My Journey Through Fitness – Nina Brewton

Dramas of a Bald Head Queen

My Journey Through Fitness – Nina Brewton

Today, I am a wife, daughter, sister, aunt and so much more! I am blessed to be more content with the woman I am today than I’ve ever been in my life. All is not perfect but all is indeed well!  

I am a two-time self-published author and am currently working to re-release my memoir, Dramas of a Bald Head Queen in late June. I’m also working on adapting Dramas into a one-woman show which will debut on stage next spring!  

I mentor young people and am looking forward to serving on the board of directors for a non-profit organization in our nation’s capitol.  

I am so very excited about my future and know that this is just the beginning!  

Excerpt from Dramas of a Bald Head Queen

“Carl – dad – doesn’t sit still.  He’s constantly moving something; fixing, building, planting, painting, going somewhere.  He rarely moves without a purpose. He believed his two children would benefit from the same kind of movement.  If he found we’d been planted indoors for too long he would make us get up to do SOMETHING. He did the same for all the neighborhood kids…”

Even though my father always had my brother and I on the go, I would not say that we were a “health conscious” family. I grew up eating large portions of traditional Southern cuisine, or “Soul Food”, on a regular basis. Most vegetables were cooked in “fat back” (pork fat) with lots of salt and meats were often fried – be it fish, chicken or my father’s blessed pork chops! Diet was not a familiar word. We were that family who ate white bread during dinner every night. 

I remember in high school, I was an avid runner and cheerleader who could, and would, eat nearly anything! During that time, my mother would always warn me, promising, “Alright, you keep eating like that, it will catch up with you!” I laughed it off, confident in my slim athletic build. I knew that if I kept moving, I could eat what I wanted without gaining weight. Good genes have kept me looking remotely fit over the years. I have my father’s “stocky”, athletic build and have taken advantage of that for years since first becoming involved in organized sports in middle school.  

Even after running track throughout high school and continuing as a hobby into my early 20’s, I noticed that my body began to change somewhere between year 25 and 26. In all my moving, doing and eating, the one thing I failed to consider was my body’s metabolism and how time and nature would one day turn against me…*cues scary music* 

During the two weeks leading up to Christmas 2006, I took a road trip from Virginia to Texas. After two days of eating food on the go, I found that my then size 8 body was quickly drifting into size 10 territory. I’ve been creeping up in size ever since, hitting a size 18 and 230 lbs in 2010. That was truly the heaviest I’d ever been in my life. Something had to change but even with all of my natural athletic abilities and physique, it hasn’t been easy. Besides becoming physically stronger with consistent exercise, I have discovered that I grow mentally and spiritually as well as I strive to be disciplined and obedient. I recognize that my purpose in life goes well beyond my being fit to look good or simply to fit into a pair of jeans. 

Nina – Size 18 230 lbs

I have learned that in order to be available to God, I have to be the best that I can possibly be. If I claim to live for God but lack the discipline to even control what I eat or whether I take the initiative to take care of my physical body, I can’t possibly have the discipline required to maintain a high level of spirituality.  

I take full responsibility for being a living example for every person that I am connected to. I strive daily to be that in every area of my life! I am most driven when I consider all the people in the world who are physically unable to do the things that I can do, I am reminded of my mantra, “If you’re able, be willing.” I think of all the people who are inspired by my life and I know that it is important to lead by example. From the youngest to the oldest, the world is in need of inspiration. If I can encourage one person to be better by remaining motivated to be fit, then I’ll do it! But I don’t do this alone. My family is most supportive. My husband, Raphael is not an athletic type so, he doesn’t go so far as to workout with me but he is totally supportive of my desire to be fit. From meeting me at the finish line at early morning races to making sure we include new running shoes and other workout gear into our budget, I know that he’s got my back, no matter what! 

Doubt is a killer of drive and ambition.

My mind is the greatest obstacle I’ve ever encountered. Whether our goals are physical, academic or professional, we have to take control of our thoughts to overcome our doubts and live up to our full potential! 

Nina a couple of weeks ago at the Color Me Rad 5K run

I recently rejoined the YMCA after two years because I found myself bored with my workout regimen. For over a year I was just running and running as I trained for my half-marathon. I eventually hit a plateau, growing tired of just running. I realized that, even though I enjoy running alone, I missed the camaraderie and support that comes from being involved in a group.  

My routine also lacked strength training so now I do a Bootcamp, circuit class every Monday, Wednesday and Friday morning which includes combinations of body weight exercises, calisthenics and cardio routines.  On Tuesdays, Thursdays and Saturdays, I run and lift weights.

