Archive for the ‘Motivation’ Category

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What’s good folks.

How is everyone doing.

I hope you guys are staying fit and keeping healthy.

For part 1 we looked at Exercise and the important role it plays in not only Fat Loss/Muscle Building but overall health and fitness.

We also touched upon the importance of combining both Exercise and Nutrition for realistic results.

For Part 2 we are going to be focusing on Nutrition.

So firstly….

Food Preparation is Key

 

Imagine trying to follow through a 12 week nutrition plan but not actually having any food prepped or knowing what you’re going to eat.

You’ve set yourself back already and started out on a road of failure. It would be near to impossible to see through your plan.

Things would work out expensive also as it’s likely you would be spending A LOT of your money on take-aways & ready made meals.

This isn’t good as you want to be saving up your money!

Plus, a lot of ready made meals may be processed (not a good idea) and buying regular take-aways would go against the whole idea of loosing fat/building muscle anyway. Can you imagine…

So food preparation is key!

You want to write down a list of foods that you are going to be eating for the time frame of your plan. Organisation is everything. Stick this list on your fridge to help you stay in the zone!

You want a balance of:

Proteins

Carbohydrates

Fats

For example:

Proteins – Legumes/Beans/Nuts/Pulses Meat (I’ve cut down my meat intake)
Carbohydrates – Rice/Potatoes/Pasta/Yams/Sweet Potatoes/Quinoa/CousCous/Grains
Fats – Avocado – Extra Virgin Olive Oil/ Coconut Oil/ Nuts/

This will help you to stay on track for the next 12 weeks, (you can even execute this plan well over a year if you need the structure)

Now, on the weekend or when you have some free time:

Food Preparation Step By Step Plan

Step 1

Prepare and cook your meals. Make sure you use lots of seasoning to keep your food interesting. Apply variety to keep things mixed up. The moment you get bored it’s easy to fall of the bandwagon.

Step 2 – Have a tuppaware to store your food in. This allows you to take it to work with you or your place of travel without being tempted to buy some “Fast Food

Step 3 – Refrigerate or freeze the tuppawares for the following week or two (depending on how much food you cooked)

Step 4 – Heat them up and you are ready to go

Step 5 – Utilize a food thermal bag to keep them warm

You gotta ask yourself – Is The effort you put in worth the work at this stage – Hell yea!

Most Definitely

New body transformation _ A new you. Healthier – Fitter – Faster – Stronger

You look good, you feel good!

You feel good, You live a better life!

I personally don’t use a microwave myself as I’ve heard shady things about them (I will do some research and see how true this is though as I’m not 100% sure, but I thought I’d mention it anyway – I heat my food up on the stove – But please feel free to do your own research and see what you find)

You know guys…

This is a journey to be enjoyed and an opportunity for you to learn a lot about yourself. It is a time to build strength, courage and to live life a better you.

SO…

Key notes from today:

1) Food preparation is very important. It’s half the effort in loosing fat/building muscle

2) Cook ahead of time and stay prepared

3) Enjoy the journey

Hopefully you guys found this helpful.

If your looking to lose fat – Let’s do this!
If your looking to build muscle – Let’s get them gainz in!

WE CAN DO THIS!

  1. Goal Setting
  2. Nutrition
  3. Consistency
  4. Exercise
  5. Motivation

 

Love folks, Until Part 3

Stay Healthy/ Stay Wealthy & Stay Blessed!

OVER AND OUT!

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Whats up folks – With Summer near – I thought it be would be only right for us to get into a Fat Loss/Build Muscle series.

This is the time now when people start talking about the beaches and holidays. Everyone wants to look good on the beach and walk with confidence. So let’s into it.

The Science Of Fat Burning/Building Muscle

When you burn more calories than you intake – You will loose fat.

When you lift weight over a period of time and consume more calories than you burn, you will build muscle.

When loosing fat, you want to do it healthily and steadily though – It’s not a over night process . The same can be said in reverse – You didn’t gain the weight over night did you. Just a realistic truth to help you build and get into the right mind set.

Patience is needed for both weight loss and muscle building. The last thing you want to do is to give up 3 weeks into your program. Set yourself a time frame and track your progress as you go along to keep you motivated.

For this series we’ll look at the following (in no particular order):

Goal Setting

Nutrition

Exercise

Consistency

Motivation

Today for part 1, we’ll look at Exercise.

