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.