5 Precautions to Take when Returning to the Gym after Covid-19 Quarantine
The Power of Written Goals…
Since it is the beginning of the year, I’m sure you have several goals….Perhaps fitness, financial, spiritual or otherwise. I have a question…
Are you putting your goals in writing or are they just in your head? Goals that are only in your head are just dreams. While dreams are awesome, and they are the inception of goals, there are additional steps that have and need to be taken in order to manifest those dreams into existence.
Here are a few of my thoughts and experiences regarding goal setting.
Write down your goals…There is POWER in seeing written goals. It incites action!
Revisit your goals often. This will serve as a reminder to keep you on track to achieving those goals. Don’t let them become an afterthought. You may become tired at times during this journey and you will also probably encounter distractions or deterrents.
I like to post my goals on sticky notes and place them in locations where I have to see them at least daily.(i.e. My bathroom medicine cabinet)
This helps me with holding myself accountable. In the morning, I ask myself what can I do today that he get me one step closer to reaching my goal? At night, I ask the question, what did I do today to bring me closer to my goal? If I don’t like the answers, that means that I have to work harder and be more intentional the following day.
Keeping my goals visible allows me to pray and meditate on them often as well. I usually place an inspiring Bible verse or verses near the goals. I am acutely aware that I cannot accomplish my goals on my own.
I encourage you to try this practice of writing down your goals for at least 90 days and see how it goes. I am willing to bet that if you have never done this before, you will see a significant difference in your goal achievement results.
Don’t just make a resolution and let it fade away in a few weeks. Set goals and crush them!
- Published in Business, Finance, Fitness, Health, personal finance
My First Triathlon
Competing in a triathlon has always been on my bucket list. I remember my Dad talking about them when I was too young to really understand what it was or what it entailed. Fast forward a couple of decades, I began seeing one of my good friends, Carolyn doing a ton of biking and swimming on social media. After a few weeks, she posted that she competed in a Half Ironman. I was elated for her! I thought it was a huge and cool accomplishment. I met up with her shortly afterwards and she began sharing with me her training journey and the ins and outs of a triathlon. Needless to say, by the end of the night, Carolyn had convinced me to do I triathlon. I found myself signing up for my first Tri the very next morning.
For my first my first race, I decided that I should get my feet wet with a sprint triathlon. This particular race was a .25 swim, an 16 mile bike ride, and a 3 mile run. I ran a few 5ks here and there, but nothing to this extent. I have always loved swimming, but hadn’t swam competitively since I was a child, and this was open water swimming, which is a whole different ball game. As far as cycling, does casual bike riding and sporadic spin classes count???
I had about 9 weeks to train before my race. I felt like that would give me enough time to prepare for the race, but I had to be intentional and really put the time into my training. Then I had to buy gear, which can get costly very quickly, but if you are willing to do a little digging, there are a lot of deals out there. Carolyn told me about a coach and triathlon group who she trained with. After a week or two, I decided that I may need to meet with a coach to make sure that my training was on track. That was one to the best decisions that I made. Not only did I learn a lot and improve when it came to my swimming, but I had a chance to meet a lot of great people in the process. The triathlon community it pretty close knit, I would imagine that it would be comparable to the crossfit community. Training was hard, but fun. Also, it was quite time consuming, a lot of early mornings….ugh.
It was finally race day. It was a hot typical Florida summer day, the waves were a lot more choppy than I expected. All in all the race went well. I came in under my goal time, which was to finish before two hours. I could’ve probably done a little better, but I was a little too conservative on the bike portion of the race, so I wouldn’t be spent when it came to the run. It was a great experience, and I can’t wait to do it again. I met and formed relationships with a great group of people, pushed my body further than I had before. I have put my competing and training on hold for the moment. As I mentioned in an earlier blog post, while I was in the midst of training, my wife announced that we were pregnant! We later found out with twins!! So needless to say time is very limited at the moment, and not conducive for “Tri” training with everything else I have going on, but I’ll be back out there soon, running through a neighborhood, swimming in an ocean, or cycling through a town near you…
How to start drinking your coffee black
How do you take your coffee? How many of you like your coffee black? For years, I couldn’t understand how people could drink coffee black, ugh.
Coffee has many health benefits that can aid in weight loss. It has caffeine, which could be used as a pre-workout. It could be an appetite suppressant, especially helpful, in my opinion, with intermittent fasting. It has a thermogenic effect as well.
