Tag Archives: workout routine

“Junk Food Journals:” Entry 14

9 Mar

Because today is another chance to get it right, I’m recommitting myself back to my health, fitness and overall thin journey.

I must admit that these pass few days I haven’t been the best me possible when it comes to being discipline toward my fitness goals. With moving, starting a new job and taking on a new side project all in a two week time-span I have been neglecting my workout routine, eating rather crappy and waking up late resulting in me skipping yoga class. To top it all off a guy came into my job today with the tiniest waist and most broad shoulders that made me want to run 50 miles and eat a pound of laxatives!

I know life may throw things our way that can get us all mixed up, however our first reaction shouldn’t be to quit something in the hope of catching up on something else. That will only stray us off course even further.

That’s why today I need this dose of thinspiration more than anyone. I’ve been waking up late extremely tired and I’m not happy with my midsection nor my active performance thus far for the month of March. Summer is one snow melt away and this year I want to be at my physical peak.

“Junk Food Journals” entry 14 are of three gorgeous, determined and chestastic men whom have taken accountability, set goals and are transparent with themselves in carving out their desired bodies.

Being healthy and having healthy life is all about juggling to avoid the jiggle. Just let one thing become your life simply make it apart of your life.

“In order to have an extraordinary body you do extraordinary workouts.” -James Hatchel

James Hatchel (1)

James Hatchel (2)

I’m James Hatchel (IG: @jamesgoefit3) 30 years old, been a vegan for two years, and a former national level bodybuilder. During my fitness journey I have been 265 pounds at 14 percent body fat and 195 at 8 percent body fat. I believe you can have the body you want if you are willing to do what it takes to get it.

Philosophy: in order to have an extraordinary body you do extraordinary workouts.

Breakfast: Tofu or tempeh, green smoothie- spinach, carrots, mushroom, lemon juice, and almonds.

Lunch: Seitan (wheat gluten meat), broccoli and almonds.

Dinner: Ground pea protein meat, kale smoothie and almonds.

Cheat day: Cream of wheat, donuts, cake and pizza.

Diet trick: The only trick is staying consistent long enough to see results; reduction in meat intake will drop your fat intake enough for the average person to lose weight with that one change.

Key to discipline: The key to discipline is having a reason so strong that you can make the sacrifices necessary to accomplish the task.

Workout Routine: Sunday legs, Monday shoulders, Tuesday chest, Wednesday legs, Thursday arms, Friday back.

Tevin (1)

Tevin (2)
I’m Tevin (IG: @Monsteration), a 23 year old artist based out of Virginia Beach, VA. Spring and Summer are my favorite seasons because they allow me to enjoy outdoor activities. I hate being cooped in the house. I have a high appreciation for the arts, technology, and FOOD. Soundcloud.com/monsteration

Workout Philosophy: I hate to blame my zodiac sign but as a Leo, we pride ourselves on looking our best. In order to look and feel good, I have to eat well and workout. Plain and simple.

Breakfast: Oatmeal + 2 boiled eggs + Green tea.

Lunch: Quinoa w/ brown rice blend. Baked chicken or fish and broccoli. To shift the vegetable variety, I’ll steam carrots.

Dinner: A normal dinner will consist of a grain, vegetable, and protein..similar to lunch. The difference between lunch and dinner is adding a protein shake.

Cheat Day: Chic-Fil-A Spicy Chicken meal!

Diet Trick: Since I cannot give up my honey bun addiction, I’ve created a reward system for myself. If I work out at least 4 times a week then I can have 1 jumbo honey bun.

Problem Area: My lower back. I’ve recently started using TRX equipment to assist with building back definition.

Key to Discipline: My key to discipline is envisioning my goal; once I’ve locked-in my focus, I can’t be stopped.

Workout Routine: I have a 5 day routine which focuses on a different muscle group each day; however, cardio is cohesive throughout. I didn’t that cardio was that important until I began see true results.

Ramon Arraiga (1)

Ramon Arraiga (3)

Ramon Arraiga (2)
I Ramon Arraiga (IG: @Rai_arriaga_) a happy easy going guy, that likes to live my life in my truth. In my life I have learned that it’s only me that can create my happy ending.

Workout Philosophy: My workout philosophy in the beginning was to show someone from my past what they were going to be missing. Then, working out became more of an addiction, and I started going to the gym for ME. It became my therapy when I was stressed, and it has made me a mentally and physically healthy human-being.

