McLean Life Balance


Fitness Zone - Real Talk (Organic Protein)

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Fitness Zone - Real Talk (Organic Protein)

As we all age, we tend to eat cleaner, healthier and smaller portions.
One cleaner and healthier way is by adding organic protein into my morning shake. A Protein shake will go to my muscles and tissues faster than solid foods.

I mix this plant based powder protein with Greek nonfat yogurt and fresh blueberries.

Without an adequate amount of protein our muscles wouldn't heal up as quickly and could therefore lead to over training your muscle which could lead to injury.

Fitness Zone - Real Talk (Exercise & Fibromyalgia)

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Fitness Zone - Real Talk (Exercise & Fibromyalgia)

Exercise benefits all of the symptoms of fibromyalgia, including pain, fatigue, and sleep problems.” Exercise can help maintain bone mass, improve balance, reduce stress, and increase strength. Getting regular exercise can also help control your weight, which is important to reducing the pain of fibromyalgia.

Many people find fibromyalgia help through natural treatments — about 90 percent of those with fibromyalgia have tried some form of them. Always consult your doctor.

Fitness Zone - Real Talk (Know When to Rest)

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Fitness Zone - Real Talk (Know When to Rest)

Resting your body is essential to your muscular growth, your body is also working at rest to repair damaged tissue and cells. So it is important that you get more than 8 hours of sleep each night. How? Prepare for tomorrow, today. Plan accordingly. 

After every 2 or 3 days of hard exercise, take a rest day to recoup.  I find taking two naps a day gives my body a great surge of energy, especially before a workout. 

Fitness Zone - Real Talk (What to do & not do for a quality workout)

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Fitness Zone - Real Talk (What to do & not do for a quality workout)

Working out by yourself can be challenging, especially if you are not focused and do not have a workout partner.  Here is what not to do and what you should be doing.

Try not to spend time in deep thought or looking spacey. (Mmm good time to think). No I don’t think so. Too many people get hurt by not focusing.              

Texting friends about what you’re doing, (Great he is board).                                                             

Waiting for someone to look at you work out (hey here I am check this out). Get real. 

Getting bogged down by chatter boxes. (You know the group that stands around and talk the whole time. They also migrate from area to area). Yikes HELP! You can talk after the workout. 

The idea is to get in a quality workout by focusing on each repetition, rest period and isolating the muscle being worked for good tension.

Fitness Zone - Real Talk (Morning Motivation)

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Fitness Zone - Real Talk (Morning Motivation)

Getting up at 3 A.M. is not for everyone. For the things you desire or want, you will make it happen. There is no sacrifice involved, when it comes to your health & fitness. Do not make giving yourself an excuse an option.

My father is 91 years of age. He is up at 3.30 a.m. every morning and walks.

My health & fitness is my motivation.

Fitness Zone - Real Talk (Cardio Routine REP30)

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Fitness Zone - Real Talk (Cardio Routine REP30)

The (REP30) cardio routine is fantastic for those wanting to cut fat, lean up and build a high endurance level. As I took my 3.30am client through the routine. I always enforce proper form and an ideal technique. Practice good air rotation to maximize your exercise, while you aqueeze the muscles on each rep. Keep in mind these movements are slow, constant and no rest between stations.

Elliptical Machine - 2 minutes on. Next find the 1st open upper body machine 30 reps slow.

Elliptical Machine - 2 minutes on. Find a differ machine 30 reps slow.

Elliptical Machine - 2 minutes on. Find a differ machine 30 reps slow.

Treadmill - 1 minute speed walk (at the point before you start jogging). Abs 30 reps slow.

Treadmill - 1 minute speed walk (your speed has increased by .2 - example: 4.7 to 4.9). Find a differ machine 30 reps slow.

Treadmill - 1 minute speed walk (your speed has increased). Abs 30 reps slow.

Treadmill - 1 minute sprint (you should be struggling to finish the sprint). Find any machine 30 reps slow.

Treadmill - 1 minute sprint (increase the speed by .2 - example: 11.2 to 11.4). Find any machine 30 reps slow.

Treadmill - 1 minute sprint (increase the speed by.2). Abs 30 reps slow.

Treadmill - 1 minute sprint (increase your speed by.2). Find any machine 30 reps slow.



