Great news! I’ve made progress so far this year. My routines are working. The process to gain lean muscle is paying off. I’ve gain three pounds of muscle and based on my workouts, I been able to cut those pounds very well. As you see in the photo above, the definition in my weight gain has improved. Below are the routines I have completed in the last seven days.
Sunday: Full court basketball
Tuesday: 3 mile run
Thursday: 3 mile run; weight lifting: back 3 x 12 (70 lbs), triceps 3×10 (55 lbs), biceps (3×10 55 lbs)
Saturday’s workout was all about the back. As I mentioned before, my goal is to gain weight and lean muscle. I’ve always had issues gaining weight, mainly keeping the weight on. The number one problem, I was I focused on cardio more than lifting weights.
Sesame seed dressing
Medicine ball throws 2×20
Be sure to begin hydrating 24 hours in advance. I am constantly drinking water daily.
Great health and wellness starts from within. You must have a strong mental attitude to set a goal and accomplish it. Great support helps also. Set your goals and accomplish them. Welcome to 2017.
Her: Weight gain/ lean muscle
Him: Weight loss/ muscle definition
Yesterday was another day on our him/her diet. Since Sunday, we’ve been back to the gym and took a trip to the grocery store to pick up new items for our diet. First off, for our second day of working out for our pre-workout we played a one-on-one basketball game for 15 minutes. This helped us get our blood pumping before we lifted weights. If you are trying to lose weight or gain, you still need to warm up before working out. We’ve already been hydrating for 24 hours before we began working out on Tuesday evening. His goal is to lose weight and gain muscle definition. Her goal is to gain weight and lean muscle.
Him: Honey Bunch of Oates with Almond milk.
Him: Chest and back
Closed grip bench 4X10/1 set of max reps
Chest flys: 4×12
10 minutes of pro-stretching
Lunges: 10 sets forward/5 sets backwards
Dumbbell squats: 4×10
10 minutes of pro-stretching
1/2 cup of cranberries
1 cup of grapefruit juice
No gym for Wednesday. We will return to gym on Thursday.
Physical fitness is a very important aspect of everyone’s life. Eating healthy and taking care of yourself is as well. Phillip McDaniels, Personal Trainer and Wellness Coach, knows about how important it is to get healthy and stay healthy. Phillip wasn’t a big kid. He was teased because of his weight. Phillip mentioned getting picked on isn’t fun and it doesn’t make you feel good about yourself. A good thing being the “little man” is it motivated him to get into fitness. Perfect Fit Fitness, LLC. Phillip’s business focus on personal training, meal prepping, corporate training, and kid’s fitness. For kid’s fitness, he is passionate about it as he asked, “Shouldn’t administrations change the curriculum to help children become healthier?” When First Lady, Michelle Obama, took office, her focus was to help children become healthier. Studies show that 80% or more of the nation is obese. That is why Phillip has focused on youth fitness training since 2004.
Phillip also knows the needs of working adults. He knows most employees are looking for lower health cost, increased productivity, and less employment sick time. Perfect Fitness offers all those things to its clients. While talking to Phillip, he mentioned his concern about women and staying healthy. He believes that women would engage in fitness training more if there was instructors instructing them on what is good and not for their bodies. Phillip’s passions were based on his belief that fitness and nutrition are good components to everyday life. Even though he studied social services in college, the things he experienced in life led him to personal training. Watching others turn their passion into a business helped develop a mindset for change. It helped him change his way of thinking.
I enjoyed my interview with Phillip. I’ve always been a huge fan of fitness and wellness. Just like many people, I too care about my appearance and my health. I look to those like Phillip to help reach my fitness goals. To find out more about Perfect Fit Fitness, click on link below.
QC Works is a great personal training and speed and agility company. They have been working with me on gaining my strength back and using different techniques that will help better form. Check them out at www.qcworks.com and on Facebook @ QC Works.
~ It’s been four months since I began my body transformation. I’ve notice a difference in my body as far as toning and weight gain. When I first began, I mentioned that my goal was to gain weight and muscle. I’ve always struggled with gaining weight. When I gain weight, I struggle with keeping it on. Thanks to my determination, I have made progress. MORE UPDATES COMING SOON.
Join myself and Direct Consultants, LLC at QC Works Back 2 School Bootcamp. It will be a day full day of fitness and health coaching for FREE. If you interested in learning about weight loss, weight training, speed and agility training in Charlotte, NC, join us on September 9th at First Ward Park. This event is free and open to all ages. Bring a friend and don’t miss out on the free goodies. For more information contact Charles Walker @ 980-939-9480, Desmond Cooper @ 904-655-7487, or Branden Dozier @ 785-554-3483. See YOU there.