Killer Ant Fitness

Sunday the ending of the Week or the Beginning of the Week⁉️

Most of us HATE Sundays, we’re dreading it’s a few hours before we have to go back to work and start the week

I know because I used to be that way as well, I wouldn’t want to do nothing on Sundays because I wanted to REST & RELAX my day before going back to HELL!!
HaHa😂

But see if you change your mindset Sundays are actually a GREAT Day!
Yes, I still relax & rest, but it’s my day to prepare to make this week my week

It’s another chance I get to make Monday-Saturday my complete dominance week

I prep my meals if I have to, I write down everything I want to accomplish for the week, I even start my workouts on Sunday, and after all that I enjoy the day with family & the LOML

I create habits to put myself in a better mood and not put myself in a negative mindset dreading that Monday is coming and I have to the same thing again waiting till Friday

Look at it as an Opportunity to do everything you said you were going to do this week. If you wait till monday to mentally prepare, you’re probably going to FAIL!!

Enjoy Your Day!!
What is Your Mindset on Sundays?
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𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻

Taking Initiative!!
What Does that Mean to You?

Opportunity to Act, Take Charge before Others, Doing things without Being Told, Doing things without being Noticed, etc.

To me is Doing What You Said YOU we’re Going to Do
No Matter the Situation!

See most of us say we want to reach a certain goal whether it’s lose weight, build a business, get the job position, etc.
But tell ourself i’ll do it when this happens or when my life gets better, you know all the things we tell ourselves

But when is ENOUGH ENOUGH, stop waiting for something and just START DOING!
There’s no RIGHT TIME, No RIGHT SITUATION
What matters is that YOU take the daily to get to where you want to go

Life will Keep Going, it’s not stopping just because you place a PAUSE, we can’t beat TIME
The longer you wait the more you will REGRET

I was asked this Question and now I’m going to ask YOU
WHAT ARE YOU WAITING FOR⁉️

Start Taking Action and Less Thinking!!
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𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻

One of the Best things about FITNESS 🏋🏻‍♂️ is that it’s 1️⃣ AREA where your work truly Shows

Whether it’s losing weight, maintaining, putting on muscles, or just getting better overall healthy
Your work shows, your body will show, your confidence will show
It’s not something you can’t FAKE!!

It takes true DISCIPLINE to get to your fitness goals and continue improving on
It can easily be LOST!

One of the HARDEST things is being healthy or getting in shape due to our world and your OWN beliefs
But the PRICE for it is something you can’t BUY
Longer Life, Better Health, More Energy, and the Mental Aspect More Confidence, Feel Good About Yourself, Believing in Yourself, Wanting More

If you PAY Your DUES you’ll benefit from all those things and more, but whether you do or don’t FITNESS is one of the things that will show the WORK YOU PUT IN!!

Are you Paying your Dues Today?
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𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻

CLIENT TRANSFORMATION🧍🏾‍♀️

When she first contacted me, she was stressed out with gaining weight after yrs out the service. She was tired of not being able to exercise as much due to injuries, could barely run longer than a mile. But most importantly she was tired of the medication and how her health continue to get worst. She couldn’t control her sugar levels!!

As we started to work together, we only focused on “Healthy Habits” figuring out when and what foods spike her sugar levels the most
Started to slowly exercise with just walks of 30mins daily, slowly being able to ride her bike to avoid putting pressure on her knees and back

At the end of 12-Weeks, she had lost her belly fat, lost a combined of 20lbs, was able to exercise again even if it was a little jug and ride her bike, some strength training as well!
Most Importantly to her due to showing constantly she could control her blood sugar level, she was taken off some of her medications.

Now by no means am I a doctor or saying I can take you off medications, but I can help build healthy habits and get you closer to a better healthier you!!
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If You are Struggling and Wanting to SEE 👀 Life-Time Results
Comment 👇🏻 “HEALTH HABITS” and let’s have a 1-1 Conversation on How I Can Help!!
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𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻

Eating Carbs after 7pm or 8pm⁉️
Am I Crazy❓

The answer is NO, that is one of the craziest MYTHS I’ve heard
Eating carbs after a certain time is not BAD
Are there certain individuals that get affected by carbs after a certain time, YES, but you won’t know that till after trying it for a few months

Carbs are your main source ENERGY 🏃🏻, we know that right, but carbs also help in your REBUILDING of muscles 💪🏻

