Tag Archives: healthy-living

“Junk Food Journals:” Entry 17

26 Aug

The only bad workout, is the one you don’t do! If its thinpsiration you need, then check out what the fellas of “Junk Food Journals: Entry 17” had to share that keeps them motivated to eat healthy and workout consistently.

It very thinspiring you people with amazing bodies deal the many struggles as us who are aspiring to be a lean and ripped. What they all have in common is… Commit, Do, Rest and Repeat.

Alan John (1)

Alan John (3)
I am Alan John (Instagram: @iamalanjohn), a 26 year old model with Glamasphere Model Management and recently started presenting a tv show called Raptor Farm on Mindset tv channel 319 on DStv which airs every Friday at 7pm. I’m based in Johannesburg, South Africa and I began training with a home gym set when I was still in High School. I’m also an actor and in the process of recording my debut album. You can email me for booking or inquiries on alanjohnworldwide@gmail.com.

Workout Philosophy: Learn/know your body type and how it reacts to food and weight training. Next, follow a workout program that is designed to get YOUR body to where you want it to. Then, like everything else, be consistent with what you eat and with following the workout schedule.

Breakfast: Oats (I add peanut butter for a protein boost) or 3 boiled eggs and 2 tuna sandwiches.

Lunch: Brown rice and grilled fish fillets.

Dinner: Mashed potato, chicken breasts and choice of greens.

Cheat Day: Fortunately I don’t have a sweet tooth, a cheat meal would be some fried chicken.

Diet Trick: Healthy eating has to be a way of life for it to make sense and to be sustainable. Stay hydrated at all times and when grocery shopping choose the healthy option so you have no option but to cook healthy meals at home.

Problem Area: Time Management – Life is hectic, this is one area where sometimes I drag myself to the gym no matter how tired I am.

Key To Discipline: For me its the end goal; I know what I want to look like and to remain looking that way so, I constantly remind myself and work extremely hard to make this a reality.

Workout Routine: A 5 day gym program in this order: Back, chest, legs, arms, rest day, shoulders and rest day.

Kofi Mensah (1)

Kofi Mensah (2)
I’m Kofi Mensah (Instagram: @Noriwayfarer) a wanderlust boy that loves new experiences and pushing new boundaries. I’m a Pescatarian, working towards becoming a full time vegetarian and eventual vegan. I live in NYC, but my soul is forever in the clouds searching for new destinations.

Workout Philosophy: I believe that you should work towards what you aspire to look like and what makes you happy. Not for anyone else, or you will eventually lose the motivation to work out. Rotate your exercises and don’t only depend on the gym or else working out will become a bit of a chore and mundane.

Breakfast: It varies between yogurt, granola, egg whites with spinach and some other vegetables. Always tea, with honey.

Lunch: I try to make this my biggest meal of the day. It depends on whatever I’ve made for lunch. Usually some tofu, or seafood dish with brown rice. Occasionally pasta.

Dinner: A salad; with some feta or blue cheese, pecans or walnuts, croutons, dried cranberries and other toppings. I’ll usually accompany it with a tall glass of red or white wine and water.

Cheat Day: I suppose I don’t really believe in a cheat day. Unless you’re competing for some body competition or in my case gearing up for a photo shoot, there’s no need to hold off eating something you really want. Just don’t go super crazy and stuff yourself and you’ll be fine. But if I did have a cheat day it would involve Talenti ice cream! I just recently have it of the first time and it’s easily my new favorite gelato!

Diet Trick: Stay hydrated, eat fruits and avoid too much processed foods.

Problem Area: My lower stomach and pectorals. They are the hardest for me to tone up.

Key to Discipline: Having some sort of routine. Knowing when you are going to the gym or when you’re going for a run, swim, etc helps you stay focused and reach your fitness goals.

Workout Routine: I love early morning workouts, especially at the gym when it’s empty. Anytime between 5am-7am is preferred. I rotate different sections of the body on a daily basis from lower abs, chest, arms, etc to ensure that I’m not over working a certain area, but at the same time giving proper time and attention to develop specific muscles. Hiking, tennis, running and swimming (not the best swimmer) but changing up your activities so working out doesn’t feel like a workout!

