Author: will4568

Trump’s Obama Obsession

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I wrote an article a little while ago about Trump’s decision to end DACA and had a woman write to me that Trump ending this program was somehow President Obama’s fault. Obama’s fault? Trump has been President for going on eight months, it’s been a train wreck of a presidency no doubt about it, but he is President. Isn’t it about time that Trump starts being held accountable for what Trump does. His decision to end DACA was his decision.

Telling yourself that Obama is somehow the blame for Trump deciding to end DACA is at best laughable and at worse disingenuous. Trump didn’t have to do it. He did it first because he’s a coward, and secondly because the large portion of his base forced him to. This was about Trump keeping a campaign promise and trying to undo all of Obama’s accomplishments. He failed at trying to repeal the “Affordable Care Act” this is Trump’s proverbial second bite at the Obama apple.

The Trump administrations reckless and cruel decision will not affect Obama’s place in history, it may in effect cement his place in history. This shouldn’t be about Obama, because either way Barack, Michelle, and their children are going to be fine. The people who are going to be hurt by Trump ending DACA are the hundreds of thousands of young men and women who by no fault of their own are going to have their futures placed in jeopardy.

Donald Trump is obsessed with Barack Obama and is determined to try and erase all his accomplishments by any means necessary and if that means hundreds of thousands of young lives get ruined in the process so be it.

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A Dream Deferred: America’s Broken Promise to the Dreamers

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So, now we know for sure what President Donald Trump meant when he chose the slogan “Make America Great Again” not that there should have been any doubt. Donald Trump and his band of miscreants have systematically set out to destroy in less than one year what has taken our country over 200 years of blood, sweat, and tears to build.

Although we are not perfect, and there are wounds that still need healing, in the end, America has always been a country that took pride in working toward that so-called perfect union.  The struggle to heal our divided to make this country home to all who come and work hard and contribute positively to our American community regardless of culture, racial, or religious background. The diversity of our nation is what keeps America great.

We have had our share of presidents that have put our country and its systems to the test, but never in our 241-year history have we had a ticking time bomb like Donald Trump in the oval office. His volatile mixture of willful ignorance, narcissism, and racist tendency is not only troubling it’s dangerous. It’s the end of the world as we know it dangerous.

We are living in a time when Politicians are more concern about winning elections rather than doing what is right for the country, and the Republican party has turned a blind eye to the spreading cancer that is the Trump presidency and put our nation at risk.

The once mighty America has fallen into the tiny hands of Donald Trump and has become an international punchline led by a childish, ineffectual narcissistic who is incapable of even pretending to feel even the slightest bit of empathy for others. This brings me to the unbelievable cruel decision by the Trump administration to end the federal Deferred Action for Childhood Arrivals program, or DACA, enacted by the Obama administration in 2012.

What kind of man could casually disrupt the lives of so many young, productive, and most importantly innocent lives as Donald Trump has just done by rescinded DACA leaving many young dreamers as they are known unsure of their prospects, simply put this is cruel and unamerican.

I know there have been reports of Trump oscillating back and forth trying to make a humane decision. I don’t believe it. Donald Trump made it perfectly clear how he felt about people of Hispanic descent in his first speech after announcing he would be running for President. I won’t repeat his vile words here because they were so unbelievable offensive, but unless you’ve been living under a rock you know what he said and to further the point Trump was clear in his interview with MSNBC’s Chuck Todd back in 2015 that the Dreamers would have to go.

He said he didn’t want to split up families, but they nonetheless would have to go. Trump is breaking a promise made by the America government to over 800,000 undocumented young Latin and Latina men and women who came out of the shadows in good faith many of whom know of no other home than the United States.

Donald Trump is a despicable man there is no doubt about that, and those who would argue otherwise are either just as despicable as he is or is willfully turning a blind eye to his behavior which makes them complicit in his behavior. Silence is not an option.

Americans of all colors need to stand together with the dreamers against this temporary tyrant. We were all here before Donald Trump became president and we need to make sure that our American voices of equality, civility, and humanity rang out long after Donald Trump, and the Trump administration is long gone.

Eight Secrets to Writing Screenplays that Sell

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The first thing you need to realize when you begin is that the audience is fickle, the smash last week or last month could easily be this week’s dud.