This is all, if you don’t load it with sugar, milk, creamers, etc. I’m not coming down on people who use those; I was one of them for many years. I was the type of person who added a little bit a coffee with my creamer and sugar. The lighter the coffee shade the better. After realizing how the additives in my coffee could be hurting my gains, I slowly transitioned to drinking black coffee. Here’s how I did it.
First, I started measuring how much creamer and sugar I was putting in my coffee (i.e. 2 tablespoons of creamer and 2 tablespoons of sugar). Then, I would gradually reduce the amounts from there. Getting to 1 tablespoon of each soon. Next, I was able to get rid of the creamer altogether. Then, I transitioned from sugar to a sugar substitute. I used Stevia. I drank black coffee with Stevia for a little while, then I decided that I didn’t like the taste of Stevia. So I transitioned to Sugar in the Raw in the packets. By using those packets, I realized that I didn’t need quite so much sugar. So I was down to using half a packet or less of Sugar in the Raw in my coffee. Then the day came, I was able to go all black. It wasn’t nearly as bad as I thought, and I made another discovery. I could actually taste the differences in brands and types of coffee. I had always masked the coffee with so much creamer and sugar I actually couldn’t even taste the coffee.
Nowadays, black is my preferred way to drink coffee. If I can do it, truly anyone can do it. Don’t get me wrong…occasionally I will add just a dash of Sugar in the Raw or enjoy the occasional specialty coffee from Starbucks or Dunkin’ Donuts. This is usually when I am traveling. I hope this has helped. Give black coffee a shot and be patient with yourself. I would love to hear from you on how it is going with your transition. Also, what shade are you?
Interview with an Entrepreneur/Bodybuilder/Power Lifter…
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A few days ago, I had the pleasure of sitting down with Jared Graybeal, 20 something, personal trainer, body builder/powerlifter, and CEO. This interview will not give our full conversation justice. We discussed so many great things. I have done my best to encompass all of the topics discuss, but hopefully in the near future, we can do a follow-up interview and discuss more topics, and perhaps catch it all on video or audio. For now, here is an introduction to Jared Graybeal.
Jared has been into fitness most of his life and began weight lifting at the age of 18. He fell in love with the aspect of getting better and loved the gym atmosphere. He knew early on that he wanted to be a personal trainer. After rising through the ranks and being successful in this arena for years with a few different companies, through his hard work and Faith, doors opened and Jared had the opportunity to start a meal prep company, Superfit Foods.
We have seen on your social media accounts that you compete in bodybuilding and powerlifting lifting competitions. What has that experience been like?
I competed in my first bodybuilding show at age 21. I only prepped for 12 weeks and ended up placing 2nd. 3 yrs later, I competed again and placed 2nd , and once again a year later and placed 1st! Earlier this year, I decided to compete in a powerlifting competition, because I enjoy lifting heavy. I enjoyed it and ended up placing 2nd. I am currently preparing for another powerlifting competition in a couple of weeks.
What made you decide to become an entrepreneur?
I have been an entrepreneur since I was 11 years old. I started selling skate stickers that I was able to obtain for free and sold them to kids at school. I sold popsicles as well. I would buy a large bag and sell them individually. In my teenage years, I owned a car washing service that was pretty successful. I always knew that I wanted to own a business and teach, so I began to find ways that I could incorporate my love for fitness in this.
Tell me about the origin of Superfit foods.
After a few ventures fell through, in 2015 I was approached by someone, who knew of my passion for fitness and entrepreneurial spirit and history, about starting a meal prep company. Here we are two years later.
What have been some of your biggest challenges as an entrepreneur?
At the moment, it is deciding which opportunities to take advantage of. Right now, doors are opening and we want to make sure that we make good, sound decisions for the future.
We follow you on social media and you seem extremely busy yet you post a good amount of content. How are you able to manage this?
I make it a priority, and I am intentional about it. I schedule everything! I have a specific time in the morning each day, dedicated to social media. After that I can move on to the next task. The key is to prioritize it. I am the same way with my daily devotional. I have a dedicated time for it each morning(non-negotiable), because it is a priority for me.
How important do you feel that social media is for your business?
I feel that it is extremely important. 80% of our marketing budget is spent on social media. I make sure that SuperFit Foods has daily content.
