Emotional Rebounds

We all have days that start wonderful and end well, not so good; those are the days when we’re triggered for reasons we can’t identify with.

It’s an emotional response to something, usually it’s something to come-so the emotional response is to the premonition. Other times it could be the outcome when we don’t confront issues as they appear to us.

Either way, your response isn’t bad, but it could become bad if it controls you and you lose all control of yourself.

In those moments, find ways to slow down and get yourself back into the present.

Okay everyone, have a blessed day.

Health Check

It is October. I can’t believe 2020 will be over and done with in two months. I was so excited when I returned to the gym in 2018 after taking almost fifteen years off. I don’t know, I said I needed a break, and the next thing I knew I was out of shape and ashamed of myself in my late thirties. So I went back.

Photo by Martine Savard on Pexels.com

I joined Planet Fitness towards the end of 2018; as a matter of fact I think it was October. Anyway, my program started with three days of running and one day in the gym. By the time 2020 came around I was going three days per week-three good days. Day 1 was chest and tricepts, day 2 was back and bicepts, and day 3 was legs and shoulders. I felt good and I was getting stronger.

Then of course, the gym closed in March because of COVID. We were without the gym for five long months, but they reopened.

So I ask you, where are you at right now with training and taking care of your health? The gyms are all pretty much open. There’s no more excuses.

Last month I rejoined Planet, and their new facility is awesome. I missed the gym and lifting weights, and I know there’s a lot of people out here who feel like I do about physical activity. So here I am, three weeks later, and I’m not as strong as I was, but I’m getting it in three days per week.

Let’s switch gears for a minute. Your health is your responsibility, and if you want to stay out of the doctor’s office, then I encourage you to make preventative care a priority. If you keep your immune system up the chances of you getting sick are down.

I just purchased a bottle of Multivitamins from Target. I also have D3 and magnesium as well as other herbs. Pick up some vitamins when you go to the food store. Take your vitamins, purchase healthier food items, and get back in the gym. Your health is your responsibility.

We all like to have fun, and it’s hard to be strict with dieting and nutrition; consistency is even harder, but listen, you don’t have to set your standards so high. Start somewhere, anywhere. Even if it’s taking one multivitamin per day in the morning with your breakfast. Stick with it and add. A week passes by and you’ve been on a vitamin regimen for seven days; you feel a little better and decide to walk in the evenings one night per week. It starts off that simple, and with a little consistency and motivation, your kitchen counter is covered with vitamin bottles and you’re training with weights three or four days per week in six months time.

As long as you don’t regress you’re good. Start somewhere and continue moving forward. If you decide to go back to the gym, I’d like to recommend a total body workout to start with. A total body workout is good for many reasons, but because you might only go to the gym one day per week in the beginning, the total body workout allows you to train your whole body in one day.

Squats- light weight 16 reps

Bench Press- light weight 16 reps

Seated Close Grip Rows- light weight 16 reps

Shoulder Press- light weight 16 reps

Alternating Dumbbell Curls- light weight 16 reps

Skull Crushers- light weight 16 reps

That workout hits your legs, chest, back, shoulders, and arms. Go right down the list without a break; from one exercise to the next. Take a 3 to 5 minute break after and stretch. Repeat the list a second time; take another 3 to 5 minute break and stretch. Do a third set and afterwards, pick an exercise to do for your abdominals. That’s it. Start there, and adjust the workout according to how you’re feeling.

Eventually, you’ll move up to two days per week. At that time, you can split the workout in half. One day will be legs, back and chest, and the second day will be shoulders and arms. Let’s not get too far ahead of ourselves though. Remember, the idea is to get started; to start somewhere. Rome wasn’t built in a day, but you can get that Rome body in time.

Alright my friends. It’s Friday, it’s beautiful outside, and I wish you all a safe and fun weekend.


A Deeper Look Into Headaches

According to the World Health Organization, half to three quarters of adults aged 18-65 years in the world have had a headache in the last year, and among these individuals, 30% more reported having a migraine. (link at the bottom of the page)

Photo by Andrea Piacquadio on Pexels.com

Headaches, which are more prevalent than the common cold, are one of the most frequently occurring disorders. In varying degrees of intensity, most of us have had a headache, and most of us will continue to get them. Most headaches are caused by tension in the muscles of the head, shoulders, and neck. If you do have a tension headache you may feel tightness and pressure anywhere in your head and neck.

