Go in. Get In. Get it?

What up peeps? I'm not going to talk about the New Year cause it's just a New Day to me. A New Day to accomplish what I need to do. A New Day to push myself. To eat better, live better, and workout harder. To motivate myself to go/run the extra mile; do the extra push up to build a better me! I go in hard. I get in early. And then I get it. Get it? I get what it takes to get my mind, body, and soul in order to be a better me. Thanks God for allowing me to wake this morning a share with my folks!!!!

Right around the corner

What up peeps? Yeah, its me again giving you the run down on staying healthy and fit. Can you believe that another year is about to leave and come around again? WOW! It's like when you blink time is flying. To bad getting in shape doesn't work like that, huh? Yeah, you have to do that the old fashion way. Get out there and do it! Start the New Year off right. Don't have a piece of cake in your mouth, or get intoxicated thinking that is the thing to do. Nope, It's not. Feeling good and looking good is the thing to do baby.

Tomorrow?

What up peeps? Let me share something with you all. I had a potential client that I was going to train 3 times a week. She decided to hold off on it because of the holidays b/c she said she was going to be eating like a pig. So, her New Years resolution -- just like a lot of others -- is to start working out!

This wise cat told me about 13 years ago that it is foolish to make a resolution in dead weather. You can't plant seed in winter and expect it to grow. Hhhhmmmm?! Maybe that's why so many fall of the wagon before the middle of March! So ponder that one peeps.

The title says, Tomorrow? Look we ain't guaranteed tomorrow. Get up and save yourself yesterday! Don't let laziness be a vice you can't over come. I know you want a fit physique. Get started on it. Research to see what you have to eat and get yourself active in the gym or working out at home! My DVD is available for your needs as well ;)

A job well done

What up peeps? While i was making my runs this past turkey day, I saw many people out there jogging and walking their dogs. It was a pleasant thing to see that there are some folks that take their health seriously. Don't wait until the new year to make your resolution to get in shape and then come up short in the first few months or less. Get it in now and do what you have to do. It's like this: if you have time to eat, sleep, and work, then you have time to exercise.

Take the pledge....

What up peeps? Did you miss me while I was gone? As you all know turkey day is right around the corner. What will you be eating and drinking? Look I'm not trying to spoil your holiday but don't spoil your body. You don't have to shove food in your mouth so it can go down your esophagus. Then you have to unbutton your pants so you won’t bust. Savor the delicious delicacies that will be on your table and eat in moderation.

As I said before, your body is your temple. Take very good care of it and it will take care of you. It’s disturbing to see adults, young adults, and kids who are over weight and or obese. Gluttony is a sin peeps. So let’s pass the test over this holiday season by doing the right thing by ourselves. Let’s exercise!!!!!!!!!!!!!!!!!!!    

Just because..... (smh)

What up peeps? I posted something similar to what I am about to say before. Now check it out yall, just because you look a certain way (good) doesn't mean that you are not supposed to workout! Ladies, you look sexy in your jeans? You probably do. You have a flat stomach? Maybe. But, how is your stamina? Do you have any aches and pains? How is your energy level? Are you tired after climbing a flight of steps? Is your cholesterol level high? What type of foods are you eating? Keep this in mind the next time you think you are at your perfect size and think that working out will ruin it for you.  

Get it in baby! Also, check the link....

What up peeps? Hey you know that when you don’t workout that your energy level is very low and you are tired all the time? Ya feel LAZY.  Also, when you are not active your immune system is low so you can get colds more frequently than others. So looky here, treat your body right. Join a boot camp class; get my DVD that is available right now, or start your own workout regime. I say get my “Body Burn Boot Camp” video though. It will have you looking good and feeling good baby! Check the link below for invoice information and I will send you my DVD!

Create a new invoice - PayPal

In the morning time

What up peeps? Before you go to work or start your day, get in a good workout! Whether going to the gym for 30 minutes to an hour, or popping in a video at home, get it in! Shake the kinks out, burn those calories off, and loose the stress. Now I know you can dig that....

Balancing act.... The DVD is almost here!!!!!!

What up peeps? With all of the posts that I previously shared, have you all been following through? Hopefully you have b/c we need to take care of our body so it will take care of us.

 Have you tried to improve your balance? Here is a good routine that I would recommend you try. First position: hands in the air standing on one foot. Then lean forward and try to have your torso and leg parallel to the floor. Hold this position for eight seconds and repeat for three sets, then switch legs. There are several other balancing routines that I will share with you later so stay tuned!

