Tag Archives: workout regime

‘Accountability’ Is Why You Can’t See Your Abs.

20 Aug


Your body may not be as bad as you think, but you still can’t seem to reach your fitness goal. It may be because you’re doing it all alone.

One thing I use to hate was the “gym buddy” I never seen the use. More so because the gym was my ‘Me-Time’ and I didn’t want anyone slowing me down or skipping out on me.

That was until I started dating…

I’m always telling people that dating is your diet’s number one enemy. Only because between the date night (always at some restaurant), wanting to stay in under one another or simply picking a lazy or naturally slim/fit mate it usually leads to ditching the treadmill for a another date meal.

What sucks even more is when you know exactly everything you need to do but still fat. That’s why its important to turn your partner into your sparing buddy.

Sometimes what keep us from our fitness goal even with the gym membership, new workout clothes, successful trips to the grocery (passing the center aisles), latest workout gadgets and even the home workout equipment you bought for those pressed for time days is simple accountability.

By accountability I mean not just writing down what you ate or recording your scale weigh-ins but, being accountable to someone else. Albeit a trainer, online group or converting your lover into your gym buddy.

Having a gym buddy creates competition and consistence all resulting in peak abdominal perfection.

It’s hard doing it alone, trying to find motivation and having someone to brag with or look for answers to why something isn’t working. Having an extra person that will hold you accountable just may be what you need to get over that hump.

If getting a personal trainer is too expensive or an online group is too impersonal here are Five Ways to convert your lover, roommate or best friend into your gym buddy.

Grocery Shopping & Cooking: It can be difficult changing your diet when you have to consider the other person you’re living with. Instead of cooking two separate meals or giving into temptation make the grocery list together or do the shopping together. Cook more continuously for taste and diet needs without including the crap like condiments, fatty cooking oils, processed food or sugary drinks or anything bleached. Share the cooking responsibility by making those your date nights or hangout time. Even if you do end up at a restaurant suggest the healthiest option or restaurant.

Reward System: Competition is the best diet and every winner needs a trophy. Make fitness bets, celebrate a consistent healthy week with a night out, make the loser do an extra set or something you don’t want to do around the house. Winner gets a spa day or an extra rest day.

Prioritize Your Goals: It’s one thing to have a goal but what is your plan to achieve. Have your new gym buddy come up with effective ways you can use short terms goals to achieve the long-term goal. The thought of never having something again or going to the gym every day won’t entice your lazy sidekick to workout with you. Start by including them with small things, like a free buddy pass instead of them having to spend money, include them in fun adventurous that just so happen to be healthy. Show them the latest fitness apps and gadgets that will inspire them to want to check in and compete. Workout around their schedule to keep them more willing to go.

Expand Your Outings: Don’t limit yourself with your fitness or date nights. Change it up with opting for something other than a club or restaurant; hiking, kayaking, rock climbing, skiing, swimming, biking… there are so many possibilities! As well as, take a class, classes such as, yoga, spin, boxing, dance or boot-camp are the best way trick someone into work outing with you.

Share Fails: Track one another’s progress and be open about what your frustrations.

Here’s the thing about accountability, we can’t do it alone. Sometimes we need someone to push us. When you receive that extra push you’ll want to workout more and eat better. Next thing you know, After a month, you’ll start feeling some results. After two months, you’ll start noticing results. After three months, others will start noticing.

An whom better to notice is the person that was right there sweating along with you!?


Thinspiration: F#@K Summer!

25 Jul

Chris Lylez by Gregory Prescott (1)

A tacky farmer’s tan, two sweat drenched oxford shirts and hair that’s hotter than two fat chick’s breast money no matter many different ways I style it. I’m so f#@king over summer already! I’m just going to stay in the gym and be naked till October.

Out trying to take pictures for an upcoming style post in 107 temperatures, before I could even get the lighting right I was soaked in sweat as my clothes were practically sticking to me. Between that, my face over producing oil and bracelets shining too bright from the sun’s reflection I decided to scrap the whole thing and just get back in my A/C car. However, that was a mirage because with the mercury at peak not matter how high I had the air conditioner running I was still sweating.

Not to mention with all this running outdoors I have serious tan that went from golden to crips. Thank you Skinny-Jesus for the reassurance of some thinspiration solace during this terrible salt stained season. Photographer Gregory Prescott has basically captured how I should be dressing this summer… in a pair of CK’s & sand. With the images he shot of the like granite body of Silver Models Chris Lylez I now will be re evaluate my summer attire.

