Friday, June 24, 2011

3 Week Fashion Show = Mission Man

So it has been a week since the fashion show and I have been patiently waiting for pictures from the event to show ya'll:-) Apparently over $3,000 was raised for the Kidney Society. GIDDY UP!

Now it's time for the time laps. The first set of pictures is where we started with Sammy and the second picture is the only picture I have from the event thus far. This was right before our boxers set! HELLO significant 3week progress;-) More muscle tone...check! Arms and Abs...getting there! Keep up the good work brother!

Where we started
3 weeks later!

It is amazing what proper nutrition and a little exercise can do eh?!?
ps...if anyone wants to pay me to do this...I am open to travel just about anywhere:-)

Make it a good day and weekend world!


Tuesday, June 7, 2011

Mission Man after 11days!

If you remember correctly, I posted these first 2 pictures on May 25th...
Well Sammy is slimming down! This picture was taken on day 11.
We are still up 3-4 tmes a week at 5am. Having maintained our resistance training, we are complimenting our cardio with some hot yoga and plenty of dancing! CALORIES IN vs. CALORIES OUT!

Just so you can get an idea of what types of food we are will find pictures below.
Basically, there are an abundance of greens and protein mixed in with some slow releasing carbs.

Breakfast like a King
Lunch like a Queen
And Dinner like a Princess

The Fashion show we are volunteering in is one week today and I am rather pumped to see how Sammy's body will have transformed! On a personal note, I am finding this project to be a fair bit more work then I originally anticipated, however, I am excited that very soon one of my bests will be lets just say "rather FIT!"

Make it a great day and remember that you can get fit too! You simply have to decide you want it...and then hire me for millions of dollars:-) lol


ps. I was happy to throw this box out! Eat Puffs if you want to look puffy!

Thursday, June 2, 2011


So our fashion show is 2 weeks away and people are starting to notice Sammy's improvement!

We are up at 5am just about everyday so that we have enough time to exercise while ensuring sammy can still make it to work for 7am. Yes, getting up at 5am SUCKS but I am excited to see Sammy starting to get excited.

It is amazing what a little dedication and proper nutrition can do!

I will post a picture tomorrow!

Make it a great day!

Wednesday, May 25, 2011

Where have I been?!?


So someone asked me the other day..."Stephen, where has the blog been?"

Well let me apologize, frankly friends I am working on ways to make money...I would love to say that blogging provides me with more then enough money to be financially solvent, however that would be a fictional truth.

What have I been up to you ask?
Well, I have completed my move to London Ontario and have a little snap snap shoot coming up on the 1st:-) The Solar project I have been working has it's hydro hook up today...WOOOHOOO! AND Sammy and I are going to be in a fashion show benefitting The Canadian Kidney Society on June 14th! NOW....considering there will be a Boxers and Bow-tie set in the fashion show, yesterday we started ~ Mission Man!
Goal = Turn Squishy Sammy in to Svelte Sammy!
TIME LINE = 3 weeks
Here is what we are working with...
Considering Sammy has to be at work for 7am...the 5am alarms started sounding yesterday.
I am doing the cooking and training...and Sammy is just going to keep eating, working and living! lol

We have our Zegna suit fittings today;-)
If you forgot who Ermenegildo Zegna about my $4,000 Jacket!

Will work on getting May's 12 in 12 done today!

Make it a good day world and thanks for the love:-)


Monday, May 23, 2011

Let the Sammy challenge begin! 

3 weeks until the fashion show and we r going to get Sammy into fine form!

I will be cooking and exercising the man with the goal of going from squishy to sfelt(sp)

Make it a good day! 

Sorry for the lack of posts recently...

Sent from my iPhone

Saturday, May 14, 2011

make some feel special today!

My friends make me feel soooooo special!

Make someone feel loved today!

sending love, suchie

Wednesday, May 11, 2011

We all have something to offer

So today was a 13+hr work day and it felt great.

It got me thinking...
We all have something to give the world, therefore the question is->what do you want to give?

make it a good day,


Rule #119

Rule #119 ~ Approach every situation with love and compassion!

