( I had to break the video into parts in order to post it. lol)
( I had to break the video into parts in order to post it. lol)
As noted yesterday, here are my before pictures!
I’m already fairly slim so my fitness journey will be all about toning, gaining more muscle and shredding body fat (lean out).
Meals of the Day:
Breakfast 6:00AM: Oatmeal & Greek Yogurt with Strawberries and Banana
Lunch 10:00AM: Spinach & Herb Wrap with thin sliced Steak, Spinach
Snack 1:00PM: Almond Dark Chocolate Chia Seed Bar and an Orange
Pre-workoutSnack/Meal : 1 slice of Ezekiel Bread with 2 slices of turkey bacon & 1 Whole egg & 1 Egg White & 10 ounces of my BCAA drink
Post-workouts Snack/Meal 5:30PM: Protein Shake (1 scoop of Vanilla Plant-Based, Chia Seeds, Spinach, Dark Chocolate Almond Milk, Strawberries)
(I meal prepped this dinner & this is what I’m having)
Dinner 8PM: 4oz Salmon, Whole Green beans and Sweet Potatoes
Tomorrow I will do a quick vlog blog on some of the foods & supplements that I’ve eaten & the nutritional value of them I’ve eaten today & tomorrow. Catch up with you all soon!
Hellllo everyone! I often post a lot about health, wellness, fitness, etc and decided to open up a little more and track my Fitness Journey via my blog. I’m excited to begin and get back to it with consistency but in the same breath, it’ll be new to me & just a tad bit unnatural for me only because I normally am not so public with (especially with something I see as personal) what I have going on. To be completely honest with not only myself but with you all as well, just like a lot of everybody, consistency has been my biggest downfall and the main reason why I’m not exactly where I want to be physically at this very moment. Lately, I’ve been inconsistent with counting my macros & watching how much I eat especially on the days I don’t work out, I don’t workout as often as I used to & I simply get too comfortable eating whatever I want, when I wanted it but complain about how I feel or how I feel I look and became the person that just talks & complains with little to no action. As mentioned in maybe my very 1st or 2nd blog that I posted, I’ve been athletic all my life. Once I graduated High School, it came to an end for me because I was no longer involved to sports or extracurricular activities that kept me in shape. As also mentioned, I originally started my fitness journey in the summer of 2015 and only stayed consistent for 2 months. I went completely cold turkey & ate healthy 95% of the time & seen results not only physically but mentally, from within. Once my birthday that year came around, I pretty much just gave up everything, got comfortable to where I fell back into my ways and found myself nostalgic over how I used to live my life (eating whenever I wanted whenever I wanted, off sleeping patterns, not working out, etc.) However, your Fitness Journey shouldn’t be something strict to the point to where you can’t and shouldn’t have fun.
When it comes to living a healthy lifestyle, it’s clearly ideal to eat 100% healthy Sunday through Saturday but in the real world, it’s all about B A L A N C E. The only reason why I say “in the real world” is because we’re only human and there are or can be times where we crack and indulge in what we want here and there, and that’s okay. Your lifestyle should or can follow a 90/10 rule of thumb or 80/20 aka 90% or 80% healthy choices and 10% or 20% your choice. With that being said, as long as your lifestyle is 8 or 9 times out of 10 healthy, you’re living a balanced, healthy lifestyle.
For me, I’ve been lenient with myself with the continuous unhealthy choices that I’ve made to the point where I’m starting this journey, yet again. So, the beginning of this time around, I’ll be a little more “cold turkey” and limiting myself to one cheat meal a week. Although this will be HARD, I’ve built somewhat of tolerance when I went down this road before for eating the way I know I should and eating what I want, when I can afford to cheat on my meals.
My fitness goal is to shred the body fat that I’ve accumulated over time, tone & build more muscle. Ive never really been too concerned with weighing myself on the scale because not only do I feel like how I look and feel inside & out matters more but because my goal is so specific, the number on the scale may not change as often as I’d like because by lifting weights & incorporating High Intensity Interval Training, I’d be shedding fat & gaining muscle. Nevertheless, I’ll still keep track of the number on the scale just to keep my eye on everything. I officially started my journey last Saturday, August 5th but I will post my before pictures tomorrow. From now on, in addition to me posting randomly about other things, I will post on how this journey is going for me, workouts (videos maybe 🤔) the things I eat, supplements I use, results, things I’ve learned, etc etc etc. I will utilize my own workouts that work(ed) for me, the foods that work(ed) for me & supplements I use to put them to work to showcase my very own results. I ultimately decided to share this journey with you guys because it benefits me in 2 ways: 1). I share my results to keep myself on track & motivated & 2). to also motivate others to get back on track or be here if someone needs/wants my help with what’s been working for me in hopes of it helping you too. So stay tuned! Be on the look out for new posts & updates. 🤘🏾✨
There is a lot of back and forth on whether or not you can drink freshly pressed juice in place of an actual meal. The reality of it is, is that in terms of meal replacements, it’s more ideal to use a smoothie or a shake as opposed to freshly pressed juice because of the thickness.. but in the same breath, it’s not unhealthy to drink fresh juice on an empty stomach. On a more personal level, I’ve actually tried both to see for myself and did the necessary research as needed, for me to be able to actually share.