Who needs clothing when you have quads and obliques like these? I’m convinced the summer isn’t for clothing its for neoprene, lycra, dri-fit or whatever quick drying polyester garments on sale at the sporting goods store.

I use to hate coming home as a kid to my mom and dad laying around the house in their underwear, now I get it! I salivated over the recent ss/15 and a/w14 menswear collections just like you (I already have my fall/winter diet picked out) but all that can stay on the thinspiration board because right now I just want to be naked at room temperature.

Fashion is postponed till the weather drops to 70’s degrees. Until then gawk at Chris Lylez and do some crunches… stay away from the cheese & bread. You’re welcome.

Chris Lylez by Gregory Prescott (2)

Chris Lylez by Gregory Prescott (3)

Chris Lylez by Gregory Prescott (4)

Chris Lylez by Gregory Prescott (5)

Chris Lylez by Gregory Prescott (6)

“Junk Food Journals:” Entry 8

16 Jul

What’s your thin? I ask this question to everyone that ask me for diet, exercise and weight-loss advice. Being thin or getting fit isn’t just about the number on the sale of the size of your jeans. It’s about the progress you’re making, the choices you make, the resulting you’re getting and the satisfaction you gain when you achieve those strides in your fit journey.

Your thin could be getting water instead of a drink with your meal, doing that extra set or saving money and calories by eating in. Right now my thin is garnering as much fitness information from guys whom physique and discipline I admire so much that I feel the need to share it with others making their travels through this thin lifestyle. This week’s “Junk Food Journals” entry 8 I’m featuring three staunch framed gentlemen that have opened up to share what it takes to define your thin. Thin isn’t just about loses but gains as well. These stout dudes divulge their weaknesses, strengths and aid in developing the outer amour you see in these awesome pics.

It’s ‘thinspiring’ that even the most gilded of bodies deal with the same issues as us trying to attain. Check their routines, eating habits and mantra that keeps their thin on track.

Chris Lylez  (1)
Chris Lylez  (2)
Chris Lylez  (1)

Chris Lylez, (IG: @chrislylez) originally from north Philadelphia moved to New York City almost 2yrs ago, currently residing in Brooklyn, NY. Never had a desire to model until being approached by a creative director 7yrs ago. Since then I have achieved multiple campaigns, music videos, runway shows and host events and print ads. I’ve recently released mixtape titled “Convers and Conversations”.

Workout Philosophy: You have to know that being happy and maintaining a good physical condition first starts with your mind and ability to discipline yourself to stay focused.

Breakfast: Oatmeal, (non-flavored) adding fresh fruit (blueberries, raspberries) along with some grapefruit (which is a good source of energy) and a smoothie.

Lunch: Turkey sandwich or wrap with mustard or olive oil, lettuce (spinach) and provolone cheese. With mixed nuts and a bottle of water or green tea.

Diner: Baked fish (salmon preferred,) steam vegetables (beans, peas, carrots) and brown rice, with water or green tea.

Cheat Day: Usually consumed with either New York style pizza or southern food such as macaroni and cheese, yams, mashed potatoes smothered in gravy with collard greens. Yea, my cheat days are like extreme but everyone deserves a little break from the everyday health steps to have a moment to enjoy yourself and life, as long as your cheat day doesn’t become a daily affair lol then you’re fine.

Diet Trick: For me its cardio, you can never go wrong with it and you exercise all of your body when doing it. I dance or jog 3-4 times per week for 30-45min.

Problem Area: My lower abs. Some people may disagree but it’s an area that I personally struggle with so I try to make sure I do some leg raises and cardio to target my lower abs.

Key to Discipline: Knowing the goal you want to achieve and reminding yourself everyday of why you want that goal.

Workout Routine: Currently I’m developing my body to be a bit more defined. I’m focusing on a really strict diet, cardio and training workouts that do not require weights of going to the gym, it’s my own personal “do it the natural way” motto about staying fit. Each workout consist of 30-45min of cardio followed by a variation of abs exercises with incline/decline push up positions for developing the chest, followed my squats and lunges for leg development.

