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You can NOT outwork a bad diet. It’s just not going to happen. Like ever. Okay? • Working out is awesome (duh), but if your reason for exercising is to “eat what you want” you’re going to be pissed that you’ve been sore/getting up early/taking time away from family for your weight to stay the same or maybe even go up a little. • Weight loss starts and ends in the kitchen y’all. When paired with exercise it can and will provide incredible results. But — if your goal is to lose weight and you only want to focus on one thing, nutrition or exercise, choose nutrition. • I love donuts btw. So don’t think I’m demonizing them, it was just my example to show how many calories you can burn on the assault bike in 30 seconds (20-40) versus how many you can eat in those same 30 seconds. I don’t know about you but i can put down at least 3 in that time frame sooooo id be on the bike for life if i was going to try and outwork them. 😉❤️

You can NOT outwork a bad diet. It’s just not going to happen. Like ever. Okay?

Working out is awesome (duh), but if your reason for exercising is to “eat what you want” you’re going to be pissed that you’ve been sore/getting up early/taking time away from family for your weight to stay the same or maybe even go up a little.

Weight loss starts and ends in the kitchen y’all. When paired with exercise it can and will provide incredible results. But — if your goal is to lose weight and you only want to focus on one thing, nutrition or exercise, choose nutrition.

I love donuts btw. So don’t think I’m demonizing them, it was just my example to show how many calories you can burn on the assault bike in 30 seconds (20-40) versus how many you can eat in those same 30 seconds. I don’t know about you but i can put down at least 3 in that time frame sooooo id be on the bike for life if i was going to try and outwork them. 😉❤️

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Telling folks to stock up on fruits and veggies and to move more won’t make me rich but it will damn sure get better results than these miracle “biohacking” supplements that are EVERYWHERE! • Want to know the biohack that has worked on tens of millions of people for fat loss? Eat Less. Move More. Drink Water. Laugh, a lot. • That’s it. If you’re looking to give money away and were planning on joining someone’s team — feel free to DM me for my PayPal! 😂😂😂

Telling folks to stock up on fruits and veggies and to move more won’t make me rich but it will damn sure get better results than these miracle “biohacking” supplements that are EVERYWHERE!

Want to know the biohack that has worked on tens of millions of people for fat loss? Eat Less. Move More. Drink Water. Laugh, a lot.

That’s it. If you’re looking to give money away and were planning on joining someone’s team — feel free to DM me for my PayPal! 😂😂😂

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Planning: The Key to Faster Fat Loss

If you’re like me, things just seem to flow better when you have a plan. Yeah, I know, sometimes not planning anything and going with the flow can be just as fun and less stressful but hear me out. The key that can, without a doubt, make or break your...

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The BEST Strategy For Fat Loss

If January 1st is the date you choose to start working on your goals, cool. If you’re ready to start now or aren’t starting until February, that’s cool too. I totally understand that the start of the year is a common time to start, I just want you to realize that you...

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Super important post from @caloriedetails. Liquid calories can make or break your calories for the day. Be mindful of your drink choices 🙂 #repost
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HOW TO SAVE CALORIES IN THE MORNING ☕️☕️
Credit @lizhwangbo✨
If there is anything that’s perfect on a winter day or after a stressful morning, its coffee. But what if I told you, you could save calories in the morning by opting for a no calorie version? Let’s take a look 🙂🔽🔽🔽

🔸 CAFE AMERICANO: –

20 calories (10cal from almond milk, 2g protein, 4g carbs, 0.3g fat, 1.7g sugar from milk) –

Americanos are perfect for people who love the taste of coffee (so pretty much like everyone). 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️ All it contains is a few espresso shots topped with a light layer of hot water so the top becomes layered with some crema. It’s a deep, rich flavored beverage. It also holds a whopping 225 mgs of caffeine. 😍 TIP: Grab stevia (avail. At all starbucks) and put a dash of cinnamon in your coffee to fire up your metabolism & instead of adding your usual 2% milk, opt for almond milk for less bloat and calorie savings!-

🔸 VANILLA LATTE:

200 calories(9g protein, 29g carbs, 5g fat, 27g sugar)

Lattes being one of the most popular items on Starbucks menu, it comes with a hefty bunch of calories as well. It’s a blend of espresso, sugar, heavy milk and sweetened vanilla syrup. TIP: you can substitute the milk with several different options; such as coconut milk and almond milk. If you are trying to stick with your diet you can request sugar-free vanilla syrup and skim or nonfat milk. –

🔺Caffeine is bitter which is why we tend to sweeten it up with milk, sugar, or syrups. Try swapping with the above lower calorie options! 🙋🏻‍♀️ What do you guys like to order from Starbucks? 🧐

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@macroscoach nailed it with this one. Unless you’re about to hit the stage for a show meal timing doesn’t matter. Calorie/Macro Targets > Timing Myths. #repost #Repost
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💥Meal Timing Weight Loss or Weight Gain💥
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When talking Weight Loss or weight gain. It’s strictly about calories in versus calories out. Either you are eating in a Deficit or a Surplus. Now depending on particular goals such as body fat % or sports performance related meal timing (food choices etc) maybe more optimal. But for General weight loss or weight gain. Eat when you want based on lifestyle, schedule.
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@MACROSCOACH
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4250148/
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#weightloss #weightgain #mealtiming #macros #nutrition #diet #flexibledieting #reversedieting #macrotracking #countingmacros #calories #onlinecoach

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💥The Quaddamn Chipper💥

Sometimes you just need a little chipper in your life. You can tackle this lift by using light weight and less time or if you’re wanting more strength out of it up the weight and take a little more time (not too much tho). The quad pulp will be real, I promise you that.

You must complete all of the reps for each exercise before moving to the next. Split Squats, Single Leg Bridges and Pot Stirrers are meant to be done that amount of reps per side!

