Archive for Apr, 2013


What is a Super Food?

In layman’s terms, a Super Food is a nutrient-rich food considered to be especially beneficial for health and well-being.

Functional food or medicinal food is any healthy food claimed to have a health-promoting or disease-preventing property beyond the basic function of supplying nutrients, hence the name “Super Foods”.

Check out this Super Food chart


Here’s a question for you…How much of these foods are apart of your diet?

I have this chart stuck up in my kitchen so I’m always reminded of what I should be eating on a daily basis.

Tell me, can you see any fizzy drinks, burgers, sweets, chocolates, crisp, chips or any high sugary snacks on this list..No? Now, I wonder why that is…

Think about what you put in your body as you are what you eat.


Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, get plenty of exercise and maintain a healthy lifestyle.

Look after your body and your body will look after you. In life, don’t expect you can put in 80% and get back 100%, it doesn’t work like that. You have to put your heart in everything you do, especially if you are aiming for success. Work harder than you did yesterday and tomorrow will be easier! Visualise what you want out of life and believe that it WILL manifest.

Keep hold onto your faith.

Eat well as nutrition is linked to your well being more than you realise. Exercise not only the body but the mind also by learning, reading and searching deep within your soul. A lot of the time people feel lonely and search for external companionship trying to find the perfect partner without realising all along all they really need to do is find themselves…

Life can be tough, let’s face it…However, perseverance can lead us to greatness. It can lead us some place we never imagined. Perseverance also builds our character by making us stronger individuals who never quit when things get rough and down right dirty.

I’ve gone through some extremely difficult times in my life and when I look back and reflect, I do sometimes wonder how I got through certain situations…But after further reflection I can see it was by keeping strong, having faith and the knowing that time heals all wounds. Fortunately I also have a wonderful family that I have to give thanks for.

If you’re reading this right now it’s likely that you’re blessed in life whether you realise it or not!

There’s wants and there’s needs in life. Ask yourself this…Do you have everything you need in life, not want, but need? Food, health, shelter, love…

I count my blessings everyday and try not to be ungrateful because although I don’t have everything I “WANT” in life, I have everything I “NEED” and I know there is always someone in a worst of situation than myself (not to say my circumstances are bad in anyway)

Just think, if you had everything you wanted in life right now what would you do everyday…?

Seriously think about that for a moment. If you had it all what would you be trying to achieve and accomplish…You’d already have it all…

That’s why I’m in no rush to accomplish certain goals any more and would rather take my time enjoying the journey rather than trying to rush to the finish line. (Please note though, there is a difference in taking your time and then there is just straight up procrastination)

I think life is great and all my bad experiences I’ve been through and have yet to go through I see as blessings in disguise to test my character and to teach me long life lessons that can only aid me in teaching and helping the next man…

Have a wonderful week and my love to you all

David Richards


Quotes by: David Richards/Sasha Cohen


Hey Guys,

It’s mid-week already… I hope everyone’s having a great week so far and loving life wherever you’re reading from. Only two days left until the weekend and the sun is starting to shine…let the good times roll 🙂

Anyway, I’m back again with another quick tip of the week. For today’s tip I will be discussing:

Breaking down your goals

It seems that one of the biggest reasons why people never achieve their goals is because they focus on the end result too much… they can only see the bigger picture. What do I mean by this?

Firstly, let’s view our goals as if it was a jigsaw puzzle. When completing a jigsaw, you do so by putting the pieces together one step at a time right…piece by piece, step by step. Metaphorically speaking, this is exactly how we need to view our goals.

Imagine if each day leading up to a goal was like putting a piece of a puzzle together…You know for one that you’d have to take your time and rushing wouldn’t even be an option… I mean seriously, could you imagine trying to rush through a jig saw puzzle, I’m talking the ones with a good few hundred pieces.

And two, imagine looking at all the pieces of the jig saw scattered in the box… it can seem quite over whelming that you’re faced with putting the whole lot together…But by breaking it down and taking your time, you can see that there is light at the end of the tunnel.