Temarrio (1)

Temarrio (3)
I’m Temarrio aka Tyga. I reside in Atlanta, GA. but I like to travel all over the place. I work in film, tv, & media production. Give me a holla @ Facebook: Tyga Loso, Twitter: @TygaLoso & Instagram: @Tyga_Loso

Breakfast: Breakfast varies for me. My most consistent meal is oatmeal. Some days I’ll have egg whites (hard boiled or scrambled) & a Nestle carnation breakfast drink. Sometimes I sub everything out for a veggie & fruit Nutribullet drink.

Lunch: This also varies due to my work schedule. I try to stick with lean protein, chicken or fish, and a salad.

Dinner: Pretty much the same as lunch.

Cheat Day: On cheat day I try not to go all out. I mostly give Krispy Kreme all of my money on cheat day lol.

Diet Trick: Shhhh…I have fiber pills & CLA that helps keep my metabolism going and break down extra fats in my food to maintain a lean physique.

Problem Area: My belly/abs. It’s more so an internal thing. They aren’t ever satisfactory to me.

Key to Discipline: It’s mental. I set a goal and try to make sure I reach it. Plus I see other pretty fit individuals and ask then what I can incorporate into my routine.

Workout Routine:
5 Days a week.
Day 1: Legs.
Day 2: Chest & Shoulders.
Day 3: Back.
Day 4: Arms.
Day 5: Full circuit.
I do abs and cardio every other day. And full cardio and yoga on weekends. As far as my actual routines, I’ll just keep those on the hush lol.

Sharrodd Hart (1)

Sharrodd Hart (3)

My name is Sharrodd Hart (IG: @shart500) from Southwest Georgia in the city of Albany (a couple hours from Atlanta). I’m 34 years old & at 34; fitness has not only become a lifestyle but a passion. I’m a heath coach & distributor for the number one nutrition company Herbalife & I’m also a fitness trainer. I’m currently in the process of pursing my personal training certification to become a full-time certified personal training. I’ve worn many hats throughout the course of my life & have had many professions; however fitness has been a journey that has changed my life the most. I’m on this journey getting my own results & helping others get theirs. My fitness program, “Fitness First” hinges on the theme… Where Routine Creates Habit & Habit Creates Lifestyle! Contact me at shart500@yahoo.com or for Herbalife inquiries visit my site here.

Workout Philosophy: I work out for peace, I work out to be healthy, I work out to build discipline, I work out to challenge myself & most of all, I work out to look good (who doesn’t lol). Working out started as a chore that turned into a habit that created a purposeful & passionate lifestyle. I want others to know that heath is wealth & being fit is it! My philosophy is the results you want tomorrow will only come from the work you put in today.

Breakfast: A typical breakfast for me would be a few boiled eggs, a bowl of fruit, a protein meal bar & a protein shake.

Lunch: A typical lunch for me would be a chicken, baked potato, green vegetables, yogurt & a protein shake.

Dinner: A typical dinner for me would be chicken, steak, or grilled or baked fish, corn on the cob, rice, green vegetables & a protein shake.

Cheat Day: Believe it or not I cheat often, probably more than the average person. My goal is always to build more mass so I’m always boosting my calorie intake & eating as much as possible. But even in cheating, I make sure I go just as hard in the gym. My favorite cheat meal would probably be a large meat-lovers pizza, break sticks, hot wings & a tall glass of lemonade or sweet tea followed by a huge bowl of ice cream.

Diet Trick: I don’t have a diet trick, as I prefer not to use the word “diet”. I just make sure that my eating habits are decent & healthy choices on a regular basis that leads to a lifestyle of healthy eating. One of the key things to remember is pre-preparing your meals are very important in following through & making sure you stick to a consistent plan of eating regularly & healthy. Meal prepping is key!

Problem Area: My biggest problem area is being that I’m naturally thin & my metabolism is literally through the roof, building a significant amount of mass & size at a time can be challenging (Ectomorph problems lol). I have to work extra hard in the gym staying toned & cut to make up for the lack of mass that I desire. However, I’m still continuing daily to reach my goals. I’m always a work in progress! My target problem muscle group areas would have to be my chest & legs.

Key to Discipline: My key to discipline is simple; I daily look in the mirror & realize I have not yet reached the goal, which motivates me to keep pushing! The mirror never lies! I always keep constant motivation before me when I look at other slim guys who’ve conquered the skinny guy problem & worked hard to create the body they wanted. If one can achieve, that leads me to believe we all can, it just takes hard work & dedication.

