Brenda’s funny, not so funny story and tip.
The following is a funny tip from an awesome client named Brenda ;-). Brenda is a little unique in that she is looking to add some muscle to her frame. Most of my clients are looking to lose weight, but not Brenda she is trying to gain. BUT...
Having a reason WHY and an immovable DEADLINE is HUGE!
Happy Monday, today we are celebrating Mandy Loggains! Mandy started her fitness journey 9 weeks ago at a weight of 237. The big motivator for Mandy was she wanted to join the police or sheriff department. To accomplish this goal Mandy knew she had to lose some weight and get fit. Generally, I like to wait 12 weeks or so before we celebrate a success story, but Mandy is killing it. As of Mandy’s last check-in, she was down to 216. Yes, this means Mandy was lost over 20 lbs in 9 short weeks. The best part is, Mandy is fitter...
A sad but powerful story about 6 year old Hattie May Wiatt
Today I am going to share with you a pretty powerful story about a little girl who made a huge impact in her community and the world simply because she was willing to share and sacrifice. It is a little sad, but powerful! I found this story while listening to the Bible in One Year App. here is the story: Hattie May Wiatt, a six-year-old girl, lived near Grace Baptist Church in Philadelphia, USA. The Sunday school was very crowded. Russell H. Conwell, the minister, told her that one day they would have buildings big enough to allow everyone to attend....
Confession…I ate Peanut Butter Pie and a Brownie…AND…I LOST WEIGHT!
So last night, my wife and went our Community Group Dinner. Every Tuesday there is a group of us from Winston-Salem who attend Mercy Hill Church and we hang out, talk about life, etc… If you would like to check it out just rely and let me know. I would love to bring you as my guest ;-). Any way, last night we had our monthly dinner and at that dinner I ate peanut butter pie and half a brownie. I also had rotisserie chicken, mashed potatoes, and a small roll. Guess what...
Will Weight Loss Make You Happy?
My awesome wife, Beth, like’s to care for flowers. As result, we have 7 kinds of various plants inside of the house. The one that I think is the most unique is one that only blooms when it is under stress and deprived of water. We actually have two of these plants, see the photo below. The one that is under stress is blooming awesomely, but the one that is “healthy” just looks mundane. This made me think about humanity. How many of us look like we have it all together? On the outside we are kicking butt and taking names....
Lindsey lost 18 lbs and she lives 4 hours away…
This last weekend we went to the Zoo. It was epic, all the animals were out and about. It has been so raining for so long I think everyone was ready for some sunshine, especially my kids. The only issue I have with the Zoo is it is an hour away, which makes for a 2 hour round trip. Wouldn’t it be awesome if we could just teleport there like in Star Trek? Likewise, wouldn't it be awesome if you could just teleport to a training session instead of having to drive there? Imagine the time you would save! With that...
Six Fundamental Truths of Getting and Staying Lean.
I just got off the phone with a supplement salesman who wants me to invest in buying some supplements to sell to my clients. I currently sell ZERO supplements to my clients because the truth of the matter is 99.9% of the supplements out there are just expensive pee and worthless. In fact, there are only three that I currently recommend, protein, caffeine, and creatine. You can get protein from meat or even protein powder (I use and recommend Quest protein), you can get caffeine from coffee or tea (I like Earl Grey), and creatine you can only get as...
New Menu ITEMS…RED VELVET PROTEIN PANCAKES and more!!!
I am super stoked! This week Chef Dave got inspired and came up with some awesome ideas, check it out. Sorry, no pictures yet, these are brand new items. Pictures coming soon. Go to www.just4youmeals.com to order New menu items include: Cauliflower Breakfast Pizza CAULIFLOWER PIZZA CRUST, TOMATO, MARINARA SAUCE, TURKEY SAUSAGE, TURKEY BACON CRUMBLES, 2 WHOLE EGGS, LIGHT CHEDDAR AND MOZZARELLA CHEESES SERVES 2 CALORIES: 450 FAT: 28 NET CARBS: 9 PROTEIN: 29 RED VELVET PROTEIN PANCAKES AND TURKEY SAUSAGE WHEY PROTEIN, EGG WHITES, VANILLA EXTRACT, BAKING SODA, OLIVE OIL SPRAY, PHYLLIUM HUSK, BEET JUICE, AND GREEK YOGURT CALORIES: 290 FAT: 9 NET CARBS: 19 PROTEIN: 36 Just 4 You Chicken Stir Fry FRESH GINGER,...
Scale stopped moving?
Do you freak out when you are eating right and working out and the scale just stops moving down? If you said, “No” you are either a liar lol, or a dude who is trying to pack on the pounds. I got a message from one of my clients who was worried because her weight loss had slowed down after the course of 4 weeks. In the first 4 weeks she had lost 10 lbs, which was 7.5% of her total weight, which is really good. Now, in week 5, she has been stuck at the same number all week and...