I really don’t have a meal plan, per se. My goal every day is not to overeat! For breakfast I’ll generally have three hard-boiled eggs and an avocado with black pepper, turmeric and a dash of pink salt. That is my current favorite thing to have for breakfast. I also include juicing and smoothies with my meals to make certain I’m getting all the nutrients I need! As for supplements, I’m not a big fan. I may include whey protein powder in my smoothies but honestly, I am terrible at taking my daily vitamin.

Back in February my weight crept back up to 225. I have been working hard and I’m currently just under 200lbs. I would like to lose another 15lbs. My overall goal is to maintain my weight between 180 and 185 and to be wearing a size 10/12. Besides weight and size, I also have a goal of running my second half-marathon later this summer so, I’m training for that as well! 

Everything stems from LOVE – Nina Brewton

If you’re thinking of starting your fitness journey it really begins with you. One has to get to a point where their ultimate well-being is their motivation. Not everyone is going to be a marathoner, a yogi or able to bench 200lbs but everyone can find what works for them and become great at that! JUST. DO. IT. Don’t think. Just do!

Every small step is a step towards a goal and no step is too small! Allow yourself to progress naturally. Compare yourself to yourself only! Don’t look at the progress, size, shape of others for your motivation. The better you has to be your motivation and the former you must be your competition! 

It is so very important to surround yourself with people who are like-minded in your endeavors. From your online network to those who are a direct part of your life, changing our mindset often means changing our environment and the people in it!As you purge your physical weight, don’t be afraid of letting the weight of negative, unsupportive people go as well!  

Contact Info:

I’m on Twitter and Instagram as @baldheadqueen and can be found on Facebook by searching for Nina Brewton. You may also find all contact information at www.baldheadqueen.com or follow my blog at www.baldheadqueen.blogspot.com 

Nothing Can Stop Me – Felicity Merrill

Fabulous and Fit

Hello, my name is Felicity and I’m about to transition out of my “Dirty 30′s” into the big 31. I still feel as vibrant as I was at 21 though. One thing that will never change is my personality and love for life! I am currently working as a Patient Care Coordinator full time setting up fertility orders for women all over the country who are trying to get pregnant. In the past I have worked as a pharmacy tech and my dream job would be to pursue entrepreneurship and have my own business. Something where I can work when I want, where I want, yet fulfill my creative needs. I am married – we have been together 11 years but married 3. I am a doggy mom of two rascals and I have two stepchildren that we never see. I am a socialite. I feel like I am always on the go. My motto is “I’ll rest when I die”. I’m usually bouncing from work, to the gym, to home, to spontaneous fun with friends. I enjoy talking, listening and just being around other people. My current obligation is first to my health, second to my marriage and third to my friends, family and spending as much time with them as possible. You should never take anything or anyone for granted.

I was a very active child. I cannot remember a time that I was stuck indoors being lazy for a long period of time. I was always out roaming the neighborhood and riding my bike with friends. I grew up with a swimming pool too, so I spent a lot of time pretending I was a mermaid! My mother also put me in jazz and gymnastics early on and I did that for many years. I started with somersaults and hand-stands and ended up doing no-handed cartwheels and front hand springs! I was very good at what I did and very flexible. Although I stayed fairly active – I was always “the bigger girl” around friends or in gym class. I didn’t like sports, mainly because I had stage fright and did not like to be “watched” while performing. So I was more active at home than I was in school. I was just not confident enough, so I shied away from “fitness activities” there.  I grew up on family foods, fast foods and there was no real structure as to what we couldn’t eat. My weight was always brought up during doctor visits and they always tried to give me ideas on how to slim down but I just got bigger over the years. Three years ago I lost 18 lbs and ended up getting pregnant. Unfortunately I miscarried 16 weeks in and haven’t been able to get pregnant since.  I really think that the way I changed my eating habits at that time played a major role in my being able to conceive and so I started my journey to fitness. Initially I wanted to get healthy and become pregnant again. It was only 10 months ago that I finally committed 100% and I am determined to stick it out.

I have never admitted that my weight has held me back in life – but now that I have lost some weight, I find that I have more energy and I’m feeling better about myself; I can finally admit to that. It did hold me back from doing things I have never done before; hiking, canoeing and other physical activities. I also find myself being even MORE social with friends/family when I go out. I don’t mind being in the spotlight as much, I get out on the dance floor and I have more confidence in front of strangers. This journey has also brought me and my husband closer together. I was eating better and exercising for about 5 months before he joined. Now that he’s joined (about 6 months ago) he has lost 40+ lbs! We spend more quality time together hitting the gym every day, taking the dogs for longer walks and cooking healthier meals. We share a new common interest which is rare for us because we are complete opposites.

My “before” pictures keep me motivated on a daily basis. I don’t like to say “after” yet because I am not at my goal. I see those pictures and think, “wow – was I really that big?” Cause at the time I still (for the most part) felt fabulous. But today I feel even MORE fabulous! I can pick clothes out from a regular store without having to go to plus size (went from buying a 3X shirt or pants to being able to squeeze on an XL) and when I look in the mirror I am not trying to hide away my muffin top or change my wardrobe three times in order to feel comfortable and confident. Also, I see other people’s transformations and I know that it’s not impossible. Anything I want, I can achieve with just dedication, hard work, and effort.

