12 Things I Learned In 2023...
The most precious thing you could give someone isn't your heart; it's your time.
One of the most important things you can learn in a relationship is your and your partner's love language – how you and your partner like to give and receive love. I feel most loved through words of affirmation and acts of service. If you don't know this about yourself, you will struggle with communicating your needs to others.
Like most people, I could improve with my first attempt at trying new things. This "new thing" I tried at 33 years old was my first relationship. It was hard enough for me to figure out who I was as a boyfriend and how to fulfill that role. Still, I made it almost impossible due to how much weed I was smoking and my new obsession with Call of Duty. To say I was toxic in the beginning is an understatement. It wasn't fair to her, and I shouldn't have been in a relationship.
You can give your heart to anyone and take them back when you lose feelings. Being on the receiving end of waiting for someone to redevelop feelings for you is a lesson you don't need to learn twice. The time you give someone is something you can't take back, nor should you take for granted. You make time for the things and people that matter to you. I hope you find someone capable of reciprocating your energy so you don't feel drained and defeated.
2. Who you're becoming is more important than who you've been.
You have no idea who you'll become five years from now, but you can influence that outcome today. The last time I was asked what my plan was for the next five years, I gave a bullshit answer, "I don't know. I'm gonna wake up and work." In hindsight, that wasn't an answer, and it didn't give my partner any assurance at the time. Nursing was always a backup plan for me if personal training didn't work. When 2020 happened, I didn't work hard enough to adjust to the times, which showed in my physique and business. I only took myself and my future seriously once I met someone special enough to change my situation.
I expedited becoming a nurse, completing prerequisites, and enrolling in an accelerated nursing program. I'm proud to say that I'm halfway through the accelerated program, on pace to fulfill my promise to someone else. In this lifetime, I've worked in finance twice, retail, sales, bartending, and personal training. Each place gave rise to where I am now, being the stepping stones I didn't know I would need. This goes for people, too. The person you're with now is probably practice for the next person you'll be with and end up with. If you're still a work in progress, the beauty in that struggle is that your story is unfinished, and you are the author. Focus on what's in your control.
3. There are endless opportunities to change your situation every day. You don't have to stay unhappy.
We live in a time where knowledge is at the edge of your fingertips, and if you want to learn something, it's just a Google search away. I love the power of the internet for the good it produces. I'm naturally an introvert and a homebody, so having a tool like social media allows me to communicate still and connect with other people who share my interests.
Whenever I was unhappy with my current situation, it sparked the urge to find something else. I was lucky enough to find a home gym at Structure Personal Fitness because it allowed me to increase my knowledge, work capacity, and income exponentially. I left a 9-5 corporate job to pursue personal training, and it was one of the scariest yet most rewarding risks I've taken until now.
Feeling stuck is another way of saying you don't dare to take the next step and do what you know is right for you. The consequences of staying unhappy for the sake of comfort or for someone else will kill any joy you have left inside of you. Things and people that no longer serve you will only contribute to the sinking ship you refuse to disembark.
4. People show you who they are through actions more than words. Good people don't make you feel small.
Good people can do shitty things the same way shitty people can do good things. The caveat is how long each phase lasts. Many lessons on this list derive from what I learned through a turbulent romantic relationship. What's in a person's heart comes to the light, and what looks good on paper doesn't necessarily pan out. I used to be a person who never forgave or forget. But the older I become, the more I learn that people make mistakes. It's not the mistake that defines you; it's how you show up to rectify those wrongs. People become more of who they are over time, not less.
5. Your first time will suck. Keep going.
It's discouraging to embark on a new journey and have little to show for your efforts. But the ones who found a way to last had to overcome many obstacles. So the question is, are you not good enough, or are you not in the right environment? I could have been a better personal trainer when I first started. If it weren't for meeting the right person at the right time, I would most likely still be stuck behind a computer, dreading my soul-sucking 9-5 job.
My first relationship proved to be more of a learning experience than an actual one. I thought I had found the perfect situation where I could continue following this new "dream" of being a video game streamer and visiting my long-distance girlfriend once a month. However, what I was doing was selfish. I gave up on being a personal trainer and took the easy way out – That life wasn't sustainable. I gave the most important person in my life the least amount of my time and the worst version of myself. It didn't take long for me to turn things around, but it took longer than it should have.
My first semester in nursing school almost resulted in my last semester. I graduated from college in 2010, and 13 years later, I was accepted into an accelerated nursing program. I didn't realize how difficult it was to acclimate back into studying and sitting in class on a daily basis. Luckily, it didn't take me long to adjust. While I feared not passing and becoming single again, I could weather both storms. I crushed the next semester for two reasons – I was used to how much work needed to be done, and I no longer wasted energy arguing about trivial things on a daily basis.
6. You can't speed up the growth process, but you can definitely slow it down or prevent success.
I'm patient when it comes to people and impatient with everything else. The journey can always be sped up if you work hard enough, but sometimes, slowing things down is beneficial. It takes time to get to know people, but no matter how much time you spend with someone, there will always be secrets – and that's okay. The only person you can fully trust is yourself. Then again, we all have temptations, and you're capable of letting yourself down – it's human to fall short sometimes.
It's easy to get caught up in distractions if you don't have discipline, and I develop discipline by relying on my schedule, not my feelings. I like the calming effect smoking has on me because it gets me to disassociate from the world and all the problems inside it. Another distraction I had to reduce was playing video games; they're another form of escapism and don't contribute to earning good grades. The last distraction I held onto for as long as I could was my ex. It took me a long time to realize many relationships don't last, no matter your efforts to find a resolution – let go of that anchor, and eventually, you'll find peace with solitude and absence.
7. Doing everything right doesn't guarantee a good outcome.
If you don't learn the lesson the first time, you're bound to repeat the same mistakes. When it comes to being a personal trainer, don't think you'll have a client forever just because you treat them well. Sometimes, factors outside your control can't be fixed – money being a primary motivator. Regarding nursing school, spending hours each day studying material doesn't mean you'll get an A on an exam. It would help to have time to sleep and decompress so the information can ruminate and stick. Similar to working out, you get stronger when you rest after working through resistance. Regarding relationships, doing the right things and being there for someone will not mean much to the wrong person. Compatibility will take you farther than chemistry.
8. Sometimes, the book you pick up has a catchy title, but that doesn't mean you have to finish reading the book.
I was with someone who went through every stage for almost two years before calling it quits. The most beautiful thing and scariest reality is how you can go from strangers to friends to lovers and back to strangers again, all within a year. Before meeting this woman, I convinced myself I didn't have time for feelings or a relationship, but that was a lie. Relationships are give and take, and I don't think I cared to give 100% of myself to anyone who wasn't paying for my time as a personal trainer.
I spent a long time chasing girls and making no money. That turned around when I became a personal trainer and focused on getting better at my job – I had money and attention from girls but no desire to pursue anything romantically.
I asked myself a question at the time of my first relationship, "Do you want this girl to be just another one or the first one?" There is no gain without risk and no loss without a lesson. One mistake I learned from is establishing a friendship as the foundation because love without stability is like standing on quicksand. The harder you fight, the deeper you sink.
9. Family is created. Strong relationships come through mutual suffering and perseverance.
I met some of my favorite people in the world at nursing school. I found people who have a similar interest and sense of humor. I found people who accepted me as I was, encouraged and motivated me to do better in school, and made me feel wanted and appreciated. "Go where you're celebrated, not tolerated." They were exactly who I needed when losing myself in a relationship. I am the type of person who tries to find the silver lining in every situation and make light of it. If you can find a reason to smile through the bullshit, I think you can make it through most hardships. I remember the first day I woke up single and thought, "How wonderful today is going to be that I don't have to say sorry."
10. Effort is attractive and rewarded.
I ran my first-ever race last year, doing the half marathon. I spent four months running and learning about my body throughout the process. I made time for running, stretching, strength training, working out, finishing my last prerequisites, getting into an accelerated nursing program, working as a personal trainer and online coach, and trying to be there for someone who didn't want me in their life or future. I was juggling too much at once, but I don't know how to quit on things and people that matter to me.
I completed the half-marathon, started nursing school, found a way to work still and make money, and was forced to put myself first again. I don't believe in coincidences. Our paths are already laid out for us, but they depend on our actions. I go for what feels right and work my ass off until the job's done.
11. The answer will always be no if you don't ask.
You can only ask more from someone if they can meet the bare minimum. When you reach that point, I hope you have the courage to ask yourself if you deserve more. And if you have to wonder, you already have the answer. Choose people who choose you, and you'll avoid a lifetime of headaches.
12. Nothing lasts forever. The storm will eventually turn into rainbows, and sunshine will change into rain.
Everything is temporary; some people should be in your life for only a season. I've learned to cherish the moments while you're still experiencing them. I tell people how much they mean to me because you don't know if it'll be your last time together or what people are going through personally. You won't have your mom forever, you have limited time with your new best friends in school, your schedule constantly changes with work, so you don't get to see your clients at the gym consistently, and you won't be a nursing student forever.
I hope you remember how loneliness in a relationship feels so you won't waste your time trying to fit a circle into a square again. I hope you learn from other people's mistakes to avoid the same struggles. Lastly, I hope you find time to pour into yourself the way you're willing to do so for others.
13.1
Four months ago, I never ran past half a mile. Yesterday, I ran 13.1.
I like to shoot the shit with my clients while we’re training, and one day, I said that if you gave me two years and I did nothing else but train, I could run a marathon in like two hours. Someone who ran a marathon before said, “Oh yeah? How about you do the half marathon first.” This happened in December. I signed up for the Brooklyn Half through NYRR and had the unfortunate pleasure of being picked. I asked Joe Holder if he had a program I could buy, and he told me to download the Nike Running Club app. It was free, and honestly, for someone new to running, it’s exactly what I needed.
