I’m a very big proponent that you should surround yourself with like minded individuals who push you to do better, not the ones that just cheerlead you even when what you’re doing is wrong, but those who aren’t afraid to tell you the truth when no one else wants to. Those are your real friends. I also believe in protecting your energy. If you are constantly around people who have a problem for every solution, are looking for for a pity party instead of a better way, then even

I often hear the excuse, "eating healthy is too expensive, it costs less to eat out and is more convenient" Well lets just see.... IHOP two eggs bacon hashbrown coffee calories 1320 $10.34 plus tax and tip Starbucks Grande cafe mocha $3.75 360 calories Protein box 4.95 380 calories 740 calories $8.70 plus tax Dunkin donuts Egg white flat bread 280 calories Oatmeal 300 calories Medium coffee cream and sugar 190 calories 770 calories $7.82plus tax Eat at home Egg whites 8 ounce

One of my biggest fears when I was losing weight was the gym. There was a certain intimidation factor that came with it. Here’s a couple things I learned along the way. 1. Everyone there is focused on them self and their goals. No one is staring at you, or judging you, they’re there like you trying to hit their goals. 2. We all have limited time allowed to the gym, make the most of your time, stay focused on why you’re there. 3. Go in with a plan of attack. Write out you’re w

When we started the 40 day Fittest loser challenge, I started a separate little experiment with my 7pm group class. The particIpants in my 7pm group class all varied in starting weight from 164lbs to 356lbs, and have female and male participants. The only thing that each participant had in common was that they all have struggled with weight loss. They were given weekly challenges to complete. They didn’t know this, but I was basing these challenges around each participants we

#tbt no motivational caption, just honest facts. If you want to change your life, start with the lifestyle you live. Are you drinking all your calories which lead to over eating as well? Are you not active enough? Do you eat out too often ? Do you make your health your priority? You can workout everyday, you will never out work the calories you take in while eating or drinking no matter how many hours you spend in the gym if your goal is weight loss until you make the necessa

Lunch time trainer thought of the day. Counting macros: Is getting enough protein important? Sure. But what does it matter if you hit your protein goal while you had a whole pizza, 6 beers, and three donuts bringing you to 5000 calories when your goal was 2000 to be on a deficit for weight loss 🤷🏽‍♂️. Portion control will always be king. Flex dieting doesn’t mean eat whatever you want, it means mostly good food choices mixed with a treat here and there. Don’t over think die

If carbs were the enemy, every vegan and vegetarian would be overweight, as a majority of their calories come from carbs. If fats were the enemy, anyone that tried a low carb diet would be overweight as Fats are the majority of their calories. So what’s left to blame? Well, you. You are to blame, by over consuming calories from a combination of foods and alcohol over the years and a lack of activity, or thinking you will somehow out beat a bad diet. No one just wakes up overw

The sooner you realize there is no end date to health and fitness the better. If you tell yourself I’m going to only workout and eat healthy until I hit my goal, well then afterwards you’ll slowly start losing muscle, you’re body will start felling softer, you’ll start gaining the weight back, and eventually you’ll be right back where you started. Focus on progress not how far you have to go. You went from not working out to 3 workouts a week, progress. You got stronger, prog

@ptjr83’s Lunch time Trainer thought of the day: ******************************** Setting up realistic goals. “ I want to look like (insert celebrity) by next Tuesday” Well let me just be upfront, not gonna happen. Here’s why: celebrity has been working out everyday for the last 10 years, while you “can’t find time” to workout twice a week. celebrity has a personal chef and doesn’t drink. Your diet consists of constantly eating out, because you “can’t or don’t have time” to

Attention clients: An at home workout you can do on your own. 20 squats 10 push-ups (HRPU) 5 sit-ups 10 burpees 20 squats 10 push-ups (HRPU) 5 sit-ups 9 burpees.. Keep working your way down until 1 burpee Time it and send it to me. Everyone that does will receive a free one on one session, top time will receive a special prize! #active #bodybuilding #cardio #cleaneating #determination #diet #eatclean #exercise #fit #fitness #fitnessaddict #fitspo #getfit #gym #health #h

People will point the finger at anything they can, but at the end of the day, lack of consistency is the problem. 3 months can change your life and your body. When’s the last time your workouts and meal were consistent for that long? When’s the last time they both were on point for a week?? But I know I know, let’s blame carbs, gluten, hormones, and 1000 other things. Stop looking for reasons and shortcuts and invest that same energy in being consistent, there’s where you’ll

Another Sunday meal prep in the books! Greek chicken breast, garden turkey burgers, tomato cucumber salad, and quinoa. Successful week in the making! To answer a couple questions I get asked a lot about meal prepping: recipes- I’m a simple person with cooking, I have no desire to spend 4hrs using something I found on Pinterest. I find different rubs and seasonings to use on my protein and grill the meats I’m using. Does it get boring? We are creatures of habits, you get the s

I wasn’t born with healthy eating habits. I wasn’t athletic growing up. I wasn’t someone who loved the gym. In fact, I was the complete opposite of all those things. I binge drank, i smoked, I partied, I never cooked, always ate out, and the only time I squatted was to reach for the last beer in the back of the fridge. People just see the end result when I say how much I’ve lost. It wasn’t easy, I wasn’t lucky, I just worked really hard and didn’t quit when I had a bad day, w

Trainer thought of the day: 1990’s: Blame Fat 2005: Blame carbs 2018: Blame sugar Truth is: We are to blame. We intake too many calories and don’t burn enough, regardless of the food/nutrient type, that’s literally what it comes down to. “ oh but the food industry” No, the food industry is a business, it is their job to sell. It is your job to be a responsible consumer. No one makes you be excessive with your food and drink orders. 1 donut never made anyone overweight. 4 don

Good post for #tbt. I went to take the pic to renew my passport today. Needless to say it makes for a good before and after pic. 200lbs lost didn’t happen overnight, and it didn’t happen until I was sick of my own bullshit. Didn’t happen until the “I’m too tired” “I don’t have time” “I’m too fat” “I can’t” and every excuse went out the window. It didn’t happen until I distance myself from a lifestyle filled with partying, killing bottles, and binge eating. I get plenty of mes