Just recently a friend told me, “Felicity you were never the FAT one, you were always the FUNNY one.” Which made me feel good cause I have beautiful friends. Talking drop dead gorgeous, nice bodies, high maintenance ladies and well groomed! And to be honest, I always felt like the “fatter” one among them. Having the same best friends for 15+ years now has helped to keep me going. Not only do I want to prove to myself that I can do this, I want to prove it to them. I wanna be able to walk into my best friend’s house and slip on a pair of her jeans. A few of them have joined along in effort to lose weight and tone up, some of them have been inspired by me to do it and everyone fully supports me! I joined Myfitnesspal.com and have currently logged over 300 days straight, counting calories and losing weight with online friends I’ve met. I also started a fan page on Facebook mostly to inspire others on their journey and to document mine as much as possible. In some ways I feel like a celebrity because I have so many people rooting for me, it’s lovely!

Eating out remains the hardest obstacle for me to overcome! I must say that making healthy choices during spontaneous moments can be hard. Especially after a long, busy day when we’re too tired to cook, so we decide to stop at a sub shop. Or if it’s during a party or cook out. I tend to tell myself “today I am going to make a better choice” then when that moment comes and I’m faced with either a salad or a sub – I choose the sub!! It’s almost like an addiction and making an irrational decision. After all is said and done and that moment passes… I regret it. But unlike before, I keep on moving forward now. I will not allow bad choices or small mistakes to deter me away from reaching my ultimate goal.

So far I have lost 43 lbs in less than a year. I’ve dropped over 20 inches through out my body. I have dropped 2 jeans sizes and 3 shirt sizes. My rings are now too big for my fingers and I have taken part in activities I never thought I would before, one which includes a 5k for Susan G Komen with co-workers! I can jog for at least 5 minutes straight without feeling like I might die and I built up endurance for all the cardio machines at the gym and I have earned a passion for weight training too! I normally hit the gym 3-5x per week. At first it was all cardio. I would do a mile on the treadmill, 3 miles on the bike, and a short time on the elliptical. Now I am in love with strength training. So I will spend 15-30 minutes doing free weights or machines. Then 30-60 minutes doing cardio. I have built up my endurance. So I am now able to not only walk on the treadmill but jog in intervals. I can last almost an hour on the elliptical and have recently built up 45 minutes on the Cybex (which is like the elliptical on the moon). I also try set goals and do one new “fitness” activity each month. Recently completing 8 weeks of an intense Bootcamp and this month doing a 5k. For supplements I just take a multi-vitamin and load up on whey protein.

Most mornings I have an iced coffee with a scoop of whey protein or just a whey protein shake made from almond milk. I’m trying to be better at eating every 2-3 hours to keep my metabolism up but because I work in a call center it can be hard. On the days I am home in the morning I try my best to eat breakfast which usually includes eggs and spinach! For snacks I eat fruit, cottage cheese, and nuts. I also love munching on apples & celery with peanut butter too! Lunch could be left overs from the night before or something small like fruit and yogurt or a garden salad. For dinner I eat a lot of raw veggies with chicken. Zone bars, pria bars, and luna bars are also a great meal replacement or post work out snack. I am very enthusiastic about meal planning for the week so I have a “Food Prep Sunday” where I cook and package my food for the next 4-5 days for easy access, it also helps me stay on track 100%.

Before I started this journey at 278 lbs I promised myself that I would lose 100 lbs and get down to 178 lbs. I started in May of 2012 and by December I had lost 33 lbs so at that time my New Year’s Resolution was to double that for 2013 and lose 66 lbs. Which would bring me down -99 lbs. total. I am currently down 43 lbs and look forward to what the rest of the year will bring me. Sometimes I feel like it’s a slow process, but its a work in progress and I am happy with that. Once I reach 178 I will then work on toning as much as possible and if I lose anymore I will stop when I am most comfortable and happy! It almost seems impossible to CHANGE; to make healthier choices and step outside of your comfort zone and exercise regularly. You just have to commit to and just do it! One of the biggest problems people face is screwing up. I want you to know that one bad choice or one bad day does NOT mean that you failed and you have to give up. Every meal, breakfast, lunch, or dinner and EVERY day is a new chance to make a healthier choice and keep going! Put that bad choice in the past and move forward – if you give up then a year from now you will have to start over and you’ll wish you would of just kept going. Slow progress is better than no progress and eventually you WILL be where you want to be!