What do you do in your down time? That is if you have any…
I read..a lot!
What are you currently reading?
“Good Things” by Kevin Gerald and “Good to Great” by Jim Collins What is most rewarding to you? What drives you?
My plans. I actually enjoy planning and seeing those plans manifest. Experiencing life changes and receiving feedback from people that I have worked with. Actually seeing what I do, helping people.
What is most rewarding to you? What drives you?
My plans. I actually enjoy planning and seeing those plans manifest. Experiencing life changes and receiving feedback from people that I have worked with. Actually seeing what I do, helping people.
I know that your faith is important to you. What part does it play in your life and business?
We run a secular business, but the success of this company is from my internal faith. How we run our business, train our employees, and treat our clients reflect my faith. We even use scripture in our staff meetings.My foundation in Jesus is why we are here. I want people to know that my success comes from my Faith. God created this business.
Now let’s get deep. What’s your favorite cheat meal?
Pizza
Your favorite exercise?
Bench press at the moment. It changes from time to time, though.
What is something that you would like for our audience to know that most people probably don’t know about you?
Hmmm….maybe that my middle name is Axl. My dad was a huge Guns & Roses fan.
Who do you follow or admire in business?
Pastor Craig Groeschel is my number one person.
What advice do you have for any entrepreneurs starting out?
Do your research and believe in yourself…
Where can we find you on social media?
Facebook: Jaredgraybeal
Twitter: @Jaredgraybeal
Instagram:@Jaredgraybeal and @Superfit_foods
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The New Old Weight Loss Fix….. Apple Cider Vinegar
Lately, apple cider vinegar has been popping up a lot a sure fire way to lose weight. There are all kinds of ACV detox diets out there. While ACH does have quite a few health benefits, I wouldn’t quite call it a miracle elixir. Let’s look into it a little bit deeper.
Can apple cider vinegar help you lose weight? The answer is yes and here’s how. There are studies that show, that ACV can lower blood sugar levels and decrease insulin levels, which could aid in fat burning. It is also said to reduce belly fat storage and can be used as an appetite suppressant. ACV has even been shown to lower blood pressure and cholesterol.
When you purchase ACV, you want to make sure that it is organic and has “mother” in it. The organic version has more “good” bacteria in it and living nutrients.
When and how should you take it? Well, make sure that you don’t take it with caffeine. This may slow down the absorption process. I have seen a lot of recipes that call for it to be mixed with honey, water, and a few other spices. As far as when to drink it, you can drink it anytime. Some people suggest right before a meal to help with curbing your appetite. I personally like it first thing in the morning or before bed.
How often should you take it? 2-3 times a day would be optimal, remember that it is an acidic substance and too much of anything can be bad.
All in all, apple cider vinegar has several health benefits and could possibly aid in weight loss. However, it should not be used as a substitute for exercise and a healthy diet.
I would say give it a shot and see how it works for you.
Interview with a Fitness Entrepreneur
This week, I had the pleasure of sitting down and speaking with Jacksonville business owner and fitness professional, Keith Brown. Keith is the owner of Auxiliary Fitness.
Keith is a young, ambitious, and determined entrepreneur who grew up in Jacksonville. Keith strives to apply what he has learned throughout the years in academics and in the sports world to manifest his vision and constantly develop his mind, body, and spirit. He translates this same philosophy to his clients as well in order to help them achieve their goals. Keith is also currently working on his Master’s Degree in Public Health.
More about our conversation is below:
How did Auxiliary Fitness start?
I have always had a passion for sports, fitness, and health. I decided to turn this passion into a career and become a personal trainer. The human body is meant to move. We were not meant to be sedentary creatures. The term “auxiliary fitness” is simply supplementing the movements that we should be doing on a daily basis. My goal is to assist an individual with getting their body to function at the level that parallels where their mind or vision is.
How long have you been in business and personal training?
Auxiliary Fitness has been in existence for over 2 years. I have been personal training for 9 years professionally and even 6 years before then if you count family and friends. So about 15 years.
What is a typical day like for you?
I usually start my day around 4:30am with prayer and meditation. Later, I begin training clients at 6:00am for a few hours then take a break, which incorporates more prayer. I resume training for a few more hours on into the evening, closing out with prayer, after that I study.
What inspires and drives you?
