Tag Archives: Gym

Downeaster ‘Alexa’


Good morning to all of you and welcome to another glorious Thursday! We are the blessed and lucky few who actually get to see another day on this beautiful earth and I pray you all find something to smile about today!




If felt so great to get back to the gym yesterday! Honestly, I planned to start my workouts for the week today but I got restless with all this chilling at home and I had to get my ass up and hit the workout hard! I may have found a good time to go to my gym in the daytime and if that’s true then Your boi will definitely start going in the bright lights of daytime. My heart will always want to be in the gym alone but hey until I get my home gym together I better learn how to share the damn gym with others right? lol. The workout started with 30 minutes of cardio at a great pace while I listened to the legendary Billy Joel wail about his Downeaster Alexa and Pearl Jam take me back to my teenage years with “Jeremy” and “Black!” I was channeling my inner white kid for the cardio session and it was fantastic! Grunge music is made for cardio, if you don’t know you better ask somebody and is there ever a time that Billy Joel isn’t appropriate? Anyway, for strength training, I did interval back and biceps until I couldn’t take it anymore! The workout was only about 58 minutes but it felt great!  You all have my word I will start trying to add pictures of my strength training at some point!



So after having my traditional chicken salad and some bulletproof coffee I started to make the keto brownies I mentioned yesterday. The truth is these brownies are not bad but not great and I’ve said it so many times that you really have to keep searching to find sugar free baked goods that taste great! On a scale of 1 to 10 I would give them a 7 so they aren’t horrible at all. They are very moist and chocolatey but I just have a hard time dealing with coconut flour. If you are o.k with coconut flour I definitely recommend this if you’re trying to keep it keto! brownie recipe. It’s a youtube video from keto Connect and they make it really simple to follow! Let me know if you try them, maybe your a better cook then me and they turn out amazing for you. Please don’t get the wrong idea these are good they just aren’t great and for me, if they aren’t great I will probably only make them every now and then. I only made half a batch……




Before I bounce I just want to say the lettuce is trying to grow for your boi! Enjoy your Thursday homies!




Posted by on January 18, 2018 in Uncategorized


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Making Progress



It’s hump day yall and it’s great to be back blogging after a few days off! I have just been chilling and trying to deal with this cold weather system we have had blow thru the southeast the last week or so. Kids are still not in school because of the snow accumulation and freezing rain here in Kentucky but it looks like a safe bet they will have school tomorrow! Let’s hope! I can’t front, I’m loving the snow and all it brings minus the accidents and all. I love a good winter wonderland!



I haven’t been to the gym this week but I have been getting plenty of sleep this week and I feel amazing! I typically don’t have a problem sleeping but I know I don’t get anywhere near the recommended amount of minimal sleep per night! It’s been like 8 or 9 hours a night and I’ll admit it really does help; definitely feeling refreshed. As you know the other day I was running from pizza, but today I can honestly say that I have been eating pretty good and I have intermittently fasted every day for the last 10 days in a row so I’m getting a fine handle on that front! The kitchen was bare yesterday and we had zero produce but I went and grabbed some at Krogers last night and stocked up so I’m good to go this morning! I’m thinking of making a batch of keto brownies today that I’m really excited about because I have never made any that weren’t made the old fashion way with lots of sugar and chocolate! If it turns out good or bad you all know that I will post it on my next blog! While I won’t be I.F. today I will be keeping it keto as normal with a monster salad and some B.P.C! Then I’ll focus on the deserts of brownies and maybe some keto shortcake for my second meal, I’ll figure it


This past week I have had some mental battles with myself about fat loss. It seems like there are days when it doesn’t feel like I’m losing fast enough! My mind knows it’s all a process but the spoiled man in me wants all the results now, you know the perfect body overnight.ha ha ha. The same mind that pushes me to get up when I fall and to stay positive is the same mind that manufactures my doubts. It’s funny how that works but I know it happens to all of us. Sometimes you have to battle with your own team(mind) ain’t that a bitch! Usually, when this happens I watch a movie or I check to see how far I have come, anything to get my head right! This process isn’t always easy but it’s definitely apart of the journey and all I can say is we just have days we have to fight and fight no matter what!



