There is No Such Thing as 'Too Fat' for Fitness
Whoever said that you're too heavy for working out clearly never embraced the holistic approach of calisthenics. The beauty of calisthenics is in its adaptable nature, open to everyone, irrespective of body shape or size. You are never 'too fat' to start your journey with calisthenics. So set your inhibitions aside, and let's gear up to prove the skeptics wrong!
Setting the Right Mindset
Before diving into this physical journey, let's talk about the psychological aspect. A positive mindset is key to consistency and success in any fitness regime. Releasing self-doubt and nourishing self-belief is just as crucial as the exercises. Your weight doesn't define your worth or potential - remember, every body is a calisthenics body! Check out my post about what effort actually looks like to regain your motivation and kickstart this journey with the right mindset!
Calisthenics: An Adaptable Ally
Some people wrongly assume that...
Today, we're shifting gears and focusing on a topic that plays a vital role in achieving your fitness goals: food.
In this post, we'll explore how to replace 15 unhealthy food choices with better alternatives that are both nutritious and delicious.
As they say, abs are made in the kitchen, and this information will help you make smarter choices to support your workout progress.
Now, let's dive into the details of :
Today, I want to address some major lies that are circulating the internet when it comes to fitness. It's crucial not to fall for the hype and instead, make informed decisions based on accurate information. Let's dive into it.
Firstly, let's talk about the 22-day abs challenge. Or whatever "4 week abs program" you saw on Instagram. If you believe that you can achieve a shredded six-pack in just 22 days, or 4 weeks, it's important to understand that it's simply impossible. While the person promoting it may be knowledgeable and experienced, claiming such results in a short timeframe is misleading. Achieving visible abs depends more on reducing body fat than doing specific core exercises. Building a fast metabolism, eating right, and consistently working out are key. Remember, those impressive results took years of dedicated effort, so be realistic and avoid falling for unrealistic time frames.
The second issue I want to address is the...
I'll show you what a typical day of eating can look like to support your health and well-being.
We'll focus on natural, accessible foods, without relying on supplements. By incorporating these recipes into your regular diet, you'll see significant improvements.
Now, let's dive into what a day of eating could look like.
Breakfast is a crucial part of the day, as it fuels your workouts and sets the tone for the day ahead. Depending on your workout schedule, there are different options to consider. If you exercise early in the morning, it's important not to consume too much before the workout. Start with a glass of water to kickstart digestion, wait for about five minutes, and then choose one of the following options:
I was watching the Lakers in the NBA play-offs and saw a ridiculous ad for Muscle Milk during the game.
All energy drinks, protein shakes and other pre-post workouts beverages and pills belong to the garbage.
These are basically bad tasting sodas (Gatorades, Monster drinks, Vitamin waters etc...), with bad side effects for an exorbitant cost.
Alkaline water is also a scam, but sells at premium price.
You don’t need alkaline water.
You should avoid all fitness drinks without exception.
You could Instead focus on your holistic diet, adaptogens (ashwagandha, turmeric), stick to coconut water (not from concentrate), and basic filtered water of course!
Add a bit of lemon and/or coconut sugar to your water if needed, for a tough calisthenics...
I think you can imagine the amount of things that can go wrong there.
But, there are also very simple things we can do to stay healthy and feel energetic, even in Vegas!
Today I will share my personal trip, schedule and tips, so you can use it whenever you have to go somewhere for work.
Day 1 - From LA to Las Vegas.
The night before: 5 min nightly stretching routine (hips, shoulders, quads/hamstrings, back, wrists)
Wether your goal is losing fat or building muscle, learning and understanding what you eat is the simplest, easiest and best way to get long term results.
The overall goal is to be in a calorie deficit for fat loss or calorie surplus to build muscle. You can also be in a calorie maintenance to maintain your current stats.
Here is an easy method to estimate your daily calorie intake and see where you are compared to what you actually spend in a day.
1. Know how to differentiate macros and calories
There are 3 types of macro nutrients: proteins, carbohydrates and fats.
Some macros contain a different amount of calories:
Here is an ideal average split that you can use for your meal reference:
You probably heard it before and definitely heard it from me: what and when we eat are the most important factors to stay lean all year round.
No matter how hard your workout, nutrition is the X factor to long term progress.
The first thing I do is drink a large glass of water at room temperature. This kicks starts your digestive system and prepares you for the upcoming breakfast.
I then let 20-30 minutes pass before I actually eat breakfast.
This give you plenty of time to cook your morning meal.
I love a good omelette with veggies to start the day. It’s a great way to get your protein and fibers in at the same time.
I’ll mix 3-5 whole eggs (depending on how intense my workout day will be) in a bowl, that I set aside while cooking the veggies.
For those, I’ll heat up some olive oil, turmeric, garlic powder, in a pan then add some zucchinis, sliced mushrooms, salt, pepper, then...
The good news is that it's fairly simple.
In this video I am going to show you how to replace common bad foods with healthier alternatives.