Today we live in an instant gratification society and at most, you have three maybe five minutes to grab and keep their attention, how do you do that you might be asking, well this is how Bill Wilder a very famous writer and director explained it.

For those of you who don’t know who Billy Wilder was, he was an Austrian-born American filmmaker, screenwriter, producer, artist, and journalist, whose career spanned more than 50 years and 60 films.

The Golden Rules:

  • The audience is fickle. Grab ‘em by the throat and never let ‘em go.
  • Develop a clean line of action for your leading character. Know where you’re going.
  • The more subtle and elegant you are in hiding your plot points, the better you are as a writer.
  • If you have a problem with the third act, the real problem is in the first act.
  • A tip from Lubitsch: Let the audience add up two plus two. They’ll love you forever.
  • In doing voice-overs, be careful not to describe what the audience already sees. Add to what they’re seeing.
  • The event that occurs at the second act curtain triggers the end of the movie.
  • The third act must build, build, build in tempo and action until the last event, and then—that’s it. Don’t hang around.

Best Free Screenwriting Software

 

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If you are new to screenwriting and you’re still trying to figure out the format and the whole process I invite you to check out some of the free Screenwriting software posted below.

It’s all free and will give you the basic tools you’ll need to help improve your writing experience, I’ve tried several of them and found that not having to worry about getting the format just right helped me focus more on writing.

Try them out and find the one you feel most comfortable with and then if you decide you would like to upgrade to the full program you’ll know what you’re getting.

 

 

Final Draft – In terms of script writing software, there aren’t many programs more professional than Final Draft. Final Draft is a highly accomplished script writing tool created specifically for writing movie scripts, television episodes, and stage plays. It allows you to concentrate on the writing. You don’t have to learn about script formatting Final Draft automatically formats your script to industry standards so all you have to do is write.

Movie Magic – This software automatically formats while you write so you can focus on what you’re writing, not where it goes on the page. In addition, it formats for television, stage, novels and comic book scripts so you will have an all-in-one package for virtually any story you would like to write. Using a massive set of features made to make the rewriting process quick and simple.

Celtix – Celtx offers both screenwriting and pre-production processes, in a software program that includes ‘full-feature script writing with media rich pre-production support. Celtix is also well suited for those that would like to collaborate from a distance since it has an online editing tool. Celtx also helps you format your script. Celtx isn’t Final Draft, but it is free and that’s got to be a positive for struggling writers who can’t or aren’t willing to shell out a couple hundred dollars.

Too Late for Praying

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Bending knees can’t help him now

Been wrong too long the seal is broken now

The sky is melting the world is burning down

 

A praying fool with no way out.

I see the child; I hear them cry without sound

Bending knees, cannot help him now

 

The night has come, too late for praying now

Nor God or Angel will help him now.

I see the men; I hear him crying loud

 

Done seen too much, too late to turn back now

With blood stained lips I’ve seen him kiss the child

Bending knees, cannot help him now

 

The dark is light I’ve seen him hurt the child

I’ve seen the beast, you need to hear me now

I see the man; I hear him crying loud

 

The price is high, it’s time to pay it now

The noose is tight, so let it catch him now

A swinging man he went without a sound

Bending knees, cannot help him now

 

The Other’s Burden

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Their transgressions, the others; those who followed the lying soul. Black as the icy night, he who has brought upon us these darken days.

With weeping eyes, the world watches, and we are pierced for their iniquities; with bitter pride, they march in lock step; all like sheep being led away.

The light has gone and the world buckles in the stormy night; weakened by their transgressions, each of us has turned to our own way, burdened by the iniquities of the others.

Race and the National Anthem

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I can only imagine the anxiety the young quarterback must have felt as the team walked out from under the protection of the dark tunnel and out onto the field. The quivering butterflies in the stomach, the dry mouth, as teammates walked by patting each other on the shoulder or rear offering encouragement for the contest that was to come. It was that time of year again, autumn, football season, the opening contest of a sixteen-week campaign. As Colin Kaepernick stared down at his cleats the preseason game he was about to play in was the last thing on his mind. Colin was thinking instead of Sandra Bland, Freddie Gray, and Walter Scott just to name a few of the victims of police shootings that occurred in 2015.

