The Hidden Costs of Being Late...

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The saying goes “fashionably late” right? Yeaaaa, when running a online and in person business, somehow still managing parenting as a single mom, it can be very easy to get lost in time attending to other matters. Whether you know realize it or not, you’re still paying for it.

Back story: I have a friend who is ALWAYS late. I mean she will delay getting ready or leaving in order to curate the perfect caption for a instagram post. We’ve been late to gatherings, meetings, and different events around the city because she likes to take her time and arrive prepared. I don’t say anything, typically just sit back and observe, but can I be real with you all? IT IRKS MY LAST NERVE!! I was raised: if you’re early, you’re on time, if you’re on time you’re late and if you’re late, you might as well quit, and although somewhat extreme, being early has its perks when it comes to running a successful business (or moving up in the corporate field). You see, I learned early on that being late has a cost, and although you may not see or be able to calculate every incremental lost, eventually they will add up. I like to think of procrastination and the actions that follow as the butterfly effect; the seemingly unrelated action of a butterfly flapping its wings in another part of the world has an effect on you. To some people, the idea may sound far fetched, however before reading the next part; open your mind and calculate how much time you’ve lost by being late or procrastinating.

1) Financially - The financial cost of being late is very impactful and sometimes can seem incremental. Take for instance being 1-5 mins late for work. Five minutes late to work will reduce your monthly salary (5 min x 5 days a week = 25 minutes x 4 weeks a month = 100 minutes or 1 hour and 40 minutes. If you charge by the hour can you afford to GIVE AWAY one whole hour + 40 additional minutes?

2) Safety - When most people are late, they typically are in a hurry or a rush and don’t take all the driving precautions they would normally take, therefore resulting in high car accidents or speeding tickets. With a constant rush and disregard of safety, the wear and tear on your car also results in faster and more constant oil changes, more maintenance, and more gas being burnt and utilized.

3) Professionally (workplace) - When CEO’s say they arrived early and left late; they truly mean it. When you show a disregard for your work ethic by arriving late to events, the office, meetings, it shows your lack of ambition and employers are less likely to promote you.

4) Professionally (entrepreneur) - Being on time when working for yourself can literally mean the rent next month or scraping up every penny to make ends meet. It shows character, patience, ability to adhere to schedules, conscientious of the clients time, able to hold yourself accountable, resulting in a higher quality of work

5) Future goals - When you procrastinate or arrive late, you offset your future goals by not accomplishing your tasks on time. You are seemingly always playing catch up, burning yourself out too fast by always having a never ending to do list.

Don’t beat yourself up if this sounds like I just called you out directly! The good thing is, you recognize you have some of these habits and can change them around! Start with little changes like setting all the clocks ahead 10 min fast! Although logically you know you’ve done this, subconsciously you will behave as if you are late and be able to arrive early or on time. If you already have tried the clock method for 30 days and need something new, then take 5 minutes out of your sunday and upload your schedule to your google cal and turn on traffic alerts. This method will monitor traffic for you and tell you when you need to leave by in order to still make it on time!

I hope these tips help! If you have more, please feel free to leave them in the comments below!

5 Tips For Booty Growth

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Hey GIRL Heyyyy!!! So normally I write about weight lost and the journey or financial health but today let’s talk about this “fit thick” look going around on IG and in the celebrity realm! If I got $1 for every consultation I had where a woman said “ i just want to lift my butt and keep my thighs, and flatten my stomach!!! BUT I REALLY DON’T WANT TO LOSE MY BUTT!” Or they will say “I want to gain more muscle in my booty but I don’t want it hard, I just want my man to be able to bounce a quarter off of it” LOL I’D BE AT LEAST A MULTI THOUSANDAIRE!!! HaHa! As a trainer for the past 8 years, as someone who was born with “noassatall” syndrome, as someone who dropped 40+lbs of fat but gained about 25+lbs of muscle, allow me to let you in on a secret…. YOU HAVE TO LOSE THE FAT IF YOU WANT A PERKIER, ALMOST CELLULITE FREE BOOTY!! I’m just saying!

Here are my top 5 tips for booty growth!

1) FOOD

This one seems like a no brainer, but it’s not just ALL the food, it’s not ALL the carbs!! It’s specific macros you’re going to have to eat for your body, BUT (pun intended) it’s more proteins and fats than it is carbs that are going to help your booty grow! That means go ahead and grab that jar of peanut butter girl! Oh while you’re at it, go ahead and grab that protein shake! Ooooh girl, I know you see that avocado staring at you! Go ahead and pick a good few for the week!! LOL muscles are made of protein and fats, in order to build a substantial amount of muscle, you’re going to need to an excess of high quality fats and proteins!

