Foundation Fitness DFW

Decided I wanted a new mattress in 2024. Which means I had to build a new bed, right??

Before and After

I very much love building things. Always have. This is the latest project I finished up yesterday.

and I had the darndest time getting in and out of the previous bed for bedtime stories. So I literally raised the bar 👀🤣

How To Be Successful In The Gym: Part 2

Being consistent in the gym is the most important part if you want to be successful and achieve your fitness goals; however, a close relative to this one is HAVING A PLAN!

I never see people make big strides forward by just winging it. Just going in and doing what you feel like doing.

That. Doesn’t. Work.

People who are able to maintain their consistency follow a plan.

Maybe they work with a coach. And hopefully that coach has an actual program developed. 🙄

Or maybe they find a decent plan online that suits their needs and works with the space and equipment they have available.

But don’t be the person without a plan. As a wise man once said, “Failing to plan is planning to fail.”

So here is the layout I use for literally everyone. As long as they have the available equipment, and they don’t have any movement issues that prevent us from doing so safely, we can proceed with this type of programming.

Pictured above is the layout I use for 2 day a week programs. These ARE NOT isolation type exercises. These are multi-joint movements aka full body.

Super simple way of choosing exercises. And the plan is good for 4-5 weeks before making some SLIGHT changes.

Get used to doing the same things over and over again. Excel at the basic level. And then learn to live there forever!

Leave questions 👇

Why Counting Calories WORKS 🤯

Counting calories can be tough. Especially when you just start doing it. It can take a lot of time to find the foods in the app. Upload recipes. Weighing your food. Measuring your food.

All. The. Things.

It can take up a lot of time. But..

It works. If you’ve never tried it. You don’t get to have an opinion.

If you wanna lose weight and just can’t seem to do it even though you are eating “healthy” foods, you are eating too much. Or at least eating too much to lose weight.

Think about it this way.. You want to go somewhere but aren’t sure exactly how to get there. So you punch it into Google Maps. It is rather difficult to get somewhere if you are uncertain where you ARE RIGHT NOW.

This is where counting your calories comes in. It tells you where you are right now.

If you are struggling to lose weight. Give it a shot. You don’t have to do it forever. Just until you have a really good idea of how much food you are actually eating.

I am a fitness and nutrition pro and I’ve learned an immense amount about food and calories over the last year by tracking my own calories. And I know a good deal about all this stuff already!!

If you have any questions or concerns, drop them below. I would LOVE to discuss it more with you.

Why Breakfast Is THE MOST Important Meal Of The Day

You’ve probably heard this before. I know I heard it as a kid. Yet the people I heard it from likely had no idea why they were saying it.

Before you freak out, here is why I believe this to be a true statement. And what I mean when I say breakfast..

A HIGH PROTEIN breakfast is a must for pretty much everyone. Here is a list of why this is the case:

1. Protein is essential and pretty much always under-eaten. If you don’t know how much protein you are eating, you are under-eating it.

2. To piggyback off number 1, not having a good amount of protein in the morning will put you behind. Catching up throughout the day is tough! (This is why intermittent fasting is troublesome. Yes, you eat less during the day, but that typically means less protein=not good)

3. Protein should be a priority whether you wanna lose some fat or you wanna be strong and athletic. Doesn’t matter your goal. Protein is where it’s at.

4. Having a quality, high protein meal for brekkie can often lead you to make better food choices the remainder of the day. Not always, but often.

Remember that although protein is SO VERY IMPORTANT, calories are still king. Eating too much of any food will lead to excess calories=weight gain.

Don’t do that. Get it under control. Do your BEST to be your BEST.

Comment below with your fave breakfast foods. If you say cereal I will delete your comment 👀😂

Personal Records

The end of one year and the beginning of another offers us a chance to look at how far we came over the last year.

A year ago, in January 2023, I started working more on my cardio. Started out with just 20 minutes a couple times a week. And it was a STRUGGLE!

By the end of the year, I was doing right at 2 hours a week of just dedicated cardio zone 2 work. That’s on top of my 3 strength workouts each week.

I don’t say this as a “LOOK AT ME” type of thing.

I say it as an example that it WILL take a LOOONG time to make change.

A long time to get better at something.

A long time to notice a difference.

Don’t let that discourage you from trying to achieve your physical goals. I can tell you with certainty that my heart and lungs are WAY stronger than they were a year ago. And I’m not stopping now!

So stick with it. If you are doing something right now that you can’t see yourself doing in 6-12 months, maybe rethink what you are doing.

IT MUST BE SUSTAINABLE. Or you will quit. Pretty much a guarantee!

And if you want or need some additional guidance with your physical and/or nutritional needs, comment 👇

Why Most People Fail With Their Goals

The majority of people with New Years Resolutions will fail in the first couple months of the year.

I’d even say within the first month. Why??

We are all gung ho to get it started that we overcommit to things that ARE NOT SUSTAINABLE.

Sure anyone can cut out sweets, alcohol, carbs, fat, and whatever else the gurus tell you to cut out. That’s in addition to hitting the gym 4+ days a week 👀

But if it’s completely different than your typical routine, I’m certain it won’t last long.

So here’s the secret.. you HAVE to create goals that you can actually commit to doing day in and day out. Even on the toughest/busiest of days.

If you can’t see yourself following through with something (diet, workouts, etc) when life is nutso, maybe rethink what you think you want to accomplish.

Moral of the story.. BE CONSISTENT. For at least 3 months. If you can be consistent with diet/exercise/sleep for 90 days, I KNOW you will see results. 💪

Preparation is KEY

Meal planning is great! But don’t forget your snacks!

Snacks allow you more opportunities to get your protein in. It’s the most important macro in regards to feeling satisfied, building muscle, and all the other things.

So first.. plan your meals. Get your protein. Then be sure to plan your snacks with a focus on more protein.

My fave snacks include:
-Greek yogurt
-high quality deli meat
-fiber bars from
-fruit
-flavored tuna packets
-protein powder
-venison sticks (not pictured:)

Maybe you like these too. If not, find some options with good protein and/or fiber. Both are things you may be under-eating 👀

Tell me below what your fave snacks are! Thanks for sticking around 😉