Workout Routine: I usually workout 4 to 5 times a week both in the gym & at home. I incorporate strength training, light cardio, and most importantly incorporate a lot of HIIT (High Intensity Interval Training). I want to stay toned, cut & defined & I make sure that I work hard to produce a strong core & increase strength. My favorite basic exercises are non-other that good ole fashion push-ups & pull-ups. You can never go wrong with those two!

Staying FIT.

15 Apr

Staying Fit

“Take care of your body. It’s the only place you have to live.” -Jim Rohn

If you can remember to brush your teeth every day, make your barber or nail appointment there’s no reason for you to skip the gym or give up eating the right things to speed up your metabolism and shrink your waist.

As we settle more into spring it only means summer is getting closers and for those who have just started a new diet/workout regime or reaching a plateau on a current one you’re not alone. I enjoy being able to shop from the front of the rack like the next man. I mean, there’s a certain kind of joy I savor when my ‘fat’ clothes become sleepwear.

However, I too “Skinny-Savant” hate getting there. I hate doing abs until I’m actually doing them; I pretend my 7 a.m. alarm is a part of my dream’s soundtrack to prolong me having to get up to exercise as well as, it’s getting harder and harder to not clean out the fridge with my tongue during my late night craving rampages.

What I do like is being naked during the summer; if you’re having trouble staying committed to your current workout plan and/or finding that needed discipline to eat properly then, here you go.

This is how I keep to my goal of forever skinny.

  1. Explore your devices by getting the most out of your phone other than snapping and posting pics for Instagram. Though pre/post gym selfies can be good motivators to return to the gym tomorrow your phone is more capable than you think. Along with setting daily alarms to workout according to my regular schedule of work, events and errands I have a few apps that keep me on the skinny track. Apps like, Nike +, RunKeeper, Map My Ride, DietPoint and My Diet Dairy Calorie Counter all are great for creating meal plans, food journals and fitness goals. Some apps even let you add friends to compare progress with. Also, you can use your phone’s calculator to count calories, download Google Keep or any Post-It app to make note of your progress or list your must do daily exercises.
  2. A motivation morgue is a must have for constant thinspiration. Whenever someone retweet, share or post a nude, shred or crunch induce thirst trap photo into any of my timelines I screenshot and store it under a folder that I turn to that gives me an excuse not to make up an excuse to skip the gym. I use Pinterest and Tumblr to store low fat recipes, body part specific exercise routines, scantily clad fit models, and fitness sayings/memes that are catalyst I use to stay the course of my summer body. Even a screen saver on my tablet or phone of someone I aim to be like is a great visual motivational tactic. Almost every day I find myself scrolling through endless cataloged images that thinspire me to get dressed and head to the gym.
  3. It’s ok to be selfish with your time and choices. I’ve stated before that sometimes I pick working out over hanging with friends. It may seem like I’m isolating myself to be in shape but when summer comes the island I’ve create will be well worth it when I’m laying sun kissed and barely clothed on an island. Just as you have to make time to do other things make time in your day for a 30- 60 min workout. Not only will it give you more energy to finish the day it’s a great way to decompress from the hectic day. By scheduling in your workouts it’s more likely to become a routine and not a chore. Even make a “to-do list,” if you’re like me you’ll see your list as a challenge and more aroused to get it done. Additionally, create your own space in your home where you can workout. You don’t need a whole room or state-of-the-art equipment. All you need is a mat, fitness ball, a couple of dumbbells, a mirror and resistance band and music to have a designated area for you to do your calisthenics. By having this space eliminates your excuse of gym membership prices or actually have to go to the gym as reasons to not burn fat. Besides, who doesn’t love having their own territory?
  4. If space is limited or cabin fever settles in sign up for classes, events and fitness clubs that will get you out the house. Having a specific unique place to go daily is a brilliant way to regulate your eating/fitness patterns. Albeit, a spin class, yoga, cross-fit camp or marathon or cooking class. These different places will not only give your fitness path variety but spark competition and what better way to kill calories than killing someone else’s self-esteem in the process. Competition is an ace booster to keep you propelling towards a stealthy summer. Join or create biggest loser competition at your gym or workplace. Having something to do will surely keep your mind off food. Plus, the constant weigh-ins is a perfect way to create accountability.
  5. Rewarding yourself with food is for dogs and dolphins on show at SeaWorld. The goal here is to look less like a whale as possible. Instead of that cheat day that you definitely don’t deserve and will excite you to indulge more often enviably running your diet, how about going to the mall instead. Celebrate a new weight goal by buying new workout gear. Over ruining your belly progress with that “reward” burger, treat yourself to some new jeans or bathing suit. Use the money you’ve saved by skipping the fast food line up for something else that will thinispire you to curbing your appetite. New purchases or the expectation of something new always help me pinpoint my motivation.