Fitness Zone- Real Talk (How to do push ups, without injury)

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Fitness Zone-  Real Talk (How to do push ups, without injury)

Every couple of months there are some kind of fitness challenge. Squat challenge, push up challenge, sit up challenge, sprint challenge, plank challenge & pizza challenge. Stop wishing on the pizza challenge. Just a joke :)

It is great that so many of you do these challenges to better your health and fitness lifestyle.
But you could be hurting, injuring or aggravating yourself during the process. Do you know how to do a push up? Or want to learn how to do a push up.
Watch my latest video at the link below.

Fitness Zone - Real Talk (Support & Encouragement)

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Fitness Zone - Real Talk (Support & Encouragement)

It has been a very exciting weekend! One of my clients ran their 1st ever 15k at the Hot Chocolate 15k/5k in Dallas. I am so happy to be a part her accomplishment. 

When I first met her she could barely run the length of a football field without stopping. She dressed and looked the part athletically, but the body did not react in an athletic stature.  With good training on form, technique and mental toughness she took herself to the next level.

With motivation, encouragement and with a constant support system, will help them meet their goals and achieve their greatest potential!

Fitness Zone - Real Talk (Pre-Workouts are for BEAST)

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Fitness Zone - Real Talk (Pre-Workouts are for BEAST)

Pre-workout is not for an average person wanting something to do the workout for them.

What is a pre-workout? It is a pre training supplement that allows stimulus of NO(Nitric Oxide) so one can train harder and faster. L-Argine and L-Citruline are two vital amino acids that triggers Nitric Oxide production which in turn builds strong muscles and trims down fatty acids.

Pre-workout is not for first timers in the gym.                                                                                                          It is not for you if your ideal work out consist of counting to 10 reps & stop.

Most pre-workout contain caffeine. It is not there to do the work out for you.

It is for you in BEAST MODE full time during training. A superhuman state of being in which animal instinct takes over mind and body withstanding discomfort, pain & emotions. You are in constant pursuit of the next level of fitness or athleticism.

Now let's be real. Some pre-workouts can harm as much as they can help youas in this publication by Austin McEvoy of THE DAILY WILDCAT.

A popular pre-workout supplement called Craze is being pulled from the shelves by retailers this month because of reports that it contains an ingredient similar to methamphetamine.
This is not the first time a pre-workout supplement has made headlines for containing a dangerous ingredient. In 2012, the Food and Drug Administration issued warnings to 11 companies requesting that they eliminated products containing another harmful stimulant known as dimethylamylamine, or DMAA, according to the FDA report. (Full story) -

It is very important to know what you feed your body and the possibilities of any negative reactions.

If you want great health, fitness and a tuned body, then you have to put in the work..

Life Fitness Coach Desmond

Fitness Zone - Real Talk (You Don't Need Steroids)

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Fitness Zone - Real Talk (You Don't Need Steroids)

After an early morning workout, I was in the locker room mixing my post workout which consists of cell mass, glutamine, kreaklyn, bcaa, whey isolate protein & tang. A man walked in, looked over at me while I’m mixing my post workout and stated “This is where the magic happens”. Magic??? Magic my a$$.

I can't blame him for thinking like that. The fact is many individuals are consumed by their own ignorance to assume the way I look is because of illegal substance, HGH or steroids.

The media is full of stories of pro athletes using illegal substance to get the edge.

There was a time I was doing high box squats with 14 x 45 lb. plates. I walked to the water fountain and a guy starts talking about Barry Bonds and balco. I have been laughing ever since. My fitness regimen is paying off for him to think I look so fit I must be using.

Not everyone that pushes themselves to next level are using. Achieving fitness levels that you can't fathom does not mean everyone else is using illegal substances.

The lack of knowledge about your own body will hurt you and make you ignorant with assumptions.

I have seen and heard what steroids can do to a person mentally and physically and I do not wish to be in that predicament. If you know your body and truly understand how your body functions just as much as you know how your car operates, then you can build a highly competitive fitness body.

I have had great coaching, training partners and spotters. I watch and listen to everyone in the fitness industry regardless of their age and fitness level. I can't take what someone says at face value. I research, research and then more research.

You want to get to top, know your body and then push your limit.

Fitness Zone - Real Talk (The Scale)

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Fitness Zone - Real Talk (The Scale)

The scale can be one scary monster that spits out numbers for many and just a tool used for guidance by others. They are just numbers.