If you tag a friend it means they HAVE to do this with you otherwise they don’t get any Christmas gifts. 🎅🤶❤️

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💥Common Gym Terms: Dat BroScience💥
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We all know a bro who got his degree from the bodybuilding.com forums. Don’t get me wrong, there are some smart cats on there, smarter than me I’m sure. But, most of them read something on the internet once and now sing that “science” at the top of their lungs during a gym session.
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You Mirin’ Bro? = When a bro thinks someone is looking at them because they’ve gotten bigger. Nah, man. Everyone is just checking to make sure you’re okay. All that screaming and stomping of feet during your warmup from curls had us worried.
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Hittin These Boulders = Not near as bad of a bro term, but when you hear boulders when referring to exercise they’re talking about shoulders.
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I got the DOMS = Just another way to say you’re sore. In all seriousness though DOMS is when you get sore 2-3 days after a lift rather than one.
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If the Bar Aint Bending You’re Just Pretending = When the guy at the gym who more than likely doesn’t have a body 95% of people in the gym would want preaches that you should lift heavy no matter the form.
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You Need at Least 2-3g/lb in Protein = This is the guy who knows nothing about nutrition. Nah, just nah.
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Anabolic Window = This is the magical window of gainz that closes forever 30min after you finish your last rep. For real though if you hit your daiy cals and protein goal the window its 24 hours wide.
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Iron Maiden = Some bros call chicks who lift heavy this. I’ve only heard it in person a few times but you never know. Lollol
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Lookin’ Vascular Bro = When someone notices your veins. Things do get serious when you have a bicep vein though.
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I hope you’ve liked the Common Gym Term Series, check out the previous posts and save em for future reference. Comment below with the BroScience term you hear the most! ❤️

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I’ve had this conversation a lot this past couple of weeks with clients so this is a timely post from the homie @cartergood #Repost
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📍HOW TO EAT OUT & NOT BLOW YOUR DIET 📍

One of the “rules” I have with myself and clients is that nutrition should never-EVER take away from living life and spending time with others.

You see, a lot of the time, folks get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events.

And sure, that gives them more control, but it’s no way to live life…

Trust me. I’ve been there. I would purposefully bail on friends because I wouldn’t have total control over my food. Yeah. was able to stick to my diet. Whoop-de-doo. For me, that need-for-control thinking is what eventually led me down a path of depression and loneliness later in life AFTER losing weight.

Here’s the good news ✅: you can absolutely enjoy going out to eat while sticking to your diet goals. It just takes a bit of strategic thinking and planning

This graphic illustrates what I call the “Work Backward” Method. It’s the perfect strategy for enjoying your restaurant/party meals WITHOUT blowing your diet in the process.

First, you’ll wanna look up the menu for the restaurant in question and find a meal that sounds good. It doesn’t have to be the “healthiest” item on the menu, but you don’t have to eat like an asshole either…

Get what you want – just be reasonable 😉

Next, you’ll wanna find the nutrition info for your meal. If they provide it, you’re good to go. If not, find a similar meal from a popular restaurant that does have nutrition info.

Now comes the most important part…

Knowing how many calories your meal will be, adjust your OTHER meals to fit your daily calorie/macro goals. That way, at the end of the day, you’re still on target 🎯👌

Finally, realize that you won’t be perfect, and that’s 100% okay! It’s impossible to be perfect, and trying to do so will just stress you out. Focus on consistently doing your best, and I promise you’ll have a MUCH more enjoyable (and ultimately success) weight loss journey.

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💥Common Gym Terms: Workout Acronyms💥
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So these posts may not be the sexiest things to talk about in the world, but, the amount of DMs and emails I’ve gotten from this series saying how it helped them is unreal. Save these posts, I promise they will come in handy.
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I’m sure some of the terms are familiar while others may not be.
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Something to note: there is no standardized list for fitness terms and exercises, hence why the same exercise is called 5 different things by 5 different people. These terms are what I use for myself and my clients.
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If you have any other terms you want to see done here please let me know in the comments — Don’t forget to SAVE this post for future reference 🙂
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ILY bye ❤️

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I posted this not too long ago but as the new year approaches and everyone looks to shed their winter coach this can be super useful!
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💥Volume Up ⬆️, Calories Down ⬇️💥
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This post is all about food volume and how to get more out of your food to keep you fuller longer. Dieting for fat loss can be hard, y’all. It gets especially tricky if you’re eating foods that don’t have much bang for your buck. For instance you can dang near use your daily calorie allowance on one fast food meal but could eat strawberries until your face turns red and probably consume 1/4 of the cals that were in the fast food.
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There have been tons of posts like this that I’ve seen, but I’ve had people ask me to do one so here we are. Minus the tofu, all of these are staples in my diet. No, I don’t have anything against tofu soooo don’t call the vegan police please. Some you may know, others maybe not. It’s not an all inclusive list because I can obviously can only fit so much into one graphic so if you have some you like post them in the comments, or ask me for more and I’ll list them for you!
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Just to get a clearer picture of what I’m trying to say with this, if you add up the serving of each of the foods I listed and you ate them all at one sitting you’d only have 655 calories total. Thats a LOT of food for so few calories. For reference, 6tbsp of peanut butter would be around that much. I do 💙PB tho.
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Hopefully this gave you some ideas you’re able to add to your diet to help you stay fuller longer. Save this post for future reference and tag a friend who could benefit from it too! ❤️

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🔨5 Plateau Busting Methods 🔨
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1.Mindset Matters- What is your mindset about the gym and your progress? What is your mindset when you’re walking into the gym? Is negative self-talk piling on to the fact you are already frustrated about lack of progress? What you believe and think about your situation directly correlates with what happens when it’s put into practice. It all starts between your ears. If you believe it, it’s going to affect your training.

2.Switch it up- It’s easy to fall into the trap of doing the same program over and over. There are a couple of reasons for this; you are familiar with it and it keeps you inside your comfort zone or you’re not sure how to create a new program or where to look for one that works for you. It’s always fun to start a new program and try different things. There may be a lot of good things going for the program you’ve been using for the last year, but, adaptations and strength gains only happen for so long when using the same stimulus.

3.Take some time off- Taking some time off will do a lot more good than it will bad for your body and mind. Long term lack of motivation and discouragement will lead to a possibility of quitting all together because you may be thinking “working out just doesn’t work for me anymore”. The week off doesn’t sound near as bad now does it?
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4.Keep a workout log- Almost nothing impedes progress more than aimlessly wandering around the gym with no plan. This can lead to a lack of intensity and loss of focus. Whether you start a new program or stick with the old one, having that program written down and available is key. You can use it to take notes on the amount of weight lifted, how you felt that day or if a previous weight that was tough or not doable you hit with ease can go a long way towards your success.
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5.Put in a De-Load/Un-Load Week- If you have issues with taking time off from the gym, try a week of lighter weights/or cut the volume of your training in half or more. Schedule “active rest”. Maybe you don’t hit the gym but you go for a trail run, play some pickup ball (insert sport here), take a swim, get a massage or self-massage with a foam roller or lacrosse ball etc.

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Friday night fire from @syattfitness #repost
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💥PROTEIN SHAKE FOR FAT LOSS AND MASS GAIN💥

🦄Before the Death Eater attacks begin allow me to begin by saying there is no food that is inherently “off limits” when you’re trying to lose fat. Regardless of your goal, you can absolutely 100% have everything on either side of the page.

