Saturday, November 4, 2017


SOCIAL MEDIA IS NOT EVIL!!  CNN once reported that a certain pastor told his leaders to delete their Facebook accounts. This church of 1,001 members in NJ had about 20 marriages fall apart in one year because of social media. Apparently, some of it's members were reconnecting with old flames causing martial relationship strains that lead to about 20 lives being torn apart by infidelity and divorce. The pastor is missing the point in using social media. Just like any other tool for connecting socially with people, we must provide guidelines. Facebook, Twitter, Instagram, and the Internet in general all have pros and cons. Yet, social media is not evil!! Not using technology because he was afraid that his people would fall into sin or that it would cause more marital discord was a cheap cop out and an insecurity on the pastor's part. I must admit this really got me steamed because this pastor was not helping fix or solve the problem. He was only putting a Band-Aid on a gaping wound that did not need a leadership extreme power maneuver but needed solid Biblical teaching on marriage, relationships, and proper social networking protocol.

I have heard all the arguments and I have seen the good and the bad of social media networking -which connects real people, with real lives and real issues. Plus, I am an advid TGIF User:  Twitter, Google, Instagram, Facebook.

I just recently turned off multiple social media updates on my cell, due to the volume I was getting. With receiving so many, I found it a bit challenging to get any work done. My mind would drift its attention from working on faith, family, fitness goals and tasks to hearing that alert sound on my phone. Like a 3 year old boy I would hear the tone and my attention would immediately go to the phone. I would be captivated by Text messages, Emails, Facebook, Twitter, and Instagram posts. It all reminds me of the dog “Doug” in the 2009 movie “UP” - his attention would go away when he saw a squirrel. SQUIRREL!

I am telling you this because I have had to learn balance in using social media. I have been smitten by the media bug before, as many of us have. When I first got my Facebook, Twitter, and Instagram accounts or new iPhone I would spend hours on those pages looking for friends, family, acquaintances and cool looking meme's. Sometimes hours would pass by and what started out as a 2 PM quick peek, turned into an 11:30 PM addiction of information overload. This happened for a few days, then I realized that I was not getting anything done. This was just time wasted that I would never get back. I had to set mental boundaries. Instead of looking at my social media for long periods of time, I had to fight my urge 10 -11 times a day just to check for NEW media posts. Since this realization, I have been striving for more and more balance in this area. It’s a daily decision that I make just like eating right, working-out hard, etc...

My Thot for today is:  Don’t throw social networking out the door. Learn how to use it for God's glory, protect yourself, and your marriage from compromise. As Rick Warren wrote in His book Purpose Driven Church, “Blessed are the balanced, for they will outlast everyone.” Folks, strive for Balance - not only in social media/networking, but in all areas of your life. This will not only save your marriage but all relationships!

Until next time grab a FREE REFILL of the Kings brew @ the Soul CafĂ©.

Wednesday, October 25, 2017


As a former pastor of a church I understand the need to evaluate what works and what doesn't work in the church. If it was a program or process that wasn’t giving the desired results after three to six months, it was evaluated, analyzed, and either re-tweaked, kept or trashed. I have never been afraid to try something different, even though change was often super hard for my little church to get behind.

Using My Gift

Evaluating or Analyzing the process of things has always been a part of my life; whether it's seeing how a church or company is being run or if the people or employees are getting the overall vision, mission, purpose, and how it's being effectively communicated to a certain target audience. I am very grateful that since my life was radically changed, transformed, and made whole again in 2012 that I am able to use this gift of administration and evaluation to apply it to my life and health journey. I do this with everything from what I eat, its timing, its affect on my body. Does it give me the most bang for my buck or am I just spinning my wheels using the knowledge of others that has no real practical application? Even when swimming or using different equipment at the gym I am always in an evaluation mode. I am looking to always find and use the best-of-the-best methods or information. I like to think outside the box. I am not a theory type guy. I never read books or articles about theories from theorists. I am a practical application guy. I am always looking for the people and resources of those who are actually doing what others are just thinking about doing. I am always asking the BIG question: SO WHAT? NOW WHAT DO I DO WITH THIS INFORMATION?

A Way Of Life For Me

I am always thinking of every aspect of my journey. Some say I am overthinking things, but in reality I want to be the best Me I can be. I owe it to God and my family to not just be laid back and hope for the best. NO! I refuse to just go with the standard flow of what the fitness industry says. God has blessed me with a unique gift of administration and evaluation. I have found that this gifting is being used by Him in every aspect of my life, not just in the church world. It may be strange to some people that I evaluate everything I do with my life and health journey, but I found that I need to be this way. I need to be very protective of my journey, my food intake, my exercise, but the truth is no one is going to hold your hand and do this for you. You have to make this a way of life for you. 

My Thot: It’s OK to try and fail as long as you get back up, shake yourself off and keep moving forward. 

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

Tuesday, October 24, 2017


Delays are inevitable, they happen and I’ve gone through so many delays. That it has been extremely frustrating at times. But delays aren’t meant to hurt you, delay’s are made for comebacks. In Gods timing you will move forward, you might not like the process He takes you through, but as soon as you except the delays as a good thing not a harmful thing you will become Free in your mind and be able to focus on your goal(s) and see results.

Setback are made for Comebacks!! When you see the comeback for what it truly is then you know that God is setting it up for something amazing.

My Thot: Today be encouraged if you are facing setbacks. They are there to get you ready for your comeback. I promise you, you will move forward in your destiny if you don’t give up.

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

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.