When all else isn’t enough to keep me focus I keep in mind how good I’m going to look by not giving into temptation. Discipline is a hard thing to develop but that instantly gratification I’d get by eating that fatty food or laying around all day will take at least two weeks to work off.

“Junk Food Journals”: Entry 2

24 Mar

The date on the calendar indicating spring isn’t convincing enough to put the snacks down and pick up the dumbbells? Well, get a load of these fellas who’ve been focused throughout weight gaining season formally know as winter.

Another installment of “Junk Food Journals” of my personal real life thinspirations. These firm bodied guys are the perfect motivation to transform your stout body by the next solstice transition. If the pictures aren’t enough just read their workout regimes, diet plans and aides in staying discipline to look great. It’s not as easy as one would think and we all have our weaknesses, take a look at these honest and helpful stories below.

Jonathan Coleman: Instagram: @omgjonathancoleman Facebook: jonathancolema
Jonathan Coleman (1)
Jonathan Coleman (2)
Jonathan Coleman (3)
Howdy! My name is Jonathan I’m 24 years old, I am from New York City. I started working out a year ago. Working out for me is a way to escape, more so building mental and physical endurance.

Workout Philosophy: No Pain, No Gain.
Breakfast: High protein high fiber cereal; Kashi Golean (30 g of carbs, 13 g of protein, and 10g of fiber) and orange juice.
Lunch: Beef salad tweaked to meet my muscle-building goals.
Dinner: Salmon with lemon-mint dressing.
Cheat Day: Pizza.
Diet Trick: I take photos of myself wearing nothing but underwear. Anytime I fall off the wagon I look at those pics. That’s all the motivation I need!
Problem Area: Abs.
Key Discipline: Accountability partner, always keeps me on point!
Workout Routine: A proper fitness program has five components: A warm up, an aerobic workout, strength-building exercises, stretching (flexibility), and a cool down. I try to work out different parts of my body six days out of the week. Monday: abdominal, Tuesday: legs, Wednesday: chest, Thursday: arms, Friday: abdominal, Saturday: legs and most of my Sundays are spent in church.

Kenneth Kerr: Twitter: @myster_yeah Instagram: @myster_yeah Personal Training: kerr6721@gmail.com
Kenneth Kerr (1)
Kenneth Kerr (2)
Kenneth Kerr (3)
My name is Kenneth. I’m a 24 year old model and personal trainer. I live in the Bahamas where I was born and raised.

Workout philosophy: Consistency, discipline and dedication to your diet and workouts bring results.
Breakfast: Egg whites, oatmeal, bacon, fruits, toast and soy milk. Then 2 hours later I eat a smaller meal.
Lunch: Whole grain rice/pasta, chicken breast, fish, sweet potato and green veggies. Post Workout Shake: whey protein.
Dinner: Chicken breast, brown rice, spinach and boiled eggs.
Cheat Day: COOKIES! and (I can’t believe Im admitting this) fried chicken from KFC.
Diet Trick: Consume meals every 2-3 hours to regulate caloric intake. No heavy foods after 7p.m. and a lighter slower reacting protein 30 minutes before bed.
Problem Area: MY LEGS. In addition to being tall I’m also lean, my legs don’t produce results like the other parts of my body. I have to work them twice as much.
Key to Discipline: Set small goals each week and improve gradually. Keep a workout journal and most importantly train your mind to NEVER accept defeat because this is more mental than it is physical.
Workout Routine: Monday: legs, Tuesday: abs & arms, Wednesday: shoulders & traps, Thursday: cardio, Friday: chest, Saturday: back, Sunday: rest.

Joshua Grice: Twitter: @ihateujodiee Instagram: @ihateujodie Facebook: gricejoshua
Joshua Grice (1)
Joshua Grice (2)
Joshua Grice (1)
Hi, I’m Joshua Grice, 27 from Marion County, S.C. relocated in the DMV. I’m an inspired personal trainer. If you would have asked me years ago where I see myself in 5 years. I definitely wouldn’t have said being a personal trainer. Maybe somewhere baking cupcakes or something. Even though baking isnt my strength I just enjoy baking and eating them. Cupcakes and brownies are my kryptonite. I started working out for about 2 to 3 years ago. My second oldest brother is the one who inspired me to get in the gym and stay fit. Being that he was in the military he taught me everything I needed to know at an early age about discipline.