Mike Mathews (1)

Mike Mathews (2)
I’m Mike Junior (Instagram: @mikevslilmike), a personal trainer and fitness enthusiast in Detroit.

Workout Philosophy: Train like a superhero. As if the moment you walk out of the gym you’re going to be asked to save the world. (It’s the geek in me, lol.)

Breakfast: 6 egg white omelet, smoked salmon, sweet potato hash.

Lunch: 2 chicken breast, 3 hard-boiled egg whites, kale salad, side of fruit and a protein smoothie.

Dinner: large salmon fillet, asparagus and baked sweet potato.

Cheat Day: My favorite cheat day spot is a buffet style soul-food brunch in Detroit; Motor City Kitchen.

Diet Trick: Regular Detoxing. I do a major cleanse twice a year along with a daily detox tea. The cleaner your system the better it can process and absorb nutrients. It also keeps me mindful about what I’m putting into my body.

Problem Area: Legs. I have to work them twice a week to see growth.

Key to Discipline: Setting goals with deadlines attached to them. Whether it be getting ripped for a photo shoot, getting pumped up for an event, or most recently, prepping for my first physique competition, setting goals for how my body needs to look on a certain date helps keep my discipline strong.

Workout Routine: One of my favorite routines is working chest on the cable machine, I’m able to hit it at every angle and get a really good pump. My full chest workout is available at MikeJunior.co

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‘Accountability’ Is Why You Can’t See Your Abs.

20 Aug

Self.

Your body may not be as bad as you think, but you still can’t seem to reach your fitness goal. It may be because you’re doing it all alone.

One thing I use to hate was the “gym buddy” I never seen the use. More so because the gym was my ‘Me-Time’ and I didn’t want anyone slowing me down or skipping out on me.

That was until I started dating…

I’m always telling people that dating is your diet’s number one enemy. Only because between the date night (always at some restaurant), wanting to stay in under one another or simply picking a lazy or naturally slim/fit mate it usually leads to ditching the treadmill for a another date meal.

What sucks even more is when you know exactly everything you need to do but still fat. That’s why its important to turn your partner into your sparing buddy.

Sometimes what keep us from our fitness goal even with the gym membership, new workout clothes, successful trips to the grocery (passing the center aisles), latest workout gadgets and even the home workout equipment you bought for those pressed for time days is simple accountability.

By accountability I mean not just writing down what you ate or recording your scale weigh-ins but, being accountable to someone else. Albeit a trainer, online group or converting your lover into your gym buddy.

Having a gym buddy creates competition and consistence all resulting in peak abdominal perfection.

It’s hard doing it alone, trying to find motivation and having someone to brag with or look for answers to why something isn’t working. Having an extra person that will hold you accountable just may be what you need to get over that hump.

If getting a personal trainer is too expensive or an online group is too impersonal here are Five Ways to convert your lover, roommate or best friend into your gym buddy.

Grocery Shopping & Cooking: It can be difficult changing your diet when you have to consider the other person you’re living with. Instead of cooking two separate meals or giving into temptation make the grocery list together or do the shopping together. Cook more continuously for taste and diet needs without including the crap like condiments, fatty cooking oils, processed food or sugary drinks or anything bleached. Share the cooking responsibility by making those your date nights or hangout time. Even if you do end up at a restaurant suggest the healthiest option or restaurant.

Reward System: Competition is the best diet and every winner needs a trophy. Make fitness bets, celebrate a consistent healthy week with a night out, make the loser do an extra set or something you don’t want to do around the house. Winner gets a spa day or an extra rest day.

Prioritize Your Goals: It’s one thing to have a goal but what is your plan to achieve. Have your new gym buddy come up with effective ways you can use short terms goals to achieve the long-term goal. The thought of never having something again or going to the gym every day won’t entice your lazy sidekick to workout with you. Start by including them with small things, like a free buddy pass instead of them having to spend money, include them in fun adventurous that just so happen to be healthy. Show them the latest fitness apps and gadgets that will inspire them to want to check in and compete. Workout around their schedule to keep them more willing to go.