By cutting out CARBS at a certain time you are stopping your
❌Body from energy expenditure
❌Not Blocking your Cortisol Production
❌Stopping the Rebuilding Process as Well

Now by including Carbs in the EVENING 🌆,
1️⃣You’re Blocking your Cortisol Production
2️⃣Providing Necessary Resources for your Body to Repair Muscle and Burn Fat
3️⃣Won’t Turn into Fat 😂

Now some MORE BONUS Tips
Carbs don’t turn to Fat nor does meal timing truly matter
All body knows is how food you ate and how much you’re burning
If you’re in a deficit, WEIGHTLOSS will Happen

Cutting our Carbs does not mean WeightLoss, what actually happens is your body adjust and when do you eat carbs you’ll BLOW UP 🐡

Here’s an Example, I eat Carbs at all Meals, but I see better results when I don’t eat Carbs at my last Meal, but that was after Yrs of Learning my Body

Don’t go Quick doing what these Myths say. do your research and try to learn your body as well
Nobody will know your Body Better than Yourself

If you need Help understanding Nutrition and Seeing Real Results
Comment Below ⬇️ or DM “NUTRITION” or Questions
Will be Glad to Help You
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𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻

Shoutout to Jessica!! 🗣
In LESS than 8-Weeks, Look at those CHANGES

When we first started talking, she was stressed, tired, having a hard time dealing with COVID like most of us have and due to all this she gained some weight through that time
She didn’t know where to start, but ONE thing for sure she knew she wanted to change

First thing we did was not do a CRAZY DEFICIT, but SLIGHT deficit below her maintenance
Teaching her healthy habits and how to enjoy foods she loves without any RESTRICTIONS
Learning how to hit Macros to the Goals she wanted to accomplish
Things are habits that will last her a LIFETIME
Slowly having more energy to workout and enjoying strength training like she never did before

The RESULTS show for themselves, She’s enjoyed the process. this was in about 6 weeks, imagine 12 weeks, 16-weeks, etc.
Learning HEALTHY HABITS will help you be SUCCESSFUL LONG-TERM!!

If you are someone who continues to struggle and don’t know what to do next and want to see RESULTS like this
Comment Below ⬇️ the word “STRUGGLES”
and let’s talk about your personalized plan together!!

𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻

Look Deep in those Eyes at Yourself in the Mirror 🪞

Nobody Knows You Better than YOURSELF

You can’t PRETEND
You can’t LIE
You can’t FAKE IT

That person knows the Truth
Knows if you’ve been putting in the WORK
Knows if you been keeping your PROMISES
Knows who you TRULY ARE

When you’re struggling and don’t know why, really look at yourself in the mirror because you’re going to find your ANSWERS

Whether the answers are GOOD or BAD, you’ll know right then and there

One thing is for sure, what you SEE and BELIEVE of yourself is your REALITY

𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻

Can You Spot Reduce Fat⁉️

For years you hear ooh I want ABS, so I’m going to do 1000 AB exercises or I want to lose fat around my arms, so I’m going to do a bunch of arm exercises to BUILD MUSCLE and LOSE FAT

This is so far from the TRUTH, YOU CAN’T SPOT REDUCE FAT‼️

Everyone loses fat in different areas through their weightloss journey
For ME, I lose fat in my chest and arm area very fast, but belly and back takes forever
For others it’s the abdominal area or legs, etc.

Point is FAT can’t be spot reduce, but what you can do is be consistent at losing fat so you eventually get to the GOAL you want

Number 1️⃣: Nutrition is the biggest component in losing fat, the right calories and macros being hit daily
ABS and BUILDING MUSCLE are made in the KITCHEN 🥗🍗🍕
Number 2️⃣: Exercising, a combination strength training and high-intensity aerobic exercise 🏋🏼🏃🏻
Number 3️⃣: Drink a Gallon of Water or at least half your body weight 💦
Your body is made mostly of water, the more water you drink the more your fat becomes smaller
This is another conversation

Focus on these 3️⃣ constantly and you will see FAT LOSE and continue seeing FAT LOSE

Need Help Reaching Your Goals?
Let’s Have a Zero Pressure Conversation About What You Could Do
Comment Below or DM “GOALS”

𝑪𝒐𝒂𝒄𝒉 𝑨𝒏𝒕𝒉𝒐𝒏𝒚 💪🏻