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
You think waking up at 4am for work is hard? Try being in debt, out of work, and trying to figure out where the next paycheck is going to come from. You think meal prepping and eating nutrient dense food is hard? Try being 400lbs, spending nights in the hospital, and having health issues from being overweight. You think going through a challenging workout is hard? Try looking back and saying I could have done better but I settled on average. They say I made it look easy, but
Another wonderful year of growth. I can say the biggest lesson I’ve learned this year is that taking care of yourself is the most important thing that comes to play if you’re going to be able to help and take care of others. Healthy mind, body, and soul, the things I’ll always continue to work on as long as I have the ability to walk this earth. The older I get the more I truly appreciate every moment, that I’m able to do what I love, and live a pretty good life in general be
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
lunch time trainer thought of the day: Fats! Fats seem to be on the trendy food lists for everyone lately. From avocado toast, to hummus on everything, nuts and of course everyone’s favorite, peanut butter. Quick macronutrient breakdown: 🔺protein provides 4 calories per gram 🔺carbohydrate provides 4 calories per gram 🔺fats provide 9 calories per gram As you can see, fats have more calories per gram. So even though, that avocado toast, that hand full of nuts, are “healthy”
#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
Fit foodie Friday! Today on the lunch menu: 🔹spinach base 🔹zucchini,yellow squash, grape tomato 🔹English muffin w/ 1/2 tablespoon guacamole and two eggs with a drizzle of sriracha. 🔹chicken breast lightly bread with half a piece of whole wheat toast, pan seared, then placed in the oven for 20 minutes at 400 degrees. 🔹1/2 tablespoon of guacamole on the side for dipping A plate full of deliciousness! I lift, I cook, I clean. If healthy is “boring” you’re doing it wrong. Ta
I wasn’t suppose to make it this far, and for that reason I take in every moment for what’s It worth. I feel everything 100x’s more than most people. I’m passionate about everything from, weightlifting, to family, to what I’m cooking for dinner. I love madly, I give selflessly, and don’t regret things, if anything I’ve learned and grown from the experiences. Life is a precious gift, and we only get one shot at it, I’m just making sure that when it all comes to an end, I can s
If you’ve trained with me you know I’ll randomly drop into the bottom of squat while holding a conversation, grab a pvc pipe, do some lunges , I try to move and stay mobile, instead of just sitting. A common misconception I hear often is that squats are bad for the knees, squatting low is bad for the knees, heavy squats are bad for the knees, etc. The truth is, sitting at a desk for 8 hours every day will do more damage to your knees than any squat ever will, and if your knee
Fit foodie Friday! Couple different meals from the week. 1. Protein packed omelette. Chicken, spinach, onion, tomato, peppers, with a side of sliced avocado, and wheat toast. 2. Herbed Citrus salmon, with a side of cauliflower rice and black beans, and Brussels sprouts. 3. Smoked salmon on whole grain rye, with a dairy free organic tablespoon of cream cheese, with two poached eggs over it and side of yellow squash, zucchini, and grape tomatoes cooked in olive oil and garlic.
Between my own weight loss journey and turning this into a career, I’ve been around this industry for a very long time now. I’ve seen just about every fad diet, every bullshit product to make weight loss “fast”, every must have shake and detox, every scam come and go. When it comes to fat loss, the only constants that have remained are: 1. Creating a slight calorie deficit that gets you to lose 1-2 pounds a week is the best way to see consistent result 2. Veggies and fruits a
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
Lunch time food for thought: 1-2 pounds is considered healthy weight loss..
About 15 weeks left of the year... That means you can lose 15-30 pounds by the end of the year. So when everyone is saying "New Year, New Me" on their statuses, you can actually enter 2019 as a new you. OR....
You can keep telling people how you're too busy to workout while you post about the Netflix marathon you just had OR....
Tell people how eating healthy or personal training is "too expensive" wh
Voyage Chicago article So I was given the opportunity to be featured on Voyage Chicago as a small business, which is a huge deal to me because, we are just a small business, we’re not Xsport or Orange theory, we don’t have any corporate backing so we rely heavily on our communities, social media, all you guys, to get the word out on who we are as a company, and to be able to flourish and grow. Thank you guys for all the love and support, for constantly sharing my posts, givin
When you keep your head up and consistently grind, work hard day in and day out, people take note. When people take notice it opens up opportunities to you. When you put out love, you get love back. I’ve been working on a couple projects throughout the year, and they’re all falling into place now. One is finished up and I’ll share that with you guys tomorrow night, the others will follow soon after! I’d like to thank all of you who constantly show me love in person, on social
@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