Expand Your Outings: Don’t limit yourself with your fitness or date nights. Change it up with opting for something other than a club or restaurant; hiking, kayaking, rock climbing, skiing, swimming, biking… there are so many possibilities! As well as, take a class, classes such as, yoga, spin, boxing, dance or boot-camp are the best way trick someone into work outing with you.

Share Fails: Track one another’s progress and be open about what your frustrations.

Here’s the thing about accountability, we can’t do it alone. Sometimes we need someone to push us. When you receive that extra push you’ll want to workout more and eat better. Next thing you know, After a month, you’ll start feeling some results. After two months, you’ll start noticing results. After three months, others will start noticing.

An whom better to notice is the person that was right there sweating along with you!?

Running Essentials.

13 Aug

Running-Essentials (2)

I remember when I first took an interest in running back in the 7th grade. All I had was my thoughts and a stopwatch; even then a Walkman was rather difficult to walk with due to constant skipping, so of course running was out the question. Cut to today; getting ready for my daily run takes more time than the actual run but I still love it. We have so many aids to get us off the couch, bed, desk chair or wherever you’re checking this post at. Running is my absolute favorite hobby because it helps with so much such as; my complexion, stamina, creativity, stress and of course weight.

Right now I’m averaging 80 to 100 miles a month and pushing to consistently hit 100 a month for the next 6 months.

The results I’ve seen from running has been my motivation to keep at.

  • My Complexion: Running has become my best kept skin secret. My pores are less clogged, I get a great even tan and running help with collagen and reduce wrinkles.
  • My Stamina: I have the energy to get through long days resulting in more productivity.
  • My Creative/Stress: I release more endorphin, decompress and clear my mind on a run, which produce new ideas and thoughts. Helping me to let go of any frustration and negative energy.
  • My Weight: After a long run I’m less likely to eat something unhealthy, I want to continue to workout and I burn major calories.

For a good run all you will need is a killer playlist, a good pair of sneakers, time and open space. Don’t worry about being tired just hydrate and go. I get my best ideas while running and inspired to make the most of my day. Start by setting a small weekly goal and use it as personal time rather than exercise.  Also, check out your app store there are all types of thinpsiration programs to get you energized.

Remember to stretch before and after, and invest in a quality pair of shoes that’s a half a size bigger than your regular pair with arch support.

“Junk Food Journals:” Entry 14

9 Mar

Because today is another chance to get it right, I’m recommitting myself back to my health, fitness and overall thin journey.

I must admit that these pass few days I haven’t been the best me possible when it comes to being discipline toward my fitness goals. With moving, starting a new job and taking on a new side project all in a two week time-span I have been neglecting my workout routine, eating rather crappy and waking up late resulting in me skipping yoga class. To top it all off a guy came into my job today with the tiniest waist and most broad shoulders that made me want to run 50 miles and eat a pound of laxatives!

I know life may throw things our way that can get us all mixed up, however our first reaction shouldn’t be to quit something in the hope of catching up on something else. That will only stray us off course even further.

That’s why today I need this dose of thinspiration more than anyone. I’ve been waking up late extremely tired and I’m not happy with my midsection nor my active performance thus far for the month of March. Summer is one snow melt away and this year I want to be at my physical peak.

“Junk Food Journals” entry 14 are of three gorgeous, determined and chestastic men whom have taken accountability, set goals and are transparent with themselves in carving out their desired bodies.

Being healthy and having healthy life is all about juggling to avoid the jiggle. Just let one thing become your life simply make it apart of your life.

“In order to have an extraordinary body you do extraordinary workouts.” -James Hatchel

James Hatchel (1)

James Hatchel (2)

I’m James Hatchel (IG: @jamesgoefit3) 30 years old, been a vegan for two years, and a former national level bodybuilder. During my fitness journey I have been 265 pounds at 14 percent body fat and 195 at 8 percent body fat. I believe you can have the body you want if you are willing to do what it takes to get it.

