Monday, October 16, 2017


FOOD, FOOD, FOOD. Eating is the most critical part of this life and health journey.  You may have heard it said that 30% of the journey is exercise and 70% nutrition. That is correct.  I never knew how important food was to my life until God changed my way of thinking.  After the first month of being on my journey, I discovered that food is just fuel. Just like there are different grades of gas for the automobile, there are also different grades of food.  Not all foods are the same.  It’s like the difference between having a Boston cream donut or a multigrain English muffin.  The donut will burn fast in your system and give you quick energy for about 30-40 minutes; whereas, eat the multigrain English muffin will burn slowly and give you sustained energy for 2-3 hours.  

I use to have a very distorted view of food. My 3 criteria approach to food was...

1. Taste good
2. Look good
3. Be good for me 

However, I realized that was not how I should think, nor was it the proper approach to food. So, I flipped the criteria around. Food should...

1. Be good for me
2. Look good
3. Taste good

Now, when it comes to choosing food or preparing it, I ask myself, “Self, does this food you are preparing meet the B.L.T. criteria?”   *not Bacon, Lettuce, Tomato ;)   


Four time Mr. Olympia, Jay Cutler says, “Eat for function, not taste.” However, I say we should eat for function, but don’t have to skimp on flavor. If you think food has to be bland, boring, or plain, then think again. I get asked all the time what I do to my food so that I don’t get tired of eating it. Well, I like variety in my nutrition. I have found that using different sauces and marinades are great for proteins. I have used citrus, oils, seasonings, and  low sodium or no-sodium rubs or marinades. Mrs. Dash is good, or if I am not worried about the sodium, I like McCormick Grill Mates. I keep at least 3 sauces in my fridge at all times: any brand of medium taco sauce, Sweet Baby Ray’s BBQ, & Ken’s Lite Honey Mustard.  You can be creative and experiment with the different seasonings and marinades, or just make your own.


If you only had $50.00 to buy real food or just a protein supplement powder, I would always tell you to buy real food first! Why? Supplements are just that, a supplement for real food - a second choice for nutrition. Yes, supplements are a great way to get quick nutrition and calories if you're on the go and don't have time to eat a real meal.  I use supplements in the form of whey protein for a post-workout shake and then eat a real meal 40-45 minutes later.  At times, I have used a protein bar to curb my appetite when between real meals. Supplements are helpful if you use them in the right way. I may go into more details about supplements in a different blog update, but for now know that supplements should never be your first choice for nutrition. Always go with real food.

CHALLENGE FOR YOU: Comment below and let me know your thoughts. What do you do to flavor your food? What supplements do you use? Why?

Until next time, grab a FREE REFILL of the King’s Brew @ Soul Cafe. 

Friday, October 13, 2017


One of the many arguments that has been going on in our society is that men are incomplete and need to be fixed. You can see this everyday on TV, where the father or the man figure is made to feel inferior to the woman in his life. Men are portrayed as stupid, idiots, incompetent, and the underdogs in life by women. I would say there is a small (very small) amount of truth to this. Let’s face it, many guys have never been properly brought up to do personal finances, household chores, or even basic cooking techniques… but does this make them not complete or stupid? NO!

When I was 11 years old, my father passed away at the age of 40. This rocked my life and turned it upside down. I was left on this earth to be raised by my mom along with my sister. The scripture that God is a Father to the fatherless became my anthem in life. He really was there for me in every area. God had put other men in my life to be the example to me in all matters, not just things of spiritual significance. Did I learn how to do personal finances through these men, or learn how to cook, or even how to do household chores? NOPE! I learned them over time through life experiences, whether it was in college or a failed marriage.

I share this open conversation with you over coffee this morning because I have come to the revelation that there is always room for personal improvement, but I also am a complete person, a complete man. My validation in this life does not have to come from others, but from God. This is a lesson that every person, man or woman, has to learn for themselves. I like what scripture says in Colossians 2:8-10 (NLT)

"Don’t let anyone capture you with empty philosophies and high-sounding nonsense that come from human thinking and from the spiritual powers of this world, rather than from Christ. 9 For in Christ lives all the fullness of God in a human body. 10 So you also are complete through your union with Christ, who is the head over every ruler and authority."