You are in control of how you react to every event!

Make it a good day!

Monday, May 9, 2011

Rule #120

Rule #120 ~ Do what feel right!

If you have not read this one yet...lets just say it's kinda like a coinflip :-)

Make it a good day!

Sunday, May 8, 2011

A Sunday Trinkit

So I was just thinking...

You know that old saying..."anyone can be a dad but it takes someone special to be a father."

And on that note I will say Happy Mother's Day:-)

Make it a great week everyone

Saturday, May 7, 2011

Rule #121

To quote one Bobby McFerrin...

Rule #121 ~ "Don't Worry, Be Happy:-)"

make it a great weekend!


ps...I had never seen this video - if you are ready for a laugh and smile click here

Thursday, May 5, 2011

Rule #122

Rule #122 ~ Prioritize and get your work done!

make it a good day and sorry for not writing recently,


Sunday, May 1, 2011

DTR that shit!

I had a meeting this morning...a 3 hour meeting of sorts, on a Sunday...why?

When I thought about what to write old lesson came to mind...

You have to DRT that shit!

Any idea what DTR stands for...?

D........................... T.............. R..........................................!

I'll tell you tomorrow:-)

Make it a great day,


Saturday, April 30, 2011

Rule #123

I saw this in tattoo version the other day...

Rule #123 ~ "It's not the years in your life that matter...its the life in your years!"

Make your life amazing!

Love ya'll!

Thursday, April 28, 2011

The 32 most commonly misused words!

Happy Friday!

Before you open the link below...make a list of the words you think will be there:-)

Make it a good friday!


Wednesday, April 27, 2011

The World After Consumerism

My second article for was published today

let me know what you think:-)
make it a great day!


Rule #124

Rule # 124 ~ Be Awesome all the time!

Make it a good day,


ps...Today was a productive day...
Quinoa presentation = done
Second article for = done
Taxes = started
Pair of shorts ripped during squats = check!
Still sleeping with my blond beauty = yeppers:-)

Monday, April 25, 2011

gut vs. brain

Quality Read!

Why your gut is more ethical then your brain!

maybe listen to your gut every once and a while?

make it a good day,


Sunday, April 24, 2011

Rule #125

Rule #125 ~ We change the world, one act of random kindness at a time:-)

Make it a good week!



ps...i am cuddling with my favorite 12 nipple blond tonight:-)

Rule #127 & 128

Rule #128 ~ When the internet is out...first look and see if someone unplugged the router! (10hour diagnosis!) haha

Rule #127 ~ Never ask a women if she is pregnant unless you are 100% certain! ...Opps

Rule #126 ~ When you have the opportunity to go to a family function...go! We might not get tomorrow!

Love ya'll! Make it a great day and Happy Easter!


Friday, April 22, 2011

Apple = the least green tech company?

Apple named 'least green' tech company.


make it a great weekend,


Action vs. Potential

What is life if you have not fulfilled your potential?

just something that was on my mind...

make it a good day and live your dreams,


Wednesday, April 20, 2011

You Make Me Smile! DO THIS:-)

April's Challenge in 5 Easy Steps

Step 1 - go to
Step 2 - upload a picture of someone who makes you smile
Step 3 - Insert text thanking that person
Step 4 - Make it your FB profile pic and tag your friend/friends
Step 5 - Copy & Paste the following as the comment - "To make your own smile thank you click here "
Click here to see more smile pictures or to join our 12 in 12 Facebook group -

March's 12 in 12

March's 12 in 12 is up:-)

For March we decided to send thank you letters to our military men and women.
Regardless as to your position on the the troops.

Make it a great day, Suchie:-)

Tuesday, April 19, 2011

Sunday, April 17, 2011


Is inflation on the horizon?

so much to do...make it a good week!


ps...I will start writing again soon

Saturday, April 16, 2011

Apple is bigger then Microsoft!

Did you know that Apple is bigger then Microsoft?

Apple vs. Microsoft

Make it a good Sat!


Friday, April 15, 2011

India vs. china

India vs. China...kinda interesting

what do you think this is about?

make it a good weekend!

