My Fitness Journey Part 2

4 Years of my journey, each year my goals, training, and diet changed causing my body to adapt accordingly in order to achieve those goals. ⠀
2014 and 145lbs: Compared to now I really had no idea what I was doing exercise wise, but I did know about food, hence my lack of muscle tone, but slender body. ⠀
2015 and 150 pounds: I was eating the same, but started crossfit, which started the beginning of my weight training. You can see that the weights started to pack on a small amount of mass especially in my quads, although that particular picture does no justice. Still was focused more on how i looked vs what my body could do. ⠀
April 2016 and 153 pounds: I had shifted over to powerlifting and had recently cut weight for a meet, but you can see that training specifically for strength added a substantial amount of mass, but because It wasn’t your hypertrophy/body building training I didn’t have that shredded physique the whole world is after for whatever reason.⠀
November 2016 and 165 pounds: I was dealing with an injury and hand surgery and had gone from lifting weights 5-6 times a week to nothing, but with the same appetite so there came the fluff. However I was still considered healthy and that was important to me! ⠀
2017 and 158 pounds: I came back from 2016 100% geared towards functional fitness, stopped caring about looks and started focusing on being able to go up the stairs, fixing my anterior displacement of my gleno-humeral joint, and balancing out my quad:hamstring strength. When your quads are too strong relative to your hamstrings as you age (80s) you become more susceptible to falling forward.⠀
2018: Completely focused on movement proficiency and a healthy diet, while living a little on the weekend.⠀
If you want to talk aesthetics, my favorite is 2018 because I no longer am dealing with back pain, I have substantially corrected my shoulder imbalance, and I can go up the stairs without huffing and puffing.⠀
Moral: Aesthetics will follow training modality. When you start to focus on movement and being functional, you’ll not only start to FEEL better, but look better. MOVEMENT FIRST, aesthetics after.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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Exercise vs Physical Activity

Did you know that physical activity and exercise are NOT the same things?⠀

Physical activity is the unstructured movement you do throughout the day. independent of quantity of work, oxygen demand, and its energy expenditure where as exercise is planned structured and repetitive bodily movements that yields physical and physiological changes.⠀

So the walking you do at work, or cleaning you do around the house, doesn’t count as exercise…sorry guys⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

New Outlook On Exercise

I challenge you to start looking at exercise as a means for improving your quality of life and not just as a means “to tone” your arms. ⠀

Did you know that exercise can reduce your risk of dying from⠀
-Cardiovascular Disease⠀
-Coronary Heart Disease⠀
-Hypertension⠀
-Colon Cancer⠀
-Type 2 Diabetes⠀

Exercise can be used for so much better than just “to tone.” I mean, if you or a loved one suffers from these diseases or it runs in the family, think about how many more moments with that person would mean to you because they or you decided to take control of their disease and manage it with proper exercise.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

My Fitness Journey

In 2011, I started as a freshman at FIU, which included taking night classes and meant having to quit my 12 year tae kwon do journey and fitness altogether for awhile. I didn’t switch to the gym because I had never used one and I felt dumb walking into one not knowing what to do, at least that was my excuse and I held on to it until I watched myself go from 140 pounds to 170 pounds between 2012-2013. I became sluggish, my skin that I had worked so hard to clear up after puberty hormones gave me a pizza face, broke out again, and I hated not fitting into any of the clothes I’d been wearing for years. ⠀

I did every diet in the book (paleo, calorie counting, excessive caloric restriction (1200 calorie days), etc.) and nothing worked, because I viewed it as just what it was, a diet. While I was trying to get it together in the food department I got into crossfit for awhile before transitioning into powerlifting and now general fitness.⠀

I currently weigh 149 pounds (I did get down to 145 in 2014) and man has it been up and down. I am so grateful for every up and down in this fitness journey of mine because it has taught me everything I know today. Because of the downs I learned how to pick myself up and keep going. Learned how to have a good and healthy relationship with all foods (including donuts), maintain balance, and of course how to exercise.⠀

My greatest joy is applying the knowledge I’ve learned in school to be able to personally cater to every single one of my clients as well as knowledge from my own experience.⠀

If you’re currently like I used to be and just frustrated, don’t know where to begin and are looking for exercise, nutritional, or guidance in both departments shoot me a DM with your goals, I would LOVE to coach you. I know how satisfying it is to feel energized and happy because your have a healthy relationship with food and exercise.⠀⠀⠀⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Stop Exercising For Aesthetics

STOP exercising for aesthetics as the #1 reason behind why you workout. Aesthetics DOES NOT equal physiology. It isn’t even quantifiable. You can’t tell someone how big their bicep should be the way you can tell them loaded plyometrics shouldn’t exceed 5% of your body weight. You can’t make a 6 pack mandatory for everyone the way you can make healthy body fat mandatory for everyone because we know that being at a healthy body fat decreases your risk of metabolic disease and more…where as abs simply depend on your genetic propensity to store visceral fat⠀

Exercise is NEVER an independent variable for aesthetics. You can’t get away with just exercising to get to your aesthetic goal. You MUST eat right and also take into account your genetics. Exercise + Nutrition + Genetics = “Aesthetics” ⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Ms Health and Fitness 2018

It’s been awhile!  But I am happy to come back announcing I am currently in a competition to win Ms Health and Fitness 2018.  The first round of this challenge ends Thursday, June 28, 2018.  Please help me show the fitness industry it’s possible to be considered healthy and fit without having a 6 pack!

Vote for Me Here!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Optimizing Bone Health

Social media fitspos are always so focused on the muscles, how they look, forgetting that at the foundation we have our bones!  Our bones pull on our tendons in order to produce movement.  They help us maintain posture and sustain body positions throughout the day.  They support our soft tissues like our visceral organs, and the entrance/exit of the body.  They also help maintain our body temperature by releasing heat.

By age 18, 90% of our bone mass has developed.  Did you know that we can help the future generations optimize the development of their bone mass density through proper intake of vitamin D, calcium, and CONSISTENT physical activity?  Even weight training!  The old school myth that weight training stunts growth is just that, a myth.  We have so much research that documents that not only does weight training not negatively affect growth, but how it positively affects bone mass density in growing children.

We know that weight training is excellent for optimizing and maintaining bone health even in the older ages of 70 and 80 years old because weight training does cause stress on the bones.  When bone is stressed, electrical signals communicate to what are called the osteoblasts, to form more bone.  In other words the stress from weight training leads to bone enlargement in order to accommodate for bigger and/or stronger muscles.  If our bones are not put through this kind of positive stress, it leads to their weakening and more rapid decline.

Bone mass density can also be improved with the same lifestyle factors up until age 30.  By age 30 the 3 keys factors that influences the rate of decline at which you lose bone mass density and bone mineral content is your:

  1. Genetics
  2. Behavior
  3. Lifestyle (nutrition and fitness)

Key Take Aways:

  • Bones are just as important to worry about
  • Muscles are not the only things affected by exercise
  • We only get one skeleton, you want it to be in the best condition possible for as long as possible!
  • WEIGHT TRAINING IS KEY

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.