focus on your breathing then you will be able to take the most out of your practice.

What I am going to say next, might sound weird, but let me tell you how much of a difference it makes. You need to follow your breath with your mind, let it flow through your entire body and follow it coming out of your nostrils. The more concentration you put on your breathing, the better you will be able to let out your negative thoughts.

In order to get the hang of meditation and learn how to control your breathing, you need to put a bit of effort into practicing it daily and believe me when I say, it will absolutely change your life for the better.

Making meditation part of your daily routine

As with everything else, meditation does require practice. The best way to do it? Incorporate it into your daily routine. You will see the best benefits if you do so.

Meditation is a thing that you can do everywhere, as long as you find a place where you won’t be bothered for the next 15 minutes. Add it to your schedule, whether it’s in the morning, lunchtime or evening. As long as it fits your routine and helps you relax, then whenever you’re ready it’s fine.

If you find it difficult to do it by yourself then that’s why I am here. I do have experience in spiritual meditation and can help you guide through it.

Top tips for exercise beginners

No matter how motivated you are, starting a new training regime is truly difficult. Over the years of working with black men, helping them reach their fitness goals, I have discovered some tips and tricks that work really well when starting a new fitness routine.

Set realistic goals

Sometimes we feel that the stronger and intense we workout, the better. Maybe as your muscles and immunity become stronger, you can increase the intensity. However, when you first start your fitness journey it is important to set realistic goals first.

Something that I will highly suggest to you, is to break out your routine in stages, corresponding to each goal you have.

Be systematic with your fitness routine

This is no brainer either, but finding a routine that perfectly works for you and sticking to it is really important. As long as you find a time to schedule your exercising in your daily routine, then your fitness progress will be much healthier and faster.

Regarding your fitness routine, it’s natural that you want to see results quicker, however, if you are not consistent with it, the quicker you see results, the quicker you lose them.

Therefore, consistency in the way you’re training is not only about teaching your body to get used to exercising, burning fat and building muscle. It’s also about teaching your body to remember how to maintain that muscle build up and body fat loss.

Don’t shy away from discomfort

It is only logical that the first few days, even weeks, will be tough. Muscle aching, exhaustion, shortness of breath are just a few signs that your body is going through something new. More muscles have been put to work, and your body is spending more energy than it usually does.

This is just a moment to be reminded that although you are feeling discomfort, your body is amazing for going through all of this. After that feeling of discomfort, comes that amazing feeling of satisfaction and accomplishment.

Bring a friend

If it still feels difficult to start and maintain a fitness regime, then bring a friend with you. Bring someone that you know you will be able to motivate each other constantly.

Bringing a friend is also a great way of never missing a planned training session, because you don’t want to let them down, now, do you?

However, if you are in need of a training friend and can’t seem to find one, I can be yours. I will help you set your goals, provide you with a customized training and meal plan and keep your progress on track at all times. Check, take the wellness test and let’s start this fitness journey together!

The truth about dietary supplements for men over 40

According to a recent study, 86% of Americans have taken or are currently taking dietary supplements. This is a big percentage, showing that you who are currently reading this, chances are you’re either on a dietary supplement now or have purchased at least once in the past.

Good thing I am talking about dietary supplements, cause it’s important to have enough information about them before purchasing. You should identify what you want to enhance in your body, should take into consideration any issues or intolerances your body has towards certain products or ingredients and find the best deal for you at the end.

They come in different shapes and sizes

At times, many people think that as long as it’s not in the form of a pill, then they’re not taking dietary supplements. This is not true whatsoever, because whether a supplement comes in pill, liquid or powder form, their main objective is to fill your diet with nutrients and enhance your health.

In order for them to be called enhancement products or dietary supplements they should contain ingredients such as vitamins, different kinds of herbs or even enzymes.

Below, I have put a small guide on the terms you need to absolutely know before heading to the drug store and looking for such supplements.

  • Supplements

Let’s start with the easiest one. What are supplements? They are a mixture of vitamins, minerals, herbs etc. and might come in pill, liquid or powder form. Their goal is to correct diet deficiencies in your body.

  • Vitamins

Vitamins are found in almost all dietary supplements. It’s actually very important for them to be there. They play a big role in boosting energy levels and increase body immunity as well. They are usually fat-soluble or water-soluble. So always look out for them in the ingredients list.

  • Fortify

If you read the term ‘fortify’, it means that the supplement has something to do with enhancing or increasing a certain nutritional value. When it comes to supplements, fortifying means that vitamins, minerals, or other good, healthy substances are added.

  • Megadose

Now, this is an important one. You have to be careful with the dosage of the supplement you’re taking. It is important to do a thorough research about the proper amount of consumption regarding each supplement. Even if it’s just vitamin C, if you’re not having a cold, taking too much of it it’s not always a good thing. Now imagine taking too much of an energy boosting supplement.

