Giving Thanks

Sending a big THANK YOU to the JC We Strong Crew and Coach Omar! Settling into a new city this past year has been a struggle but I sincerely appreciate everyone welcoming me into the Community, inspiring me to show up, and pushing me to go harder each day. God knows I wouldn’t do half the crazy sh*t we do on my own!

Looking forward to getting to know each of you more and growing stronger together! 👊🏼

Best of Luck to all contenders in the Consistency Challenge... even after Teresa and I win ;) I will still need your smack talk & encouragement to SHOW UP as the days get colder and the Winter blues sink in! 

Stay Strong & Many Thanks - JZ

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Girl, pick up those weights!!

Ladies, are you still working out like this?...

 ....but want look like this...

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  Then girlfriend, it's time for you to pickup those weights. This is the part where you say," but I'm afraid to get big and bulky." Then I say, "save the drama for your mama." Then you say, " I don't want to get big like my boyfriend." Then I say,  "talk to the wrist cause the hand is pissed." Then you sa.......you get the point.

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Why lift weights? I could give you several health benefits you get from resistance training.....bbbuuuuutttt, I'll keep this simple, plain and vain.  THIN AIN'T IN, Strong chicks make waves and nowadays and everyone wants in. The issue I come across all the time is that women want that "look", but are hesitant to pick up that extra five pounds. Wether they don't belive that they can do it, or fear injury , or are scared of "bulking", there is always a roadblock for most women to increase risitance training. 

   

If these are the results you want........... 

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.......then you must put in the work with weight.  

 

Step up your game, your push up game, your squat game, oly lifts, etc. You think Serena Williams and Sharapova  look and perform the way they do by swinging a freaking 5 lb tennis racket all day. You think the WWE Divas are just able to power slam each other by just putting on skimpy outfits and make up on? You think I'm too old to enjoy wrestling? (Ric Flair 4 life, wooooooooo!!) 

 

  Bottom line: Woman up!!! 

Fight Obesity and Stress with a Whole-Body Wellness Plan. By Dana Brown of Health Conditions


Obesity has become a national epidemic fueled by the prevalence of sedentary lifestyles and unbalanced diets that focus on refined sugars and other carbohydrates. Poor fitness and eating habits affect more than just your waistline, however, and can contribute to physical and mental ailments. Fighting obesity requires a commitment to sustainable, healthy living across all areas of your life.

Start feeling better by eating better

There is no magical cure for obesity, but a balanced diet rich in plants and lean protein will make you feel full and provide nutrients to make you feel fantastic. The main culprit in obesity is sugar. It is present in processed foods -- even ones you wouldn’t think of as sweet. When you consume sugar, you get a quick boost of energy, but that energy quickly dissipates, leaving you hungry again, and can even leave you feeling depressed.

A balanced diet keeps you satiated and full from whole, nutrient-packed foods. By increasing the number of vegetables in your diet such as leafy greens, you will be replacing simple carbohydrates with fiber and vitamins.

Although sugar contributes to obesity, resist the impulse to replace sugary drinks with artificial sweeteners, which can result in more cravings for sweet food. If you are a coffee drinker, for example, try omitting the sugar or replacing it with a dash of cinnamon.

Get up and get moving

Always discuss a proposed exercise plan with a doctor first, but even a small amount of activity is beneficial. Daily walking is proven to contribute to weight loss. Just like any other exercise, walking burns calories, and the only way to lose weight is by creating calorie deficiencies. The key to fighting obesity with training is to find an enjoyable workout routine. Some people like running while others who cringe at the thought of cardio love lifting weights.

Weight-lifting actually might be a better exercise for those looking to shed pounds. By building lean muscle mass, your body might burn calories more quickly. For an obese person, running might not be advisable as the first course of action. In cases where low-impact exercise is prescribed, mild weight-lifting might be an excellent way to jump-start fat-burning.

Since exercise is more helpful when it becomes part of a life routine, you might want to invest in some simple home gym equipment. While gym memberships can be routes to fighting obesity, it’s human nature to find excuses to avoid going to the gym. Even a modest home gym puts the opportunity to exercise right in front of you.

If you are looking to set up a home gym, consider the following:

- Do you have space? A treadmill is a wonderful piece of home gym equipment, but if it’s pushed off to the corner of a room and unusable, it’s not going to help you shed pounds.

- Is the equipment helpful or a fad? Look for reliable, time-tested equipment, not the latest ad-gimmick device.

- Will you use the equipment? If the activity is not enjoyable, shelling out money for its equipment isn’t likely to change your opinion. Stick to exercises you like.

- Are there cheaper alternatives? Before buying a stationary bike, see if there is an accessory for your road bike that will allow you to pedal indoors, for example.

Don’t forget the importance of laying down

Proper sleep is under-appreciated as a component of overall well-being, and it can affect your ability to lose weight. When you don’t get a good night’s sleep, you are likely to seek out the comfort of food or sugary drinks to give you energy in the morning.

