teamquadzilla

12 Bad Habits That Are Making You Fat

September 2, 2020August 5, 2020 teamquadzilla

News flash: your metabolism slows as you age. In a review of data on energy expenditure, researchers found getting older is associated with progressive declines in basal metabolic rate. On top of that, many daily habits can drain your metabolism even further, making it easier to pack on the pounds.
But you don’t have to go down without a fight. Address the following list of bad habits and watch your metabolism and energy levels improve.

Bad Habit #1: Skip breakfast

Eating a nutritious breakfast is a great way to start your day. Because your metabolism slows during sleep, eating can fire it up and help you burn more calories throughout the day.

When you eat breakfast, you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories.
Rush University Medical Center

Bad Habit #2: Eating the wrong breakfast

OK, so it’s about more than just eating something in the morning. Your body is like a finely tuned machine and it needs to be fueled properly with real food. If you grab a sugary donut or eat a muffin in the car, you’re setting yourself up to crash later. Instead, choose something with filling protein and fiber like eggs, Greek yogurt and berries or whole-wheat toast topped with peanut butter.

Bad Habit #3: Sitting too much

Going from your office chair to your car to your couch can lead to a very sedentary routine. And sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. Solution: consider adding some movement while at your desk, or try a Team Quadzilla Fitness Challenge.

Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.
UK National Health Service

Bad Habit #4: Neglecting strength training

Cardio is great, and it can quickly burn calories, but once you’re done running or cycling, your calorie burn quickly returns to normal. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. Per the American Council on Exercise (ACE): “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories daily compared to a pound of fat.

Bad Habit #5: Not eating enough protein

Protein feeds your muscles, promotes satiety, and is an important component to sustain a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle’s importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you’ll burn more calories during digestion.

Bad Habit #6: Not drinking enough water

In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism.

Bad Habit #7: Stressing out

When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, cravings for comfort foods, decreased desire to exercise and reduced sleep quality — all things that negatively impact metabolism. So, while you can’t always control your stress levels, managing stress can go a long way toward protecting your body’s internal fire.

Bad Habit #8: Binging refined carbs

If you eat sources of refined carbs like white bread or pastries regularly, it could be slowing down your metabolism. Research shows those who consumed the most refined carbs burned fewer calories and had higher rates of the appetite-stimulating hormone ghrelin than those who adopted lower-carb diets that focused on complex carb sources.
“Refined carbohydrates from the diet turn into blood sugar very quickly; blood sugar is used for energy by the body [but] if it’s not used for energy, it can quickly turn into fat stores,” explains Lee Murphy, RD, senior lecturer of nutrition at the University of Tennessee.
Carbohydrates are important for energy, but skip refined carbs in favor of fiber-rich, unprocessed carbohydrates such as sweet potatoes and other starchy vegetables and whole-grain bread or pasta.

Bad Habit #9: Ignoring dairy

According to research published in the journal Nutrients, people with the highest intake of milk, cheese, yogurt and other dairy products had the lowest rates of obesity. This is part of a growing body of research linking dietary calcium to improved regulation of energy metabolism.
“Dairy products are sometimes known as metabolism boosters, in part, because they contain protein and calcium — both possibly helping maintain muscle mass while potentially promoting weight loss,” says Murphy.
Before you start eating dairy at every meal, Murphy cautions your calorie counts and fat intake should remain within recommended guidelines.

Bad Habit #10: Sleeping in a warm room

A small study found sleeping in a cool room — either leaving the air conditioning running in the summer or turning down the heat before bed in the winter — could increase levels of so-called brown fat, which burns calories to generate heat. The ideal overnight temperature, according to the research: a cool 66ºF (19ºC).

Bad Habit #11: Not sleeping enough

One bad night’s sleep is enough to leave you feeling sluggish, impair your cognitive processing, and make you more likely to overeat. String together several nights in a row — or a lifetime of inadequate sleep — and science shows decreased metabolism and hormonal imbalances may follow.