I periodically use an in-body machine to check my body fat and water content to quantify my desired goals for competition or leisure. Women can spend much of their lives quietly trying to make adjustments to their bodies and likely for the wrong reasons. Getting on the scale every day, while you work out half hazard, binge eats and you hope the numbers go in the opposite direction magically, is unrealistic.

Love yourself and your family, not the scale. Love yourself enough to make the changes you want for your health, family & life. Excessive body fat is well known causes of heart disease, diabetes, high blood pressure and others. Your body requires body fat to function. While high body fat is unhealthy, excessive low body fat is unhealthy as well. A good nutrition plan should help increase the muscle mass and decrease the body fat. However it may not change your weight, because muscle is heavier than fat. If your body fat is high, you will likely see a decrease in your weight as you lose body fat and gain muscle mass.

Hey, you don’t want to just look good in the mirror. Strive to be healthy and be fit.

Fitness Coach Desmond                                                                                                                                                                                                                                                        Trustee by people serious about their fitness.

Fitness Zone - Real Talk (It’s tough to eat healthy on the road. Oh really!)

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Fitness Zone - Real Talk (It’s tough to eat healthy on the road.  Oh really!)

It may be easy for some to change their nutritional life style. Others have "obstacles" such as busy travel schedule which could hinder them from eating a decent nutritious meal.

2.1 billion is the number of trips that Americans took for business and leisure purposes last year. Andrew Rundle and Catherine Richards of Columbia University’s Mailman School of Public Health have found that business travelers who spend the most time on the road tend to have higher rates of obesity and poorer self-rated health than those who travel less frequently.                                                                                                        

My suggestion is to make better choices of your meals while you are traveling. I randomly popped into a few restaurants while roaming Arizona.                                                                                                                        Thursday - "The Good Egg" omelet with chicken, artichoke & sautéed tomatoes and upside down pineapple whole wheat pancakes                                                                                                                                              Thursday - "Sound Bites Grill" fish tacos and chicken lettuce wraps.                                                                    Friday - "Cowboy Club Grille & Spirits" prime Rib with cheese & broccoli Saturday - "Wildflower Bread Company" corned beef brisket scramble, rye toast, yogurt and mint tea. Enjoy the travel and the food! Just keep in mind that eating nutritious meals does not have to be spared while traveling.

Fitness Zone - Real Talk (Is this really Healthy)

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Fitness Zone - Real Talk (Is this really Healthy)
In a rush to my next location, I seeked out a potential restaurant for a healthy meal....

Internet search showed Dennys has a healthy section called "fit fare". Okay let's check it out!!!!

My 1st choice seemed yummy (egg white omelette with spinach, mushrooms, freshly made pico de gallo and shredded cheddar cheese. Served with two slices of turkey bacon and seasonal fruit) Mmmm 350 calories ?, but 850 mg sodium, 50 mg cholesterol .....likes too much.

Next  (a grilled seasoned chicken breast with fresh avocado, pico de gallo, lettuce and sour cream on a whole wheat bun. Served with Fit Fare® fresh veggies) Mmmm this sounds great....490 calories, but, but, but hold up 2530 mg sodium, 105 mg cholesterol. Why is the sodium so high? Where did it come from? 

If you have high blood pressure - the maximum is 1500 mg of sodium daily. For regular blood pressure 2500 mg sodium is recommended daily. 

Be careful when eating out. You need to understand what each restaurant considers a healthy meal.

Fitness Zone - Real Talk (Weekend Binge Eating or Nutritional Standards?)

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Fitness Zone - Real Talk (Weekend Binge Eating or Nutritional Standards?)

The question is:

How do I eat nutritional meals on the weekends with all my festive activities?

I receive invitations to birthday events, girl scout functions & dinner get together from friends who love to cook. The food looks great but typically are loaded with calories, sodium and fat.

Hmmm this is a common theme. You want to please your friends or family members by eating what they cook. As not to seem rude.

I was invited to a friend's birthday dinner, at an Italian restaurant. Not to worry.... 1st I looked up the restaurant's menu online. This restaurant had a regular menu and low calorie items.

Also the chef was available to accommodate any special request such as no additional sodium, gmo and certain oils etc.

Let's say you have a food allergy or a disease like Celiac. Present a chef card to your waiter/waitress to help convey your needs to the chef and kitchen staff.

