Taking a Leap How to Know When It’s Time?


     I believe that we all come to a point when we have to make a decision that will have a profound impact on our life and those that are included in it.   It may be a decision to change a job or a career,  to get married, to have children, to go back to school, to leave our hometown or to leave a spouse or a partner.  Many of us know what we want to do, but we are afraid to take a leap into the unknown.  Fear of uncertainty holds us back.  Advice from a trusted source is helpful, but ultimately, we have to make the final decision alone.  How can we be sure that we are making the right choice?   How do we know when it is safe to take a leap?

     The short answer is that nothing is 100% certain, so we will never be sure if we are making the right decision at the time.   The only way to find out is to decide and take a leap.  What has to happen before you decide is to do what is called the “what if ” sequence.  The what if sequence goes like this:

                  Ask yourself a question, for instance, “what will happen if I leave                         my job and I cannot find another one?” The answer might be “I                               won’t be able to pay my rent.”  “What if I can’t pay my rent?”  “I                                won’t have a place to live.”  Then ask yourself, “what if I don’t have                        a place to live?”  The answer, “I will be homeless.”  “What if I am                              homeless?”  “I will be a bum.”  “What if I am a bum?”  You get the                            idea, right?   This will work for any major decision that you have to                       make.

       You take it down to the last question and carefully considered answer that you feel or know that you can accept.  If you know that you can accept the consequences that might arise from your decision, then you are ready to take a leap.

     Remember, there are no guarantees about outcomes but the only way to know how things will work out is to try.  So go ahead, question, decide and take that leap.

Dorris Bogus











Sugar alert…the sugar that you don’t see..


A large consumption of sugar has a detrimental effect on our health and well-being.  It is easy to over-consume sugar if we are not visually aware of how much we actually eat on a daily basis.


Once I converted the grams of sugar into teaspoons I got a real sense of how much sugar I was consuming.  It was eye opening to say the least.

1 teaspoon of sugar = 4 grams.  To convert grams to teaspoons divide the grams of sugar by 4.


56 grams of sugar divided by 4, equals 14 teaspoons of sugar.

See what The American Heart Association recommends.

Here is the sugar content of common foods consumed by a large portion of the USA population.

12 oz can soda  9 3/4  teaspoons of sugar


1 cup sugar added cereal 3.3 teaspoon of sugar.

1/4 cup cocktail sauce  3.1 teaspoons of sugar

  16 oz bottled peach flavored sweetened tea 6.3 teaspoons of sugar

1 cup orange juice (fresh or bottled)

5.2 teaspoons of sugar



50 grams (1.8 oz)  chocolate caramel cookie bar                

6 teaspoons of sugar


9 oz iced coffee  7.75 teaspoons of sugar


1/4 cup ketchup  3.4 teaspoons of sugar.

The point is, check labels for their sugar content  so that you can get a visual idea of what you are consuming.  I hope that this article sharpened your awareness.

Dorris Bogus

ACE Certified

IDEA Fitness Member

Resources:  www.americanheartassociation.org



Shared Work Life Balance Strategies.

For many, trying to balance work and life is like being on a see saw.  The objects, people and activities in our lives must constantly shift in order to stay in balance.

I have interviewed various people who lead very different lifestyles, yet they all have found keys ways to live a balanced life.  Here is one account.

LaChanda Dupard, CLC, SSG

How do balance work/caeer with other aspect of your life?

Life balance can be tricky but I practice early morning relaxation and meditation before starting my day.  I then plan my workouts immediately afterward and this routine centers my day.  I am then able to  organize and prioritize the rest of the day.

How do you commit to stay fit?

I commit to fitness by preparing my workout clothes and my meals the day before.  I am disciplined becasue I enjoy working out and I believe that my health is my wealth.

What keeps you motivated?

I am motivated by a burning passion and desire to help others.  In order to help others I must first be the example.  Plus, I love to look good.

What is the best piece of advice that you have received for balancing your life?

Five years ago, a 70+ year old veteran shared relaxation methods with me and it changed my life forever.  Since that time, I have become more aware and present in my life.  My life vision has been fine tuned and I am forever thankful to that individual for introducing me to a new life line!