Bad Habit #12: Chowing on fast food

You already know ordering a burger and fries at the drive-thru adds a lot of extra calories, “but it could also cause your metabolism to slow to a crawl,” says Whitney Linsenmeyer, PhD, RD, assistant professor of nutrition at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics. While you might be more likely to reach for a higher-fat meal in times of stress, “the high-fat content takes more time to digest,” she explains.
This can slow down metabolism, while stress compounds the problem. In one study, women who experienced at least one stressor over the past 24 hours burned 104 fewer calories after eating a meal containing 930 calories and 60 grams of fat than those who were not stressed. The difference could add up to an 11-pound weight gain in one year.

So there you have it. How many of these bad habits do you relate to? Fret ye not, there is hope. Take one at a time and work on it with small reasonable goals and ask someone to hold you accountable. Success follows your consistent work on the commitment to be better every day. Special thanks to Kevin Gray and Jodi Helmer for doing some heavy lifting on this article.

faith, Family

Four Things Friends Do Even When It's Hard

August 26, 2020June 4, 2020 teamquadzilla

I’m sharing a series of “letters” originally written by Vince Miller. I regard Vince as a trusted resource for wisdom and insight on faith and family especially as it pertains to men and fathers. His bio is at the bottom of the post. Look him up. What follows is his work entirely. Vince communicates the messages I want my son to hear in a far more clear and concise way than I could ever say. Consider using these as conversation starters. I encourage you to share these letters with the important men in your life.

“The pain of parting is nothing to the joy of meeting again.”
—Charles Dickens

Son, you are hitting that time in life when you will find some friends, and you are going to go in different directions. While this is going to happen from time to time in your life, we can choose to handle this with relational excellence and process it well. Friendships are destined to change because we are all in process. Our values change over time, and because of this, we undergo detachments that take us each in different directions.

One friendship in the Bible that went through a sudden separation was the friendship between Paul and Barnabas. Readers of the Bible often are saddened by the break up between these two incredible men and friends. The rift, of course, occurred when Barnabas proposed that his cousin Mark accompany them on a journey, but Paul adamantly opposed the idea for his reasons. Their falling out was painful, and significant in part because of how deep their bond had been. They had been the best of friends and Christian brothers.

But even so, here are four things we learn about their friendship that are important for you to hear.

One | Friends champion each other.

“And when he (Paul) had come to Jerusalem, he attempted to join the disciples. And they were all afraid of him, for they did not believe that he was a disciple. But Barnabas took him and brought him to the apostles and declared to them how on the road he had seen the Lord, who spoke to him, and how at Damascus he had preached boldly in the name of Jesus.”
(Acts 9:26-27)

One can understand why everyone was suspicious of Paul at first. After all, before his conversion, he had been a cruel persecutor of Christ-followers. But Barnabas believed that Paul’s newfound devotion to Jesus and his zeal for the gospel were genuine. So he championed for Paul, and because so many looked up to Barnabas, many Christian men listened. Indeed, through much of Luke’s account in the first half of the Book of Acts, Paul and Barnabas were inseparable. Reading between the lines, it would even seem that Barnabas played a massive role in mentoring Paul and developing his spiritual life as their friendship took root and grew.

Never forget this. Great friends are great champions of each other. They fight for one another, stand behind them, and advocate for them, especially when it aligns with the values of God.

Two | Friends partner in mission and adventure.

“While they (prophets and teachers in the church at Antioch) were worshiping the Lord and fasting, the Holy Spirit said, ‘Set apart for me Barnabas and Saul (Paul) for the work to which I have called them.’ Then after fasting and praying they laid their hands on them and sent them off.”
(Acts 13:2-3)

Paul and Barnabas made quite a team during what we have come to call Paul’s first missionary journey, effectively communicating the gospel to audiences from the port city of Antioch, to the island of Cyprus (Barnabas’ home), to Asia Minor and beyond. They complemented each other well, Paul an engaging speaker and Barnabas a born encourager (his name means “exhorter” and “comforter”). They knew each other’s strengths and allowed these strengths to shine. Along the way, they encountered — and by the Holy Spirit’s power defeated — an evil sorcerer, performed miracles of healing, and at one point were even mistaken for Greek gods. The response to their message and their chemistry as friends and colleagues was hugely positive — though some among their Jewish listeners were becoming a bit unnerved.