It's almost here people! My work out DVD that I said was coming out with in April will be ready in a week. Special shot out to the peeps who helped me: Terence Morrow, Gill Rahming, Lisa Tinsley, Ty Smith, Eric Lias, Shamyria Ortiz, and Sharod Alford. Be sure to hit me up so you can get your copy while they last!

Three times a day….

What up peeps? You want to know how to build or tone your upper body quickly without the use of weights? Well this is what you should do: a push up pyramid.  The key is to get in a push up position and do one push up, then on your knees and do one shoulder press. Next do two pushups and two should presses on your knees. Go all the way up to ten and then backwards from nine. Try to do this three times a day and you will see FAST results!

Double Up…..

What up peeps? The weather is changing and I see a lot of people doing out door activities. What about you? Are you out there doing what you have to do to get body right? Are you outside jogging, power walking, or even working out? Are you in the gym for that matter? Are you trying to work out at home? You want to see some real results? How about doing two a days?

Working out twice a day can be a form of muscle confusion because most of us only work out once a day and probably not everyday. You can choose to work the same muscle group, but doing a different routine. Or, you can work upper then lower. What ever you do just do it baby!

Don’t fall for it

What up peeps? I know I have been away for awhile. But let’s talk about that word “awhile”. Now I know you see the commercials about getting your beach body ready for the summer. I think that this is setting people up for failure. You can’t get the body you want just like that. You have to work hard at it. And sometimes it takes just as long to loose – if not longer -- the weight as it did to gain. The key is to not get discouraged and keep at it. Make sure you eat right and maybe decide to get a partner to work out with that is going to push you. Also, get my DVD that is coming out very soon! I shoot it April 4^th…. Tell a friend ;)

Shall I retort….?

What up peeps? I mentioned this before and I am going to say it again. NEVER STRETCH COLD MUSCLES! It is always best to warm up before you start stretching or pumping iron. You have to give your muscles time to loosen up. It is imperative that you do this so you won’t cause injury. So please, for your own good take heed to what I am saying and pass it on. Here are some examples of what I mean by warming up: jumping rope, jogging in place, jumping jacks, anything that is aerobic. Get your body wet first. Then begin your work out routine. Two fingaz….

You heard the phrase....

What up peeps? Hey I have a bone to pick with some of the folks out there. Hopefully I am not talking about you. But we all know someone who can benefit from what I have to say. Check it out; I know you all have heard the saying once on the lips a life time on the hips. Well that’s not entirely true but it can be if you don’t do anything about it. And some of you can start by doing push ups! Pushing yourself away from the table, that is. Remember, gluttony is a sin. Now we all have our own vices that we deal with but we have to concur it, not let it control us!  

So if you haven’t started working out please do so immediately. If you know someone that needs to get their “lard” behinds in the gym, tell them. Be a friend, be a trend setter, set the pace. Get your fitness on and get in those jeans barred in your closet that you used to be able to wear….

Tripple Threat....Did you know?

What up peeps? Now I’m not a certified nutritionist but, I do know the basics about what NOT to put in your system if you are trying to re-sculpt your body. Basically let me tell you this, stay away from fried food and also watch your sugar intake. Did you know that whole gain foods and cereal including orange juice are known as bad carbs? Fooled me when I found out! Also, did you know that you have to eat certain fats to burn fat? Yup! It’s true. So stay away from the French fries and get some sweet potato fries. But away the fake butter and margarine and use real butter, whole eggs, raw nuts, and olive oil. Don’t believe me? Well research it.

Now let’s talk about working out. Some people only like lifting weights. Then there are some that only like aerobics and yoga. I say you have to incorporate all! Lifting weights is good to build muscle and or tone. Aerobics is great for cardio and yoga -- of course -- stretches those kinks out. Now don’t you think YOU should do all three?

          

Time constraints

What up peeps? Hey are you not finding the time you need to get in a good workout? Well try this routine out that can take 20 – 30 minutes out of your day.  I call these “crazy sets.” The key is to pick 4 to 5 exercises, do each one for one minute with a 15 – 20 second rest in-between.  Then do it two more time to complete your sets.  Now do the math. You won’t go over thirty minutes if you can do it. This is a serious calorie killer!     

Vanity

What up peeps? I have a question for you. Are you or someone you know vane? When working out do you only focus in on one muscle group? Some people like the way they look in jeans, and some the way they fill out a shirt. What about looking good from head to toe?! You can’t be big up top and have pencil legs, or have a big booty (ladies) but your arms are swinging in the wind when you’re waving.