☕️The reason I separated it like this is for simple ease of use and understanding. The left side (fat loss) is foods that tend to be lower calorie, higher protein, and very filling so you can eat more without blowing past your calories for the day. Whereas the foods on the right (mass gain) tend to higher calorie and less filling so, if you’re having trouble meeting your calorie goals this will make it much easier.

🦄Some quick notes for fat loss shakes:

❄️Ice cubes are magical chunks of frozen patronuses and if you want to make a thick, filling smoothie even thicker and more filling…add more ice.

🍓Strawberries are only 150 calories for an entire POUND and they make your smoothie taste like sexy time.

🥜If you want the taste of peanut butter without the calories, PB2 is 100% your best alternative.

🍫There are these things called “fudgsicles” and they’re basically chocolate popsicles that are only 40 calories a piece and also taste like sexy time. Put 1 or 12 of these in your shake and hnggggggg.

🦄And some quick notes for mass gain shakes:

🍼Whole milk is absolutely the way to go. Or, if you don’t like milk, make it with orange juice. Either way, they’ll make your shake insanely high in calories and magically delicious.

🍌Bananas and mangoes and dates and avocado are all wicked healthy. But also very high calorie. So if you want fruit but are having trouble getting your cals in, stick to these.

🥜 If you are struggling to gain weight and you aren’t putting peanut butter on literally everything you eat…wtf is wrong with you? Step your game up.

☕️Ok that is all. Let us all prepare for tthe Death Eater attack’s in the comments from Crab and Goyle who didn’t take the time to read the caption. Love you!

#proteinshake #shake #smoothie #smoothiebowl #proteinsmoothie #fatlossfood #weightlossfood #fruitsmoothie

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💥Common Gym Terms: Nutrition Stuff💥
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Ok so I am using the word “terms” loosely in this post but it is definitely filled with FAQs. If I missed anything be sure to let me know below and ill knock out a graphic for it quick!
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Most of these are self explanatory and are meant to help you make sense of posts that contain these terms, oh and yes the calories count even if you don’t write them down.
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Tag a friend in the comments if this post could help them out! Have a great weekend y’all. ❤️

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💥Common Gym Terms: Rep Tempo💥
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Tempo is one of the best tools you can use to completely change your lifts. It can be the best plan in the world but if you don’t know how to use it, it doesn’t matter much now does it? I want you to have this down so you can change up your lifts regularly WITHOUT having to overhaul your entire program or try to squat on a stability ball or something (don’t do that btw).
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3 Digit Tempo
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Easiest to use and remember. Gets the job done.
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First number is the Eccentric (lowering) portion
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Second Number is the pause at the midpoint of the lift (bottom of bench or top of row)
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Third Number is the concentric (lifting) portion
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4 Digit Tempo
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More specific, but just adds something else to remember. I even forget the order of it sometimes. Smh. 🤦‍♂️
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First number is the Eccentric (lowering) portion
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Second Number is the pause at the midpoint of the lift (bottom of bench or top of row)
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Third Number is the concentric (lifting) portion
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Fourth Number is the pause at the end of a rep (top of bench, bottom of row)
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The common questions piece explains it pretty well (I think) but if you still have questions obv let me know. Use different tempos to your advantage, you can illicit different training effects using the same exercises just by changing those little numbers. If you don’t want to use the numbers at all, I like to lower the weight slowly (3-5sec), no pause or slight pause at bottom and explode up moving the weight as fast as possible (safely of course).
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Comment below with your favorite tempo or leave any questions you may have. 🙂

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Just finished this little gem from @petersoonfit. Give it a try! 😈
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🚴‍♂️CARDIO FIX – CORE SYNERGY❤️
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🤔If you fancy building more core strength and stamina, whilst getting your cardio fix, then this is the workout for you.
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🤓For the Renegade Rows focus on keeping your hips square and body stable throughout.
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👨‍🔧When performing the Toe Touches you can use a med ball, dumbbell or just your hands depending on what equipment you have available and ability level.
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🤭The Hindu Push-ups are no joke so if you find them too challenging, do them at an incline with an emphasis on stretching out your abs at the end of the movement.
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🧐That dynamic stretch is one major reason the Hindu Push-Ups are in there.
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🤗Tag a friend to do this Core Synergy together.
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#renegaderows #cardiofix #exerciseguide
#cardio #cardiofit #cardioworkout
#cardioworkouts #exerciseright #exerciseroutine
#exercisegoals #fatlossnotweightloss #falosshelp
#flexibledieters #losingfat #losingweight
#highintensity #highintensityintervaltraining
#liftweightsfaster
#losinginches #losingpounds #losingweightishard
#metabolic #nopainnogain💪 #nopainnogainz
#weightlift #trainsmarter #weightlossgoal #weightlossexpert

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💥Common Gym Terms: Training Types💥
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I want to do a series of posts that explain common (to me) gym terms. Some you may know, some you may not. I take for granted what I know about the fitness/nutrition space and subconsciously expect you all to know the same. My bad, y’all.
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Hypertrophy
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It’s safe to say that *most* general population (non athletes/non specialty) gym goers train in the zone the majority of the time. Hypertrophy is all about maximizing muscle size. Strength will come, but it is not a priority.
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Metabolic training could have had a bullet of its own, but in my experience most train on the higher end of hypertrophy rep ranges at a faster pace to achieve the “cardio” effect.
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Sets/Reps will all change depending on your training age (how long you’ve been working out). For rest a general guideline of 30-90sec is the typical rest time.
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Power
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Training for power is all about trying to maximize your the speed at which you move the weight. Power training is great for increasing speed (while moving weight) and explosiveness.
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Sets/Reps will all change depending on your training age (how long you’ve been working out). Another caveat to power training would be if you’re wanting to move *heavy* weight fast to get stronger and increase speed. Move light to moderate weight fast for more weighted endurance speed training. For rest a general guideline of 2-5min depending on training goal is the typical rest time.
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Max Strength
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Max Strength training is exactly what you’d think it would be. The entire goal is to get as strong as you possibly can, while training safely of course.
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Sets/Reps will all change depending on your training age (how long you’ve been working out) this is especially true in this type of training. An example of what I mean would be that Max Strength for a novice/intermediate lifter may mean sets of 6-10 reps but Max Strength for an advanced lifter means working with sets of <5 normally for heavy heavy singles. For rest a general guideline of 2-5min is the typical rest time. 🌷 I hope this post helps ya out, if it doesn’t please comment below with what I could explain better or any other topics you want me to do! 😘

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I’m Not Going to Lie to You

It’s very easy to walk into a gym and think that the “fittest” people in there are the most dedicated. That they are the only ones working hard. That they are the only ones serious about their diet. But I’m here to tell you that couldn’t be further from the truth. I’d...

