BK’s Workout Video of the Week!

Hey Brick Slayers!!

Check out this song to jam to while you walk, run or get in an AMAZING workout. DJ E-Feezy – Got Me Crazy! I’ve never been a fan of K. Michelle but this song is a HIT!!

The beat keeps you pumped up and the vibe is so chill! Thank me later!! Enjoy. -BK

8 Benefits To Working Out In The Morning

Not a morning trainer? Too bad for you. Here are 8 reasons why those who work out in the a.m. have a big advantage.

8 Benefits To Working Out In The Morning

Awhile back, a study came out that said your testosterone levels were higher in the morning—as if you needed a study to tell you that. Afterward, I heard and read a lot of talk about how the morning was therefore the best time to work out.[1]

Yet it’s not that simple, because of this little thing called “life.” The fact of the matter is that for most of us, the time we choose to work out corresponds with the time we have available, which explains why most gyms are typically packed after the work hours.

But perhaps we can give you a compelling reason—in fact, eight great reasons—to wake up a little earlier to hit the gym rather than save it for later in your day. Withhold judgment about how you’re not a morning person until you fully absorb all the advantages of morning training.

1. It’s Easier To Follow High-Volume Training Systems

Trying to do a triset or a giant set is all but impossible in a packed gym. This guy over here wants to work in. That girl over there wants to steal your dumbbells. Others cast an evil eye your way for hogging so much equipment. They would have a point—if the gym was crowded.

But it’s not, because you were ready to rise and grind before everyone else. Yep, it’s much easier to complete these types of training programs when the facility is less crowded. That just happens to be in the morning.

2. Your Hormones Are Working To Your Advantage

As mentioned, in the early morning hours, crucial hormones (i.e., testosterone) that help build muscle mass are elevated in the body. By exercising in the morning, you’re taking advantage of these naturally circulating hormones as they’re peaking, rather than later in the day when they’re lower.

3. It Leaves Times For Other Priorities

I may make a living from the gym, but it’s still not my number one priority. Nothing is more important than family. Clearly there’s a trade-off between the amount of time you spend in the gym and the amount of time you can spend at home. Which is why slicing off a small segment, like you can in the morning, is usually better than in the evening, when you have to fight rush hour, navigate a crowded gym environment, get home to shower, and allot whatever’s left for your family. The math simply works better if you get your workout done in the morning.

4. You’ll Be More Focused When You Reach The Office Or School

A bout of exercise increases your focus on the next activity, because your body is aroused. What follows a morning workout? For most people, it’s the office or school. Hence, one of the advantages of working out in the morning is that you’re more alert during those later hours.

What follows a morning workout? For most people, it’s the office or school. Hence, one of the advantages of working out in the morning is that you’re more alert during those later hours.

If you have trouble with early morning energy, a cup of joe or a pre-workout like Grenade’s .50 Caliber will help you boost focus, energy, strength, and endurance—not just in the gym but for many hours afterward.

5. You’ll Be Less Likely To Skip Your Workout

It may take a cup of coffee to get your morning going, but once you’re up, there are few distractions on your way to the gym. But later in the day, any number of distractions can sabotage your workout: less motivation, fatigue, the gang is going out for some drinks, a sick child, an overdue report for work or school.

If you’ve already completed your workout, you can simply roll with whatever obstacles come up later in the evening without feeling bad that you missed another day. You’re far more likely to be consistent with your training if you get it done early in the day rather than waiting for later.

6. Your Metabolic Rate Will Receive A Quick Boost

Without a doubt, exercise can boost your metabolic rate. The degree depends on your current fitness level and the kind of activity you choose. All other things being equal, working out in the morning will help to boost your metabolism, allowing you to burn more calories for the rest of the day. This phenomenon is called excess post-exercise oxygen consumption, or EPOC.

To get the greatest post-workout metabolic kick, do cardio activities like high-intensity interval training or bodybuilding-type resistance training with multijoint exercises.

To get the greatest post-workout metabolic kick, do cardio activities like high-intensity interval training or bodybuilding-type resistance training with multijoint exercises. Adding in a thermogenic product such as Grenade Thermo Detonator will give your morning workout added metabolic and fat-burning power.

7. You Won’t Have As Many Distractions

Chances are pretty good that you train with a number of friends, which makes socializing pretty easy. Don’t get me wrong—there’s nothing wrong with that. But it’s easy for a short gabfest to turn a productive workout into one where you barely break a sweat. If you’re serious about getting results and not wasting your time, you’ll want to spend your gym time with minimal distractions.