Now exercise can be done in many different forms:

Boxing

Athletics

Weight Lifting

Martial Arts

You name it..

To build muscle, you need to do bodyweight exercise, kettle bells, weight lifting or some form of weight bearing exercise.

To loose fat you need to stay active and keep an eye on your nutrition. You want to be exercising at least 3 x a week.

You can’t be eating KFC 5x a week and expecting realistic results – This is the reality!

As stated above, if you want to build muscle you have to eat more calories than you are burning to also see realistic results. You want to be lifting weight at least 3 x a week minimum. You should up your carbs and healthy fats and make sure your protein is balanced accordingly.

I try to stay away from meat for my protein these days and switch it up to plant based proteins like:

Nuts

Legumes

Seeds

Beans

I do this for health and personal reasons, some of which I will get into another time.

But if you eat meat, do what you gotta do my friend…

I hope you guy’s found this helpful…

Look out for part 2 and if you have any questions…

HIT ME UP

Love folks! Stay blessed! Stay Healthy! And Stay Strong!

 

 

 

 

 

 

 

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Whats good people – How is everyone.

I hope everyone is well.

It’s all a bit mad right now with this whole Corona Virus stuff that’s going on. Stay safe and stay un-fearful – The media do exaggerate sometimes….ANYWAY…

Let’s look at the below quote and keep the spirits up:

With The New Day Comes New Strength And New Thoughts

 

What does this mean to you?

To me it means that everyday is a new start from yesterday if you chose to look at it from that angle. A lot of times people wait for the new year for a new start, but that new start could be today!

This could mean a new start for setting new goals, getting a new job or starting that project you’ve been meaning to get started.

A new day could mean forgetting the pain and hurt from yesterday and starting a new life today! There are many different angles and approaches to this quote….It’s how you choose to view it…

With a new day comes more life experience and new lessons.

New thoughts and new ideas to be expressed.

Let life be your guide and teacher. Learn from yesterday for a better today.

Grow in strength, learn new things and travel the world.

Allow today to give you a better tomorrow (remembering to always stay in the present moment)

Stay Safe Peoples

LOVE

QUOTE BY:  Eleanor Roosevelt

2019 Monday Motivation

Posted: Jul 29, 2019 in Motivation
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it always

What does this mean to you?

To me, it means just getting started.

It’s too easy to over think things when in reality it can be as simple as just getting the job done.

How many times have you thought about getting something done and put it off as the task seemed so over whelming.

This could be anything – From starting a fitness regime, to cleaning your bedroom.

Overthinking vs Instinct

Thinking can slow you down sometimes, but by applying instinct and a just get it done attitude, you can progress a lot further.

What do you think?

 

It always seems impossible until it’s done.

Nelson Mandela

4. When you feel like quitting think about why you started.

Hey Peeps,

How’s it all going.

I hope everyone is well.

Today I am here to talk about Motivation

What is Motivation and why is it important…

Motivation is the guiding force that will see us through our times of procrastination.

Motivation is the force that helps us get through those brick wall moments where you just feel like giving up.

You see, Motivation will help in you getting through your goals, daily challenges and help you to stay on top of your A game.

But staying Motivated isn’t always easy.

Especially with family, work and commitments, staying Motivated can seem like a real pain at times.

But fear not!

Below are 3 steps to help you with staying Motivated when the skies seem grey.

3 Steps To Staying Motivated

1) Writing Things Down – Writing things down keeps the vibration. It can help you remember why you started if it’s a goal for example. Try sticking post-its up around the house also to keep you aligned with your goals/task.

2) Talking to people close to you – Having someone to talk to is another powerful aid in helping you to stay on track. Conversation creates momentum within the psyche and helps you stay motivated by the energy it creates. The feeling good factor when you share with someone your achievements creates the hormone serotonin within you (the feeling good/happy chemical)

(If you don’t know anyone or aren’t really that social, you can make vlogs/video recordings talking to yourself – Watching them back and making notes can help you to keep on track.

3) Tracking Progress – Tracking your progress is a sure way to stay on track and to keep you on the ball. Another advantage to tracking your progress is that over time you can look back and see what has and hasn’t worked for you. The Winning Formula you can call it!

Let me know how you get on people!

Thank You For Reading And Have a Great Week