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...
Follow these tips to consistently transform your body and accomplish your fitness goals!
Sometimes drinking water is overlooked in the whole scheme of things, but this is one of the most important ways to stay in shape and keep your metabolism high—which ultimately helps burn calories. It is recommended by professionals to drink 8 cups of water a day, but (depending on how much you weigh) it is better for your body to drink around 3L to 1 gallon a day! You may want to mix some Branch Chain Amino Acids (BCAAs) with your water and sip it throughout the day. BCAAs help with muscle retention and also Amino Acids are the building blocks of protein. One type of BCAA I LOVE is Xtend by Scivation (Mango is my favorite!!)
How important is this? Very. Even though multivitamins may get a bad rap, you just need to do your research and make sure you’re getting what they put on the label and you’ll be golden!
In a world revolving around food.
Here are a few tools I use to help overcome challenges and temptations in our everyday lives.
Need vs. Want
The most important thing to remember while trying to maintain a healthy lifestyle is simply this:
“We do not live to eat, we eat to live.”
In todays society our lives very much revolve around food. Getting together with friends, family BBQ, celebrating an event or holiday, going out on the weekends, vacation, essentially everything we do on a daily basis has one main focus; Food. In many ways we stopped caring about the nutrition of the food we are consuming, and have become more interested in how it tastes and even makes us feel.
To be successful, it is important to differentiate between what our bodies need, and what our minds want. Now this does not mean you should never consume food that makes your heart soar and wonder what magnificent being created such a delicious entree or dessert that has...
Enjoy these snacks to help you stay true towards your fitness goals
I find myself having cravings throughout the day and I also have my clients say they feel the same way. A lot of times we do have cravings we get caught off guard and find ourselves stopping at the nearest gas station and accidentally grabbing trail mix, a donut, candy, or…an extra large pizza. I can understand, life is hard. Staying true to your lifestyle is hard as well. Lucky for you, I have a few hacks to help you stay on track.
Here are seven snack hacks to help you stay on track:
Almonds are an incredible source of protein and good fats. They are among one of the lowest calorie nuts, and provide 6g of protein and 3.5g of Fiber per serving. Remember to always eat Raw Almonds and not salted or roasted almonds. Bonus Tip: Almonds have a high amount of polyphenols, antioxidants that have cancer-fighting properties. So you’re fighting fat as well as...
The secret to being today’s Wonder Woman
Women like Erin are a rare species. And truth be told, there is no secret. It is quite simple, really. Erin works hard and refuses to limit herself and her potential. She believes that she can, and because of her mindset, she will. If you ever wonder what the secrets are to getting what you want out of life, the answer will always be the same; hard work.
Nothing in life comes easy, if you want something, you are going to have to work for it.
Erin doesn’t make excuses for herself. She works hard. She takes care of her family. She is a powerful example for not only mothers, but all women… This is what it looks like when you stop making excuses for yourself, and just do it.
Photos from Erin’s Weekly Check-ins—6 weeks—Half way through her program
Who is Erin Goyer?
I’m a little teapot short and stout. For real. Other than that, I’m a hard working entrepreneur who is in the pursuit of a hot...
We spend so much of our time talking about the things we want to do and where we want our lives to be in the future. But when it comes time to put in the work to get there, we tend to put it off until tomorrow….or “I’ll start on Monday”…
What exactly are we waiting for? When did we decide that being the best and having the best can wait? There is no better day than today to start chasing after your dreams.
Once we make a choice and decide that being mediocre is not part of our reality, that is when we begin to change into the person we imagine ourselves to be. Make a decision today that you can look back on and say, I took control of my life and my situation and i fucking did what this! Make yourself proud of the person you are, and the person you have the potential to become.
Watching others find that strength within to take control of their lives and to make their goals their reality is everything for me. We are stronger than we think, we have the...
1. Drink water.
Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.
2. Chew gum.
Sometimes all it takes is chewing a piece of gum to curve a sugar craving. Chewing gum occupies your mind and can take your thoughts off of your craving..and before you know it, the craving has passed. There are so many different flavors of gum, from root beer float, cake pop, pumpkin spice, to basic mint. With all of these options, beating your cravings with this method is almost a sure thing.
I do advise chewing sugar-free gum in moderation….as the sugar alchohols have some pretty…undesirable effects. From experience, two packs a day… is too much.
3. Eat regularly—have structure
It is important to be eating regularly (every 3–4 hours). By doing so, this keeps us...
Okon Fitness Logo is more than just a symbol, it has a powerful meaning behind it. It was created by combining West African Adinkra symbols: Greatness, Strength, and Humility. We believe that within everyone there is greatness. Within us we have an unmeasurable strength, as it is not only measured physically but also mentally. Lastly, we believe humility is a quality to be most valued, as no ones worth is more than anothers. Everything we believe in is represented by our logo.
Now limited availability – Click photo to order!\
Click photo below to purchase – This shirt has more color options
Why “SLAY”? I love using the term slay for many reasons, but mostly because it sounds bad ass. We go out and we SLAY We SLAY the day. We SLAY our lift. We SLAY our goals…Every day we SLAY!
Why not wear it as a reminder…SLAY QUEENS, SLAY.
Click photo below to purchase – This shirt has more color options
Click photo below to purchase – This shirt...
Mix up this recipe when you’re looking for a quick tasty snack on the go.
PEANUT BUTTER – TRAIL MIX EDITION
Peanut Butter. Just typing that word makes my mouth water. Who doesn’t love nutter butters? This is a fun recipe that I love to make during my off season. Now this is a somewhat healthy snack as long as you can eat them in moderation… I will not lie, I have eaten an entire batch before. I do not recommend that…
BUT this is a quick and easy recipe if you want a bite on the go that is sweet and packed with protein and energy.
Since there is no baking involved the preparation time is short. Prep time:20 mins
So if you are looking to try a yummy recipe that takes minimal time, this is a tasty snack! Enjoy them all for yourself, or share! This a great treat to bring to a potluck, BBQ, or event—they will go quickly!
What you will need:
Honored to have had the opportunity to work with Fierce Empire and my good friend and fellow MN IFBB PRO Charles Griffen Ifbb Pro! Follow us as we work our way towards the OLYMPIAN stage
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