Tag Archives: workout tips

“Junk Food Journals:” Entry 18

28 Sep

My 30th B’day is about a month away and in three days I will be putting my diet and workout routine into overdrive as I enter the next decade of my life stronger, faster, better and of course thinner!

My new personal life & fitness goal is to drop dead weight and become more discipline in obtaining the things I want the most by living a succinct and garbage free life.

If my personal thinspo isn’t enough for you to trash your terrible eating habits then check out the latest entry 18 of “Junk Food Journals.”

Chris Newman (1)

Chris Newman (2)

Chris Newman (3)
Hello, my name is Chris Newman (IG: Christophe_Mari). I’m from Washington D.C. and I’m 29 years old. I work at Vida Fitness in Washington D.C. I love to read books, listen to music, write, travel, shop, learn, deejay, play video games, and spend time with my friends and family.

Workout Philosophy: If you have faith as small as a mustard seed, you can move mountains.

Meal 1: 8 a.m.
– 10 egg whites.
– 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels.
– 8 oz. orange juice or 1 cup mixed fruit.
Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat.

Meal 2: 11 a.m.
– 8 oz. chicken breast.
– 1 small to medium potato.
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat.

Meal 3: 1 p.m.
– Whey protein shake (2 scoops).
– 6-8 rice cakes.
Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat.

Meal 4 (postworkout): 3 p.m.
– 8 oz. turkey breast.
– 2-3 cups cooked pasta or white rice.
– 1 whole-grain roll.
Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat.

Meal 5: 6 p.m.
– 8 oz. ground beef (95% lean).
– 1 slice low-fat cheese.
– 2 slices whole-grain bread.
– 1 piece fruit.
Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat.

Meal 6: 9 p.m.
– Whey protein shake (2 scoops).
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat.

Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat.

Cheat Day: 2 turkey sandwiches on wheat bread with mayonnaise orange juice and a cup of yogurt. 2 slices of chicken and veggie pizza with water.

Diet Trick: Drinking lots of water. At least 8 glasses a day to burn fat.

Problem Area: My abs are my hardest area to keep toned. I work on them everyday performing leg lifts and butterfly kicks.

Key to Discipline: Seeing the progress I want in my mind and setting a specific time to workout everyday. I also take selfies after every work out to inspire myself and others.

Workout Routine: Monday – Chest Tuesday – Shoulders Wednesday – Abs Thursday – Rest Fri – Legs Sat – Cardio and Biceps.

Christian Carter (1)

Christian Carter (3)

Christian Carter (4)
My name is Christian Carter (IG: AllOutOfHashtags), 34 year old southern man who has called Manhattan home for the past 10 years. I’m still the same 9 year-old southern boy who preferred day dreaming over dreaming while sleep. I’m funny, loyal and spend my life knee-deep in a downbeat, drinking margaritas and creating art of all kinds.

I started working out as a youngin’ after while watching the movie Aliens with my family my brother proclaimed that I was built just like the lead actress Sigourney Weaver. They’re jokes still play in my head every time I think I don’t have another set/rep in me. “Come through Sigourney”.

Workout Philosophy: Try anything once. Rock Climbing, Spin, hell… Climb a tree.

Breakfast: a Smoothie or Fresh Juice.

Lunch: Any and all things Mexican.

Dinner: Mexican or Sushi and a Margarita.

Cheat Day: I eat what I want and workout hard. Indulging in food you love isn’t cheating on the quest to a better you, it’s simply you enjoying your life.

Diet Trick: don’t know if I believe in the idea of tricks. What I will say is a varied diet is important. Most people eat a variation of 10 meals their entire life. This causes them to lose out on many important vitamins, minerals and fats.

Problem Area: Ive learned to not fight the God given structure and shape of my body. Always editing but I’m no longer giving it to the idea that any of it is a PROBLEM.

Key to Discipline: A healthy addiction to growth and change.

Workout Routine: Do something physical a every day.

Anthony Black (1)

Anthony Black (2)

Anthony Black (3)
I’m Anthony Black (IG: MRBLACKTALKS) 28 years old from St. Petersburg/Tampa Florida your typical serial monogamist who loves romance, Carrie Bradshaw, sarcasm, barbells, and Beyoncé. I work in sales in the multifamily property management industry in the sunshine state. Obsessive amounts of gym time & blogging keep me out of club and off xanax. Basically, I want to be hot forever.