Great news homies since November 11th till now I have lost another 3 inches on my waist! I feel really great about this because I have so much to lose and it helps to see progress, especially since I don’t have my scale in from Amazon yet. O.k I know we shouldn’t be obsessed with weight but I have to at least know that I’m making progress on days I feel like I’m not, so I had to order Did I mention I’m excited about the measurements? I lost size in my chest and other areas as well but my waist is my biggest area of concern for now so I’m super focused on my midsection! I just measured in the middle of making this post because I’m supposed to do it monthly and it totally slipped my mind. With this new planner, it’s hard not to write everything down because it’s staring at me every day, all

Enjoy your hump day and be safe on those crazy streets!




Posted by on January 17, 2018 in Uncategorized


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Let’s Stay Together!!




Happy Martin Luther King day to each and every one of you, I hope today finds you with a smile on your face and a full heart! It’s Monday and it’s pretty cool that it is a day, in the States at least, when we honor a great American as well as the great struggle that was fought with his leadership! This post will not be about him, but as a black man in America, I am honored when anyone is honored for trying to do some good for the people around them!


Yesterday was a great day. I wasn’t able to go to the gym yet because of weather conditions but I did get my 10k steps in and I’m happy with that. Remember, sometimes it’s just important that we do something to keep consistent! I am really missing the weights but I think I’ll do a little strength training at home today because it looks like we have a little snow coming today and then we should be in the clear. I live right behind our gym so I’m not missing because I can’t get there but rather they have been closed for operations for several days. The resistance bands I got off of Amazon are really great because they truly take away any excuse I could have for not getting some sort of basic workout in.


On the eating front, everything is moving right along! Since I was out of lettuce I simply had a green smoothie and bpc for lunch and for dinner I had some delicious chicken wings! I love chicken as you know but wings are just simple and easy to throw together and bake or fry. Most of the time I don’t even have any sauce on them I can just season to taste and I’m completely satisfied! I was brought some sweet treats that I hardly ever eat and as much as I would like to say I held strong I didn’t. I totally gave in and had a small piece of cake but I simply did a little more cardio to make up for the calories and I didn’t feel guilty or bloated or anything. This lifestyle will require me to be more discipline but every now and again I will be having a guilty pleasure! My body feels great and I can tell that my relationship with food is still headed in the right direction!




Lastly, I would like to talk about something that has been in the news a bit lately.  Recently, I read where a clothing chain put a shirt on a young black kid that referred to him being a monkey and the internet went crazy! It was an advertisement for some sweatshirts or something like that and people started saying that it was a racist ad aimed at calling black people monkeys. As a black man, I would invite all of you to remember that we are more together than divided. The media and others would have you believe that everything has a underlying meaning and that we are not supposed to be together because we are different. Please don’t let this non-sense distract you from the fact that there are too many people out here in this world doing good and getting along of all nationality to be suckered back into some race problem. I’m not suggesting that there aren’t any racial problem in this world. I’m simply saying time and time again we have proven that the overwhelming majority of us love and care about each other no matter what color or creed. We as people have shown that compassion and love transcend all barriers! Please don’t let people get you to believe we are divided and totally different because the truth is we are united. Today in this world there are more people from diverse backgrounds interacting and caring for one another than ever before. We all know how to love and we all need love, so don’t believe them when they try to make you think we are other than what we are! Don’t take the bait! The world has much bigger issues in my opinion! O.k., the soapbox has been exited!



Have a fantastic Monday and remember no matter what, you are worth anything and everything it takes to be happy! See Ya!


Posted by on January 15, 2018 in Uncategorized


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Resolution Check




Good morning on this feezing Friday! Everyone wherever you are please be safe and take it slow if you’re traveling through a lot of bad weather like we are having here in Kentucky! We are expected to get some pretty icky weather here, from freezing rain to snow and Just because the weather stinks it doesn’t mean I can slack off and so here we go…


Because I knew about the weather I got up super duper early and killed a quick workout! That’s 4 of the 6 I need this week to be good again so it’s looking great so far! This morning after the cardio, which is going great at the 30-minute amount I worked chest and triceps with interval training. The gym was unusually active for so early in the morning I guess we all had the same idea about getting it done My body honestly feels like I could broad jump the moon today, I am just so full of energy! I think I’m going to need it with all this weather nonsense today!