Now don’t get me wrong because sometimes it is genetics. I have small calf muscles. It runs in my family. But that doesn’t mean I don’t work at them! Every part of your body has to be strong and it starts with the core. You can work a different muscle group everyday. But, if you are the type that works out every other day then do this: chest/triceps/shoulders and abs Monday. Biceps/back and abs Wednesday. Finally, legs and abs Friday. Get it in baby!

What's key....?

What up peeps? Are you not getting the results you think you should have from your workouts? Well, how often are you working out? You can’t expect to look good if your workouts are sporadic. You have to be consistent and willing to sacrifice some of your time to get the look you desire. So if I may make a suggestion, write out a schedule ad stick to it.

Use your own....

What up peeps? Have you heard the term callisthenics? Well if you haven’t that means when you exercise using your own body weight. To break it down further that's doing sit ups, push ups, chin ups (if you have a chin up bar), squats, lunges – all without weights. And guess what? You can do this without going to the gym! So there is no excuse for you to be sitting on the couch eating Junk food watching infomercials about working out wishing you can have a body like the folks on TV. Isn’t that great? So lets get it done baby!

Concentrate and Extend!

What up peeps? How is your breathing? When working out are you breathing right? It’s very important that your muscles get oxygen. When you are doing a set for instance, make sure you breathe in on the way down and out on the way up. That is Laymen’s terms. When your breathing habits are erratic, you won’t get the best results from your workout. It has to be controlled the same way you need to control the weights you’re lifting and the pace you are setting for yourself.  

Also, after a workout be sure to stretch. This too is very important for good muscular structure and lowers the cause of injury and tightness to joints and tendons.  This is your day! Make the best of it!

Listen

What up peeps? Hope all is well with you today. And if not, make it that way. Wow, the benefits of working out. But take heed that you listen to your body. Yes, your body speaks to you. It tells you when you need to get off the couch and go walking if that is where you need to start. It tells you when you are full and need not put anything else in your mouth. It also tells you when you can’t lift another pound! Or maybe it’s your mind. The mind and body are ONE!

Peeps, when you are in the gym or where ever you are working out at, and you are getting fatigued, soar, dizzy, or perhaps sick because you drank to much fluid in between a set; it’s important that YOU STOP! Not paying attention could cause injury.

You can't be serious?!

WOW! I can’t believe what I just read on someone’s facebook page. Listen peeps, you can not workout and then go and eat junk food. It doesn’t work that way. Don’t you know that you just wasted away a good workout? The calories you burned off you just tripled it by eating cake, cookies, and ice cream. Yes! This is what I just read on this person’s post on fb! And her friend laughed and said she has the same problem after her workout like that is the thing to do.

Look people, when you are working out you have to treat your body right. You have to eat right, drink right, and rest. If you want to treat yourself every now and then do that. (Key phrase) Every now and then! We all know what that means. Unless you’re an extremist and want to do a 180 and cut out all the things you use to do. And that’s not a bad idea!

Support

What’s going on peeps? Hey I know that we all have family and friends that are out of shape and over weight. Some may have health problems like: diabetes, heart problems, high blood pressure, etc… And because they are apart of our lives, we should encourage them to get their butts in the gym or get some kind of exercise in as much as possible. I mentioned before if you love yourself than you need to take care of your temple (your body).  Ask yourself this question; what good is taking medication if you don’t work out? What good is taking a dietary supplement if you don’t incorporate a workout regimen? Most of the physical ailments that we have can be cured or maintained with physical fitness! Believe that!

Get it togetha

What up peeps? Hey have you felt over whelmed and you didn’t know how to handle it? Well I am feeling like that and school just started for me! Yes I am back in school studying for my Masters in education. This is going to be a very interesting time for me and how I juggle things.  But, that is what I have to do. I have to set a tight schedule and keep working out. See, even with a full agenda you still have to think about your health.  Manage your work load people, don’t let it manage you!

Happy Valentine's Day!

On this special day, will you over indulge yourself with sweets and chocolate? Will you spend time and drink wine with your significant other later tonight? Maybe? Well if you do, WORKOUT! You are about to put a lot of bad calories and fat in your system. You may burn it off with some extra curricula activities later tonight (hint, hint) but that ain’t enough.  Hit the gym and pump some iron and jump some rope! Did you know jumping rope can burn more calories than jogging on a tread meal? And you might have to do some Yoga today too. Have to keep those joints limber….  Smile     

Drop it like its hot baby!