Breakfast: I switch it up with what I eat. Sometime I eat eggs with fruit, Cheerios with almond milk and a banana on the side or oatmeal with strawberries or blueberries. I always have a glass of orange juice with everything.

Lunch: For lunch I stay away from beef and pork. I have taken beef and pork out of my diet all together. When I do eat meet I make sure its Turkey, Chicken or fish with some type of vegetables. I never eat fried foods and I make sure that I make my own lunch during the work week Monday-Friday.

Dinner: I eat a salad for dinner usually with turkey or chicken. I have found eating light for dinner before bed is best for me and it helps me sleep better. I try my best to not eat after 6pm. If I do eat after that time it will always be fruit or vegetables.

Cheat day: Being completely honest, I will admit that everyday is my cheat day. When I make my breakfast, lunch and dinner. It’s with things that are going to satisfy my taste buds so that I don’t feel like I’m depriving myself.

Diet trick: My diet trick would be to drink lots of water. I don’t take any supplements or protein to help me in any kind of way. I have tried these things but I didn’t like how big I got. So I have decided to do things the natural way.

Problem area: My problem area would be my stomach. I cant seem to get that six pack of my dreams. Although, I have learned to become more patient with my problem area.

Key to Discipline: This may come of a little conceited or sidity. My key to discipline is that I want to look good in my clothes. I want to be able to wear my favorite shit or jeans from 3 years ago without it being too small, because I gained weight. Even though I’m in a large shirt now because of the muscle I have gained.

Workout Routine: My workout routine consist of me lift weights 3 times a week and boxing 3 times a week. Also, I try to do yoga every night before bed.


“Junk Food Journals:” Entry 13

4 Feb

You can’t get the body of your dreams sleeping. Wake up and go to the gym! -My Alarm Clock

As cliches as it may be, mine and I’m sure many of you reasons for getting and STAYING fit is to look AMAZIN’ this upcoming summer. However, the only way to get there is to be sure you’re doing it for more reasons than how others will receive you. Getting your health/body in order is a “damned if you do damned if you don’t” up hill battle. Not everyone will be excited or support your journey, many will ignore your plight of discipline to stay on track, while others will ridicule or flat out be jealous of your astonishing results. That’s why it’s important to be doing whatever lifestyle change you seek for you and yourself only.

The firmed bodied men of Junk Food Journals Entry 13 all share a common fitness trait, they are their own motivation. They have reached a desired goal because it’s how they want to live their lives and other’s opinions are only warranted if they are seeking the same self-motivation. I’m always preaching about how much we should be our own first reference of thinpsiration. But if you need that extra motivation to actually use that gym membership you wishfully purchased last month then, read what a gilded body coach, model and teacher are putting themselves through this winter readying for summer.

Troy Juni Barnes (1)

Troy Juni Barnes (2)

Troy Juni Barnes (3)
Troy “Juni” Barnes (FB:@troy.barnes.378) was an aspiring fashion stylist turned health coach. After relocating from New Orleans to Atlanta, I traveled to New York City to study Fashion Marketing at LIM College. While there as was an intern at Gucci on Fifth Avenue, at the end of my sophomore year I traveled back to Atlanta and started to create a name for myself in Atlanta by creating the lifestyle brand Rebel Society. In Atlanta I found myself gravitating towards fitness as a form of recreation. However, after seeing the results I wanted to take my fitness to the next level. I was introduced to the product Herbalife and decided to invest my body into a product that would not only perfect my physique, but also allow me to build confidence and character in others.

Workout Philosophy: I approach health the same way I approaches clothes. If you do not feel good about yourself, then you are not going to feel good in what you are wearing. Nutrition, like clothes, should empower and energize you! It will make you look beautiful and most of all it’ll make you feel great!

Breakfast: The most important meal of the day. It BREAKS the FAST between your last meal & sleep. Which jump starts your metabolism. My breakfast consist of my Herbalife Healthy Meal Shake, Oatmeal with Granola (Fruit & Nuts) & Herbalife Tea which gives me that boost of energy to beast my day.

Lunch: Homemade Pesto Pizza on a bed of Spinach Leaves with Shrimp or Chicken.

Dinner: Slow cooked Lamb Chops with Quinoa & Broccoli

Cheat Day: PAPA JOHN’S PIZZA & Dorito’s with Queso Dip?