I’m sure he was also thinking of the consequences of the action he was about to take. I’m not sure he expected the fallout to be so immediate and fierce, but it was. It was a crisp autumn night and the temperature was steadily dropping, perfect weather for football. As game time drew near players and coaches gathered on the sideline and prepared to pay homage to our great nation. The men stood and stiffened and placed their hands over their heart or respectfully behind their backs. Heads bowed as the start of the national anthem begun. Colin Kaepernick would not stand. He could not stand and honor the symbol of oppression for so many.

As the last notes of the national anthem float skyward and faded into the purplish black night, the fire storm began. I don’t believe Colin Kaepernick ever intended to be the face of a movement. I think this is a guy who woke up one morning and heard about yet another senseless killing of an unarmed African American citizen and simply decided to make a stand in the best way he knew how. Why, you ask, would a young, rich, professional athlete who from any rational outside observation appears to have it all decided to one day refuse to stand for the national anthem?

His explanation was simple and to the point. “I am not going to stand up to show pride in a flag for a country that oppresses black people and people of color,”(Wyche) Kaepernick told NFL Media in an exclusive interview after the game. “To me, this is bigger than football and it would be selfish on my part to look the other way. There are bodies in the street and people getting paid leave and getting away with murder.”(Wyche) I would guess that there are millions of African Americans that feel that same way about the national anthem.

In 2015 more than 102 unarmed African Americans were shot and killed by the police. (Mapping Police Violence). Unarmed African American and Hispanics being gunned, protest in major cities, minorities are skeptical about receiving any form of justice or accountability from behind the blue wall of silence. I didn’t see the first game that Colin Kaepernick’s protest began, but everyone I know was talking about it. Luckily I have the NFL channel and I was able to go back and see what everyone was talking about. I got home from work grabbed me a cold adult beverage and settled in on my favorite sofa to watch my favorite sport. As the national anthem began I to ease forward on my seat in anticipation of what Kaepernick was about to not do. Even though I knew it was coming it was still a bit of a shock for me to see a professional athlete refused to stand for the national anthem.

Honestly, I had never given Colin Kaepernick much thought before this. He plays for the 49ers and I’m a Bronco and Lions fan so the guy really wasn’t on my radar. Of course, I knew who he was, the guy can run like the wind and has a great arm. He is a top player just not one I followed. Kaepernick exploded onto the scene and took the national football league by storm a few years back taking his team to the playoffs and eventually to the Super Bowl where they lost. As the national anthem begins I noticed in a sea of crimson and gold a singular player sitting on the bench, it was Colin Kaepernick. After watching the game, I couldn’t help but wonder what the big deal was all about.

I understand that it’s the national anthem and it’s about respecting our flag and country, I get it. Honestly, after hearing him explain why he did it I found that I had a new-found respect for the guy. He didn’t run or try to hide. He sat at his locker after the game and looked the camera straight in the lens and said without any reservation and said, “I am not going to stand up to show pride in a flag for a country that oppresses black people and people of color” (Wyche).
Minorities being falsely arrested or murdered by peace officers is nothing new to the minority community. That sort of thing has been going on for generations.

What is new, is the exposure of the abuse to the mainstream. People outside the black community are now seeing it for themselves. The ability to claim self-defense or you were afraid for your life when someone is running away doesn’t quite carry the same impacted once you see on film an unarmed man/woman die simply for being a minority in the wrong place at the wrong time. It hits you in the core of your being to see the bullet impact a person and they stagger to the ground dying, wondering why. It’s a troubling thing to witness. Despite making up only a fraction of the population 2% to be exact of African American males between the ages of 15 and 34 comprised more than 15% of all deaths logged this year by an ongoing investigation into the use of deadly force by police.

Their rate of police-involved deaths was five times higher than for white men of the same age. (Swaine) It’s even more troubling when no one is held accountable for the taking of an innocent life. Only 10 of the 102 cases in 2015 where an unarmed black person was killed by police resulted in officer(s) being charged with a crime, and only two of these deaths resulted in convictions of officers involved. (Swaine)

I remember an incident with my son when he was young. We were out taking a walk in our suburban neighborhood. It’s a cozy cove with rows of neatly stacked bungalows sitting behind rows of well-manicured lawns. It was autumn so it was a getting cool, and the night was beginning to fall. My wife was wearing a jacket and my son and I were both wearing hoodies. Like most young kids at that age, my son was a bundle of energy and he just wanted to run ahead, I watched him for a moment as he ran ahead happily skipping and singing to himself. I noticed out of the corner of my eye a patrol car rolling by us. They slowed and eyed my wife and me for a moment then pulled ahead driving in the direction of my son.