The numbers on the scale are not the most important. The non-scale victories (us in the weight loss world call them “NSV”) are what’s most important. When you reach a physical or mental goal; when you fit into an old pair of tight jeans;  you discover that it’s the little successes in life that make you most proud. When you compare your fat pics to your progress pics I promise you will see a difference and THAT will motivate you to continue. I just want every man or woman especially to know that it is NEVER too late to change.

In the past year I have been lucky enough to network with people of all different ages and sizes that have been successful no matter what their circumstances, all it takes is just some effort, passion, and dedication!

http://facebook.com/fabulousanddfit

http://myfitnesspal.com/fabulousago

http://pinterest.com/fabulousego

http://instagram.com/fabulousego

My Journey Through Fitness – Tez Cox

Tez Cox

My name is Tez Cox and training is more than a lifestyle, it’s who I am. I love to network in the fitness industry not only to share my journey with everyone, but I want to help you reach your goals like I did and continue to do.

As a child I was tall and thin and wanted to be bigger, like Arnold S from twins. I first started training with my two brothers back in the late 80’s. In the early 90’s I installed a home gym where I just didn’t put on as much mass as I wanted to. I built my legs up but my upper body stayed lean so I gave up after 18 months.  Big mistake! I was born with an extra chromosome and my body takes longer to build muscle mass and as time passed, I became lethargic and alcohol became my best friend.

At my heaviest I was 350lbs and a borderline alcoholic. The doctors told me if I continued along that path I only had about three months left to live so in 2001 I started lifting weights all over again. With consistency I was able to bring by weight down to 230lbs and keep it off for several years however in September 2007 I became very ill. I had Meningitis. I was out of it for three months, no work outs and sure enough all the weight came back. I was told not to train again but training had become a part of my life. So I’m back in the gym again. I’ve lost the weight and with the support of my family and girlfriend I’m determined to reach my next goal.

My Current Goals:

·         drop more body fat 

·         put on more mass from my current workout  (Kris Gethin 12 week transformation it’s FREE)

·         remain drug and alcohol free

·         become a personal trainer

I think in another year I will be on the way to having the mass size that I want and my 6 pack!

My Supplements:

Myofusion probiotic (as we need the right proteins going in at the right time), one fish oil per morning,  2 yobhimbine HCI ( a stimulant used for weight loss) 1 Green tea Extract tablet, 1 L-carotine,  plus BCAA and Glutamine. I use Kre-Alkalyn Efx till the end of week 9

My Meal Plan (nutrition is Y3T)

·         Oat pancakes with 1 scoop of whey protein 

·         Chicken,  brown rice and broccoli

·         Tuna or salmon with brown rice broccoli and 2 boiled eggs 

·         Turkey or chicken with green veg after workout plus whey protein 

·         Steak (or chicken) with green veg  only 

       ·         3L of water per day, more in the summer time

Night time

·         2 whole wheat bread slices with 1 tbsp of peanut butter low fat cottage cheese mixed with 1 scoop of Myofusion 

On my way to earning my 6 pack!

I’ve done the 12 week transformation 4 times and I’m really loving the new look! You can follow me on facebook Tez Essez or https://www.facebook.com/12WeeksTransformation?ref=hl 

 

 

Personal Triumph – Drexel L. Hudgins

Ex-Wesson Star Stuns Doctors with Recovery

“The only person who can hold you back is yourself.”

That’s a quote that I repeat to myself everyday. My name is Drexel L. Hudgins and this is my story. I can only hope that it leaves you with a new outlook on life.

As a child I had the benefit of having both parents in the home along with two younger sisters. My parents always had me enrolled in one sport or another and it kept me out of trouble and off the streets. I liked football and baseball, but I thoroughly enjoyed basketball. Whether it was playing with the neighborhood kids, the local 3 on 3 at the mall or being involved in a weekend tournament I lived basketball. As I got older and started to grow so did my skills on the court. I started playing in elementary and continued on through high school were I received a full ride scholarship to Colorado Northwestern Community College; it was a two year school in Rangley, Colorado. While attending CNCC I knew that I was going to better myself mentally and physically on the court.

A couple of months into my scholarship a classmate and I decided to go home for the weekend. The school is located in the mountains and it had snowed a couple of days prior to us leaving. As I was packing up my bag to go home, I decided to take my mountain bike so that I could do some riding over the weekend. We headed out mid morning and as we drove my bike kept tapping on the back window. Eventually my classmate asked if I would move my bike so that it would stop tapping on the glass. As I took off my seat belt and proceeded to climb into the back of his Ford Bronco we hit a patch of black ice. From that point on I don’t remember what happened. The report that my classmate gave to the authorities and my family stated that we rolled three times. The force of the blow propelled me out of the window and I was somehow tangled up in my bike.  I had broken the C5-C6 vertebrae in my neck which resulted in brain hemorrhage and and later pneumonia.