Fresh juice can be consumed on an empty stomach. This infuses the body and tissues with an abundance of vitamins, minerals and live enzymes. Because it is lacking fiber, it doesn’t require digestion and gives up a burst of energy. If fact, it’s best to drink fresh juice on an empty stomach and/or at least half an hour before a meal. This is when your stomach hungers for food and would absorb anything you consume. When you drink a healthy, nutritious juice, your body quickly absorbs all that you consume, wasting nothing. As a general rule, fresh juice provides complex carbs to fuel energy and can be taken any time of the day.
However, a smoothie is more ideal to be used as a meal replacement and is much more substantial and filling meal than a juice; smoothies contain all of the fiber from the fruit, and the fiber is what keeps you fuller longer. Every meal you eat HAS to be a balance of carbohydrates, fats and proteins. Therefore, you have to actually make the smoothie thicker and like a meal for it to be more filling (meaning adding fats, fruit, vegetables and proteins to make it into a complete meal in liquid form).
Unless you’re on a juice cleanse, consuming raw, solid foods is evidently best. If you’re looking to lose weight, you can drink fresh juice in place of a meal. HOWEVER, if you’re looking to replace a meal with juice or smoothies, watch the sugar content in both the juices and smoothies that you make or consume. When you eat a lot of sugar at once, your blood sugar spikes and not to mention, adds on extra pounds.
I’ve mentioned before that you can work out all you want and see no results in the gym if you’re not changing your lifestyle and your eating habits. Along with this, people often assume and/or feel that adding supplements to a non-healthy or imbalanced lifestyle will quickly fix whatever it is that you need fixed. Whether it’s weight loss, weight maintenance, gaining healthy weight/muscle, toning, cutting/shredding and so on and so forth, NOTHING will work at its best unless you change your lifestyle and eating habits. Supplements should be added to your already balanced diet and should act solely as a supplement (in addition to, to make complete) to your already healthy or balanced lifestyle.
For an example, people use cleanses, “waist trainers”, detoxes, body wraps, etc as a quick fix. With cleanses and detoxes, it’s unavailing when you cleanse your body of toxins, heal your body within and infuse it with the vitamins, minerals and nutrients that it needs but counteract that benefit with putting what you’re trying to put OUT of your body, back in. You typically cleanse or detox to reboot/reset your body or just to get a jump start into a healthy lifestyle so it only makes sense to continue to maintain what you’ve started, after you started it rather than going falling back into the lifestyle you were trying to get out of. This also goes for body wraps and/or if you choose to wear a waist trainer, yes you’re fixing your body from the inside, but your inside is far more important than the what’s outside. Wearing a body wrap and/or waist trainer without changing your diet is like putting on new, freshly washed clothes on when you haven’t showered in days. lol Yeah you look great but underneath isn’t so great. It starts from inside, clean up inside your body and it will surely, without a doubt show on the outside.
This also go for tablets/pills. WATER is essential not only with everything but with supplements as well. Water soluble supplements dissolve in water so you have to keep you body hydrated so your body will retain the nutrients it needs. If you consume water-soluble supplements vitamins, your body will make use of the essential nutrients first before the excess is excreted. Therefore water-soluble vitamins are dissolved in liquid and then absorbed, sometimes quickly and easily, into your bloodstream. DRINK WATER FOR OVERALL HEALTH & FOR YOUR BODY TO FUNCTION PROPERLY.
The supplement will do it’s job but it works at its best if it has some help aka your diet and lifestyle. Supplements are not intended to be used as a miracle or quick fix. Put in the work and put yourself and your health as your #1 priority. Look and feel good from the inside out because if you take care of your body and it will take care of you. 💪🏾
One thing that I hear a lot from people is that what they’re currently doing isn’t getting them the results that they want or they find it hard to even do so. HECK YEAH it’s hard and it won’t be easy (TRUST me when I say it’s NOT easy, mainly to be consistent). HOWEVER, are you putting the W O R K in to really lose that weight/fat, tone and/or gain muscle? Often times people forget where it all starts: in the kitchen. Exercise and Nutrition are EQUALLY important but I emphasize nutrition a tad bit more, even for myself, to that get under control to achieve my goal first in order to attain the goal that I am trying to meet. Working out is honestly pointless if you eat poorly. You can go to the gym all you want and be the exact same size as you started or possibly can gain more weight. You won’t have the physical endurance to push through tough workouts if your nutrition is off. Unhealthy food choices, whether you’re eating too much fat, too many calories, or not enough of either, makes you feel sluggish and lackadaisical. You are what you eat: If you eat crap, you’ll feel like crap. If you eat great you’ll feel great. Nourish your body with quality foods that you can eat more of such as foods that are high in volume, but low in calories. This will help to fill your plate and your stomach without overdoing the calories. Load half of your plate with colorful vegetables and/or fruits and one-quarter of your plate with whole grains and/or starchy veggies, the other portion is protein and fats.