I have never felt such a sense of fear and helplessness. I started to run after my son, but my wife grabbed my hand and whispered the police would only wonder why I was running and that could make the situation worse. She was terrified so I stopped and called him instead. I prayed that they wouldn’t mistake him for someone and do something drastic, all they saw I know was a young black boy wearing a hoodie running. I quickly called my son again and told him to stop running and to come back. He stopped and looked at my wife and me with a blank confused expression. The police rode on without an incident, and we hurried home. I was furious and humiliated because I knew that I was going to have to do one of the hardest things I would ever have to do in my life. I had to take away a little of my son’s childhood.

My son stood before me and my wife with the wide eyed innocence of a child as we struggle to find the words to explain to him that because of the color of our skin some policemen/women are going to view and treat him differently than some of his white friends. It was a life lesson that had to be taught way too soon, the rage inside me boiled as I fought back tears. This is not a conversation a parent should have to have with a child, but it’s a conversation that has happened or will happen in some form or another in every African American household at some point.

My friend called me a few days after I watched the game and asked me what I thought of the Kaepernick protest. The conversation began as they always did with us asking about the family, or wives, and children. He has three boys. His oldest is readjusting to society after being a guest of the state for a while. His second eldest is finalizing a divorce, and his youngest is starting to show signs of behavioral problems.

Still, the conversation was light and airy that is until the subject of Colin Kaepernick was broached. My friend asked me as a veteran was I just as offended by Kaepernicks action as he was. I told him that I was not, which seemed to catch him by surprise. I understand why Kaepernick decided to do what he did, I explained to my stunned friend. That Kaepernick has a platform and this is the way he chose to use it. My friend disagreed vehemently and argued that “What Kaep is doing is disrespecting to our troops and our country.”

I was taken aback. My friend had never displayed such passion for the troops or the flag for that matter before. We have known each other since we were both five and six years old and these were the very first semi patriotic words to ever come out of his mouth. We grew up in the same neighborhood, the fact that he was white and I was black rarely if ever came up. As I listen to him discuss Kaepernick and how he should respect the flag no matter what made it clear to me that white people and black people live in separate America’s when it comes to the police and the legal system. His answers seemed so right-wing to me, and he had never before this night struck me in that way before.

We went back and forth about how it was or wasn’t disrespectful to the many men and women who serve. I tried to explain to him that those of us who served in the military fought not only to protect our country but to preserve the rights of individual’s freedom in our country. We went around and around and the more we did the more he began to sound like one of those blathering anchors over on Fox News which was disturbing to me. He tried to hide his aggravation by making a joke about Donald Trump (who he voted for) not begin fit to serve as president, but like I’ve said I have known this guy a long time and I knew he was hot. “Picture this,” I continued. “It’s Monday night and you’re at a professional Football game it’s the New England Patriots at the San Francisco 49ers. The stadium is bustling with excited fans. It’s three minutes to game time and the PA announcer comes on the loud speaker and asks the eighty thousand fans to stand for the national anthem.

What if Tom Brady decided to take a knee during the national anthem? “He wouldn’t do that.” He quickly interjected. “But, what if he did?” I asked. There was a long silence on the other end of the phone before my friend answered. “I really don’t think he would do that.” He insisted. “Me either” I countered. “But what if he did?” after a short pause my friend answered as if I had taken all the wind out of his sails. “If Tom did that, he would be as bad as Kaep.” He said the words but they didn’t ring true. This is coming from a man I have known all my whole life who I know is no racist. It’s just an unconscious bias that we all have in one way or another. The reaction to Colin Kaepernick’s protest to the national anthem was swift and for the most part harsh. My friend and I often live in two different Americas. He has never been accosted by police at gunpoint while walking with his wife simply because he looked out of place in his own neighborhood like me and millions of minorities do every day. There is a double standard and I can say with almost one hundred percent certainty that if this was Tom Brady the reaction would be different. I’m not saying that there wouldn’t be those that disapproved. I believe they would be more muted.