Thursday, April 14, 2011

China's Inflation you care?

Pretty sure parts of my life flashed before my eyes last night...
Anyways here is the article of the day...
China's Inflation Accelerates

So many things to tell! Signed contracts on Wednesday!

will start writing again soon...Make it a good day!


Tuesday, April 12, 2011

My 1st post for!!!

Where does your produce come from?

It's on the home page too :-) Also if you have yet to check out my salsa recipe, it is presently published by Rosemary Peters in Main Street Magazines april issue ~ get a digital copy at

Thanks for you support and make it a great day!


ps...subscribe and follow my blog if you are reading this! :-)

Monday, April 11, 2011

Chicks Rule!

Article #10 ~ Chicks Rule!
Passed my Personal Training Certification:-)
Who wants to get fit/super rippled?

make it a good day,


ps...I am buy and I'll fly, cook, and get you in shape in 6 weeks!

Sunday, April 10, 2011

Research In Motion Eyes a Rebound

“Why is it that people don’t appreciate our profits? Why is it that people don’t appreciate our growth? Why is it that people don’t appreciate the fact that we spent the last four years going global? Why is it that people don’t appreciate that we have 500 carriers in 170 countries with products in almost 30 languages?”

Finished writing my first post for

make it a good day!


Saturday, April 9, 2011

The Millennium Project

The Millennium Project

15 Challenges facing humanity....


Make it a good night!


Friday, April 8, 2011

Love it! Make it a good day! love, suchie

YouTube TV?

100 Million Dollars is about to be pumped into YouTube!

Would you watch YouTube TV?

Make it a great day!


Thursday, April 7, 2011

Acai Berry Diet!?!

With all the hype surrounding the Acai Berry Diet, I thought I would look into the fact and fiction of the matter....

Give this a read for a factual based perspective ~ Acai Berry Diet

Make it a good day!


ps. I have my personal training theory exam today...fingers crossed.

Tuesday, April 5, 2011

How much Data does the US consume?

Ever wondered how much data flows on a daily basis around the US?

Ever heard of a Zettabyte?

Total Daily Consumption of Data in the US ~ Richard Darell

Enjoy the read!


Monday, April 4, 2011

WOW! The Great Pacific Garbage Patch!

Today's article is a video...WOW!

The Great Pacific Garbage Patch

Make it a great day!


ps...if you did not read yesterday's article...go back and read it because it is amazing!
pps...plastic is not biodegradable!

Sunday, April 3, 2011

A Nation of Takers, not Makers! A MUST READ!

We've Become a Nation of Takers, Not Makers <-link

"More Americans work for the government than in manufacturing,

farming, fishing, forestry, mining and utilities combined."

Thank you Stephen Moore and The Wall Street Journal!

This article really gets one thinking!

Make it a great Monday!


ps. FB like and share this becuase it's true!

Saturday, April 2, 2011

Forget the tree huggers?

Here is an interesting perspective...Article #4

~ Fast Company ~ Mitch Baranowski

Make it a good sat!


Saturday is meant for subscribing!

Friday, April 1, 2011

Massive Gas Price Hike Overnight!

Could not believe it when I read it!
(picture is article link)

Make it a great day,


ps. make sure to click on the link at the bottom of the article to check out your city's soon to be price too!

Do you know what CSA stands for?

Until recently I had no idea what CSA stood for. When I was first introduced to the acronym I thought to myself...Hmmmm self, now what could this stand for?

Cougar Sex Association
Community Sanitation Aid
Certified Seduction Allah.
Long story short, I don't know if I would have ever come up with the true meaning ~ Community Supported Agriculture. Maybe I am the only person who did not know the term...but CSAs are about to become the focus of my first post for So here is a sneak peak.

Article #2 time

Enjoy the read and maybe try out your local CSA.

Make it a great day and eat well!


ps...when you google Allah images, just that symbol above comes up....interesting eh?

Wednesday, March 30, 2011

Meet Future You. Like What You See?

