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H30Fitness, Southfield, MI (2026)

05/11/2022

TOP 10 SIGNS YOU HAVE FAKE FRIENDS IN YOUR CIRCLE ⭕️ 🙅🏽‍♂️

Growth is an ugly process sometimes. It may seem like a nice thought to have your friends grow with you whenever you decide to elevate 😀

The truth is, not all of your friends want to see you do well, or at least better than them. 😕

Here are the top 10 signs of a fake toxic friend. If you find a “friend” displaying any of these, get rid of them. They don’t care about you as you may think.

1️⃣They act differently when other people come around you

2️⃣ They talk s**t about other people behind their backs to you

3️⃣ The only time they want to talk is when they have a problem

4️⃣ They make crude and insensitive jokes whenever you speak about your goals and dreams

5️⃣ Pocket watching

6️⃣ Constantly ask for help and get upset when you tell them no

7️⃣ They don’t respect boundaries

8️⃣They’ll hold you to a standard that even they don’t measure up to

9️⃣ Play victim whenever they have a problem with you but don’t directly address it

🔟 They’ll be there for you when times are hard but not when things are going good

I’ve seen these traits in several people I’ve had to let go of

❌ Family
❌ Ex-girlfriends
❌ Even my closest childhood friend

It’s never easy to get rid of someone who means a lot to you, but you have to understand one thing…..

Your circle will either grow you or bring you down 💯💯💯

Don’t just watch for words. Watch out for energy and actions.

Anyone looking like a suspect is one. Don’t hesitate to give a fake friend the peace sign if they look shady ✌🏽

If you allow yourself to associate with a fake friend, YOU’RE FAKE.

To be the best version of yourself, you have to be authentic. Rid yourself of anyone who makes you feel conflicted ✌🏽

Keep your circle small, and grow infinitely.⭕️♾

Keep elevating! 💪🏽

DM me the word “FAST” for coaching

05/08/2022

𝑻𝑯𝑬 𝑺𝑪𝑨𝑳𝑬 𝑩𝒀 𝑰𝑻𝑺𝑬𝑳𝑭 𝑰𝑺 𝑨 𝑴𝑰𝑵𝑫𝑭*𝑪𝑲 🧠🥴

What do a lot of women do when they want to tone up?

They

Drink detox teas 🍵

Wear waist trainers ⌛️

Eat “healthy” 🥗

Do massive amounts of cardio. 🏃‍♀️

All to see the scale read a lower number ⚖️

None of those lead to long-term change. They may work for some initial weight loss, but it all comes back as soon as you stop doing them.

If you learn a skill and begin to pick up some weights, you can change your body to perform better in the long run.

Take my client

When she first started training with me, she wasn't too concerned with losing weight. Her main goal was to tone up and get stronger so she could deal with her busy job working in the medical field 🤔

We prioritized making sure she was conditioned and getting stronger from week to week. As a result she

Dropped 4 inches from her waist ⌛️

She dropped over 3 inches from her hips and lifted her 🍑

Lost over an inch in both arms 💪🏽

With only having to lose 3lbs total 😳

In 4 months of working with me, she dropped over 14lbs of body fat while gaining 11lbs of lean muscle!

A 7.2% reduction in body fat!

Congrats Gabe! Your hard work paid off for sure!

Your “ideal weight” may not be your ideal weight, and that’s okay! All that matters is your burning fat and getting stronger.

Carrying more muscle means a faster metabolism, so do not be afraid of those weights! 🏋🏽‍♀️

So ladies, if you’re tired of relying on the same old methods to tone up for the summer and want to look great and feel great year round.

DM me the word “FAST,” and I can start getting you right TODAY! 👍🏽

05/08/2022

𝑭𝑨𝑺𝑻𝑰𝑵𝑮 𝑩𝑬𝑵𝑬𝑭𝑰𝑻𝑺!

Intermittent fasting (IF) is the talk of the health world, but it’s more than just a trend. It has incredible health benefits:

✅Promotes fat burning & aids in weight loss
✅Balances blood sugar & reduces insulin resistance
✅Reduces stress & inflammation in the body
✅Cellular repair/renewal
✅Promotes longevity
✅Improves sleep
✅Reduce the risk of heart disease and lowers blood pressure/cholesterol
✅Enhances brain function

Intermittent fasting is restricting your eating window.

