Running my island Hills!

My Hot sunny Sunday 4-mile island hill run. Nothing like running at noon in the blazing, hot island sun to make you very uncomfortable. Uncomfortable is progress, Pain is growth, Sweat is from your Hard Work!

Fuck Average! CT Fletcher!

Rest Your Muscles!

When you love to train and train hard it's most important to take your rest days between those hard core workouts. No matter how much your brain may trick you in to thinking you must go all day 6-7 days a week. It's too much and leads to Over-Training. I've been there a few times while preparing for competition and once was band from the gym for a whole week because I was over-training. It was torture, but I came back muscles full, big and ready to win my competition. I was shocked how strong I was and how my muscles were popping from the weeks rest. I kept my eating clean and healthy, but let my body rest a full week. My brother stressed this to me all the time especially if he saw me looking flat, lost weight or just run down. He knew I had trouble stopping and him reminding me always kept me in check.

To explain in other terms: Think of a "Sprinter" VS "Marathon Runner" If you look sprinters have large, full, powerful leg muscles verse a marathon runner who still has strong legs muscles, but are very lean, thin and worked a lot for long lengths of time and lots of miles. This why I keep my running too 3-5 miles a run and I run as fast as I can and run hills and sprints. Don't get me wrong marathon runners are awesome in their own right, but they aren't trying to build muscle to step on a stage to compete or may not want or like the muscular look. Everyone's different and even marathon runners need rest and repair days to be on top of their game! 

Truly love your muscles? Let then rest between hard core training days in a row! 

Rainy Day!

Love rainy days when you can be home. Still No Excuse to miss your workout unless it's your designated rest day! #lovetherain

Wake-Up the New You!

If you aren't feeling beautiful, happy or healthy in your own skin? It's about time to change that don't you think? How about TODAY? Now! It's Monday January 27th and this day can be your NEW "You" re-birth! Make that change today and start celebrating yourself, your body and the new you every year and mark today the ending of feeling bad about yourself and the beginning of feeling amazing in the New YOU!

Wake-Up Workout!

Monday Motivation! Wake-Up and Workout. Getting the first day of the new week started fit and strong, giving you the best momentum for a Awesome Fit and Healthy week.

Day After Ass Kicking!

The day after a heavy ass kicking workout can leave your body sore as hell and tired. I had trained (3) days on in a row and my body and muscles were so sore, but I got up and did my 4-mile hill run last night. After the first mile getting the blood circulating through my sore muscles I felt great and I ended up doing my 7 minuet miles and climbing the steep hills strong and fast. The soreness was still there, but I felt better doing my workout and had a awesome one too. Get to know your body and know when it's time to rest and recover and when it's time to NUT UP and get moving! 

Live your Passions

"Take your passion and make it happen" <3

My Workout!

My Wednesday's Heavy "Leg Day" Workout!

My Workout!

My Friday Night at the bar workout. Back/Ticeps "Heavy"

"Be You"

Be happy and comfortable in your own skin. Celebrate the beautiful gifts you were given and strive to be "You" Never strive or wish to be anyone, but the person you are! 

Stay Hungry!

Stay Hungry! Staying hungry for your dreams, fitness goals and hungry for your life!

Guess what day it is?

Guess what day it is? It's Beautiful Leg Day! Time to get this babies all pumped up with some blood doing heavy squats, lunges, hack squats, reverse hack squats, legs extensions etc. Rock your Quad day!

"Hear Me Roar"

Monday Motivation! 

Train like a Beast and let the world hear you Roar!

#letthebeastout

Raise Your Bar!

Running in the dead Hot heat of the day pushes you mentally and physically. It's a definite out of comfort zone workout. Something I thrive on and love to see just how hard I can push myself and raise my own bar in my training. 

Step out of your comfort zone and start raising the bar in your own fitness training!

If this were your last day...

If this was your last day on earth how would you spend it? Try to live each day with that in mind and don't hold back when it comes to living. There's only one day like today and only one life that's yours to live! 

I'm Sore. Are You?

 

I'm so Sore this morning.. Are you Sore too? 

It's a great feeling knowing your last workout created such pain and soreness, as that means you did your job right and muscles will grow. Get the blood pumping in those sore muscles and they will start feel better. Thank god for me it's Leg Day today. 

Flex it!

Flex when you Feel the urge! Flexing brings the definition out in your muscles. If you're going to have muscles learn to bring them out at any given moment. If you're your going to hit the stage it's a must! #flexit

I Squat. Do You!?

Ii Squat! Do you? Squat Heavy and your "Okole" and Body will show it!

Kill it to Shape it!

Rock it like you mean it and don't be afraid to add lots of weight to your gluts exercises! It's a large, dense, tough muscle that can handle. To shape it you've got to being willing to KILL IT!

Time To Transform!

Time to Transform! 

Make the time to make your own transformation each day and get your workout in no matter what's happening around you. Make your life, your health a Top Priority and value the gift God gave you!

Rest and Recovery Time!

Rest and recovery time from training hard is just as valuable to your fitness progress as healthy, clean eating and training itself is. Rest gives your muscles and body the time to grow and repair from the hard training you're doing on a regular basis. Without enough given rest, sleep and recovery time your muscles will not repair and therefore never grow or become what they could be if allowed the proper rest and recovery time. In my training I will train 3-4 days on to one day of rest and recovery time. This works for me because my training days are pretty grueling and hardcore on my on days, so my muscles are not only ready for the rest, they need it to recover and grow to be able to train hard another 3-4 days. Every body is different in what works for them in their training, but I do feel training hard tearing your muscles up more than 4 days in a row is not smart or beneficial to your muscles, growth and recovery to be able to preform at your very best. Fit those much needed rest and recovery days in during your workout week, feed your muscles good, clean food and kickass on those training days and you will see the results in your body!

The Value Of Life!

The value of life can be directly measured by our will to endure, that we have a remarkable ability to resist fatigue, to withstand pain, to keep fighting as long as we don't lose site of what we're fighting for.

New Day. Brand New You!

With every new day there comes a chance to begin creating a brand New You! Make each day count and wake up focused and ready to conquer yourself creating something Strong, Fit, Healthy a Brand New You!

Train Like A Beast or Not At All!

Hold nothing back when it comes to working your body out. To me there's no bad workout or a workout I allow myself a break or to slack off. Infact the times I feel I may take it easier on myself or not train as long I ALWAYS give it to myself Extra Hard because of feeling that way. The sweat and pain snap me right back into focus! Train in Beast Mode holding nothing back or don't train at all! 

Happy 1st Sunday #2014

It's the first Sunday of the New Year. Are you ready to Conquer your Fitness goals in #2014? Let's hit them fitness goals running. New Year. New "YOU"

Love Your Squats! <3

Good Ole Fashioned Free Barbell Squats is the one exercise you should be doing not only to build a beautiful, fit, strong Okole, but to build an overall fit strong body! If you were limited to only a few exercises or even just one I'd chose them Good Ole Fashioned Squats! #loveyoursquats <3

New Year. New YOU!

Happy, Fit New Year. Make it your fittest year yet!