Theres alot more to fitness than just working out. Where do you find motivation? Thats the thing. Motivation eventually runs out. Thats when disipline comes in .

disipline is getting up for work everyday not because you have to but because you need to . This is disipling yourself . Same with fitness you must have disipline to eat healthy everyday and workout 3-5 days out of the week even when you don’t want to because motivation won’t always find you.

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How to reach your weight goals!

img_4441   If you already have your workout routine and diet plan in check and you’re still having trouble getting to your goal weight there is a reason for that!

The main reason is, you’re lying to yourself. Maybe your diet is a little bit off. Another reason is you over eat and don’t realize it. Thats why its crucial to make sure you count your calories. If you count your calories every day you can figure out how many you need to actually loose weight. Once you find your number it’s always good to hit them numbers every single day consistently so you maintain your goal weight loss each week.


Another great motivational tip to stick to your diet and continue to loose weight is to check your body image weekly in the mirror and take weekly pictures. Believe it or not but the biggest motivation to weight loss is yourself. When you visually see yourself loosing weight it makes you want to work harder and keep going.

Always stick to your diet. Take pictures and see weekly change to motivate yourself and always stay true to yourself never lie to yourself!

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Tips on feeling full while dieting.

When dieting most people feel very low energy and constantly feel hungry. Well heres a few tips to feel great while being in a fatloss faze.

Water is a great factor! Because when you feel hungry alot of times your just dehydrated from lack of water/liquids. I suggest drinking a gallon of water a day that will keep you feeling full the entire day and you will eat less maintaing your diet.

Another great thing to do is eat alot of vegetables! It adds extra volume to your meals without all the extra calories . LIMIT yourself with junk and high calorie foods because they digest fast leaving you hungry

Another great thing that keeps you feeling great during your workouts when dieting is caffeine!  You can drink coffe all day long and has no calories as long as its plain black coffe. You can also have some sugars and pre workout. 

Bottom line is eat high volume low calorie food and drink lots of water keep yourself feeling great on a cut! Its all about enjoying your life and fat loss faze to so its okay to throw in a cheat meal aka refeed meal.

Weight loss problems.

Feet on a bathroom scale – Isolated

haveing trouble loosing weight? There are many reasons why the scale might not be changeing.

  1. You don’t know the amount of calories your body needs to to be in a calorie deficit to drop bodyfat.

A general rule of thumb to find out how many calories you need to loose weight is multiply you bodyweight by 14-17 that’s usually about the amount you can eat everday and maintain your current body weight

what do i do now? Very simple

1.there are 3,500 calories in 1 pound of bodyfat.

2. Take your maintenance calories and subtract 500 calories so in a week 7 day period you will loose 1 pound of fat.

Can i loose more than a pound a week?

  1. Absolutely, but the recommendation is a pound a week if you want to loose anymore than that consult your docotor.
  2. To loose more than a pound a week you will need to eat at a deficit bigger than 500 calories or add cardio and burn extra calories

Start loosing weight  now! Just figure out your maintenance with the formula then subtract 500 calories or more on your weight loss goals!


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Diet and nutrition!

This is where most people go wrong.

They don’t know the difference between macronutrients and foods.

chicken salad
closeup of healthy salad with grilled chicken fillet, selection of lettuce,tomatoes and avocado,

there are healthy foods and non healthy. Also people don’t know how to properly track macronutrients. Proteins, carbs, and fats.

1 gram of fat= 9 calories

1 gram of protein = 4 calories

1gram of carbs= 4 calories

  1. Healthy fats sources- eggs, peanuts, alvocados , and meats
  2. bad sources of fat- oils, cheese, and butter
  3. Healthy sources protein- chicken breasts, lean beef and fish.
  4. Good source of carbs- rice, sweet/ regular potatos , and oatmeal.
  5. Bad sources are – bread, and any starches

This doesn’t mean you cannot eat unhealthy foods because a calorie is a calorie although that bad foods at up faster. Theres no shame in having a few cheat meals just keep it in moderation and understand if you do it to frequently it can be hard to get in shape and may be harmful .

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