I started running in late January and became injured within three weeks. I took two weeks off and came back apprehensive but determined. I also didn’t start running outside until one month before The Half and thank god I did because the race would’ve been tremendously more challenging. My only regret was that I didn’t run outside earlier in my program. I joked with people saying I have too much melanin to run outside, but that was bullshit. Running in the cold is hard, and I also foolishly thought I’d get sick—not true because I also ran in the rain and was gucci.
Leading up to the race, I half-jokingly said I wanted to get hurt so I had an excuse not to run. One part of that became true—I strained my right calf six days before the race. I did what I could to alleviate the pain and man up. I came too far to give up. I also pressured myself to finish the race in under two hours, thinking that would make me happy and seem legit. That was bullshit. The win isn’t the time you take to complete a goal; it’s in the journey. The destination is just a cherry on top. You discover parts of yourself you didn’t know existed through adversity.
The support I had from close friends helped. The guidance and encouragement from Marlon and Fitz were invaluable. One important lesson from this period is “pay it forward.” These two guys have done several races and just wanted to see their brother succeed. I’m forever grateful.
Throughout training indoors, one method I used for motivation was two shadows. On the treadmill I used, and because of how the lighting is set up, I had two shadows running with me five days a week. I made up that my dad and mom were there to support me. When I told my mom I was doing the race, she told me it was her dream to run a marathon when she came to this country. Sadly, that didn’t happen. She also told me how proud she was to hear of what I signed up for.
I got as much sleep as I could for the race. I was nervous and fine at the same time. When I feel overwhelmed, I talk less and think more. It’s like a calm before the storm moment. When I got to prospect park, I met two women with an incredible story. Everyone has a story; you never know what people have been through or are going through. Melissa came from Louisville, Kentucky, and Cecilia was from Texas. Mel’s husband died earlier this year from cardiac arrest while training for the race. Cecilia was his coach. Melissa decided she would run this race for him, and Cecilia was there to support her.
I’m at the start, and it’s indescribable how it feels to move with a wave of people as one. I felt good and free of pain or worry in the beginning. There were random moments when I couldn’t stop smiling because I couldn’t believe what I was doing. Good things happen when you commit to a process. The moment I felt I would give up came approaching mile 9. The rain got the best of me and my feet. It felt like my toes were jamming into a wall with every stride and like someone was stabbing the arches of my feet, especially the left one. But I didn’t come this far only to come this far. I ran and walked the rest of the race. I was no longer concerned with time, only that I wanted to finish and see the smile on my mom’s face when I told her I did it.
I finished with a time of 2 hours and 16 minutes. If you told me a year ago what I would do a year later, I’d call you crazy. It turns out I did something crazy after all. It always feels impossible until it’s done.
1 Hour
“He doesn’t quit.”
I’m three months into running, and it’s surprising how much I love something I used to hate. With the help of @nikerunning, I do 4-5 guided runs a week. I usually do the talking when training clients, so having a coach in my ear giving me the same type of encouragement and thought-provoking questions has been awesome.
Yesterday’s weather in NYC was atrocious. The rain didn’t stop all day, and it got progressively harder and wetter 😶. I had a decision to make. Do I play it safe and run inside on the treadmill, or do I man up and run outside? Which action would make me proud? What would help me build character?
Within 5 minutes, I stepped into a puddle, and there was no turning back—55 minutes to go. At about the 15-minute mark, @CoachBennett played a rapid-fire question game with me, and one question stood out from the rest that kept me going and re-energized me for the rest of the workout: What is your greatest strength?
I thought back 13 years ago to a conversation I had with @brandonsimmons. I played a lot of pick-up basketball and sometimes with real athletes. He told me someone said something about me, and he didn’t want me to take it the wrong way. “Abel isn’t the best on the court. He’s not the fastest, the strongest, or the smartest, but he doesn’t quit.”
It would’ve been easy to take that as an insult, but I saw it differently. I was recognized as someone who doesn’t quit, and that’s a value and attitude I want to carry throughout life. Life is hard and challenging to see through sometimes, but there’s always a solution hidden in the chaos. “It always seems impossible until it’s done” — Nelson Mandela.
I don’t give up on clients because I know what it feels like to feel defeated and unsupported. I don’t give up on friends because I know what it feels like to feel alone and unwanted. I don’t give up on family because you only get one. I don’t give up on people, but sometimes people give up on me, and that’s life. People come and go, but the memories last.
The point is that you’ll eventually get “there” if you don’t quit. The journey is more enjoyable when you feel supported. I encourage you to find your community and lean on them. Giving up on your pursuits robs you of the potential inside of you, the people who depend on you, and the people you have yet to meet… Keep Going
Advice To New Trainers
If I just got my personal training certification today, here's a list of things I would do to find the correct path. Before I can tell you what the "correct path" is, I first need you to understand that direction is much more important than speed. I had little success during the first year at two gyms and felt I didn't belong in this industry. I went the traditional route starting out training people one-on-one in person on the gym floor. How did I get people to train with me in the beginning?
I walked the gym floor, picking weights, engaging with people about their workouts, and offering advice to anyone who cared enough to listen. I’m not a “seller”; I’m a talker. There's a wrong way and a fitting way to approach people working out, and my first tip is if someone's wearing headphones, give them a nod if their form is good and keep walking if it's not. No one wants to be told they're doing something wrong in the gym, especially men, so approach cautiously. Become friendly with the front desk people and your manager because you want to be the first person they think of when they have a potential client who needs a trainer.
Second, read and watch everything. You can learn from trainers who are at the top of your industry, and you can learn from your peers who make mistakes or lack enthusiasm. I've overheard trainers talking about themselves or complaining about their boss. Your client is paying you money to help them reach their goals, not to be your therapist. Be someone other than the trainer who builds your business on their personality or marketing. You'll get more business through referrals if you're good at what you do and treat your people well. Every day for the first few years, I learned something from trainers online, especially on YouTube. One reason this helped out is I could hear how to explain complicated concepts in a simplified way. I want you to know that knowing your audience will take you further in communication than showing your knowledge, like reading from a textbook.
This leads to my third point; who you know matters more than what you know. I was in a fortunate position to meet someone who changed my trajectory. I used to watch the breakfast club interviews, and one day, I saw one with Gary V (I can’t find that video, sorry). He mentioned his trainer leaving him, and my first thought was, "why would you leave this cash cow?" So I looked up Mike Vacanti and consumed EVERYthing he put out. One day while meeting with my manager at NYSC, I saw Mike walk in. A little starstruck, I told my manager I needed a moment. I approached him and introduced myself, telling him how I found him and how much his content changed my life. Every time he came in, we spoke, and the conversations grew longer until, one day, he asked if there was anything he could do to help me out. That led to me meeting my current boss, Kevin. Through the years of working for Kevin and knowing Mike, I've come to meet a few fitness coaches that I respect.
My fourth point is to try everything you can and experiment. I thought the only way you could be a trainer was to do one-on-one sessions with clients in person. Then I came to Structure Personal Fitness and learned a new model, semi-private training. With semi-private training, I train anywhere from 1-6 people at a time. What I love most about it is the community aspect. SPF had two locations, and I trained an older population who needed modifications at one location. At the other location, I trained a younger population who needed to slow things down and unlearn what they saw on social media. Over the years, I learned how to teach fitness classes with large groups of people, CrossFit, online fitness coaching, nutrition coaching, and last but not least, virtual training when the pandemic happened. Because of the semi-private training model, I learned faster than I did and as much. It saved my career and life all because I was in the right place at the right time, put myself out there, took chances, and said yes to everything.,
My fifth point is to use social media to your advantage. I copied what I saw others doing and made it my own. You can reach more people with a single post, and what will separate you from everyone else is your energy and point of view. You have to think long-term because if you focus on the day-to-day, you'll get frustrated because things aren't moving quickly. Think about how often you've had someone ask you, "how long will it take to see results?" It depends. How consistent are you? Are you making the right choices? Everything takes time. The bigger the dream, the longer it'll take. Everything that glitters isn’t gold, so don’t make the mistake of trying to achieve what someone else has and calling that your dream.
Here’s a list of who and what has helped me thus far:
Practical Programming for Strength Training
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
Lower Body Workout
If you have this setup, you can do this lower-body workout at any gym or home. I'll walk you through this so there's clarity. Strength comes first, next is endurance, and then core comes last in most of my programs.
Your first exercise will be a barbell back squat. Perform 3 sets of 3 to 5 reps and rest for 2 minutes between sets.
The second exercise you will do is a single leg, single arm romanian deadlift. Perform 3 sets of 5 to 8 reps on each side, resting for 2 minutes between sets.
This workout's third and fourth exercises are supersets – Performing two exercises back-to-back without rest is called a superset. The first exercise will be a goblet side lunge performed for 8 to 12 reps on each side, then a single leg hip thrust for 10 to 15 reps on each side.
The fifth and sixth exercises of this workout will also be a superset. The first exercise is alternating half bicycles for 10 to 15 reps on each side, then side plank hip raises for 10 to 15 reps on each side.
Need help with your form? Email them here.
Q: If I want to lose some extra fat, should I do weights first? I usually focus on cardio first , I can run a lot
A: I'm first recommending focusing on your nutrition, so you're in a caloric deficit. After that, include weight training and cardio into your fitness routine to effectively "lose extra fat." While cardio is essential for burning calories and improving cardiovascular health, weight training is crucial for building lean muscle mass, which in turn helps boost your metabolism. When you have more lean muscle mass, your body burns more calories at rest, which can help you lose fat in the long run.
Regarding the order in which you perform your exercises, there is no hard and fast rule about whether you should do weights or cardio first. However, there are a few factors to consider. Suppose you are looking to build muscle and increase strength. In that case, it's beneficial to start with weight training, as your energy and focus will be at their highest earlier in the workout. On the other hand, if your primary goal is to burn calories and improve cardiovascular fitness, starting with cardio is more beneficial.