Diet Trick: I don’t believe in Diets! People go on diets to hit a goal & once that goal is accomplished, 9 times out of 10 they fall back into old habits. I teach my clients to embrace the “Lifestyle Change” don’t give up all the things you enjoy. Just cut back some & do everything in moderation.

Problem Area: ABS! Why? Because they come and go. During bulking phases I intake more food, some less healthier than others & my abs always suffer. But it’s a bitter sweet thing because I get to put on mass.

Key to Discipline: The key to discipline is Personal Development. You have to exercise the mind just as much as you exercise the body. A STRONG MIND EQUALS A STRONG BODY! I listen to motivational messages everyday to keep a positive mindset. Because in life we’re going to be challenged, and if you’re weak minded you’re going to FAIL. But even when you fail, FAIL FORWARD.

Workout Routine: I workout 5-6 times a week. I break the days down by targeting different muscle groups. At the beginning of the week I target my weakest areas and towards the end of the week I hit the strong areas. Back & Shoulders on Mon, Legs on Tuesday, Arms on Wednesday, Legs & Abs on Thursday, Chest on Friday and Saturdays is a full body workout.

Antonial Barnes (1)

Antonial Barnes (2)

Antonial Barnes (3)
I’m Antonial Barnes (IG: @ant_the_model) a 24 y.o. from San Marcos, Texas. I’m a musician, I can play Jazz Piano, Marimba, Vibraphone, Drum-set, Congas, and want to learn the violin. (Interesting personal fact) my favorite animal is a penguin. I got into fitness when I used to be 135 lbs and always wanted muscles. So me and a buddy made a promise to start working out and lifting heavy weights and stayed dedicated. My buddy left for the army after 3 months of working out together and ever since then I just been going on my own. Stayed dedicated- bam, lol!

Workout Philosophy: Don’t try to be number 1 in someone else’s eyes, but strive to be number one in your eyes.

Breakfast: Since I try to gain weight I eat a big breakfast. Bacon, eggs, toast, fruit smoothie, banana, and sometimes oatmeal.

Lunch: A turkey sandwich with a serving of chips,water, and a banana or lean pasta dinner (frozen food like bertolli.)

Dinner: Grilled, baked, or breaded chicken (not fried), with beans and rice.

Cheat Day: ANYTHING!!! lol

Diet Trick: Eat a big breakfast so you won’t be as hungry for lunch and dinner.

Problem Area: Sweets lol, I love cake and cookies and I try my best to stay away from them. Also, trying to gain muscle. Gaining muscle is very hard so don’t get discouraged when you don’t see it in time. You can only gain 13lbs of muscle naturally each year so it will take some time.

Key to Discipline: Keep at it. When you feel too tired to work out, take some pre-workout and head to the gym! I do not believe in sets because it makes me feel bad if I don’t complete it so just do an exercise until you cant do it no more…take a break….then do it again.

Workout Routine: I work out a certain body part a day like.
Mon: Leg day, Squats, Lunges, Calf Raises (with weights,) Jump Rope, Treadmill and Leg Press, Leg Extension.
Tues: Chest Day & Abs, chest, Bench Press, Incline Press, Decline Press, Butterflies, Push ups, Cable Crossovers, Abs, Ab wheel, Standing/Kneeling and Cable Crunches.
Wednes: Back Day, Lat Pulldowns, Bent over barbell rows, Bent over long bar rows, Renegade Rows, Pull Ups
Thurs: Arms & Shoulders, Arms, Barbell Curls, Hammer Curls, Cable Curls, Triceps/Bench Dips, Lying Triceps Press, Triceps Pulldown (rope), Shoulders, Arnold Dumbbell Press, Decline Shoulder Rise, Front Dumbbell Rise, Shoulder Shrugs.
Fri: All Around/Full Body. Do a Little bit of everything!
Sat: If able I redo my chest day workout (since I want a bigger chest.)

David Quarles (1)

David Quarles (2)

David Quarles (3)
My name is David “Sancocho” Quarles (IG:@sancochin89) I’m a Copy Editor by day, Zumba® Fitness instructor by night, and a Men’s Physique competitor by hobby. I come from a hodgepodge of cultures, so in regards to maintaining being fit, food is a BIG challenge! I’m four years in to my weightless journey of 296lbs to 174lbs, and I’m loving every moment of it.