You can bet that people who get up in the wee hours are more serious about their workouts. From my personal experience, the chances of someone distracting your workout is much less likely in the morning.

8. Your Mood Will Improve

You’re probably familiar with the notion that some workouts release endorphins, feel-good hormones that are increased following exercise of sufficient intensity and duration.[2] But you don’t have to do hours of cardio to feel good about yourself; heck, you’ve just completed your workout for the day.

Nothing feels better than having a good workout under your belt, especially if you’re prone to blowing them off at night.

Nothing feels better than having a good workout under your belt, especially if you’re prone to blowing them off at night. Which is why there’s no better way to get your day started. You can boost your mood and sense of accomplishment by just be setting your alarm clock for a little earlier.

Rise And Grind

If you don’t train regularly in the morning, you may find that, at first, your performance suffers during anaerobic exercise (like bodybuilding-type training) as compared to late-afternoon workouts. Nevertheless, you can make larger improvements in exercise performance if you make morning training regular; that is, you do it consistently.3 So if you’re new to morning training, be patient but consistent with your a.m. workouts.

Yes it’s tough to get up in the morning, let alone try to complete a good workout. Soon enough, however, with consistency you’ll see your performance skyrocket and you’ll have a slew of good reasons that justify setting that alarm just a little bit earlier. For those of us who are already there bright and early, the secret is out!

For those of you who’ve already discovered the benefits of getting your workout done first thing in the morning, please contribute your own success stories in the comments below.

Benefits of Meal Prep: Top 10 Reasons Why You Should Meal Prep

how to meal prep

Many of us aspire to live a healthy lifestyle, to feel fit and energized. But let’s face it, life can be busy! While setting goals to eat healthy may be easy, following through with those goals and staying consistent can be tricky.

When you’re busy navigating through your daily life, the thought of cooking all of your own meals at home can sometimes feel impossible. Not to mention warding off temptations at restaurants. And let’s face it- time is the number one “make or break” factor when it comes to deciding on a meal.

If you’re tired of ordering junk food out of impulse, spending too much money at restaurants, and not reaching your fitness goals, get ready to meet your new best friend: meal prep!

Short for meal preparation, ‘meal prep’ is the act of planning, preparing, and packaging your meals and snacks in advance, typically for the upcoming week, with the intention of clean eating and portion control. It is the key that helps many people reach their health and fitness goals. Keep in mind there is no ‘right’ or ‘wrong’ way to do meal prep, as it’s all about what works for you personally. The ultimate goal is to save time in the kitchen and to have access to healthy meals during the week. Some people find they like to prepare their breakfast, lunch, and dinner for the week, while others will only prep one meal for each day.

Set aside some time for initial planning and cooking, and you will be amazed at the many benefits meal prep has to offer.

1. You will save money

Eating healthy doesn’t have to be expensive if you plan in advance! Buy things in bulk, and don’t forget to take advantage of your freezer. By planning your meals in advance, you will know exactly what you need to buy, instead of going to the store a few times each week to pick up last minute ingredients. You will also be freed from buying pricey meals at lunchtime.

2. It will help you lose weight

Planning your meals in advance is key to weight loss as you know exactly what you are putting into your body, and how much. A weekly meal prep routine allows you to control how many calories you are inputting everyday, which is the perfect recipe for weight loss.

3. Grocery shopping will become easier

Once you know what meals you will be eating for the week, grocery shopping will feel like a breeze! Let wandering aimlessly around the aisles be a thing of the past. Show up  prepared with a list and divide it into categories such as fruits, vegetables, protein, frozen food, dairy, grains, and fats. It will also help you avoid the aisles you don’t need to be in, such as the candy aisle!

4. You will learn the art of portion control

The beauty of meal prep is that it teaches you balance. Packing your meals in containers refrains you from being able to reach for more. If you want to lose weight and consume the right amount of nutrients, portion control is vital. You can still treat yourself from time to time, but monitoring how much you eat is an important factor.

5. You won’t waste food

Have you ever had to throw away produce that went bad before you had a chance to eat it? It’s not a good feeling. When you meal prep, you utilize all of your ingredients for the week, and it is very unlikely that you will have any left over if you plan correctly!

6. You will save time

Although you do need to invest some time upfront to plan out your meals properly and to cook them, you will still end up saving time overall. Think about how much time we waste standing in front of the refrigerator, trying to figure out what to cook. Once your meals are prepared ahead of time, all you need to do is take them out of the fridge and heat them up!