Find friends that make you better. Guys who bring out what you best bring to the world, and then make it look excellent. Like a role on a team, friends play a position on the team with you. Some play defensive roles. Others play offensive roles. Individually they are nothing, but in partnership and adventure, they can make some great memories and impact the world for the glory of God.

Three | Friends see each other through adversity.

“…it has seemed good to us, having come to one accord, to choose men and send them to you with our beloved Barnabas and Paul, men who have risked their lives for the name of our Lord Jesus Christ.”
(Acts 15:25-26)

In this excerpt from a letter to Gentile believers from the Jerusalem Council, Paul and Barnabas are acknowledged as “men who have risked their lives for the name of our Lord Jesus Christ.” The duo’s encounters with the opposition during the first missionary journey were sometimes frightening, to say the least — Paul was even stoned and left for dead when they were in Lystra. But in an early demonstration of “no man left behind,” Paul was rescued, and the pair hightailed it to Derbe. The point is, friends have each other’s backs. They’re willing to face risky, even life-threatening, ventures as a team because they know they’re in it together.

See your friends through their challenges, and they will never forget you. Too often, we fail to be this friend. But this is what a great friend does—supports another through the challenges of life. This is the ultimate test of a great friendship, be this friend and others will more likely be this friend to you.

Four | Friends weather their conflicts and move on.

“And after some days Paul said to Barnabas, ‘Let us return and visit the brothers in every city where we proclaimed the word of the Lord, and see how they are.’ Now Barnabas wanted to take with them John called Mark. But Paul thought best not to take with them one who had withdrawn from them in Pamphylia and had not gone with them to the work. And there arose a sharp disagreement, so that they separated from each other. Barnabas took Mark with him and sailed away to Cyprus, but Paul chose Silas and departed, having been commended by the brothers to the grace of the Lord. And he went through Syria and Cilicia, strengthening the churches.”
(Acts 15:36-41)

This is a severe departure. Heartbreaking. But let’s make a couple of critical observations. First, the dispute between Paul and Barnabas was not about doctrine. They remained united on the gospel message and teachings of Christ they shared throughout the land. And second, they did not allow their disagreement to deter them from their mission — both went on to follow through on the work they’d committed themselves to complete. Nor is there any evidence that they bad-mouthed one another after going their separate ways. In fact, there is some indication that they eventually reconciled (see 1 Corinthians 9:6).

The truth is that conflict is inevitable even in the healthiest of relationships. It’s a fact of life and certainly should never deter us from pursuing friendships with other brothers in the Lord. When conflict happens, we should strive not to let our tempers control our speech, and we must always seek reconciliation. In the meantime, let’s take a cue from Paul and Barnabas and cheer each other on, partner with each other for the cause of Christ, and leave no man behind.

I love you, son, Dad.

After serving in notable ministry organizations for over 25 years (including Young Life, InterVarsity, TCU Football, and Eagle Brook Church), Vince founded Resolute, a non-profit organization focused on providing men with tools for discipleship and mentorship. He’s written 13 books and handbooks, along with small group videos that are resources for mentorship. He also produces THE MEN’S DAILY DEVOand the MAN TALK PODCAST. His latest book is a devotional and mentoring guide for men called THIRTY VIRTUES THAT BUILD A MAN.

Fitness, Nutrition

How I Can Afford Shakeology

August 12, 2020August 5, 2020 teamquadzilla

I must admit, I didn’t always love Shakeology.

Even though I researched Shakeology’s ingredients and thought they were amazing, for a long time, I was into making my own real food smoothies.

Due to budget constraints, I thought that making my own smoothies from scratch was the best I could do, and the best I could afford. They were healthy all right, but they didn’t taste very good!

But when I decided to take a chance on the 100% money back, bottom of the bag guarantee, I ordered a Challenge Pack, which came with a 30-day supply of Shakeology, and signed up as a Team Beachbody Coach to get the biggest discount.

A short time later, Angie appreciated the many benefits of Shakeology so she needed her own supply if we were to both drink it daily. Now we buy 2 bags of Shakeo every month (Vegan Chocolate and Vegan Tropical Strawberry), and we wouldn’t have it any other way.

I know what you’re thinking: Dang, that’s expensive, so how can I swing it?