Workout Philosophy: Workout like no one is watching. Pay attention to yourself, your form, your safety, your progress. Everyone else will either cheer you on, or despise your progress. Either way, your progress is just that…YOURS. You can use your story to inspire and motivate others. Yet never become overly concerned with their opinion…it might just stifle your progress.

Breakfast: 5 egg whites and 1 whole egg, 1/2 – full cup grains and first of many sips of my first gallon jug of the day.

Lunch: 8-10oz. of chicken breast, 1 cup of greens (any choice) and 1/2 – full cup grains (I usually have brown rice or quinoa.)

Dinner: 8-10oz. of chicken breast or fish , 2 cups greens, Hopefully I’m finishing up my water!

Cheat Day: The largest pizza I can find from any local Pizzeria.

Diet Trick:I love carb cycling. Never let your body get used to your activity or way of eating. I’ll low carb for 2 days and increase carbs on the 3rd day. This method will help raise your metabolism and allow your body to burn fat while giving your body some good fuel to power through your workouts!

Problem Area: My lower back a.k.a love handles. I accumulate most of my weight here as I’m on a weight gaining cycle and its usually the last place I lose the weight. Clean eating, higher water intake and frequent cardio usually helps me take care of that problem. But when I cheat, my love handles tell all!

Key to Discipline: I know my goals and where I want to be. The only person in control of whether or not I achieve my goals is me. Therefore, I can either be a help or hindrance to myself. I choice progress! Too, I know from where I’ve come, and I know I don’t want to go back there!

Workout Routine: I do fasted cardio in the morning before work; usually consisting of 30min. on the elliptical or treadmill. When it’s warm out, I like to take that workout to the track! I teach a Zumba® Fitness class almost everyday, so that takes care of my second round of cardio. Between cardio sessions, I weight train. I break down each day into different muscle groups: chest and triceps, back and abs or a whole workout centered around legs. It depends on the day and mood. I, too, have now incorporated swimming at least 4 times a week. Talk about a total body workout!

Get off your a**!

9 Oct

My core is like the worst thing on my body to get control of, no matter how much I stay away from carbs, dairy and do yoga 3 times a weeks (btw I need to pay this month’s membership fee.) However, I can’t complain too much because I still can fit my 31 waist denim but I like most we are our own worst critics and sometimes I feel like I can do better.

I’m sure many of you go through the same thing as myself of wanting to obtain a goal but haven’t a clue where to start, why else would you be here. Well, that’s why I’m here to thinspire the focus-less. Half the batter is just getting up.

One of my most savored but difficult workouts is abs. I hate doing them until I’m doing them (ironic I know.) It’s making the time to do them, don’t seeing instant results and the actual physical energy those goes into it that is my downfall. If you don’t know where to start and not ready to commit to a program, fitness club, supplements or spend money that will only go in vane because you don’t feel like you are where you need to be to start (backwards I know) then, start here with 8 minute abs with Jamie Alderton.

This ab routine has been my go to when I have slacked off or in a great grove. The workout is very easy, quick and effective. You can do it in the comfort of you own home without the self induce embarrassment of being in front of other in a gym.

Jamie is also the creator of www.grenade.com a site dedicated to the “War on Fat.” He has diet programs, fat burners supplements and of course workouts that I have used to pretty nice results. But the main focus is this video. I suggest you favorite this and just clear some space in your living-room or bedroom and get those abs you need for your slutty Halloween costumes!

Getting fit is all about getting started. So get off your fat a**!

You’re welcome!

“Junk Food Journals:” Entry 9

11 Aug

“Junk Food Journal:” Entry 9 is from three dedicated, motivational and overall ultimate thinspiration worthy fellas that have transformed their bodies into well built machines. Howbeit, at the being of their transformation, in the process or maintaining their new physiques these guys’ advice is best served hot & sweaty.

In the middle of summer we all our trying to keep fit until bathing suit season is completely frozen out, so here are more reasons to press, run and squat on! My favorite part about these journals is reading these men’s eating habit. Because as I’m reminded everyday, abs are made in the kitchen not the gym.

Thanks again gentlemen for sharing!

Photo by donetildeath
donetildeath (3)
donetildeath (2)
Hi, my name is Jamal Hill (IG: @donetildeath). I am a 30 y/o fashion industry professional living in Brooklyn, NY. I was overweight for most of my life up until 5 years ago when I began to get serious about working out and eating (somewhat) right. Now, I am obsessed with the gym and try to make healthy eating choices consistently.

Workout Philosophy: Never skip leg day! Be consistent; stay focused on your goals. My goal: look better naked.

