Tag Archives: weight lost

Just Try!

16 Sep

Baby Caturaṅga Daṇḍāsana
I originally took up yoga because I wanted a challenge. I did the gym, I went vegetarian even switch from running on the treadmill to running outdoors. Though, I got nice results from those changes they never really inspired or satisfied the sense of accomplishment and progress I needed. Only because I wasn’t trying anything new but just changing up what I was already doing.

The challenge I was looking for wasn’t just physical; it was internal as well. There are so many things I want from my life however, I talk myself out of following through with certain voyages because being conformable and only attempting what I know I can do is much more safer than going beyond my limit, failing or hurting something. Leaving me vulnerable, disappointed and feeling stupid for even trying.

Outside of the yoga studio this mediocre life of safety I built is a set of guarded rules I developed and safely followed in my romantic life, career and overall exploration of life. I grew up with the people responsible for me taking risk for me without considering me, that lead me down an unstable teenage life emotionally, economically, financially and mentally.

Therefore, the moment I became an adult and “in control” of my life I made the decision to do exactly what I am “supposed” to do and nothing more than I’m capable of to not live the life I was raised in.

Thinking I was putting myself in position of control I eventually deviated from the life plan I made because creating an obtainable life was better than risking an uncertain fulfilling life.

This restrictive way of thinking is prevalent in the way I date- only talking to guys for a limited time to not become dependent on their love or have to factor them in my life pass “whats your favorite color.” In my career- I would go after jobs that are easy to get that I knew I was overly qualified for having nothing to do with my true passion simply because they paid well. Even with the way I worked out; let’s not mention how I remained in Kansas for 10 years now beyond the four years of college I moved here for due to it being so cheap to live here and I wouldn’t have to struggle. On the outside I have the beautiful apartment, amazing resume, nice body, orderly finances and high confidence; on the inside I’ve been suffocating with a swelling feeling of worthlessness. With all the constant blessing obtained I know I’m happy but I’m still not going to risk a comfortable lifestyle on being happy.

Now my 30th birthday is approaching and I don’t know what was it all for! I feel like everything I have now and my need to control the every situation wasn’t worth my self-fulfillment.

As of last night I made a promise to myself to just try! It’s not about taking the risk, giving up control or coming up sort, it’s about taking yourself out of your comfort zone to get to your most desired goal.

Like with yoga, a year ago I could barely hold a plank for 5 breathes without being to-the-bone sore the next morning; cut to me today trying Baby Grasshopper for second time with ease upon the many new pose I’ve took a risk on learning all by just trying.

Life is scary, unsure and sometimes chaotic but what I’m learning over these last 10 years that it’s best to risk comfort than your happiness. Many of us aren’t living up to our full potential because chasing control is more important than living for fulfillment.

We don’t try because of what onlookers will think/say if we fall, or because we proclaimed one thing and decided to go for something else and don’t want to deal with “I told you so’s” or people constantly questioning our decisions. We fight ourselves daily to go with what we ought to do rather than what we want to do. The same will we muster up to do the “obtainable” thing we should use that drive to take a risk on whatever will make you genuinely happy. Because if you fail at least you tried and nothing beats a failure but a try.

From TODAY on forward, I’m going to just try. I’m over playing it safe or considering others’ opinions, I just want to be the best me for me.

I encouraging my readers to challenge yourself to try. Don’t just do what you know you can do, go beyond that and do something harder. Who knows you might end up with that firm butt and rock arm abs you keep praying to Skinny-Jesus for.

Now on to learning full Caturaṅga Daṇḍāsana!

“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

Workout, Really? I Got Sh*T to Do?!

18 Aug

Fitness Hero (2)
Am I the only person that feels like a superhero when I can get a full body workout, run or fitness class in at the beginning or end of a busy day?

My downfall to fitness is TIME! Like many of you I have too much crap to do and going to the gym doesn’t seems appeasing to add to my to-do list when I’m instantly exhausted just constructing my daily list.

To achieve the your ideal body most fitness experts and nutritionist/dietitians will tell you its 70% diet and 30% fitness. However, that isn’t the case for me. I’m a vegetarian, I haven’t had a soda or bread since 2006, I workout 3-5x a week and yet I can’t get this midsection together to save my life. Still, when I have work, errands and other romantic/family obligation fitness is the first things cut or neglected when attempting to be superman at everything else in my life. What I have learned is that a fit lifestyle with desired results is 5% off time, 15% diet, 40% scheduling, 15% fitness and 25% commitment.

I’ve done posts about how important schedule is to your diet and workout routine. What I’ve also learned is though working out may seem more daunting than it really is, it actually will contribute to the productivity of your day and will help you to stay fit.

When I schedule my day just right and commit to everything on the schedule If I can get a workout in my day is put into overdrive. I’ve notice I have more energy to do the other tasks, I use my downtime wisely (less likely to take a break), my mind is more clear to focus (no forgetting things or having to redo things), I have motivation to make smarter eating/snack choices, as well as continue to commit to the fitness program.

It’s a ‘thinspiring’ and euphoric felling I get when I’m unconsciously/consistently/successfully staying the course of a fit life. I know how hard it is to fall down the rabbit hole when you’re not getting instantly results, when pressed for time opting for cheaper quick fattening food or putting off workouts to get other things done. But, with proper scheduling and commitment the rest will fall into place and will become second nature producing desired results.

If you’re not feeling energized, motivated or wish today just never happened- WORKOUT. It doesn’t have to be the gym; it could be a swimming, a bike ride, playing with the kids or calisthenics in the living-room.