FAITH. Grasping for and striving towards my vision and willing my way towards my goals and persevering through adversity.
Who do you admire and follow in business?
Reginald F. Lewis and Frank Lucas. They were savvy businessmen.
What is one of your biggest challenges as a young entrepreneur?
Finding a wife. Lol. Someone who has drive and goals that are comparable to my own. Someone who will support me and that I can support.
Who has had the most impact on you as a business owner?
A few close friends and mentors.
What do you do in your down time?
At the moment, mostly studying, but when I am not doing that, I am sleeping or binge watching TV. Looking forward to the series “Power” returning.
What is your favorite exercise?
Jogging! I feel free when I jog.
Do you have any advice for any fitness entrepreneurs just starting out?
Know what motivates you. Once you have that, then apply it 110% to achieving your goals.
Social media Links:
@quarterbackfitness on Instagram
Interview with a Bodybuilder: April Anderson
A few days ago, I had the privilege of interviewing pro bodybuilder, April Anderson. I learned that she is extremely driven and has a laser focus when it comes to goals that she wants to achieve. She holds a psychology degree from Spelman College, has an extensive fitness background, and currently works in finance. April has competed in 6 shows and has placed in 5 of them. She received her pro card in her latest show. One of the most interesting things that I found out about April, is that she battles with Multiple Sclerosis. I will give you a little more insight to this later on in the interview.
T: Have you always been into fitness?A: Yes, pretty much all of my life. I danced for a great number of years, ran track, and played basketball. My father even had me out on the golf course at a very early age.T: How long have you been competing in bodybuilding? How did you get started?A: I did my first show in 2008. I was a personal trainer at the time, and I decided to compete to motivate my clients. I only prepped for 8 weeks and ended up winning 3rd place at the show.T: How many days a week do you train, and what does your current workout split like?A: I am in the gym just about 7 days a week. I train a different muscle group each day. Right now I am currently focusing on my shoulders, so I train them about 3 times a week.T: What is your favorite body part to train?A: It varies from time to time. Right now I would say that legs are my favorite.T: What is your favorite cheat meal?A: I love carbs! I am not really into sweets, you can have the cake, give me bread or pancakes! I also love sushi, so lately when I am searching for a cheat meal, it’s sushi.T: What is your normal diet like?A: It consists of high protein, and fats with low carbs.T: What is your favorite form of cardio?A: I guess, I am one of those weird people that enjoys cardio.T: Yes, that is weird. lolA: My favorite form of cardio is running. I love the way that it makes me feel.T: Do you have a go-to supplement? If so, what is it?A: I prefer to get my nutrients from food, but I do like Alpha Lipoic Acid. It helps the body metabolize carbohydrates.T: Who are some people that you follow, who inspire you?A: I follow Candace Lewis and Erin Stern. They have amazing physiques, plus I admire their training styles and passion for the sport. They’ve had successful fitness careers on and off the stage.T: What or who do you listen to while you are working out?A: I listen to a lot of rap music. I am a huge hip hop fan. I’m not really into a lot of this new school stuff though. I listen to Jezzy, old Jadakiss, and old Jay-Z. I also like the Roots given that I am from Philly. I really like songs I can beast out to.T: Where can we find you on social media?A: You can find me on Facebook as April Anderson and on Instagram @adadatfit.T: What has helped you become so successful, and what tip would you have for someone looking into getting in bodybuilding?A: The thing that has helped me become successful is that I realize that I am the only person that can hold me back from what I would like to accomplish. For anyone looking to get into bodybuilding, I would suggest that you seek out successful people who are where you would like to be and learn from them.
I appreciate the willingness of April to not only share what it is like to live and train as a pro bodybuilder but also to live and train as a pro bodybuilder with Multiple Sclerosis. In addition to a rigorous training regiment, she also has bouts with numbness, tingling, aches, and loss of feeling in her extremities. There are times when she works out on a stair climber but can’t even feel her feet. There are other times when she has to figure out a way to strap weights to her hands when she didn’t have full use of her hands. She pushes herself to go workout at the gym when she barely feels like getting out of bed. To say that April is determined or focused is an understatement. She is definitely one of the most goal oriented and driven people that I have ever met in my life. I am sure that she will be a household name in the very near future…
30 Day Push Up Challenge
One of My Favorite Protein Shake Recipes!
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