Breakfast: Protein Shake, egg white western omelet (without cheese).

Lunch: Grilled chicken over kale or mixed greens (with a light dressing).

Dinner: On a good night when there’s time… a meaty fish (or grilled chicken), green vegetables, and a fresh fruit shake.

Cheat Day: Chipotle fully loaded burrito bowl with guacamole, cheese and everything in between.

Diet Trick: There are no tricks that work for me. Staying consistent and keeping my cheat day to only one day is how I see results.

Problem Area: My lower back. As an endomorph (gain fat easily) my body stores fat there. I am working on becoming more consistent with my diet and increasing my focus on this area during back days.

Key to Discipline: Focus and consistency. I want to be the best version of me possible. I have goals and each day I step into the gym I have to keep them at the top of my mind to remain focused and hopefully achieve them.

Workout Routine: I hit the gym 5-6 times a week. I dedicate a day to each muscle group (i.e. chest, legs, back etc…). I hit my legs twice a week. By doing this I see better overall gains. My sessions tend to last 1.5-2 hours and include: 5 mins warm up on the treadmill, 10 mins stretching, 10-15 min abs/core (alternating days), 1 hour of lifting and I finish with 15-20 mins of cardio. I recently began to take 1 hour jogs in the park on the weekends. I would like to do this in addition to my workouts at least 3 days a week to see results.

timrek_yorel (1)
timrek_yorel (3)
Hey everyone, I’m Leroy (IG: @timrek_yorel), a Bahamian native recently relocated to the US. The pursuit of being healthy and fit has always been a great challenge. YES, even for someone like me. C’mon now when you have names like Pizza Hut, Burger King and my ace in the hole Wendy, it gets hard to resist.

Workout Philosophy: People fail to realize that working out isn’t all about going hard as a mother everyday but thinking smart about how you do it. It’s kind of like dressing to step out. You should always know what look is it you wish to go for and target the muscles to help nail it.

Breakfast: I’m really not a breakfast person but if I do it’s normally gluten-free waffles/pancakes or fruits such as an apple or banana with water and orange juice.

Lunch: This is usually my biggest meal; a lot of meat, some starches (rice, macaroni, fries) with a few veggies.

Dinner: Chicken or fish with veggies.

Cheat Day: Sadly, I do this just about every day. BUT always condition my mind to know that I MUST burn it off in the gym!

Diet Trick: Eat smaller portions, drink lots of water and healthy snacks i.e. trail mixes and the likes.

Problem Area: Oblique hands down!

Key to Discipline: Surrounding yourself with fitness oriented crowds, it really helps. Picking a fitness idol helps as well, mines being Ulysses Williams Jr.

Workout Routine: 4/5 times a week! Never working the same muscle group(s) back to back; Abdominals being every other day!

My Workout:
Day One – Chest and Back.
Day Two – Strictly LEGS.
Day Three – Shoulders, Bi & Triceps.
Day Four – Legs.
Day Five – Cardio.

Remember fitness and results take a whole lot of patience. Most likely if you’re like me you may not see the results but others will!

nboogs (1)
nboogs (2)
nboogs (3)
I’m Nathan Bailey (IG: @nboogs), just your average guy trying to figure out this fitness thing one day at a time…I don’t know what I’m doing, I’m just doing it!

Workout Philosophy: Be open to changes, switch up your workout routine and eat clean.

Breakfast: Oatmeal with 2 scoops of peanut butter, a banana & strawberries…..5 egg whites and whole wheat toast w/ glass of milk.

Lunch: Tuna, avocado with a glass of milk.

Dinner: Grilled chicken with steamed veggies.

Cheat Day: Cheese burger with poutine (its Canadian).

Diet Trick: There is no trick. Make it a lifestyle change.

Problem Area: Abs.

Key to Discipline: Be Determined, Be Motivated, Be Consistent.

Workout Routine: Monday- 2 mile run & 20 min ab workout. Tuesday- Arms/Shoulders & 15 min Ab workout. Wednesday- Chest/Back & 15 min Ab workout. Thursday- 2 mile run & 20 min ab workout. Friday- Legs & 15 mins Ab workout.

“Junk Food Journals”: Entry 6

5 Jun

The thin lifestyle is serious business. It’s entirely consist of making the suitable choices for a favorable outcome. It’s about skipping drinks or dessert, going to bed early to wake up early for the gym, and may cause you to ditch friends that would rather go to a movie to sit and overeat over rock climbing or swimming followed by a lunch at a juice or salad bar.