SMART goals

Let’s now apply this theory to a real life scenario.

Say for example you set yourself a goal over a 12 week period to loose 12% body fat…without breaking it all down into bite-size chunks it really can seem undo-able at times, trust me I’ve been there…in your mind it’s easy to think “Arghh man, I’m only 2 weeks in and I have another 10 weeks to go, I don’t think I’m gonna last this long” … Keep thinking like that and you might just be right.

But when broken down into weeks, then into days, it makes the goal much more bearable and you are much more likely to succeed.

A good technique I use for breaking down my goals is to firstly write them down (and I recommend you do the same.)

This way you know exactly what you are trying to achieve! Also, I find that by writing them down, when I wake up at 5.30 am in the morning to go to the gym and start questioning “why I’m even up at such times” all I have to do is look at what I have written down as a reminder.

Having them stuck up on the wall in my bedroom staring back at me works a constant reminder and allows me never to forget what I set out for.

Another thing, when setting your goals, try be specific as much as you can as this will help you come up with weekly targets to meet AKA way points.

If your goal is to loose fat, you can aim to loose 1-2 lbs a week. This may not sound like a lot but over a 12 week period it equates to a lost of 12-24 lbs!

Your goal could be anything you want to achieve…Revision for example or even reading a book. If you was aiming to complete a book within 30 days and the book had 24 chapters, you could aim to read a chapter a night and before you know it you’d be head deep into another book.

So remember:

  1. Come up with a goal
  2. Write it down
  3. Break it down
  4. Stick it on your wall
  5. Go after it with 100%, anything below that and you don’t want it bad enough


Much Love People


11 weeks out. Just had a fantastic session. Chest and Shoulders took a good beating. When I go to the gym tomorrow morning I will work the 3 heads of the shoulder individually to bring out some more detail and separation.

For Chest I mixed it up today and done the following:

Flat Bench Dumbell Flies 3 x 20 reps – 10kg
Incline Smith Machine Press 5 x 15 reps – 30kg
Incline Dumbell Flies 4 x 8-10 reps – Starting from 26kg and going up 2kg each set
Cable Flies – 4 x 15reps – 30kg

For Shoulders I just kept it simple and used the Shoulder press machine (my shoulders are still recovering but I’m just grateful I can train them again)

Tomorrow morning the Back, Delts and abs will get a working. If I got time I will throw in some light cardio.

Now time for some dinner. On the menu today we have some curry chicken with mixed sea food, broccoli and avocado. I would have some coriander leaves but I can’t find them…I know, random.

Keep pushing and you to can reach your goals. Break them down into chunks and take everyday as it comes.

Much love to you all


Hey Guys,

I just found this article while researching Green Tea and it looks pretty interesting… What do you all think? I’m going to do a write up on Green Tea pretty soon as I get a lot of emails from people asking me how beneficial it is for fat loss and if it really helps to speed up the metabolism. I myself drink up to 6 cups a day. If you don’t like the taste you can always opt for the flavoured version. Anyway, I hope you enjoy the article and let me know your thoughts.

Why Green Tea?

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.

Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

  1. Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.
  2. Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
  3. Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
  4. Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
  5. Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
  6. Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.
  7. Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions
  8. Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.
  9. Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
  10. Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
  11. Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

How Much?

These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom).

Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.

For the rest of us with all these abundant benefits…it’s a wonder we drink anything else.



Hello my good people,

How are we all doing. I hope everyone is blessed and ready to tackle another week. Time is really flying past these days, wouldn’t you agree?… I mean it feels like just the other day it was January and now where deep into April approaching May. Hmmm…That’s why I tell people everyday to live life and enjoy themselves…Anyway….

I found this quote the other day and it resonated with me more than you would believe, so it was only right that I shared it with you guys. It goes as follows:

“When you fail you learn from the mistakes you made and it motivates you to work even harder.”

Can any of you relate to this? I know I can and this is exactly how I feel when I’ve failed at something. Failure always makes me think to myself “OK, so things didn’t go to plan this time round but now you’ve learnt this lesson, how can reformulate a plan and come back even better and stronger”. And you know what, you might even call me crazy here, but I also view failures as blessings in disguise. Hear me out…

If we never failed at anything then how would we grow as individuals?