Bottom Line: Completeness is in every area of life: physically, spiritually, mentally, and emotionally. We have been created with everything we need in this life. Yes, personal improvement is helpful to be a better member of society, but in Christ you must realize He has given you everything. YOU ARE COMPLETE!

Until next time grab a FREE REFILL of the Kings Brew @ the Soul Cafe.

Wednesday, October 11, 2017


This morning while having my coffee and checking Instagram I got inspired to try making a protein ice cream type treat. I thought it’s got to be easy, it’s got to be simple, and it has to taste good. Please Understand I’ve made homemade protein pancakes, Protein added cottage cheese, protein in my oatmeal. Yet, nothing like ice cream has ever tasted right. I am not the Protein Guru. I don’t have 101 protein recipes to share. I have just one recipe that I made this week that was spot on and there is no fancy tools or kitchen equipment needed. Only a bowl, spoon, a few ingredients, and the freezer.

PROTEIN ICE CREAM TYPE TREAT: "Chocolate Peanut Butter & Strawberry Jelly"

1. 1 Cup of Greek Yogurt (Dannon Lite Vanilla)

2. 2 scoops of Protein powder(BSN Syntha-6 Isolate Chocolate Peanut Butter)

**Your Flavor Choice**

3. 1-2 stevia packet(s) for sweetness

**Optional: I added for my Flavor**

1/2 cup of strawberry jelly

Directions: Mix it all up in a bowl and freeze it. Every 1/2 -3/4 of an hour stir until you get your desired thickness. ENJOY!!

My Thot: As scripture states taste and see that the Lord is good. My challenge to you today is not to only make this protein treat, but to check out the claims of Christ for yourself. Find a good Church and check it out or visit the church online I attend at

Until next time grab a FREE REFILL of the Kings Brew @ the Soul Cafe.

Monday, October 9, 2017


Ken Andrews (Season 11 Biggest Loser Contestant & Co. Founder of Fit.Church) my fitness coach, friend, and fellow RetroFit Ministries partner said to me that my “outside is catching up with the inside.” To this day, his words ring loudly in my ears. Becoming whole is internal, as much as it is an external thing.

Scripture says to love the Lord with all your heart, mind, soul, and strength (Mark 12:30). Notice three are internal while one is external. In other words, the first three come together and are made manifest through our physical strength.

Our physical body is the outward expression of the internal working in harmony and it worships God fully in every area. Wholeness!!

My Thot: We are made to be full manifestations of God’s amazing grace. Every area of our lives are to be touched by God as we submit to changing and transforming ourselves from the inside-out!

Until next time grab a FREE Refill of the Kings Brew @ the Soul Cafe.

Saturday, October 7, 2017


Do I want to look and feel amazing? Hello, of course I do!! I want to be strong, have muscles, an awesome six-pack set of abs, and look really good. Yet, that's only a small part of why I do what I do. There is more, much more, than just the physical side. Since losing 255 lbs in two years that's all that most people have noticed. They don't know the spiritual, emotional, and mental heck--even the financial and relational transformation I have been through.

Many people are unaware of what I have lost. I have lost everything in life: a wife, family, friends, job, ministry, and health. I was 625 pounds. I was a broken, mangled mess of a man who was hurting, depressed, and slowly killing myself due to being super morbidly obese. I was a pitiful excuse of human existence walking around in constant physical and emotional pain; but, THANK GOD He has transformed my life and brought change, restoration, and wholeness to me. Like a boxer on a come back trial, He has given me a NEW Wife, Family, Friends, Home, and has given me a Restored, Healthy Body.

There is a new found freedom and liberty that comes from allowing God to have His way. When I talk about this new life, this real life, this true life I am referring to WHOLENESS. Today I have decided to start blogging again about my Life, Health, God, and my passion for good Coffee Conversations.

Until next time grab a FREE Refill of the Kings Brew @ the Soul Cafe.

