I was delighted to be a guest on the Red Delta Project last week. This was a true privilege to share my story with the legendary Matt Schifferle, who is RDP’s founder.

Being a big fan of calisthenics & suspension training, which is why I have followed Matt’s YouTube channel. This talented young man has really taught this old mule a few tricks & strategies to keep things SIMPLE. Below is the Podcast link

    If I was to pick a favorite green vegetable, it would be fresh spinach. Spinach is not only loaded with nutrients and vitamins, it tastes great to boot! It can be added to any salad, can be added to eggs for a delicious omelettes, or one of my quick snacks to go is dropped in a blender with blueberries and a scoop of your favorite flavor protein powder.

Oh your Bulking! Well here is an idea to add some extra carbs to your spinach.

Just add a half cup of rolled oats your spinach and maybe an orange for added flavor if blueberries aren’t your thing. Done!

Quick, inexpensive, portable and delicious! Enjoy!!!

One of the numerous questions I get is,

“How do I lose fat from my ______?”

The body will take the body fat for fuel from wherever IT chooses. We can try to zero in on a specific area however the result WILL BE the same.  The body is a pickier eater of body fat than most toddlers at lunch time. So doing sit-ups for hours on end may give you a burning sensation in the middle section along with a possible pain in the lower back, however amount of body fat burn may not come that midsection it may draw it from small amount from other areas of the body.

So the # 1 tip to lower the body fat is Consistent exercise of large groups and most of all good choices of nutrition at the end of your fork & knife.

^“For, as I have often told you before and now tell you again even with tears, many live as enemies of the cross of Christ. Their destiny is destruction, their god is their stomach, and their glory is in their shame. Their mind is set on earthly things.” Philippians 3:18-19 NIV

The third week of January, this is the time that many people’s New Year’s resolutions regarding fitness start to waver, if not altogether completely halt.

The glistening gym membership gym loses it shine or the fancy piece of fitness equipment bought three weeks ago is beginning to collect dust in your home. Even worse the nutritional habits return with a vengeance!!  Been There!!!

Praise be to God! It does not have to be that, if we have accepted Jesus Christ as Savior & Lord then you ARE a new creature in Christ Jesus. We are able to continue by Renewing your Mind & using God’s willpower not ours.

Being a Temple for the which the Holy Spirit dwell, we should give Him the best we can. He DEFINITELY deserves it!

“be ye transformed by the renewing of your mind.” Romans 12:2 KJV

‘What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?” 1 Corinthians 6:19 KJV

What A Great privilege to have a Sit-down interview with Katrina Spagnoletti​ General manager of Snap-fitness Bealeton, Virginia.

Watch interview: click here:

Order Drop Weight Daddy Book.

The 2017 Mrs. Reston winner and 2018 Mrs. Virginia contestant, Katrina “Kat” Spagnoletti, was so kind to invite me to a Sit-down interview to discuss one of my favorite topics, “FITNESS!” and to provide me with her feedback of my book, Drop Weight Daddy.

Thank you again Kat. I appreciate your time & encouraging words tremendously.

Please stop by Snap-Fitness Bealeton and check out the facilities and be sure to say “Hi” to Kat!

Also checkout Kat’s website,

Striking Emages.com

Family date night is a very rewarding time. Spending time with the people that you cherish so dear can be a huge relief of daily stress. Just how stress relieving can it gets? Let’s imagine with me if you will.

As we enter the pulsating swarms of automobiles across the Serengeti-like parking lot of the theater as the skillful hunter on a Safari plain, our eyes are stalking for the glimpse of illumination of white reverse lights of the Just-leaving vehicle.  We salivate with anticipation while stealthily waiting for such a vehicle to slowly move from the area as a feeding animal that thinks it may be the next meal. Now with an adrenaline pump, a stern grip on the steer wheel, we quickly whip into the unsuspecting parking space and emerge from our vehicle standing proud as mighty hunter stands by his new trophy of conquest. While still basking in the afterglow of achievement , we attempt to herd our small squabbling minions (aka kids) safely from the backseat into the theater door. Inside We smile in our own self-accomplish. Booyah!