As common as headaches are, sometimes, they could be a signal of a medical emergency. If you have a headache that feels more severe than usual, and is accompanied by any or all of the following, seek immediate help:

  • Double Vision
  • Confusion or Disorientation
  • Stiff Neck
  • Vomiting
  • Paralysis
  • Vertigo
  • Fever
  • Deafness in one ear
  • Extreme fatigue

In addition to the above mentioned causes for headaches, let’s take a look at some additional root causes. Emotional stress, fatigue, allergies, sinusitis, eyestrain, and excessive intake or withdrawal from drugs, alcohol, caffeine, and nicotine can all be causes for why you’re experiencing a headache. Hormonal imbalance, constipation, poor digestion, and nutritional deficiencies can cause headaches as well.

Photo by Alexander Dummer on Pexels.com

There is a treatment regimen or plan that you can get yourself on to combat that head discomfort you’re feeling. A proper diet is a must, and in order to avoid headaches caused by food additives, you should probably eat meals that you’ve prepared. Five smaller meals daily are recommended instead three larger ones for digestive and metabolism purposes.

Two tablespoons of ground flaxseeds with 10 ounces of water is an excellent way to start the day. Fish such a salmon and mackerel are rich in omega-3 fatty acids, which may help prevent migraine headaches.

As far as supplements are concerned, magnesium, riboflavin (vitamin B2), feverfew, coenzyme Q10, and 5-hydroxytryptophan (5-htp) are highly recommended. Calcium relaxes the nervous system, the muscles, and the blood vessels, and ginkgo biloba improves circulation to the brain.

Have you noticed a common theme here? Absolutely, it’s good diet, relaxation, hydration, and living a stress-free lifestyle.

Thanks for reading everyone! I hope y’all have a blessed and healthy weekend.





You can always count on Table Seven to provide you with the latest and most up to date information about nutrition and supplements.

In addition, I’ll never talk about or promote a product unless I’m taking it, or I took it.

Sometimes I talk about my old glory days of college football on here, but I never mention the intense weight training programs or the nutritional supplement regimens.

In the early 2000’s, I was taking almost 30 pills per day (mostly amino acids and vitamins), but when I stopped lifting, I also stopped supplementing.  Recently, I decided to take back control of my body.  The glory days of football are long gone, but I can still take care of my health, and so can you.

When I went to the food store a few days ago I picked up a bottle of Turmeric 450 mg because I’ve been hearing a lot of good things about it.

According to Webmd.com in an article titled, “Health Benefits of Turmeric,” Turmeric is said to be a relative of ginger that’s common in Indian, Southeast Asian, and Middle Eastern Cooking.  India has been using Turmeric for centuries to treat breathing problems.


Reviewscout.org lists joint health, memory and focus, heart health, and digestive health as the top four benefits of taking a Turmeric Supplement.

Never before have I taken a Turmeric supplement so I’m really excited.  Right now, I’m taking one 450 mg tablet once daily, and hopefully in a couple of weeks I’ll start seeing and feeling some positive results.  I will definitely update y’all.

Alright everyone, I hope you’re is doing well and staying healthy.  I appreciate you guys and girls.  I really do.  Thank you.

Have A Wonderful Night!



Lemon Water

I’m eagerly anticipating the reopening of gyms.  I joined Planet Fitness in 2018, and that was the first time in fifteen years that I had joined a gym, so as you can imagine, I was frustrated when they closed in March.

During that span of fifteen months, I got myself on this lemon water kick.  I buy the six-pack of Smart Water, that’s 6-1 Qt. bottles, and I was putting several pieces of sliced lemons in them.  The lemon definitely added flavor to the water, but after several months, I noticed my belly flattening.

There’s something about seeing results.  It motivates you in all kind of ways, and so I decided to do a little research to see what else lemon water was doing for me.