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Love this from my man @josiahfitness #repost
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🍓🥑🍇🥦 (Swipe for the video) 🍉🍏🥒

How to Eat More Veggies and Fruit!!

As I embark on an 8 week plan to lean down and get healthier – the focus on fruits and veggies will be very important. Here’s a few tips to make them a permanent part of your daily life

🍓Make Them Convenient🍓

Having fruits and veggies on hand that are easy to prepare and ready to go make things much easier when trying to include them in your diet

🍏Start Each Day With a Serving of Fruits or Veggies🥦

Getting a big dose to kick off the day helps versus trying to fit them in later when you might forget or have less time

😜Learn How to Cook Them😎

I’m not a 5 Star Chef but a quick YouTube search can give you a few basic and easy ways to make veggies taste better without a bunch of calories

What are your favorite fruits and veggies to include in your diet ? Let me know !

#veggiesofig #fruitporn #diet #true8 #truetransformation #trueshred #wakeandlift #fitmanproject #healthy #fitness #eating #fruits #veggies

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Love this post from @susanniebergallfitness. Don’t make it harder than it needs to be 🙂 #repost
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💥FITNESS SIMPLIFIED💥

🐿The word Fitness gets bantied about a lot, What you should do , what will work best, what is the worst thing you could do and on and on. It means something different to everyone. It can be really confusing – especially if you are just starting out on your own fitness journey and your goal is to improve your health, look, feel, and move better, but you don’t know where to start

🦄I have a different take. I think the formula for fitness is actually quite simple.

✅Start by moving. Maybe that is a walk. Maybe that is a light run/walk. Maybe that is going to a class at the local Y. Just start moving.

✅If you want to get strong, try lifting weights. Don’t know where to start? There is plenty of help out there. I even have a free 5 day Start Your Strength program (link in bio). Or you could hire a trainer at your gym to show you around and get you started on a program that is appropriate for you.

✅Start looking at your nutrition. A great place to start is having protein and veggies at every meal. You can get more specific later if you want, but for now, just start with protein and veggies each time you eat. That alone can bring on a lot of changes.

✅Be consistent with your efforts. You do not have to be perfect. In fact, you can count on life throwing you some curve balls, and that’s ok. You will just hop right back and keep going. –
✅Be Patient – If you want to lose fat, get stronger, or just move and feel better (or all of the above), then be patient with the process. In the age of instant gratification, patience can be hard to come by, but I promise you, if you keep going and not give up, and trust the process, you will get to where you want to be.

🤗Have Fun! Because really, life is way too short to not have fun along the way. Find something you love to do. Smile, laugh, and crush it!

🐊Fitness doesn’t have to be complicated. Find what you love to do, and get out there and have some fun! 😊💪🏻💪🏻❤️

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💥What to Do When You Blow Your Diet On the Weekend💥
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You may be thinking to yourself — Ive seen a post like this before, and you’d be 100% correct. Some posts need to be repeated and re purposed over and over again and this is one of them. Its Monday, you may feel like crap from the weekend but guess what? Your goals don’t care about that. It’s time to put your big boy pants on and move on. Unlike some posts you’ve seen, though, I’m not going to tell you to simply forget it, read on to see what I mean. 🐝
What you SHOULDN’T do:
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Quit- anyone can quit, anyone can give up. Buck the trend, realize you’re not perfect and get back on track.
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Blame others- oh, okay.. I get it. Its not your fault. Hell to the nah. Thats not how life works. By that logic, I could blame my speeding ticket from the other day on you — so will you paypal me the monies to pay it please? #kthxbye
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Binge…again- It is never a good idea to binge again after you already binged on the weekend. Life isn’t over but don’t dig yourself a deeper hole than it needs to be. 🐛
 What you SHOULD do:
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Forgive yo’self- first and foremost you have to forgive yourself and forgive yourself like I said earlier. None of us are perfect and thinking otherwise will just make you mad in the long run.
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Own your mistake- this is the part I was talking about where a lot of other posts tell you to forget it. I want you to forget, but I want you to OWN the mistake. Identify what made it happen whether that be a situation or a trigger food and keep that in mind so the situation can be controlled next time.
#Eat a healthy meal- this answer sounds like a broken record and I’m not sorry about it. One healthy meal puts you back on track. Thats all it takes to get back on the road to reaching your goals. Period.
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TAG a friend in the comments who could benefit from this. Do you struggle with the weekends? Let me know below and we will chat about it. 🙂 ❤️❤️❤️

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Love this from the one and only @cartergood. I need this reminder often, too. #repost
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📍LOSING WEIGHT VS. LOSING FAT 📍

Isn’t it interesting how obsessed we get with losing weight?

Seriously, a LOT of people will start their day happy or sad based entirely on the 3-digit number they see flashing back at them each morning.

But what’s even more interesting than our obsession with losing weight is the fact that “weight loss” isn’t always the most useful marker of progress. You see, there are a buttload of things that influence your daily & weekly body weight…

🍕 A higher/lower salt intake than normal
😷 Food Intolerances
💁 Where you’re at on your cycle
💦 Hydration Levels
💩 You need to take a poo poo
🥘 Food content still in your belly
🌡 Hormones
💊 Supplements
🏋️‍♀️ DOMS from your heavy workout
The list could go on and on and on…

You know what you don’t see on that list? FAT LOSS ❌

Reason being, fat loss doesn’t happen over the course of a day or even a week (well, it does *technically*, but not in a very noticeable or meaningful way). Instead, fat loss happens over the course of multiple weeks and months 📆

So really, it’s just a matter of understanding that weight loss and fat loss are not synonymous. Once you realize that, you can start taking steps that’ll put the power of the scale back in YOUR hands.

1️⃣ One way is by taking measurements.

Soooooo many things influence your scale weight, which makes it difficult to know if you’re making progress. But if you’re losing inches, even at the same weight, it’s a good sign you’re losing fat!

2️⃣ Another tip is to start analyzing your AVERAGE weight over the course of weeks and months.

How to do it —> take your weight in the morning each day and… “For The Love of God!” [in Chris Farley voice], don’t worry about the number you see daily!

At the end of the week, add ’em all up and divide by seven. That’ll give you your weekly weight average, and over time, you want to see that weekly average trend downward 📉

The Bottom Line ✅: don’t let your daily and weekly fluctuations in body weight discourage you.

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Love this post from my friend @sarahdufflifestyleandfitness! #repost #firepost
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👱🏻‍♀️This week I had a couple of e mails from people asking how on earth they could help increase not only their own vegetable intake but also that of their families.

😁I don’t have kids but I would imagine it must be pretty tough if they don’t like veg & trying to persuade them otherwise. So hopefully this post will help you out.