2) HYPER EXTENSIONS

There are many various types of hyperextensions, however they key takeaway from performing this exercise is FORM. With bad form comes a very bad back pain (that you do NOT want to experience) However hyperextensions strengthens the posterior chain (lower back, glutes, hamstrings) and can be used as an assistance movement to improve the squat and deadlift totals. This exercise is a secondary glute or hamstring movement to add more volume.

3) DEADLIFTS

My ABSOLUTE FAVORITE exercise of all time! Why? because there are so many variations to allow you to target specific muscles in the glutes! Now heavier deadlifts are great for powerlifting and overall strength but in order to successfully build rounder, more perkier glutes, you must reduce the weight and focus on controlling the tension as you lower your upper body!

4) SPRINTS

TBH I hate sprints!! Did you forget the entire blog I wrote about how much I hate cardio?? However sprints activate your fast twitch muscles which help you lift stronger, build your endurance, and it lifts your booty while reducing cellulite… yep leave it to sprints to help reduce cellulite!

5) TUT - Time Under Tension

Now this is where the real work comes in. Time under tension is how long you can hold the weight before resetting your body back to 0. By putting a muscle under longer amounts of strain and tension, you cause extensive muscle breakdown which will lead to larger muscles developing once they are rebuilt with all of that protein and fat you consumed!!

Notice, not one squat or lunge was mentioned!! There are so many variations of squats and without someone (like me!) standing over you, there’s a possibility your squats are training more of your quads than your actual gluteus! DM me on Instagram or leave a comment below if you have any questions!! Or if you’d like my help growing a booty and like to get trained by me (online), Purchase a membership to my online training studio here!!

5 Types of Food That Boost Weight Loss Part 2

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Hey FITT Fam! So I’m back with another blog about weight lost boosting foods! Did you read part 1? Did you run out and buy some new spices or fermented foods?? Comment below, let me know!

Last week we talked about the top 3 categories (with some easy to incorporate examples) for weight lost boosting foods, this week I wanted to wrap this 2 part series up with heavier foods that satiate your hunger yet still assist in fat loss. Numbers 4 and 5 on my list are:

4) Healthy Fats

5) Fibrous Carbs

Now these two categories, can get slightly tricky based on how the food item is cooked, however if you stick to the healthier options, spices instead of seasonings, these should be pretty simple!

Healthy Fats:

Hopefully by now you have some inkling or idea of a healthy fat! You may not know what CLA, MCT, or GHEE stands for, but you know it supposed to help keep your bad cholesterol low and your good cholesterol high, right? Well there are certain foods, supplements, and drinks you can consume in order to help increase your health. Healthy fats aren’t JUST good for your heart and removing the build up fats around your organs, but these fats also aide in weight lost. Healthy fats are used to boost your energy thus giving you the stamina to help power through workouts, office meetings etc. It speeds up the metabolic rate and helps in ridding the digestive tract of bacteria! A few of my favorite healthy fats: Salmon, CLA, MCT (keto bomb or bullet proof coffee) Olive oil, coconut oil, nuts. One of my least favorite healthy fat is avocado, due to its amazing benefits, I must add it to the list, but personally I can not stand the taste or texture!

Fibrous Carbs:

Starting the journey of weight lost, you hear that carbs are bad, a lot of the time, thing is, not ALL carbs fall under this category. Processed, refined, sugary carbs DEFINITELY fall under the “bad carb category”, but carbs that are high in fiber will get your engines revving in your digestive tract and help “move” some of that bad food out of your colon, if ya know what I mean! LOL! Due to the amount of fiber in these items, they are considered to be “good carbs”. Some of the top fiber filled carbs that help you lose weight, remove bloat and keep you full longer are whole-grain bread, brown rice, high-fiber breakfast cereals, whole-wheat pasta and whole-grain baked goods, eggplant, nuts and nut butter as well as oats, flaxseed, raspberries, broccoli, and a whole list of veggies. Consuming more of these foods with both soluble and insoluble fiber will aid in lower blood sugar levels, easier to pass (and more frequent) bowel movements, less day to day bloat, and faster metabolism!

I tried to keep this series as simple as possible! There is so much great information out there, but most blogs and articles will list 10-15 items of fat boosting foods, I wanted my readers to realize their are FULL categories rich in fat boosting foods and eating healthy is not limited to 15 items! If you learned something new, comment a heart or give this blog a like!

If you’d like to try one of my 7 day total body cleanses with step by step directions applying each of these categories and all of these concepts then CLICK HERE!