Another critical factor to consider is recovery. Suppose you are new to weight training or have not been consistent with it. In that case, it's essential to start with a lower volume and intensity and gradually increase it over time. Doing cardio before weights can make you more tired, making lifting weights with proper form and intensity harder.
Additionally, consider the time you have available to dedicate to your workout. Performing cardio and weight training on separate days may be a more practical option if you are short on time. For example, you can do weight training on Monday, Wednesday, and Friday and cardio on Tuesday, Thursday and Saturday. Also, it would be best if you focused on the quality of your workout, not the quantity.
It's also important to remember that exercise alone is not enough to lose extra fat. Nutrition also plays a crucial role in weight loss. To lose fat, you need to create a calorie deficit, which means consuming fewer calories than you burn. This can be achieved by consuming a healthy diet low in calorie-dense foods, such as processed foods and added sugars, and high in nutrient-dense foods, such as fruits, vegetables, lean protein, and healthy fats.
How I Lost 60 lbs in 5 months
Backstory
“No one wants to work with or listen to a fat trainer” was one of the phrases I used to help me lose 60 lbs. You don’t lose that amount of weight by accident, you also don’t put on that much weight on purpose, no one does. This is the third time in my life I’ve lost a considerable amount of weight. One of the biggest factors that helped me this time around was proof. When you see others achieve success, you’re seeing proof of concept and it helps you believe in what’s possible. But, when you’re the one who’s made a big transformation, it changes your identity and inspires others to start which is an incredible feeling. Accomplishments that spark change in others is a beautiful example of how being selfish can also be selfless.
I’ve gone through this process back in 2012 when I lost 63 lbs in 3 years and in 2017 where I lost 30 lbs in 7 months. But nothing has compared to losing 60 lbs in less than 5 months in 2022. I credit my recent transformation to the years of tracking calories and working out as well as the fear of what I could lose.
The beginning of my weight loss journey started with my weight gain in March 2020. Covid forced the world to shut down and with that, so did my discipline and positive outlook on life. I’m a personal trainer who chose to take the easy route and collect unemployment. I justified the timing of covid with me being burnt out from working so much. Every trainer has a different goal but mine was to work as much as possible so one day I could be independent and run my own business. With nothing to do (lie) and nowhere to go (truth), I started smoking and for the first time in 10 years, also started playing video games.
I developed two of the worst habits you could have at a time when there was no judgment coming from anyone. This led to being in the worst shape of my life physically, mentally, and emotionally. My day would consist of light reading, sometimes working out, video games, and smoking every night. I had the wildest “cheat meals” or munchies you could imagine. The usual was a chicken cheesesteak with fries or chips and “dessert”. Dessert was a pint of chocolate chip cookie dough ice cream with cinnamon toast crunch cereal and oatmeal raisin cookies. When you get to the point of feeling hopeless and careless, it usually doesn’t get better with time.
My world opened back up in September of 2020 and I couldn’t believe my eyes. I used to train 20-40 people/day as well as coach 10-20 people online but here I was, only seeing 1-2 people a day. This was the first time I became aware of how much I messed up by giving up; this is what taking the easy route leads to. But, things weren’t “bad enough” to elicit change in my behavior so I continued with the bad habits.
I spent the next 18 months yo-yo dieting and telling the people around me that “I can lose this weight when I want to". I did this all the way to reaching 253 lbs. What’s worse than ruining your own life is the choices you make that affect other people you care about.
In January 2022, I went to see the doctor to get a check up and got the biggest reality check of my life. My blood pressure was 150/90 (hypertensive). I was overweight and unhealthy to the point where I had 3 months to lose weight or else I’d need blood pressure medication. In 33 years of being alive and 6 years of being a personal trainer, I’ve never had an ultimatum like this. This wasn’t my identity and I needed to change.
It wasn't until March of 2022 that I started to get my shit together. I gave up smoking and changing this one habit helped in more ways than one. Not only did my eating improve, but so did my memory and cognitive abilities. I also played video games a lot less, limiting it to only two days a week. In that first month, I lost almost 19 lbs! In April for my next check up, my blood pressure dropped to about 130/80. I was happy about heading in the right direction but I wasn’t too excited because the job wasn’t done. It’s less about celebrating small victories and more about adding to your identity. Each action you take every day contributes to the person you become. It’s not that you can’t have ice cream anymore, it’s the fact that you're someone who doesn’t enjoy what happens after. The feelings that come with post-ice cream guilt and calories are no longer worth it. Your healthy identity starts with your mindset and you define it with your actions.
I’m going to make the “how” as simple as possible here:
I had a goal weight in mind of 200 lbs which makes things easier because there’s a clear defined “end point”.
I gave up and limited what I identified as holding me back: smoking and video games.
I reminded myself of what I would lose and gain every day to influence my actions instead of excuses.
Nutrition
All this helped shape and control my mindset. If you have strong enough “whys”, you can overcome any “how”. Next is nutrition:
Calorie Deficit!
I’m a numbers guy and tracking macros is one of the tools I like to use when trying to lose weight in a systematic way.
If you’re not consuming less calories than your body burns, you will not lose weight. It doesn’t matter how much you workout or how “healthy” you eat, it’s scientifically impossible.
3-4 meals/day.
Rest days would look like 2 protein shakes and 1-2 solid-food meals.
Training days would look like 1-2 protein shakes and 2-3 solid-food meals.
Breakfast/Pre-workout options:
Oatmeal with fruit and scrambled eggs
Oatmeal with fruit and protein powder mixed in
Scrambled eggs with Airfried home fries (saved calories by not using oil/butter)
Scrambled eggs with toast and fruit
Greek yogurt with fruit
Dinner/Post-Workout options:
Post-Workout protein shakes within 30 mins then a solid meal within an hour of that.
There’s no “anabolic window” timing I was trying to hit. I know how my body works and what I’m trying to avoid is hunger pains and brain fog. That comes from not having anything post-workout.
I don’t immediately eat food after my shake because I want things to digest. I also want to start and finish my meal as well as not feeling bloated from eating too much.
Rice, beans, skinless chicken breast or lean ground turkey (93/7) with a side salad.
Either brown or white rice. Not much of a difference here. I usually go with brown rice because it’s a complex carb which means longer/slower digestion.
Black beans or pinto, small difference in macros and micros but they’re high in protein and fiber.
The chicken was either cooked on the stove top, baked, or airfried. I used cooking spray to save calories from oil. I used seasoning: onion, garlic, black pepper powders, salt but I cut down on this too because of sodium.
93/7 lean ground turkey is ideal for me. I rarely used oil for this because it already has 8g of fat per serving. Sometimes I’d use olive oil, pasta sauce, or low-fat alfredo sauce for flavor.
I can’t stress this next part enough. When I started adding a salad to these meals, I couldn’t believe how full I’d get. I wouldn’t be able to finish the meal I cooked which sped up weight loss. My usual was spinach or a greens mix, feta cheese, and a low calorie dressing. This was the first time I tracked the calories in spinach and the purpose was for tracking fiber.
Later in my weight loss journey, I started swapping the combo dinner for just a salad with protein in it. This meant less food prep time and I didn’t have to guess how long to microwave my food.
If I didn’t cook, which was rare during this period, I’d have chipotle. It's a safe alternative to have because of the reliable macros. The only downfall is the high amount of sodium.
Protein Shakes:
A wonderful alternative option for people who snack on nuts or donuts is a protein shake. Especially if you can pair it with a “healthy” carb choice like fruits.
I’ve used Cinnamon Cookie Batter from 1st Phorm for almost 5 years now which is a meal replacement.
My post-workout shake is Vanilla Milkshake which tastes like ice cream.
If you spend 30 days tracking everything you eat, you will have a better idea of what’s holding you back. You will also gain a better relationship with food. What you consider healthy versus unhealthy lies in its macro and micronutrient profile. “Healthier foods” are less processed, have better macros, and have a good amount of micronutrients. This makes your body run more optimally and makes you feel better than “unhealthier foods”.
Exercise
Do you need to workout to lose weight? No. But, does working out improve your body composition and mental well-being? Yes. Your workouts can be as simple as walking or as detailed as what I’m about to tell you. My mindset was to do whatever it takes, do as much as you can, to make this process as fast as possible. It wasn’t enjoyable, but I wasn’t fucking around anymore. I don’t recommend most people to make changes in extreme conditions. If you can’t sustain it, it won't be long before you quit. You also could become worse off because of the experience. Here’s what I did:
4 workouts a week that consisted of a lower, upper, and two full body splits.
150 mins of low-moderate intensity cardio and or 75 mins of high intensity cardio per week.
Low-Moderate Intensity cardio. Walking on a treadmill at an incline and speed I could sustain for 30-60 mins 5x/week.
This was easy and enjoyable. I spent every minute walking listening to a podcast or watching a youtube video.
The first 30 seconds of every minute was spent “free walking”. I didn’t hold onto the rail in front of me, and the second 30 seconds was spent using help. It broke up the monotony for me.
High Intensity cardio was spent on the elliptical, rower, or ski-erg machines. Earlier in the year, I hurt my feet doing plyometric exercises my body couldn’t handle because I was heavy.
I either do 20 seconds on, 40 seconds off (resting) or 30 seconds on, 30 seconds off.
I’m now able to add in jump rope and sprints because I lost 60 lbs and my joints no longer hurt.
I do the workouts that I program for my gym and online group training, AYM Higher Together. They last about 40-50 minutes and I change the routine every month so I won’t get bored doing the same thing for months.
Another important factor that helped was joining a 1st Phorm 8 Week Challenge. I posted a picture of my body week to week for accountability. If I didn’t do the work, everyone would know and worse than that, my character would be in jeopardy. I’m all for people who want to promote body positivity and being comfortable in your own skin. But that wasn’t my reality. I was hypertensive and wore all black to hide my belly and extra body fat.