Article # 1 - From the Wall Street Journal

"New 'Virtual Reality' Techniques Could Help Solve The Age-Old Problem of Saving for Retirement"

Can this work? Science seems to say yes.

Make it a great day and enjoy the read!

Stephen follow or subscribe:-)

Tuesday, March 29, 2011

Changes Are Coming:-)

Friends, changes are coming! Presently, I have some business to take care of and want a little recharge...Sooooooooo for the next 10 days I will only be posting a notable article/articles of interest for your reading pleasure.

During this "recharge time" I will...
  • write my first article for excited!)
  • move
  • finish/implement a business plan
  • visit the accountant
  • take my personal training certification exam
  • "re tooling" the blog a little
  • get my "super fit" on and maybe wear underwear:-)
Each article will entertain, educate, certainly encourage growth, and be accompanied by commentary and a question...I look forward to your responses:-)

I thank you for your support and want you to make it a great day!

Sending love,


ps...I made Quinoa for the first time today...Hello Superfood!

Monday, March 28, 2011

Underware Modeling?

HAHA I know! But seriously, the opportunity may be presenting itself:-)
Style is yet to be determined....
Probably not...
This guy might need to go see a doctor...

Anyways, I think it would be hysterically fun to be an underware model. For now, I hope this thought brings a smile to your face:-)

More details are soon to come...make it a good day!


ps. Follow the link f you are looking for a good read re: Water consumption

Sunday, March 27, 2011

The Davinci Code = Service?

I felt like a Sunday afternoon movie today, so I put in The Davinci Code. I remember how the book captivated me during a time in my life when I was not interested in reading. The movie entertains and I find the actress rather attractive...sounds like a winner eh;)
Anyways, all throughout the movie today the idea of service kept jumping out at me. If you remember correctly, in the story there is a group called the "Priory of Sion;" a group entrusted to serve and protect the secrecy of "the holy grail." Well friends, I feel we are entrusted with serving and protecting our planet for generations to come. So today I have another question

How do you think we are doing with serving and protecting our planet?

Make it a great week!


ps. I feel a movement is coming, whether you like it or not. I just hope it arrives well before energy prices go through the roof. Can we please be proactive:-)

Saturday, March 26, 2011


After writing the Calorie Curious post on march 24th, a question was raised: "What about Carbs?" Great question eh?!? So more research commenced and WOW did I ever find some cool tools! However, lets first start with some Q & A...

What is a carbohydrate or "carb"?

Carbohydrate - "any of a large group of organic compounds occurring in foods and living tissue and including starch, sugar, and cellulose."

What is the role of a Carbohydrate?

As explained at "there is actually only one basic role of carbohydrates in the human diet: to supply energy." So can one survive on Carbs alone? No. An "organism is not capable of living long or well on bare carbohydrates alone...we must have our carbohydrates in combination with other needs, such as proteins, water, vitamins, minerals, fats, etc."

Now if you are anything like me, by now you are probably how many carbs do I need a day? Well its finally cool tool time! On I found a calorie counter that breaks down the amount of nutrient required from Carbohydrates, Protein, and Fat. (Illustrated in the picture below)

Those were the results for a 2000 calorie diet based on moderate diet ratios(45%carbs, 30%protein, 25%fat) and 5 daily meals. Your Caloric needs will vary depending on your fitness goals. In Calorie Curious I posted a chart from the American Heart Association depicting typical caloric needs. Check that chart out, or if you would like to use a tool providing more detailed results, as seen in the picture below, click here

Ultimately, keep one thing in mind...If you burn more fat then you consume, you will lose weight...If you consume more fat then you burn, you will gain weight. Listen to your body and consume a well rounded and balanced diet. Carbs alone do not cut it!

In part 2 of carb crazy we will delve into the different types of carbs:-)

Make it a great Saturday and eat well!

Sending love,


SUBSCRIBE its Saturday!

Friday, March 25, 2011

Food brings people together:-)

OK so it is Friday night and I got together with some of the boys for dinner and drinks... (BBQ'd Chicken w/sauted onions, carrots, broccoli, black beans, mushrooms and basmati)
Dinner tonight got me thinking of times when I was a "little" younger...
Times when we got together = Traditional Hungarian Bacon Frys...
(aka a Solezenasutech (SP))
(an occasion when bacon is my diet;-)

One of the beauties of food is that it brings people together.
So make it a great weekend and cook for someone!

