Yo, what’s up guys welcome to the blog. So I’m currently writing my goals for the day the tasks I want to achieve for the day I’ve realized that if I don’t do this, and the days I haven’t written this, my productivity goes down. So this is really happening. So I’ll share today’s goals with you guys. So the goal is to just complete each task list.

One by one and try to minimize any procrastination between each goal and basically have a solid productive day

breakfast check whatever guys what’s up its various peanut butter flax and chia seeds. And

one thing that I really want to change about myself and that is my habit of checking my phone every 10 minutes. It’s literally the main cause of all the procrastination that happens between my tasks that I am working on. And I’m trying to keep my phone away from me as much as I can. But the thing is, my work is on my phone. And you know, I am very responsive at the phone if it’s ever a client, or if it’s you know, to blind anyone on Instagram or anything like that, but I need to set a time schedule for these things.

So and you’re like keep time for blind time for the blind comments and you do keep time away from my phone because it really really slows me down. So if this is something that you

went through in the past or go to let me know in the comment section down below how you were able to get over this phone procrastination habit, I would love to get some tips today.

So I’m all desktop right now. I’m supposed to be going for a meeting in some time regarding my online coaching business and Yep, that’s what I’m going to be wearing. I pretty much live in gym clothes all the time. Guys talks about being self employed, right? I started my online coaching business in July and honestly, it’s been the best decision I ever took in my life. I feel so grateful and blessed to have the opportunity to train so many people from all over the world and basically make fitness a lot more enjoyable and sustainable part of their life. Show them how good health can impact every area of their life and

judicial and what their bodies are capable of. So that’s been a blessing and this meeting that I’m going for right now I can’t share all the details with you all but and basically stepping my online coaching game up one notch

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some grabbing a quick meal before I head out. This might just be my pre workout meal as well keeping it very simple doll lentils, veggies give me a very light because I want to enjoy this vegan burger neither I’m having a craving for so I’m adjusting my calories in the day so that I can enjoy more calories at night. basic basic nutrition tape use it if you plan to go out you want us to stick with your nutrition goals. just adjust your calories earlier in the day so you don’t mess up

Good evening.

Done with that meeting now off to go get a crazy back and biceps session. So that’s my knowledge and I never want to have to feel

There’s good so the movement I just did was the snatch grip deadlift, so it’s different from a regular deadlift because my hand if you saw my hand placement was much wider is going to make your exercise so much tougher and target your back a lot more try let me know if you like it smash that workout but I am starving guys real quick what

Doing post workout today to optimize recovery. Alright, so first things first I’m gonna have half a piece of this vegan brownie. So I’m adding this because post your workout you are gonna optimize recovery if you spike insulin levels so this is a fast digesting carbohydrates, a simple sugar based carbohydrate.

So it’s very beneficial to have immediately post workout. Now this isn’t the best choice I would have something like a banana or something that was really creating this brownie and more better than have a post workout and I’m also going to have a blue red is right now by hand micronutrients, antioxidants great post workout.

Once this is done, I’m going to move on to the proteins so I’m using lean as a ball plant based protein powders got 25 grams of protein per scoop immediately I’m going to have this after I finished my carbohydrate portion of the post workout shake and I’m also gonna throw in five grams of creating more hydrate in this to basically restore

ATP levels you guys could get this protein on and save 5% on your total order if you use the code Rowan five already REMAX mean I was super super hungry so what I’ve got here I have some

tofu vegetables I’ve used Holly and Chipotle, a sauce and a bunch of things to make this super interesting and not blank.

Alright so let’s get into it. What are some of the things I wish I knew when I started my fitness journey when I began my fitness journey like

Most male teenagers, I wanted to have an awesome physique. I wanted to be ripped. I wanted to be muscular. And obviously I wanted to be very active and fit. But the looks, we’re a big priority to me. Now, one of the biggest mistakes I made when I started my fitness journey was trying to look to rip too fast. So if you try to look to rip when you’ve not actually built any muscle mass, you’re going to look skinny and the beginning phase the starting phase of your lifting journey in the gym is actually the most crucial journey when you put on the most amount of muscle so you’re trying to eat last and look to shredded is counterproductive to you and the local you desire. So the first thing I would say is if you’re just starting out in your fitness journey, don’t be afraid to eat more food, eat healthy food, of course, but eat more food, put on a little strength a little bit of size, build your foundation and then worry about going on.

A second thing I would like to talk about. is being afraid of carbohydrates. Now, this doesn’t just apply to people who are just starting out their fitness journey. In fact, a lot of people who have been who have some experience in the gym or who have been on this fitness lifestyle for a while, are afraid of carbs and you don’t need to be afraid of carbs and your enemy carbs, our main source of energy. Yes, too much carbs equals too many calories.