When I am invited to a house party or dinner function. I will bring my own plate or enough for everyone. Your true friends should respect your health choices.

If that is too obvious, then cringe and snack lightly :)

Fitness Zone - Real Talk (Eating Healthy & Longevity)

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Fitness Zone - Real Talk (Eating Healthy & Longevity)

Wow it,s lunch time! Today I am going to the International Buddhist Progress Society cafeteria. The menu is vegan and I was told it's all you can eat. Oh's on :) 

No I am not a vegetarian. This is about my health & longevity.
There are so many misconceptions about eating healthy. 
Eating healthy is a life style change. Don't knock it before you try it.

There are certain areas in the world where people are the healthiest and live past 100 years old.
Southern province of Okinawa Japan, Loma Linda area California, Italian island of Sardinia, New Scotia in Canada & Nicoya Peninsula in Guanacaste, Costa Rica.
They exercise regularly (not the gym) and eat lots of fruits & vegetables. They eat fish about three times a week & drink plenty of water. They also live in a healthy social circle and in some cases no urgency.

Fitness Zone - Real Talk (Parents and young adults on Muscle Gain / Fat Loss:)

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Fitness Zone - Real Talk (Parents and young adults on Muscle Gain / Fat Loss:)

Parents and young adults on Muscle Gain / Fat Loss:

Two of the most popular questions from parents are: 1: How can I get my child to lose weight? 2: How does my teenager gain muscle and what supplements can they take?

Let’s keep it simple. Kids at a very young age love to imitate their parents. They will eat what you feed them or allow them to eat. Many times they want to follow your foot print. So implant nutrition at a very young age and allow the young ones to be involved in the process. This way you avoid question number 1.

Weight loss starts with the body being active. I did not say workout, not yet. I am saying being active or moving. This will start the process of muscles and the mind moving towards a healthier state. A young adults mind has to be willing to pursue the change. Then we can begin with a fun healthy nutritional and moderate fitness routine.

One in three American children is overweight or obese. One of the many challenges many parents will face with young adult is depression and poor self esteem issues. Watching them steadily grow sideways can be detrimental

Proper nutrition is going play a key role in weight loss; you want to lose fat not muscle. A good balance meal every 3-4 hours will keep your blood sugar levels from spiking. Also refrain from sugar, added salts and unnatural products as much as possible. Your body will need plenty of sleep, at least 9 hours. Whenever you exercise or carry extra, extra weight your body is working very hard and need time to heal and repair itself.

In order for young adults to gain muscle mass, especially males, they just need to eat and workout with heavier weights for a couple of weeks to a couple of months to increase their muscle mass. They do not need creatine or pre workout as in older adults that are losing their hormones. Creatine is already produced by the body and a young adult’s body should be on hormone overdrive. (creatine, estrogen and testosterone definitions at the bottom)

You can pick up a bottle or bag of weight gain at your local nutrition store. Weight gains are typically filled with protein, vitamins, bcaa and lots of calories. Drink plenty of water and have a trainer with the young adult for a couple of weeks, so they can learn and understand what to do for safety.

Definitions Provided by: Wikipedia

Creatineis naturally produced in the human body from amino acids primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle.

Estrogens are a group of compounds named for their importance in both menstrual and estrous reproductive cycles. They are the primary female sex hormones. Natural estrogens are steroid hormones, while some synthetic ones are non-steroidal.

Testosterone is a steroid hormone from the androgen group and is found in mammals, reptiles,[1] birds,[2] and other vertebrates. In mammals, testosterone is secreted primarily in the testicles of males and the ovaries of females, although small amounts are also secreted by the adrenal glands. It is the principal male sex hormone and an anabolic steroid.

Fitness Zone – Real Talk (Good Nutrition)

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Fitness Zone – Real Talk (Good Nutrition)

Hello everyone – make this day the best ever. Then do the same tomorrow.

Good Nutrition: Can you extend your life span with good nutrition? Not looking for perfect, just good. Your nutrition does not have to be treated like a job. It can be virtually simple.

One of my mottos; “people make things more difficult, than what it is". Here are my rules for keeping it healthy and fun.

1) Small Healthy Plate: Approach your changes gradually and with commitment. Instead of being overly concerned with counting calories or measuring portion sizes, think of your nutrition in terms of color, variety, and freshness. Please do not keep filling up those large plates you purchased for display, which is too much food for one meal.