On the plate yesterday I had more honey garlic chicken with a monster salad and sunflower seeds. My second meal was a smoothie and a small helping of ground sausage with coconut oil and butter. No bulletproof coffee at all yesterday and I’m not really sure why because I tend to have it every day. I gotta tell you guys not counting calories has really helped me relax and focus better on what’s important for me. The fast yesterday was only about 16 hours and it felt just as easy as the other fasts. I’m finally to the point that I can eat when I want to and I know I have a goal for the day as to how long to fast. The only time I plan to count calories is if I have a cheat day so that I don’t go too crazy and stay relatively close 2k calories. I’m thinking of having a cheat day today but honestly, I really don’t feel like I’m craving anything out of the ordinary.




I’ve been reading about everyone’s goals for the new year and I think it’s great! We are coming into the meat of the month of January and this is the time that people slowly lose grip on all those big goals and dreams they wrote down! Please recognize that those goals are important to you and that you can do it and it may start to get easy to miss a workout here and there and get complacent but hold fast. Remember why you made that list in the first place and if you truly want those things, double down on your efforts in the coming weeks. Most polls show that 78% of people stop working on their new years’ resolutions in the 2nd or 3rd week of January. The great news is those people who continue thru the month of January have an 80% percent chance of staying with it! So that tells me that if we can just get thru these tough couple weeks we will get into a rhythm of goal chasing that will continue on all year! I believe in all of you and I know that greatness is embedded deep inside all of us, we can do this! Have a fantastic weekend and have a fun time reaching your goals!










































Posted by on January 12, 2018 in Uncategorized


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Black Thumb!



I was super late blogging today because I was too busy running I have decided that I am going to start growing my own green leafy veggies in the house! I’m really very excited about this because I wasn’t aware that it was possible to do so. While researching on youtube the other day I stumbled on this method of growing plants in little styrofoam cups and I was in disbelief! I’m thinking since I eat tons of greens if this method works out then I’m going to get a little setup and a grow light and start growing my food. Now I know you all are thinking that he might start growing that sticky green stuff but I assure you all while I’m not against it I don’t use it because I have kids in the house and I don’t want them to be influenced by my decision. I’ll say this once they move out I’m snoop dogging it up in here So today I got my soil and seeds and cups and I planted my first little garden!




Yesterday……. all my troubles seem so far away. These lyrics by Lennon are so very profound because honestly I was doing great until last night and then I decided to eat a whole bunch of stupid stuff. The problem was that I was super thirsty and I think I mistook that for hunger and started eating all kind of candy and I even had fudge! I never have fudge. Haha. It was really dumb because I fasted and I had a great workout and everything and then I beeped it up binging. It happens I know but I just think it’s silly when I don’t get enough sleep and I don’t drink enough water. I’m too damn grown for all of that. I’ve forgiven myself, not because there’s anything wrong with eating like that every once in awhile but for messing up my routine. I’m such a creature of habit and I just can’t handle the same amount of leeway other people can without having a major collapse. It’s just how I work. So today I am fasting for over 24 hours to reset myself and then I’ll hit the gym and that will help me feel better about my progress. I just can’t afford any dumb eating decisions right now, I have huge goals for my weight loss this year!




I notice that by going to the gym I have a ton more energy to do other stuff. The extra energy is great I just have to be careful because if I do too much than the family will expect me to participate in way more I’m kidding but seriously it feels great to not be as limited by low energy. Even as I write this post my energy level is sky high. It may be because I’m so excited about my little garden experiment. Can you guys imagine this huge overweight black man dancing around his garden with a water spray bottle?! My gosh, I have issues! The most thrilling thing in the world for me is to learn new things and I’m like a 5 year old at his own birthday party about to open gifts! Of course, I’ll let you all know how the gardening goes and if any of you have any advice it would be greatly appreciated.


I salute you for taking time out to read this and I wish you a fantastic and joyful day!



Posted by on January 3, 2018 in Uncategorized


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Let’s Get It!!




Good morning to all of you and happy Tuesday! I am hoping that everyone had a safe and fun new year and that you all are settling into this glorious new beginning. This morning has started off fantastic, I just knocked out my first workout of the year and I must say it was fantastic! I love college football and as the games were playing I must have dozed off at halftime because I woke up at like midnight and my body was really wanting to get this first workout of the year in the books! My workout consisted of chest and triceps and even though I felt I pushed it, I was kinda on exploration mode this morning at the gym. I’m still fairly new to the layout and I found myself wandering around trying to see were this and that The elliptical and I are back on great terms and we worked together for about 20 minutes of nice paced cardio. As you all know I absolutely love that machine and I actually look forward to cardio because of it!




