Stepping Up and Stepping Out

I have stepped up my networking game double time.   I have invested some of my training money into thumbtack.  This is a professional service that you can use to send your service quotes to people.  I have gained 1 official client with them.  After he undergoes a corrective surgery we will be working each day to regain and optimize all of the crucial movements he wants and needs for his dreams.  This was a step that was very uncomfortable to take.  Despite the odds I took the step and put in $20-30 for it.  Now, I will be working with my official client for $25 a week.  What makes it better is what is coming outside of the financial spectrum.  I gained 3 reviews all of which are 5 star and very special to me.  I always wonder how people feel about my training.  Below is my personal training widget from thumbtack.  If you are looking to market your services, use my referral link( Calvin's Referral )  I can get some more money to market my dream.  Wish me luck and if you would like training, please contact me.  I am in Nashville, TN.

Team Crucial Fitness

3 reviews

16 Fit Tips Compilation

16 Fit Tips

Here is a compilation of fitness tips that I use each day and I have found to be helpful to anyone.

1     Drink 10-16 cups of water per day. 

-       Drinking cold water burns calories.

-       Your body requires water to burn fat.

-       Water keeps you full.

2     Calories are key. 

-       Track your calories for faster weight loss.

-       Small bites and snacks add up over time. 

-       Look up how many calories it takes to maintain your weight.

-       Eat 100-200 calories less a week for a month. 

-       Weigh and recalculate after losing weight.

3     Lose weight SLOWLY.

-       Fast weight loss = a lot of muscle loss.

-       Losing a lot of muscle and fat results in loose skin.

-       Starving by eating less than1200 calories.

4     Resistance train 2-3X a week.

-       Lifting weights will build muscle.

-       Muscle will help you move and feel better on a day-to-day basis.

-       Lifting weights will also help your skin stay firm when you lose weight. 

-       You will not get bulky lifting weights (unless you’re a guy doing everything right).

5     Walk more.

-       Walking is the easiest thing you can do for weight loss.

-       Download a step counter app like Accupedo.

-       Get at least 5000 steps every day.

6     Eat for a purpose.

-       Eat to fuel your body and stay healthy. 

-       Ask yourself.  Am I eating enough vegetables to keep me healthy?

-       Am I eating enough fruits to keep me healthy?

-       The CLEANER you eat the MORE you can eat.

7     Use smaller plates and spoons. 

-       Using smaller utensils as well as plates will help you eat less at dinner.

-       It takes 15 minutes for your brain to realize that your full.

8     Break dinner into 1 plate now and 1 plate later. 

-       Breaking your meals up will help you eat fewer calories throughout the day.

-       Extra water will replace the food you missed.

-       Could you move in an emergency with how full you get now?

9     Eat carbs, especially before your active.   

-       It is perfectly fine to eat carbs, just keep the majority healthy 

-       Most of your energy comes from carbs. 

-       If you have extra carbs and calories, have an Oreo, cake, donut, etc.

1     Don’t drink calories. 

-       Sodas, juices, and alcohol pack on calories. 

-       Replacing liquid calories with ice cold water is powerful for weight loss.

-       Make your liquid calories with water to slowly eliminate liquid calories.

1     Build around what you love.

-       Pick an activity. Do that activity 3X a week. (Ex. Biking).

-       Choose exercises that compliment it. Do those 2X a week. (Ex Lifting Weights).

-       Adjust your eating. (Ex Eat smaller to prevent cramps while biking).

1     Eat 1 or 2 bad things a day.

-       Eat something you really want or crave 1-2 times a day.

-       A bowl of cereal, ½ cup of ice cream, a fun size snickers, etc. will keep you happy.

1     This is Life. 

-       Ask yourself if you can do this every week for the rest of your life. 

-       Can you track calories the rest of your life?

-       Can you minimize bad foods to 1-2 for the rest of your life?

-       Can you walk or bike the rest of your life?

1     SLEEP. 7-10 hours of sleep is required. 

-       The more time your sleep, the less time you spend eating. 

-       Your body burns fat and puts more energy into your metabolism when you sleep.

1     Find a partner & start a competition. 

-       When was the last time you turned down an offer for money?

-       Working out and planning with someone is fun.

-       An office challenge where a money pot is involved is a great motivator. What could you do with an extra $100?

1        Realize motivation is temporary. 

-   You are your best motivation. Find out why you want what you want.

-   Motivation comes and goes each day or in multiple parts of a day.

-   Dedication and consistency will continue when motivation fails.

“You will never get what you always wanted doing what you have always done” - Anonymous