Wednesday, November 9, 2011

Endurance Functional Eating Habits

Functional Eating is not a complicated process. All you have to do is follow these seven simple principles:
  1. Never skip breakfast.  The ideal breakfast consists of about 80% carbs and 20% protein.  This ratio will not only reduce cortisol levels but also replenish muscle energy stores depleted while you were sleeping.
  2. Eat high-carbohydrate foods between 9:00 A.M. and 1:00 P.M. to ensure that the muscles and brain have sufficient energy.
  3. Decrease consumption of carbohydrate-rich foods dramatically throughout the afternoon and evening.
  4. Consume 55 percent of your daily calories by 1:00 P.M. to parallel the body’s energy needs. 
  5. Eat high-protein foods between 5:00 P.M. and 8:00 P.M. The protein turnover circuit is most active during this period because it is not competing with the pathways responsible for generating energy.
  6. Keep fat intake to a minimum in the morning and throughout most of the day, but increase your intake of healthy (mainly plant) fats in the evening. Since these fats are especially potent suppressors of hunger, this strategy helps keep you full in the period between dinner and bedtime.
  7. Whenever you work out, make sure you pay close attention to your fueling and recovery nutrition
Functional eating represents a dramatic change from conventional eating plans.  Conventional plans are based on the body’s 24-hour nutritional needs.  What we now know is that the body’s needs change over the course of the day because metabolism changes.  Functional eating is a powerful tool to improve endurance performance.
By Jeff Galloway: Nutrition Edge

Saturday, October 22, 2011


This is the "Race for the Cure" shirt. However the new pinks are lighter and made of the "DRi-Fit" material. This is a sports tek fabric, very comfortable as well! Low inventory on all shirts. Select from what left below. Thank, gotta make it DRoP!

"DRoP IT" DRI-FIT Workout shirt

Friday, October 14, 2011


Gotta Gotta Gotta .....
Make it DROP!!!
Gotta Gotta Gotta make it DRoP!!!!

Sunday, October 9, 2011

PINK "DRoP IT" DRi-Fit's Back in Stock!

The pink dri-fit tee's are
back for a limited time.
"DRoP IT" while its PINK!


Thursday, September 1, 2011


S E P T E M B E R  Challenge is to build your strength and indurance for less injuries and intensify your fitness. Always take water with you!!!! Lets do this, you ready???

MONDAY – Meatless Monday and Recovery Day. 70 minutes walking with stretching 100 crunches.
Increase your fruit and vegetable intake. Eat more beans, grain, nuts and oats.

TUESDAY –  Easy 55 minutes: running, scooting, cycling or any indoor gym machine. Reintroduce your body to another week of working out with an easy day. 200 abs/150 arms.

WEDNESDAY –“ HUMP DAY 70 minutes workout and 70+ ounces of water.” Today you want to beat yourself by seconds or minutes from your Tuesday’s time with the same workout and adding 15 minutes. Also today, the only beverage is water. Plus 250 abs/ 2000 arms exercises.

THURSDAY – “SPRINTS”~ Week one: 6x 400 ~Week Two: 9 x 400 ~Week Three: 12 x 400 ~Week Four: 16 x 400. Today you are working on your speed. You warm up one mile. Week one run 400 meters at top speed 6 times and rest one minute intervals. Then repeat the number up for the next week. Your cool down is one mile.

FRIDAY- "Weights"- Week One: 50 minutes weights and 20 minute cardio finish. Week two: 65 minutes weights and 20 minutes cardio. Week three: 80 minutes weights and 20 minute cardio Week Four: 100 minutes weights and 20 cardio. Protein fuel immediately afterwards.

SATURDAY: R E S T (or endurance) This is a great day to eat carbs before the endurance day
SUNDAY – Endurance (or REST) Week One:110 minutes or more Week two: 120 minutes Week three: 130 miuntes Week four:140 minutes Take you water with you!

Gotta DRoP IT! Please keep us posted as we go on this journey together. You are welcome to add friends and more friends to this challenge, the link is attached below.

Wednesday, July 20, 2011


I received this email today and thought it had some very interesting
things to think about. I found some points to be very drastic, but I wanted
to share because it is on point. Hopefully it will keep us away from that
POP! DRoP that POP!

