Intro to Supply Chains


After watching the videos talking about Supply Chains, I feel that I have a better understanding of supply chains but also some definitions. A distribution center is a building that distributes products coming and out. When Amazon receives packages and products, they all get scanned and placed into spots at a distribution center then after an online purchase, they are found and shipped to the buyer (FulfillmentbyAmazon, 2013). Subway also uses distribution centers to hold bread, meats and vegetables and ship to franchises as needed (YSN Your Success Now, 2013). The next term is a public warehouse and this is a place that many companies can use to store short or long term, offering inventory management, physical inventory counts and shipping functionality (BusinessDictionary, n.d.b). These warehouses can be also called intermediate warehouses and companies like Apple will us them to store products before they are shipped by logistic companies like UPS and FedEx (Jigsaw Academy, 2015). Next is the common carrier which is basically UPS and FedEx as well because they transport goods to the same specific places on a regular basis. Apple, and Amazon will use these services on a regular basis to transport goods to either a store/restaurant or person. Now some companies will use private fleets instead of common carriers because they want to be inclusive and keep all of the transportation in house without paying out for transportation. The main company from the videos that would do this is Subway because they have their own trucks but I do not think Apple and Amazon have their own. After these trucks go out to deliver the goods inside, they will be returning with a backhaul or the “return journey back to the point of origin with a non-paying load” (BusinessDictionary, n.d.a). So, since Subway owns their own trucks they will backhaul after every delivery and carriers like UPS and FedEx experience the same on their trips back to their hubs. This is a very rare type of transportation but sometimes carriers will experience deadheading or the act of completing a trip without paying passengers or freight (, n.d.). This means the carrier is transporting for free! And lastly freight equalization, where a government will pay the shipping costs to keep goods the same price inside of a country (English Encyclopedia, n.d.). Each of these terms can be seen in each of the companies that I watched videos for. First is Apple, and they use distribution center, public warehouses, common carriers, backhauls, and freight equalization (Jigsaw Academy, 2015). Next is Subway and they use, distribution center, private carriers, backhauls, maybe deadheading and freight equalization (YSN Your Success Now, 2013). And finally Amazon and they use distribution centers, public warehouses, common carriers, backhauls, and freight equalization (FulfillmentbyAmazon, 2013).


Reference List

BusinessDictionary. (n.d.a). backhaul. Retrieved November 24, 2017, from

BusinessDictionary. (n.d.b). distribution center. Retrieved November 24, 2017, from (n.d.). deadhead. Retrieved November 24, 2017, from

English Encyclopedia. (n.d.). Freight equalization policy. Retrieved November 24, 2017, from

FulfillmentbyAmazon. (2013, December 23). How Amazon receives your inventory [Video file]. Retrieved from

Jigsaw Academy. (2015, October 6). Story of an iPhone: Analytics in supply chain decisions [Video file]. Retrieved from

YSN Your Success Now. (2013, November 17). SUBWAY story: Supply chain, farming & logistics [Video file]. Retrieved from

Daily Morning Routine

What are the first things you do in the morning?

Do you wake-up and immediately look at your phone? Check your emails, texts and/or Facebook? Do you hit the snooze button once, twice or more? Do you even eat breakfast?

Here is what I do every morning and it helps me succeed, stay positive and stay awake.

My mornings normally start at 7am.

DO NOT pick up your phone. DO NOT check anything on your phone. And DO NOT collect $200. Go straight for some water.

I wake up and get a glass of water to drink. During the night, you are sleeping for 7+ hours without food or drink, that means your body has no nutrients going to it. Especially at higher elevations, where I live, my body gets dehydrated very fast. So, drink at least 1/2 – 1 full cup of water.

Then do some exercises. The easiest things you can do are push-ups, sit-ups and squats or just move like with a walk. Work big muscle groups and it will help wake you up for the day. Your body will release endorphins that your body craves and needs. These will also help you wake up and stay awake, even without coffee or an energy drink. What I normally do for my small workout is 20 push-ups, 40 sit-ups and 40 squats. Just get the blood flowing! If you have a set of stairs, do some lunges up the stairs. Use the stairs for incline or decline push-ups and maybe some tricep dips. If you have some weights laying around your house or apartment, pick them up and add weight to an exercise, or use something heavy that is also portable.

As important as excising your body is also exercising your brain. This would be a great time to read a book, read your daily affirmations, or read the Bible. Whatever it might be, do it. I have started reading on a daily basis and I will soon come out with my top business books to read that I read everyday. I am trying to work up to 1-2 hours a day throughout the day. So, that means 30 minutes in the morning, 30 minutes mid-day, 30 minutes in the evening and then 30 minutes before bed. Increase your learning potential by purposely growing your mind!

