Learning the importance of staying consistent and having discipline for working out

Before I dive into this blog topic, I would like to give a huge thanks to the United States Marine Corps for preparing and strengthening my mental capacity. Now, as I looked back on my past, I guess those sand fleas down in Paris Island finally paid off👍👍.

Anyway, I would like to share with you all why you want to remain consistent and to develop some discipline to your workout plan. Whether you know it or not, there is a constant battle going on between your body and mind. If you do not focused on getting your mind on track, then you will delay any fitness goal you may have set. Why? I'm not really sure but I can tell you from experience that your body will follow what the mind does. Have you ever wonder how long does it takes your body to develop a new habit? There's a lot of debates out there and I've came across some results of 21 days, 1 month, and 6 weeks. As you can see, there is not a factual answer but the one thing that is evident is you must willingly make that choice. So, you have to be disciplined enough to stick to it and owned up to your decision. 


Stay consistent and do not be so quick to give up if you don't see results instantly. I've dealt with a lot of individuals who were motivated to start a new workout routine but decided to quit early because they was not seeing the expected result. I can relate somewhat so I try my best to encourage not to give up so easily. Think about how long it took for you to get to your current fitness level. For the majority, I guarantee that it didn't happened overnight. So, reaching your fitness goal will take some time. How long? Now, that depends on how determined and discipline you are. 


Developing discipline is a challenge within itself but it starts with the mind. Surrounding yourself with those who have similar goals could help you as well if you're unable to find a personal trainer. If you haven't found out by now, words are powerful and you can set yourself back in your goals if you keep speaking and doubting yourself.


If you want someone to take you serious, start off by being consistent. That can be applied in Life as well. I hope this blog post was just the material you needed not to give up on your goals. It will be a challenge, but the reward is worth it. 


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A Few Reasons Why You Should Incorporate High Intensity Interval Training

High Intensity Interval Training has truly become one of my favorite and exhausting type of workout! Is it challenging? Absolutely! Is it worth it?

Absolutely! Should everyone being doing them? Absolutely! Unless there's some physical or medical limitations that prevents an individual from doing them. One of the main reasons I'd fell in love with them is because I'm reaping the benefits!😁








High intensity workouts is ideal for those individuals who claim not to have time to go workout. Why? Because you can get an entire workout within 15 minutes or less depending on how hard you push yourself.

Now, I must take time to inform you of this important advice.

*BEFORE ATTEMPTING ANY TYPE OF HIGH INTENSITY INTERVAL TRAINING, CONSULT YOUR DOCTOR OR PHYSICIAN TO BE SURE YOUR BODY CAN HANDLE THAT TYPE OF WORKOUT.*

With high intensity, you will want to reach 85% of your maximum heart rate or as close to 85% as humanely possible. So, before reaching 85%, you will have to determine what your maximum heart rate is. The formula to use is 220 minus [ your age ]. For example, let's use a 40 year old adult. We will take 220 - 40 = 180. The adult maximum heart rate will be 180 beats per minute. Then, you must do the math to find out what 85% of 180 is. You can use a calculator to find out the result. So, in this scenario, 85% of 180 is 153. So the target range for the adult is 153 bpm (beats per minute). One awesome way to track your beats per minute is to invest into an activity tracker like fit-bit or any type of technology that has that capability.


Like I mentioned earlier, high intensity have taken over as my favorite type of exercise. Hit the play button on the video below to see 1 of my favorite combinations when doing a high intensity workout. At the same time, you can subscribe to my YouTube channel to see other high intensity and other workouts I enjoyed doing.





Before I end this topic, I will like to share a few of the benefits you can achieve doing high intensity workouts.

Burn More Fat & Calories

Don't Need Any Special Equipment

Increase Your Metabolism

Stimulate your HGH hormone

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Carbohydrates: Understanding how to choose between the Good ones and Bad ones

Carbohydrates -  are fibers, starches, and sugars naturally found in fruits, milk products, grains, and vegetables. It's also known as your body's "main source for energy"! 

You've probably heard a lot of people mentioned "good and bad carbs" without even elaborating on them, right? Well, don't feel alone because this post does not fall into that category. I'll try my best to go in depth just enough for you to get the understanding because carbohydrates can broken down in so many ways. So, let's get right to the difference.

The major difference between good and bad carbs relates to if they have been processed or not. Most foods that have been processed have ingredients listed on the back of food labels and the non-processed foods have not and are referred to as "Whole" foods.  

So, we will have to do our due diligence and take the time to read the back of food labels because there's a few ingredients that's a key give away that a food has been processed. Those ingredients are enriched, hydrogenated, hydrogenation, preservatives, refined, sodium benzoate, sugar alcohols, and the word "added". I'm pretty sure that they are several more ingredients, but those are just the main known ones.


Examples of whole foods are vegetables, fruits, nuts, eggs, poultry, fish, and meat. Remember that whole foods doesn't contain no extra ingredients. It's just the whole food itself. 

Just like carbs, the word "processed" is another confusing term and hasn't been legally defined but for the purpose of understanding carbohydrates, I will translate what it means.

One meaning of the term relates to companies taking foods, removing the impurities from them, and then infusing the nutrients back that was removed in the process. Another way can be as simple as you drying, freezing, baking, pasteurising, and canning foods to preserve the nutrients in them. So, according to that 2nd definition, you're probably eating more processed food than you thought.

Who's right and wrong can definitely be up for debate but that's another topic for another day. 

When it comes to working out, you definitely will need an adequate amount of energy to finish your workouts. Carbohydrates are crucial and you want to ensure that you're consuming the right amount of good carbs for eating and exercising.

Hopefully, this post help clarify some of the confusion when it comes to carbohydrates. So, I know there are some people out there who are using a no carb diet and I would say to reconsider that approach unless you have been directed by a doctor. I wouldn't recommend that you cut them out completely. If you're targeting the low carb route, please consume the good carbs. 

The FDA recommends that adults should aim at consuming 45 - 65% percent of carbs for your total calorie intake, which translates to about 130 grams a day. If you're pregnant, then you should consume about 175.


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