Philosophy: in order to have an extraordinary body you do extraordinary workouts.

Breakfast: Tofu or tempeh, green smoothie- spinach, carrots, mushroom, lemon juice, and almonds.

Lunch: Seitan (wheat gluten meat), broccoli and almonds.

Dinner: Ground pea protein meat, kale smoothie and almonds.

Cheat day: Cream of wheat, donuts, cake and pizza.

Diet trick: The only trick is staying consistent long enough to see results; reduction in meat intake will drop your fat intake enough for the average person to lose weight with that one change.

Key to discipline: The key to discipline is having a reason so strong that you can make the sacrifices necessary to accomplish the task.

Workout Routine: Sunday legs, Monday shoulders, Tuesday chest, Wednesday legs, Thursday arms, Friday back.

Tevin (1)

Tevin (2)
I’m Tevin (IG: @Monsteration), a 23 year old artist based out of Virginia Beach, VA. Spring and Summer are my favorite seasons because they allow me to enjoy outdoor activities. I hate being cooped in the house. I have a high appreciation for the arts, technology, and FOOD. Soundcloud.com/monsteration

Workout Philosophy: I hate to blame my zodiac sign but as a Leo, we pride ourselves on looking our best. In order to look and feel good, I have to eat well and workout. Plain and simple.

Breakfast: Oatmeal + 2 boiled eggs + Green tea.

Lunch: Quinoa w/ brown rice blend. Baked chicken or fish and broccoli. To shift the vegetable variety, I’ll steam carrots.

Dinner: A normal dinner will consist of a grain, vegetable, and protein..similar to lunch. The difference between lunch and dinner is adding a protein shake.

Cheat Day: Chic-Fil-A Spicy Chicken meal!

Diet Trick: Since I cannot give up my honey bun addiction, I’ve created a reward system for myself. If I work out at least 4 times a week then I can have 1 jumbo honey bun.

Problem Area: My lower back. I’ve recently started using TRX equipment to assist with building back definition.

Key to Discipline: My key to discipline is envisioning my goal; once I’ve locked-in my focus, I can’t be stopped.

Workout Routine: I have a 5 day routine which focuses on a different muscle group each day; however, cardio is cohesive throughout. I didn’t that cardio was that important until I began see true results.

Ramon Arraiga (1)

Ramon Arraiga (3)

Ramon Arraiga (2)
I Ramon Arraiga (IG: @Rai_arriaga_) a happy easy going guy, that likes to live my life in my truth. In my life I have learned that it’s only me that can create my happy ending.

Workout Philosophy: My workout philosophy in the beginning was to show someone from my past what they were going to be missing. Then, working out became more of an addiction, and I started going to the gym for ME. It became my therapy when I was stressed, and it has made me a mentally and physically healthy human-being.

Breakfast: I switch it up with what I eat. Sometime I eat eggs with fruit, Cheerios with almond milk and a banana on the side or oatmeal with strawberries or blueberries. I always have a glass of orange juice with everything.

Lunch: For lunch I stay away from beef and pork. I have taken beef and pork out of my diet all together. When I do eat meet I make sure its Turkey, Chicken or fish with some type of vegetables. I never eat fried foods and I make sure that I make my own lunch during the work week Monday-Friday.

Dinner: I eat a salad for dinner usually with turkey or chicken. I have found eating light for dinner before bed is best for me and it helps me sleep better. I try my best to not eat after 6pm. If I do eat after that time it will always be fruit or vegetables.

Cheat day: Being completely honest, I will admit that everyday is my cheat day. When I make my breakfast, lunch and dinner. It’s with things that are going to satisfy my taste buds so that I don’t feel like I’m depriving myself.

Diet trick: My diet trick would be to drink lots of water. I don’t take any supplements or protein to help me in any kind of way. I have tried these things but I didn’t like how big I got. So I have decided to do things the natural way.