LaChanda is a certified life coach, founder of Fitandfaithfulliving.org a 501c corporation.

Learn more about LaChanda Dupard at fitandfaithfulliving.org




Dorris Bogus/President/

Mega Inc Lifestyle

Smart Power Breakfast in 5 Minutes


Time crunched, most of us are?  In 5 minutes  you can cook a nutritious meal to jump start your day.  Instead of pastries and coffee, cook and eat this healthy alternative.  It’s quick, easy and delicious.


1/2 Cup Egg Whites

2 slices of whole grain bread

Oil Spritz

Medium favorite whole peach ,apple etc.

1/4 cup of low fat cottage cheese

Slice fruit into quarters and put in a bowl.   Add 1/4 cup of cottage cheese on top.  Spray a non- stick, heated skillet with olive oil.  Put bread into toaster.  While bread is toasting scramble egg whites and cook.  Season to taste.  Make a sandwich with the egg whites, and add your favorite condiment if desired.


Please contact us with any questions or suggestions.


The Office Worker’s Workout

Workplace Workouts

These exercises can help desk bound office workers stay healthy and succeed on the job.

Here are a few simple workouts that can last anywhere from 5 to 30 minutes and don’t require anything beyond what’s available in the average office.

Full-Body Strength

Perform anywhere from 5 (beginner) to 15 (experienced) repetitions of these exercises in a circuit-style format for 5–30 minutes, resting as necessary.

Chair squats. Start seated in a chair, then stand up.

Upgrade: Do squats without the chair.

Desk push-ups. Place both hands on the desk shoulder-width apart, lower the body until the elbows reach 90 degrees, and press back to the start position.

Upgrade: Perform push-ups on the floor, either on the toes or knees or with the feet elevated on a chair.

Hip bridges. Lie on the floor face up, knees bent to 45 degrees and feet flat on the ground. Drive the hips toward the ceiling until there is a straight line from the knees to the shoulders.

Upgrade: Place both feet on a chair and perform the exercise.

Elbow plank. Positioning yourself face down with the elbows underneath the shoulders (like the Sphinx), rest on the knees (novice) or toes (experienced) and keep the trunk muscles tight. Hold for 10–30 seconds.

Upgrade: From elbow plank, lift one leg at time, alternating between legs.

Dips. Sit in the chair, place the hands on the side of the chair and press down until the hips are elevated.

Dorris Bogus

Source of article: IDEA Fitness Journal, Volume 13, Issue 2

Day 19 Facing Hurdles


HURDLES!  Not a big fan?  Me  either.

Sometimes you have to KaMIT and sometimes you have to Submit.  I have found that I get the best results when I combine them together.  Find your rock in difficult times.




Dorris Bogus/KaMIT

ACE Group Fitness



You’ve lost weight, now keep it off. 5 strategies that work.

As a ACE  certified group fitness instructor, I am often asked “how do I maintain my weight loss?  I answer with these five strategies listed below.  The reason that I answer this way is because I do not want them to develop an unhealthy relationship with food and exercise.  These are practical, time tested strategies that work.

  1. Pre- Planning.  Schedule your exercise sessions, do it and then you are done.
  1. Read food labels. Be aware of what and how much you are really eating in one sitting. Learn to visualize what a proper portion size looks like.

    3.  Keep a food and work out journal.  That is important for two reason; you are more                   likely to workout when you record your workout routine  and you can look back and               see the  progress you have made.  This is a great self affirmation technique.

Fitness trackers are popular and  I love them, but if you want to connect your heart to  your head, write it down.

  1.  Brown Bag it.  Prepare your snacks and lunch.  Igloo has several affordable styles in their collection to help you transport healthy foods.
  1. Pay attention to your body.  It knows what it needs but you have to respond to the signals. If a particular food and or workout is unsuitable for you your body will let you know either through pain or digestive distress.

I am not saying that it will be easy, but if you follow these 5 strategies, I guarantee that the load will be much lighter.  Stay motivated. Good luck.  Let us hear from you.

Dorris Bogus/KaMIT