2) How Do You Eat? Healthy eating is about more than the food on your plate or how great your food smells—it is also about how you think about food. It is important to think about food as nourishment rather than just something to gulp down. Wow that sounds like me a long time ago, one large pineapple and hamburger pizza and down it went in less than 4 minutes. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Chew your food slowly. For soft foods, chewing it 5-10 times is adequate enough while harder foods should be chewed for 10-30 times until it forms into a mushy texture. I tend chew at least 40 times per bite. Please do not chew like a horse .We tend to rush through our meals, forgetting to actually taste the flavors and feel the textures of our food.

3) Fruits & Vegetables: This is your foundation of a healthy you. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Try to eat a rainbow of fruits and vegetables every day and with every meal. In my book “Who Says You Can’t have It All” I talk about experiencing different fruits & vegetables from different cultures. Try bright and dark green vegetables such as kale, mustard greens, broccoli, bok choy, Asian pears, jack fruit and Chinese cabbage. All are packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C.

4) Carbohydrates & Grains: Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers and diabetes. Good carbohydrates - include whole grains, beans, fruits, and vegetables. Healthy carbohydrates are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable. Bad carbohydrates - are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbohydrates digest quickly and cause spikes in blood sugar levels. Try different grains - wheat, brown rice, millet, quinoa, and barley. Beware of the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain and full of sugar.

5) Yummy Proteins: Protein gives you the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our nutrition can slow growth, reduce muscle mass, lower immunity, growing and changing daily. Here are some different protein sources—such as beans, nuts, seeds, peas, tofu, and soy. Black beans, navy beans, garbanzos, and lentils are good options. Avoid salted or sugary nuts and refried beans.

6) Sugar & Salt: Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in  foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Most of us consume too much salt in our daily nutrition, which can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

Fitness Zone - Real Talk (Stress Just Work It Out)

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Fitness Zone - Real Talk (Stress Just Work It Out)

Stress Just work It Out

Good afternoon to everyone. Yes positive thinking and a positive outlook is very healthy. Here are some articles I came across that can assist you along your path when dealing with stress or stress factors.

Reduce, Prevent, and Cope with Stress

It may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems.

Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

* Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?

* Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).

* Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.


Exercise - Whether it’s yoga, spinning, Rapid Body Fire or running, exercise works much in the same way as meditation because it gives you the time to be alone with your thoughts (or an opportunity to let them go). However, exercise also has the added benefit of releasing endorphins into the brain, which improves your mood. It also prevents obesity and other health problems, giving you less to be stressed about.

Organize Your Life - Organization offers a sense of control and peace of mind, and there’s a number of ways you can improve in this regard. If you’re the kind of person who’s always running around, it can help to make lists so that you remember everything. If you’re the kind of person who feels edgy in their own house, tidy up. Studies have shown the mere sight of clutter can put us on edge.

Healthy Nutrition - It’s actually been proven that junk food can make us depressed (not to mention fat) so clean up your diet. Healthy foods like whole grains and protein can improve your mood and give you long-lasting energy to tackle everything that comes your way during the day. Foods that are especially effective for stress-busting include blueberries, salmon and almonds, according to scientists.

Also, put down that extra cup of coffee. While studies have shown that some coffee during the day can offer health benefits, too much caffeine & sweets will make you jittery and anxious, and eventually lead to a crash.

B Vitamins - B vitamins are known to promote proper functioning of the brain and nervous system, as well as help induce relaxation and fight fatigue. In fact, indicators of B deficiency include irritability, depression and apathy, so to stave off those symptoms, increase your intake of foods rich in B vitamins. B vitamins are typically found in the germ and bran of cereal grains, as well as beans, peas, nuts, liver, eggs and dairy products.

Proper Rest - Sleep is the most important natural stress reducer of them all. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day. Promote better sleep by establishing bedtime rituals that signal to your brain that it’s time to fall asleep, avoid exercise in the three hours before sleep or take a warm bath. Certain foods can also promote sleep, such as carbohydrates, bananas, peanuts, figs, dairy and - of course, a certain holiday favorite - turkey. These foods all contain tryptophans, a precursor for creating melatonin. However, avoid having a large meal close to bedtime, because it may result in indigestion, reflux or heartburn.