Problem area: My problem area would be my stomach. I cant seem to get that six pack of my dreams. Although, I have learned to become more patient with my problem area.

Key to Discipline: This may come of a little conceited or sidity. My key to discipline is that I want to look good in my clothes. I want to be able to wear my favorite shit or jeans from 3 years ago without it being too small, because I gained weight. Even though I’m in a large shirt now because of the muscle I have gained.

Workout Routine: My workout routine consist of me lift weights 3 times a week and boxing 3 times a week. Also, I try to do yoga every night before bed.

SKINspired!

9 Feb

Bosica Cleansing Gel_009
All it takes is one good skin day to keep me motivated to maintain and commit at keeping my skin clean, even and radiant FOREVER.

Fellas, skincare is an up hill battle with us rather it’s razor bumps, puberty or the stress in our lives, even our workout & diet regime can work against our skin. We most times let it keeps us in a rut or believe that if we ignore it it’ll go away. However, that’s the worst tactic we can take when looking for treatment.

That’s why I’m in such awe and inspired spirits right now at my skin today, due to the new product I was sent a few months back that I’m just recently getting around to using.

Bosica Cleansing Gel_001Bosica (“BO-sha”) means BOtanical SCIence with Advanced technology is the world 1st 100% preservatives-free skincare brand. Developed in Japan 36 years ago now in the states since 2002 this light, non abrasive or harsh product line has officially made me a glutton for all their products.

Bosica Cleansing Gel_002
I was sent the Purifying Cleansing Gel (5fl oz $26.00) and after about three days now on day seven my skin is smoother, tighter and all around glowing. What’s in it and what makes it so special…

Hydrangea Leaf

  • Gently purifies, refines, and minimizes the appearance of pores

Botanical Amino Acids

  • Gently eliminates skin dirt, oil, and impurities, leaving skin conditioned
  • Allows skin to be clean and free of debris that can clog pores and lead to breakouts without drying or stripping the skin’s natural moisture balance.

Green Tea

  • A key antioxidant that soothes as it protects the skin against the abuse of the elements, helping to prevent free-radical damage.
  • Gives natural antibacterial benefits as it helps to reduce inflammation.

Geranium

  • Provides a natural scent that helps relieve stress and encourage relaxation.

Boscia’s Proprietary Botanical Blend

Jojoba Leaf helps to prevent free radical damage while nourishing the skin
Willowherb helps to calm skin inflammation and reduce visible redness and irritation

Bosica Cleansing Gel_004
The energizing aspect of this product is that its perfectly smooth and “gel-like” (go figure) at first application but it’s not gooey or heavy as I have experienced gels to be. It’s doesn’t leave residue on my hands or skin nor is it hard to wash off my face yet still giving me a thorough cleanse. Currently with the weather and my workout schedule I was looking for a supple facial wash that wouldn’t strip away vitamins and essential oils from skin but to help balance my natural moisture while fighting pore clogging bacterial. This does that! I use it at night right before bed, reason being is that I do a full workout on my face in the mornings (exfoliate, mask, cleanse, tone and moisturizer) therefore, at night I go easy on my skin to keep it from being irritated and over worked as it repair itself while I sleep.

Although, I still want something strong enough to protect. Hence the sulfate-free element of this product is my most galvanized attribute of the wash. Yes, benzoyl peroxide and salicylic acid are great acne fight agents although, if acne isn’t your problem or you simply have sensitive skin then this is for you. It’s easy to apply, doesn’t burn or dry out all the while being strong.

Listen, fellas if it strong enough to remove make-up then it’s strong enough for you. It’s important that we protect our natural barriers without relying heavily on chemicals.

