Are you a newbie?

Are you a gym newbie?

I’m asking that question because I see a lot of men & women starting coming to the gym and they look like a dear in headlights. I can see the puzzled look on their faces asking themselves “Eek! Where do I begin, cardio or weights”

Let me start off by staying I was one of those “Newbies”, and yes the gym can be intimidating when you see the Muscle Heads, also let me say that not all but most will be very friendly. I say most because I haven’t met anyone at my gym or any gym that wasn’t friendly, but I’m sure that there are some gym goers that just want to do their workout and not be bothered because yes, there are people who just SUCK!

So, newbie you started going to the gym and immediately go to the cardio machine do 35-40 minutes then your done, I’m hoping the gym manager or trainer gave you a tour of the facility but  you know what I think will be really cool, which I’m going to suggest to my friend who is a trainer at my gym (soon I will post an interview with her) I’m going to tell her that when new people join that she should introduce them to some of the regulars. Do you think that is a good idea? Therefore, when a new member joins that may  make them feel a little more comfortable about coming to the gym.


I know when I first started going to my gym I would see women that I was just in ahh of how they looked, their physique was amazing and I wanted to know that was their secret to looking like that because I wanted that for myself. I had so many questions that I wanted to ask them. Like, How do I look like you? Do I have to spend hours in the gym? Will I have to be on a strict diet? Can I have cake, ice cream and chocolate and many many more questions I had. So, after going regularly to the gym for a few months I had enough courage to say Hi, to my now friend Virginia who looks so amazing. While, we we’re standing at the rack that held our bags and both on our way out,  I looked over to her and said how amazing she looked and that I admire her dedication. We instantly hit it off and became friends. During, our conversation I learned that she was in her late 40’s, (but had the body of a 30 something) she was a figure competitor, a mom and she answered my questions that I had.

My point is this…… if you are a newbie at the gym, which we know can be intimidating and you see someone who is regularly there the same time as you, just walk up and say Hi, tell them you just joined and that you admire their dedication and that if they didn’t mind could you ask a few questions, give you some advice or even show the correct form of an exercise and I will bet they will be very friendly and the willingness to answer any of your questions.

I would love to hear your good or bad experiences as a gym newbie, comment below.



Countless Hours

When you got sick and tired of your unhealthy eating habits and you can no longer fit in your clothes you decided “THAT”S IT”, today is the day I’m doing it! I’m starting a healthier lifestyle for me, I going to follow a diet. So, I stomped into the kitchen proceeded to clean out the frig & pantry of all the processed crap I’ve been eating. When I notice myself, holding onto the tub of ice cream like I was in a trance, saying “Oh my favorite ice cream, I’m going to miss you” with my hair a hot mess dripping sweat from all the crap I was tossing. Pushing forward, I was ready to create a workout plan but  WHERE TO START and OH! Yay for CARDIO, I really hate cardio. So, I  jumped onto the computer research many websites, looked at lots workouts and finally came up with my own. I was ready to get this process going.


Yep! that was me. When, I first started training I would go to the gym and at first I thought or at least thought I had to spend hours in the gym but in reality you actually  don’t. I didn’t realize how much time I was spending at the gym until I learn to work smarter not harder. I found that, I didn’t have to do countless hours of cardio. I learn over time that I need to work one muscle group each day and a variety of different exercise for the muscle group. WOW! what a change I went from spending 2-3 hours at the gym not knowing exactly what I was doing, to spending 1- 1.5 hours the most depending on what muscle group I was working.  I create myself a split training programs, A split routine training system involves breaking up a resistance training program by movement patterns or muscle groups to be trained on separate days of the week.

  • Mon. Bank/Bi’s
  • Tues. Chest/Tri’s
  • Wes. Shoulders
  • Thurs. Glutes/Hamstrings (Legs)
  • Fri: Total-body


With a 10 minutes warm-up & 30-45 minute cardio Although, I don’t like cardio (really who likes Cardio)  I do enjoy sprints & walking at an incline on the treadmill to be my favorites. When, I’m doing sprints I run as fast as I can for 60 seconds then walk at 3.4 for 60 seconds for a total of 20 minutes and my cardio is DONE!!!!!!

Sprints HIIT (High-Intensity Interval Training) and these should NEVER be done back to back because of the high demands that HIIT sessions place on your body it is important that you never do back to back HIIT cardio

For Example, if sprints are done on Monday you will not do them again until Wes. When you incorporate HIIT into your routine it breaks up the steady state of the traditional 30-60 minute cardio sessions on the elliptical. As, we all start as newbies at the gym, we find ourselves working harder not smarter when it come to exercising and eating healthy, need help with a plan or workout. Email me  for a package that I offer and I can help you get on your fitness journey.

Always do a warm-up before start your training for the day, this helps to get the joints and muscles loose and blood flowing. In addition, to a cool-down and stretching which will help in muscle soreness and cramping

Dammit! I fell off again.

Hello Monday!!! it’s you again and I started my diet again because I fell off during the weekend or it’s because I haven’t seen results as fast as I want them.  So, when will I make the commitment to just stay on course and trust the process”

Is this something you say to yourself often? You have tried every diet on the planet and your just not getting the results that you want or have you stopped one plan and started another, just to start another because someone told you what they were doing so you stopped yours to try theirs? Can I just say cut the crap, if I am to be so BOLD. What works for them, might not work for you and why would you sabotage yourself. START, right now TODAY and make a promise to yourself that you are going to follow through to the end.


I understand the frustration. However,  you need to stick to one plan too see if working I tell my clients to keep a journal, don’t go so much by the scale but by inches, you are looking to lost inches. Some, exercisers need more calories when others do not, some need to exclude certain items from their diet, some don’t. For Example: I have noticed a few years ago that I can’t eat pork because the sodium in pork makes my hands swell up like huge sausages. Therefore, I have eliminated pork from my diet. BUT, I LOVE BACON!Yep, me too but I eat turkey bacon. Now, I’m not saying you can never have it just on occasion.  Especially, when you know what it will do to your body. If you fell off the wagon this weekend, don’t punish yourself just get back up, dust yourself off and start again. In my next few posts, I will be taking about the different meal plans “diets”, that travel around the internet.