Don Burch

02/01/2023

WHY FAST? WEIGHT LOSS, HEALTH, DETOX!!!!

06/30/2022

06/30/2022

OG BUILD LEGS | GIANT SETS

OG, giant sets is a great way to change up your exercises to stimulate muscle growth.

A gin set is a circuit of 3 or more exercises for one body part performed one after another with little to no rest in between.

This approach will break down muscle fibers and spice up your workouts.

Exercises:
1. Goblet Squats
2. Front Squats
3. Forward Lunges
3 giant sets 10-15 reps per exercise, with 60 sec rest between giant sets.

Try it out and let me know what you think.

Ask me questions if you want to learn more

Follow me for more fitness tips while eating one meal a day.

Come get lean with me.

Who am i:

I just turned 49 and I am in better shape externally and internally than my 30’s.

I eat one meal a day,
I workout at least 5-6 times a week.
I don’t take any enhancements or gear.

I am an OG, that works hard and want to spread the news to my OG’s that you can do it to.

For my YG’s, “Young G’s”. You can do the same.

We all can work and put in the time needed to have a healthy body that
FEELS GOOD, LOOK GOOD, and PERFORM GOOD

Drop a comment and commit to the OG FIT CLUB movement

Coach DBurch


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06/30/2022

OG MEAL PREP COOKING CLASS | SOUTHERN GREENS
OG here is one of my meal prep staples. SOUTHERN STYLE COLLARD GREENS

This meal prep is about 6 meals.

Ingredients:
Collards 4 bundles
1 medium chopped onion
1 Tb Mince Garlic
1 chopped jalapeño
3 cups Chicken Broth
3 slices of chopped bacon
1lb Smoked Neckbones or Turkey necks
1/4 cup of Balsamic or Apple-cider vinegar
1 Tb Red pepper flakes

Boom, there ya go.

Motivation comes and go but consistency is the bread and butter to success.

ONE MEAL A DAY | FASTING FOR 23 HOURS AND WORKING OUT | THE SECRET SAUCE

I don’t count calories. I eat up and fuel up.

I workout 6 days a week. Sometime twice a day.

My body has truly changed from the inside out.

Fasting will always be a part of my fitness lifestyle.

I highly suggest that all fast in some capacity. Your body and spirit will greatly appreciate it.

Ask me questions if you want to learn more and
Follow me for more fitness tips while eating one meal a day.

Who am i:

I just turned 49 and I am in better shape externally and internally than my 30’s.

I eat one meal a day,
I workout at least 5-6 times a week.
I don’t take any enhancements or gear.

I am an OG, that works hard and want to spread the news to my OG’s that you can do it to.

For my YG’s, “Young G’s”. You can do the same.

We all can work and put in the time needed to have a healthy body that
FEELS GOOD, LOOK GOOD, and PERFORM GOOD

Drop a comment and commit to the OG FIT CLUB movement

Come get lean with me.

Coach DBurch

12/06/2021

OG FIT CLUB 3 WHYS FOR FITNESS

1. Look good & feel good
2. Gain muscle
3. Lean out

First and for most we workout because we want to look good. We want a body that looks good not to you but to us. You may think that’s vain but for us our body signifies our health. Also, we know when we look good we feel good.

Second we want to build muscle. Again, it’s not just to have muscles pressing out our clothes, which is a plus but we know having muscle has a positive impact on our health. In which means we feel good.

Last we want to lean out. We want to have a lower fat percentage. Yes having a six pack would be a great achievement but a lower fat percentage means we have control of our health and we have control of our health.

OGs you can achieve these 3 WHYs.

You just have to man up and step up.

You can achieve, and maintain a health body that looks good, feels good, gain muscle, and lean out.

Coach DBurch

11/10/2021

LOWER BACK PAIN
Sitting all day weakens our Glutes and hamstrings get shorter.

This is a combination for a over worked stiff low back.

Add rope pulls to your fitness routine to increase glute and hamstring strength.

Coach DBurch