I can keep this in my nightly regime forever.
Bosica Cleansing Gel_007

“Junk Food Journals:” Entry 13

4 Feb

You can’t get the body of your dreams sleeping. Wake up and go to the gym! -My Alarm Clock

As cliches as it may be, mine and I’m sure many of you reasons for getting and STAYING fit is to look AMAZIN’ this upcoming summer. However, the only way to get there is to be sure you’re doing it for more reasons than how others will receive you. Getting your health/body in order is a “damned if you do damned if you don’t” up hill battle. Not everyone will be excited or support your journey, many will ignore your plight of discipline to stay on track, while others will ridicule or flat out be jealous of your astonishing results. That’s why it’s important to be doing whatever lifestyle change you seek for you and yourself only.

The firmed bodied men of Junk Food Journals Entry 13 all share a common fitness trait, they are their own motivation. They have reached a desired goal because it’s how they want to live their lives and other’s opinions are only warranted if they are seeking the same self-motivation. I’m always preaching about how much we should be our own first reference of thinpsiration. But if you need that extra motivation to actually use that gym membership you wishfully purchased last month then, read what a gilded body coach, model and teacher are putting themselves through this winter readying for summer.

Troy Juni Barnes (1)

Troy Juni Barnes (2)

Troy Juni Barnes (3)
Troy “Juni” Barnes (FB:@troy.barnes.378) was an aspiring fashion stylist turned health coach. After relocating from New Orleans to Atlanta, I traveled to New York City to study Fashion Marketing at LIM College. While there as was an intern at Gucci on Fifth Avenue, at the end of my sophomore year I traveled back to Atlanta and started to create a name for myself in Atlanta by creating the lifestyle brand Rebel Society. In Atlanta I found myself gravitating towards fitness as a form of recreation. However, after seeing the results I wanted to take my fitness to the next level. I was introduced to the product Herbalife and decided to invest my body into a product that would not only perfect my physique, but also allow me to build confidence and character in others.

Workout Philosophy: I approach health the same way I approaches clothes. If you do not feel good about yourself, then you are not going to feel good in what you are wearing. Nutrition, like clothes, should empower and energize you! It will make you look beautiful and most of all it’ll make you feel great!

Breakfast: The most important meal of the day. It BREAKS the FAST between your last meal & sleep. Which jump starts your metabolism. My breakfast consist of my Herbalife Healthy Meal Shake, Oatmeal with Granola (Fruit & Nuts) & Herbalife Tea which gives me that boost of energy to beast my day.

Lunch: Homemade Pesto Pizza on a bed of Spinach Leaves with Shrimp or Chicken.

Dinner: Slow cooked Lamb Chops with Quinoa & Broccoli

Cheat Day: PAPA JOHN’S PIZZA & Dorito’s with Queso Dip?

Diet Trick: I don’t believe in Diets! People go on diets to hit a goal & once that goal is accomplished, 9 times out of 10 they fall back into old habits. I teach my clients to embrace the “Lifestyle Change” don’t give up all the things you enjoy. Just cut back some & do everything in moderation.

Problem Area: ABS! Why? Because they come and go. During bulking phases I intake more food, some less healthier than others & my abs always suffer. But it’s a bitter sweet thing because I get to put on mass.

Key to Discipline: The key to discipline is Personal Development. You have to exercise the mind just as much as you exercise the body. A STRONG MIND EQUALS A STRONG BODY! I listen to motivational messages everyday to keep a positive mindset. Because in life we’re going to be challenged, and if you’re weak minded you’re going to FAIL. But even when you fail, FAIL FORWARD.

Workout Routine: I workout 5-6 times a week. I break the days down by targeting different muscle groups. At the beginning of the week I target my weakest areas and towards the end of the week I hit the strong areas. Back & Shoulders on Mon, Legs on Tuesday, Arms on Wednesday, Legs & Abs on Thursday, Chest on Friday and Saturdays is a full body workout.

Antonial Barnes (1)

Antonial Barnes (2)

Antonial Barnes (3)
I’m Antonial Barnes (IG: @ant_the_model) a 24 y.o. from San Marcos, Texas. I’m a musician, I can play Jazz Piano, Marimba, Vibraphone, Drum-set, Congas, and want to learn the violin. (Interesting personal fact) my favorite animal is a penguin. I got into fitness when I used to be 135 lbs and always wanted muscles. So me and a buddy made a promise to start working out and lifting heavy weights and stayed dedicated. My buddy left for the army after 3 months of working out together and ever since then I just been going on my own. Stayed dedicated- bam, lol!