The Nike slogan “Just Do It”, has a clearer meaning to me as far as fitness! Just like the other things we don’t want to do but have to just getting up and doing it is all it takes.

We all like that felling of completion, it’s empowering. Why not let your completion of a workout or having a successful day of crap-free food be your strength for future success, in all aspects of life?!

#WOOTD: Shirt & Tight: Nike Pro Combat MultiCamo Compression. Shorts: Nike Dri-Fit 5″ Distance Running.

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.

It’s Not Always How You Start But How You Finish The Race.

1 Jul

Eka Pāda Ūrdhva Dhanurāsana
Half the year is in your rear-view and so are your underachieved or abandoned New Year’s Resolutions. Welp, there goes your dreams and aspersions of flat abs, bigger bank account and a better outlook on life…or not?!

You may have been slacking thus far or haven’t quite met that goal weight but there is still time to jiggly your fat ass into shape. Not just your gut but those other pillars in your life; family, romance, fiances and career & spiritual.

Whatever you haven’t done but want to do before the year is out in the efforts of becoming a better you and successfully embarking on a heather lifestyle, there is more than of enough time to quit living your life like a sloth.

The energy you’ve spent putting things off can now go into actually getting it done.

First, stop comparing your failed triumphs to others’ successes, especially if you haven’t a clue to their struggle or course of action. Secondly, stop crying over spilled milk; so what you’re still fat and broke! That doesn’t mean you have to continue on that path- EFFORT is key. Lastly, cut out all the excuses, distracting side affairs and unconducive people. You are the only one living your life therefore you are the only responsible for the happenings that take place in it. You get what you put in but to put in work you have to get up.

Whenever I’m beating myself up about all the things I haven’t finished or procrastinating about, I weight all the dealings I have productively and successfully completed and turn those winnings into fuel to get started on events and ventures to complete as I move fourth in my road to prosperity.

It’s okay to use others as motivation but is destructive to use others to scrutinize yourself. I may not have done everything I’ve planned to do this year but I know I’m a better more successful person than I was last year.

“NO MATTER HOW SLOW YOU GO, YOU ARE STILL LAPPING THE PEOPLE ON THE COUCH.”

Start your race today!

#WOOTD Top; Nike Miler Running Singlet, a day-glow shirt that I don’t get tired of wearing. Compression Tights; Nike Pro Hypercool, I bought these two years ago but hardly wear because they are a bit to bright for yoga class but perfect for night running. Shoes; Nike Free 4.0 Flyknit, for sure my favorite shoe obviously. I wear these to work, around town and yoga.

Skin-tea.

16 Apr

SAMSUNG CSC

Once there was a chic thin supermodel that told me, “nothing taste as good as skinny feels.” Obviously she never tried Organic Dandelion Root Tea – With Hibiscus & Cinnamon by Kiss Me Organic.

I was sent 5 boxes (retails for $19.70 at 20 bags per box) to try because they are to be great for detoxing the kidney & liver. I’m all for detoxing howbeit, water, infused water, juice or tea. Detoxing is great for pushing the restart on your bad eating choices and an efficient way to kick off a new fitness & diet journey.

When liver function is poor your metabolism will be slow causing dry skin and inflammation.

Poor digestion and immune system dysfunction, also connected to poor liver function, results in a build up of toxins which then get excreted through the skin.

A healthy liver helps regulate blood sugar levels for healthy skin. That is one of many reasons I haven’t ever drank alcohol. Not only do I want the prefect waist but I don’t want a crater face to match.

Organic Dandelion Root Tea – With Hibiscus & Cinnamon – USDA Organic – Supports Healthy Digestion – Aids in Liver & Kidney Detoxification with 2 HEAPING GRAMS PER TEA BAG

1. SUPPORTS HEALTHY DIGESTION, KIDNEY HEALTH & LIVER FUNCTION detox the liver and kidneys from toxins that can build up over time. Healthy digestion helps the body to absorb more nutrients and improve physical and cognitive functions.

2. RAW & ORGANIC Raw Dandelion Root is extremely nutrient rich and provides more vital minerals and vitamins to your body when compared to roasted Dandelion Root.

3. VITAMIN RICH Raw Dandelion root is rich in Vitamins A, C, D and B-complex plus Iron, Potassium and Zinc. A diet rich in these nutrients can help treat mood disorders, liver disorders and boost a weakened immune system.

4. HIBISCUS & CINNAMON While enhancing the earthy flavor, and adding a hint of flowery sweetness to every cup; Hibiscus has been shown to help regulate blood pressure and Cinnamon has been shown to regulate blood sugar and reduce bad cholesterol.

I do understand that not all things good for you taste just as savory. I was okay with bitter grassy taste of the tea that I accompanied with honey and lemon juice for added flavor. However, I didn’t get the “flush” I was hoping for that I usually get with other detoxes.

This organic dandelion tea has a poignant rich smell with the help of the cinnamon, a bit bitter but bearable. It was easy on my digestive system, though I didn’t feel a noticeable transformation with this tea as many others, on the other hand, I did enjoy the peace of mind to be able to start a healthy week after seven days of drinking the tea.

The best way to get the absolute most out of your workout or your skincare regime is to make sure you’re always putting the absolute best, clean and healthy foods & drinks in your body.

Ditch the soda, supplement drinks and loaded coffee drinks and clean out your system then, just watch the noticeable change in your waist & face.

Healthy skin comes from within.

“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!

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