Sometimes the best diet/fitness plan is determination. When you want it bad enough you’ll work hard to get it. Take me for example, I want abs therefore, I’ve cut out the cheese, bread and sugar. Is it hard; well duh! I want a deep dish pan of 5 cheese pizza with a side of frozen Kit Kats NOW!

Majority of the time it’s the people around you that sabotage your thin strides. Then, why not replace those fatty friends with lean firm thinspirations. If achieving the ideal body is all about cutting the negative out and adding positive to your new lifestyle, well these gentlemen of “Junk Food Journals” entry 6 are the perfect poster men for summertime fine.

What I enjoy about these guys guys tales to fitness is that it’s less about the food or workout but all about living a healthy life and making your road to fitness an adventure.

Antonio (1)

Antonio (2)

Antonio (3)
Hi my name is Antonio (IG: @ulovetoni) and I am a creative director living in the New York City area. Health is very important to me, so amongst my busy schedule I find time to workout at least 4 times a week and pick healthy snack options while I’m on the go.

Workout Philosophy: Most people especially guys go to the gym to bulk up and get cut; they try to lift as much as they can. Technique is very important; doing less weight the proper way is the key to results.

Breakfast: Oatmeal with bananas, blueberries and strawberries and eggs with cheese, tomatoes and avocados are two of my favorites!

Lunch: Chicken salad with olive oil dressing.

Dinner: Two grilled chicken breast with mixed vegetables.

Cheat Day: I cheat everyday because I’m in the process of gaining weight :).

Diet Trick: Diets are not really my thing, when I’ve tried them I lose weight fast. I just focus on eating healthy. The trick with eating healthy is making your own meals and bringing them along with you.

Problem Area: I’m naturally slender with a high metabolism, so putting on muscle and keeping it is my biggest issue.

Key to Discipline: The hardest part of working out is when I first start and you didn’t seen any improvement. Once I seen improvement, the mirror became my discipline and it motivates me to go to the gym.

Workout Routine: Depending on how I feel I target two areas a day (biceps/triceps & back/shoulders). Some days I do a full body workout which consists of three exercises per muscle.
Johnte (1)

Johnte (2)

Johnte (3)
My name is Johnté Lee (IG:@shy_johnnie). I’m 25 years old, originally from Miami, currently residing in Atlanta, Ga.

Workout Philosophy: I workout to stay healthy first, and secondly to look good. My choice to indulge in fitness related activities such as rock climbing, daily workouts, biking, etc… is strictly for me. I think it’s important to set goals for yourself, it’s also important to expand and stick to your fitness routines to obtain those goals.

Breakfast: We’ve all been taught that breakfast is the most important meal of the day. You’re breaking your fast of how many ever hours your body has been deprived of nutrition while sleep. I usually have a light breakfast; a parfait consisting of Greek yogurt, fruits (strawberries, blueberries and mangos) and oats. On other days, two hard boiled eggs with grapefruit.

Lunch & Dinner: I generally eat the same things for lunch and dinner. However, lunch is likely a lighter portion. My diet consists primarily of chicken and fish. I love trying alternate ways of preparing meals so that I don’t feel that my meals are repetitive. I prepare my meats either pan seared with olive oil, grilled or baked, I also pair them with different vegetables such as broccoli, squash, zucchini, asparagus, the list goes on. Wild Salmon (a great source for protein and iron) with lemon pepper seasoning and asparagus (good source of fiber, folate and vitamin A) would be my favorite dish.

Cheat Day: My cheat day is generally toward the end of the week, Friday and/or Saturday. Although, I do have cravings that I almost always give into during the week, I don’t really indulge until the end of my ‘workout week’. Of course depending on what I’ve indulged in, I have to challenge myself even more when I return to my workout routine.

Diet Trick: I guess my diet trick would be eating whenever I get hungry. I’m careful to not overeat, but if I do have a craving I will definitely have a light snack (nuts, protein bar, protein shake) which keeps my metabolism up and also gives me energy throughout the day.

Problem Area: My problem area would definitely be my legs. I’ve been a bit more consistent with my leg routines lately and I have progressed, but it’s been a very long road. I’m an ectomorph body type and it’s hard for me to build muscle, especially in my legs, so I have to work extremely hard to put any mass on them.