26 pounds gone in 10 weeks…plus a funny story
So funny story. There is a guy I train named Greg. He has been coming to me for right at 10 weeks now. He is just killing it! He has lost 26 pounds, and went from 88.5 lbs of fat to 52.08 lbs of fat, which means his body fat percentage has also dramatically improved, over 10%. Epic right?! But not funny...
I have jury duty today…. :-(!
So today I have to report for jury duty ;-(! I am less than thrilled, but hey, it is my civic duty...
Is constantly changing up your workout routine a good idea?
I will answer this question with a little story about my son Axel. As you know, last week was Valentine's Day, lots of chocolate. As such, Axel needed to write down all his classmates names into their individual cards. Axel is 5, but he still in preschool and he really doesn't enjoy writing his own name, much less his classmates names. As such, Beth broke down this card writing process into tiny little repetitive steps. Beth had Axel write down five names, on five different cards, once a day, every day, until he had finished. If Beth had changed up...
Workout out so I don’t die = Powerful Motivation
When I really decided to lose weight my motivation was so that I wouldn’t die. A couple weeks ago, I talked about why motivation is so important. Motivation is important in regards to your general health and mental sanity, it helps you stay on task. It acts as the fuel to get you from Point A to Point B. Take me for example, my motivation to lose weight, to go from 308 pounds to a current weight of 220ish was so that I wouldn't die. I saw a TV reporter on ESPN talking about how 60% of lineman in college or the...
Celebrate Success!
I am some pretty epic news! Axel broke his first board in Taekwondo the other day ;-). You should have seen him and all the other kids. They were super proud of themselves and they even got to take the broken boards home with them to show everyone. This made me think, “How often do we celebrate our own success?” Rarely if at all, which is pretty sad and depressing if you think about it. When we do accomplish something, that was hard or difficult, most of us dismiss it with the thought, “It wasn’t that hard. I should have down...
More isn’t better.
Today I am going to be busting the idea you need to spend hours a day working out to get results. So often we think more is better and that is not the case. Trust me, I made this mistake. This is a flawed idea and it goes right at the root of humanity. What I mean, is we as humans always think for whatever reason more is better. We think if we spend two hours in the gym, we will get twice as good as results if we normally go for an hour. Or we think 30 minutes is just...
What Movements Should I Do To Lose Weight?
The other day I talked about how you need to choose movements that are compound movements, which force you to active large muscle groups and even your stabilizer muscles like your core. The best movements are Squats, Lunges, Deadlifts, Presses, and Pulls. The mistake most people who want to lose weight make when they create their own program is that they focus on isolation movements (Curls, tricep extensions, leg curls, leg extensions, stuff like that). Today I am going to recommend that you also avoid using machines as a general rule. Machines aren’t bad necessarily, but they are GREATLY overused....
My plan listed below and after one day I went from 237.5 to 229.8.
I have a favor to ask from you ;-). I would like you to help keep me accountable. After the Super Bowl I weighed in at 237.5 pounds. That is about 15 lbs heavy for me lol. Plus, spring is around the corner so I need to start getting my beach body ready lol. Which means I am shooting for 215 lbs. I have my plan listed below and after one day I went from 237.5 to 229.8, which is mostly water weight and salt from the Super Bowl so don’t get to excited. I actually anticipate tomorrow I will...
What Kind Of Movements Are Best For Losing Weight?
Life can be hard enough without having to navigate through all the weight loss training jargon and misinformation. It makes me think of when I first learned to drive a car. There were a lot of things that I needed to learn and many obstacles and situations I need to be prepared for when I went on the road. The hardest one, at the beginning was learning to shift gears on a manual transmission. The hardest part about operating a manual transmission is starting from a dead stop...
Is Feeling The “Burn” Good or Bad?
Ok, so I am feeling like busting another myth so here we go. Myth number 2, “You have to feel the burn, if you aren’t, whatever you are doing isn’t working.” This is a half truth at best. While feeling the burn or “the pump” isn't necessarily a bad thing, it isn't the end-all either. When you feel the burn or “the pump” all that you're really feeling is lactic acid building up in your muscles. That doesn't necessarily mean you're getting a great workout. The truth of the matter, is to get a great workout you really need primarily one thing...
My babysitter is sick…:-(
Alright, so my babysitter (Grandma) is sick and I have to watch the kiddos. So instead of some awesome fitness, mindset, or weight loss motivation. I have going to follow the advice one of clients gave me. She said, “Just tell us your sitter is sick and them give a list of ways to avoid getting sick.” :-). I am going to be humble and follow her epic advice lol. Get the flu shot (this is the first year I did, my wife forced me). Stop touching your face! How old are you? 5? Wash your hands after you touch...