Yesterday I had one of my signature obese salads with Romain, Green Onion, and Arugula and it was delicious, although I ran out of the homemade dressing so I’m hoping I still have the ingredients to bust out a few more batches later today! Of course, I followed the salad with my simple baked chicken and a tall glass of water. To be honest, I really only have maybe 4 or 5 things that I make over and over again, I’m pretty basic and simple with my Keto meals. The kids are back home from their dad’s and I’m so glad to see them; however. they were loaded down with all types of cookies and candy from the holidays with the other half of the family. I was like noooo! I felt like Kevin in that movie Home Everything they brought home looked amazing and of course, loaded with sugar and I did all I could to look away. Ugh! It feels amazing to have their energy and enthusiasm back in the house, they just make the atmosphere seem better! O.k I have to mention that I fasted 20 hours yesterday and only had one meal, which is something I really try not to do because I don’t want to be malnourished or anything. I don’t know how it works for all of you but if I have too many days that I’m under a certain caloric intake I end up binging and we can’t have that!


I just wanted to share something with you guys that’s completely and totally off topic for me but Have you all seen Dave Chappelle’s new stand up comedy show’s on Netflix? There are two of them and they are absolutely hilarious. His comedy is certainly not for everyone, but to me, he has an amazing mixture of interesting topics and the punchlines are always on point! You should definitely check them out if you need a quick laugh this week. I wish you all the very best day possible and don’t forget that you are worth all the effort it takes to be the very best you can be! If you need any support or any advise that I can help with please don’t hesitate to check out my facebook page! Alexx’s Keto Avenue.








Posted by on January 2, 2018 in Uncategorized


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King Meat




Well, there is good news and better news. The good news is I listened to my body and how sore my biceps felt and decided not to lift last night. The better news is I still managed to get my 10k steps in, so at the very least I have done something to burn calories and feel better! I’m telling you my arms were just not trying to do the simplest of task yesterday so I had to shut it down. It’s easy to forget I just got into the damn gym and I need to give my body time to adjust. The problem sometimes with a gym fee is you feel like if your paying for it you need to get the most out of it and you can sometimes overdo it. This morning my arms feel grateful that I let them rest and I’ll be at full strength to get my 4th workout in on Sunday, which I believe is New Year’s Eve! Happy New year everyone!




Interesting how things are rolling right along on the eating front! Yesterday I had a fantastic mix of Chinese cabbage and Romain lettuce accompanied by my homemade low sugar french dressing! I can’t really say it’s my recipe because I looked it up on youtube but I can say that homemade salad dressing is super easy and absolutely better than the store-bought version! Anyway, I chopped up a few delicious green onions in my salad bowl with my cup of delicious pork rinds and added some chicken to it! Let me just say not only was it delicious but it kept a big man like me full for awhile. So full in fact, that I was able to not eat any meat at all for my second meal of the day and that’s huge for me because as you know meat is King in my kitchen. The second meal was simply Bulletproof coffee, sunflower seeds and some sugar-free pudding that totally satisfied my taste buds. The best thing is my carbs were below 50g so that’s the win-win for me!


My fiance’ and I have been kicking around the idea of creating a cookbook of our favorite recipes, low carb of love the idea of us doing something together that would help others as well as allow me to stay on track with my healthy lifestyle. The more I think about it the more I’m wondering if I need to make different versions of the same recipe to fit multiple lifestyles. I would love some feedback from you guys if you have any ideas that may help. I don’t think we are interested in selling the recipes but just putting some together as a resource we could use as we go along. Please let me know if you have any thoughts on the matter because I am by no means a cooking expert and certainly not the most knowledgeable in terms of fresh ingredients but I’m very willing to learn.

I’ll wrap up by saying that I have found great strength and inspiration from my blogging community and I am so very thankful. I have been working on a Facebook community for followers of a low carb/Keto diet Alexx’s Keto Avenue and if you’re interested please feel free to join! Have a fantastic day and thank you so very much for reading!