You can start by fasting 12 hours a day. The most popular range is the 16/8 method, 16 hours fasting and eating during an 8 hours window.

Intermittent fasting aims to allow your body time to rest and repair.

We automatically fast while we’re sleeping, and intermittent fasting is simply extending this out into our waking hours.

No food is allowed during the fasting period, but you can drink water, coffee, or tea.

Have you tried intermittent fasting yourself? What was your experience?

09/23/2021

PCOS AND FASTING 👆🏽

Polycystic o***y syndrome, or PCOS, is the most common endocrine disorder in women of reproductive age

The primary characteristics of this syndrome include: hyperandrogenism, anovulation, insulin resistance, and neuroendocrine disruption 🥺

This disorder causes chronic stress to a woman’s body. Resulting in elevated cortisol levels and excessive inflammation 😰

Insulin resistance in PCOS is usually treated with medicine like metformin. What can really help along with that is adapting healthier lifestyle habits ✅

Fasting of course, means there’s going to be a period where there is no glucose in the bloodstream. Your body won’t need to create insulin and that will allow you to target visceral fat stores

Of course with anything like this, you should consult a physician on what appropriate methods of action you should be taking 👨🏽‍⚕️

My client DeJuana shed inches off of her waistline and she helped rid her body of a lot of water retention

Less water retained = less inflammation

Less inflammation = less stress

Less stress = lower cortisol levels

Lower cortisol levels = increased insulin sensitivity (with this disorder specifically)

Increased insulin sensitivity = faster metabolism 🙌🏽🙌🏽🙌🏽🙌🏽

If you’re struggling with PCOS you may want to speak to a physician about what you can do to make sure your body is functioning optimally

Once you have a gameplan, Intermittent fasting can be the perfect tool to help get you to a desirable weight and body shape 👍🏽

If you need assistance with fasting, comment a “👀” and I’ll shoot you a DM 😎

#16:8

09/22/2021

OBESITY IS A DISEASE 🦠

This is something you have to know 💡

Without this knowledge, your attempts at fat loss can be a total blunder 😢

Conventional weight loss methods consist of calorie restrictive diets that “should” force your body to burn body fat

From personal experience I haven’t seen that work long term for me or any of my clients 🙅🏽‍♂️

Also science says it’s a load of crap lol 💩

Often times when I get a new client, eating too many calories is actually the last of their struggles. A lot of them barely have an actual appetite 😬

Based on how many calories the average adults needs and how your body adapts to incoming energy, if you’re eating REAL FOOD, it's actually close to impossible to over consume your body’s energy requirements 😯

It all comes down to food selection and timing!

Junk food and refined carbohydrates do not work well with your body chemistry.

They have very little nutritional value and they spike your insulin very high and very quickly 📈

Sugar is also very addictive and it isn’t filling. This can make snacking problematic which can lead to overconsumption 😳

This causes your liver to become overloaded. It’s main job is to produce glucose in the bloodstream.

If it has to choose between producing and absorbing, it will produce. The sugar can easily be deposited as fat

Over time you can develop fatty liver. Your muscles cells also become way less responsive to insulin 🧬

They no longer absorb glucose as well and you begin to put on fat easier and easier

Fasting will teach your body to function how it’s supposed to. With no immediate energy available, your body will be forced to drain glycogen first then use body fat (reserve energy) second. 💪🏽

Done over time, fasting can restore insulin sensitivity and help boost your metabolism

So it’s not just about lower calories……

It’s about getting your body into a proper energy and hormonal balance 😀

Fasting can do wonders for obesity if it is strategically used.

Do you have a fasting gameplan? 🧐

#16:8

09/20/2021

FASTING DEFINITELY WORKS FOR WOMEN‼️

When it comes to my clients, I feel that women deal with stress the most 👩🏽

Especially single mothers and women in management positions 👀

This stress can force our lives to get ahead of us and we often forget to take care of ourselves

“Gotta get the kids ready for school”

“Gotta present this project for work”

“Gotta prepare dinner for me and everyone in the house”

I’ve seen it first hand with my own mother and she eventually passed away due to health complications 🙏🏽

Fasting helps with stress because you have so much more brain power that is not dedicated towards food! 😁

Also since your not eating, you won’t be as tempted to indulge in those guilty pleasures that add inches where we don’t want them 🥴

Fasting is also great at regulating hormones like cortisol (stress hormone). Lower blood sugar levels equate to less cortisol

This means less inflammation in the bloodstream ✅

Less inflammation can equate to lower stress levels 😀

Not only will you look healthier but you will feel happier as well 😁

Fasting is just a tool though, it still has to be implemented properly for you to see the results that you want 💯

Are you currently on IF?