Workout Philosophy: Don’t try to be number 1 in someone else’s eyes, but strive to be number one in your eyes.

Breakfast: Since I try to gain weight I eat a big breakfast. Bacon, eggs, toast, fruit smoothie, banana, and sometimes oatmeal.

Lunch: A turkey sandwich with a serving of chips,water, and a banana or lean pasta dinner (frozen food like bertolli.)

Dinner: Grilled, baked, or breaded chicken (not fried), with beans and rice.

Cheat Day: ANYTHING!!! lol

Diet Trick: Eat a big breakfast so you won’t be as hungry for lunch and dinner.

Problem Area: Sweets lol, I love cake and cookies and I try my best to stay away from them. Also, trying to gain muscle. Gaining muscle is very hard so don’t get discouraged when you don’t see it in time. You can only gain 13lbs of muscle naturally each year so it will take some time.

Key to Discipline: Keep at it. When you feel too tired to work out, take some pre-workout and head to the gym! I do not believe in sets because it makes me feel bad if I don’t complete it so just do an exercise until you cant do it no more…take a break….then do it again.

Workout Routine: I work out a certain body part a day like.
Mon: Leg day, Squats, Lunges, Calf Raises (with weights,) Jump Rope, Treadmill and Leg Press, Leg Extension.
Tues: Chest Day & Abs, chest, Bench Press, Incline Press, Decline Press, Butterflies, Push ups, Cable Crossovers, Abs, Ab wheel, Standing/Kneeling and Cable Crunches.
Wednes: Back Day, Lat Pulldowns, Bent over barbell rows, Bent over long bar rows, Renegade Rows, Pull Ups
Thurs: Arms & Shoulders, Arms, Barbell Curls, Hammer Curls, Cable Curls, Triceps/Bench Dips, Lying Triceps Press, Triceps Pulldown (rope), Shoulders, Arnold Dumbbell Press, Decline Shoulder Rise, Front Dumbbell Rise, Shoulder Shrugs.
Fri: All Around/Full Body. Do a Little bit of everything!
Sat: If able I redo my chest day workout (since I want a bigger chest.)

David Quarles (1)

David Quarles (2)

David Quarles (3)
My name is David “Sancocho” Quarles (IG:@sancochin89) I’m a Copy Editor by day, Zumba® Fitness instructor by night, and a Men’s Physique competitor by hobby. I come from a hodgepodge of cultures, so in regards to maintaining being fit, food is a BIG challenge! I’m four years in to my weightless journey of 296lbs to 174lbs, and I’m loving every moment of it.

Workout Philosophy: Workout like no one is watching. Pay attention to yourself, your form, your safety, your progress. Everyone else will either cheer you on, or despise your progress. Either way, your progress is just that…YOURS. You can use your story to inspire and motivate others. Yet never become overly concerned with their opinion…it might just stifle your progress.

Breakfast: 5 egg whites and 1 whole egg, 1/2 – full cup grains and first of many sips of my first gallon jug of the day.

Lunch: 8-10oz. of chicken breast, 1 cup of greens (any choice) and 1/2 – full cup grains (I usually have brown rice or quinoa.)

Dinner: 8-10oz. of chicken breast or fish , 2 cups greens, Hopefully I’m finishing up my water!

Cheat Day: The largest pizza I can find from any local Pizzeria.

Diet Trick:I love carb cycling. Never let your body get used to your activity or way of eating. I’ll low carb for 2 days and increase carbs on the 3rd day. This method will help raise your metabolism and allow your body to burn fat while giving your body some good fuel to power through your workouts!

Problem Area: My lower back a.k.a love handles. I accumulate most of my weight here as I’m on a weight gaining cycle and its usually the last place I lose the weight. Clean eating, higher water intake and frequent cardio usually helps me take care of that problem. But when I cheat, my love handles tell all!