The next important thing is your breakfast. The most important meal of the day! Now there are people who do just fine without breakfast but when they do have breakfast they feel better than without. The reason being, you were without any nutrients for most of the night. You need to replenish your body for the day. Eat eggs, health cereal, oatmeal, a fruit bowl, etc. One person that I have listened to about exercise and diet is Terry Crews. Have you seen how ripped he is? Do you know how old he is? Terry is 48 years old and says he feels better than when he was in his 20’s. He says that he has been experimenting with daily fasting. I have tried some fasting but a little differently. Terry wakes up and works out. He lays his workout clothes next to his bed so as soon as he wakes up he sees them and now he must work out. After his workout, Terry might take some amino acids, or a teaspoon of coconut oil and thats it until the afternoon. He fasts after his morning workout until around 2pm and then he eats a lot but it is all moderately health food until 10pm. Then he goes to sleep and does it again. I personally feel that I cannot go without breakfast so I instead normally go without a lunch.

After all of this for you and your body, now you have permission to look at your phone. If you look at your phone as soon as you wake up, it normally takes your whole day down into the gutter. You might receive a bad email, text or Facebook message. You might get news alerts and see something tragic that happened around the world or even worse in the USA. This will ruin your day and if you have not noticed, it does already.

What you start your day with is how your day will be. So, start your day everyday with health, wellness and positivity.

4 Tips for Leaving Your Comfort Zone

Originally appeared on
By Marshall Martin

Early in my career, I was an executive in a nearly $2 billion company and had all I could ever want in a job. But pretty soon, things started to feel way too comfortableand I didn’t feel like I was continuing to grow personally. That’s when an opportunity presented itself that would allow me to move into the C-suite at a software technology company that had less than $10 million in revenue and would require a move from my hometown.
We are all creatures of habit and thrive on the predictable and comfortable to minimize stress. And for me, this was going to be a risk, one that was going to take me squarely out of my comfort zone. But I knew one thing: If I chose to follow my fears and stick with only the familiar, I’d be destined to fall behind everyone else willing to take a chance and step outside of what was comfortable.
I decided to go for it.
Fast forward a few years and the new company that felt like a risk had doubled in size. I was able to exit the company and go on to serve in C-level roles at two other software companies.
Had I not taken that chance, I would have never experienced the success that came with its subsequent opportunities. And every challenge that came after that initial leap of faith seemed far less stressful and made me a better person, personally and professionally.
So, what’s the secret to leaving your comfort zone? Here are four tips to help move you into a world of adventure and opportunity:

1. Find your “zone of courage.”
Your zone of courage lies just outside your comfort zone. If you’re not ready to take a big leap, take a baby step. You’ve got to start somewhere. The zone of courage contains much less predictability than your comfort zone, but it could also contain opportunities for personal and professional growth.
The thought of leaving home and family and entering a much smaller company in a field I had no experience in was almost terrifying. But I knew that the role would prepare me for much bigger roles in the future, and the timing was right in my life to make a change.

2. Avoid the “zone of terror.”
Beyond your zone of courage lies another zone: the zone of terror, which is overwhelming and a place you want to avoid. The key to success is finding that area outside your comfort zone and outside the terror zone. It’s the sweet spot that allows you to move forward at a pace that allows you to grow but doesn’t paralyze you with fear.
If I had thought any of the changes I made in my life were truly terrifying, I would have been frozen and they never would have happened.

3. Allow yourself to be vulnerable.
You can play it safe and always do the predictable thing, or you can push the envelope a bit and go for maximal growth. Moving out of your comfort zone is bound to make you feel a little exposed and that’s a crucial part of the process.
You’re going to feel afraid. But moving forward—even while knowing that failure is a possibility—helps you set new and higher bars for your goals and move into your zone of courage at the same time.

4. Take it one step at a time.
You might think that sounds less than ambitious, but trust me, moving out of your comfort zone doesn’t happen all at once. With every move you make, take time to evaluate where you are and plan where you want to go next. Then take your next step in your new direction.
That’s how you develop momentum and keep yourself moving on to greater opportunities, and further out of your comfort zone.
We often start the day surrounded by the familiar comforts of home and family. It’s our job as humans to walk out the front door, shake it up a bit and grow. Ready to make your first move?