According to,


it’s perfectly okay and recommended to drink lemon water everyday.  Lemon water is good for the replenishment of ascorbic acid or vitamin c in our body which is important for good hair and a healthy heart.  Also, squeezing two lemons in glass and drinking that natural juice once per day first thing in the morning, can help with constipation and prevent the formation of kidney stones.  

In an article written by Helen West and published on healthline.com titled “6 Evidence-Based Health Benefits of Lemons,” Helen West outlines those benefits for us, and they are:

  1. Heart Health
  2. Help Control Weight
  3. Prevent Kidney Stones
  4. Protection against anemia
  5. Reduce Cancer Risk
  6. Improve Digestive Health

Some of the findings are similar in both articles, and that’s a good thing because it further proves the legitimacy of their findings.

The next time you go to the food store, pick up some lemons.  Your body will thank you, and then, you’ll thank your body.



Fruits for Breakfast

I cannot begin to tell you about the benefits of eating fruit for or with your breakfast.  Grapefruits, pineapples, and avocados can be found as the top three most healthiest fruits on almost any list.

Avocados do have a drawback as it is recommended to avoid them if you are serious about loosing weight, but that could just be because of their sugar quantities.  They’re still good for you.

Let’s not forget about those simple fruits that are just as beneficial and just as good for you.  Strawberries, blueberries, and bananas are not only easy to buy and readily available, but you can put them in most foods for a delicious and nutritious breakfast.

My personal favorite is blueberries, however, you can slice strawberries or bananas and add them to oatmeal and different cereals.

Yes, it’s that simple.  Take a cup of raspberries or blueberries, and add them to a plate of egg whites and wheat toast.

The summer season is coming.  If you’re looking for a cool healthy drink, you can use your blender at home to make fruit smoothies.

  • A little crushed ice
  • A cup of yogurt
  • 1 1/2 cup of low fat milk
  • Strawberries, blueberries, and bananas

Blend and drink!

We must constantly strive and look for ways to improve our health.  Our health is the most important thing!  What can we do if we’re sick?  Not much people.  I know this year is almost over, but it’s never too late to start eating healthy.

Have a blessed and wonderful day!

The Summer Is Coming!

I know I’m not the only person who was upset when Planet Fitness closed in March.  There’s a lot of us who joined the gym, and had a nice little routine going before the shutdown.  I was seeing results, and I know you were too!

Why let it end?  Don’t let it go.

The summer will be here in month, and who doesn’t look forward to the summer?  Lifting weights, dieting, and shedding weight is what we do.  We want to look good and sport around our leaner tighter bodies especially during the summer.

Think about it!  Bikinis!  No shirts!  The warm weather months are why some us train.  There are a lot of videos and tutorials circulating on the internet that can help you get a routine going at home during the Coronavirus closure.

If I owned a gym, I would open it, but I don’t, and I cannot force someone to do something they don’t want to do.  I can however, train at home, and when the shutdown is over, come busting out of my house like I haven’t missed a beat.

Yoga matts are good to have.  5, 10, or 15-pound dumbbells are really inexpensive, and you can get a pretty good workout right in your bedroom.

You can still eat healthy and take your vitamins.  Don’t let the Coronavirus shut YOU down!  Alright everyone, stay strong, and make sure you’re taking care of your health.  Without it, you’re useless.

Have a blessed day.

Next Level Dieting 1

Good Morning.

I’m not a chef, 🤣, let me start there.   The picture above shows what I ate for breakfast today, and in terms of what we all consider a full traditional breakfast (eggs, bacon, toast, etc.) I guess you could say this was a lazy man’s breakfast, but there’s something important going on.

“Next Level Dieting” is a term I coined, and it means exactly what is says.

Let me explain.

Next Level Dieting is finding a healthier more nutritious form of what you’re eating.  The food above is a cinnamon raisin bagel from Thomas’s, Jif reduced fat peanut butter, and fresh strawberries sliced on top.

This meal at its basic level looks like this:

Thomas’s raisin bagel, regular peanut butter, and either a strawberry jelly or preserves spread, but just when you think you’re eating healthy, you discover a healthier version of what you’re eating, and that’s Next Level Dieting.

