11/10/2021
๐๐๐๐ง๐ฃ ๐๐ง๐ค๐ข ๐๐ค๐ช๐ง ๐๐๐จ๐จ๐ค๐ฃ๐จ
โ
Itโs okay to fail.
โ
Itโs okay to make mistakes.
โ
Whatโs not okay, is continuing to make the same mistakes.
โ
Repeating the same behavior and expecting a different result is by definition, insanity.
โ
You want to learn from your lessons or learn from the lessons of others.
โ
Learning from the lessons of others can save you time and a headache.
โ
I remember a time, when I wanted to look a certain way but I was unable to get there due to inconsistency.
โ
I would train hard, eat somewhat clean during the week, and basically eat however I wanted to on the weekend, but wonder why I wasnโt getting the results I wanted.
โ
Reason: Inconsistency.
โ
I did this over and over, until one day, I woke up and realized that, unless I changed something or did something different, that I wouldnโt see results.
โ
In order to get a different result, you must take a different action.
โ
If youโre struggling with your fitness goals, then it simply means that you need to take a different approach.
โ
If you know youโre inconsistent with your diet and/or exercise, maybe you should try being consistent for a few weeks to see if that helps change your results.
โ
If that doesnโt work, then maybe you need a new or different program.
โ
Bottom line is, if something isnโt working for you, then itโs working against you.
โ
The key is to learn and figure out how to make it work for you.
โ
In order for me to finally reach my fitness goals and stop making the same wrong choices, it actually took someone holding me accountable to a program.
โ
Sometimes we know what to do but we just need a little push in order to actually follow through with it.
โ
If you want to change your results, start by changing your actions.
โ
You will probably fail along the way, which is part of the process, but just be sure to learn from the lesson and keep trying.
โ
LFG!! ๐ช๐พ๐ฅ
11/08/2021
๐จ๐๐ค๐ฌ ๐๐๐ ๐๐ฃ๐ ๐๐ฃ๐ก๐๐ฃ๐ ๐พ๐ก๐๐๐ฃ๐ฉ๐จ ๐จ
โก๏ธ I have a few spots available in my 12 Week Online Coaching Program.
โน๏ธ specialize in Fat Loss, so if youโre looking to drop some body fat and lose some inches, this is for you.
๐Realistically, you can expect to lose anywhere between 5-10lbs in the first 30 days of working with me.
๐๐พ I have created a system that is designed to get you results, which includes: custom workouts, customized macros & nutrition, mindset development, & accountability.
๐๐พ All you have to do is follow the system/plan, be consistent, and you will get results!!
๐๐พ If youโre ready to start seeing some results in your fitness journey, NOW is the time.
โก๏ธ To get started or for more information, all you have to do is click the link on my profile, answer a few questions, and I will contact you to set up a FREE fitness assessment and to see if youโre a good fit for my program.
Your Time is NOW.
Letโs get it!! ๐ฅ
10/26/2021
๐ฏ ๐๐๐ฉ ๐๐ค๐จ๐จ ๐๐๐ฅ๐จ
โ
๐จIf youโre someone thatโs looking to lose fat or struggling with fat loss..
โ
โฌ๏ธ Check this out!
โ
๐ Here are 3 Fat Loss tips to help you start getting better RESULTS!
โ
๐ญ) ๐๐ญ๐๐ง๐๐๐จ๐ ๐๐พ
โ
In order to lose fat, you need to burn more calories.
โ
Movement and exercise is what causes the body to burn calories. ๐๐พโโ๏ธ
โ
๐According to the American College of Sports Medicine, you should be exercising at least 3 times per week.
โ
๐๐พResistance training and lifting weights help build stronger muscles, tendons, and also burns calories.
โ
๐๐พโโ๏ธCardiovascular exercise helps condition the heart and burns calories.
โ
There are 3,500 calories in 1 pound of body fat.๐ซ
โ
If you were to burn 500 calories per day, for 7 days, that would equal 3,500 calories. ๐ฅ
โ
Meaning, you burned 1 pound of body fat. ( 1LB = 3,500 calories )
โ
However, in order to actually lose that fat, the calories you consume, need to be managed.
โ
๐ฎ) ๐๐ช๐ฉ๐ง๐๐ฉ๐๐ค๐ฃ ๐๐๐ฃ๐๐๐๐ข๐๐ฃ๐ฉ ๐ฅ
โ
In tip 1, you learned that you need to burn more calories in order to lose fat but what about the calories you consume?
โ
A calorie by definition is a heat unit measure of energy.