If so drop a “🙌🏽”

#16:8

09/19/2021

4 TIPS TO BURN FAT FASTER ON IF 🔥

When it comes to burning fat, I can’t think of a tool that is more effective than IF 💯

It uses nutrition timing to get your body in fat burning mode‼️

You can also do these 4 things to burn fat faster while Intermittent Fasting 👌🏽

✅ Eat whole foods and avoid refined carbs. Processed foods contain several ingredients that aren’t food. Those same ingredients deregulate your body’s hormonal functions because they get absorbed very quickly and hold little to no nutritional value. As a result, your body see’s energy coming in that has poor energy output, the result is fat gain

✅ End your fasts with a workout!
Chances are your glycogen stores are already depleted at the end of your fast and working out on top of that will burn a large percentage of calories from fat. This will translate to changes in body composition quicker vs working out after a meal

✅ Reduce carbs at dinner! Your body has a natural clock called the circadian rhythm. Your body generates more energy during the morning and day time than it does during the evening and at night. Since your body is going to slow it’s metabolism down anyway, cutting carbs will do you justice. Carbs are your body’s immediate energy source so if our bodies are telling us that we don’t need any immediate energy, listen to it!

✅ Resistance train to boost insulin sensitivity! Cardio can burn calories and fat but resistance training will make your body better at using food for immediate energy. Your body loves homeostasis and adaptation. When you consistently weight train, your muscles become bigger and better adapted to storing glycogen. Over the long run, this can help your bodies tolerance for carbs as it will be more likely to use it for immediate fuel vs stored energy

There are several other things you can use to burn more fat on IF but these 4things are game changers in their own right 😎

Are you currently looking to lose 20+ lbs with intermittent fasting?

If so, comment “✋🏽”

#16:8

09/18/2021

Fasting Is A Game Changer 😎

My Client Dre Struggled With His Weight For Most Of His Adult Life

He Had Problems Common With Most People His Age

Working Too Much 😩

Not Sleeping Enough 🛏

Balancing Time Between His Obligations And Himself

These Sort Of Things Can Compound Into Each Other, And When You Pile Of That On Years Of Poor Dieting, You Get The Effects Of Metabolic Syndrome 😮

Your Body Becomes Programmed To Store More And More Fat, Which Makes It Harder For The Weight To Come Off And Easier For It To Come Back 😰

So In Order To Fix This, I Had Dre On A Fasting Protocol To Help His Insulin Sensitivity 👌🏽

The Result Is He Dropped 40lbs In 3 Months! 🙌🏽

Once You Work Towards Getting The Body Back To Homeostasis, Fat Loss Becomes A Natural Process ✅

Fasting Can Reset Your Body’s Metabolism And Prime It To Utilize Nutrients Easily But It Is A Process 💯

What Diets Have You Tried In The Past?

Have You Seen Success With Them?

If Not You Can Dm Me The Word “FAST” And We Can See If Fasting Is The Right Approach For You

#16:8

09/18/2021

Intermittent Fasting and Brain Health 🧠

When It Comes To A Healthy Body, It All Starts With A Healthy Mind. That Is Why It’s Imperative That You Optimize Your Brain Health 💯

Intermittent Fasting Causes Several Events That Allow Your Brain To Function At Its Peak Capacity, And Increase Its Longevity 🙌🏽

Recent Studies And Clinical Trials Have Shown Connections To Improved Memory, Executive Function, And Overall Cognition Due To Regular Fasting. Many Theorize That This Is Because Those Who Do Not Fast Never Allow Their Bodies To Make A Metabolic Switch From Glycogen To Ketones 😮

The Late-night Snacking And Early Morning Breakfasts That Many Americans Enjoy Could Be Hindering This Process 🥴

Following A Restrictive Fasting Regimen Allows For Metabolic Switching In The Body. Metabolic Switching Allows The Body Time To First Process Stored Glucose In The Liver And Then Process Fatty Acids And Ketone Bodies.

