What is your biggest obstacle in staying true to following your meal prep/plan and a healthy eating lifestyle?
It’s not the slew of weddings you had to attend every weekend this summer and fall. And it’s not the happy hours that you felt you needed to have “just one” beer at. It’s not even the temptation of the pizza place down the street, which is only a phone call and a 7 minute wait away (this is NOT from past experience, mind you).
All these are secondary issues. The real issue starts with your Sunday. Yes, you heard me right. If you don’t set apart time to create a system of healthy meals that are readily available to you, you will submit to your cravings one late night because your willpower will eventually succumb to your cravings. Remember: “If you fail to plan, you’re planning to fail.” Here’s what you...
VIP Spotlight: Miami’s Transformation Before the Peace Corps
Each month we share a VIP client spotlight transformation! This spotlight has ranged from moms who have transformed their bodies over the life of the program, to recent college graduates who wanted to get their bodies back from before their Freshman 15.
We have been blessed to be able to help so many of our clients succeed in such powerful ways. What keeps us excited is the stories we receive from them about their journey. We believe that health and fitness is more than just a body change. It is a life change. This is one of the most important factors in living the life you love.
Who is Miami?
I am a 24 years old and I just finished my masters program at University of Miami. I am from Sacramento, California where I played sports most my life. From gymnastics, dance, Tae Kwon Do and soccer. I love travel and adventure, traveling is like a second home for me! It allows me to do new things that give me...
Sometimes we get to glimpse into the transformation of our clients. Sometimes we get to sit at the front row and enjoy the beautiful view. This is one of those times.
We have been so blessed to have Micaela and Trenton as clients. To see their journey from the beginning to now has been nothing short of amazing. We hope their story not only inspires you, but encourages you to know that you can make changes to your diet and life, and you are powerful enough to create that change. This is Micaela and Trenton, and this is their story.
We were trying to lose weight on our own at first, but it was too difficult. We didn’t know what to eat and we had no idea what exercises to do in the gym. I (Micaela) was so insecure with my body and it was really starting to affect my overall happiness.
I didn’t like going out because I felt fat in everything I would put on. When I saw how uplifted Daisey was after being on the program I knew I wanted to be a part...
Cora’s Fitness Journey: Four Month Progress
I was motivated to start my fitness journey with Angie because I was feeling stuck in a rut and ready for change. As a high school track athlete, I was introduced to the weight room. At the time, I did not realize how much I enjoyed lifting, but as time went on, I realized how happy it made me. I tried to workout and meal plan/track macros on my own but was unsuccessful in getting visible results.
Over the last few years, I have tried a combination of just doing what I felt like doing in the gym, bodybuilding.com workout plans, online coaching, and a personal trainer. Through these things, I was able to get stronger, but still was not seeing visible results. I also attempted to meal plan and track macros but did not really know exactly what to eat or how much I was supposed to be eating per day. I believe that my diet was really hindering any progress I could have been making.
About two weeks before...
If at first you fail, try, try again…right?
The world is so quick to tell you giving up is okay. You failed one time? Ok, at least you know you tried. Are you worth it? Do you think your future is enough of an investment of your time and energy that you wake up every day and fight for what you want? When life gets tough, you just throw in the towel and accept defeat? You can never reach your goals in life if you allow life to knock you down. Get back up and keep fighting.
Here is why you don’t have what it takes to be successful in life:
You give yourself the option to quit.
If you go into any endeavor with the mindset that you are just going to “try” than you have already given yourself the choice that failing is an option. Go into it giving it everything you’ve got, and the mindset that you WILL do it, and if you fail, you will try again. Never giving up.
You make excuses for yourself
Im tired. I don’t feel like it, maybe...
Before my real fitness journey I was approaching my “fitness” throughout college the wrong way. Unfortunately, I was dangerously restricting my calories, doing extensive amounts of cardio on top of that, and binge drinking heavily on the weekends. I was always trying to get skinnier and the thought of gaining muscle made me afraid because I was OBSESSED with being as small as possible. You see, I felt as though I was never getting anywhere, I was unhappy, and my anxiety and stress levels were uncontrollable. It just got tiring, feeling weak physically, mentally, and emotionally.
After struggling through this battle and thinking about how I wanted to make a change I was looking at empowering social media accounts and blogs of female competitors a lot. I spoke with a close childhood friend about how I wanted to look, feel, and be. Aside from all my doubts and all my...
It’s that time of year—Pumpkin, Pumpkin, PUMPKIN!
Even though you may not actually love Pumpkin (it’s bland and plain alone), It is fun to Fall into the festivities of the Season! And as one of my favorite times of the year, I like to go all in. Only I try to stay on the healthy side (stay away from the dark side), because let’s be real here…I am kiiinda a health nut, and I kiiinda have to look good in a bikini. So here are a coupleFun Festive Foods For Fitness Freaks (see what I did there—yah I’m good). Best part, they are no bakerecipes, and take 20 mins or less to prepare!
Protein Pumpkin Spice Dessert
Healthy guilt-free snack packed withprotein—Get your Pumpkin Spice fix with this delicious treat for one.
Want to share this light whipped treat? Just double the recipe!
Since there is no baking involved, preparation time is short.
Prep time: 20 mins
Ingredients you will need:
Meet Okon VIP Athlete Molly Anderson. Molly has been with Okon Fitness since June 2016. As one of Okon’s first clients since launching in May Molly has become an important part of the team. Our journeys are all different, and what we fail to realize is that this process is just as mental as it is physical. Molly has been an outstanding client, she has had her good weeks and bad, but no matter the obstacle she overcomes. Each week she has become stronger, whether it is physical, mental, or emotional. It has been my pleasure to have been able to help her find herwhy. What I love most about Molly is her positive attitude and motivation to be the best version of herself. Since Molly began her Okon Fitness Program she has lost 13 lbs. and in just 4 weeks lowered her body fat 3.5%!! She has gotten down to 23% with goals to continue to see that number drop! So proud of her progress...
Going from 17% Body Fat to 7% body fat—in one year
Follow some of these habits to help you towards your health and fitness goals.
1. Start my morning with 30 grams of protein within 30 minutes of waking up.
Most people start their day with a banana or a light meal, and some don’t eat anything at all for breakfast. You’ve likely heard that the most important meal of the day is breakfast, and that statement isn’t going anywhere anytime fast. Breakfast is the key to getting your health in line and also making sure you take the proper steps towards a healthier you overall. Tim Ferriss referenced his dad’s experience in his book 4 Hour Body and he lost 28 lbs. in just over two months by simply eating 30 grams of protein in the morning. This practice will make you feel fuller, longer and also help you on your journey to maintaining a healthy habit of eating a wholesome breakfast first thing in the morning.
I do this or I do fasted cardio in the...
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