You may be reading this thinking: "Why would you EVER take time off from the gym?? Rest is for the WEAK. #NoDaysOff"
First off, chill.
It is true that in order to build muscle, you need to be in a caloric surplus and put in work at the gym. However, there are times when getting to the gym every day is not realistic.
Maybe you got injured and were required to take time off for recovery.
Maybe a major life event caused you to take a break from the gym.
Or maybe you have found yourself int the middle of a pandemic and all of the gyms have been shut down for the last 3+ months.
Whatever your reason for taking time off from the gym, it is important to understand the science behind rebuilding lost muscle, and the steps needed to rebuild safely, and effectively.
If you have taken more than 3 weeks off from the gym, it is very possible that you are beginning to experiencing...
I am a 30-year-old outgoing, working, single mom who loves to travel, go on any adventure, trying new foods, and fun things along the way. I love reading, writing, decorating, learning, and being the best mom for my son.
I was into fitness and working out big time in high school, I even did lifting competitions. I loved how much confidence it gave me as an insecure high schooler. As life happened, college, partying, living in Texas, and working I lost the working out aspect of life because I was just, “too busy”. The lie I always told myself. It came down to a point where I felt like crap, I’d say looked like crap, but I’m not sure that entirely true. I got diagnosed with an ovarian cyst, high cholesterol during the winter of 2018. It was a blow to the ego because I believed I was healthy. I decided I needed a change. I was doing so much internal work, it was time to get my body up...
I have been “fit-focused” since 2011, meaning that I loved working out. You could find me in the gym after work every day for multiple hours. Unfortunately, I never matched my nutrition to my workouts… so was it really a “fit-focused” life? Not one bit. It was just me working out and then putting too much faith in my workout and thinking I could eat like crap and drink. I started to really focus on my fitness and health around 2017, matching what I ate with what I was doing.
I lived in a town where all I did was drink with friends to “pass time.” I would drink during the week, on the weekends and eat whatever I wanted, or what I thought to be healthy. There were times where I did not know how I got home or even remember what happened the night before. I experimented with things I never thought I would and I found myself sinking deeper...
I am a wife and working mom of two young boys.
I decided to start this journey because I was going to the gym but never found a routine, felt lost on what to do, and never noticed any change. I really wanted to start to feel good in my skin and better about myself and how I felt. I noticed over the years that I put myself last which started to reflect on how I looked and felt. I decided to start to focus on myself and to become overall healthier.
I am inspired most by being a good example for my boys. I want them to remember their mom being active with them.
The first obstacle that I had was feeling comfortable in the gym to try new things and not worry about what people were thinking around me. The next obstacle that I had was during dinner time to make sure that I felt included in what my husband and kids were eating. Over time I found...
I work at the Children's Hospital in Minnesota. I am a friend, wife, daughter, and mother to two beautiful children.
I wanted to be healthy enough to live a long life enjoying time with my family. I have never been out of shape, but wanted to add muscle rather than fluffiness and needed help staying accountable.
I’m inspired by those around me that strive to build others up and congratulate even the smallest of wins in the lives of others.
The biggest obstacle is the craziness of a busy life. It’s the lack of good quality and good length sleep, it’s the kids’ schedules and my husband’s schedule. It’s work plus school and trying to live somewhat of a social life.
I needed to have a group that held me accountable. I knew that I wanted to...
Mom. Wife. Friend. Full-time Treasury Analyst. Aspiring Personal Trainer/Coach — working on my NASM - CPT. I have a bachelors degree in Accounting, but I started going to school for Vocal Music Performance. I love singing and performing. I used to have a family band made up of my mom, grandma and occasionally my uncle, we called ourselves Buggy Whipp. We do have a few videos on YouTube if you are interested in checking that out. What made me change majors, well I figured music was not going to make me very much money and would be better off as a hobby, so I chose to go for accounting. I have been married for 8.5 years. I have two boys — Killian (5 years old) and Porter (almost 3 years old). We also have a 7-year-old German Shepherd, Zooey Dog Chanel.
I have been overweight and unhappy about my body nearly my whole life growing up. I have never been “skinny” or even what I would call...
Everyone seems to be looking for the next big diet trend. You know, the one that takes no work whatsover and you just take the pill or eat the supplement and VOILÁ you are shredded with a six pack and the perfect aesthetic physique.
Well these aren't magic foods or beverages. They are actually pretty basic and well-know...most of you likely have them in your home! Did you know that Coffee is considered to be a fat burner? Newsflash hunnnyyy! It is.
Below I have provided a list with all the foods that burn all the excess fat. Some sources you may have known, some may be a surprise. Speaking of surprises...we want to offer all our readers a free macros guide PDF. Just click here and it's all yours! No this isn't a scam -- we are really giving it to you free of charge, so take it... it will help!
Coffee!! WHAT -- This has to be some kind of April Fools joke (wait is it even April?) ...Coffee is my...
Mom. Sister. Daughter. Friend. Full-Time Finance Consultant. Side Hustlin' VIPKid English Teacher. I was born and raised in Minnesota. I attended the Univ. of Minnesota for a year and then enlisted on Active Duty in the Army as a Combat Medic; later attending the United States Military Academy at West Point and Commissioning as a Logistics Officer. I spent the last ten years all over the place traveling due to the Army. Since retiring from the Army I'm a full-time Finance Consultant by day and a VIPKid Teacher in the early mornings and evenings. I'm a chronic/genetic disease warrior with Ehlers Danlos Syndrome among other co-morbid conditions which have led to multiple joint surgeries and hardware over the years; I love to shed light and perspective on invisible illnesses and help people realize our biggest limitations really do lie within our own minds. I'm a single momma of a sweet and sassy two-year-old girl and have two dogs who are also 2, Luna, a Great Dane...
Welcome to another installment of our VIP Spotlight! Kimberly has been a VIP client for several months, and she has been an incredibly wonderful addition to our team!
We are excited for you to get to know our latest VIP Spotlight, Kim!
“If you’re really hungry, you’ll eat fish and veggies.”
I can’t tell you how many times I’ve told myself this as I’ve resisted the urge to eat a candy bar or stop at a drive-thru on the way home.
As cliché as it sounds, changing my mindset was the first step I had to take in order to start seeing results. While I’ve always been happy with myself, regardless of the number on the scale, I knew I wasn’t where I wanted to be physically. I spent years trying to see change, but I was ultimately my own roadblock. It was a continuous cycle of me putting forth the effort, not getting results, and giving up. I would see all these...
And steps to see your abs ...
Whether summer is around the corner, you are ready to rock that bikini on vacation or you just want to see those mystical abs!
GOOD NEWS: WE ALL HAVE ABS! AND YOU/LL EVEN BE ABLE TO SEE THEM.. FOR SOME AS SOON AS 3 MONTHS!
UNPOPULAR NEWS: IT'S NOT GOING TO BE EASY TO SEE THEM + THERE ARE MULTIPLE STEPS TO GET THERE!
Okay, I’m done yelling but got my point across.
One of the biggest goals Okon clients set out to accomplish is to see their abs, which is a pretty common end goal!
For many losing belly fat seems like a longgggg road, but what's more important is how dangerous stored body fat that surrounds the internal organs is. Excess fat makes it more difficult for organs to function properly.
This fat is also known as visceral fat, this type of fat circulates throughout your bloodstream which puts you at risk for Type 2 diabetes and heart disease!
But back to...
Get my free checklist to quickly burn fat! These proven strategies I have used time and time again with clients, and have seen incredible results!