I was transported by “flight by life” to the nearest hospital in Grand Junction, Colorado, and my chances of my survival was slim and none. It seemed like forever before I finally opened my eyes. I was heavily sedated. I was greeted by my family and girlfriend at the time. I was so heavily sedated I didn’t know what was going on. I couldn’t move anything but my eyes. Later on that day the doctors came in and explained what had happened. I was paralyzed from the neck down with a steel plate and screws  in my neck. On the positive side of things there was a good chance that I may get “some” sensation back since I was young, athletic and took care of my body. I was there from December 9 to December 23. I was then flown to Craig Hospital in Denver, Colorado. This Hospital is known as one of the best spinal cord and brain injury hospitals in the country!

From day one at Craig Hospital I told myself that I wasn’t going to let this obstacle get in the way of me living my life no matter what the final outcome would be. I started physical and occupational therapy. I always pretended to be fine; like nothing bothered me; imagined I was the same person I was before. Although I fought hard everyday and gave it my all,  I still felt like less of a person. I started to think that all the effort was for nothing; that I would never walk again; I wanted to give up. One night however I had a dream so vivid and real that I was going to walk the next day during a pool therapy session; that I pleaded with therapist to let me give it a try and for the first time in two months I began to walk again. Everyone was amazed that I was up and walking so early considering the type of break I had in my neck.  From that point on there was no holding me back. I had overcome self-doubt and now believed that I could accomplish anything.

I then prepared to make the transition back home to face “my reality” for the first time since the accident. It wasn’t as easy as I thought. I had gone from being a popular guy at school; known for my basketball skills; to the guy that was  in a car accident. I lost friends and my girlfriend at the time and for years afterward I battled personal demons telling me that I just wasn’t good enough. That I couldn’t be productive in society. I wasn’t attractive; nobody would ever like me for who I am. I thought myself a total failure. The only thing that helped me to relieve stress and take my mind off of things was my time at the gym. At first the gym was a scary place to be, but after a while the athlete in me came back. As I got older and started following the ways of the world I lost my passion for the gym. I would be consistent then stop and this routine went on for years. Until one day I looked at myself in the mirror and decided it was time for a change. The pity party was over and I really wanted a six-pack!  My journey on the path to being fit and healthy began. After a solid year of training at the gym I could see some serious results and I was getting stronger every day. One day I was approached by a fellow gym rat about competing in a bodybuilding competition. I never gave it much thought until I actually did my own research and went to my first show. I thought “hey I can do this; plus I could be the first disabled men’s physique champion!”  So I began researching and asking around and getting advice about what I need to do in order to participate in this sport. I soaked up everyone’s advice like a sponge and decided that it was what I wanted in life. To make a difference not only in my own personal life by competing in my first Colorado NPC Men’s Physique Bodybuilder Show but to show others to never give up on life.

The sky is not the limit… I am.

I can honestly say that this sport has changed my life and opened doors for me in such a positive direction I couldn’t have been more blessed. Currently part of team Ultimate Transformation, they’ve given me hope and opened my eyes to the bigger picture of how I can affect people’s lives. Show people never give up on your dreams and that with hard work and dedication you can do anything, no matter what your physical ability is. It’s not what your body can do; it’s what your heart says you can do.

Talk to God or whoever you believe in and ask for peace and understanding and you’ll be surprised at the doors that will open for you. The only person who can and will hold you back is yourself.

 

Contact info Twitter: @drexelhudgins53  Facebook: Drexel L. Hudgins  Email: drexelhudgins@yahoo.com

 

Struggling with your #fitness goals? Here are 5 common reasons why via @nickjpetrella

5 Common Reasons why you might not be Gaining at the Rate You Want To

1. What is Your Routine?

Although having a routine is an extremely important ingredient to achieving a goal, a routine can also be one of your biggest enemies. A general rule of thumb is to adjust your training every 4-6 weeks in order to avoid a plateau. This general rule of thumb is also one of the most misunderstood training principles. Try to keep the same routine (exercises, exercise order, sets, repetitions, rest periods) for approximately 4-6 weeks at a time. Adjusting your training following this phase could be as simple as adding in supersets or compound sets, changing the repetition ranges and/or the tempos of the working and relaxation phases of the lift. There are many variables that you can change to alter your workout enough to keep your body guessing and stimulate new adaptations. Here is the best example I can think of to help you understand how your body responds to exercise. Think about a child learning to walk. The child takes a step and falls to his knees, realizing that he fell forward, the child stands up, tries to take another step but falls on his bum. Now realizing he has fallen back, the child stands up, takes a step and stumbles to the left, only to fall on his bum again. The child then stands up, stumbles to the right, catches himself and then takes another step forward. What the child did through this process was learn from his mistakes! Your body does the same thing. As you exercise, your body is being broken down and forced to rebuild. If you continuously challenge the body with the same workouts, it will learn how to avoid breaking down and will not be forced to rebuild, hence why you hit a plateau. Changing your routine every 4-6 weeks can prevent this!