Now it is time to go Dance:-)


Thursday, March 24, 2011

Calorie Curious (cooking week day 4)

I have always been Calorie Curious.
Seriously, can you tell me how many calories are in a head of broccoli, cup of coffee, or slice of cheddar?

Considering my love to cook...and eat (haha)...I felt it would be beneficial to grow my caloric consciousness. I find the following charts very beneficial at provide a basic breakdown of consumable items...(format below)

Food Item
* Serving Size * Carbohydrates(grams) * Fat(grams) * Calories *Proteins

~ Awesome Calorie Charts from
~ Food Nutrition Chart from

Now if you are curious as to how many calories an average person needs to consume to avoid gaining weight...the following paragraphs and chart from The American Heart Association provide some clarity.

Know How Many Calories You Should Eat

To avoid gaining weight over time, you should aim to burn up as many calories through basic metabolic function and physical activity as you take in. To know whether you're on track, you need to be able to estimate how many calories you need based on your age, gender and level of physical activity.

The calorie ranges shown in this table allow for the needs of people of different ages within an age group. Adults need fewer calories at older ages. For example, an active 31-year-old man needs about 3,000 daily calories, but an active 50-year-old man needs only about 2,800 calories.

Activity Level and Estimated Calories Burned


Age (years)


Moderately Active2




























1 Sedentary means you have a lifestyle that includes only the light physical activity associated with typical day-to-day life.

2 Moderately active means you have a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

3 Active means you have a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

Eat well to live better!

Make it a great day,


Wednesday, March 23, 2011

Diet, Diet, DIET!!!

What do the following words have in common?

Atkins, South Beach, Jenny Craig, Slim Fast, F-Plan, Weight Watchers, Liquid, Earth, Junk Food, Rastafarian, Starvation....

Yes, they are all DIETS!

We see diets all over the place today! Magazines have entire sections dedicated to the topic. How many infomercials/commercials have you seen in you life oriented around getting in shape? Seriously, the ab-roller, the bo-flex, and what the hell was that thing Tony Little was pushing a few years back...the Gazelle?
OH yes, you know I had to look up the image that has been burned into my brain. Stop tormenting my dreams Tony Little!

Anyways back to diets, they all claim to have the quick fix to getting in shape. Why is this you wonder? Quick fix = Quick money! I don't know if you remember me saying a few weeks ago..."the moneys not in the remedy, its in the bandaide."

Now it's time for the hard news, short of liposuction, there is no quick fix to being overweight. I would also like to take this time to note that liposuction only removes fat, it does not increase your V02, physical strength, or cardiovascular capabilities. Friends ~ BEING HEALTHY IS A LIFESTYLE CHOICE! If you want your body to preform at its best...feed it premium fuel and take care of it. You choose what you chew and how often you exercise!

Eat well, live better and make it a great day,


ps. if you want a brief laugh...look at this list of different diets on Wikipedia ~ Types of Diets Would the combination of F-plan and Rastafarian = cloudy and kinky? haha

Tuesday, March 22, 2011

My Simple 6! (Healthy eating/shopping tips!) CW#3

Today, I started writing about diets and I ended up with my 6 simple healthy eating/shopping tips:-)

Make it a great day and eat well!


1. Eat the rainbow
No, I am not talking about a diet of Lucky Charms! A simple way to check and see if you are eating healthy, is to make sure you see colour in your shopping cart. From fruits and vegetables to dairy, proteins and grains...a healthy diet eats the rainbow.

2. Stay on the perimeter!
Where is the fresh stuff in a grocery store? Our dairy, protein, bread, fruits and vegetables are almost always around the perimeter of the store...STAY THERE! The only time you will see me in the center aisles is when I need cereal, juice, rice, beans, noodles, or the odd spice/condiment. Fresh is best!