Next Level Dieting Version:

Freshly baked bagel from a bakery (instead of the supermarket Thomas’s shelf brand)

Organic Peanut Butter (instead of a regular Skippy, or Jif brand)

Fresh Fruit- strawberries, raspberries, blueberries, etc.  (instead of a supermarket shelf brand)

What I ate this morning isn’t too bad LOL, (have fun with this), the peanut butter is reduced fat, and I used fresh strawberries instead of the strawberry preserve spread I had in the refrigerator, but we can always eat healthier.

The next time you prepare something to eat for yourself, think while eating, “how could I make a healthier version of this.  How could I make it…..Next Level?”

Ordinary Meal: Peanut Butter and Jelly.

Next Level Diet Version: Organic Peanut Butter and Fresh Fruit on a multigrain bagel.

Have A Wonderful Day

Training; Appearance and Decisions

How’s everyone doing with their weight training routines?  Today is the first day of July, can you believe it?  2019 is just about half way gone, and as I promised in January, we’d be taking this journey together.

So here we are.  Are you dropping those pounds?  I know I wanted a tighter – harder body, and I’m not even close to what I envisioned for myself at this point, but I am still going to the gym.  I’m not in beast mode, but I have been consistent.  I just completed my second consecutive week of three training days, and boy, am I sore as shit.

My workout has changed a lot so let me update you.  Right now, and for the remainder of the summer I’m going to continue with three days per week of weight training.  The days vary, but the routine is as follows:

Day 1 – Chest, Tri’s

Day 2 – Shoulders, Bi’s

Day 3 – Legs, Back, Abs

I discovered something about myself that I wanted to share, and I know everyone’s body is different, but just in case you’re in my boat, this will be helpful.  Do not get discouraged! 

It has been 14 or 15 years since I trained with weights, and if you’ve been out of the game for a while then you know part of your motivation to train again was that initial observation of your body.  It’s the one when you’re like, “Man, I’m out of shape.  I need to join the gym again.  I look like shit.  I feel like shit.”

There is however, another observation that’s more of a revelation, and this is why I’m asking you not to be discouraged.  I think I joined the Gym in October last year, but the other day I looked at myself again.  The opinion of myself was definitely a little more serious this time around.

I’m really out of shape I said to myself.  I’ve been training since October, and I know I was only training one or two days during the week up until two weeks ago, so I’m not putting unfair pressure on myself.  I’m just being honest.  My body, over the years, has become a blob mass.  It’s kind of funny, but true when I compare myself to a 230 pound lump of clay.  There’s no definition, and no shape.  Needless to say, I have work to do.

At this point, it easy for us to quit.  It’s easy to convince ourselves at this point that weight training isn’t doing anything for us because after-all, we’ve been lifting since October.  Do not get discouraged, and don’t quit.  Let this new, more serious realization of your appearance be the motivation that propels you into 2020.


Life is filled with decisions.  Everyday whether we realize it or not, we make choices.  Sometimes we make choices without thinking, which is why we don’t realize this in the first place, but let me remind you that you’re at a crossroad here.  Which direction will you move forward in?

Route 20    Route 18


If you chose Route 20, you’ve decided to continue with your current training routine.  You were honest with yourself, and you didn’t like what you saw, but you’re deciding to do something about it.  Within the near future you’re going to adjust your weight training routine by adding another day and turning up the intensity.  In six months you will go in front of the Judge (you) for another observation/revelation.  You will continue doing this until you’re satisfied with what you see, and then you will maintain.  Welcome to the future!

If you chose to vere right onto Route 18, turn off at the next exit.  Make a left, drive over the bridge and merge back onto the road you were just traveling on.  One minute up the road on the right is the Route 20 exit.  Go that way.

Have a Wonderful Day!

Natural Living

On the website eventcrazy.com, I just found an advertisement providing details about an event called the Spiritual Holistic Expo.

The event is located at Allentown Fairgrounds, 302 North 17th Street in Allentown P.A., and it will be held on Saturday, May 18th, and Sunday May 19th, from 10 am to 6pm.

Vendors from all over the Country will be there with their supplies and services supporting wellness and balance of the mind, body, and spirit.

This might be worth checking out if your into natural living and looking for help or guidance with a more holistic approach to your daily life.