My Favorite Workout Plan

Hello to all of my followers. I have been thinking long and hard about another blog post and this idea came to me, to show you a workout routine that I have loved for years. This is a week worth of workouts that I love doing on a regular basis. 5 days of weights, 1 or 2 days of cardio and maybe 1 day of active rest. I do not have any training or expertise on working out but I have been working out for almost 9 years. Starting in high school for football then trying to get into college football and now for a complete health and wellness for my body. After every workout I drink perfect nutrition with my Limu Lean shake. I personally like the Dutch Chocolate for post-workout and then the Creamy Vanilla for a smoothie. This shakes helps reduce inflammation and increases recovery time. No soreness the day after or 3 days after! Yay!!! Here is what I love to do!

(Every weight workout has a 30 second rest in between sets and about 1-2 minute rest in between exercises.)

Sunday: Chest and Triceps

1. 5 minutes walk on treadmill
2. Chest Press Normal – 5×10, increasing weight each set
3. Chest Press Hammer – 5×10, increasing weight each set
4. Incline Chest Press – 5×10, increasing weight each set
5. Flye – 5×10, increasing weight each set
6. Super Set:
– Tricep Pull Downs with Bar – 5×15, increasing weight each set
– Tricep Reverse Pull Downs with Bar – 5×15, increasing weight each set
7. Tricep Pull Downs with Rope – 5×10, increasing weight each set
8. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Monday: Back and Biceps

1. 5 minutes walk on treadmill
2. T-Bar Rows – 5×10, increasing weight each set
3. Lat Pull Down – 5×10, increasing weight each set
– palm away; left, right then both
4. Lat Pull Down – 5×10, increasing weight each set
– palm towards; left, right then both
5. Hammer Rows – 5×10, increasing weight each set
– left, right then both
6. Bar Rows – 5×10, increasing weight each set
– left, right then both
7. Lat Pull Down with Bar – 5×10, increasing weight each set
8. Straight Arm Pull Down with rope – 5×10, increasing weight each set
9. 3x Curls – 5×5, each hold = 1 rep
– Normal, Hammer then Reverse
10. Concentration Rope Curls – 5×10, increasing weight each set
11. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Tuesday: Arms

1. 5 minutes walk on treadmill
2. 3x Curls – 5×5, each hold = 1 rep
– Normal, Hammer then Reverse
3. Preacher Curls – 5×10, increasing weight each set
4. Concentration Rope Curls – 5×10, increasing weight each set
5. Super Set:
– Tricep Pull Downs with Bar – 5×15, increasing weight each set
– Tricep Reverse Pull Downs with Bar – 5×15, increasing weight each set
6. Tricep Pull Downs with Rope – 5×10, increasing weight each set
7. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Wednesday: Cardio/Active Rest
Cycle Class

Thursday: Legs

1. 5 minutes walk on treadmill
2. Squats – 5×5, increasing weight each set
3. Leg Press – 5×10, 10 of each placement, increasing weight each set
– Wide, Normal then Close
4. Seated Leg Curls – 5×10, increasing weight each set
5. Laying Leg Curls – 5×10, increasing weight each set
6. Leg Extensions – 5×10, increasing weight each set
– left, right then both; 10 for each
7. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Friday: Shoulders and Arms

1. 5 minutes walk on treadmill
2. Shoulder Press Normal – 5×10, increasing weight each set
3. Shoulder Press Hammer – 5×10, increasing weight each set
4. 3x Arm Raises – 5×5, each hold = 1 rep
– Palm Down, Hammer then Palm Up
5. Reverse Flye – 5×10, increasing weight each set
6. Concentrated Arm Curls – 5×10, increasing weight each set
7. Concentrated Arm Extensions – 5×10, increasing weight each set
8. Abs, 1 or 2 sets:
– Crunches – 25
– Single Leg Raises – 25 per leg
– Russian Twists with feet off the ground – 50

Saturday: Incline/Stair Stepper or Active Rest

The Manitou Incline is about 1800ft up so, do that distance on a stair stepper
Active Rest: Football, Basketball, Swim, Tennis, just get active

Scientists confirm we should only work 4 days a week

Wouldn’t it be nice to have a three day weekend every week? Well, that’s what some people are calling for in the aims of productivity and worker happiness and health. There is a real cap on our productivity and after we hit it, we lose the ability to do our job at our best.

Unfortunately, people feel that by living at their desks they can get more done. By constantly buying into this cycle, we run the risk of running ourselves ragged and not performing how we should. That’s why more and more companies are adopting shorter work weeks, to make their employees happiness a priority and to create better more well-adjusted people who come to work ready to be productive.