Water or Coke?
I could not believe this..... Very interesting

#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)

#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.

#3. Even MILD dehydration will slow down one's metabolism as 3%.

#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

#5. Lack of water, the #1 trigger of daytime fatigue.

#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

#8.. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should drink every day?

#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.

#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.

#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean.
The citric acid in Coke removes stains from vitreous china.

#4. To remove rust spots from chrome car bumpers:
Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.

#5. To clean corrosion from car battery terminals:
Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake.
Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

#8... To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle.
The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

FOR YOUR INFORMATION: #1 the active ingredient in Coke is phosphoric acid.
It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.

#2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.

#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!
Now the question is, would you like a glass of water or Coke?

Thursday, June 16, 2011

DRoP IT Workout Shirt

Pay Pal Link below

"DRoP IT" DRI-FIT Workout shirt
PURPLE or WHITE shirt or both

Sunday, June 12, 2011

DRoP IT Workout Shirt

"DRoP IT" DRI-FIT Workout shirt
PURPLE or WHITE shirt or both

"DRoP IT" workout shirts ready to ship June 24th.
The material is a dri-fit workout shirt. The dri-FIT
wicking fabric gives you superior moisture management, keeping you cool and comfortable.
Choose PURPLE with white letters or WHITE with purple letters.

Image will be available soon. Let's DRoP IT!

Sunday, May 15, 2011

Women of the Groove in the Blue Dress

 Moving and Improving, Women of the Groove. I was a guest motivational speaker. Dropping a positive mindset creatively. The sisters were so warm and the reception was AMAZING!! It was a long ride ride to Durham, NC but it was worth meeting and being amongst awesome energy and phenomenal women.
The topic I spoke on was bringing awareness how the food, mind and body triangle triggers an imbalance when  life gets to be a little demanding. We also focused on being positive and staying on your grind by being surrounded by positive people, thoughts, action and dropping  unnecessary emotional weight, because when you carry it.... here comes that FOOL!!!
Dropping the unneccessaries  allows you to be more than great. It takes you to new heights of greatness, awesomeness into AMAZING! Visualizing, creating and setting goals take you to new levels of greatness.
It's been 15 years since the last time I wore this dress. This was "My Goal Dress." I got my strut on for maybe two hours and then I had to let the lady from 15 years later into something a little more comfortable, cause those shoe s was kicking my butt.
Although the package is not the real prize to a healthier living it does has its assets!!! Lets keep dropping it.

Tuesday, March 22, 2011

Contact Me

Protein helps to building your body and restructuring your muscles.
When you are ready to contact me.
I've got what you need!
I will like for us to partner in making better things happen
and helping others towards a better life in health, wealth and wellness.

Monday, February 21, 2011

Compression Shirt

This garment is a compression shirt available for men and women:
Find out more by clinking view the video and clicking this link:

Lets' Make it DRoP!
This and Something Better Is About To Happen!

Friday, February 11, 2011

Makes You Wanna Jump!

   My daughter thought, it was hilarious when I went from running to working out to a DVD in the house. I was doing the best I can at jumping. I use to spring up on my toes and jump up a little after my runs, in a straight up and down motion.  But what they demonstrated on the disc was much higher and exaggerated than what my back and knee was able to do.

This is what I love about change. I decided that I was going to change that! I continued the extreme exercises. The parts of the workout I wasnt good at, I decided to extend them and push through until I got better at it. The instructors knees were much higher in the air on his jumps. When I started I was inches off the floor. His whole body was in the air a lot higher than mines, I couldnt imagine giving up so I kept it going.

Whenever I got a minute to myself (in my Forrest Gump voice) "I was jumping!" I start jumping everywhere, for any reason in sets of tens. Why? Its because I can feel the benefits in my core. I contract my core and the fat on my abs get crunch up against each other and bounces up and down. And to top it off, it makes me feel really youthful!

Where is there jump rope, its been a while but I feel like double dutching!

Jumping will cause a sweat and pump your heart rate up really fast. I read this from 

"When you increase your vertical jump, you improve your fitness on many levels. Learning how to jump higher involves a combination of strength training and power training. These exercises benefit you by increasing your explosive power and strengthening your legs. These exercises can even improve your neuromuscular coordination. Being able to jump higher requires a greater level of fitness and if you work hard to increase your vertical jump, you will automatically improve your fitness levels."