Workout Philosophy: For me, fitness is more than looking good. It’s feeling good on both the inside and outside. Be active. Be fit. Be epic!
Breakfast: I like to have 3-5 boiled eggs and turkey bacon. Peanut butter sandwich and banana or fruit and nuts and a glass of orange juice.
Lunch: Vegetables and fruits or a salad and lemon water and/or nuts.
Dinner: Replacement meal shake or some vegetables and protein (fish or chicken.) I just started adding spinach to my diet. Turkey Burger or grilled chicken sandwich or salad or pasta ( chicken and/or shrimp) w/ broccoli and LOTS OF WATER! Also, I’ve started adding lemon to my water.
Cheat Day: Hmph, I cheat far too often. Sweets like, cupcakes, brownies, M&M’s, pizza and sodas are constantly on my mind. I recently just cut out sodas but no telling how long that’s going to last, lol. Plus, I’m trying to cut back on drinking coffee.
Diet Trick: Of course, it’s not that simple. The only thing simple about weight loss is the math (calories taken in -/+ calories burned = weight gain, weight loss, or weight maintenance). But in my case, I’m just trying to stay tone but add muscle. Its all about adding extra protein, working out and drinking water. Water is very important!
Problem area: My legs are my problem area for me. I’m lucky to have the fast metabolism that I have. Although, its a gift and a curse. My upper body is fine and tone but my lower body, not so much. I’ve tried several routines. Its a process.
Key to Discipline: The bottom line to staying fit is having the ability to stay disciplined to a diet and exercise plan. You have to want it. Plus you must have a great support system of people that wants to see you do great and succeed.
Workout Routine: Mondays: leg day, Tuesdays: biceps and back, Wednesdays: shoulders, Thursday: triceps, Friday: chest, Weekend: are my rest days. Also, I do abs, push ups (40-20) and squats (50-30) everyday while warming up. I do cardio once or twice a week. Plus, I run about a mile or two.

“Junk Food Journals”: Entry 1

12 Mar

One of my secret weapons and fuel to keeping fit are my Thinspiration posts. Though, most of my posts are from high fashion magazine I do however rely on real life fit people from social media (Twitter, Instagram and Facebook) to keep my thighs and stomach at a less than disgusting bearable size. What I admire about following these insanely fit men is that they make obtaining the ideal physique obtainable.

When I don’t want to get out of bed, cut my workout short or indulge in a humongous bowl of Blue Bell Pecan & Praline ice cream *drools* I open one of the many apps on my cellular or tablet and just scroll to see what abtastic post can thinpsire me to keep me in my size 31 denim. Because the dudes I follow have inspired me very much I’ve decided to reach out to them and ask for their tips and tricks to staying healthy/stealth. My awesome fit readers are always asking me for workout and diet advice, why not share where I get mine from in the “Junk Food Journals.”

Darell Williams: Twitter: @DarellWilliams1 Instagram: @darellwilliams Facebook: DarellWilliams1
Darel Williams
Darell Williams

Hello! My name is Darell Williams I am 27 and I live in Chicago, IL I enjoy working out about 5 times a week and just keeping a positive attitude and environment. The older that I get the more I’m noticing my body going through changes. I’m trying to maintain that by keeping a healthy diet, keeping my body nice and tight and always beach body ready.

Workout Philosophy: Full Body.
Breakfast: Fruit and nuts oat meal.
Lunch: Chicken Breast Sandwich (Subway).
Dinner: Spaghetti.
Cheat Day: Pizza.
Diet Trick: Fresh sliced lemon in my water jug, baked foods, no soda.
Problem Area: Chest.
Key to Discipline: Perfect Push ups, (wide push-ups)
Workout Routine: 10 sets of free weights (Triceps and Biceps) 250 crunches, 100 push-ups, running a 5k less than 30 minutes. 75 Squats.

Jerome Zay Lewis: Instagram: @Zay_407 Facebook: im2trill4u Website: www.zaythetrainer.com
Zay The Trainer (1)
Zay The Trainer (2)
Zay The Trainer (3)

Jerome “Zay The Trainer” Lewis is a certified fitness professional based in Fort Eustis, Virginia motivated with improving other’s life with mentor-ship, guidance, and the mindset to achieve ones goal! 3 years as a certified fitness instructor, and 1 year as a Army Master Fitness Trainer.