A plan for whole-body fitness is the best weapon against obesity. Balanced eating, moderate, regular exercise, and rest can get you on the road to fitness. Nothing happens overnight, and fads come and go, but you can change your life, one step at a time.

Photo Credit: Pexels

Essential Vitamins For Body Recovery And Repair After Training And Workout

 

A recommended action for proper body functioning and fitness is regular exercising and training. Exercising strengthens the heart muscles, lungs, and bones, helps keep the veins and arteries in the body clear, and reduces sugar levels in the blood. In addition, it helps control body weight, prevent cancer, and regulate blood pressure.

However, after completing the exercise and training session, the body tissues and muscles go through a recovery and repair process. The repair and recovery process requires a number of vitamins because they are involved in the synthesis of new cells. This is best done by having a healthy meal, so it’s a good idea to subscribe to a meal delivery service And make sure that you always have something healthy to munch on after that strenuous workout.

The most important vitamins are B6 (‎Pyridoxine), E (Tocopherol), C (Ascorbic acid), D, and B3 (Niacin). Some of these are good antioxidants that help protect body cells against damage that results from inflammation.

A description of these vitamins and the roles they play in helping the body recover from workout is as follows.

  • Vitamin C

Vitamin C is a necessary vitamin for the synthesis of collagen. Collagen is what helps give strength and elasticity to the skin. In addition, it aids in the replacement of dead skin cells. Collagen is also important for body joints and tendons.

It has also been found through studies that vitamin C plays a significant role in the reduction of the pain and inflammation that follows exercise. One study revealed that a 400 mg of vitamin C daily intake reduces post-exercise pain and inflammation. Another study revealed that regular intake of this vitamin increases recovery from demanding workouts. Natural sources of vitamin C include guava, broccoli, bell peppers, kale, and kiwifruit.

  • Vitamin E

In addition to being an effective antioxidant, vitamin E has been found to reduce muscle damage that results from exercise. It also reduces the pain that arthritic patients feel from muscle damage. Vitamins E and C play complementary roles in the reduction of muscle soreness after exercise. Vitamin E is contained in foods such as wheat germ oil, almonds, and sunflower seeds.

  • Vitamin D

Deficiency in vitamin D has been shown to result in a number of disorders that are associated with inflammation in the body. With the inflammation, it becomes more difficult, and sometimes impossible, for the body to heal infections, wounds, or any tissue damage.

For healthy people too, a reduction in vitamin D intake also results in inflammation, which becomes less evident with vitamin D supplementation. Salmon, eggs and mushrooms are rich in this vitamin.

  • Vitamin B

Niacin (vitamin B3) has been shown by various clinical research works to have anti-inflammatory capacities and benefits. Also, vitamin B5 (pantothenic acid) plays a significant role in the healing of wounds and synthesis of collagen in the body. Reduced levels of vitamin B5 result in increased pain and stiffness in the joints.

A considerable amount of the vitamin B group influence anti-inflammatory responses in the body. Examples are vitamins B6, B12, and B9. Examples of foods that are rich in these vitamins are meats, bananas, peanuts, mushrooms, sunflower seeds, broccoli.

Reflect and adjust

Here we are, 2018. Another year gone, another blank page to fill. Another opportunity to look back and see where you fucked up last year, and another chance to not to step in the same pile of shit this year.

 Ask any successful person, one of the best tools to achieve your goals is “reflection” . Now, “success” is a stamp that can be put on any “goal”. Goals can take any shape, form , feeling, abundance, etc..............................(((proof reading/ reflecting))) ........but, goals and success are topics for another blog......see how I did that, I got off track, I “reflected”, now I can adjust and keep typing.

    Reflection comes in many ways but I’ll keep it in the fitness world for now. One of the easiest being simply going over any information you may have kepted pertaining towards your path en route to a goal(there’s that word again). Example, a trainning log. I tell my gym members just about all the time, track your progress, track what weight you attempted at which ever exercises.

    If you tell me your “goal” is to deadlift 400lbs, then you should have a record of what you currently lift, and keep track of every pound moved and excercise , so that on your journey to 400 you are reflecting and adjusting to be able to hit that mark. 

That reflecting on the information is critical to the success of your goal.

1) That info tells us what the next step is

2) If you hit the wall and stop progressing, then we can track and see what adjustment is needed.

3) Number 3 is psychological but I think this is probably the best reason, at least from a coaches perspective. Whenever a person is mentally defeated, I’ll go over their log and reflect with them on what they can physically do now vs when they first walked through my doors. I’m telling you, it’s like hitting the light switch. 

    You’ve heard the saying, how do you know where your going if you don’t know where you been. How are you going to run 5 miles if your not realizing that you continuously run 2 miles. How are you going to avoid stepping in the same shit when walking back from the store, if you don’t take note that the shit was by the 3rd tree in from the corner. I’m driving to the store from now on. ....reflect and adjust.

     Peace 

Coach O

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