  • Side effects

Last but not least, side effects. Before you give a try to any supplement, multivitamin or medicine, it is essential for you to check the side effects first. Side effects include all positive and negative reactions. A lot of times the positives outweigh the negatives, however it is your choice whether you want to take it or not. It is important for you to make sure what you’re in for.

Some supplements are effective and some are not

There’s a valid reason why 86% of Americans are using dietary supplements, and the reason is because they work. There exists evidence that certain supplements can have almost to no negative side effects while helping you boost your immunity.

Supplements that contain vitamin B3 and are full of natural minerals in the ingredient list, are a good example.

However, you mustn’t confuse immunity enhancing with curing diseases. A lot of supplements are there to enhance your health in areas that you need the most and are not there to cure chronic diseases.

A great product I genuinely recommend to you is Horny Goat Max by Bulletproof Naturals. If you want to start your fitness journey and need a bit of an extra boost, Bulletproof Naturals has a great product for you. It contains all those good minerals and vitamins I was talking about and it’s an all-natural product. Check out their website, and you won’t be disappointed.

How to choose the right dietary supplement for you

Something that I want to point out before elaborating any further into this, is that a dietary supplement is in no way a substitute for a healthy diet. If you choose the right one, it can be a good healthy companion though.

Are you looking for the right dietary supplement? Here’s what I suggest you do:

  • Be sure to check the right amount of dosage

It’s of great significance to choose a supplement that offers the right amount of dosage to you. Taking too much of just one vitamin leads to serious health risks, let alone supplements that have a mixture of different vitamins, minerals and herbs.

When it comes to Horny Goat Max, the dosage is pretty clear and it’s stated right at the back of the bottle. Three times a day is more than enough to get you going.

  • Bioavailability is important

Bioavailability is the amount of nutrients your body has the ability to absorb. You need to make sure that the supplement that you’re taking, has ingredients that your body can tolerate and easily absorb.

  • Look for the price that works for you

Supplements can be very expensive. Moreover, look for a price that you will be able to afford long term. Also make sure that the price justifies the product 100%.

Horny Goat Max for example, gives you great deals. If you think long term, they offer you 4 bottles at $42.49 each or 6 bottles for $39.99 each. Think about the benefits it gives you – increases your confidence, stamina, energy and strength! It seems like a great deal, doesn’t it?

Maintaining a high libido for men after the age of 40

Another issue men face after the age of 40, is having no desire to be romantic and passionate in the bedroom. Nonetheless, good news is, this is something that you can work on. As long as it’s something that you want to put effort in, then everything will be fine.

Take the following list into consideration:

a. Have an open communication with your partner

Being honest, and talking about your intimate life with your partner, might be uncomfortable but necessary. This is something that you both need to work on, and as long as you’re open about it, there’s nothing to worry about. It’s also important to point out what you like and what you don’t like. This could be what is lowering your libido.

b. Get creative in bed

What could be a great libido boost for you, is a changeup in your bedroom routine. Trying something new is not a bad idea. Something that will get you excited about. Surprise your partner or let them surprise you. It’s important to be open about new experiences as long as you and your partner feel comfortable.

c. Exercise more often

Sometimes low libido comes as a result of your self-image or body insecurities. It is important for your partner to make you feel good, nonetheless, as long as you do not feel good yourself, nothing will make you feel so. Exercising more often makes you feel better about your body. Moreover, according to research, after a good workout, you feel at your best, and more sexually aroused.

d. Build a closer relationship with your partner outside of the bedroom

Experimenting in between the sheets will keep your romantic life alive, however, building a closer relationship outside of it will take your bond to the next level. Having fun and spending time with each other will inevitably increase your desire to be with each other in the bedroom too.

e. Reevaluate the medications you’re taking

Check out what medications you are using and see all their side effects. It might come as a surprise but a lot of medications might reduce your libido. Be careful about that. However, do not quit your medication just because of that. Consult with your doctor and see what are the best options for you.

Reevaluate the supplements you’re taking as well. A good effective dietary supplement will help you go a long way. Horny Goat Max for example, is great for libido boosting and stamina increase. With its Horny Goat Weed Extract that boosts libido and helps fight fatigue, you will conquer the bedroom!

Transformation by Design!

As you read throughout this blog post, self-care is important! No matter your gender, ethnicity or age. It leads to you having a healthier relationship with yourself and deep, meaningful relationships with people you care about.

Your forties and over is a time where you experience adulthood full force. All the ups and downs of your career, marriage, family life and so on. All of these take a huge toll on your physical and mental health. As a black man not finding proper support to handle different situations you’re finding yourself in, makes overcoming your struggles even more difficult.

If you’re finding yourself in a rut, facing health risks because of your weight, or looking out for support but not finding it, then that’s why I am here.

By becoming a member of my coaching brand, you will be provided with a customized dietary plan, personalized to your own body needs and a training program carefully crafted by me so that you can get back in shape and start your health journey.

However, the journey doesn’t end here. With my help and guidance you will be able to experience spiritual awakening through meditation and life coaching. Become the person you have always wanted to be!

Daren Thompson,

Transforming your life By Design!