FITNESS

  • EXCELLENCE WITHOUT EXCUSES: FITNESS TIPS FOR 2016

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    I wrote this to remind myself what has to be done to achieve health and wellness in 2016.  Here’s to Consistency, Faith, Focus and Fitness in the New Year!  I post my journey on Instagram and use the #occupythegym tag.  Let’s get it!

     

     

     

    10 tips for mental toughness and fitness preparation

    1. Decide. Commit. Succeed.
    When you decide, you’re already done. The rest is just your timeline.
    Fitness essentials for consistency:
    – meal plans
    – clean clothes
    – gym routine

    2. Don’t think, Just Go.
    Don’t argue or reason out of a workout. Run out of excuses.

    3. Be Selfish
    Fitness over everything. Create good habits and protect them fiercely. Make your fitness routine a priority. Pay yourself with time and commitment.

    4. Get Uncomfortable
    If your workout seems easy, time to level up and set a new goal.

    5. Log off
    Put your phone on airplane mode during your workout. Save selfies and posts for the sauna.

    6. Eat Clean
    Eat Real food + water
    Cheat meal, not cheat day
    Create realistic meal plans

    7. Track Everything
    Food, cardio and strength training… It all counts.  MyFitnessPal is a great app.

    8. Forgive yourself
    Repent for your fitness sins and get back on track. Don’t give up. It didn’t happen in a day, it won’t come off in a week.

    9. Do the work
    There is no shake, pill or waist trainer that will magically slim you down. You need to move significantly, with daily consistency.

    10. Do the math
    Weight loss is mathematic. 3000 calories in a pound. Burn more calories than you eat.  The result equals weight loss.

    And that’s really all there is to it.  Train your mind, and the body will follow.

  • FITNESS TIP: DRINK MORE WATER.

    AUTHOR: // CATEGORY: fitness

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    Drink more water. Seems simple enough, but it’s hard for me to do. I get the best results when I drink half my body weight in ounces every day. That’s 123 oz of water. Or 4 of the bottles in the picture.  

    Why does drinking water cause weight loss?  Most people don’t realize that fat is flushed out in 3 ways: Sweat, excrement and urine. Water flushes your cells of fat, causing weight loss. Again, it’s simple… Water in, waste & fat out.  So, drink up! 

  • C4 PRE WORKOUT

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    Day 2 on C4 pre-workout. I took it at home and started to feel it on the ride to the gym. Tingly, and it seemed to affect my vision, I couldn’t stop squinting. I could feel myself get immediately impatient and aggressive. It definitely killed the lag time in getting a workout started, but I felt like something was wrong. I warmed up on the stationary bike, and did weight training today with jump rope mixed in to get my heart rate up. I lifted heavier, and after an hour, I started to level off. I cooled down on the bike. Not sure how many calories, but I felt like I put in work.  

  • FIRST TIME AT RUNYON CANYON

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    Woke up this morning and decided to hike Runyon Canyon, a staple for the hollywood fitness folks.  I figured, I walk inclines on a treadmill everyday, how hard can it be? So, I picked up my homegirl Marquita and off we went.  I didn’t know what to expect, but I didn’t expect the climb to start from the car.  This ain’t the treadmill.

    Marquita’s done this before and handled it like a beast.   My mind and body rebelled, and, after stopping every 50 ft, I eventually made it to the top.  Everytime I wanted to quit, my mind went back to a year ago, when I couldn’t walk at all.  I was determined.  The view was absolutely gorgeous.  I’m not in a hurry to do it again, but I’m glad I did it.

  • TRAINING TO RUN FASTER…

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    3 miles. 40 mins. Super slow. I started using the Nike Running App this week to train for a 5k. I’m just getting bored with my daily workouts and figured this would be a nice challenge. The app is pretty cool. When folks like your run, you hear cheers on your route. That’s dope. I’m looking for anything that can keep me motivated. My diet has really fallen off. I pretty much eat what I want. I haven’t lost any weight, but because of my daily gym workouts, I’m not gaining either. But, the goal was to lose 100 and I’m still about 40 short. Time to get serious about food again.

  • REFLECTIONS ON EASTER SUNDAY…

    AUTHOR: // CATEGORY: fitness, life

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    Feeling blessed and refreshed.  It’s funny how my mind tightens when I’m getting my body in shape.  With all of the technology that has us “checking in” and “sharing”, my workout is the one time when I can focus on my goals and the way to get them done.  I thought about Buttacup as I ran today.  She was always a ray of sunshine, smiling and happy.  I thought about how she loved to ride and represent.  I thought about how lucky we are to live, when so many of our friends and family didn’t wake up this morning.  Life is too short to harbor grudges and have issues with family and friends.  You never know when you will be called.  And, I would never want some nonsense stand in the way of years of friendship.

    I thought about my club, Steel Horses MC, and how proud I am of how far we’ve come.  Any relationship worth maintaining will have challenges.  We are by no means perfect, but we are strong as STEEL.

    I thought about my Sorors of Sigma Gamma Rho and how great it was to reconnect with them this weekend.  I thought about all of the excuses I’d given for not being an active member.  I’d forgotten the standard of excellence that was expected of me.  This weekend, my beacon was re-ignited and I am determined to come back to do my part.

    I thought about my fitness, and how I’ve been slacking.  It’s time to tighten up the plan and recommit to consistency.  By the grace of God, I’ve been maintaining my weight loss.  But, I need to step it up to get the loss I’ve been longing for.

    I thought about my love, and how lucky I am to have her as a part of my life.  She is wonderful.  She’s excellent and pushes me to greatness.  God has truly blessed me with a life partner.  She is complete in all facets of what I wanted.  I resolve to always love her the best way I can.

    Life is made up of many moving parts.  It’s hard to keep this machine working sometimes, but I wouldn’t have it any other way.

  • FITNESS UPDATE

    AUTHOR: // CATEGORY: fitness, life

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    Been a minute since I’ve checked in… This is week 6 of insanity… I’m on my slow but steady grind. Staying motivated is tough, but I’d rather feel the pain of a workout than the regret of missing one. My biggest fear is regaining the weight I’ve lost. So, on the days I don’t want to, I push thru anyway. My key to fitness is developing the mental toughness to stay consistent daily. One workout every now and then won’t get you results. One step at a time, lighter with every step.

  • SHAUN T IS COLD…

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    By now you might have guessed, I’m doing my second cycle of Insanity and it’s tough. Not as tough as the first time, but I feel weak. Today, I did Cardio Power and Resistance. I made it through the cardio, but the power moves are killer.

    In an unrelated side note, my I disciplined diet has caught up to me and I have GAINED 6 pounds. Huge wake up call. Gotta get my diet back under control and gotta get consistent.

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  • DAILY FITNESS UPDATE

    AUTHOR: // CATEGORY: fitness, life

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    Ran to the gym, did cardio recovery, ride the bike for a bit and walked home. Feel good. Nothing like a workout to clear your mind and focus your movements.

  • FITNESS UPDATE

    AUTHOR: // CATEGORY: fitness, life

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    It’s a beautiful morning in the LBC… Ran 3 miles + insanity cardio power and resistance. Total calorie burn was 1265. I feel strong, capable and confident. Getting healthy was the best thing I could have done for not just my body, but my mind. Looking forward to a beautiful day!