Well, with just a few tweaks to our spending habits we found it extremely doable. Here’s how we do it…

How I Can Afford TWO bags of Shakeology Every Month

Things we DO NOT buy:

• We DO NOT buy fancy coffee drinks. This sounds crazy to some of you who “need” coffee like air, but we don’t do coffee at all. This is easy for us. It is possible to wean yourself off coffee. Take baby steps; reduce the drive thru trips at first, and pay yourself for the money you save. That jar will add up fast. You can replace your foo-foo coffee with a much cheaper home brew. Ask yourself why you need coffee. Is it the taste of coffee (and all the sweetners that go with it), or is the the caffeine shot? Either way, the Cafe Latte Shakeo has you covered.

• We DO NOT buy gum, candy, cookies, snackie things, or desserts. It wouldn’t make any sense to care enough about our health that we buy the best shake on the planet to nourish ourselves with and then turn around and tear down our health by filling our body with junk food. Truth be told, you will occasionally find treats in our house – for special occasions, for Brandon, etc., we are human after all. But we are quite picky about the ingredients of our treats (whole grain tortilla chips, Kind bars, fruit popsicles, etc.)

• We DO NOT eat out very often. Some months, we eat out twice (or order in), and other months, we eat out zero. We buy good food from the store and make good meals at home.

• We DO NOT subscribe to cable TV. We watch so many things online. We haven’t paid for cable in 15 years and don’t miss it at all.

• We DO NOT have a fancy phone or expensive plan. Angie’s phone is 3 generations old, and I’ve never owned a phone other than what is provided for work.

• We DO NOT have a gym membership. Instead, we work out right in the living room, at the touch of the remote, with Beachbody On Demand programs that are created by some of the best trainers on the planet. Plus, it costs me ZERO gallons of gas getting to and from my workouts.

• We DO NOT buy extra vitamins and minerals. Because Shakeology delivers dense superfood ingredients, and with our healthy eating strategy, we do not need additional supplements. Note: I’m not saying you can immediately quit ALL vitamins/ supplements recommended by your doctor to treat your special circumstances, but it’s very possible that you can!

Why I Think Shakeology Is a Great Deal

• Shakeology helps curb my junk food cravings.*† Because it’s so nutritionally dense, Shakeology gives my body what it needs in a form that can be easily absorbed. Plus, it’s so incredibly delicious that it feels like I’m having a treat. It’s the best of both worlds!

• Shakeology is super convenient. Just add it to water and it mixes easily. Or take 2 minutes and blend it with ice, banana, frozen fruit, peanut butter, or whatever suits you (find tons of delicious recipes here) to make a super filling meal. That’s how we roll.

• Shakeology is packed with nutrient dense real food. I used to buy separate “superfoods” to add to my smoothies. Then I realized that I was spending way more on my separate ingredients per month, even from discount sources, than I would spend on Shakeology.

Compared to what I used to spend, I’m actually saving money by purchasing Shakeology!

Why My Body Loves This Stuff

Before becoming a Shakeology fan, when I looked into the ingredients of other shakes there was always something in them that made it a compromise for my health goals.

I have a digestive health issue, so there are some ingredients I have to watch out for. Shakeology is the first shake that is filled with ingredients that are ALL the ones that I can have. I drink the Plant-Based Vegan flavors and have been thriving on them.

During the time that I thought I could not afford Shakeology, even though I was very impressed with it, I still thought I didn’t need it. But once I took inventory on the benefits I was experiencing (regular digestion, less bloating, more energy & mental clarity, improved skin, boosted immunity, etc.) I realized that I was not getting this result from all the other homemade tricks I made, or the cheap powders and potions I tried. I was convinced that Shakeology is all that I was looking for, and more.

And yes, I drink it every single day! It’s “bottom of the blender good.”

My Secret Weapon

I believe that Shakeology affects my body in the best possible way when I drink it every day. If I only drank it every other day, my results would not be as great. If I only drank it a couple times a week, my results would be even less.

I get great results because I drink it every single day. It’s my secret weapon. It wasn’t until I had been using it every day for a while that I realized what a difference Shakeology could make in my life, and I can say with 100% confidence that it works.