Change is so good! Im jumping and DRoPPING it!
I love change...gotta DRoP IT!

Thursday, January 27, 2011

Share Share Share!

Hello TEAM DRoP IT, 
Im sending you this message as I really need a favor from you if possible. 
Im building a marketing and internet awareness in the health industry to help 

The reason I need your help is simple...

I want to share video testimonials that I can share on "Mrsdroppingit"
youtube account. This is going to give us some facebook exposure
as more will become aware and share. Our health is our wealth.

So here's what you need to do!!

1. Cut a 1-2 minute testimonial of your experience with the TEAM
2. Include your name and city, state where you are from
3. Upload the video to Youtube
4. Send me the Youtube link to
5. I need all testimonials by 2/15


Im going to have about 15-20 testimonials on the blog page so make 
sure to make it good! Thanks 

This and something better is about to happen! Lets DRoP IT! 

Pamela Miller
"Pamma Joi"

Wednesday, January 19, 2011

Monday, January 17, 2011


Since forming TEAM DRoP IT I have collected just a few testimonies that I want to share.
I thank you for keeping me motivated as well. I may run marathons but my tank sometimes gets empty and there is nothing like motivation to help keep us on our journeys! You never know when your are inspiring someone else. Lets keep DRoPPING IT!

Tim J Star
Pamma!!! I just have to come threw and say a big THAAANNNNK YOU!!!! The last encouraging words you sent have been my source of healing and inspiration you don't even know!!! Thank God for you!!!  (3/29/11)Yolanda Hardley Thanks Pamma....much needed reminder...I told Michelle earlier that at this moment, my goals seem much more visible & I know it's because of the chats, conference calls, posts, emails, blogs and positive energy surrounding team drop it...God Bless! (2-2-2011)

Ilar Gay January 23 at 10:55am Report
I love u as my sister and I don't even know u.. If it weren't for this team I woulda shut down my fb page....

September Morris Harrell oh wait and thank you to the drop it team...thank you Pam for keeping me inspired ~FB

Therisa McNeal Thanks Sara.. I must send you the link.. “Team Drop It!” Is a wonderful group of folks that love to motivate, encourage, inspirer folks to workout, maintain a healthy eating habits and overall life changes.. Let’s Drop It!

Bernadette Johnson:
Hey fb family, I just join this group this evening. I listen to the conference call from Coach Corley? She was great!! She spoke about the steps to setting goals. Well, we all know about setting goals but, she added a little twist. She stated to write down your emotions. WOW! when I thought about that, I thought its my emotions that takes me to the soda machine...and the chips 'cafe'. Another point she made was to post your goals in your status and you will be encouraged to reach your goals via your Team DROP IT. Well, I AM READY to DROP IT. I will be posting my goals this weekend.

Deirdre Dolison:
Hey Team Drop It, I know its not much but I just did 50 crunches Im so proud of myself plus doing 100 standing crunches. So hey, Im Dropping It!!

De Lena Vaughan Aungst:
I am on my way to the gym. I really don't feel like going this evening, but I thought of my Drop It Family, and I know there is no excuse. ;-)

Corley Taalibah: wow check out my biceps loving team drop it
November 16 at 1:41pm ·

Cherese Allen:
OMG.....along with jogging 2-4 miles with Pam's Drop It program and following a strict eating regimen for people with Hashimotos. I have lost 35pds and, I only have 20pds more to go!!!!!!

Mercelle McCutcheon GM. Have done my ab work out. Taking finals but still dropping it. Went to the doctor yesterday I have lost a total of 15 lbs. Thanks team drop it. God is good. Love you guys!!!

Amber L Smith Pamma.... Hadn't talked to you in a bit... but I love the encouraging words! I have to tell you, I think of you all the time and you have motivated me so much... I have Dropped it! I was 141 pounds in June and with a some hard work and dedication I have dropped down to 122... Haven't felt so good in a long time!