1️⃣ Play hide & seek – ☘️Carrots, courgettes & mushroom are some of my fav to do this with & honestly trust me when I say you can’t taste them ✏️For me I’m just using them to add some extra volume which is aces on your belly & wallet

2️⃣ Pimp them up -Pick your favourite flavour & add ( don’t be a snore bore go wild & experiment) you won’t need to use a huge amount 🎉 2 of my go to are a curry paste or a reduced calorie pesto ( why wouldn’t you it tastes the same )

3️⃣ Try creating a habit 💪🏻 If you have a total utter aversion pick one vegetable & start to include it tiny amounts. Over time increase your intake before you know it broccoli may will be your best mate – you might even decide to marry it. I’ve had clients who have might not have reached the marriage point yet but they are definitely a lot more tolerant.

4️⃣Boiled isn’t the only way -nothing more miserable than a plate of boiled veg so I beg you don’t do it steam/ stir fry/ roast all far more delicious ways to give your veg the cooking of their life.

👺So if you avoid vegetable do yourself & me a favor & try all of these methods till you find one that makes them edible for you & your family.

🌻Questions pop them below ⬇️⬇️ Feel free to share
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💥Fat Loss Nutrition Hierarchy💥
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Weight loss and nutrition are two subjects that often are made complicated much sooner by individuals than they need to be. I put together this hierarchy of sorts to help you out and to easy your mind if you were wondering where to start. You may have seen something similar before and if you like something about theirs thats different than mine please let me know :).
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1 Total Calories- at the very base of nutrition for fat loss what you need to know is that total calories are whats going to matter most when starting your journey. It’s as simple as this: find maintenance > eat less calories than maintenance > lose weight.
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2 Calories + Protein- Once you mastered counting your calories and have that in check you can add in your daily protein goal. For many of my clients this is where they progress to and stay. Most everyone will be more than fine if they have these two numbers in check. A good protein goal would be to shoot for .8-1g/lb when trying to lose fat.
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3 Calories + Macros- When trying to get very lean it becomes more important to know exactly what kind of calories are going in and out. This means tracking calories (duh) along with protein (also duh) while adding in carbohydrate and fat tracking as well. There is some interesting research on eating for your body type and the macronutrient breakdowns for each that @precisionnutrition put together that I recommend giving a read.
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4 Nutrient Timing- For the average Joe and Weekend Warrior nutrient timing will likely never play much of a factor in your nutrition regimen. However, if you are a high level athlete or a bodybuilding/physique/bikini competitor the timing of your meals can be the difference in coming out flat or being nice and full.
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Start with step 1 and make progressions until you reach your goals. Reassess, set new goals and see where you should go next. Don’t make it more complicated than it needs to be, y’all. TAG a friend who could benefit from this, you know I’ll ❤️ you long time if you do.

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💥Lose Fat Faster With a Coach💥
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Let’s get a few things straight before we dive in here.
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1 I am NOT trying to sell you something or trying to get you to come on as an in person or online client.
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2 Obv the percentages are not going to be set in stone, so, I don’t want anyone out there to say I’m blaspheming because my numbers are wrong.
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3 If this doesn’t apply to you, you’re awesome. 🚓
The point I am trying to make with this post is that when it comes to working out and nutrition it is one thing to *know* what we need to do in the kitchen and at the gym, but, it is another animal entirely to put what *you* come up with into practice. It’s easier to change your own plan or not follow your own advice than it is to ignore someone who is coaching you.
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I know exactly what to do. I can tell you or anyone else for that matter exactly what to do. But, at the end of the day I know that for me to get the best results I am going to need a coach. I’m working with @jordansyatt right now for an upcoming photoshoot early next year. Coaches need to be coached too, y’all.
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A coach will first and foremost give you what you NEED, then sprinkle in some things that you WANT. If you’re writing your fitness and nutrition programs for yourself it is easy to fall into the trap of doing the exact opposite of that — a lot of what you want and a little of what you need.
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A good coach can get help you get the most out of your gym time and time spent in the kitchen. Don’t let pride get in the way of reaching your potential. There are so many resources and outlets available at any price point you can think of. Use them!
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If you could, will you share this post with a friend? I’d absolutely love that and you’ll definitely be one of my favorite people. 💜 y’all.

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Sick collab with the brody @mason_woodruff! #repost
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Check out this awesome collab with @reformsandc on 5 keys to success for guys and gals in the gym.
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Ladies wanting to add muscle without looking bulky:
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Strength train 2-4x per week, consisting of 2-3 compound exercises per workout and isolation exercises making up the remainder for targeting weak areas.
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Also, don’t be afraid to go heavier and dip into lower rep ranges. Keep your lower rep ranges for your accessory work, lifting for women doesn’t have to live in the “toning zone”. Adding weight to make sets of 6-12 reps challenging will serve you well in your training.
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For nutrition, be sure to consume enough protein to support your training.
🤷🏻‍♂️
Guys wanting to be the biggest guy in the gym:
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Ya gotta eat. An extended period of time spent in a caloric surplus is necessary to put on serious size. Adding mass while maintaining weight is possible but more difficult.
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Which brings me to commitment. To get bigger, you may have to sacrifice being lean for some time. Know that the sacrifice of leanness will only make you look better over time — especially if you’re in your early 20s. Buy in to gaining size and stick with it.

It’s going to take time, and more time than you think.
🔬
Don’t use your genetics as an excuse. Very few people have met their true genetic potential. You don’t need drugs or enhancement, just more time and hard work.
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And for goodness sake, stop doing curls and leg extensions if you’re not doing pull ups and squats.
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Let us know if you have any questions!

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💥Home Gym or Commercial Gym💥
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With the new year coming up I know many of you are gearing up for your fitness goals in 2018. Most likely, making the choice between a home gym or a commercial gym is something you’re going to have to decide. The list I’ve given is not comprehensive by any stretch, but, it should give you an idea of some of the good and “bad” that can come with both.
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With the home gym it can be a money saver *long term*, but if you only use it for a month you will be better off with a gym membership. At home you can lift whenever you want, even in your underwear. There are no lines, no commute and you get to pick the music. That means no more 80’s rock if you’re a hip hop guy or vice versa. Equipment can be limited, but its yours and you wont have to wait in any lines. If it breaks, though, its on you. Being able to walk to your garage and lift is def cooler than hopping in the car and taking the 15min commute — unless you have it timed perfectly to where your preworkout hits as you walk in the door.
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I will say I tried the home gym thing, and my setup was sick (mostly because I’m terrible with impulse buys). But, even with my training knowledge and knowing I needed to workout I could never make it happen at home on a regular basis. There are always other things I could do rather than workout. And guess what? 9 out of 10 times I chose the “other” thing. Lol
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With a commercial/studio gym membership you will feel obligated to go (most of the time) because you are spending your hard earned money every month whether you go or not. Equipment options will be plentiful and *probably* a lot more than you can have at home with no maintenance cost for you. The environment will be higher energy than home (probably).
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With those good things being said about the commercial gym here are the potential down sides. There is a monthly fee (if it doesn’t motivate you to go, its negative of course). You have to drive there, can be crowded and you may or may not be stuck with the Spotify Country Music Workout Playlist in the background.
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Hope this helps! TAG your 2018 workout partner so y’all can make a decision NOW. ❤️

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Great post from @jmaxfitness here. 💪 #repost
・・・
HOW TO LOSE FAT AND BUILD MUSCLE AT THE SAME TIME by @jmaxfitness –
Ahh, the holy grail of fitness. Is it really possible to build muscle and lose fat at the same time?

