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How To Make a Healthy BBQ Sauce From Scratch -- Jon Ham
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I am a big fan of BBQ Sauce, but most Barbeque sauces out there have tons of High Fructose Corn Syrup as well as way too many preservatives in them which make them unhealthy. I decided to tackle this task of making a healthy version of a KC Masterpiece, except It will have my own spin on it. It will be healthy, natural, low in sugar and fat, and full of vitamins and minerals.
Here are the Ingredients --
½ - 2/3 Sweet Onion
6-8 Garlic Cloves
24 Roma Tomatoes
2-4 Habenero Peppers
1-2 Lemons Squeezed
½ tsp Ground Clove
1 tsp Ground Pepper
2 tsp Sea Salt
1 tsp Cayenne Pepper
1 tsp Paprika
1 T Molasses
1 T Brow Sugar
½ tsp Turmeric
2 T Worcestershire Sauce
¼ C Rice Vinegar Unseasoned, unsalted
2 T Mirin
¼ C. Scotch (or you can use spiced Rum )


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GYM RANT!
I went to the gym the other day and I must say, My love for my home gym has grown 10 fold after that experience. Oh, so that's why you did this here... right here. that. I decided to make a list of my gym pet peeves.
#1 Smelly people. Not sayin' you should take a shower to work out, but when you are sweating, everything has a particular scent. Usually not good.
#2 Excessive Grunters - yep, you know who you are, checking yourself out in the mirror while you wrestle with that weight. Put a cork in it.
#3 People that sit around texting between sets. Hello, this is a gym, where we exercise, not sit on our butt. If you feel the need to multitask, do some circuit training and make your workout more efficient so you can get out of there.
#4 I hate/love this one at the same time - which is to watch guys lift too much weight for what they can handle. This is particularly why I like and hate to watch crossfit on ESPN. Bad form, busted ligaments, torn muscles... great entertainment. Kind of like shark week for trainers - you just have to watch it.
#5 Not nearly as entertaining yet equally annoying is watching people lift too light of weights. Ladies, you are not going to become manly by lifting weights heavy enough to actually challenge you. Step up.
#6 I hate it when people leave a puddle of sweat on the equipment. It's gross. I'm glad you are working hard, but clean up and disinfect your juices. ya.
#7 I know you all know what I'm talking about when I say my final gym annoyance is the locker room. You got all sorts of disease growing in that petri dish of experimental funk. Not only is the locker room an infection in the making, it is also a place where you see way too much and can give you nightmares. Need I say more. Use your imagination (or don't).

So, that is why I set up a gym at my house. I don't have to worry about any of that any more, but you probably do, so what did I miss. What annoys you about the gym. I want to know so leave me a comment below. Thank you for subscribing to my channel where I post a new video on your healthy, active lifestyle every week. You can check out my bodyweight training Playlist right Here, or my healthy turkey meat balls recipe right here. I'm Jon Ham from Fitness On The Run, and I'll see you next Monday!


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The Gentlemen's Rant: The Gym

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Mental Aspects of Weight Loss -- The Fitness On the Run Show S1E5
Recommended Reading:
With winning in mind - Lanny R. Bassham
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Freedom Flight - Lanny R. Bassham
http://www.amazon.com/gp/product/1934...
What to say when you talk to yourself - Shad Helmstetter
http://www.amazon.com/gp/product/0671...

Step up your metal game. Condition and program your mind to succeed.
When I was 16 I fell off the High Bar at gymnastics practice and broke my neck. It was a long and difficult come back after my neck was healed, but when I was ready to come back to the sport, it was very difficult to get back on the high bar where I originally got hurt. By using some mental management skills I learned from a couple of books, it made it easier. Here is a video describing some principles of reinforcing positive thoughts with positive statements, as well as rejecting negative behaviors by shrugging them off an saying "that's not like me."
Sport and life is related, and if you are struggling to lose weight or get healthy, you can use these tools to "brainwash" yourself into doing positive behaviors over and over again. It really does work!
Programming is important -- what we think is what we do
If your goal is to lose weight, then you need to program your mind to do processes that are going to be conducive to losing weight. For example, set some rules, stick to them, and reinforce them as a part of who you are, your self image. If your self image adjusts to parameters you set for it, then there is no confusion. For example, I have some programs I run that are part of my self image like I don't eat fried foods, I don't do dessert, and conversely -- I'll take another glass of wine.

So, put things in the positive, and when you do something good, reaffirm that thought with a statement of "that's like me to succeed."
About Jon Ham:
http://www.fitnesstrainingbyjon.com