04/29/2022
🔑 LIFTING
I recommend 4-6 days a week 💯!
Tip➡️ Maybe set PR /Strength goals aside for a minute and focus on hypertrophy.
Higher volume training will get you a PUMP and ensure that your body retains muscle.
🔑Protein
Get at least 0.8 -1 grams per pound of goal body weight!
Protein is the primary building block of muscle and BONUS it will also keep you feeling full.
Because let’s face it, if you are in a true deficit you are going to be hungry.
🔑Prioritize Sleep
7-9 hours a night!
🔑Keep that Stress in CHECK!
Dieting is a BIG stress on your body (as is exercise!) So if you are already stressed the F out, it may not be a great time to be in a deficit!
🔑Don’t Diet soooo HARD or tooooo LONG!
12-16 weeks is usually optimal, but obviously that depends person to person.
I pushed my cut a bit farther because I was not in a rush. I wanted SLOW & SUSTAINABLE!
I I also had 2 refeed days every single week, which made it much easier to adhere and I even took a couple diet breaks along the way.
⚡️Lift your weights, chase that pump, eat your protein, get your rest, manage your stress, and stay consistent⚡️
🤙🏿
04/27/2022
My little break from social media over the last few months has been nice, and I highly recommend it!
It's nice to remember that life in the real world is far more rewarding than getting lost online.
Just because I haven’t been posting lately doesn’t mean I haven’t been busy! There’s lots going on over here… I’ve been studying to finish a degree 👩🏽🎓 and start a Master’s Program, and I’m still helping the people wherever and whenever I can.
So, consider this your reminder to not compare your insides to other people’s outsides. We’re all just doing the best we can while we can as we walk each other home. But most importantly, NEVER give up. Learn to rest…but never quit!
04/27/2022
Sharing the love as it was shared with me💙
The goal is to educate and teach so it really can transfer over into real life stuff💥
💙⚡️💙⚡️💙⚡️💙
04/05/2022
💥Your results will show your commitment💯
If your committed to your BULL SH*T, it shows‼️
If your committed to your SUCCESS, it shows‼️
What are you committed to❓
03/07/2022
The true challenge is not being consistent, it’s STAYING consistent!
Because let’s face it ➡️
New stuff is fun & exciting.
It’s really easy to do do something new every few months.
But, at the end of the day are you reallly consistent?
If you are starting and stopping things throughout the year, then you’re basically consistently inconsistent.
I think people get bored or impatient when s**t isn’t happening fast enough. Or it’s not exciting enough after a little bit of time. That’s when it gets hard and it’s time to DIG DEEP!
People often ask how I stay so ruthlessly consistent?
Honestly…..
By doing the boring NOT so sexy stuff day in and day out…no matter what.
🔹Doing the same workouts month to month!
🔹Working on Perfecting the same lifts over and over.
🔹Eating mostly the same foods day to day!
🔹Meal prepping in the same Tupperwares every week!
🔹Doing the exact same morning routine! (reading, meditating, & walking)
I make up my mind and just DO it ➡️
I stay consistent when things get monotonous.
I stay consistent when I “plateau.”
I stay consistent when I’m tired.
I stay consistent whe trends change.
I set a goal, stick to the plan, and see it
through.
It’s non negotiable and that’s just it!
And it feels f*kn GREAT!
It keeps me Going!
It may not be exciting, but it really is just that simple.
To be a REAL Bad Ass is to keep on going and follow through…especially when you don’t want to!
And that’s why consistency is a SUPER POWER ⚡️
02/18/2022
It’s prescribed for YOU specifically for YOU❗️
It’s not meant to be tweaked❗️
If you don’t think the sessions are hard enough, ask yourself: are you actually putting in max effort❓
Or do you think because you aren’t crawling out of the gym every sesh in a pool of sweat that your workout wasn’t enough❓
Remember, you hired a coach because what you were doing wasn’t working for you❗️
And, what worked for you way back then isn’t necessarily what’s going to work for you now❗️
Trying to put that old mentality to bed is 🔑
Here’s a crazy thought...
Instead of adding in “extra” exercises like more crunches…because ABS or more HIIT sessions…because cardio
👊🏿👊🏿👊🏿
DO THE PROGRAM AS IS for the next few months as consistently as possible❗️
Follow protocol, RPE, and just simply
work hard in your training sessions!
And keep it going for at least 90 days!
This sh*t is NOT easy❗️
It takes time and lots of patience, but the long road ends up being the short road❗️
Not the most popular answer in the least ➡️ Slow, steady, and sustainable really wins the race🤍
💪🏿💪🏿🙌🏿🙌🏿
02/08/2022
Fitness made Simple ⬇️
⭕️Calorie Deficit + strength training for fat loss.
⭕️Slight Calorie Surplus + lifting for Strength + to Grow 🌱 💪🏿
⭕️Maintenance Calories + lifting to Grow (at a slower pace) and just hang + chill🌱
It’s s really fun to have goals, but there doesn’t always NEED to be something!
It can JUST BE 🤙🏿
Whatever you do remember time if your weapon!
Be patient and play the long game!
I’ve spent the past half year in a surplus and the other half in a cut!
I’m looking forward to just being and maintaining ….soon!
Stay tuned 📷 🤙🏿📷
02/03/2022
🙌🏿PLAY. THE. LONG. GAME🙌🏿
03/31/2022
03/25/2022
03/07/2022
02/18/2022
02/08/2022
02/03/2022