The answer is “yes”. The newer you are to training and nutrition, the easier this goal is. In fact, most newbies can easily lose 5-10lbs of fat and gain 20-30lbs of muscle in a single year.

As you train more, this goal is more difficult, but not impossible. It’s easier to lose more fat than the amount of muscle you build. This means that the scale will be going down even though you’ll be building muscle. For example, you may lose 10lbs of fat, but gain 2-3lbs of muscle. The scale shows a weight loss of 7-8lbs, but your body composition will be drastically different.

The key is to eat in a Caloric deficit. You want to eat enough to lose 0.5% of your bodyweight per week. So if you’re 200lbs, this means losing about 1lb per week. Get 1g/lb of protein, so if you’re 200lbs, that’s 200g of protein per day.

Lastly, you will need to train to build muscle. Train each body part 2x per week and focus on getting stronger. Also, never give up. Be consistent and keep on pushing through. You need to have a mentality like Arya Stark. Keep going!

If someone you know is trying to lose fat and build muscle at the same time, then send them here.

Also, if you want to get jacked, I’m having a HUGE Black Friday sale where you can save up to 80% off all my programs. Visit the link in my bio to check that out.

#shredded #getshredded #shreddingseason #cuttingseason #consistency #gymjunkie #buildmuscle #burnfat #burnfatburn #calories #caloricdeficit #highprotein #highproteindiet #protein #proteins #proteinbar #trainer #creatine #anabolic #sleeping #average #abs #sixpack #sixpackabs #6pack #6packabs #diet

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💥Interval Weight Training Circuits💥
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I wanted to give you a workout that combined some lifting, core work and metabolic conditioning all wrapped into one session. With Interval Weight Training (IWT) it allows you to do just that. These sessions are structured so rest times allow near full recovery so you’re able to manipulate your heart rate and give full effort each time.
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Circuit 1
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1a. Kettlebell Swing x10 *go pretty heavy here
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1b. Battle Ropes x:30sec
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4 Total Rounds with 2min Rest Between Rounds
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5min Intermission Between Circuit 1 & 2
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Circuit 2
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2a. Reverse Lunge x8/leg *heavy, straight thru on one leg NOT alternating
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2b. Airdyne x:60sec @250+Watts
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4 Total Rounds with 2min Rest Between Rounds
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5min Intermission Between Circuit 2 & 3
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Circuit 3
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3a. Manmaker x8
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3b. KB Halo x8/side
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3c. Straight Leg Situp x8
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4 Total Rounds with 2min Rest Between Rounds
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Give this a try and let me know what you think! Burn some major calories in this awesome combo session. 🤗 🤓 😎💚

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💥What These Gym Goers Have In Common💥
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It is very easy to walk into a gym and think that the “fittest” people in there are the most dedicated. That they are the only ones working hard. That they are the only ones serious about their diet. But im here to tell you that couldn’t be further from the truth.
🐝
If someone is at the gym and putting in the work (not the twitter finger crew), then it doesn’t matter what shape, size, color or age that they are. The big girl on the bike? She may have stepped into the gym today after crying in her car because she thought she would be judged. The jacked girl on the bike? She might be recovering from an eating disorder. The big guy on the treadmill? He may be coming out of a bout of depression that led to him gaining the weight.
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The point I’m trying to make is that we don’t know what someone has been through. We don’t know what it took for them to even set foot in the gym. We just need to all have it in our heads that if they are there, they are working to find a better version of themselves. If someone is working to better themselves they are a badass no matter what size they are in my book.
🦋
What do you think? Agree? Disagree? Let me know. TAG someone who needs to see this if you love me. 🙂 ❤️

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Listen to my boy @sam_xceedfit about what to do (and what not to do) during rest periods. 💪 #repost
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💥 What you Should do During Your Rest Breaks💥
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⏱Weightlifting gloves, lifting belt, compression tights, gymshark leggings – all things, which lets be honest, do not guarantee you train more effectively or get better results. All the gear, no idea springs to mind 😂 But on a serious note, obviously if these things help go ahead. One of the most underrated tools though, is the good old fashioned stopwatch!
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🏋️‍♀️Specifically, using a stopwatch to time your rest breaks is key, instead of sitting there aimlessly. Before you know it your 60s rest break turns into 2 minutes and your whole workout doubles in time. I encourage all my online coaching clients to use a stopwatch and their progress rates are so much higher
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📷 Not only that, but there are better ways to use your rest break then taking selfies or chatting up the girl/guy next to you. Try to do more of these things on the left than the right and your workouts will be so much more effective! You can thank me when you’re looking lean and toned and your workouts are done quicker 😉
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❓Questions? Drop ‘em below and feel free to share this information 😀
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#dubaihealth #dubaipersonaltrainer #dubaifitfam #healthylifestyle #healthylivingtips #fatlossgoals #weightloss2017 #weightlossfamily #fatlosscoach #foodhealth #healthylifestyletips #fatlosstips #weightlossideas #weightlossadvice #trainingplan #trainingsession #workout💪 #workoutideas #restbreak #stopwatch #gymselfies #efficiency

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I hope you all had a wonderful day! From my happy little family of 3.5 to yours, Happy Thanksgiving. I appreciate each and every one of your beautiful faces. Rock some air squats in the #BlackFriday lines for me.