Key to Discipline: My discipline comes with my passion to reach the fitness goals that I have in place. It’s extremely important to remain focused, consistent and to also have an effective workout plan. This will ensure results. If you lack any of the above results and progress will lack as well. Generally people become less determined when they are not getting the results they want.

Workout Routine: My workout routine is pretty tedious, but I will try and be brief. I start off with cardio; I try to get 3/4 miles in on the treadmill. I generally do 5 or 6 sets and between 10-15 reps of whichever exercise. There are also times that I follow Pyramid Training (As weight increases, reps decrease). I also enjoy calisthenics, which is a great way to increase flexibility and body strength. Jumping rope is great exercise for both upper body and lower body. After a good workout I hit the sauna for about 15-20 mins (make sure you are hydrated) helps with muscle relaxation, increases blood flow and also releases those nasty toxins that we encounter on a day to day basis.
Eon Green (1)

Eon Green (2)

Eon Green (3)
I’m Eon Green (IG:@ettiennevert) a nomad and bon vivant who is always in search of inspiration and beauty in all of its forms. While I am originally from Jamaica I grew up all over and consider myself a citizen of the world. My interests include fitness, art & culture, cuisine, and my personal wanderlust. For me, the question of ‘where to next?’ is just as important as ‘what experiences can I create?’

Workout Philosophy: “Life is too short to be basic.” I think we all have a very brief moment everyday when we can chose to be sedentary or remain in motion. I apply that idea to many areas of my life but with working out the challenge to be consistent or find the time during a busy day is something I look forward to. I’m always looking for ways to overcome myself and the seemingly ‘easy’ route.

Breakfast: Breakfast is fairly large and includes whole grain foods high in fiber and protein (oatmeal with golden raisins, flax seeds, raspberries and almond butter). Low sugar fruit (apricots, melons, apples, etc) and always a hot drink (green tea or hot water and lemon is great and has so many benefits for the body).

Lunch: I eschew most simple carbohydrates and processed foods so lunch is usually a medium sized amount if protein (chicken, fish or beef) and a high fiber vegetable accompaniment or soup (lentil vegetable is a personal favorite).

Dinner: See above!

Cheat Day: I love sweets and enjoy good quality chocolate and descendant French pastries. Luckily I have a lot of muscle mass and a fast metabolism that allows me to indulge a bit more than most. The benefit of consistency is training your body to efficiently utilize food, whether it is lasagna or quinoa.

Diet Trick: Healthy fats are often overlooked. A teaspoon of coconut or olive oil will do wonders for digestion and vitamin absorption.

Problem Area: None. I give myself and my body respect and credit for hard work.

Key to Discipline: Mix it up! Make it fun, social, and a topic of conversation. I look for ways to get outdoors and connect with others in an active way.

Workout Routine: No secret formula other than sweating and pushing myself for 60 minutes a day. Getting creative and maintaining high intensity with little rest the whole time.

Thinspsiration: Sportswear-Inspired Menswear

30 Mar

SportsMenswear (6)

Attempting to get myself completely back into workout mode with the new season change I’ve come to three realizations.

First, thank Skinny-Jesus for muscles memory because after those 100 lunges on each legs I did this a.m. I’m bound to suffer from a Charley horse tonight in my sleep.

Second, obviously it’s time for a new workout wardrobe because I was beyond overdressed for my morning run.

Third, legs was the wrong body part to target today after peeping the gunz on Rob Evans.

Per my usual pre/post workout ritual I skim my thinpsiration bookmark to either get my butt off the sofa or to reassure whatever strained body-part that the copious amount of pain isn’t going in vain. Today it’s was howtospendit.com “Sportswear-Inspired Menswear” editorial shot and styled by Damian Foxe starring beefy model Rob Evans in a ode to boxing with sporty theme attire from this season menswear collections.

This spread is the combination of my two pleasures; fitness and fashion. Featuring almost every top ready-to-wear menswear designers whom collections I would have never thought to break a sweat in from Bally, Gucci, Junn. J to Rick Owens, Dolce & Gabbana and Salvatore Ferragamo. Never mind the cardio room flaunt worthy fashions, the best accessories of each look are Evans’ biceps. Arms is the last thing I remember to workout, because my arms is the only thing that I don’t have to obsess over. But as of now I’m totally booking me a ticket the gun show. Cut to me finding something else to anchor down my bookshelves as I put my dumbbells to their actual use.

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“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.

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