3. Have Healthy Snacks Handy
Considering the busy lives we live, I always try to have healthy snacks available. 2 favorites include apples and peanut butter or a all natural protein shake. What are some of your favorite healthy snacks?

4. Drink lots of water!
Now how many times have you heard that!?! haha Seriously though, water not only keeps us hydrated, it gives us energy!

5. King -> Queen -> Princess
Breakfast like King, Lunch like a Queen, and Dinner like a Princess. Your body needs energy to get you through the day, not in preparation to sleep! So, eat a big breakfast, it's the most important meal of the day. Considering you body responds to routine, an added bonus of eating a big breakfast is that your body will store less fat from dinner knowing it will wake up to a full recharge.

6. Natural Nourishes & Watch Labels!
Just because the Deli lady slices your turkey breast from a "meat mass" that looks like a turkey...does not mean it is 100% turkey! Just because it says 100% juice does not mean it can't still be from concentrate. Again, Fresh is Best and watch out for the small print.

Monday, March 21, 2011

What's the beef with Gluten Free? CW Day2

Recently I have been rather curious as to what is Gluten Free living? I keep seeing and hearing about "Gluten Free" this and that...but don't understand why so many people are adapting this way of life? Therefore, for Day 2 of our first cooking week, I thought I would answer the question...

What is "Gluten Free"?
6pm -> Commence research

10:30pm -> 2 conclusions drawn

1. Gluten is the elastic protein in some grains hindering the ability of villi in the small intestine to absorb nutrients.
2. People who live gluten free are doing so because they have Celiac Disease.

Then guess what question lead to another!

Question 2 ~ What is Celiac Disease?

In A Summary of Celiac Disease and Gluten Intolerance by Scott Adams, on, I found the following facts.

"Celiac disease, also known as gluten intolerance, is a genetic disorder that affects at least 1 in 133 Americans"
"It can be difficult to diagnose."
"If a person with the disorder continues to eat gluten, studies have shown that he or she will increase their chances of gastrointestinal cancer by a factor of 40 to 100 times that of the normal population."
"The only acceptable treatment for celiac disease is strict adherence to a 100% gluten-free diet for life"
"An adherence to a gluten-free diet can prevent almost all complications caused by the disease"

Then I entered the danger zone...I started thinking, and guess what arrived?!? Questions 3! Being that I love to cook and entertain...

3. What can I feed an individual with Celiac disease?!?

From Celiac in the City to Adventures of a Gluten-free Mom...I found my answer in Karina ~ The Gluten Free Goddess! Now maybe I got distracted by a mermaid here, but come does say GODDESS! (if you do not know the history of mermaids, click here to understand this joke:-) Anyways, my goddess Karina has a convenient list of safe, sneaky, and Gluten avoids in her Gluten-Free Diet ABCs...not to mention a multitude of menu items!

So there you have it friends...the basics of living a Gluten-free life with Celiac Disease.

Eat well to live better and make it a great day!


I need one more Networked Blog Follower to reach 30! Or SUBSCRIBE via e-mail:-)

Sunday, March 20, 2011

Cooking week Day #1

Being that I have my personal training specialist exam coming up soon, I have chosen to dedicate this "blog week" to nutrition. This week will be full of recipes, fun food facts, and a wealth of nutritional information. Simply eating different can change your quality of life dramatically.

You would not put diesel fuel into an unleaded vehicle...right? (Obvious answer = NO!) Well then why do so many fuel their bodies with garbage? Answer ~ simple laze or lack of knowledge? Therefore, to increase education...

Today I want healthy you think you have one or two?
(Send them in and we will check it out )

A few of you have already sent me recipes, for which I am grateful...know that they will posted this week too:-)

Healthy fact #1 ~ A workout regime is enhanced when complimented by proper nutrition.

Before writing this post I had a long phone call with a great friend, and among other things, one realization we came to was...

What value do you add to other people's lives?

As I strive to develop a sustainable global future...I hope this cooking week adds value to the health component of your life.

Eat well and live better!

Make it a great day,


ps. made some stuffed green peppers the other day with wild rice, carrots, onions, broccoli, and tomato:-)

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