2. Are You Training for a Goal?

Probably one of the biggest mistakes that is made in training is that people do not train for a goal. Typically when we teach ourselves how to exercise we learn from those around us who “look” like they know what they are doing. What I encourage you to remember; what works for someone else will likely not work for you. You are very unique and different than almost every human being in this world. Do not fall into the trap of following a workout you see in a magazine or online. Yes, that workout might provide you what you need to make some gains, BUT you will be limited because a generic workout is not designed for your unique needs. In this case, you have two options, 1) seek the help of a professional or 2) educate yourself and learn about exercise prescription. Do not follow 90% of the gym population and let the weight determine how many repetitions and sets you do. Your training goal should determine the weight you lift. That is one piece of advice that is consistent for everyone!

3. How do you layout your week and your workout?

Most people (including me some weeks) take part in international chest day, which occurs on Monday of every week. Do not follow the same routine as everyone else. Design your weeks to train the largest muscle groups earlier in the week (Legs and Back) and then as the week goes on work towards the smaller muscle groups (Chest, Shoulders, Arms). Your workouts should be designed in the same fashion. Perform your most difficult lifts (Squats, Deadlifts, Lunges, Bent Over Rows, Pull-Ups, Overhead Presses, Bench Presses) earlier in your workouts and then the less complex movements (Leg Curls/Extensions, Chest Flys, Lateral and Front Shoulder Raises, Biceps Curls, Triceps Extensions) later in the workouts. This will allow you to focus on having more energy for your larger muscle groups and better technique while performing your more difficult movements at the start of the week and the beginning of the workout. You do not have to train one muscle group a day, be creative! You can group muscle areas together on one day or have full body days. In my experience I always like to start the week with Chest and Back, followed by Legs and Shoulders and then Core and Arms and then I cycle through this again in a 7-day period. Keep in mind that this is a very advanced week for an advanced lifter but it allows them to meet the guidelines for an advanced program. They are able to hit each muscle area 2-3 times in a 7-day cycle, it allows them 48-72 hours of rest before the same muscle group is exercised again and it allows for one rest day in the 7-day cycle. Again, I cannot stress enough that everyone is unique. Principles of training need to be adapted for every unique individual!

4. Are you performing the Exercises with Proper Technique?

One of my biggest pet peeves in any fitness facility is seeing people exercising just because they know it is the healthy thing to do. Not performing exercise with proper technique can be equally as dangerous in some cases as not exercising at all! You need to become a student of exercise, as there is a proper technique to all exercises. Some general reminders when performing all exercises are, 1) Keep the core tight. Pull your belly button in towards your spine. 2) Keep your chest up and make sure your shoulders are pulled down and back (emphasizing proper posture). 3) Work through a full range of motion and control the weight. You control the resistance; do not let the resistance control you. 4) Always try to avoid exercising with a flexed spine. Performing exercise with a flexed spine can be dangerous. 5) Breathe. Exhale on the working phase of the exercise and inhale on the relaxation phase. Lastly, ALWAYS remember that what you do to one side of your body, you must do to the other side of your body. Just because you cannot see your back, does not mean it should not be trained. Train all muscles of the body, not just the ones you see in the mirror. In fact, with the back muscles being some of the largest in the body, I recommend spending more time training your back muscles than most other muscles because they require a larger stimulus to grow and adapt.

5. Did you Consider All of The Dimensions of Fitness

Lastly, but not least, there are multiple dimensions of fitness. Resistance training is only one of them. The dimensions of fitness are strength, speed, agility, endurance and flexibility. Many people tend to ignore the heart and only spend time moving resistance however the heart is more important than the rest of the body because it is the main muscle that will feed the rest of your muscles. If your heart is not strong enough, the rest of your body will suffer. The other most underappreciated dimension of fitness is flexibility. Poor flexibility could be the reason you suffer from low back pain, headaches, sore neck and shoulders, sore knees or even sore feet. All of these things are directly related to your flexibility. Three days of your week should be spent working on your flexibility as it has a large impact on your quality of life. But remember; never stretch a cold muscle, as a cold muscle is susceptible to injury. Always warm-up and work through a comfortable range of motion. Yoga is an excellent method of improving your flexibility. If you are stretching on your own, to increase the length of a muscle, you generally need to hold a stretch for 30 seconds.

I know there is a lot to remember and a lot to learn. When I started out in health and fitness I felt the same way. Take things in stride. Do not look for overnight quick fixes. Make the commitment to a lifelong lifestyle change and you will not be disappointed. And lastly, never hesitate to ask questions. There are people like myself who have dedicated their life to helping others so please ask questions.