So that is not required, but carbs on its own is not your enemy. So don’t be afraid of carbs. carbs are literally your best friend in the gym. When it comes to performance, making you feel better than the gym and giving you the energy you need to really maximize your workouts which will help you get a better physique in the long run. Also, carbohydrates have a protein sparing effect, which basically means that it helps protein do its job better. So if you’re done with your workout and just suddenly start having protein powder or any other protein source without actually giving it carbohydrates, you’re missing out and put


recovery. So carbs are awesome. Just be wise about how much how many carbohydrates you eat, but don’t be afraid. Another thing that I was over concerned about was supplements. So the way the supplement industry markets itself is like you need supplements in order to build a great physique and that is just not true. So one of the mistakes I made while when I when I began my fitness journey was doing too much research research on what’s the best supplement and what’s the best next best supplement by when in reality you need to focus on what is the best way I can feed my body what is the right kind of nutrition what is the right way to train so if there’s a pyramid I would say focus on your training and nutrition first, then your sleep your recovery your habits and then supplements so supplements definitely do help supplement your lifestyle and make your lifestyle they make fitness and easier part of a lifestyle like let’s say a protein powder is very convenient post workout so nothing wrong with it. But this


nothing magical about it. You need to make sure you’re focusing on nutrition, whole food sources, proper training, recovery, rest, and all that stuff before you even think about worrying about what’s the best supplement. But another thing I would recommend, if you’re just starting out a fitness journey is to either invest in a good coach, there are plenty of good coaches out there. So either invest in a good coach who has a good understanding of macro nutrient requirements, calories and proper effective training. And let’s say hiring a coach is something that doesn’t work out for you because you probably can’t afford it or you don’t have the time for it.

Do your own research. If you’re watching this video, you have access to the internet, you probably have a phone or a laptop. So take some time off in the week in a month. Whenever you’re free and do some research it’s gonna take you a long way. You don’t have to be a fitness freak to know the basic principles of nutrition. Regardless if you’re a banker, if you’re a lawyer. If you work in a call center, whatever your respective field is, you need to know how to take care of your health.


Health is wealth, respect your temple. And it’s going to take you a really long way. How you feel your body day in and day out how much movement and exercise you perform in the entire week. How effective is the exercise you’re doing? All these things play a very, very big role in your overall health, your immunity, your performance, everything. And if you ever feel like there’s something you’re not sure about something you’re confused about related to nutrition or training. I do a fitness q&a every Monday on my Instagram and I answered 99% of the questions I get.

So feel free to send me a question. I would love to share my views on on this and basically clear your doubt and make fitness a lot more easy for you to understand and to really enjoy. So since I’m talking about effective workouts, something that I wish I knew when I started training was to not go to the gym and just go and train chest or just go and train back or just go in


Train your bicep that is an effective way to train. For most of us. Let’s say you have just three days to go to the gym in the week you want to do something like an upper lower full body workout or push pull legs or something like that. You want to basically train multiple muscle groups at once and hit your muscles more often. That is what’s going to help you build the physique you want in combination with proper nutrition.

If you’re just going to the gym and training one muscle you’re either probably overtraining that muscle or you’re not making the most of your time recovery and the potential gains you can make. That’s why I’m stressing so much and telling you guys to get the right kind of guidance whether it’s with someone else or whether it’s through your own research. It’s so important because you can waste so many months and years of you know, and money and resources on ineffective ways to eat and train which is not serving the purpose of your fitness goals.

Some of us just want to be fit don’t really want to put on muscle mass and things like that, which is fine. You can just eat really healthy in moderation, exercise, and you will be fit. But for those of you who have these crazy physique goals, who want to put on muscle mass and want to be lean and ripped, and you know, we’re want to look really aesthetic for you guys. proper training, proper nutrition is super crucial. Otherwise, it is going to be wasting a lot of your time, money, resources, energy and effort. And I don’t want y’all to do that because I did that when I began my lifting. I didn’t have the right guidance, I didn’t have


an effective training or nutrition protocol. Another thing you want to avoid is going on these over restrictive diets because it’s only going to lead you to binge and cheat as soon as possible. And it’s not what fitness is about. Fitness should be about enriching your life and becoming a part of your lifestyle, not something that’s taking over your lifestyle. It shouldn’t be something that you despise, it should be something that you look forward to. It should be something we cherish it should be something that impacts your life positively in every possible way.


So No bro dieting no pro splits. What I mean by bro dieting and bros let’s means non science based non science back information regarding training and nutrition that is really, really not helping you take advantage of the benefits of this lifestyle. Another thing I want to mention is making sure you don’t compare yourself to others. So a lot of us enter this lifestyle and see people who have been doing it for a while with amazing physiques and you can feel demotivated and intimidated at times, don’t fall under that crap.

Whoever you see was an amazing physique, respectable physique and who’s done, it naturally has taken time to build our physique. This stuff takes time. And that’s something you need to understand anything great, anything that’s worth achieving takes time, right? So anyone you see with an awesome physique has been training for a minimum of five to 10 years. So it’s very important for you to not be motivated by that and to not compare yourself to others. Understand your body understand that this is going to take time.

Love the process if you were able to build an amazing physique in just one year you would not respect your physique and if you would not

you would take it for granted and you would not understand life the hard work the patience to consistency the hustle the grind all these things that you learned from this lifestyle literally apply to every other aspect of your life so Don’t be in a hurry don’t confess that to others be patient stay consistent with the nutrition your training your sleep be happy and you’re going to be an awesome to see was babe say what’s up to the blog.

So we’re going to go get that vegan burger with you guys I’m about to have in the afternoon.

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