Fitness Zone - Real Talk (Precautions When Exercising)

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Fitness Zone - Real Talk (Precautions When Exercising)

Precautions When Exercising

Hello again, well it is that time of the year again. The annual New Year resolution fit fest is in full stride, LOL. This migration period will typically end the beginning of March.

 This is great business for fitness clubs and gyms. Many people will sign up and within 2 months, drop out of sight. They will continue to pay their monthly membership fees, while being a ghost at the fitness facility.

One of the many reasons people quit so early into their fitness phase, is because they have no clue what they are doing, they do not see instant results, they are still eating the same foods, they introduce a diet called excuses and many confuse muscle soreness for pain.

Whether you have not exercised in a while or are just starting, your muscles will have some soreness from being pushed. Your muscles will need stretching, rest, protein, proper nutrition, water and the mind set to start slow. Do not worry about what everyone else is doing. Do not mimic what another person is doing. Besides, you have no clue why they are doing the exercise they are doing.

Don’t know what exercises to do or how to use the machines?  Hire a trainer for one to 2 months, so you do not injure yourself. Learn how to effectively get the best out of your exercises with a fitness trainer. (in person and online training available)

Before you exercise? First get the go-ahead from your doctor, and then make sure you take some precautions before you get going.

The Harvard Medical School suggests:

  1. Warm up before and cool down after exercise for five to 10 minutes. Begin exercise slowly, and gradually increase duration and intensity.
  2. Pushing yourself too hard or performing repetitive activities can increase your risk of injury.
  3. Pay attention to your body and stop when you're sick or in pain. If you take a break from exercise, ease back into it again.
  4. Drink plenty of water or fluid replacement drinks. Wear appropriate athletic gear and protective equipment.
  5. Take it easy when exercising in extreme weather.

“Use your mind to control the muscles”

“Don’t let your body quit before your mind does”

Fitness Zone - Real Talk (Workout Back & Rear Dealts & Nutrition)

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Fitness Zone - Real Talk (Workout Back & Rear Dealts & Nutrition)

Good evening I know you are having a great day.

Workout- Todays workout burned over 1800 calories

T-Bar Pull down - 5 sets 10-12

Seated Hammer Strength low pulls - 4 sets 10-12

Bent over rows (using the incline bench) - 4 sets 10-12

T-Bar pull downs (lying on the incline bench)

Rear Dealt (standing cable machine using the rope) - 4 sets 10-12

Rear Dealt (double cable pull) - 4 sets 15-18

Reverse T-Bar close grip pull downs (laying my back) 3- sets 12-15


The key to any fit body is proper nutrition and great form during your exercise routine. When I say fit body, this is looking at your self without cloths. 

This is just an example for you of what I eat. I give my body what it needs, not just great tasting foods only. "To get to the next level of your health & fitness, you must be discipline". Some people will forever talk about what they want and some will make decision about there nutrition that will change your sculpture.

4 oz Greek Yogurt & Tea spoon of peanut butter

5 oz of flounder, 5 eggs, 3 pedicels of plantains

1 cup of oatmeal and cinnamon


Fitness Zone – Real Talk (Cough & Sneeze)

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Fitness Zone – Real Talk (Cough & Sneeze)

Hello to all you lovely people :)

Good health is not only about nutrition, fitness and your mental prospective.  It is also about your cleanliness. You are on the treadmill at your fitness facility, working on your health.  The person next to you seems to have a good rhythm going.  Oh here we go, they sneeze. You look towards them, they avoid the look and they sneeze again. Oh they thought you missed Christmas and wanted to give you a personalized unwrapped gift, Cold or Flu?  How thoughtful.   

If my immune system is weak enough I may get both.  Great how do you thank them? Passing your sickness like it is free donuts at the office is no joke. For individuals that already have health issues, such as limited or weak immune system catching a cold or flu can cause major complications that at times can lead to death? This is not intentional by most people. You can take some of the following measures as documented by the Centers for Disease, Control & Prevention (CDC)

1. Avoid close contact. When you are sick, keep your distance from others to protect them from getting sick too.

2. Stay home when you are sick. If possible, stay home from work, school, and errands when you are sick. You will help prevent others from catching your illness.