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Follow me on Twitter @nickjpetrella or @corefusion1

Email me at nicholas.petrella@mohawkcollege.ca

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Check out my website at http://www.mohawkcollege.ca/corefusion.

I am here to help and I love meeting new people.

Remember – “If you do not make time for exercise now, be prepared to make time for illness later” ~ Jim Rohn

Nothing Can Stop Me – Juan Carlos Flores

Juan Carlos Flores – Fitness has not only changed my life, it gave me direction and purpose.

Who I am today

I have as of last week completed a two-year Health, Wellness and Fitness program at Mohawk College and I anticipate graduating in June with honors. My current interests consist of running and weightlifting, I have re-kindled my love for soccer and I continue to play regularly. My goals include taking up MMA as a hobby, and to eventually participate in a marathon.

I am currently employed as a Conditioning Coach with Core Fusion Athlete Development and Conditioning. My job as a Conditioning Coach is to assess my clients on an individual basis and then create and implement a periodized program according to their unique needs. Baselines are established in order to systematically monitor progress. As I mentioned earlier my availability has recently opened up, I am currently accepting new clients, teams and groups to train.

My Childhood and Sport

I grew up in Hamilton Ontario; I was quite active as a child always running around participating in whatever sport or activity I could. I remember taking swimming and diving lessons as a young child and I was actually a pretty good swimmer until one day while vacationing in Mexico I got caught in an undertow. That was it, I was scared of the water for a time and to be quite honest with you, I still don’t enjoy swimming as much as I did back then.

My parents didn’t really have the money growing up to enroll me in other sports but I played just about every sport in which my elementary school had a team. In high school I tried out for Jr. football and made the team but never actually played. The following year I decided to stick to soccer as I enjoyed it much more than football. I was not great, but good enough that I got to play. That year a wrestling team was introduced and thought, why not? To my surprise, I was a pretty good wrestler and won gold in just about every tournament I participated in. I remember winning City Championships and then placing second in the Golden Horseshoe Area Conference (GHAC). That was the end of sport for a very long time in my life.

A New Beginning

I cannot truthfully say I have always been passionate about fitness or active living. There was a dark time in my life in my early twenty’s where all I did was work and come home. I was the epitome of a sedentary individual, I did nothing but relax and enjoy “Good” food. I knew I wasn’t in the best of shape and people that I hadn’t seen for sometime would say to me “you look healthy” but they would stutter in the process. That was their way of saying you got fat in a polite manner. I stand 5’5, and at my worst I was approximately 190 pounds, I was borderline obese. I knew I had to change and that was the point that made me reconsider what I was doing and slowly I managed to change my life around. I became more active, and at times I was hitting the gym twice a day. I was addicted to the new me!

Fitness not only changed my life, it gave me direction and purpose. I like to believe it starts with our desire to look better, but fitness has contributed to so much more for me. In July of 2011 I found myself unemployed with no job in sight. I had received a nice severance pay and was uncertain of what to do with my life. I flirted with the idea of returning to school and I researched various courses of which I was interested in. I was accepted to a few programs but something inside me pushed me toward health and wellness. I accepted and started in September of that year, the last two years of my life have been nothing shy of extraordinary.

No End in Sight

I am by no means a big guy but I know that I have made strides in my physique and I have never felt better. I am stronger today then I was in previous years. I can run faster and greater distances than I could ever imagine. There is, and always will be room for improvement but I am by no means in any rush to get to the finish line, I believe this to be a life long process. What I do know for sure is that as I age, I will continue to be the very best that I can be.

In terms of mental and spiritual awareness, I have grown exponentially. Now more than ever I understand and value the importance of mental and spiritual wellness and it’s effect on health and longevity. I have come to realize that your mental state makes up a great part of everything you do because there will always be struggles. I have seen my fair share of setbacks, but those that know me well will tell you that I always have a big smile on my face. I believe that if you maintain a positive attitude and carry a positive outlook, the world is a better place. I realize it is not a perfect world, but the truth is that the power to make it better starts with you, and that is exactly how you need to approach everyday.

I strongly believe that I do what I do because I am never truly satisfied with where I am. I am happy with what I have accomplished and where it has taken me, however I will always strive to be better. It is my opinion that if we become satisfied with where we are, something inside of us has already died. I want to live the rest of my life knowing I couldn’t have done any better, the only thing that drives me, is me.

My Strength

I have been blessed with a really amazing family and must admit that I would not be in the position that I am now without them. I grew up with my aunt, uncle, grandfather and sister. To me they are the fantastic four, they have never lost faith in my abilities, even when I was uncertain of myself. I am eternally grateful to them because they seen in me what I have become, long before I could even fathom it. I couldn’t have done it without them, and I love them to pieces.