I thnk you for asking me to be part of this group. since joining eam drop it, I am taking bootcamp classes weekly, have an active gym membership, and have joined a running goup which I participate in weekly, as well as my Zumba class with my coworkers on Thursdays. So I am very active now and love reading what others do and what works for them. However, I do not participate in group discussions much because I am usually a day or so behind. If you choose to delete me please know your emails and team drop it has transformed my fitness life dramatically in the 2 months I have been involved. Thanks
  Mrs.Latoya Zubowicz Hill

Dr. asked me today how I got so motivated to eat healthy and exercise daily (I made her schedule my EGD in the afternoon so I could get my run/work out in before my procedure since I will be too sedated after it, lol ) and of course I told her to send her patients to Team DROP It!

Thank you all!  DRoP IT!

Monday, January 10, 2011

Do Something Different

Commit yourself to making a change if you want to see change. Keep doing the same thing the same way you get the same results. That counts for everyone. Take for example the mailman. He may have weighted heavy when he first started carrying the mail house to house. He pound the pavements everyday with that over sized bag through rain, hail sleight or snow. The weight started shedding and shedding pounds from him and he begin to melt. After about one year the body adjusted to the change and began responding to the food intake.

The job was no longer exercise, its was conditioned to doing the same motion the same way everyday. The food intake settled and began resting the body. The mailman start feeling secure with his job, his route and surroundings. No changes seemed necessary, the weight started to pick up a little but no worries. After five additional years passed the weight accumulated and the more time and more weight. Do something different.

Don't allow your body to become bored with what you are doing, switch it up. Give it the unpredictable and it will respond: Click on video below

Eating Tip of the: Try not adding mayonnaise to your salad or tuna. Mayonniase is pretty fattening ingredient and is full of cholesterol.

This and Something Better is about to Happen. Lets keep DRoPPING IT!


Saturday, January 1, 2011

Change Your Body, Change Your Mind

In order to change your body, you must change your mindset. Change has been a challenge since the beginning of time. It is conditioning yourself to believe in the unseen. Sort of thinking the impossible to possible. DROP the thoughts of what can't be done into CAN. Time to DROP  doubt. There is no more room. Make room for yourself. Change comes when you DRoP all the negative and focus on the positive possiblilities. Your mind set effects your body. Stay in the positive.

Have you ever seen anyone standing in your shoes?  What did you really think of that person, which is yourself? You can step outside yourself and see what you attract, you are what you attract. What you are attracting? If you like it magnify it, share it and keep growing and help others. Otherwise de-magnify it and weigh your options: Change or learn to like it! You are not reading this because you want to learn to like it, you want change. Congrats on your first step forward, to the positive.

Have you ever witness someone's "before and after" but allow yourself not to believe it was true? Oh, its true. Get closer to it. Make it so close that its you. Apply the many ways make what you want, become into being. Do it because you deserve better. Be deserving by applying the tips shared, be inspired to become your own "before and after." Post your before and look forward to the after, regardless of how long it takes you will inspire others. You must put in the time, the work and the energy. You have to want it bad and you have to know why!

1) Surround yourself with like minds. We love TEAM DROP IT, it has inspired us to do more. Look forward to momentum that will carry us from what we've always done into what we want to become. Claim what you want: We want to be healthier, stronger and a great example for my children and children's children. We want to attract people of the same vision and mind set to grow and become what we desire. Motivation has its way of leaving unannouced, that why we  keep ourselves surrounded with people of the same mind. This is where to go when motivation wants to take that vacation.

2) Share your knowledge of what you are sure of. When joined with a group of motivated people specializing in areas of expertise you have a buffet of knowledge. With TEAM DROP IT you'll find what you need and if you dont know, "ASK."  Share what you know, what you are passion about. Share your experiences and have mastered that works effectively. That one drop leads to many drops which makes pudlles into lakes, into rivers and into oceans. Share what you know you will be helping, inspiring or motivating somebody. Not everyone let you know they are watching, but they are!
3) Post your plan into view for everyday. Create what you want daily. Start at 5:00am through 10:00pm. Make it realistic and be consistant with it. It takes 21 days to form a habit. Allow yourself time and be descilpline with it. Share what you have done with TDI and it will keep you motivated. Be part of the game plan and stop watching everyone else. Join the game its to be with a team because doing it solitaire would leave you abandon to many times. Stay motivated.
4) Be confident. Fears keeps people small, you have to run toward your fears. If you go after your plan with confidence and work that plan you will achieve more.
Team work, makes the dream work. Let's DROP IT!