Workout Philosophy: I’m a strong believer in my favorite hashtag, #TrophyHusbandGoals. It’s not about being idolized. To me, it’s all about being confident, feeling sexy, and knowing that I’m worthy of being placed on a mantle piece.

Breakfast: Since I workout in the mornings before work, I usually have a vegan protein shake, (pea protein, brown rice protein, & hemp protein mix), an egg & turkey sausage.

Lunch: Grilled chicken salad with a banana or Quaker protein banana nut oatmeal.

Dinner: I have extremely limited patience and cooking skills so talapia, broccoli, & a glass of white wine is my go to dinner choice.

Cheat Day:This only happens when I’m drunk and it’s 2am, but my favorite cheat meal has to be a Taco bell, chicken quesarito–no siracha with a side of sour cream. In Jesus’ name.

Diet Trick: Apple cider vinegar helps with digestion & works as an appetite suppressant. I’ve also used those waist trainer-esque, belly wraps while working out. I’m no Kim Kardashian but I do think it made a difference with my mini muffin tops.

Problem Area: My stomach. Believe it or not, I can bloat like a house. One meal could be the difference between me having a six pack or a two pack.

Key to Discipline: I usually shame myself and feed my inner narcissist by following ridiculously hot people on instagram. That usually gives me the superficial motivation I need to get off my ass.

Workout Routine: I do a five day schedule. A chest day, leg day, back & shoulders, leg day #2, and biceps/triceps.

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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!?

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.

Mid-Month Thinspo.

15 Jun

prasarita padottanasana c

75 minute hot Asana yoga class completed, 2 hour 12 mile run finished and 30 minutes arms & abs calisthenics crushed! 2244 calories burned later… I’m hungry and sore but I look great! We’re halfway through the month of June, have you accomplished anything or dragging your lard ass till the 31st?

Today is officially the first day of rest of your forever delayed life. What I love about the mid-months are that they give me a chance to check in to see where I am in achieving my goals and to readjust whatever isn’t working.

Whether I’m behind or right on target, the mid-month checks and balances give me the thinpsiration to press on to the finish line or simply get my firm ass in gear ( I know you see it).

For example, in my yoga practice I want to be able to go into full Prasarita Padottanasana c (Wide Legged Forward Bend C) by Friday. I am able to add that to this month’s list of goals because I’m already at the mile goal, bill goal and posts goal! I order to keep momentum I can’t rest on my laurels.

There is only one way to get to where you desire to be; try! Need some thinspo to getting over the mid-month hump???

Sorry Crap You Should Stop Doing Right Now!

  1. Putting off things for tomorrow what you can do today.
  2. Hanging out with people without goals.
  3. Going to bed without a game plan for the next day.
  4. Not saying NO.
  5. Following someone else’s path you have not real idea of their course.
  6. Resisting the urge to push yourself.
  7. Refusing to ask for help.
  8. Not doing your research.
  9. Cheating!
  10. Looking at how hard something is before starting.
  11. Waiting for opportunities but create them.
  12. Being selfish.
  13. Immersing yourself so deep into other you forget your focus.

#WOOTD: Top; Nike Miler Running Singlet, I run outdoors do day-glow is a must to staying alive! Compression Shorts; Nike Pro 6 Hypercool Compression, the side vents are everything and they make butt look stellar. Shoes; Nike Free 4.0 Flyknit, if you don’t own a pair of these you don’t know what comfort is, they are great for running and outdoor yoga for balance.

Strive not Deprive

8 Jun

Adho Mukha Vrksasana
#WOOTD: Top; Nike Miler “RUN” Running Singlet, I needed a white top to match all my off-color bottoms plus it makes my skin look great. Tight; Nike Pro Hypercool Compression Woodland, compression have been my absolute fave to wear under my shorts to keep from chaffing and giggling. Shoes; Nike Solarsoft Moccasin, they are NOT running shoes but very good for outdoor yoga and a nice foot massage as you walk.

My Monday has been shot to crap… keep me away from food.

I’ve been thinpsired by the recent influx of social media posts from people beginning and finished challenges (Marathons, starting business, finishing school and giving up bad habits). Six months into the year I haven’t committed to a hard enough challenge yet.

The need for me to constantly challenge myself is because I am afraid of ruts or feeling like I’m not making the most of my talents, time or opportunity.