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🦃The Turkey Day Takedown Workout🦃
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Looking for something to burn some of those calories you’re going to eat tomorrow? Well — this workout is for you. I guarantee it will burn almost every calorie you eat! Kidding. It will burn a lot, though.
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The great thing about this workout is that it only requires a resistance band and a MAXIMUM of 31 minutes of your time (less if you don’t take the whole 5min to warm up — I recommend taking at least 3 tho).
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You don’t need a 2 hour long grueling sweat sesh in order to “feel good” for the day, we aren’t trying to “buy back” any calories with this. The goal is to simply move around a bit, have some fun and do it all in a minimal amount of time so the rest of the day can be spent with family.
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Warmup 3-5min
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5min Lower Body AMRAP
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5min Upper Body AMRAP
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5min GunZ AMRAP
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5min of Suck AMRAP
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Every bit of this will only take 29-31min total. You can make time for that, I know it.
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From my family of 3.5 (baby girl due in March 😍) to yours, Happy Thanksgiving. Eat what you want, enjoy your family and *try* not to worry too much about what you are eating. ❤️

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💥Fat Loss Cheat Sheet: Thanksgiving Edition Part 3💥
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Don’t want to feel terrible Thanksgiving day? Well — maybe, just maybe, moving around and getting active would help with that. Ground breaking, I know. Don’t be a vegetable people, move your turkey!
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What am I saying? Im saying movement can (and will) help make you feel better. A 20-30 minute walk after a large meal can be so refreshing after a large meal. Walk/Run/Jog, play some football outside with the fam or (if you absolutely want to) go hit the gym for a short and sweet session to get the blood flowing a bit. By no means am I saying leave your entire family at the house and go to the gym, simply just saying if your family dynamic allows for that (mine does not lol) and its something you want to do — do it! Put the nap off for a bit and move around a bit!
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What am I NOT saying? I am NOT saying you need to go to the gym and have SweatFest1000. I’m NOT saying you should attempt to “burn off” what you ate. And I am most definitely NOT trying to make you feel guilty about enjoying yourself on Thanksgiving. This is a judgement free zone, y’all. Duh.
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A little movement goes a long way. The glorious afternoon Thanksgiving nap can still happen — just move around a little before it does. Theres just something refreshing about physical activity, especially after pigging out on yummy holiday foods.
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Im going to enjoy myself Thursday. Are you? Let me know what your favorite Thanksgiving dish is below. (P.S Ham > Turkey) 💛💛💛

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Don’t be the person that just talks about your dreams — get out and make them happen! #Repost @garyvee
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See so many people…
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Explaining.
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Debating.
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Pontificating.
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Fuck all that, just go do, let people talk shit in front of you and Behind your back for the next 10 years whether you’re 22 and just starting or 47 and restarting and going in a totally different direction or 77 and realize this internet and mobile phone thing can allow you to finally “do you” for the final 20 years of your life.

Way too many trying to explain to people that have no impact on your life other than you allowing their opinions to matter.

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3 Holiday Fat Loss Strategies

Wow – just wow. I cannot believe I have let this much time pass in between articles. I think the reason I am so surprised is because I really enjoy writing. And truth be told, I think I am pretty good at it. My mom says so, anyway. I wanted to drop you a quick post...

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💥Fat Loss Cheat Sheet: Thanksgiving Edition Part 2💥
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I know its easy to fall into the trap of wanting to basically fast until Thanksgiving so you can eat everything in sight. But, you can still enjoy yourself and not feel near as bad if you treat it like any other day. Here are a few tips that can help you from feeling like a sloth on Friday, we want those stretchy pants to be optional rather than mandatory, okay?
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Eat a Protein Packed, Filling Breakfast- My advice to you is to stick to the same morning routine, or even up the cals a bit at breakfast so you get nice and full. Not stuffed, but satisfied. My boy Josiah from @truetransformation has a ton of good smoothie recipes, or Power Shakes as he likes to call them, in an eBook — maybe you can talk him into getting it to you. 🤓
🚘
Drink a Ton of Water- I know water is all you drink anyway, right — RIGHT? Well dangit, it better be! (Kidding, kinda) Drink plenty of water before the festivities begin and attempt to drink a glass before every course. Your waistline can thank me later. A couple extra trips to the ladies room never hurt anyone anyway.
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Follow the First Bite Rule- I was scrolling through Instagram the other day when one of the best follows out there, @marcinevin, was talking about the “First Bite Rule” when trying to balance holiday parties and events while trying to also live a healthy lifestyle and reach your goals. Basically, the first bite rule means that when you take the first bite of (insert delicious, probably not so healthy dish here) remember how that bite made you feel. As you continue eating, continue to think about that. When the dish no longer satisfies you like the first bite its time to walk away. Easy enough, right? So simple, yet brilliant. Bravo, Marci.
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Comment below with your thoughts on these tips — and it would be absolutely lovely if you could tag a friend who would appreciate this post, too. 💙

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LOVE this post from @meowmeix! Salads do not have to be a bowl full of tears and sadness. #Repost
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Because it’s all about fueling yourself right – not starving yourself 🤗 Saw this post by @sierranielsen the other day and it inspired me to make own version ❤️ Adding variety to your salad is key and below is a breakdown of all the added benefits of the happy salad and why free-range eggs over caged eggs:

Spinach: high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese 🙌

Tomatoes: the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

Zucchini: has a high content of vitamin C and fiber. It contains significant quantities of potassium, folate, and vitamin A.
Cucumber: 96% water & contains vitamin C, K, magnesium, potassium and manganese.

Red bell pepper: contain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits.

Sauerkraut – fermented foods are filled with probiotics and good for gut health.

Olive oil – “Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients.” – @drjoshaxe
If you can budget for Free-Range eggs you definitely should! Compared to cage raise eggs:
•⅓ less cholesterol
•¼ less saturated fat
•⅔ more vitamin A •2 times more omega-3
•3 times more vitamin E
•7 times more beta-carotene
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#mealprep #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #fitmeals #paleofriendly #cleaneating #snacks #food #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneating
#foodprep #foodforfuel #mealpreponfleek #fitfoodporn #snackideas #FoodDiary #salad #caloriecounting

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💥Fat Loss Cheat Sheet: Thanksgiving Edition Part 1💥
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So, one way you can avoid unwanted weight gain this Thanksgiving is by cycling your calories. If your current calorie goal is 2000 you would just subtract an amount, say 500, from each of the days that aren’t filled with holiday food. In this example it is Thursday and Friday.
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The cool thing about this is that by cycling your calories you’re able to eat big on Thanksgiving day. I don’t know about you, but when Ive been in a steady deficit I sometimes find it hard to go all in and smash calories on a whim. So you may end up not using your allotted calories for the day anyway. 🐛
Simple things like this make can be the difference between staying on track with your fat loss goals (or at least maintaining) or putting on the Holiday weight that everyone and their mom wants to get off come January 1st. Stay on track + being able to enjoy yourself as you normally would is a heck of a deal. I’ll trade out calories from other days in order to be able to enjoy pretty much whatever I want on Thanksgiving every time.
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Comment below if you’re going to use this strategy or let me know what your favorite tip is to stay on track during the holiday season. ❤️

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Of all the questions I get this is one of the most common! Thanks to @susanniebergallfitness for making this post. Oh — and if you’re not following her already you should be. 🤗 #repost
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💥ON-THE-GO PROTEIN💥

⛹🏻‍♀️We are all busy people and seem to be on the go 24/7. Sometimes getting our protein in can be difficult.