Ketones Are Not Just Fuel For The Body; They Also Influence Factors Of Brain Health And Aging. Ketones Fuel Our Brains And Have Been Linked To Enhanced Thinking, Memory, And Learning Skills 👌🏽

The Research Indicates That Intermittent Fasting Can Be An Effective Way To Live A Healthier Life For Both Your Body And Mind. However, This Treatment Does Not Suit Everyone. If You Are Worried About Your Physical Or Mental Health Before Starting An Intermittent Fasting Plan, It Is Encouraged To First Speak With Healthcare Professionals 💯

I’m A Certified Personal Trainer And Nutrition Coach. If You Need Help Determining If Intermittent Fasting Is A Healthy Lifestyle For You, Dm Me The Word “Fast” And I Can Help You Out 👍🏽

#16:8

09/18/2021

TIERS OF FASTING

When it comes to IF there are several different levels to it 👌🏽

⏰ You have the 16:8 (16 hour fast 8 hour eating window)

⏰ 5/2 (Fast for 2 days out the week)

⏰ Eat Stop Eat ( fast for 24 hours once or twice per week.)

⏰ Spontaneous Meal Skipping (Skip Meals when convenient)

⏰ Warrior Diet (fast during the day and have a huge meal at night)

⏰ Alternate Day Fasting (Fast every other day)

They each have their own benefits and determining which one works best for you comes down to what your current lifestyle is like ✅

If you’re not a big breakfast eater then you can try the 16:8 and skip breakfast in the morning 🌞

If your looking for more of a physical and mental cleansing benefit ethan you can try the Eat Stop Eat or the 5/2. Giving your body a break from digesting food will allow it to fully repair and detoxify itself 💪🏽

Of course if you have any underlying medical conditions, you should speak to a health professional first 💯

If you’re have questions about how fasting can benefit your life personally, then DM me the word “FAST” and I can be of assistance 👍🏽

#16:8

09/18/2021

TIERS OF FASTING

When it comes to IF there are several different levels to it.

You have the 16:8 (16 hour fast 8 hour eating window)

5/2 (Fast for 2 days out the week)

Eat Stop Eat ( fast for 24 hours once or twice per week.)

Spontaneous Meal Skipping (Skip Meals when convenient)

Warrior Diet (fast during the day and have a huge meal at night)

Alternate Day Fasting (Fast every other day)

They each have their own benefits and determining which one works best for you comes down to what your current lifestyle is like.

If you’re not a big breakfast eater then you can try the 16:8 and skip breakfast in the morning.

If your looking for more of a physical and mental cleansing benefit ethan you can try the Eat Stop Eat or the 5/2. Giving your body a break from digesting food will allow it to fully repair and detoxify itself.

Of course if you have any underlying medical conditions, you should speak to a health professional first.

If you’re have questions about how fasting can benefit your life personally, then DM me the word “FAST” and I can be of assistance

09/17/2021

𝐓𝐇𝐄 𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐂𝐄 𝐎𝐅 𝐀 𝐂𝐎𝐀𝐂𝐇

Take a second to think of the highest performers and all time greats in any field.

🏀 Sports

💰 Finance

🖼 Artists

🎭 Actors

You name it 🤷🏽‍♂️

What’s the one common denominator for all the people in these fields?

Did they all have a lot of money? 💵

Nope. Plenty of athletes and actors came up poor 🙅🏽‍♂️

Were they all smarter than everyone else? 🧠

No. Plenty of successful people have average and sometimes slightly below average IQ’s

So what is it then?

Drumroll please 🥁……….

THEY ALL HAD COACHES 😎

When it comes to success there’s one factor that people sleep on.

It’s speed 💨

When you are working to be better, you’ll always stand a better chance when you work to get things done quickly!

My guy Mike said he wanted abs and he wasn’t trying to take the slow route and do it on his own.

Sure he had an idea of workouts of what workouts to do but he knows from experience that he always does better when someone puts a little pressure on him 🔥

So I definitely applied pressure 😎

🏋🏽‍♂️ Workouts designed to push him at his current fitness level

🍎 A custom nutrition plan designed for him to see success IMMEDIATELY.

Last but not least I brought……

📱 Accountability. A great plan is only good if it’s executed so with me as his coach, there was no way he wasn’t going to get the job done

The results speak for themselves

Proud of you bro ✊🏽 Way to handle business‼️

Are you ready to take the fast track to getting shredded?

If so, DM me the word “ELITE” for coaching

#16:8

H30Fitness

05/11/2022

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05/08/2022

09/23/2021

09/22/2021

09/20/2021

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