Here’s what I’ve learned from all this and doing it in my 30’s:
Losing weight gets harder the older you get and the easiest way to lose weight is to not gain it in the first place, duh.
You have the time to workout, you have to define the parameters for working out.
You have the time to cook. If you say you don’t, start tracking the “fun” you have on a daily/weekly basis. Replace that with grocery shopping and cooking.
You’re not missing out on anything when you’re getting your shit together. What’s meant for you will always be there.
What gets measured, gets managed.
If you don’t track your food, weigh yourself consistently, or take progress pictures, it’s going to be a lot harder to gauge progress. It's also going to make fine-tuning your methods for losing weight more difficult.
Eat more fruits and vegetables, it’s simple to add fruit to your breakfast and have lunch and/or dinner with a salad.
Change your identity by how you speak to yourself.
My thought process has changed from the foods I’m giving up to the foods I’m adding to my diet. This helped remove the junk food I was having. I used how my stomach felt after meals to determine what was best for me.
Another important thing happened to me with my first check up this year. I got blood work done and found out I was allergic to wheat, shrimp, sesame, and hazelnut.
Besides looking leaner, not much changes in your world. But I do believe that achieving success reveals who you are deep down. It’s easy to become full of yourself and put other “out of shape” people down. It's also easy to use your story and experience to help others who want to change. You’ll never regret being kind to someone but you’ll always regret being an asshole later in life.
Focus on sleep, here’s why:
The less time you’re awake, the less chances you have to eat, duh.
The more sleep you get, the more body fat gets burned instead of muscle because this is how your body recovers.
The less sleep you get, the more irritable you are in general and to others.
Sleep regulates two hormones: Ghrelin and Leptin
These are two hormones which influence satiety and hunger. Leptin decreases your appetite and Ghrelin increases it. When you get poor sleep, this throws your hormones out of sync.
Life is a lot easier to handle when you’re not constantly worried about your size, what to eat, and working out.
Accountability speeds up the process in which you become successful or quit. You realize there isn't a "right time" to prioritize your health. I hope when you read that sentence again, you can reflect on whether your excuses are justifiable or not.
If I didn’t change my ways, I could have shot up to 300 lbs or worse. My career doesn’t have job security but I can assure you, a PT who looks in shape is going to have it easier than a PT who doesn’t. It makes acquiring and keeping business easier. The reason being I’m practicing what I preach to others and I’m leading by example. I became a personal trainer because I know what it feels like to feel hopeless. I know what it feels to have confusion about where to start and what to do and I want to help others avoid that pitfall.
12 things I learned in 2022…
Work on your weaknesses but don’t lose sight of your strengths.
You can tell others about the things that happened to you, or the things you overcame. Which story would you like to hear about?
Treat others with kindness because you have no idea what someone else is going through. Some people need tough love, others just need love. Know your audience.
You’re never too old to change your path in life. Nothing changes if nothing changes. What you want in life exists and it is your responsibility to find it or create it.
Pleasure and happiness are not the same thing. Pleasure is temporary, empty, and meaningless. Happiness is timeless, experiential, and meaningful.
Home is where the heart is. Home can be a feeling or found in another person and I hope you can find that place every night before you fall asleep.
Find a therapist so you don’t exhaust your friendships.
Walking is underrated and underutilized. You can do this anywhere, at any time, and with anyone. If you’re feeling stuck, down, or unmotivated, movement creates action.
Once is a mistake, twice is a choice.
Everything you do and think doesn’t need to be shared. Delayed gratification helps build self-control as well as success in other areas of your life.
Put your phone away sometimes and live in the moment. Be where your feet are.
You’re only as boring as you allow yourself to be. Read more, try new things, and write about it.
Work on your weaknesses but don’t lose sight of your strengths.
2022 was the year I resumed therapy, journaling, and meditating. I used to deal with problems in my life in two ways: to work as much as possible and find ways to escape when I wasn't working. I didn’t want time to think about my feelings. The latter became a weakness that gave birth to other habits, turning me into someone I didn’t recognize. Worse than that, it made me someone I wouldn’t even want to be friends with.
From the inside looking out, I was the hero in my journey and everyone in my life played a certain role. It’s convenient to think of yourself in a positive light, but what if it’s at the detriment of others? What if you were the only person who thought about yourself like that? And from the outside looking in, you resemble more of a villain? Someone hard to talk to and someone who puts others down, especially those closest to you.
I wasn’t able to see myself how others saw me because my bad habits skewed my perception of reality. I didn’t start smoking or playing video games until March 2020 happened – which isn’t an excuse to become mean. It took me two years to begin implementing change. I lost myself, a lot of friendships, and first impressions I can never fix. I could go on and on about my weaknesses but you get the gist.
When it comes to strengths, one stands tall and stands out, belief. The ability to believe, have faith, and work towards bettering yourself is powerful. If I didn’t believe I was better than one of my lowest points in life, I wouldn’t have taken the first step to change. I took a deeper look into myself when others said the way I speak makes people feel bad about themselves. If I didn’t believe it was possible to change my career and trajectory, I would still be overweight and stagnant in an industry that wasn’t fulfilling.
2. You can tell others about the things that happened to you, or the things you overcame. Which story would you like to hear about?
Sometimes you become what you hate, and for me, that was being a victim. I always believed I was incapable of allowing life to happen to me and that I was stronger than my environment. Then the pandemic happened and I embarked on a self-destructive path that almost cost me my life. Not to sound hyperbolic, but in January 2022, I had my first personal health life scare. My blood pressure was 150/90, which is stage 2 hypertension, which also meant at any moment, I could drop dead. My heart was working overtime to keep me alive, someone ungrateful for their body.
If the saying “all good things must come to an end” is true, then so do bad things. In 2022: I gave up smoking, reduced playing video games, lost 60 lbs, refocused as a personal trainer, tackled my tax returns, and went back to school. Not bad, right?
3. Treat others with kindness because you have no idea what someone else is going through. Some people need tough love, others just need love. Know your audience.
Like the Golden Rule: Do unto others as you would have them do unto you; so what could make doing this difficult? In my experience, ego and being selfish. When you don’t consider that other people might be having a bad day or a tough time, it’s easy to make everything about you. I’m someone who more often than not, has a constant negative inner monologue going on. I spend more time criticizing myself than giving myself grace or acknowledgment of what I’m doing a good job at.
Imagine someone you loved died, you got hit with a huge unexpected charge, or you no longer enjoyed your job, wouldn’t you want someone to be nice to you? Wouldn’t it be helpful to hear something nice from someone else?
4. You’re never too old to change your path in life. Nothing changes if nothing changes. What you want in life exists and it is your responsibility to find it or create it.
No matter where you are in your journey, it's always possible to make a pivot and start moving in a new direction. Life is changing and evolving, and so should you. It's important to remember that nothing changes if nothing changes. If you're not fulfilling your potential, it's up to you to take action and make the changes. The path to your dreams and goals may not be clear, but what's important is to keep moving forward. Take small steps and keep the attitude that what you're searching for exists and it is your responsibility to find it or create it.
I began my real corporate career journey at the age of 26 years old and within 2 years, left that for another career. I kept asking myself “Is this it? There has to be more to life” because the work was mundane, repetitive and soul-sucking. I studied and passed my NASM test to become a certified personal trainer and took a gamble. I turned 28 at the time and decided this was my opportunity to see what I'm made of. That gamble paid off and 6 years later, I’m still doing what I enjoy. I don’t say “love” because I realized that feeling didn’t exist anymore when the pandemic happened. I questioned what I wanted to do with my life because I became burned out and could no longer feel the passion.
My plan B was to go into nursing if personal training didn’t pan out the way I had hoped. I’m fortunate to have a job where I don't need to work full-time and it allows me time to go back to school. I'm excited to be going back to school to get into a new career so I could reach a couple of my life goals. I want to help as many people as possible and to never worry about money.
5. Pleasure and happiness are not the same thing. Pleasure is temporary, empty, and meaningless. Happiness is timeless, experiential, and meaningful.
I used to consider distractions something that made me happy. It's impossible to distract yourself 24/7 or else you’d never do anything meaningful in life. I used to wake up at 430 in the morning and wouldn’t come home till about 10 at night – rest and sleep were about the only things that made me happy. I was “changing the world” one client at a time, one workout at a time, one day at a time but something felt empty inside. I realize now that emptiness was a lack of hobbies. I didn’t have any hobbies or activities outside of work. I worked as much as I could for two reasons: I wanted to be the best personal trainer and if I made myself boring, no one would want to take up my time. That would give me more time to put into my business.
I hung out with friends or my family as little as possible, I didn’t read the news, I did nothing but work. I read articles and anything I could find on social media to learn and teach others a “better” way to live. If work is all you care about and you don’t feel empty when you come home, don’t change a thing. Even if society says you should have “balance”. I thought I found my last career, but certain beliefs change and evolve as you experience new people and new things. It's a good mentality to have if you’re interested in growth. Before I die, I want to say I tried everything I could think of and made unforgettable memories with people I care about.
6. Home is where the heart is. Home can be a feeling or found in another person and I hope you can find that place every night before you fall asleep.
Home is not only a physical place but also an emotion. It’s a feeling of belonging. It’s where you should feel safe and most comfortable to be yourself. I found that place in the gym a long time ago. It doesn’t matter what type of day I’m having or whether I want to work out or not, it helps me become more of who I want to be. The gym is where I learned how far curiosity and discipline can take you if you are consistent and have an imagination. I’ve also met a lot of great human beings in the gym and the quality I find to be most common is a desire to get better.
I could write a book about this next part because of how much it’s affected my life but in the interest of brevity, I got into my first relationship. I didn’t allow myself the space to open up to someone until I was 32 turning 33 years old. I chose this person to be with for many qualities and what stood out the most was how this person made me feel. I felt comfortable to be myself, I felt accepted, I felt joy, and above all, she felt like home to me. No matter where we are in the world, when I’m right next to her, it feels like it’s exactly where I should be.