Think about it… Where would there be space for us to develop and improve? There would be no balance as things would always be one sided and there would be no lessons for us to learn from.

Now don’t get me wrong, I’m not saying I like failing, I mean c’mon who does…However, just by changing our perception on how we view failure, it can make a big difference in our lives.

I think we should become friends with failure or even see him as a big brother who teaches us lessons with tough love.

Before I started my journey on bettering myself, I use to honestly fear failure. To think, I use to like the idea of not attempting something because in my mind I could then say “Well, no harm done, if I don’t try at least I’m not going to fail” – Looking back at it now that was failure within itself and such a cop out!

So what if you attempt to do something and it doesn’t go to plan the first time round…Dust yourself off and try again. The amount of books I’ve read on Entrepreneurs who have failed businesses a crazy amount of times but they still kept grinding and grafting and today they are multi-millionaires.

Or let’s take babies for example…When they are first learning how to walk they fall over time after time again but they stick at it starting from small little steps to then being able to walk all over the place. We all use to be babies at one stage and we all learnt how to walk –  Failure wasn’t an option back then – What’s changed?

Here’s how I now view failure…Whether I’m going into a competition or attempting to accomplish a goal, my mind set is “Failure is not an option”.

However, I also embrace the idea of failure upon facing it. Therefore, whatever I am attempting at the time, win or loose, I still come out a winner at then end. I either take 1st place or learn a valid life lesson.

Before I go, let me share a poem with you all – I first came across this poem when I was in Jamaica back in 2009. I bough a small picture type poster with these very words written on it and have it on my bedroom wall to this day. I hope you find comfort in reading and start changing your perception.

~Peace and Love to you all~


David Richards


Quotes by: Natalie Gulbis/David Richards



Hey Guys,

Just a quick one, I thought I’d share this picture with you all… A list of health benefits from another amazing fruit. I’m still doing some more research on Coconuts and their health properties to share with you guys, but I know enough to advice people to start fitting them in their diets.

It’s funny, we turn to supplements and medicines when mother nature has it all here for us. We chase what man has made rather than go for what has been grown naturally…Something to think about.

Peace and Love

David Richards



Hey Guys,

Just a quick one. I thought I’d post this as I get lots of emails from people asking me about carbohydrates, both when there trying to loose fat or gain muscle mass.

Now firstly, it is a misconception that carbs make you fat… Too much carbs makes you fat! Furthermore, too much of any macro-nutrient can see that waistline start to increase, so let’s not put it all down to carbs. They can be your friend or your enemy depending how you treat them.

As this is just the intro I won’t go into too much detail but I’ll give you enough information to get a better understanding on the subject and to go away and conduct your own research.


What is considered a bad carb?

As the picture above shows, bad carbs are the ones that YOU KNOW make you fat such as:

  1. Cakes
  2. Chocolate
  3. Biscuits
  4. Sweets
  5. Fizzy drink

These are the ones that have no nutritional value to you whatsoever (no matter how you try to justify it)

What is considered a good carb?

Again, as pictured above, good carbs sources are foods, such as:

  1. Oats
  2. Sweet Potato
  3. Brown Rice
  4. Quinoa
  5. Beans

Now interestingly enough, all the bad carbs listed above are considered High Gi carbohydrates. High glycemic carbohydrates break down quickly and rapidly raise glucose levels. With low glycemic index foods, the body is able to release a steady level of insulin to control blood sugar levels.

Saying that though, not all High GI foods are bad for you. Let’s take a look at fruit for example:

  1. Bananas
  2. Melons
  3. Pineapple
  4. Raisins
  5. Mango’s

All the above fruit have health benefits but because they are so high in sugar they are considered High GI foods (break down quickly and rapidly raise glucose levels) Confused…? No need to be.

Just remember, if it’s high in sugar, it’s likely to be considered a high GI food.