What up peeps? Hey you want to loose weight and get more defined with your workout? Well this is what you have to do. You have to eat 5 times a day to build up your metabolism. That means you should have a high protein diet. No fried food or fast food please. This should be a nice portion meal. Not too much and not too small. Have some breakfast and then a snack before lunch (fruit or nuts). After lunch,   have a mid day snack like some yogurt and or fruit. Finally, Dinner!

But if you don’t want to eat FIVE times a day then try out Marquita’s 90 day challenge that I blogged about before. Save some doe and time and get fit in the game baby. Here’s the link: http://www.facebook.com/l/5e27d25XUCA05F9kAvWd8HLXZFw;512049.bodybyvi.com/

And with your workout, in order to get ripped you have to put in the hard work! Less weight more reps. Example: if you normally bench press 225lbs. 5 times; drop the weight down to 185 and press it 10 times for 4 reps! Remember cardio is very important. Don’t wait around between sets to hit it again. Keep the heart rate up to burn those calories.

What did YOU do this monrning?

What's going on fam? Are you a morning person? I'm not at all. But I do like working out in the morning rather than in the afternoon or evening. It just starts my day off right. But, you have to get it in were you can fit it into your schedule. And don't say you can't find the time. Make time baby! You can get in a Quickie anytime!

And before I go let me say this to the ladies. Do not let you hair dew come between you getting in shape! Put that thang in a pony tail, bun, rap it up, braid it, cut it -- do what ever you have to do to it. Just get your butt in the game of good health. What good is having your hair tight when you can't climb a flight of stairs without gasping for air?  

its cool every now and then

What up peeps? If you noticed I didn't send a blog yesterday. And its cool. Every now and then you have to just sit back and chill. Or do something else. And that is the same with working out. It is very important to rest your body so that it can have an opportunity to recover from the stress it is put under. Then get right back into it baby!

Lets have some fun with it!

What up peeps? Hey, are you tired of doing the same routine in the gym or at home and not getting the results you like? Well maybe it’s because you are doing the same routine. The key is to confuse your muscles. Add some spice to your work out. Do something different instead of the same ole same ole. For example: dumbbell arm curls. How about hold one in the curl position (half way up) while you’re doing a set with the other, then switch. Now that is some confusion for your -- ha, ha, ha, ha!!!!!!

Also, check out this link below. My client/business partner Marquita Smith (no relation (Smile)) has a way for you to drop the pounds with her 90 day challenge! You want to supplement your income and look good doing it? Add this with a great workout routine, you’ll be on your way to super star status baby!

http://www.facebook.com/l/5e27d25XUCA05F9kAvWd8HLXZFw;512049.bodybyvi.com/

It's no secret

Let me share something with you just in case you may not no. In order to be able to left more -- benchpress, armcurls, squats, etc... you have to have a strong core! You have to work your abs baby! Your abdominals supports your body. You want lower back pain to go away? Work the gut. Working out in general will help with all your ills. Please! Don't think you are sexxxxy with your belly button hanging over your pants button. 

Lets not fool ourselves....

Ladies, ladies, ladies….. Just because you have a few curves that men like to look at doesn’t mean that you don’t have to work out! Please believe that some of you may be a cupcake away from cottage cheese thighs and dimples in a place you don’t want. And fellas, just because you can fill out a tight t’shirt doesn’t mean that you are in shape either. How is that belly bruh?! Lets get to working out peeps!!!!! Your body will love you for it....

Start the day off right!

Good morning fam! Get up and get your workout on this morning. But remember to eat something before you exercise. Not a heavy meal. No, No, No, No! Have a piece of fruit like a banana, apple or both. Even a protein bar would be cool. Also, which is very important, WATER! But don’t drink a lot of it because it could make you sick. Drink just enough to wet your whistle in between sets. Go Steelers!!!!!!!

Lets Start Sweating!

Have you ever circuit trained your body before? That’s when you do a series of exercises on different equipment with little rest. Just hit one after the other. But take it to the next level. Cool yourself down by jumping rope for a minute and a half to two minutes. That’s how you get a good sweat and build up your stamina!

Fitness for the day!

Peeps get your workout on today! What better way to beat traffic on this rainy day? If you don’t have to pick up the kids and you have some spare time, exercise. Burn those calories away! Get unstressed and do 20 minutes of cardio along with some weight lifting. You’re talking about a good nights sleep with this routine.