7. Find a therapist so you don’t exhaust your friendships.
I’m an open book to most people I meet and that’s a great quality to have until you start to drain people with your energy. I can make most stories entertaining but when it comes to complaining, you can only do so much with dirt. That’s how I view complaining, like someone dumping dirt on you. I believe if you have the energy to complain about a situation, you also have the energy to change it. I’d rather spend my time figuring out how to change something I don’t like happening to me. The alternative is being a victim and adding negative energy to someone else’s day.
I found a therapist to work with last summer and it’s been life-changing. You can spill all your feelings onto someone prepared to handle it as well as give you constructive feedback. It’s important to see ourselves the way others do because you’re not always aware of how the things you say affects others. I’ve learned that my intentions aren’t always aligned with my impact and when someone is opening up to me, listen without having a fix or solution ready.
8. Walking is underrated and underutilized.
You can do this anywhere, at any time, and with anyone.
If you’re feeling stuck, down, or unmotivated, movement creates action.
In January 2022, I got a reality check that my blood pressure was 150/90 and I had 3 months to fix it or else I’d have to use blood pressure medication. I researched ways to reduce this number and one of them, to my surprise, was to walk. According to the CDC, you need 150 minutes of low to moderate intensity or 75 minutes of high intensity cardio. I began walking on a treadmill for 20-60 mins a day for an average of 5 days a week. I started this in March and by June, along with eating better and exercising regularly, my blood pressure dropped to 120/67. It’s a moment I’ll never forget and has benefited my life in more ways than one. I was able to breathe easier and my strength training workouts became less strenuous.
9. Once is a mistake, twice is a choice.
Most people think you need to be perfect with your diet and exercise routine and that you're a failure if you slip up. When it comes to your health you’re not a robot. The majority of foods you eat should align with your goal(s) and the same goes for workouts. Your workout routine should improve your health and keep you consistent. If your diet is so strict that you feel miserable and end up giving up after a few days or weeks, that isn’t sustainable. If your workout routine involves too many HIIT workouts, that isn’t sustainable either.
The pandemic was the first time in almost a decade that I let a mistake change my body in a detrimental way. Cheat meals became frequent as well as skipping workouts. I was fortunate enough to have access to a private gym during the first few months where mostly everyone was training from home. But, this is when I developed a poor mindset. I didn’t see the point in keeping up a routine because the world had shut down. I turned myself into someone I didn’t recognize and the unhealthy, toxic traits I didn’t know existed came out. I lost hope, I lost friends, and I lost my sense of purpose for almost two years.
What I’ve learned from going through that phase of my life is it doesn’t matter how much someone else wants you to change if you don’t want it for yourself. Sometimes you need to feel really low and stay there for a while – think of it like a recipe for success. Success isn’t a straight upward trending line. Success has peaks and troughs and you can’t rush either period. I spent years living in a “peak” with my body so it’s only fair that I spend some time in a trough period. The insight I’ve relearned has changed the way I communicate with others, especially when it comes to the meaning of what health looks and feels like. I’m chasing longevity and to help others do the same – think long-term.
10. Everything you do and think doesn’t need to be shared. Delayed gratification helps build self-control as well as success in other areas of your life.
It is important to remember that you don't need to share everything that you do or think with others. In fact, it can be healthy to keep certain aspects of your life private. If you can delay gratification, it can help you build self-control and greater success in other areas of your life. By learning to hold off on short-term pleasure, you can develop the discipline and willpower necessary to achieve your goals. Some people find gratification in talking about things they want to do and never try, be the person who does more than they speak of.
11. Put your phone away sometimes and live in the moment.
Be where your feet are.
One important lesson I learned last year is to put your phone away sometimes and to immerse yourself in the present moment. Being constantly connected to your phone can make it difficult to be present in the here and now. It also prevents you from experiencing the world around you. Whether you're spending time with loved ones, going for a walk, or traveling, it's important to take breaks from technology. The art of being present helps you improve your relationships as well as increase your sense of well-being. You are on a life-long pursuit of happiness and you get closer to that goal when you create more meaningful memories.
12. You’re only as boring as you allow yourself to be.
Read more, try new things, and write about it.
A sedentary lifestyle and lack of new experiences can make life feel dull and uninteresting. But, by making a conscious effort to read more and try new things, you open yourself up to a world of possibilities. Discover new interests and passions and write about them. Reading broadens your perspective, exposes you to new ideas, which helps you become a more well-rounded person. Writing about your experiences can help you process them through reflecting on what you've learned. All these things together can help you to become a more interesting person and to lead a more fulfilling life.
I was hesitant to resume reading the news daily because it’s inundated with click-bait headlines and negativity. But it’s also filled with information that’s interesting and helpful. I was never a person into politics because I didn’t think it affected me but I’ve come to learn that change begins with you and your immediate community. Whether you like it or not, people in government at every level can be someone that represents you and what you care about. It's also possible for that same person to design a world that doesn’t include you or your interests. Knowledge gives you more than power, it gives you opportunity. Take advantage of it.
Rate of Weight Loss
You can’t lose weight because of this fact, among other things, the speed you want the weight to drop off isn’t realistic to the discipline you need to sustain it. Notice I didn’t use motivation here, because being motivated to start this journey isn’t going to be enough for you to be consistent when you stop feeling like it and that fountain of delusion runs dry. Here’s two ways you can approach this weight loss game, fast and furious, or slow and controlled.
When you decide to use a fast approach to losing weight, you have to understand that your life is going to dramatically change in ways that are going to challenge your determination. Let’s define “fast approach” as a 2lb + weight loss goal per week. You’re going to be uncomfortable with how little calories you’re allowed to consume plus the little energy you’re going to have as a result of this.
There’s a quote i recently read I like that goes like this: “you can have anything you want but you can’t have everything you want”
Are you prepared to give up time being social? When you meet up with friends, it usually involves food and drinks. You can say bye to those because it’s not fun being around people who aren’t on a diet when you are and it’s also not fun being around people who are on a diet when you’re not.
Are you willing to track every single calorie? Tracking calories sucks but it’s a necessary evil for knowing how many calories you’re eating to ensure you’re in a calorie deficit. It’s a skill you can learn with practice and something that’ll stay with you for the rest of your life. You don’t need to track calories forever either; the people who promote intuitive eating are the ones who spent time understanding food composition (protein, carbs, fats) and learned there’s no such thing as healthy or unhealthy foods. There are foods that’ll help you reach your goal and foods that’ll hurt your timeline for reaching your goal.
When you decide to use a slow and controlled approach to losing weight, you have to understand that change takes time and if this was easy, nobody in the world would be fat. Nobody brags about having the fastest sex or being able to scarf down food instantly, unless you’re in competition, and the same mindset should be used here too.
When your calorie deficit isn’t steep, you have more freedom in your life to make the process more enjoyable. You can have more “fun foods”, you can go out more without feeling guilty, and you don’t run the risk of sacrificing muscle for a lower number on the scale. When you take your time, you optimize your ability to make life-long habits which will prevent you from regaining weight after you’ve stopped dieting.
The more realistic you are about your goals and approach, the more likely you are to be successful with transforming your body. But if your mindset isn’t starting in a good place, your journey is going to be short-lived. Dieting isn’t for the faint of heart and it doesn’t take rocket science to figure out a weight loss plan.
What will separate you from those who succeed versus those who don’t is having a clearly defined “why” and a willingness to accept failure as a lesson for going forward. You’re going to encounter obstacles that will test you and my hope for you is you’re the person who adjusts their speed instead of calling it quits before you reach the finish line.
“The man who loves walking will walk further than the man who loves the destination”
BMR and TDEE
Your basal metabolic rate (BMR) is the amount of energy your body would burn if you were to lie motionless for a day, without food. It’s the minimum amount of energy it costs you to stay alive for 24 hours. Your total daily energy expenditure (TDEE) is the total number of calories you burn in 24 hours based on your BMR, activity level, and food digestion aka thermic effect of food (TEF).
In order for all the systems in your body to work together, you need to eat enough calories and the minimum would be your BMR number. Digesting food burns calories and this is called the thermic effect of food (TEF). Activity level includes physical activity that is planned and unplanned. Planned activities would fall into the category EAT (Exercise Activity Thermogenesis) and unplanned activities would fall into NEAT (Non-Exercise Activity Thermogenesis). An example of EAT would be purposeful exercise such as working out and an example of NEAT would be walking to the gym.
Your BMR is determined by the following factors:
Sex
Weight
Height
Age
Ethnicity
Body Composition
Genetic factors
This means you’re in control of two things, how much you weigh and your body composition aka how much lean muscle you have compared to body fat.
I use the Mifflin-St. Jeor Equation to calculate a client’s starting point with calories. Any calculator you use to determine how many calories you need in a given day is a best guess and there is no way to say with 100% accuracy, eat this many calories and you will lose weight. The best method for knowing whether the calorie amount given is correct is to give it time, about 2 weeks minimum. Losing weight is a game of numbers and unless you try, fail, and adjust, you’ll be stuck at the same weight and your level of frustration will continue to rise.
What does this mean for you and what can you do starting today?
Calculate your BMR and TDEE.
I will gladly help you figure that number out for free, click here.
Start tracking calories.
You don’t have to track calories to lose weight, but numbers provide clarity and help with strategy.
Increase your TEF.
Eat more protein. More protein in your diet helps with satiety so you experience hunger less and it’s the one macronutrient that burns the most calories through digestion.
Increase your NEAT.
Walk more. This can be considered EAT if you plan it into your day but I don’t care about that subtle difference. Park farther, take the stairs, use your arms when you tell stories, fidget more, etc. The point is, the more active you are, the higher your NEAT will be.
Increase your EAT.
Pretty simple here, exercise more. I don’t care what form of exercise you do as long as it’s something you enjoy and can be consistent with.