It is so powerful, simply because it is a blend of some of the most densely nutritious ingredients that money can buy — and to me, it’s worth it. I am worth it. My health is worth it.

Ready to take the next step?

Then set yourself up for success with a Beachbody Challenge Pack: You get Shakeology, a full year of unlimited workouts on Beachbody On Demand, and a free Team Beachbody Coach (me) who can help support and motivate you to stay on track. Start here!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

†Vitamins C, B6, and B12 contribute to normal energy-yielding metabolism.

Nutrition

Stop Using These 7 Health Buzzwords

August 5, 2020July 9, 2020 teamquadzilla

These days there are so many so-called superfoods and labels on packaged foods that it’s hard to know what’s really healthy and what’s hype. Why does a green juice need to have “vegan” on it or a salsa need to say “gluten free,” when both foods are naturally those things?
“On one hand, ‘buzzwords’ definitely work as far as traction and traffic go — they can help get someone to read an article that may be very helpful and informative, and they are what everyone is Googling,” says Keri Glassman, RD, founder of Nutritious Life. “But it’s important to keep in mind that many times a buzzword is just that and you need to read beyond the word.”
This is especially true because not all buzzwords have a standard definition, nor do they mean a certain food is healthy. “One of the things that happens is that they create a health halo around a particular food. We think, ‘Oh, that’s going to be better because it’s a non-GMO gummy bear,” says Leslie Bonci, MPH, RD, owner of Active Eating Advice. “So then we overlook the fact that it’s still a cookie or a cheese puff, and we consume unnecessary calories and spend more than we normally would.”
Be especially wary of these seven buzzwords dietitians are sick of hearing:

1. NATURAL

While it may seem as though, ‘Duh, who wants to eat something unnatural?’, this term isn’t defined by the FDA, so from a packaged food standpoint, it can really be anything, Glassman says.

2. CLEAN

“Clean means free of what?” Bonci asks. “This is not a term that provides any useful or helpful direction.”

3. SUPERFOOD

We can all admit this term is overused. First it was acai, then it was kale and then quinoa. Now almost anything gets labeled a superfood. “What makes one food more super than another?” says Bonci, noting that different foods are high in different nutrients, plus a lot of the claims about superfoods are just that — claims, not proven scientific facts. “Nobody can only eat acai berries and call it a day,” Bonci says. “And you’re not jeopardizing your health if you’re not eating superfoods.”

4. FAT-FREE

“Research has shown that fat is our friend,” Glassman says. “And it’s well known now that when fat is removed, other ingredients like sugar are added to make up for it.” That added sugar often makes fat-free or low-fat foods have just as many calories as the regular version. Plus, fats help the body absorb many vitamins in addition to keeping you full.

5. -FREE

Bonci goes a step further and says to avoid a label saying a food is “free” of anything. “It doesn’t mean it’s any better, and oftentimes the foods never had that ingredient anyway,” she says. “It’s one thing if you need to watch out for gluten or dairy, but we have transcended that. There’s gluten-free water.”

6. NON-GMO

“Here again, foods that would never have GMO ingredients in the first place get slapped with this label because food companies know many consumers are concerned about GMOs,” Bonci says. There are only eight genetically modified crops commercially available in the US: papaya, sugar beets, corn, soybeans, cotton, canola, alfalfa and squash. If none of those foods are on the ingredients list, then of course it’s GMO-free.

7. SIMPLY MADE

“Nobody is going to put ‘complicated’ on the label,” Bonci says, adding that “anything in a package had to go through some processing.” That doesn’t make the food any better or worse per se. Plus, “you don’t see ‘simply made’ on an apple, but it grows on a tree from the ground,” Bonci says.

About the Author: Brittany Risher
Brittany is a writer, editor and digital strategist specializing in health and lifestyle content. She loves experimenting with new vegan recipes and believes hummus is a food group. To stay sane from working too hard, she turns to yoga, strength training, meditation and scotch.

Family, Personal Development

6 Reasons Why A Man Needs Friends

July 29, 2020June 4, 2020 teamquadzilla

Most every culture in the world recognizes the value of friendship. Literature abounds with quotes on the subject.