Posted by on December 30, 2017 in Uncategorized


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Salad Game Proper


No gym today and I feel pretty good about it! I’m taking it slow and learning what works best for me. Today my post will be shorter than usual because I have a ton of work to do. I’m really very surprised at how good my body feels today. Last night I had a lot more calories than normal because my body just felt like an incinerator! I didn’t eat terribly unhealthy but man I had such hunger. I’m thinking it’s because of the workouts so I will have to maybe change some things around because going to the gym is not an option I have to go 3 times a week at the very least! No excuses!


Yesterday’s food was very simple as usual I just had a large and delicious salad and my favorite pizza on the planet, chicken crusted pepperoni pizza:



I am a salad junky and I’m not afraid to admit it! If you’re interested in the low carb pizza recipe here ya go………Pizza yum!

If you’re eating a low carb diet you absolutely must try using pork rinds as your croutons! I really love the taste and they have no carbs yet a delicious crunch to your salad. I use sugar-free dressing when I can but yesterday I used my son’s real french dressing and I just took the hit on the carbs and sugar. of course I’ll be buying my dressing later today, I just didn’t want to run to the store for that 1 item!

Hey guys 1 thing I forgot to mention about the gym that was really cool was this new slide lock system for the machine weights! I’m not sure if it’s new or just new to me but I absolutely found it very easy to transition from light to heavyweight with just a flick of my finger! O.k I know that was out of nowhere but hey sometimes you gotta put stuff out there when it comes and it just popped into my




Just want to say welcome to some of the new people who have started following my blog I truly appreciate it! Have a fantastic day and don’t forget to smile, it really does make a difference!






Posted by on December 21, 2017 in Uncategorized


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Alrighty Then


Happy Happy Wednesday to all of you! Today was day number 2 at the gym and let’s just say it went loads better than the first day did! The seated elliptical and I had a chat. I figured since we got off on the wrong foot yesterday I would use a little love and tenderness this time around. I needed to get to know my cardio buddy if I was to truly be one with the machine! So with that in mind, I hopped on the seat and off I went to cardio bliss. The machine sensing that we needed to bond decided to go up to 30 again without me even noticing until my legs started to burn. I took this as my chance to replace bitching with kindness and love and a little deductive reasoning. Surely the machine didn’t hate me, it was specifically build to be used the way I was attempting to use her. Further, this was a nice machine, a machine that truly deep down inside its core wanted to get me on the road to my cardio dreams! I wanted to open the lines of communication between us so I decided I would make the first move, I mean in any healthy relationship someone needs to take the lead. While I mulled over what to say to my elliptical I noticed something that caught my attention, I hadn’t noticed it before and as soon as the message was sent from my eyes to my brain and back I was instantly rejuvenated! It turns out that the machine doesn’t hate me at all, nor does it have a malfunction of any kind. it had been trying to communicate with me from the jump. It was saying. “I love you Alexx and I would be more than happy to cooperate with you if your overlapping ass would stop pressing down on the arrows on the seat!” And then it all made sense to me, because of my large body, when I ride the elliptical my butt touches the handle on both side of the seat where there happen to be controls for…. drum roll please!….. level increase or decrease! So I simply put my hands down to block my overage and boom, smooth sailing. It should come as no surprise that I did more cardio today since I didn’t have to do the hills of the bay area today and I’m thankful for that! Lesson learned. On a side note, I have a gym bag full of machine manuals for all the equipment in the gym so I’m WOW!!!




Alrighty then back to the diet! Ya boi did great yesterday with his eating and hit all his macros and calories! Fasting has become pretty much second nature now and as long as I keep somewhat busy I have to remind myself to eat my 2 meals a day. I’ve been having huge salads to break my fast and my lovely and beautiful fiance’ hooked me up with a shredded chicken salad that was absolutely amazing! I added some coconut oil and a little butter for healthy fats and it was on! Bulletproof coffee and my customary green smoothie rounded out my eating window very nicely!


Recently I’ve been reading a lot of peoples posts and I must say it’s truly amazing how strong and resilient people can be! Every time I get ready to open my mouth to bitch and moan I come across these people with extraordinary will and determination! The stories are just filled with pain and agony but met will such vigor and fight, that I am absolutely in awe of the human spirit! We always hear about all of the bad things that happen in this crazy world but time and time again I realize that there truly is more good than bad going on around us! We all have these blessing that floats around us that we tend to ignore because we get busy or we get upset however we all have things to truly be thankful for. Time is so very precious and I am learning to truly appreciate what others around me do! One thing we all have in common is the innate ability to love something, no matter what it is. It’s the best part of humanity to me.