Sunday, September 30, 2012


‎"Carefully guard your thoughts because they are the source of TRUE LIFE."
Proverbs 4:23 CEV

WISDOM & REVELATION ABOUT THIS NEW LIFE from Grandma Ivy in the movie "Pure Country"

Grandma Ivy, "Well, sometimes the tree grows too fast and the roots don't develop, and sometimes you have to chop off the top of that tree to let the roots catch up."
The Drummer Earl, "But do you know where he's at?
Grandma Ivy, "No, but I expect if you follow the roots, you'll find him."
The Drummer Earl, "Grandma Ivy, in all the years I've known you I've never heard you answer a question directly."
Grandma Ivy, "There are no answers. Only the search."

My Thot is in order for me to find this Abundant Life, this Real Life, this New Life, this TRUE LIFE, I had to come back to my root! (Spiritually, Physically, Mentally, & Emotionally) Friends go back to your roots... Stop trying to do things your way, & learn to do things God's way. He has the best plan for you, What I thought was Plan A for my life burned up like ash, and blown in the wind. What I thought was Plan B was actually the Plan A that God has always wanted for me. Life is a journey enjoy it!

Until next time grab a FREE Refill of the Kings Brew @ the Soul Cafe.

Monday, September 3, 2012


Today as I was sitting here I was reading Gen 1: 26,27 out of the NLT version. 

26 Then God said, “Let us make human beings in our image, to be like us. They will reign over the fish in the sea, the birds in the sky, the livestock, all the wild animals on the earth, and the small animals that scurry along the ground.” 27 So God created human beings in his own image. In the image of God he created them;
male and female he created them."

I read this verse over and over and then I repeated it audibly about 5 or 6 times. What are you trying to show me Holy Spirit I asked? What is it that I am to learn from this? I settled down to listen and what I got was who's image do you see? Do you know who's you are or do you let the world tell you, direct you, steer you into become who your not meant to be? 

One of the 10M's that is taught and published in Dr Bill Hammond's Prophetic books is: 
"God makes the man before manifesting mighty ministry"  I have modified this to say, God has to make the Man or Woman first before manifesting mighty ministry (Life).  

My Thot today is simply to ask you. who's image do you see in the mirror? Do you see the image of a great God working in and through you or do you see the worldly, destructive influences of life that people are running to?  I have inserted a Video from Israel Houghton's song "I Know Who I Am" for your enjoyment.

Until next time grab a FREE Refill of the Kings Brew @ the Soul Cafe.

Saturday, April 21, 2012


A few months ago I started a “New Journey” a “New Beginning.” I have been concentrating only on my personal health in the areas of physically, spiritually, emotional, & yes finically. Many days after I come home from water aerobics I like to go sit on the front porch and drink a cup of coffee. During this time I like to read, pray, & reflect on life or my health. The other day I was thinking about this wonderful covered porch and the awesome benefits it provides. I want to share a few of these insights with you the reader.

The Porch and the life lessons I have learned are nothing new, but just a good reminder of what being in the shadow of the almighty, or under the wing, or under the arm of God is. First, even though it may be hot outside, there are always ample amounts of shade to cool you under the porch canopy. Second, the porch always provided a place of protection from bullies. No matter how many neighborhood bullies would come and pick on my friends & I out on the street corner I could always run to the porch for protection. Third, just like number two the porch was always a place of security. Again against bullies or strangers you don’t know. Finally, I thing of the porch always as a great place that provided shelter in the most terrifying of storms, whether thunder and lighting, hale, or even snow. The porch was always a great place that brought my friends, family, and me great comfort, joy, peace, safety, and hope.

My Thot for today is: If you have a porch, take the time to enjoy it and let it be a sweet remembrance to you of how the heavenly father covers us, shadows us, and provides protection safety likewise. So come pull up a comfy chair and join me on the porch.

Until next time grab a FREE Refill of the Kings Brew @ the Soul Café.

Thursday, April 12, 2012


The other day I blogged about how over this last year you the readers have been subjected to my life’s vast experiences. If you recall I spoke about having everything from health issues to a failed marriage, to losing family, friends, job, & ministry. I have been down at the crossroads and I have had to make many hard changes and decisions. Has it been painful? Oh yeah! Like I said I have lost everything in my life! During this new season of change God has had me on a comeback trail to being made complete, whole, and well.