“But friendship is precious, not only in the shade, but in the sunshine of life.”
Thomas Jefferson

“The bird a nest, the spider a web, man, friendship.”
William Blake

So why is it, in our modern culture, so many men shortchange themselves when it comes to developing deep friendships? Perhaps we fail to recognize just how we are enriched by truly connecting with men of faith that God brings into our lives? Here are six things we miss out on if we don’t nurture healthy friendships with other guys.

1. Sharpening

“Iron sharpens iron, and one man sharpens another.”
Proverbs 27:17

Some of the sharpening processes are intentional. We might “apprentice” with a friend who teaches us a new skill, or meet regularly with a brother as a mentor or mentee, or learn from a more advanced one-on-one Bible study partner. Or we may be challenged by someone we respect to see an issue from a different point of view, or to step out of our comfort zone in some way. Sometimes the sharpening is the result of healthy, good-natured competition. We tend to step up our game when in the presence of a better opponent — or teammate. Sometimes the sharpening happens just by doing life with and observing another brother, watching the way he interacts with others and handles challenging situations. Sharpening can change us, help us grow. And we may see benefits on all levels: mentally, socially, emotionally, physically, and spiritually.

2. Companionship

“A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.”
Proverbs 18:24

Clearly, it’s better to have at least one really good friend than to dabble here and there among lots of surface relationships. Even more important, though, is that we choose our friends well. You can either spend time with a companion whose influence makes you a better man, strengthening your faith, helping you along the way of life. Or you can hang out with guys who drag you down and get you in trouble having a detrimental impact on your character along the way.

3. Acceptance

“A friend loves at all times, and a brother is born for adversity.”
Proverbs 17:17

How good it is to enjoy friendship with another guy who is faithful no matter how badly we screw up; someone who appreciates us—flaws and all; someone who knows us well and loves us anyway. There’s nothing more healing than when a friend not only stands beside us but also helps us pick up the pieces and move on in the aftermath of disappointment or the consequences of poor choices. And we’re better men when we demonstrate that same consideration for other brothers in our lives.

4. Accountability

“Do not be deceived: ‘Bad company ruins good morals.’”
1 Corinthians 15:33

I admit that it sometimes hurts to be admonished by someone we love, admire, and from whom we crave approval. But of course, we do each other no favors by winking at a brother’s questionable decisions or letting his sins slide by as if there’s nothing wrong. What kind of love is that? I’m not saying we should be judgmental, continually pointing out another guy’s weaknesses. But at the same time, really good friends will nudge each other, give each other a poke, intervene in some way when a brother seems to be veering off-course. We want to encourage each other in loving ways to behave well and make good choices. And if you’re really serious about overcoming some recurring bad habit, enter into an accountability arrangement with another guy, agreeing to check up on each other and be honest when you’ve stumbled, praying for each other and cheering each other on along the right path.

5. Wisdom

“Whoever walks with the wise becomes wise, but the companion of fools will suffer harm.”
Proverbs 13:20

Again, so much rides on the company we keep. But when we walk with another man whose wisdom runs strong and deep — perhaps an older friend or mentor with a wealth of life experience and spiritual maturity — we can only benefit. We ask for wisdom, but we can’t expect God to make us wise suddenly. He often grants our request through our investment of time with a well-chosen brother.

6. Encouragement

“And let us consider how to stir up one another to love and good works.”
Hebrews 10:24

We need to be intentional about encouraging each other. It’s not something we should only expect from others. We need to look for ways to encourage the other guy, to perpetuate a mutual cycle of inspiration that motivates and generates enthusiasm for really loving and serving others with joyful hearts.

So find a friend. Be a friend. Let’s step further into becoming the men God designed us to be.

Vince Miller is an author and speaker to men around the world on topics that include manhood, masculinity, fatherhood, mentorship, and leadership. He has authored 16 different books for men and is hosted on major video platforms like RightNow Media and Faithlife TV. He hosts a weekly podcast, writes weekly articles, and provides daily thoughts from God’s Word all just for men. He is a 27-year ministry veteran and the founder of Resolute a Men’s Ministry Platform that provides bible studies aimed at building better men found at www.beresolute.org