I’m biased so my main choice of exercise is strength training. Not only do you build strength and muscle but it helps with burning fat (if in a caloric deficit) and builds confidence.
Do more cardio.
Walk, run, cycle, swim, fly, etc, just do something to raise your heart rate and maybe get a sweat in.
150 minutes of low-moderate intensity per week.
75 minutes of high intensity per week.
You can choose either or combine these in your week based on your schedule, program, and preference.
Don’t know where to start? I’ve got options for you
Anything else I can help with, email me here
Blood Pressure Update
“No disease that can be treated by diet should be treated with any other means.” ― Maimonides
Five months ago and for the first time in years, I went to the doctor and got a check up. I knew I was unhealthy but unless you have numbers in front of you, it’s hard to quantify the feeling of being unhealthy.
“What gets measured gets improved” - James Smith
If you don’t follow Jordan Syatt, you should do that right now because he was the first trainer I saw on here that started promoting monitoring your blood pressure as another means of progress.
As a personal trainer who only cared about hitting macros for a long time, this was a foreign concept to me. When we look at fitness influencers, the focus is on how your body looks, not how your body feels or performs. When you have visible abs, your body fat percentage is low which has adverse effects on your hormones that most people don’t know or realize until they reach that point.
Back to the point, my doctor gave me three months to get my shit together or else I’d be put on blood pressure medication. Why? My BP was 150/90. INSANE!
Honestly, I didn’t start until March to lose weight because the fear of medication didn’t hit me until then. You can only delay the inevitable for so long. It’s not like I could go to my doctor in april and tell him, “could you give me another three months?” You know what could happen by then? I could drop dead at any moment.
In march I lost 19 lbs and I couldn’t believe it. It wasn’t through fat burners, a waist trainer, detox teas, or any other kind of “fat loss supplement”, here’s the list as simple as possible:
Calorie Deficit (tracked my calories every day making sure my deficit was between 500-1000 calories)
Protein (My range was 200-240g daily)
Strength Training (2-4x/week with a lower/upper/2 full body workout split)
WALKING (the cardio I did was walking on a treadmill for 20-60 mins low/moderate intensity for an average of 5 days/week) (sometimes i added in high intensity but this should be relatively less in your program)
Sleep (from below 6 hours/night, I was able to get in a range of 7-9 hours every night)
This photo was two days ago, 4 months of hard work and dedication.
If there’s anything I can do to help, send me an email and I’ll be happy to assist - Email
Keep Dreaming, Keep Believing, Keep Working, Be Somebody!
The Reverse Transformation
I don’t have to spend much time talking about how much damage I did to my body during Covid because a lot of people experienced the same hardships. The challenge I face in my industry as a fitness professional is having a body that not only looks strong but looks good, and the latter is more important as far as first impressions go. The predicament I found myself in was this: what's the point of eating healthy and exercising regularly if there's no one to see, and if there's no one to see, who cares and why bother keeping up with a routine?
That was the beginning of my downfall. I indulged every desire I had, going back to bad habits such as smoking weed consistently, and eating the most delicious foods every single day with no regard towards calories or health. Maybe this is where you found yourself too, filling the void with questionable decisions in the most questionable time period of most of our lives. If the future is uncertain, so will my ability to get back on track. When you’re not motivated to do the right things, you find out where your priorities lie.
The only type of transformations you see on the internet are the ones where someone changes their body for the better and tells you all the things they had to sacrifice to become better. What about the transformations where someone gains an absurd amount of weight and discusses the decisions that led them there?
Your environment influences your habits and decisions. If you make it easy to choose bad habits, you only have so much willpower until you give in. I was lucky enough to receive unemployment, and with that money coming in without having to do any work for it, I spent it just as fast and easy as it came in. Every meal was ordered on doordash and if I didn’t feel like driving or riding my bike downtown to the gym, uber was on immediate reserve. I rarely bought groceries, I didn’t meal prep, I didn’t have a night time routine or set bed time, I worked out when I felt like it and that feeling of wanting to better myself decreased as the amount of time staying at home increased.
I believe that everything in life happens for a reason and life comes at you in phases. I believe for how hard I worked at being a personal trainer for 4 years (at the time) taking very little days off and spending most of my waking hours serving others, I was burned out. I’ll never get to experience that type of freedom again in my life and based on the results from the first experiment, I don't think I want to experience that type of freedom again. When you don't have someone to answer to, when you don't have anywhere to be, when you don't have any goals you're working on, is that the kind of life worth living if you are just existing?
When you know what you should be doing but don’t, how do you make the change you need to? You’re always one decision away from a completely different life. I’m not here to tell you how to be better because that would make me a hypocrite. I guess the point of me writing this is to tell you you’re not alone and we share more in our struggles than we do our successes. I’m also here to remind you that you have the power to change at any moment, but if nothing in your routine changes then nothing in your life will change either.
I’ve lost a considerable amount of weight twice in my life, the first time was 63 lbs starting at 250 lbs,
The second time was 30 lbs starting at 217 lbs.
Today, I’m writing this waking up to 238.8 lbs, 3 months away from my 33rd birthday.
Let’s see where I end up and hopefully my honesty inspires you to do the same. Be honest with yourself because you can only put up a facade for so long...
A Good Day of Eating
Most people I coach are looking to lose weight and usually want the fastest methods to do so. This mindset is what’s holding you back from getting the body of your dreams, or at least, the body of someone else you admire and want to look like.
Your goal is to lose weight and the number one principle of losing weight is being in a calorie deficit. There’s many methods you can choose from to lose weight but the simple principle is this, consume less calories than you burn in a day, every day, for some time. This doesn’t mean you have to be perfect with eating and drinking, but you can’t have a salad once in a while and be mad at your lack of results.
The foods you eat contain macronutrients and micronutrients. Simply put, macronutrients give us energy because they contain calories, and micronutrients make us feel good and help our body and cells function properly.
You and I have two different bodies in the way they respond to people’s criticism differently, move in a given day, and prefer food. I don’t let what others say about my body affect me because fortunately, I’ve gone through my own journey with losing 60+ lbs and found acceptance and understanding that my body is forever changing because my life is forever changing. If you don’t love who you are now, nothing will change when you get abs besides you having abs.
Before this pandemic hit the world, I was moving all day as a personal trainer.
From coaching on the floor, to putting weights back, to cleaning up, to working out, to traveling back and forth from home, I was burning a lot of calories just moving. My life now is completely different to where I sit most of the day like I used to with my old desk job. What’s important to note with the difference in moving is how little calories I burn because I’m confined to home (most days). If you move less, you have to eat less because you’re not using all that energy like before.
The last part is what you’re here for, food preferences. A good day of eating is subjective, so is healthy versus unhealthy so let’s define what I mean. A good day of eating means the foods you choose to eat and what you drink aligns with your goal of losing weight and looking good. Whether you think Domino's Pizza is healthy or unhealthy, if I have that everyday, it's going to be hard for me to lose weight, therefore, Domino's isn't a smart thing to have every single day. Can I have Domino's once in a while? Yes. Whether you think rice, chicken, and broccoli is healthy or unhealthy, if I have that everyday, it might be easier for me to lose weight, if I don’t have huge portions, but if I get bored of eating that everyday, am I going to binge and reverse the progress I made? Most likely.
I stick to a list of lean protein sources, carbohydrates, and fats convenient to have/make, have/make consistently, and above all, I enjoy.
Lean protein sources: egg whites, eggs*, chicken breast, lean ground turkey*, lean ground beef*, fat-free greek yogurt, salmon*, and protein powder. (* means they have some tag-along fat so it’s not as lean as the rest on this list).
Carbohydrates: blueberries, bananas, oats, rice, bread, potatoes, and sour patch kids.
Fats: olive oil, swiss/mozzarella/vegan cheese, and beef bacon.
That’s pretty much it most of the time. When I cheat on my diet, and stray away from these foods, I’m doing so knowing that it’s not healthy in comparison. However, if I have Shake Shack once or twice a week, and that helps me stay the course, then it can be considered a good day of eating because it’s what I needed psychologically, not biologically.
Strict eating becomes boring.
Meal plans become boring.
Any style of eating that doesn’t allow creativity or fun or flexibility won’t last.
You’re not a robot, you’re a human being with taste preferences based on your culture, your upbringing, and what’s available to you.
Now, with that list I have above, I separate them into two different categories: Rest Day & Training Day.
This concept of rest & training days comes from the method of “Tracking Macros”. In short, on training days, you’ll eat more carbs and less fats while having protein relatively high to fuel performance and recovery. On rest days, you’ll eat less carbs, more fats while having protein relatively higher to add variety in food selection.
(Note: The lower you go in calories, the higher your protein intake should be in order to reduce or prevent loss of muscle mass. Basically, you don’t want to sacrifice muscle when losing weight because it’s not the weight you’re necessarily chasing, it’s looking good at a lower weight)
On training days, I usually have Protein Oats which is oatmeal with almond or cashew milk and a scoop of whey protein before I workout. After my workout, I’m having a protein shake and within an hour of that will be a solid-meal. Rice, chicken breast, and some type of vegetable (i like to stick to 3 veggies: spinach, broccoli & asparagus) which I’ll either cook at home or get from chipotle. My snack is usually a protein bar or greek yogurt with blueberries.
On rest days, I usually have an egg/egg white sandwich with cheese and bacon or an egg/egg white omelette with potatoes. My snacks are a protein shake and protein bar (or two protein shakes). My other meal is potatoes, and lean ground turkey or ground beef with veggies.
That’s pretty much it for the meals I have when I’m consistent. I don't consider myself a foodie, because that's just an excuse to eat like an asshole (without care or awareness). I eat for convenience that gets me to my goal in a sustainable way to where I can enjoy life and not become obsessed in a way that will make me spiral down a negative and lonely path.
