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

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