I’m not sure there would be people questioning his motivation, or even his love for his country? This country has a history of disenfranchisement and bias against communities of color and to ignore it or pretend that it doesn’t exist is part of the problem. Discussing race has always been a difficult thing, but constructive dialogue and understanding is the only way that things are going to get better. Colin Kaepernick doesn’t hate his country and his protest has nothing to do with disrespecting the military. “I have great respect for men and women that have fought for this country,” Kaepernick stoically said during a media session Sunday” (Jacobs). Is Colin Kaepernick an unlikely vessel to put the spotlight back on an issue, maybe. A person of color living in a predominately white community. In an interview with Mr. Porter in The Journal, Colin discussed his feelings of isolation as a child. “I knew I was different to my parents and my older brother and sister,” the San Francisco 49ers quarterback shared. “I never felt that I was supposed to be white. Or black, either. My parents just wanted to let me be who I needed to be”(Corsello). Kaepernick was adopted by white parents and raised in Wisconsin in a predominately white community.

Although his adopted family always treated him with love and respected the older he got the more the outside world began to see him first by the color of his skin. Kaepernick recalls an incident when he was a teenager on vacation with his family checking into a motel. As the family checked in Kaepernick found himself alone waiting for his family. Across the lobby, the manager would watch the tall minority teenager lingering in the lobby waiting. The nervous manager watching his every move until he could build up the nerve to ask the towering teen, ‘Excuse me. Is there something I can help you with?” (Corsello) Colin Kaepernick said he could no longer watch silently, he thought about it and decided to not stand for the national anthem as a way of protesting what is happening in the African American community. Protesting to bring about change, what could be more American than that?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

References
Corsello, Andrew. “Mr. Colin Kaepernick.” Mr. Porter. Web. <https://www.mrporter.com/journal/the-look/mr-colin-kaepernick/535&gt;.
Jacobs, Melissa. ““Don’t take Kaepernick’s protest as disrespect for military”.” Sports Illustrated. Web. <http://www.si.com/nfl/2016/08/29/colin-kaepernick-national-anthem-protest-49ers&gt;.
Swaine, Jon. ““Young black men killed by US police at highest rate in the year of 1,134 deaths”.” the guardian. Web. <https://www.theguardian.com/us-news/2015/dec/31/the-counted-police-killings-2015-young-black-men&gt;.
Wyche, Steve. “Colin Kaepernick explains why he sat during national anthem.” NFL.com. Aug. 28, 2016. Web. <http://www.nfl.com/news/story/0ap3000000691077/article/colin-kaepernick-explains-why-he-sat-during-&gt;.
Mapping Police Violence. “Unarmed Victims.” Mapping Police Violence. Web. <http://mappingpoliceviolence.org/unarmed/&gt;.

 

7 Ways To Boost The Metabolism

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Kick starting your metabolism is as easy as eating right, getting the proper amount at rest, and a few days of moderate exercise a week, that is it.

There is no magic pill. The only thing that is needed is a few small tweaks to your already busy life style and you will be well on your way to boosting your metabolism.

Below is a list of ways to boost your metabolism.

1) Eat more often – At least five or six times a day. Keep in mind I am not saying have three huge meals more like three medium meals and three healthy snacks. This keeps the blood sugar level and in the process cuts down on the cravings.

2) Build muscle – Studies have shown that one of quickest ways to boost the metabolism is to add lean muscle. Muscles are made up of metabolically active tissues, which need the energy to be built and maintain.

Fat tissue on the other hand just sits there basically just taking up space so if you want to boost your metabolism it is very important to begin a workout regime. I know with most people’s hectic schedule’s there isn’t much time set aside for trips to the gym.

If you don’t have the time or money to go to the gym there are things you can do in your home. A few push ups and sits ups in the morning or before bed will go along way boosting the metabolism.

3) Diet – Although eating more frequently will certainly help to boost the metabolism we have to be smart about what is consumed. Here is a short list of some of the foods that will help kick-start the metabolism. Foods like Fish, turkey, chicken, egg whites, fresh vegetables, and whole natural foods.

4) Cardio – You have to get moving. You need to get a least twenty minutes of cardio in at least three or four times a week. Walking, bike riding, jogging, whatever it is that you prefer this is a very important part of increasing your metabolism speed.

5) Water – It is very important to stay hydrated. Water plays a huge part when it comes to our digestive system. Extracting all the proper nutrients from the food, you consume and are a healthier alternative than the sugary counter part. At a minimum, a person should try to drink about 2 liters of water a day and more on workout days. Another added benefit of drinking more water is it water tends to simulate the feeling of being full.