If it’s filled with fibre and takes longer to cook, it’s likely to be considered a low GI food.


There can be exceptions though such as sweeteners and how they respond in the body but I’ll have to cover that in another post as that can get pretty complex. In regards to sweeteners, look up Stevia (a near 0 calorie herbal sweetener) which is a great alternative to sucralose aka Splenda, aspartame and acesulfame-k which are found in most sugar free products such as low calorie foods, snacks & drinks but carry some harmful side effects.

Here’s a little quiz that should stick with you next time you think carbs – What of the following  are considered “Low GI carbs”

Brown Rice vs White Rice

Potatoes vs Sweet Potatoes

Brown Sugur vs White Sugar

Coke vs Diet Coke (I’m only joking)

Wholewheat Pasta vs White Pasta

Beans vs Chocolate

The next time I touch up on the subject I will go into more detail and discuss the benefits and disadvantages of carbs, the best time to eat them, more details about types of carbs and anything I can think about related to the subject.

For now, research and read, then do more research and read even more as knowledge is power and will help us get progress in life. See the link I provided below which has some good information to get you started on the topic.

Eat carbs and enjoy them, but everything in moderation 🙂

Much Love

David Richards


Read more & Research:

Low GI vs High GI –

Aspartame aka Poison on a spoon –

Stevia –

Sucralose aka Splenda – A great article and video by  Dr. Mercola


Hey folks,

I hope everyone’s well. Today I’m starting a new series of blog post called “Quick tip of the week”. I will be covering anything I can think of that I feel you may find useful from fitness to your day to day working life.

Today’s tip is do with a friend of mine called “Tupperware”. He is inexpensive and will help you keep your diet on track. He is small, portable and easy to carry around. Another benefit is that he also comes in different shapes and sizes and will help you save money by not having to buy fast food when you’re out on the move.

You can be sure to purchase him from your local super market, corner shop or even online.

There are no excuses to not stick to your diet once he is around so what are you waiting for, he is waiting for you to go pick him up.

I’ll be back sooner than you think with another quick tip 🙂

Enjoy your weekend guys.



“Motivation is the art of getting people to do what you want them to do because they want to do it”.

That quote may have went over your head as it did mine the first time I read it so let me explain.

When I get people to start leading better lifestyles by eating healthier, exercising and changing their perception on day to day situations, it’s not because I have some amazing gift or special ability, it’s because deep down they wanted to make that change.

You see, a lot of times in life there are places we want to go, things we want to achieve and passions we want to fufill, but due to the fear of failure or simply just procrastinating, we never get round to it – Not until we are inspired or “Motivated” that is.

I reckon that it is a misconception that being a procrastinator makes one lazy. I feel it’s more a case of managing your time well and getting your priorities straight in the right order.

With so much going on in our lives and so much to fit in the day, I can see why people just give up on certain activities or use excuses to justify their situation. I’ll give you an example, sometimes a month can go pass and I won’t see someone in the gym for sometime and when I ask them where they’ve been it’s not unusual for them to reply something along the lines of “Argh man, I’ve just been so busy slaving away at work and when I’m finished after a long day I’m just to tired to train” C’mon man…REALLY?

I mean fair enough if that is the case and you have some extreme job OR your a single mum with 10 kids, but a lot of the time it’s just an excuse because you simply can’t be bothered, and by coming up with these stories (the lame excuses) it allows you to justify it in your head some how. NO!

I don’t mean to sound harsh you know I love you guys, but sometimes a dose of tough love is needed with a helping of our good friend MR reality check 🙂 And I’d be lying if I said I wasn’t once apart of the story tellers club but as we grow we learn and start to view things differently.

Without getting to side tracked, the point I’m trying to make is I don’t feel anyone can “MAKE” you do anything, we have to want it first. Strip away the money, cars, clothes and wealth and you will see we are all the same, no one is better than anyone.

“So as humans all we can do is motivate and be motivated – Inspire and be inspired”.

Enjoy the rest of the week and much love to you all.


David Richards


Quotes by: Dwight D.Eisenhower/David Richards