The Works - Fitness & Nutrition

ARE YOU TIRED?

One of the most common things I hear on an initial interview with a potential client is that they are tired most of the day. Mornings are usually fair for energy and focus but in the afternoon/ early evenings they feel drained, then about an hour before bedtime they are wide awake and end up sleeping like crap.

Let’s be real though, we all have off days… days where we checked all the boxes but still just feel drained however this can be fixed by adjusting food intake/timing and staying hydrated throughout the day.

Nutrition and hydration plays a critical role in how you feel, how you look and how you perform throughout the day and with your workouts.

So even if you just want to lose a few lbs to fit in those pair of pants that don’t fit anymore from a few years ago or for a special event let me know.

I’m not here to sell you a pipe dream. What my services provide are transformational. Transform your body and mind with healthy habits and that requires work.

DEPRESSION TIPS:

Hit the gym. Just get in there and move some weight. If you feel strong, go for a PR, if not just go through the motions. Weight therapy really works you won’t regret going!

Shower.
Use water as hot or cold as you like. You don’t even need to wash. Just get in under the water and let it run over you for a while. Sit on the floor if you gotta.

Put on your favorite underwear.
Those ridiculous boxers you bought last christmas with pictures of hot sauce on them? Put them on.

Drink cold water.
Use ice. If you want, add some mint or lemon for an extra boost.

Clean something.
Doesn’t have to be anything big. Organize one drawer of a desk. Wash five dirty dishes. Do a load of laundry. Scrub the bathroom sink.

Blast music.
Listen to something upbeat and dancey and loud, something that’s got lots of energy. Sing to it, dance to it, even if you suck at both.

Make food.
Don’t just grab a granola bar to munch. Take the time and make food. Even if it’s ramen. Add something special to it, like a soft boiled egg or some veggies. Prepare food, it tastes way better, and you’ll feel like you accomplished something.

Make something. Make a picture frame, draw a picture, color a picture, paint something, sculpt something out of clay, anything artistic. Even if you don’t think you’re good at it. Create.

Go outside.
Take a walk. Sit in the grass. Look at the clouds. Smell flowers. Put your hands in the dirt and feel the soil against your skin.

Call someone.
Call a loved one, a friend, a family member, call a chat service if you have no one else to call. Talk to a stranger on the street. Have a conversation and listen to someone’s voice. If you can’t bring yourself to call, text or email or whatever, just have some social interaction with another person. Even if you don’t say much, listen to them. It helps.

Cuddle your pets if you have them/can cuddle them.
Take pictures of them. Talk to them. Tell them how you feel, about your favorite movie, a new game coming out, anything.

May seem small or silly to some, but this list keeps people alive.

*** At your absolute best you won’t be good enough for the wrong people. But at your worst, you’ll still be worth it to the right ones. Remember that. Keep holding on.

*** In case nobody has told you today I care about you and you are worth your weight and then some in gold, so be kind to yourself and most of all keep pushing on!!!!

Find something to be grateful for!

I am trying to demonstrate that someone is always listening.

Men over 200 lbs just starting out trying to lose fat here is a reminder…. Just start walking, get moving. Wether it’s just walking on a treadmill at an incline or my favorite the stair stepper, just get moving.
Start with just 20 mins then work your way up from there. Don’t overthink it, just get started moving and build from that. If you have any questions or need some guidance just let me know. Have a great Friday 💪🏼

Looking in the mirror and liking what you see in the reflection is a great feeling. Don’t believe me? Give it a try for yourself.

I used to not like what I saw in the mirror so I started making small changes on a daily basis. Those small changes lead to some pretty cool results. I really enjoy everything about fitness, the training, the nutrition, seeing how certain foods affect my physique, the endorphins that I get from a good training session really keep me coming back.

It’s kinda outside the social norm to be passionate about your fitness and diet. A lot of folks don’t pay attention to it then 5 years go by, you have a family, a career and maybe a couple of kids and look in the mirror and don’t like what’s looking back at you. If that sounds like something you have or are experiencing I would like to help!

The satisfaction of feeling good, looking good and having the energy and flexibility to play with your kids after a long day of work is something I take great joy in. I’ve been blessed to have the ability to do this and want to help others experience the same!

Consistency is key to everything including building muscle and fat loss. It’s really quite simple. Follow the plan, workout and diet! That’s it!!
Will it be easy, no but it’s worth it.

Monday is here…. The day some of us say we are going to change something we don’t like about our habits. Well the day has come, are you ready to make that change or put that thing off till tomorrow or next Monday?
If that habit or “thing” has anything to do with a healthier lifestyle let me know how I can help.
Have a successful week 💪🏼💪🏼

I feel attacked 🤣

I was short on time this morning but was able to get in a quick lift. 50 minutes - 8 exercises, 4 sets each. So I get it when people have kids/life and don’t think they have the time, I truly do.
If we want something bad enough we will make the time, if not we make an excuse!

You're stuck because you keep trying to squeeze 1-2 years worth of results into 1-2 months.

And then giving up & starting over again.
Impatience is your #1 problem.

Give your body time and embrace the process.

Have a successful week!

Life is stressful, busy and chaotic

This is the most cited reason people say they can't workout.

This is the BEST reason to workout

You can't control the world around you. You can control your body

Strength and resilience you cultivate in your body carries over to your mind

Build a stronger body, build a stronger mind 💪🏼

Getting in shape goes far beyond just looking physically amazing.

It's the ultimate flex of self-respect.

You have to work for every bit of it with your habits, consistency, effort and determination.
The physical results will become just the icing on the cake in your fitness journey.

The real prize is the person you become. 💪🏼

A short workout is better than no workout.
Tracking some of your food is better than not tracking anything.

Getting a 15-minute walk is better than no walk.
Doing ONE kind act of service is better than just thinking of yourself all day.

The point is - Progress> Perfection.

If you’re anything like me, I hold a bit of fat around my hips. It’s the hardest thing for me to get rid of. I added in a dash of morning cardio, tweaked my diet just a little and got to work.
On the left was 6 weeks ago and the picture on the right was yesterday. 15 lbs difference 💪🏼