Key to Discipline: I know my goals and where I want to be. The only person in control of whether or not I achieve my goals is me. Therefore, I can either be a help or hindrance to myself. I choice progress! Too, I know from where I’ve come, and I know I don’t want to go back there!

Workout Routine: I do fasted cardio in the morning before work; usually consisting of 30min. on the elliptical or treadmill. When it’s warm out, I like to take that workout to the track! I teach a Zumba® Fitness class almost everyday, so that takes care of my second round of cardio. Between cardio sessions, I weight train. I break down each day into different muscle groups: chest and triceps, back and abs or a whole workout centered around legs. It depends on the day and mood. I, too, have now incorporated swimming at least 4 times a week. Talk about a total body workout!

“Getting back to ME! 2.0”

28 Jan

wpid-sam_2651-853x1280_josh_local3.jpg.jpeg

There’s no other diluted, delusional, renewed outlook on life mantra I have great disdain for other than the “going back to the old me” many mentally and emotionally stuck referrer to when looking for answers after an unsatisfactory chain of events.

I, like many of you get off track, loose focus or could have handle some situations better that have me questioning the person I’ve become. When I’m going through confusing or overwhelming current life happenings of course the past looks simpler and easier than things are now.

Nevertheless, this backwards way of thinking is the reason why many can’t find direction in life, chase unrealistic dreams and can’t seem to successfully deal with conflict or disappointment because they are still hiding from their mediocrity behind a wall of lies they’ve built as to why their past self was so “great.”

I’ve noticed that some people first response or resolution to dealing with a current life hurdle is to proclaim to go to/get back to the old “me” because somehow the person they have grown pass will better help them deal with the present.

I get it, people will try to hoodwink, bamboozle, run-a-muck or simply piss you off. However, in what parallel university will it be a forward move for you to set a goal of self-growth based on things/experiences you’ve already done, poorly? We should always be aiming to become better in general.

Worry less about who you use to be or how you would’ve dealt with people “if this was two years ago” but more so on using your current situation to reevaluate yourself to restructure a way of thinking and execution to propel you into a better you.

Pain, angst and disappointment is temporary that’s why the body forgets it so easily, also why we have a tendency to romanticize past life events as we look back trying to recapture those great moments of late night early morning past. Not realizing those great moments came with some tough times and bad mistake themselves.

Let’s take why you’re fat for example (YES, we are here again, it’s always about your gut) right now you’re annoyed with your current size, don’t know where to start on a fitness journey and as you look over pictures from high school or before the kids you realized you were rather stealth. The first inclining your delusional self-conscious tells you… man I need to get back to that body. Yes, you look slim in those pics, was in the gym 5 days a week and as you look down at your gut that person in the pictures seems to be a sexier livelier you.

However, if you go back mentally to that time of picture perfect physique you’ll your remember you HATED your body then. As well as, you didn’t have a job, family, relationship and a crammed schedule that kept you from the gym, eating crappy meals to save time and relationship issues that kept you up at night in the Krispy Kreme drive-thru. Even how you interact with people, looking for a career, or simply trying to find motivation to create purpose for your life, going back to a ghost of a person that didn’t have it all together in first place, hence the reason you’re at this personality crossroads isn’t a progressive solution but one that will forever keep you stuck.

Yes, you have many great qualities that you may have let go unused but, going forward shouldn’t require or inspire you to go back. Take all the great and horrible things from your past to map out a plan to get you out of your current rut and use your goal to build a better you with the motivation it will take to use that plan to execute your dreams.

Don’t be that old drunk that always reminiscing about what they use to have or what they use to be. Always be pushing forward take all you life happenings and let the be a point of reference of things you need to work, elevated to leave behind. Dwelling on the past albeit good or bad will not help your present or help you arrive at a progressive future. Whatever you want to fix or get a handle on in your life (physical, emotional, career, financially or relationship wise) isn’t about chasing a dream of delusional years past but creating a new you.

Be the YOU right now– 2.0!

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