REALfit

06/05/2018

Goals:My hope is not to focus on myself. But inspire others to grow. Preserve through struggle. Strengthen the resolve to improve. Most of all achieve a state of contentment.

These are my goals by August 19th.(Baby’s due date).

1) under 8% body fat.
2) have enough enough endurance to run a mile flat out.
3) gain 5lbs of lean muscle mass.
4) be content with self and conditioned to be able to preform any task physically that anyone may have need for.

Currently:20% body fat. 196.6lbs.
I don’t have the endurance to run up the steps once at Creve Coeur lake with out vomiting.

06/05/2018

I’VE HAD ENOUGH!!
Yesterday marked an realization of how far I have let my health slip.
It all started when I couldn’t clip on my squat belt. And didn’t have the cardio endurance to play an inning of soft ball with out almost needing to sit.
I have lost a tremendous amount of strength too.
Down from 365lbs on squats for 5 to struggling with 185lbs.
But this is not a complaining and bickering post. ITS MOTIVATION!!
Me and my wife are expecting our first child in August 19th. My goal is to be healthy and there for my daughter. For her to look back and say,” my daddy is always in amazing shape.” To be there for my wife when she needs help. To have fun free time and not be bothered by my lack of abilities.
ITS GAME TIME!! LETS GO!!
Goal post to come soon!

06/05/2018

Hello All!! Much needed post!
I’ve been away from the fitness/ training scene for a bit but, taking time to focus on a different career path. But I finally have time to focus on fitness again!!! More good stuff to come in the coming days.

02/20/2017

Today's pWOD:
RDL 4x8
Pull-ups 4x failure
Banded hip bridge 4x10
Farmers Carry 4x 20ft (50lbs)
Planks 3x45sec
Curls 4x8 (65lbs)

02/19/2017

REALfit
90 Day Challenge- NUTRITION

2/19-6/4/17
Week1-4
Quality over quantity:
Cut down on sugars meals containing no more than 20g/entire meal.
Lower saturated fats. 20g or less a day.
Drink minimum of 32oz of water/day.
Start tracking food with my fitnesspal
Eat 1-2 pieces of fruit and veggies/ day.
Week5-8
Portion Control:
11x Bodyweight goal(lbs) = Calories/ day.
Meals at ⅕ calories/day total.
Drink 64oz of water/day.
Logging food= Hit Calories/ day goal.
Prepare all meals in advance one day/ week.
Eat 2-3 pieces of fruit and veggies/ day.
Log food daily.
Week9-12
Adjusting and Hitting Macros:
Drink water 96oz/day.
Hit all Macronutrient goals for day.
Allow 1 day/ week for victory meal.
11.5x Bodyweight goal = calories/ day
Eat 3-4 pieces of fruit and veggies/ day.
Log food daily
Week13-16
Carb cycling and Fasting
Cycle High carbs 24 hours before workout.
Pick one day/ week to fast for 12 hours( only water)
Drink 120oz water/day.
Maintain low fat/ sugar content/ day.
Maintain 12x current body weight = calories/ day.
Log food daily

02/15/2017

MY WOD: (volume) deadlift 3x5 @245.
Pendlay Row 4x8@100lbs
ZPress 4x8ea
Dips 4x5 bw
Trx pike ups 3x15
Hip bridges 3x15 banded
Rowing 750meters

02/13/2017

DAY 1 of 90day challenge. It's been a rough 3months for me. I have lost a lot of motivation and fell off track. But that ends TODAY!
Here is my current status; please feel free to post your progress!

02/05/2017

08/18/2016

Amazing work Sonya!! So proud of you!!

08/18/2016

IT'S HERE!!! Result stories are in!! I'm so proud of these 2!! 👏🏻👏🏻👏🏻💪🏻😇

08/03/2016

Workout of the week:
Stretch/ foam roll. 5min
Warm up :
3x 20 body weight squats. Modified or regular push-ups 3x 10. Band walks 3x 10feet down and back.
Workout:
Pull ups 4x8. Kettle bell swings 3x20
Lunges with dumbells 4x16
Plank touches 4x20.
Wall-ball-up downs 3x10 😅
Kettle bell rows 3x10 each
Cardio:
50yard sprint followed by 5v ups. 10min or 8rounds.