If you don’t know where to start or want help starting your own journey, please send me an email to abel@aymhigher.com and I’ll be more than happy to assist you.
Eat Slowly
The enjoyment you have from eating food doesn’t make you a foodie.
If the gratification you get from food leads to a dissatisfaction from the way you look, then it may be time to change the way you eat and think about eating.
Comfort foods are like a drug that temporarily shift your focus from the problems you’re trying to run away from into an addiction that will cause more short & long term problems.
Weight gain isn’t the problem, it’s a symptom.
Whether you’re unhappy with your job, career path, significant other, family or friends, the fact remains that eating because you’re stressed or anxious is not going to solve the symptoms.
If good habits follow good habits, the same is true about bad habits.
Food can make us FEEL better or worse.
Are you aware of the foods that have a positive effect on your stomach and mood?
What about the foods that make you feel sluggish or cause an upset stomach?
Ideally, you’re going to eat when you’re hungry and stop when you’re full.
So why do you eat when you’re bored and stop when you feel pregnant?
This is a question I’ve asked myself numerous times.
I’ve also found that when you ask silly questions, your brain gives you a silly answer.
When you have nothing better to do, instead of eating, ask yourself what’s something you enjoy doing that doesn’t add calories? You can build on this and think about cooking a meal that has less calories and still tastes good.
In the same context, how can you stop eating past full if your fullness cues aren’t working?
Eat Slowly
Put your utensils/food down and pause for a moment after each bite.
Easy?
Eat Slowly Without Distractions
On top of eating slowly, put your phone away/turn off the TV.
Easy?
Eat Very Slowly, Without Distractions, and with Full Presence and Attention
Notice your food’s taste, texture, and smell.
Savor each bite like you’re doing an expensive wine tasting.
Pause after each bite and notice the thoughts and feelings attached.
If you need help with deciding which foods you’re currently eating that help or hurt you, send me an email & let’s figure it out together.
12 Hours in LA with Ben Bruno
Ben is by far one of the nicest people I’ve met and smartest trainers I know.
I was introduced to Ben’s Instagram a couple years ago and I’ve been a fan ever since.
I remember saying this is exactly who I want to be like.
A sarcastic, funny, GREAT trainer. Smart enough and capable of training anyone but normal enough to be relatable.
I slid in his DMs December 2018 after he mentioned he was looking for an assistant. I didn’t care if it was paid or not, I’d fly across the country and learn from this guy because I believed in him and believed I’d become a better trainer from that experience.
The DM didn’t get seen but the work continued.
Now a year later, I finally got a chance to meet Ben through his mentorship program.
Ben is one of those people where you’re surprised by how caring and accommodating he is. In a world filled with influencers and trainers with oversized egos, Ben is neither.
Once I got passed the initial shock of who I was in standing in front of, it was like catching up with one of my best friends. We also spent an unexpected hour on the phone prior to meeting up just to get a feel for each other and within 10 minutes of that convo, I knew we were going to hit it off.
I arrived at his place around noon. Afterwards we went to his favorite restaurant to eat breakfast and this where I learned about his training history as well as update him on my journey.
Ben took me on a hike at Franklin Canyon, the less busy canyon lol, and this is where we talked about life in general getting to know each other on a more personal level.
After the hike, went back to Ben’s place, talked about his on-boarding process for new clients, how he’s been able to have clients for 6 years + and projects he’s currently working on.
Later that night, Ben knew that I wanted to expand my online fitness business so he was thoughtful enough to hit up two of his friends Kelsey and Dennis, co-founders of HiitBurn, to have dinner with us. I was able to connect with these people only because Ben made it happen. I got to learn about their online training philosophy and process which helped me understand something very important.
If you want to be successful, anytime you’re met with an opportunity, the mentality has to be “whatever it takes” or else you’ll end up justifying all of your excuses.
I want to leave you with this quote from Ben:
““The secret to how I got here was hard work, pushing through and help from good people along the way” ”
Ben helped me realize the value and potential I have as a trainer as well as seeing the bigger picture.
Forever grateful for this opportunity and his friendship.
What Should You Eat After A Workout?
This article is going to provide you with an optimal method for how to approach nutrition after your training session.
Especially after strength (resistance) training or HIIT cardio with a duration of at least 45 minutes.
Stress/Recovery/Adaptation Cycle
Resistance training done correctly breaks down muscle fibers and depletes muscle glycogen. That’s good stress to the body because in order to build muscle and become stronger, you need to move a load that is challenging to your system and follow it with nutrition that supports recovery. Those two steps, if done correctly, will help you adapt and grow.
What you feed your body after a workout will do one of two things, help or hurt. The benefits of proper post-workout nutrition include:
Improved recovery
Reduced soreness
Increased ability to build muscle
Improved immune function
Improved bone mass
Improved ability to utilize body fat
Reduced chance of injury
Improved performance
A question I receive often is what someone should eat after a workout and this is going to be frustrating for a lot of people but the answer is “it depends”.
If your goal is to lose weight, then what you eat after a workout has to fit the number one rule of losing weight: calorie deficit. This doesn’t mean your post workout meal should be low in calories. One component of proper recovery means getting enough calories to refuel your body. If you skip out on calories, you’re sabotaging results as well as performance the rest of the day. It’s hard to function in real life when all you can think about is food and hunger.
Some people strictly believe in whole foods and others believe in supplements (protein drinks); I believe a combination of both to be more optimal.
Why?
Digestion of nutrients is different when the source is coming from solid foods versus liquid foods. The breakdown and digestion of solid foods is much slower than the digestion of liquid foods. Some people are very hungry following a workout while others don’t have the hunger levels for eating. Either way, they both need nutrients to rebuild.
Nutrient timing is important, it is also somewhat overrated. You don’t need to eat immediately after a workout, however, that doesn’t mean you should overlook when you consume food after a training session. Overall calories and macronutrient distribution matters way more than when you consume calories or supplements for losing weight and body fat or gaining weight and building muscle.
Protein and carbohydrates play two different roles post-workout. If you leave one out of the equation, then you’re sabotaging your progress and results. For example, if you just have protein and no carbs, then protein can’t effectively build and repair muscle fibers because it now has the task of replacing muscle glycogen that was depleted from your workout.
For someone who is fasted or didn’t have a pre-workout meal, having a post-workout meal immediately following a workout might help you build more muscle. It also might not make a difference. Remember, overall calories will determine success or failure with body composition over time.
Is there a “Window of Opportunity”?
There’s a lot of studies that shows you should consume calories post workout immediately to maximize recovery and results. However, a study done (Here) on nutrient timing post-exercise concluded that total daily calorie consumption is a better approach to maximizing training adaptations than timing. The only time when timing outweighs total calories is if you’re training in a fasted state. Here’s what I personally like to adhere to:
Within 2 hours
I have a protein shake within 30 mins of my workout.
I have a full meal within 90 mins after my protein shake.
Within 2 hours post-workout, I’ve consumed two meals where most people have one or even nothing.
How Much Should You Have?
Brad Schoenfeld: Researcher/Educator on muscle building/fat loss.
Here’s what I consume after most workouts on average.
Protein Shake Macros/Calories
40g protein
51g carbs
2g fats
382 calories
Chipotle Macros/Calories
Brown Rice
Fajita Veggies
Chicken
37g protein
41g carbs
12g fats
424 calories
Total Macros/Cals
77g protein
92g carbs
14g fats
806 calories
Recommendations
Whatever you can afford consistently.
Whatever you can easily consume consistently.
Whatever tastes good FOR YOU and that you can stick with on a consistent basis.
I’ve tried everything at GNC and Vitamin Shoppe and they all made my stomach bloat, didn’t taste as good as I had hoped for and even made me break out (allergic to shellfish). If you’re still out there searching for something better, here is my suggestion.
I’ve been taking 1st Phorm supplements for two years now. Someone I looked up to in the fitness industry and trusted talked about what she takes so I tried it out. I can’t tell you how much happier my stomach is because of this decision and the quality of taste is high.
For my post-workout shake, I get their Vanilla Milkshake protein with Ignition, mix with water and it tastes like an ice cream shake from Nifty Fifty’s every time.
Here is the link to order it and try it out: Here
A couple things before you click that link.
I do get a small commission if you use that link.
You get free shipping.
I wouldn’t risk my reputation or integrity to make money. Your trust in me matters more than I can express.
Last but not least, it’s going to be THE BEST post-workout shake you try in your life. 110% money back guarantee
Black Men Feel
Broken. Angry. Confused. Tired. Defeated. Stuck.
My dad & mom’s name in an infinity sign to represent eternal love. In our culture, the widow doesn’t date or remarry which is something I respect and admire. At this point, it’s been 10 years & to my knowledge, my mom still carries this tradition. On the other hand, I think she needs to date & explore happiness in a partner because solitude isn’t healthy for too long.
What happened to my mom?
Why can’t we get along anymore?
Why do we always argue?
Why is it always about money?
Why is she manipulative?
What happened to my rock?
What happened to the one woman I could depend on?
What happened to the woman who journeyed halfway across the world to make a new life for herself & future family?
Is this what happens after the love of your life dies?
You die as well on the inside?
All of your relationships suffer as well?
I took my niece out to the movies this past weekend because I feel guilty for not being more involved with her these past seven years.
She notices more than you think.
“Uncle this is our first time going to the movies together. I’ve been here twice with grandma already”
She asks me questions like why I don’t like going to the big house (our home in PA), or why I like to stay in my room all the time instead of playing with her, dad & grandma.
I don’t have an answer for this.
We saw “Playing with Fire” with John Cena. Hilarious movie but I also teared up. John was an ambitious single man in his late 30s who never had a family of his own or meaningful relationship with a woman and always put work first. Sounds familiar.
Earlier that day I read a post on Humans of NY Instagram about a mother who lost her husband and left her children with her sister for 25 years so she could make money to send home to her children. She’d send money, pay for school but only visit them every two years and she talked about how sad and resentful they were because “everyone else had their mom”.