If you remember I told you about the awesome story in the Bible found in John 5:1-9 of a man that had an issue for 38 years. From time to time an angel would come down and stir the waters and the first person to get in the pool was made whole, delivered, or made well. The man in this story was just sitting there and Jesus walks by and said, “Do you want to get well?”

I am going to stop here for a minute and laugh, because I think of the Blue Collar Comedian “Bill Engvall” who does a standup bit where he makes the point that people ask the dumbest questions that they already know the answer to. (Example: A truck driver gets his 18 wheeler stuck under the overpass and a cop says hey you get your truck stuck? “…The truck driver says, NOPE just delivering the overpass. Here’s your sign!) We as people ask some of the craziest questions that we already know the answers too. I believe Jesus is asking this question not because He needs the answer or a sign, but because Jesus wants to see this man’s response. Look throughout scripture this type of questioning is found. Do you want to be made well? What do you want the father to do for you? What do you have need of? Jesus already knows what’s wrong with us He does not need us to explain what’s wrong. Again, I believe the questions are asked as a natural point of contact or a natural point of our faith in God can be seen.

My Thot is: if God is asking you this question don’t act as if He does not know about you or your issues, but realize he is trying to meet you where you’re at, a natural point of contact where the mortal meets the eternal. He loves you and wants you to be made whole. 

Until next time grab a FREE Refill of the Kings Brew @ the Soul Café.

Tuesday, April 10, 2012


Over the last year you the readers have been subjected to my life’s vast experiences. Everything from my health issues to a lost marriage, family, friends, job, & ministry. I have been down at the crossroads and I have had to make so many changes, choices and decisions that have been painful, but where for the best. I have lost everything in my life! Yet Praise God, because He was then able to move me to the place I needed to be in. Since November 7, 2011 God has had me on a comeback trail to be made complete, whole, and well. There is an awesome story in the Bible found in John 5:1-9 (MSG) of a man that I have affectionately called “Withered Willard.” His story is goes like this:

"1-6Soon another Feast came around and Jesus was back in Jerusalem. Near the Sheep Gate in Jerusalem there was a pool, in Hebrew called Bethesda, with five alcoves. Hundreds of sick people—blind, crippled, paralyzed—were in these alcoves. One man had been an invalid there for thirty-eight years. When Jesus saw him stretched out by the pool and knew how long he had been there, he said, "Do you want to get well?" 7The sick man said, "Sir, when the water is stirred, I don't have anybody to put me in the pool. By the time I get there, somebody else is already in." 8-9Jesus said, "Get up, take your bedroll, start walking." The man was healed on the spot. He picked up his bedroll and walked off. 9-10That day happened to be the Sabbath. The Jews stopped the healed man and said, "It's the Sabbath. You can't carry your bedroll around. It's against the rules."

Do you want to get well? DUH!!! What a stupid question. What do you think? I have been here waiting for 38 years of my life. I am broken, mangled, mess, and every time the angel comes and stirs the water I don’t have time to get down to the pool before someone else gets in. Look dude, I don’t have anybody to help me down to the water. So what do you think? Duh, of course I want to be made well. I write this with some harshness and humor because I can see Withered Willard wanting to answer Jesus in this strong manner or yet maybe it was just me and my response to these verses as the cry of my own heart. Trust me I have read theses verses over and over and cried out “I WANT TO BE MADE WELL” “I WANT TO LIVE, I WANT TO LIVE.” You betcha and I can identify to Willard living with his issue for 38 years after all I too will be 38 in a few weeks so trust me this has been a process and hits me hard.

My Thot: is you and I don’t have to suffer 38 years. We need to be open and respond to Jesus’ question with Yes I want to be made well! I want to live, I want a good life, I want to be healthy, I want to be a productive member of society, I want to serve you God to the fullest, You betcha. Then we need to realize that we don’t need to wait for any person, because he is that person, His that Man, that God-Man that we need.

Until next time grab a FREE Refill of the Kings Brew @ the Soul Café.