Four or five hours per day

There have been many experiments on productivity by psychologists who focus on work, and generally, they have determined that people can only do four or five hours of productive work per day. After their performance reaches its peak, it tends to stall, and then people start to suffer. According to K. Anders Ericsson, an expert on the psychology of work, if you push people beyond the time they can really concentrate maximally, you’re going to get them to acquire some bad habits. Even worse, those bad habits will make their way into the time when they are normally productive (1).

32 hour work week

Ryan Carson, CEO of Treehouse, instituted a 32 hour work week back in 2006, and ever since his employees have been happy and more productive, all the while his company makes millions of dollars in revenue. In a similar case, Reusser Design switched to a four-day work week in 2013 and the company founder, Nate Reusser, says his employees’ performance is much higher (1).

Giving up just one day of work

In a survey published in the monthly labor review, twenty-eight percent of respondents stated that they would give up one day worth of pay for one extra day off from work. But not only do people prefer having an extra day off but productivity actually suffers the longer you work (4). In a 2014 paper from Stanford University, they found that results start to slide around the 50-hour per week mark, in that people were producing less (5). In another study, by the Families and Work Institute, people who feel overworked said they make more mistakes at work (6). So not only does productivity fall at a certain point but mistakes are made, further compounding productivity.

Making mistakes at work

In a study done on nurses who worked long hours, the relationship between work duration and adverse events and errors was calculated. Researchers determined that adverse events and error variables were significantly related to working more than 40 hours in the average week. Small tasks relating to medication and needlestick injuries had the strongest and most consistent relationship with the work hour and voluntary overtime variables (7).

Overworking and depression

Not only does productivity fall when we are overworked but our health begins to suffer as well. In a study done in Japan of small and medium sized businesses, It was found that participants who worked ten hours per day and slept only six hours per night reported up to ninety-seven percent more chance of depression when compared to those who worked only six to eight hours a day (8).

Theorists have often contemplated that our work week would become shorter and shorter the more we became technologically capable. But that appears not to be the case, the standard forty hour work week is the norm in many companies, but is it really contributing to overall productivity? It seems we have a limit to how productive we can be, our attention to detail starts to fail us and mistakes are made. A four-day work week can benefit both our state of minds and our health.


*Article originally appeared at The Hearty Soul

Red, White & BLU: All-Natural Rocket Pop Recipe

This is the time to celebrate our great nation and proudly display our red, white and BLU, but it’s also a time to spend with family and friends. Everyone loves a good Independence Day celebration filled with burgers, hot dogs, beer and lots of dessert. For the health-conscious, this can spell out diet disaster, but it doesn’t have to. You can still celebrate and have fun this Fourth of July without sacrificing your healthy habits or your beach body.

Take off with this healthy, all-natural, fruit-filled alternative that will help you resist the temptation of those sugary dessert selections. If you’re ready to set off the flavor fireworks, then give this Independence Day-inspired patriotic popsicle recipe a try.

Popsicle molds (try rocket-shaped molds, if you can find them)
Popsicle sticks

1¼ cups strawberries, sliced
2 tbsp. fresh lime juice
5 tbsp. honey
½ cup of LIMU LEAN Creamy Vanilla
½ cup plain yogurt
½ cup unsweetened coconut milk
1½ cups blueberries
¼ cup pomegranate juice


1. Combine the sliced strawberries, lime juice and 2 tbsp. honey into a bowl then place in your blender. Blend until puréed. Divide the mixture evenly between the popsicle molds and freeze until firm, about 30 minutes. It may not look exactly like the traditional rocket pop, but it also won’t include made-up fruit like the infamous blue raspberry. If you can find rocket pop molds, great! Take it back to your childhood and go old-school. Clean the blender and set aside. The trick to making these patriotic popsicles is working quickly in layers.

2. In another bowl, whisk together the yogurt, coconut milk, LIMU LEAN shake mix and the remaining 3 tablespoons honey until smooth. Divide the mixture evenly between the popsicle molds, pouring it atop the frozen strawberry layer. Insert popsicle sticks into the center of each mold and freeze until firm, about 30 minutes.

3. Combine the blueberries and pomegranate juice into your blender. Using the blender, blend the mixture until puréed. Divide the blueberry mixture evenly between the popsicle molds, pouring it atop the frozen yogurt layer, and freeze until firm, about 30 minutes.

When ready to serve, briefly run the popsicle molds under warm water then gently pull the popsicles from the molds and serve. There you have it! Celebrate liberation from calories this Fourth of July with this guilt-free treat.


*Article original appeared at Limu Nation