โ
So think of calories as energy. ๐ก
โ
The food we consume is made up of calories. (energy)
โ
Your body needs energy to survive and function efficiently. ๐
โ
So therefore, not eating or consuming way too little calories is NOT a good option for losing fat, however you do you need to manage the calories you consume in order to lose fat. โ๏ธ
โ
If your body consumes and stores more calories than it burns, you will gain weight. ๐๐พ
โ
If your body burn more calories than it stores, you will lose weight. ๐๐พ
โ
๐ฏ) ๐๐๐ ๐ ๐ผ๐๐ฉ๐๐ค๐ฃ ๐ฅ
โ
Now that you know what it takes to lose body fat, itโs time to take action.
โ
Some of you already know what to do, so just do it! โ
โ
If you donโt, then I suggest finding a fitness expert or someone with experience that can help you. ๐ฏ
โ
Iโm looking to help 2-3 committed men or women that would like to lose 5-10lbs of body fat by Thanksgiving. ๐ฅ
โ
โก๏ธ If thatโs you, comment โmeโ below and Iโll send you some more information. ๐ฅ
10/21/2021
๐๐๐๐ฅ ๐จ๐๐ค๐ฌ๐๐ฃ๐ ๐ช๐ฅ ๐๐ฃ๐ ๐๐๐ ๐๐๐๐ ๐๐๐!
โ
First, I want to encourage you with the truth.
โ
The truth is, YOU CAN DO IT!! ๐ฏ
โ
Do what? โฌ๏ธ
โ
Accomplish your goals!
โ
โก๏ธ The question is, do YOU believe that YOU CAN?
โ
๐ I rememberโฆ.
โ
not being able to do a pull-up. ๐
โ
I was about 21 years old and had been lifting weights since I was 15. ๐ฆ๐พ
โ
To give you an idea of my experience, at that time, I could bench press 315lbs for reps but I couldnโt do 1 pull-up. ๐ค
โ
I remember seeing other guys in the gym that were implementing pull-ups into their workouts. ๐ง
โ
I just couldnโt understand why I couldnโt do them. ๐คจ
โ
๐ Well for one, doing body weight exercises is different than lifting actual weights and the major muscles used to bench press have little to do with doing pull-ups but thatโs a another story.
โ
Back to the point, the fact that I couldnโt do pull-ups during that time, made me eager to figure it out.
โ
I made the decision in my mind, that โI amโ going to do pull-ups in the near future. ๐ง
โ
I believed those words and started to take action by trying to do 1 every workout. ๐๐พ
โ
I was unsuccessful for a while after trying numerous times but I was still determined to eventually get that 1 pull-up.
โ
Then one day..
โ
after continuous effort, I did my first pull-up! ๐๐พ
โ
I felt hellaโ proud of myself! ๐๐พ
โ
It felt like passing that exam, like scoring that basket, like landing that gig/job, like getting your crush to say yes to a date, etc.
โ
Point is it felt great to get that win but it was my determination, consistency, and willingness not to quit that allowed me to succeed. ๐ฏ
โ
So if you feel defeated in your journey, career, or wherever, I encourage you to NOT give up and to keep trying because eventually you will succeed if you keep showing up.
โ
But the key is that YOU HAVE TO BELIEVE that you WILL SUCCEED!
โ
That belief is what will allow you keep showing up and continue trying to get that win!
โ
Showing up is half the battle, the other half is the work that you put in!
โ
By the way, I can now do up 20 pull-ups ๐
โ
If I CAN do it, so CAN YOU! ๐ฏ
โ
Whatโs something you would like to accomplish? Comment below โฌ๏ธ
10/19/2021
๐๐ง๐๐ฃ๐จ๐๐ค๐ง๐ข๐๐ฉ๐๐ค๐ฃa ๐๐ช๐๐จ๐๐๐ฎ (๐๐๐ผ๐ฟ โฌ๏ธ)
โ
When you see someoneโs transformation photos, itโs easy to assume that they got those results from just diet and training.
โ
Those two components are definitely what make a transformation happen..
โ
But what you didnโt see was the mental transformation that took place behind the scenes.
โ
In order to make a transformation it must first take place in the mind.
โ
You transition from contemplation to action, from action to consistency, and from consistency to results.
โ
In order to succeed, you must be driven towards the goal you want to achieve and you must be disciplined.
โ
Your physique is a reflection of your lifestyle and habits.
โ
I canโt say it enough but consistency is ๐ and especially when it comes to decreasing your body fat percentage.
โ
In order to lose weight and decrease body fat, you have to either: burn more calories than your body stores or consume less calories than your body stores.
โ
If you do both together then results will come faster.
โ
โก๏ธ My programs provide at home or gym workouts, nutrition programs, mindset development, and accountability.
โ
If youโre interested in making a transformation, I have a program for you.
โ
๐ฒ DM me for more details or drop a โmeโ in comments below. โฌ๏ธ
10/16/2020
How you can create more time and money to invest in an Online Fitness coach/program.
* Get ready to think and take notes :)