7. It is an investment in your health

The best part about meal prep is that you get to choose ahead of time what you will be eating! People who do this are able to eat cleaner than those who don’t, with ease! You won’t be scrambling to find something to eat, and risk being exposed to unhealthy options, because your meal is already prepared, and it’s healthy! The benefits of eating a clean diet are endless. Good nutrition won’t contribute to just a smaller waistline, but it will also contribute to heart health and other factors!

8. You will gain more willpower

As you get into the swing of consistently eating healthy, you will gradually stop craving sugar and other fattening foods. Keeping a routine in place is key to healthy eating, and you will find it becomes easier to turn down the foods you know you shouldn’t be eating!

9. It will reduce stress

Stress can affect your immune system, cause digestive issues, and disrupt your sleeping patterns. Coming home from work and trying to come up with a plan for dinner can be stressful. Not with meal prep! You can say goodbye to the “what’s for dinner” stress and relax knowing that your meal just needs to be heated up!

10. It will bring variety to your meals

If you are able to put thought into your meals ahead of time, it will become easy to choose from several different food categories (protein, fat, grains, vegetables, etc) in order to get the variety you need to fuel your body. Feel free to mix it up every week! You won’t be limited to the basic foods you make out of habit as meal prep encourages you to get more creative by looking up new recipes.


Remember, there is no right or wrong way to achieve a meal prep routine. Everyone has their own way of doing it and through trial and error you will begin to realize what works best for you, and what doesn’t!

What Are Five Steps To Help You Fight For What You Want To Be Tomorrow?

Keep this in mind whenever you think about what you are now and what you are aspiring to be in the future.

Being yourself is something that only you can do and be on a daily basis. Despite the fact that there is at least one person who wants to be you and have at least a portion on what you have, there is nobody like you in the world. Whether you can see that now or not depends on how you see your life at this point.

Today’s inspiration is about learning to appreciate what you are and how to keep on fighting for what you want to be. There will be times where it is not easy to do either one or both, but if you apply the tools that will be given in this post, you will be able to overcome such moments and keep the fight going for yourself.

WHY ARE YOU NOT THANKFUL FOR WHAT YOU ARE NOW?

The answers to this question will vary depending on the circumstances. Here are three facts for you to consider:

  1. What you are in your life is a result of the decisions that you, your parents, and other people whom have received permission to do so over time have made from birth until today.
  2. If you are constantly finding faults with what you are, you can never find the positives to be appreciative about.
  3. There is at least one person in the world who is thankful for what you are and/or who wants to be what you are right now.

It may not be at times to appreciate what you are to yourself or someone else, but know that there no price tag you can place on what you mean not only to yourself, but to at least one other person in the world.

WHY SHOULD YOU BE THANKFUL FOR WHAT YOU ARE NOW?

As I have mentioned in the last question, there is no price tag you can place on your value to yourself and at least one other person. You may or may not have a variety of reasons to be thankful for what you are right now, but I want to share with you why I know you should be thankful for what you are now:

  1. Because you are always one bad decision from not being what you are right now, yet you continue to make enough good decisions to be where you are right now.
  2. Nobody else could have gone through the ups and downs that you have and still be standing like you are today. In my eyes, your life story is a true inspiration!
  3. Being that you are not one of the 151,600 people who die each day, you are given the chance each day to keep on living and striving to be what you want to be.

For whatever reasons you may come up with, you can see that there is at least some reason to be thankful for what you are now.

WHAT ARE FIVE STEPS TO HELP YOU FIGHT FOR WHAT YOU WANT TO BE TOMORROW?

Right now, you have the opportunity to keep the fight going and be the person you want to be tomorrow. Here are five steps that will help you accomplish this goal:

  1. Execute your plans and reach your goals to the best of your ability.Starting with today, execute your plan exactly the way you developed it and accomplish as many goals as you can do today.
  2. Accept the person that you are right now as your foundation.Look at the person that you are now and thank everything that comes with being you.
  3. Develop plans and goals that will put you closer to the person that you want to be tomorrow.Come up with plans that are realistic for you to execute and goals that are reachable for you.
  4. Reflect on your accomplishments for today.When the day is done, look back on what you have done and be thankful for everything that you have accomplished.
  5. Do it again tomorrow.Start all over again tomorrow with steps 1 through 4 and continue the process each day until you become the person that you want to be.

If you can follow these five steps, you will always be in the fight to ultimately be what you want to be.

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