6) Proper rest – It is very important to get the proper rest the body needs. Irregular sleep patterns can disrupt the metabolism. If possible you should try to get a solid eight hours of uninterrupted sleep.

7) Add Spicy – Curry, Cayenne, Jalapenos, Increase body temperature. Studies have shown that the body’s temperature and the metabolism are related thus if you raise your body temperature, you will also raise your metabolism.

 

From the Page to the Silver Screen: 3 Essential Screenwriting Tips

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It seems like everyone and their mother has a film script or a screenplay idea, the question is how can you make your screenplay stand out in a sea of bad scripts. It’s simple, follow these tips and watch your script go from the page to the silver screen.

Tips For Screenwriting

The most important part of any screenplay is the story. It doesn’t matter if your screenplay is in the perfect format, and completely error free. If the story is no good it won’t matter. The most important thing to remember is that it all begins and ends with the story.

1. Keep it simple.

A good screenplay in its most basic form is about someone doing something they really don’t want to do, but if they don’t do it something really bad will happen. Drama, in other words, conflict is what keeps the story moving and the reader reading.

2. Script Format

Having the right format is very important. If the script doesn’t look right on the page it is going to get tossed. It’s a harsh, but true reality. Not enough white on the page is a flashing red light signaling to the reader or producer that this screenwriter is not quite ready for primetime and off to the trash heap your script will go.

Know the proper format. There is no excuse for getting the format wrong; there are a lot of books out and even some free software that can help you get it right, use them.

3. Grammar

Take the time to spell check. It sounds simple and easy but you would be surprised at the number of people who don’t do this.
Being lazy, and doing things half-hearted will only get you half way there. Sending in a script without making sure that the grammar is correct sends the message that you’re not serious and that you are lazy. It’s not hard to do.

Take the time and check your grammar. There are a lot of good sites on the web that offer free trial periods, take advantage of them. I recommend using a couple of different ones that way you’ll be sure not to miss any mistakes. It is very important that your script looks and reads like a professional’s.

 

Losing Weight on the Cheap

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Do you want to know how to lose weight on the cheap? This is what worked for me; maybe it will help you drop those stubborn pounds that refuse to go away. I’m a former football player, and after I stopped playing I put on a few extra unwanted pounds.

I tried expensive diets and workouts plans, but nothing seemed to work and the only weight I was losing was coming out of my wallet.
I used to think in able to have a ripped beach body it was going to take a massive amount of time, money, and discipline, I was wrong.

In fact, after I made a few minor lifestyle changes the weight fall off a lot easier than I ever thought it would. The first thing I had to realize about losing weight is getting fit is not about looking good it is about being healthy; looking good thankfully is a by-product of being healthy and getting healthy doesn’t have to cost a ton of money.

For those who prefer going to the gym or working out with a trainer there are plenty of gyms that are offering discounts due to the bad economy, so finding an affordable gym shouldn’t be that hard. If you do choose to join a gym and you need a trainer, bring in your own if possible.

I am not saying this because of the qualifications of the trainers at the gym; not at all most professional trainers are surely qualified it’s just that if they work for the gym they will probably cost more because they have to pay a portion of their earnings to the gym.

If you decide to bring in your own trainer from outside the gym, that is a cost that will not be passed on to you. If you are like me and you do not have the time to hit the gym four days a week, or if you simply cannot afford it here is a cheap workout you can do in the comfort of your own home with minimum equipment.

The Equipment:

1) Three workout bands: yellow, blue, and black.
You can find them at any retail store for less than twenty dollars for the set. The great thing about exercise bands other than the fact that they are very cheap as you can do a whole workout with them.

2) Two thirty five pound dumbbells, another easy to find the item
If you want to try to save a few bucks you can get them used at Play it Again Sports, or you can find them at retail stores such as Meijer, Wal-mart, and even Target.

3) And as for my cardio, I have a treadmill, but if you do not have a treadmill, a regular brisk walk will do and the good thing about a walk is it is free. Getting fit does not have to cost a bundle of money and it does not have to take more than 30 or 40 minutes a day.

Try to exercise at least three times a week for 30 minutes and the pounds will begin to fall off. Small daily lifestyle changes are all it takes, instead of chips try fruit, instead of juice try water small changes like that make a huge difference.