3. Cover your mouth and nose. Cover your mouth and nose with a tissue when coug

Fitness Zone - Real Talk (Workout Shoulders & Nutrition)

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Fitness Zone - Real Talk (Workout Shoulders & Nutrition)

If you are not willing to risk the unusual. Then you can you settle for the ordinary. ( I don't do ordinary)


Shoulders Rear delts peck deck machine 4 sets of 12

Dumbell hammer front raises 4 sets of 12

Dumbell side side lateral raises 3 sets of 12

T-Bar Cable reverse raises 4 sets of 20 slow reps


14 oz Vanilla Greek yougurt Vitamin C Liquid Fish Oil

3 Egg Whites, 2 Eggs, 1 wheat english muffin 

6 ounces ground beef 6 oz. Chicken, 1/2 small avocado 

1 salad 5 oz ground beef, salad

4 oz Chicken breast, greek salad & 1/2 Avocado

4 oz. Chicken 1 Sweet Potato

45 gms whey protein shake

4 oz Chicken & Savoy Cabbage

Fitness Zone - Real Talk (Workout Legs & Nutrition )

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Fitness Zone - Real Talk (Workout Legs & Nutrition )


Warm up Leg extension 3 sets 15-20 reps

Squats 4 sets of 8-12

Leg Press 4 sets of 8-12

Machine Squats 4 sets of 8

Single Leg extension 4 sets of 20 slow reps In between each set do a set of Abs

Nutrition is key to your success. Discipline, Discipline, Discipline is your key.

16 ounce veggie (beets, carrot, kale, strawberries, pineapple)

5.5 Eggs, 1 cup of Oats & 1 tbsp. of Peanut Butter & 8 ounces Salmon

1 large Apple

9oz. Chicken 1 Sweet Potato & salad

8 oz vanilla greek yogurt & 2 spoons of peanut butter

Whey protein shake

7oz. Chicken & 4 eggs

Fitness Zone - Real Talk (Workout Back & Bi's & Nutrition)

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Fitness Zone - Real Talk (Workout Back & Bi's & Nutrition)

Your nutrition and workout goes hand in hand. If you have a very good workout, then you should also have a very good meal


Peck Deck 4 sets of 12

Flat Bench dumbbell press 4 sets of 12

Flat bench over head pull over’s 4 sets of 12

Smith machine Incline Press 4 sets of 12

Standing Barbell Curl 3 sets of 12

Isolated seated one hand curl 3 sets of 12

Hammer Curls singles 3 sets of 12  

Nutrition – Your nutrition should not be a struggle for what you like  verses what you need. Females can do a 1/3 and males and do ½ of the nutrition below. Water intake 258 ounces (two a day workout body deserves water)

12 ounces Vanilla Greek yogurt 1 cup of  tea 

2 eggs & 3 egg whites, 7 ounces grilled chicken, 1 wheat English muffin

1 medium sweet potato, 5 ounces of chicken, tossed salad in honey mustard

Hand full of mixed nuts (Almonds, walnuts, Cashews, brazil nuts)

1 medium sweet potato, 5 ounces of chicken, tossed salad in honey mustard

1½ scoop whey protein shake

Pho Soup - Steak & a hand full of noodles...(after work

Fitness Zone - Real Talk (Longer Lasting Vegetables)

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Fitness Zone - Real Talk (Longer Lasting Vegetables)

We all know that a diet rich in fresh fruit and vegetables is ideal for good health. However, it is not always easy to store fruit and vegetables correctly to prolong their life and keep them fresh for the maximum time. We all had soggy lettuces, bruised peaches and mouldy carrots lurking at the bottom of the refrigerator. BEST in the front of the fridge: corn (after wrapping in a wet paper bag placed inside a plastic bag) and peas. BEST in the crisper: artichokes, asparagus (after trimming the ends and placing upright in shallow cool water, then covering with plastic), beets, broccoli, cabbage, carrots, cauliflower, celery, chiles, cucumbers, eggplant, fresh herbs, green beans, leafy greens, leeks, lettuce (after washing and drying, rolling loosely in a clean kitchen towel inside an unzipped zip-lock bag), mushrooms, peppers, radishes, scallions, summer squash, turnips, zucchini BEST on the counter: tomatoes (stored upside down) BEST in the pantry (where it's both dark and cool): garlic, onions, potatoes, shallots, sweet potatoes, winter squash Wash vegetables just before using them since moisture encourages mold which encourages spoilage; if you do wash beforehand, dry before putting into the fridge.