Workout Philosophy: What you put in is what you get out.
Breakfast: Package of instant oatmeal.
Lunch: Salad.
Dinner: Chicken breast and veggies.
Cheat Day: Popeyes naked chicken strips, 2 biscuits.
Diet Trick: Replace a meal with a meal replacement shake.
Problem Area: Keeping my body fat percentage down.
Key to Discipline: Scheduling meals and take a look at the mirror which displays my areas that need improvement to remind me to keep going.
Workout Routine: Most of my workout regiments are cardio based. I do sprints 1 day a week and cycle for 7 miles 1 day.

Lionel Francis: Twitter: @Rugged_Couture Instagram: @White_Wabbit
Lionel Francis (1)
Lionel Francis (2)
Lionel Francis (1)

Hi, I’m Lionel Francis, 23 from Washington, D.C. I started working out 3 years ago. My mother is the one who inspired me to get in the gym. Everything I’ve learned so far has been from watching other people in the gym or watching YouTube.

Workout Philosophy: For me, being fit is just apart of who I am. If you want to be serious about working out and really get results, it must be a lifestyle change. Dedication. Discipline. Consistency.
Breakfast: I like to have 3-5 boiled eggs (no egg yoke) or I’ll scramble them and add mushroom/spinach. Turkey bacon. Peanut butter and banana sandwiches are a favorite too!
Lunch: I’m trying this new reduced carbs thing so I’m focusing on vegetables and fruits. I’ll eat mixed greens with tomatoes, corn, carrots, egg whites and raw tuna. Add vinaigrette and I’m done.
Dinner: I’ll have backed beans (my new fav thing), some vegetables, and protein (fish or chicken.) I also add two scoops cottage cheese for extra protein. Oh and LOTS OF WATER!
Cheat Day: I cheat far too often. Sweet things are constantly on my mind. I’ll easily eat cake or even go crazy eating pizza. I always feel bad when I do it. Lol
Diet Trick: If you’re addicted to sweets like me, fruits will be your best friend. My favorites are pineapple, bananas, or any citrus fruit. Bananas and peanut butter really do it when I’m getting cravings. Also, I like to eat honey roasted almonds as a substitute.
Problem area: My diet is defiantly a problem area for me. I’m lucky to have the fast metabolism that I have. Although, I’m working on it, it’s becoming easier to walk past common carbs. Just don’t take me to Whole Foods!
Key to Discipline: The key to discipline is to have a great support system of people to help you achieve your fitness goals. The road to becoming fit can be a long and hard one. It’s important to have someone to encourage you to stay consistent.
Workout Routine: I like to isolate my workouts into different days. Mondays: chest, Tuesdays: biceps and back, Wednesdays: shoulders, Thursday: triceps, Friday: leg day, Weekend: traps and anything I forgot to do during the week. Also, I do abs, push ups (50-30) and squats(60-30) everyday while warming up. I do cardio twice a week. I lose weight pretty quickly so I run about a mile or two.

Resurrecting The Body of My Dreams pt. 2

6 Mar

Lent Pt 2
Now that I’ve figured out what it is that I want during Lent by committing to fasting and giving up certain types of luxuries as a form of penitence. I know to get the body of my dreams I will have to be strong, discipline and keep my goal in sight. No matter how long it may be, how tired I am to workout, how hungry I get or how discourage I may get when I don’t see instance results. I know doing this is less about my physical appearance but more about my drive. I hope that this will inspire me to push myself further in other areas of my life and to ‘thinspire’ me to become more of a hard worker.

The Three Areas That I am Sacrificing to Resurrect.


  • No Ice Cream.
  • No Chips.
  • No Bagels, Muffins or Cookies.
  • No Candy.


  • No Skipping Workouts.
  • Run 4 Miles a Day.
  • 200 Jump Ropes.
  • 200 Push Up.
  • 355 Sit Ups.
  • 200 Biceps Curls.
  • 120 Squats/Lounges.


  • No Eating after 7p.m. to better burning calories when inactive or lounging around the house.
  • In bed no later than 11:30 p.m. to have enough to workout in the morning.
  • Wake up no Later than 7:30 a.m. for morning workout.
  • No electronics in the bedroom at night.
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