02/27/2023
Water & Hydration💧💧
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I get asked all the time, “How much water should I be drinking a day?”
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Water consumption for a day is very individualized for weight, gender, and age. For example, a male weighing 250lbs will have different water needs than a female that weighs 125lbs.
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Water consumption is also effected based on how active you are. We lose fluids and electrolytes through sweat, waste removal, metabolism, and breathing. Water is important for digestion, lubricates our joints, body cooling, for every cell in our body, etc.
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I could get into specifics on how you should be drinking 90.34 fl oz of water each day, but let’s make this simple and realistic.
1. Start by making your water consumption easy by getting a half gallon or 1 gallon jug. This will avoid having to fill up a 16-20 oz water bottle 6-7 times a day.
2. Understand that we consume water in other ways such as through food (fruit’s especially), coffee, tea, etc.
3. Set timers/reminders on your phone to help you drink throughout the day
4. Drink a glass of water when you wake up, and with each of your main meals.
Try these techniques out to help with your daily water consumption👌🏼
02/15/2023
BIG ANNOUNCEMENT🚨🚨
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I have joined the HolStrength team. I’ve been buying stuff from them for almost a year now, and I have been so impressed with their product. As a believer of Christ and what that means to me, Holstrength hits every single value that holds truth.
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The credit I receive from y’all using my code/link, I will match and give to my local church, ministry, and other giving opportunities that arise.
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Coupon Code: ‘ROWDYFIT’ 10% off
Link: https://www.holstrength.com/?ref=KPhM92UVZoo5Wm
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Thank you guys and mostly thank you God for this great opportunity, and different avenue to help other with their fitness goals and spreading Gods’ word. ✝️🙏🏼
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PS: Code and link are also in my bio
02/13/2023
Keep the balance between fitness and life⚖️
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For some keeping a balance in life is a hard topic to grasp. I fell into a long season of life where all my chips were on the fitness side, and not so much on the life side. This lasted for a few years. After realizing I was missing out on hanging with friends, going out for enjoyable food, etc, I shifted my mindset on a couple things:
1. Types of Dieting are meant to be temporary, not a lifestyle
2. Missing a day in the gym won’t destroy my progress; one day doesn’t make or break the progress
3. Memories over macros
4. When thinking about how many days to go to the gym a week think: less is more (to a certain extent). Your body needs time to recover. Unless you’re a competitor or an athlete, you only need to go to the gym between 3-5 days a week with a sound flexible diet, of course depending on your current state and goals, but this is just general
5. You’ll have seasons of where your health is a huge priority and you’ll work your butt off with no excuses, then other seasons when you need to put those a couple spots down on the totem pole.
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Hope y’all got a great start to your week!
02/12/2023
How to start waking up early to workout?
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First things first, as an adult there a million things that go on during your day that you have to get done, and even more if you have a family and kids. This makes it hard not only to fit in a decent workout, but to have the energy to workout. So, most of us either will not workout consistently or not at. So why not get the day started earlier, where, believe it or not, you’ll actually be more productive?
1. Start with getting up 2 hours before you normally do. For me that’s 4 am. Make sure before you go to bed the night before, set an alarm that is soothing to wake up to, not annoying. Now place/charge your phone across the room that way you actually have to get out of the bed to turn it off, which is step one ☝🏼
2. Now realize, the first 5 minutes will be the hardest of this process, so keep moving. So things you can do in this time: make your bed, chug a glass of water because you’re dehydrated after the night, make your pot of coffee or tea, etc
3. Here comes the cognitive/ mental wake up. Do something productive that’s not too intense to wake you up cognitively: check/answer emails, read the Bible/book, pray, watch a motivational video, make a list of tasks to complete, make up food/meals for the day
4. After this, it would’ve been about 30-ish mins since you’ve woken up, so you’ll probably be hungry. Grab something to eat based on your current goals and your morning eating habits
5. It’s been about an hour so now it’s time to get ready for the day such as: taking a shower, basic hygiene tasks, getting dressed for the gym, gather clothes for work.
6. Finally, if you have any extra time—this is important—then relax and enjoy the peace and quite while you sip on your coffee/tea
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Challenge: Try this out for a week.
01/21/2023
“Commit to the LORD whatever you do, and he will establish your plans.” - Proverbs 16:3
12/29/2022
Got myself a new toy. Can you guess what it is?🤔
12/23/2022
You’re crazy if you think a little blizzard is going to stop me from getting that work in🥶🌨️
11/07/2022
New week means new opportunities 📝
10/17/2022
Build confidence and consistency where you’re at right now🗣
Let me explain🤔
I stress to my clients, and myself as well, that it is possible to try and progress too quickly.
For example, when wanting to try a new PR on bench, deadlift, etc. I’m usually all for it, I love seeing that ambition and aggression. But, if you’re not really feeling it, just doing because it may look cool or just for fun, that’s where you could get injured. I’ve been there bad it’s not a good state of mind.
Build confidence, strength, and power at the stage you’re at, that way it’ll be easy to progress and move to the next stage. Just like with a job, you have to show that you can not only do your job well but excel at it before you get promoted. If you were to get promoted, but you have no idea what you’re doing, then chases are you’re not going to do well at the promotion and risk getting demoted which is never a good feeling.
Take your time, build that confidence, and excel at what you do best and that’s being you!
10/05/2022
I have spots open for the 8am slot on Saturday mornings @ Zone Personal Fitness in Powell. All individuals with some weightlifting experience and all ages are welcome!! If you or anyone you know would be interested send them my way I would greatly appreciate it. Contact me via email: [email protected] or DM on Facebook.
10/02/2022
Whatever you do, work at it with all your heart, as working for the Lord - Colossians 3:23 🙏🏼
12/29/2022
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10/05/2022
10/02/2022