Monthly Archives: January 2018

Start where you can start

Start where you can start, stop trying to run a marathon in 1 day. It’s ok to do 1 mile today, or 1/4 of a mile to day because that’s a better version of you then yesterday. You’re about to start this new goal of working out and being healthier. Ok so commit where you can commit. Maybe thats just lifting weights 1 day a week, or 1 time every 2 weeks. Well commit to that, don’t try to go all out and do 3-5 days a week. If all you can truly commit to is 1 day or if this is a new thing for you then just do 1 day a week or 1 day every 14 days. Why? Because it’s not about other people’s goals and how they reached them. So what if she lost 100 lbs in 10 months and worked out 5 days a week and cheated on her meals 1 day a week. That’s not your journey and that’s not the 1 blue print for success. It is a blue print for success but it’s not the only one. Maybe yours is working out 1 day a week for 4 weeks, then for the next month its working out 2 days a week. And then month 3 its working out 3 days a week and eating right half of the week. And if it takes you 3 years to lose 100 lbs, then you still loss 100 lbs. You still reached your goals. Wether you like it or not the time will pass but its what you do in that time. Take it one step at a time, go at your pace and you’ll be there at your goals.

Can I drink coffee and lose weight?

Yes you can. You can drink coffee and lose weight. Coffee without dairy creamer and sugar is a weight loss stimulant because of its caffeine dosage inside of it. Caffeine as you know speeds up the heart rate so that you can burn more calories at rest and during workout. As well as have more energy during your workouts. So the main take away is to cream coffee with almond milk or cashew milk and sweeten it with stevia or splenda or equal. So feel free to drink a cup or 2 of coffee a day!

The key is the next best thing you can eat

The key to weight loss is the next best thing you can eat. So you messed up for breakfast this morning and had a sausage mcgriddle, with hash browns and orange juice from Mc Donalds this morning. Instead of letting that meal dictate your day, find out what’s the next best thing you can eat for your snack in 2 hours. Maybe its a cup of carrots, or almonds, or a piece of chicken. Eat that and move from there to lunch and have your next best meal.

1 food to avoid to loose weight fast

Diets can be a hassle, and nutritional advice can be complicated and confusing. So I am going to tell you a secret. One thing to avoid to for sure loose weight. That is bread. If food is being catered or you’re at an event wheres there is only sandwiches, always take the bread off and eat everything else. If you took bread out of your daily eating, you would loose weight and you would loose it fast!

Happy MLK Day

One of my favorite quotes from Dr. King reads “if you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward” As you pursue your fitness goals this year, don’t get lost in the “I don’t have the time or energy” even if you have 5 minutes, it’s better then nothing. Keep moving forward!

3 keys to getting sexy abs

Apply these 3 things and you’ll have the abs you want, in order of importance below:

1. Eat low glycemic foods, high in nutrients every day. Eat a lot of meat or any form of protein (poultry, turkey, pork, steak, fish, tofu, vegan shakes) Eat a lot of vegetables (any vegetable you want) Eat complex carbs in moderation (brown rice, beans, oatmeal) eat these things 1/2-1 cup per serving. Outside of these foods, stay away

2. Lift heavy weights (aim for 70-80% of your one max rep) we want to put on as much lean muscle as possible

3. Perform top 5 ab workout weekly (full boss crunches, captions chair, leg raises, bicycle crunches, plank)

When in doubt, salad it out

When you’re at a restaurant, and you come to a state of confusion on what to order. Always look for a salad. Yes I know the dressings can be high in fat, and croutons do nothing but add insulin rushes. If you exchange the dressings and take off the croutons you’ll be eating a healthy meal, and add extra protein wether its meat or tofu. Now if you get a caesar (which is what I normally get) even though the dressing is bad (and I order extra dressing) it’s still a good choice because it’s high in fiber. So next time out, are sure to get a salad.

Is fruit good for you?

With so much news swirling around the topic of “good carbs and bad carbs” I want to explore the question, are fruits good or bad for you? The simple answer is they are good for you, because fruits are high in fiber and some are high in water content. There’s however a few fruits you want to stay away from if your goal is to loose the most amount weight possible fast. These are your dry fruits: dates, dried apricots, raisins, and bananas to name a few. You want to stick with your high fibrous fruits with high water content, these are: watermelon, berries, oranges, mangos. These fruits are not only high in fiber which keeps the food particles moving through the chain but also High in water which dilutes the sugar content in fruits.

What creates motivation to go workout?

Your thoughts do. Do you find it tough to go to the gym after a long day at work? Or when it’s cold outside and all you want to do is stay in? Then you must work on your thoughts. Begin to visualize your workout that day, put in your mind what your workout will look like, what it will consist of, eventually you’ll work up a workout.