I believe you only know what you’re capable of if you’re willing to test and push yourself. When life happens good or bad you have no choice but to push yourself, but when it’s involuntary all the power resides in you.

Building yourself mentally, spiritually and physically is a lot like a training for a big game. Personal trainers and athletes push themselves to the max daily completely voluntary, because thorough the pain, discomfort, sacrifice and sweat their goal is on the other side.

Challenges give you purpose. I don’t like the idea of “killing time” or waiting for my big break, I must be active and prepared in creating my own destiny.

A challenge could be anything from working out everyday for five days or saving for a trip to an exotic location or simply committing to have a productive work day all week.

The idea of challenging yourself should derive deep in your mind and soul a wanting to be a better you.

Taking the easy route will sometimes get you to the finish line but it wont have you prepared for the reward.

What I’m getting at is… sometimes you have to test your dedication to see if you are as prepared/appreciative as you think you are for the success you desire.

Someone Tell Fat I Have Office Hours.

7 Jun

Side Crow, aka Parsva Bakasana (3)

There’s something saudade about taking a pit stop during your 7 miles Sunday run (that you only allotted an hour to complete) because you found the perfect log to prop your cell phone up against.

After snapping this pic of my Side Crow, aka Parsva Bakasana I realized how much time management is important not only to being successful and productive but being fit as well.

I’ll be the first to admit that upon being a skillful multitask-er I am horrible with managing my time.

With getting fit and staying in-shape dauntingly being a part-time job we have to learn and commit to making time for the things we want most. In order to have an exciting social life, fruitful work life and being present for family, lovers and friends we have to take our lives by the belt strap.

Creating transparency and accountability creates success. Learning how to create a schedule and stick to it will definitely help you generate discipline getting the results you seek.

I first hand know how hard it is to stick to a schedule, as well as I hate putting time and effort into things without only to upset at the mirror, my closet and scale.

If you haven’t figured out why you can’t stick to a diet, fitness program or build the body you spend so much money on creating maybe it’s time for a schedule. A schedule give you a piece of mind, give you a finish-line and will help your rise earlier.

How To Create, Stick To And Benefit From A Schedule.

  1. Start by challenging yourself to create and stick to your schedule for five days straight.
  2. Albeit, an app (Google Keep is my favorite), organizer or Post-it note you need to invest in a tool that can always be with you and you’re willing to keeping up with physically.
  3. Jot/type all the things you need to get done that day from work assignment/events, personal errands to life happenings and of course your trips to the gym.
  4. Organize them in level of importance; what you can do now, delegate to someone else and do at a later date.
  5. Give them start and finished time.
  6. For your workout create a sub-detailed bullet point list of the target areas, routines, machines, classes and time you want to accomplish in the gym (or where ever you chose to workout).
  7. Check off things as they are completed.
  8. Add variety to your schedule. For instance, running for cardio can be every other day, a few yoga classes a week can breakup strength training and change your workout location from indoor to outdoor.
  9. Make every activity count! Turn social events into energy exerting activities i.e. invite friends to rock climbing, jet skiing, tennis, hiking or beginner boxing classes.
  10. Use your down time wisely. That block of time your have noting to do can be a nap for energy to complete the rest of the day or get that workout in early.
  11. Make sure you put *pack you gym bag* on the list, so you don’t have to waste time coming home to change.
  12. At the end of every night reevaluate the list, make the next day’s list and whatever you didn’t get done add it to tomorrow’s list.

Trust me, I know how hard it is to mentally stick to a list, calendar or schedule but I also know how beneficial and gratifying it can be when I’ve managed to get a good workout in before, after or in-between a hectic day.

Life is unmanageable as it is, but control the things you can to get to the place you want to be. I’ve noticed from all of the fit people I admire is that the manage their time wisely. You can have everything you want as long as you exhaust all your resources in doing so. A schedule will help with focus and self-will.

#WOOTD (Workout Outfit of The Day): Running tight are from Nike, has multi pockets for keys, phone and tissues. The shirt is also from Nike’s running collection, the color is loud for outdoor running (you can’t see but the stitching and pattern blocking give your chest and waist they visual confidence boost for a hard workout) and my Nike Knit 4.0 has undoubted became my favorite running shoe. Its like running in bare feet but with support. They fit like socks and form to my feet and ground.

“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.

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