Before & After Photo Gallery

 

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Happy Memorial Day Beautiful!

Lots of food

It feels great to have a this day off from work to remember the people who died while serving in the country’s armed forces.

But before I start singing America the beautiful lol! I wanted to help you get through today without breaking your fitness goals. That was one of my BIGGEST problems, (and secretly still is) using the holidays as a reason to over eat, setting myself back on my goals!

So what I’ve learned to do is…

plan ahead! This way i’m not isolating myself from my family and friends while also keeping my goals front and center because if I don’t reach my goals then who will?

So today, remember you are not like everybody else, you can’t eat and drink like them. If you plan to be social and go to a cookout….

1. Eat before you go- Chances are if you’ve had a salad with some protien you won’t pile on your plate because you’ve already eaten.

2. Choose the smallest plate there- use the salad plate as your main plate, if you know potato salad is your favorite cookout food, get a little bit AFTER you’ve filled your plate with veggies and if you’re having the burger or hot dog, do without the bun. You can still have fun without the bun hun lol!

3. I know times are hard, but don’t take food home- listen, I know you may not have had big mommas baked beans since Christmas but ask yourself do you really need to eat this cookout food for the next three days. Pass up on the offer of taking multiple plates home unless it’s something you can use towards your diet. Like grilled chicken or grilled veggies.

4. Pass up on alcohol.  Need I say why? Those calories will pack on you so quick your head will spin! I always gained an additional 5-10 pounds just drinking socially. It’s not work it at all!

Be strong my little warrior, also, don’t be afraid to say no when offered more food and who cares what other people think! You got goals and it’s up to you stick to them!

Take care,

BK

Thank you Uber Eats!

Not only did I get out of work early. But I also got some free food from Waba Grill using the Uber Eats app for the first time. To keep it under the $15.00 limit I made sure my food was like 8 bucks lol! I didn’t spend a dime. I’m a happy girl!

#Bodybuildingmotivation  #Physique #muscles #shredded #workout #gym #healthylifestyle #healthybody #gymlife #gains #gymflow #fitgirl #fitwomen #lovefitness #fitnesslover #goals #ambition #quotes  

How to Survive Memorial Day without gaining a pound

If you’re on a mission to shed pounds, getting through Memorial Day weekend can feel like navigating blindly through an obstacle course. Memorial Day also represents the start of both bikini and BBQ season, and YES, you can enjoy your cookout without overeating and packing on pounds.

First, let’s acknowledge that one of the biggest hurdles we face while trying to lose weight is the temptation to indulge during the holidays. Hey, it’s a holiday afterall and calories don’t count, right?

Unfortunately, the next morning you feel like you must reverse the damage quickly and turn to dangerous crash diets to lose weight fast. You can avoid dealing with the stress of counting calories and overeating by implementing these simple tips to your holiday weekend:

Reach for veggies first

Traditional BBQ menus are loaded with meats, starches and carbs and typically lack vegetables. Great options include vegetables that are rich in water like grape tomatoes, bell pepper, cauliflower, cucumber, broccoli and zucchini. If you know you’ll be going to a cookout that won’t have lighter options, bring your own salad or veggie kabobs to put on the grill.

Eat lean protein

Substitute hot dogs, fatty burgers and sausages for grilled chicken or turkey breast, salmon, shrimp or even a grilled Portobello mushroom. These clean and lean alternatives are an easy way to cut out unnecessary calories while still eating a satisfying and delicious meal.

Pass on the alcohol

Alcohol acts as an appetite stimulant, which is a recipe for disaster for anyone without ironclad willpower. If passing on alcohol takes away from the weekend fun, treat yourself to a shot of pure alcohol instead of a mixed drink, which is typically loaded with sugar and calories. Or choose a lighter drink like light beer or a wine spritzer.

Drink water

Drinking water not only keeps you hydrated, but also helps with keeping hunger levels to a minimum. Load up on water before you sit down to eat a meal so your stomach is full which helps prevent overeating. Alternate drinking alcohol with water. Drink 2 cups of water between each drink. Not only will it help prevent a hangover, but you’ll cut your liquid calorie intake in half.

Stay sane and realistic

If after Memorial Day Weekend you find a few extra pounds on the scale, it may be extra water weight your body is retaining from the sodium you’ve consumed. Cut your sodium intake in half for the rest of the week, and within a few days you’ll be right where you were before the festivities.

Orgianl article here: 

https://www.ginseng.life/blogs/ginseng-life/how-to-survive-memorial-day-without-gaining-a-pound

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.

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