However , Upon entering the theater are spellbound, because you are faced with an ocean of UNMADE decisions to make, instantly.

• What Movie to see?

• When does the movie start?

• When is it over?

• Is it age appropriate?

• Did I lock the door?

• WHERE ARE THE RESTROOMS?

Fitness is no different. Planning is required such as goal settings, realistic expectations  and consistency.  Training on!!

Consistency!!!

If you are not consistent in anything then suffering will occur.

One of my spiritual mentor Pastor T.D. Jakes would say is,

“What you don’t feed dies.”

Oh how true that is.

Many fitness journeys start and last for days, weeks, some maybe months however if you are not consistent which feeding that determination to improve that it too will suffer starvation.

This will require a lot “Spiritual carbs”. Where can we get them? Glad you asked.

The Prophet Isaiah points out in Isaiah 40:31 that life is a marathon & to run with endurance, NOT to grow weary.

“but those who hope in the Lord will renew their strength”

Isaiah 40:31

Adding spice to my marathon, I had the privilege of visiting fitness room of the Warrenton Aquactic & Recreation Facility (WARF) located in Warrenton, Virginia.  Nice clean establishment that my family & I have enjoyed their two pool areas on numerous occasions.

Check them out. If you are in the area.

It’s a official today. I am slowly approaching the half century mark of life. The time when many of us men began to think to ourselves the old cliche,

“Time to slow down, and act my age.”

Bring us to the question of the day,

What does someone our age act like?

Apostle Paul tells us 1 Corinthians 13:11 about he put childish away as a man. Be did not anything about changing from a young man to an old man, with the exception of teaching the younger men.

Who’s definition of acting our age should we follow, the World’s or God’s? Glad you asked.

Any Christian man or woman would say God’s definition of course, right?

After all Scriptures are chuck full of great role models for us all, and of course the best of all our Lord and Savior Christ Jesus.

For instance,

Joshua 14:10 tells us that Caleb, the son of Jephunneh, was the age 85 & still as vigorous as he ever was, pretty cool huh? It should noted that the Scriptures does not reveal that God touched Caleb in any extra special way either.

So here is a older man that can teach us younger men a valuable lesson. He relied on God for his provisions & followed His guidance. Caleb as well as the other Israelites stayed active.

As always the answers of life are found in Scripture.

“When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me.”_ 1 Corinthians 13:11 

“Now then, just as the Lord promised, he has kept me alive for forty-five years since the time he said this to Moses, while Israel moved about in the wilderness. So here I am today, eighty-five years old! ¹¹ I am still as strong today as the day Moses sent me out; I’m just as vigorous to go out to battle now as I was then.”_ Joshua 14:10

One of the typical overlooked heroes of the gym are the custodians. Their duties of providing a clean environment along  with properly supplied cleaning materials for the equipment and of course well stocked locker rooms. The Gold’s Gym Culpeper is top notch.

I would like to introduce you to my good friend James at the Gold’s Gym of Culpeper. This young man has not failed to go out of his way to give a friendly handshake with a,

“Hello Big Mike! How is it going?” flashing his trademark smile.

James is a true hero of the gym in my book. He runs a tidy ship with a friendly atmosphere and he is no doubt, one of the contributing factors why Gold’s Gym Culpeper has expanded their walls. I should enter a special note to females of the area, that James is a bachelor man. So I recommend everyone interested in fitness should pay Gold’s Gym Culpeper a visit to checkout their new expansion area and be sure say hi James while you’re there.  Tell them that Big Mike sent ya.

Accepting and allowing Jesus to save, & daily guided you. Allowing the Holy Ghost with each passing day, to help you grow to be more & more like God’s only Son.  You will not regret this decision and also You would be AMAZED how attractive the ladies will find you, muscles or not!!

“He that hath found a good wife, hath found a good thing, and shall receive a pleasure from the Lord.” Proverbs 18:22