Stories like that make me wish I had a better relationship with my mom. However, I’d like to believe I’m an understanding individual who gives people more chances than they deserve…
I feel tired…
I haven’t paid rent in over a year because my landlord is trying to get rid of me and my brother from the home we grew up in. Long story super short, I complied with their initial request and they turned around & used that against me. I had to get a lawyer & when he hit me with that $5,000 retainer fee, I. Was. Sick.
I’ve paid more than that by now with little to show for it.
It makes me hate lawyers because of how they can lie & bend the truth which is also an extension of how people can lie & manipulate you for their gain.
It makes me feel like I'm fighting a losing battle.
This case has also hurt my relationship with my mother because I feel like I’m fixing something she caused in a way. She also knows how much we might owe however I’m being asked to borrow money she most likely will not pay back & the thought comes “when will this end?"
I prayed about being stronger & independent for so long it feels like I’m being granted what I wished for. A hard life & an opportunity to earn the fruits of my labor.
Maybe I wasn’t specific enough?
Maybe all these circumstances happening in my life right now is not coincidental?
I left my secure 9-5 job to become a trainer 3+ years ago & I’m still here… is that something to be proud of when I feel miserable on the inside?
I practically live in the gym.
This lifestyle is more rewarding than any day I’ve had in a suit.
This lifestyle is also more draining than any job I’ve ever had.
The pros outweigh the cons any day, though.
Because of this job, I’ve learned how to communicate with people better. I’m more concise with instructions & I can read body language very well.
3 years of living outside your comfort zone will transform you in ways you won’t know unless you stay the course.
I’m used to rejections unless it comes from a girl.
Those hurt more because it takes a lot for me to get my feelings involved.
I wonder how different life would be if I forgave someone years ago for a mistake I understand now that young girls make.
I wonder what's wrong with me when I'm not the obvious choice.
I think about my flaws and how bad they must be that I'm not even an option.
I’m the all or nothing type.
I can’t half-care about someone because a job done half-right is a job not done well.
I show girls I’m interested in the same amount of attention I would give if we were in a relationship & that’s my problem.
When you don’t play games, you’re too serious.
When you won't commit, they want to know why & change that.
My love language is Words of Affirmation closely followed by Acts of Service.
I don’t expect what I won’t give back.
Words mean nothing without action behind it.
These days I want to crawl in bed and be alone.
I have that thought that creeps into my head about not being around anymore and it doesn’t make me feel any type of way.
But I feel stuck.
I feel used.
I feel stupid for allowing emotions to overpower logic.
I feel like my joke about there being an equal amount of single people compared to people in relationships is coming true.
To balance things out, there’s people full of love & happiness, & there’s people who spend the holidays alone.
The life you have is comprised of the choices you make or don’t make.
The quicker you take responsibility, the faster you can turn your life around.
Do your future-self a favor & take care of the situations you have control over & accept what you can’t change.
Cardio Before Or After Weights?
Before you tell me what you’ve always done, ask yourself if you’re happy with the way your body looks?
Are you happy with the way your body performs in the gym?
If the answer is no then telling me what you’ve always done is not going to change my mind.
In most cases, my answer would be “It depends.”
This isn't most cases.
For the majority of people in America, fat loss is the goal.
Fat loss depends entirely on diet. How much is entirely? About 80-85% which means the majority.
What you do for movement will enhance strength and to a degree, aesthetics.
It's not the fact that you want to lose weight, it's that you want to lose weight and look good naked.
For that purpose, lifting weights should be the priority and cardio is supplemental as well as optional.
Do you have to choose either or? No
However, I believe in doing the least amount of work to get the most amount of benefits.
Contrary to popular belief, I spend about one hour a day, 3 to 4 times a week working out.
The days of me working out for 3 to 4 hours are long gone.
The more literature I read, the more people I train, the more I learn about how the body works and how to pair that with what people want.
If you like spending 2+ hours in the gym, be my guest.
If you like being efficient in the gym, less is more meaning pick 1-3 exercises per muscle group and lift heavy.
If you want to add cardio to your workout, only do so when your calories are in check and you don’t want to decrease your calorie intake further.
Another reason to do cardio after your workout is if you actually like it.
Here’s another reason why I suggest cardio after weights.
Strength training builds muscle.
Cardio builds aerobic capacity aka conditioning.
It’s harder to strength train when you’re fatigued from cardio.
It’s easier to do cardio even when you’re fatigued from strength training.
You’re also more likely to injure yourself in a fatigued-state lifting weights versus doing cardio.
So to answer the question about cardio before or after weights... Weights first, cardio after IF YOU WANT.
The only scenario I can think of where you would do cardio before weights is if you're training for a cardio-based event.
Training for a marathon?
Training for a swim?
Training for cycling?
Cardio first.
However, there are numerous amounts of literature that explains how strength training improves cardiovascular ability…
But that's a different conversation for a different day.
First Olympic Weight Lifting Mock Meet
You won't be able to accomplish anything if your fear is bigger than your faith.
Also if you let people who have never stepped outside of their comfort zone tell you what you’re capable of doing.
I come from the world of strength training and supplemental cardio.
I prioritize lifting heavy and getting some type of sweat in (for heart health).
My journey started with p90x and insanity.
It was my last month at college & limewire was one of my best friends.
I downloaded p90x, wrote down every exercise & how long each exercise should take.
That’s how obsessed I was with working out. I’m meticulous & like to get things done right the first time around.
Insanity was easier in terms of just doing what was on my screen but one of the toughest workouts I’ve ever done in my life… That was until I stepped into the world of CrossFit.
I remember googling how much CrossFit was back when I was just starting to get in shape.
Here’s one of those times where I believe everything happens for a reason.
The only thing I was proficient at was body weight exercises, beginner dumbbell routines, and finishing workouts with the sloppiest form.
I also didn’t have a job & the thought of spending $300+/month was ridiculous.
I was an ego lifter, I was a gym bro.
If I got what I wanted exactly when I wanted it, I might have suffered a lower back injury that would've changed the way I looked at fitness forever.
As time progressed I learned how to use the Barbell.
Trust me when I say everyone you look up to has had shitty form before.
I replicated what I saw people do on the Internet.
There’s too many times to remember when my lifting career should have ended early because I didn’t have the knowledge to know better.
I was more than fascinated at what the human body was capable of, I was obsessed.
Within two years at my corporate 9-5 job, I began studying to become a certified personal trainer.
I needed an out & if there was one thing I’d rather be doing than crunch numbers & listening to negative people for hours on end was workout.
Honestly, I probably got into personal training for the wrong reasons but it has become something I couldn’t imagine not doing.
The gym saved my life and gave me the confidence I never knew I had.
This was until I started training/coaching people.
I believe that energy attracts energy.
Most of my clients were people that did not have confidence.
Then I realized that everybody I came into contact with, had poor self image.
I felt a type of responsibility to help people never experience what I felt growing up…
To help them get past their own hurdles & self-imposed limitations.
I wanted to help people believe in themselves.
I wanted to teach people how to love themselves better.
I wanted people to realize how much stronger they are.
Honestly, I didn't want people to think about the ways they could kill themselves like I used to.
I wanted to show people the ways they mattered.
I became obsessed with figuring out how to keep people motivated and consistent.
Fast forward 2.5 years into personal training, I have the opportunity to take crossfit.
I took a body class at Solace New York, down the street from where I train at and instantly fell in love.
This came at a time when I was struggling to keep up with my own workouts.
When I say “struggle” I mean have the enthusiasm to lfit, not one of those people who watch other people workout & comment on how I wish I could do what they do.
The only thing stopping you from becoming great is getting started.
I took my first class with Andrew Mariani & got my ass kicked.
That’s what CrossFit is right? Lol
I found out that there was an even tougher class Solace offered called CrossFit 20 but before you could join, you had to take foundations.
Foundations included push presses, kipping, and something I never dreamt would happen to me, olympic lifting.
To me, snatches and clean & jerks are the ultimate form of lifting.
These two exercises are very technical and combine the best of both worlds, strength & power.
I sucked at it & that was the catalyst for me becoming obsessed.
A lot of people shy away from things they don’t excel in.
Other people relish in the fact that there's an opportunity to get better.
Meet other people, me.
Solace has this amazing weight lifting cycle taught by the one and only Coach Nicholas Novak.
Coaches know good coaches.
I would call Novak the Alpha coach.
Not the coach who's going to make you feel better and coddle you.
Not the coach where you wonder if he knows what he's talking about.
Novak is the type of coach that has the ability to break you down but instead chooses to build you up stronger.
The type of coach I aspire to be like.
I have unsuccessfully completed two weight lifting cycles at Solace.
I'm well known for getting injured doing everything but working out.
Whether it's basketball or putting equipment back, I'm clumsy AF.
However, one thing that can’t be said about Abel is I don't quit.
I can't give up.
If I say I'm going to do something, it's going to get done.
So here we are, five months into weight lifting.
Very thankful for everything that has led up to this moment.
My first taste at olympic weight lifting...
I opened with a 135 lb Snatch
My second attempt was a 145 lb Snatch
I finished with a 160 lb PR Snatch
I opened my Clean & Jerk with 210 lbs
I missed my second & third attempt at 230 lbs
Thanks for reading this far.
Back Pain from RDLs
I have a friend that’s suffering from low back pain when performing a two-handed kettlebell romanian deadlift. This exercise requires stability and for a lot of people, their stabilizing muscles are not strong.
Another issue I see with people performing this exercise is that they let the weight get away from them. If you don’t keep the weight close to your body and let it drift away from you, this is one reason why it causes lower back pain. The further away the weight, the less leverage you have.
Options you have to help with this movement are foam roller assisted RDLs, lowering the heaviness of the weight or switching to a Two-Handed DB RDL.