🌴Good news here is that you can get your protein in while on the go.

🤹🏻‍♀️Now let’s be clear here – nothing beats being able to cook up your favorite chicken or fish recipe at home, but these options are great in a pinch for busy people –
🐟Tuna Packets – Anywhere form 10-20 grams or protein depending on the size.

🐄Single serve non fat cottage cheese – Not only are these convenient, but they pack about 10 grams of protein per container

⚽️Protein Bars – Protein Bars can have 20+ grams of protein per bar. There are about a million varieties. Find the one that fits into your nutritional guidelines

🥚Hardboiled Eggs – Peel them and dump them into a ziplock bag. Each whole egg contains about 6 grams of protein and a crap ton of nutritional goodness

🌞Single serve Greek Yogurt – Grab a plastic spoon and you are all set with about 18-21 grams of protein

🦃Jerky – Usually comes in a resealable pouch and can pack 9 grams of protein per ounce!

🦊Protein Shakes – Measure out your powder, keep it in a shaker bottle and just add water and shake! Most are at least 20 grams of protein. A ton of variety here as well.

🧀String Cheese – String Cheese is super easy to take along with you. Each “stick” of string cheese bring with it about 7 grams of protein.

🎁Make your life even easier by getting an insulated lunch bag with an icepack and you are good to go for hours. Bonus Idea: Put chicken in some ziplock bags and take that along too!

🤔What is your favorite on the go protein? Let me know ⬇️

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Grilled chicken and black bean tacos plus some @ou_football! Hell of a Saturday y’all. How is your weekend going? Let me know! I’d love to hear from you. 🙂

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My man @realjaredhamilton teaching you how to make chicken less boring! Good stuff bro. 🍗 #repost
・・・
💥6 LOW CALORIE Ways To Make Chicken Taste Good💥

🐔The BIGGEST complaint I hear about eating better is “healthy food doesn’t taste good!”

🐔To fix that I’ve got 6 ways to add variety to your chicken and make it taste amazing.

🐔What other ways do you use to make your food taste good?

🐔Tag someone who still eats bland chicken! ❤️
#hamiltontrained #healthymeals #healthysnacks #healthydiet #healthycooking #healthyoptions #healthyfoodporn #healthyrecipes #healthyfoods #healthytips #dieting #dietfood #dietplan #dietitian #dietdiary #calorie #calories #bodysculpting #weightlosstips #weightlossfood #weightlossgoal #weightlossplan #weightlossgoals #weightlosssuccess #weightlossinspiration #weightlossdiary #weightlossjournal #weightlossstory #fatloss

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Holy moly i love this post from @hooper.fit. Couldn’t have put it better myself! #Repost
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🍔🍟 HOW CHEAT MEALS KEEP YOU STRUGGLING🍕🍩
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⚠️ Okay, y’all. Brace yourselves for the possible 💩🌪 (shit storm for the emoji challenged) that’s about to occur in the comments section.
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‼️ This may very well be an unpopular opinion, but it’s a conversation worth having. After working with hundreds of clients over the past decade, I can assure you that for the vast majority, the “cheat meal” approach didn’t work long-term.
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🤷🏻‍♂️ Sure, some folks can pull it off for a few weeks or even a few months, but ultimately this hasn’t been anything I’ve seen someone turn into a lifelong strategy. In the end, I think we can all agree that when it comes to true behavior change, it means changing our relationship with food at every single meal by adopting healthier habits.
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🗒 There are many ways that “cheat meals” can sabotage our progress, but above are some of the most common:
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1️⃣ Keeps you obsessing over foods deemed “unacceptable” (except once a week)
2️⃣ Feeling’s of deprivation and restriction
3️⃣ Promotes share and guilt on those less than perfect days
4️⃣ Can instill disordered eating behaviors like those found in the “restrict-then-binge” cycle
5️⃣ Perpetues the “diet mentality” and food rules
6️⃣ Attaches moral judgment to “good” and “bad” Foods
7️⃣ Does NOT teach lifelong sustainable eating habits
8️⃣ One “cheat meal” often turns into a full-blown cheat day
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🚩And perhaps one of the most obvious: it perpetuates the use of food as a “reward” for good behavior.
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❓What are YOUR thoughts on this taboo topic🔻in comments. 🙂
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#progress #change #fat #fatloss #diet #dietfood #habits #bodytransformation #transformation #fitness #fit #fitlife #fitchick #fitgirl #fitspo #gym #gymtime #workout #hooperFIT #strength #cheatmeal #cheatday #calories #iifym #keto

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Instagram

💥What Really Happens When You Miss a Workout💥
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If you miss a workout is the gainz ferry going to attack you in your sleep and steal everything you’ve worked so hard for? Are your arms going to deflate if you take an extra rest day? Y’all, no! Thinking you’ll lose all of your progress by missing a day is a myth that needs to die — like yesterday.
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Here’s the deal: if you miss a workout it truly isn’t a big deal. You’re going to be fine and you’re not going to lose what you gained. Thats not how it works so don’t let some bro (unless that bro is me of course) on a bodybuilding.com forum tell you otherwise.
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Something you want to do that happens to be during your gym time? Go do it.
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Not feeling well (or have terrible allergies like me)? Take the day off.
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Body feel worn out? Just chillll.
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Having a day where you just don’t want to do a damn thing? …*whispers* don’t do a damn thing then.
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You catch my drift by now, or at least I would hope so. Take a day off, it won’t kill you. If those days turn into weekly events? Yeah, we might need to talk. Otherwise? Don’t think twice about it. One workout is all it takes to get back on track (even though you never left the track anyway).
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Have a great weekend, y’all! TAG a friend who needs to see this if you think it may help them out. I know they’ll appreciate it (and so will I). Love you. 💚

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Instagram

I can not believe this was TWO YEARS ago! My baby boy is dang near as big as me and we have a baby girl, Channing Suzanne, on the way now who will be here in March. Luckily big brother has been lifting and drinking @musclemilk since birth. My baby mama @hillary_lauren2 is a champ! Love you ❤️❤️❤️
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Oh — still don’t do #broreps, Cale is watching.

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As my thanks to you for stopping by I want to send you a copy of my workout manuals, 25 Fat Blasting Workouts That Take 20 Minutes (or less!) . Give the link below a click and I will have the workout manual and a bonus gift to you in less than 60 seconds.

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