You can’t exercise off a bad diet. You’ve all heard someone say, “Would you fill your car up with bad quality gas? Imagine what kind of shape your car would be in if you constantly did so. Treat your body this way.”
You HAVE to constantly feed your muscles in order for them to grow. When you exercise, you are ripping muscle tissue so it is imperative to repair that with complex carbs, healthy fats, veggies and proteins to build that muscle. You HAVE to constantly feed your body what it needs for overall good health and wellness. Exercising uses a lot of your body’s resources and that needs to be replenished. Yes you will lose weight if you eat less in a day than you need to but it’s NOT healthy. Calorie restriction and skipping meals may seem like the clear path to weight loss, and you may lose weight doing so, but your weight loss will be slow and frustrating. More importantly, you will lose valuable muscle mass and ultimately you are sure to regain the weight you have lost. Fuel your metabolism and nourish your body with high-quality, nutrient-dense foods to stop battling your weight and lose fat forever. Eating less does not create the need to burn body fat. What it really does is create the need for the body to slow down. The body hangs on to body fat, so instead, it burns muscle tissue.
Why does the body hang on to body fat and burn muscle? What does your metabolism want more of when it thinks we are starving? Stored energy.
What is a great source of stored energy? Body fat.
So when our metabolism thinks we are starving, does it want to get rid of or hold on to body fat? It wants to hold on.
What does our metabolism want less of when we are starving? It wants less tissue (which burns a lot of calories).
What type of tissue burns a lot of calories? Muscle tissue.
So when our metabolism thinks we are starving, it gets rid of calorie-hungry muscle tissue. I’ve done the research and found that 70% of the weight lost while eating less comes from burning muscle, not body fat. Burning all this muscle means that starving ourselves leads to more body fat, not less, overtime. As soon as we stop starving ourselves, we have all the calories we used to have but need less of them, thanks to all that missing muscle and our slowed-down metabolism. Now our metabolism sees eating a normal amount as overeating and creates new body fat.
Aside from a nutritional stand point, SLEEP IS VITAL TO YOUR HEALTH. Sleeping allows you to relax your muscles completely and allow them to restore and recover. This means your muscles are actually inactive, which is a great time for them to repair themselves from the damage you’ve done while working out. Also, those who don’t get less sleep than others are more likely to binge eat unhealthy food because they develop a bigger appetite (hormones that increase your appetite kick into gear and will likely make you eat more than you would if well-rested). In addition to this, you burn a few calories when you sleep (by not eating for 7-9 hours and those calories burned during sleep are used to sustain vital functions in the body). SO GET YOUR SLEEP AND REPLACE THOSE CALORIES WHEN YOU WAKE UP!!!
The point of this all is just to say that if you’re serious about losing weight, gaining muscle and toning, it is vital that you get serious about it ALL the way around and not just in the gym.
Hey Guys! I wanted to make a quick blog to happily announce that I am apart of the ItWorks! company! I decided to join this business because I wanted the customers I’d have for my Juice Bar business to be able to have a wide variety to choose from, to reach their health goals & continue it in ALL aspects, in addition to healthy & organic juices & smoothies. I promote health & wellness as it being a part of your lifestyle & not a quick fix & ItWorks! Is the PERFECT addition to the business that I am already building. I just wanted to use this blog as a platform to not only introduce my new business that I’m apart of, but to answer any questions of what the business is & what it represents.
So, what is ItWorks? What do we sell?
ItWorks! is an online Health & Wellness company that offers Plant-Based, Hypoallergenic, 100% Natural, Non-GMO & products free of animal ingredients. We offer a wide variety of things from Body wraps, to Hair, Skin & Nail products, to Fat Fighter (Carb Blocker) supplements, to Skin care products & SO MUCH MORE! These products are for both men AND women and can be ordered online from ALL over the world. If you enroll as a Loyal Customer, you get ALL items (of your choice) at a discounted price & sent to you, monthly. No membership fees attatched. Why I mention this to every potential customer is because not only are you saving money, but you’re reaching your goals with nonstop and consistently with healthy & natural supplements being sent to you without you having to drive out & get more every time you run out of it. Get started today! Comment on this blog with ANY questions you may have or if you follow my social medias, message me your number & we can speak personally to help reach your goal, the right way!