Be Merry everyone and enjoy your day!


Posted by on December 20, 2017 in Uncategorized


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And So It Goes….



So this morning was the first of many workouts at the new gym! Typically I’m extremely hard on myself for what I should be able to do versus what I actually do. This morning was a 2 a.m wake up call and I was nervous but ready! The gym attendant looked at me with a thankful smile when I walked in. That dude had been there since 10 p.m. last night and looked like he hadn’t seen a soul in He is a young kid I’d say college sophomore at the oldest and he seems very upbeat and happy about his job. The reason I mention this is because when I go someplace and the person working looks like he truly wants to be there it really helps the experience! Great start to the workout!


The very first thing I did was hit the sitting elliptical that I had been eyeing when I made my initial tour of the place. This thing looks great and super easy on the joints and such. As I climb on I noticed the machines were tightly pushed together to each other so I had to do a little furniture moving to get my butt on the machine. Once I began it seemed so awesome at first. As advertise the machine was very easy on my joints and knees and I was coasting along until my machine decided to switch levels on me! It went from the first level to like 30 on me and my legs started feeling like I was walking up those huge hills in San Francisco. While I desperately tried to adjust the level my legs were absolutely screaming! The damn level wouldn’t change back down to 1 so I was a hurting unit for a few seconds. And I mean just a few because the total time I had been on the machine was like 2 minutes tops! I’m not sure if I was operating the machine right or if I wasn’t going fast enough for the machines liking so we parted ways until next time. The score: Gym 1, Alexx 0




I was determined to get some cardio in so I tried the standing elliptical this time. Now I believe that this machine had seen the difficulty I had with the last one and it welcomed me with open arms. I was able to get another 2 minutes or so to warm my legs up before lifting. My plan is to build my cardio up to about 30 mins a day and then just intensify my cardio as I go. Man, I think when it was all said and done I may have gotten 8 minutes of total cardio this morning yall! I mean damn it was rough. You don’t know how lazy and out of shape you are until you workout I guess, thus is why I’m doing this in the first place. So while I was able to do this machine, I was so out of breath that the as I left the cardio area I swear I heard the other machines laughing at


Now with the strength training, I was able to do 4 exercises rather easily and without much discomfort! I plan to add as I go. Strenght training is definitely more in my wheelhouse but it’s pretty easy with the machines as opposed to free weights. With the machines your seated for most of the workout so while you build you chill. My goal was to make sure I didn’t give myself too much time in between reps. I did 3 sets of 10 and it was fairly easy. Honestly, I could have pushed for more weight but again the first day I wanted to see where I was. Gym:1 Alexx:1. Ha!


Now that I’m done with the first workout I’m not sure how I feel about it. I know for sure I will be making this a habit! No doubt about that, however part of me feels like I could have pushed a little harder and done a little bit more. There’s always tomorrow I figure but I hate the feeling of knowing I have so far to go. Which is really crazy because at the same time I absolutely love that I have so far to go. I brought no music to the gym and tunes always motivates me in the gym. This week I’m concentrating on forming my routine. Once I get my routine down I will most definitely use my music to help with doing better in the cardio area! It’s all a process and while my performance sucked today, I’m very optimistic about my future gains and accomplishments!


On the eating front, I’m happy to report that I had about 50g of carbs yesterday and was just 75 calories over my 2k for the day. I have been fooling around with my diet to increase vegetable consumption and decrease my meat eating. It’s hard for me to get my 7 cups a day of leafy green veggies without taking those calories from somewhere and so meat must be reduced. My salad game is proper yall so I’ll be able to up my greens no problem at all. As far as fasted workouts go I felt great, although I can honestly say that maybe I will need a shake or something for my pre-workout if my cardio doesn’t improve!


Honestly, folks, I have to say I’m very proud of myself for taking the first step and keeping this promise to myself to be healthier for years to come. I know that consistency is key to my overall health and well being! I refuse to give up!


Thank you so much for reading this and for supporting me. There are so many of you who have said some wonderful things to support me and I am truly thankful! Go enjoy your life homies, have a fantastic day!


Posted by on December 19, 2017 in Uncategorized


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