My professors at Mohawk College have done a tremendous job of mentoring and molding me into the professional I aspire to be. As a Conditioning Coach with Core Fusion I have been very fortunate to work with some amazing people who have guided me throughout my tenure as a student and coach. Thank you Nick, Chantal, Mark, Kim, Chris, Danielle, Sarah and Bryan.

I have been privileged enough since the summer of 2012 to be writing for Lifestyle & Strength. Matt is the website administrator and has been very supportive of me since I met him last year. I believe he has definitely influenced my growth as person. Furthermore he has fortified my passion for fitness and helped me find a way to reach people through his website, thank you Matt.

Do I Take The Red or Blue Pill?

I think when I first started on my journey the lack of knowledge and overwhelming misinformation was confusing and frustrating. I have to say this was the hardest thing for me to overcome. Everyone is an expert but no one has a solution. My solution – you have to find what works for you and become your own expert. It is trial and error and you must fall flat on your face before you find it.

Past Accomplishments

When it comes to fitness I know that losing an excess of 30 pounds was a feeling of great relief and satisfaction. I can now run 10k in under 45 minutes, to me that was a tremendous accomplishment. In January I enrolled a few of my friends as well as myself in “My Hamilton Amazing Race”. We ended up placing first; it was an awesome experience I will not soon forget. My current workouts range from week to week. I write my own programs and I enjoy mixing things up, I have recently completed a power phase. The next phase I complete will be more of an endurance phase with high repetitions and low rest periods.

My Philosophies of Training

I am not a big believer in supplementation and therefore I do not consume them regularly. I have supplemented in the past but I don’t anymore, I am a believer in eating wholesome foods. My meal plan is currently under reconstruction as my routine has changed, and I am no longer in school. My philosophy however is still the same; eat when you’re hungry, just make sure it’s wholesome. What we eat directly affects how we function, so I eat as healthy as possible to ensure I am fueling effectively. That’s not to say I don’t have vices, but I know the difference between a lapse and a relapse and as such I enjoy those meals where I can let loose.

My current fitness goal is to increase my flexibility to improve my range of motion. I have incorporated some corrective exercises into my routines in an effort to improve posture and functionality. Stretching is another component that was non-existent for a time but now I practice with regularity. I have in the past few months started to do some power lifting and I am in the process of improving upon that as well.

Parting Words

There was a time when I lacked the motivation or desire to do anything for my health. I know that many people feel exactly how I did back then, some of which may be reading this right now. To them I say; we are all scared in the beginning, the unknown quickly becomes familiar and that which you thought you knew becomes a distant memory. So fight to become the person that you want to be, it will be a struggle but it may very well be the greatest investment of your life, live with no regrets.

You must learn to be resilient and thick skinned because you will experience the doubters and negativity that comes with progress and success. Focus your efforts solely on what you can control, and even then do not dwell on your tribulations. May your memory be short term but that you can remember how you started your journey. Everyday is a new day, a blank sheet for you to write your story; we all have 24 hours in a day, sleep when absolutely necessary but not on your dreams.

Every means of communication with regards to social media is a tool; use it to find like-minded people. Surround yourself with people that are better than you, be a sponge and show humility. I have devoted all my social media outlets as a means to network myself. I am always happy to help wherever possible, please feel free to follow, or add me; I will never shut you out.

I want to leave you with a quote which I believe absolutely defines me. At times I feel like I have lived two lives with everything that I’ve been through. Without further adieu …
“A man who is a master of patience is a master of everything else”

 

Contact Info:

Juan-Carlos-Flores@mohawkcollege.ca

Twitter @_flofitness or Carlos Flores Facebook Carlos Flores or floresc4@yahoo.ca

Body Mechanics writer at Lifestyle&Strength.com

Give change a chance, you might just like it.

Couples that workout together, stay together!

Thanks to the release of endorphins, exercise is a feel-good way to spend time together. Endorphins produce an opiate-like feeling of well-being, and there’s no one better to experience that high with than your significant other. Studies have shown that exercising with any partner is beneficial, and the friendly competition that comes from exercising with your loved one can breathe fresh life into a relationship, rekindling any flames that may have dimmed. Try racing each other on trail runs or up and down sets of stairs for a little good-natured competition.

Even better, experts say one of the main benefits of tandem workouts is not having to choose between logging hours at the gym and spending quality time with the person you love. Capping a long day off with a run alongside your partner is a great way to beat stress and unwind, and meeting fitness goals together is a perfect way to build unity and closeness. Plus, having a partner who you can exercise with will also hold you accountable.

Our friends Rhonda and William at transformationpics.com

And did we mention that all this exercising together will improve your sex life  and have you both looking your best? If that’s not a great reason to start , we don’t know what is. Check out what our friends Rhonda and William are doing over at transformationpics.com

Your friends at Socially Fit

http://www.sociallyfit.ca   http://www.transformationpics.com   http://www.bostonmagazine.com