Vanilla Bean Lean

Apr

Work Hard Play Hard

By vblean | Filed in Fitness, Food, health, Moderation, Nutrition, Treats

If you eat clean and train consistently on a regular basis, and these are the ground rules you stick to, a treat here or there won’t slow progress.

I’ve learned the hard way that it’s no way to live to deprive yourself. Treats are an integral part of any balanced program.

I’ve tried treat days, treat meals, small treats in my every day, and all can definitely work. I’ve found that NOT planning treats has worked better for me than planning them. I prefer to eat clean and train consistently and when an opportunity arises to enjoy life with those I love and when it includes a treat, I go for it.

Instead of planning treats, I allow life to happen. There are more than enough spontaneous treat occasions and for me, it makes me feel less deprived and much more free if I am not restricted to a specific treat date and time. I’ve found that with all those spontaneous treat opportunities, there’s no need for me to plan my own treat meal or day – plus – that only puts emphasis on deprivation for me.

Flexibility, spontaneity and balance is where it’s at. But remember, you have to have already put in the work. So work hard, but play hard too. It’s the only way I’ve found to live. It’s where happiness is at for me.

Work hard, but play hard too.
Be consistent, but treat yourself.
***

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Coffee Talk

What is your treat mentality?? I’d LOVE to hear it!! Share share share!!!
What questions do you have for ME about my approach?

Tags: "treat" meal, cheat day, cheat meal, deprivation, enjoy yourself, froyo, gelato, health, moderation, occasions, play hard, spontanous, train hard, treat day, treats, work hard, work hard play hard, work hard so you can play hard

Apr

Quick Intermission

By vblean | Filed in America, Challenges, health, Personal, Strength

I know. I owe you all a million posts. Okay, not a million. But a lot. They’re coming soon, I promise!

I owe you all a lot of things. I owe you a post about what I’ve been doing for workouts lately. And I owe you a post about how I’ve been eating (way cool by the way!). And I owe you lots more posts about lots more things. I have some seriously exciting, awesome, and somewhat controversial posts in the mix right now that I’m working on putting together and finishing. They’re about how and what I’m eating now, how I’m working out, about being healthy and how it’s perceived in the fitness world, so much to talk about and so many posts that are long over due! Thank you all for being such patient readers!

[Side note: In the meantime here is a quick do-anywhere workout I posted on IG to get you through until my next post! Winking smile ]

Before I post all of these things, I want to take a quick intermission. I want to take a quick minute in my corner of the blog-web-osphere and tell everyone that I am praying for America. It’s an uncertain time in the U.S. and the world right now. I wanted everyone and anyone effected, and to everyone else glued to their TV’s in horror, by the bombing in Boston, or the factory explosion in West, Texas, or any of the shootings in Washington or Illinois lately, or any other tragedy that is taking place currently that I am thinking about each and every one of them. I don’t know if there are words that can help, but know I’m thinking about everyone and anyone effected, no matter how small or large of a scale.

I am thankful for the first responders and bystanders that have done everything they can to help. Being an ER nurse myself, I can only imagine what healthcare workers in these areas are seeing. I can only imagine the heartache from families directly effected. I have seen the compassion from those who are willing to help, willing to fundraise and willing to dedicate a workout or run to those effected, and though that doesn’t change damage done it shows what happens when people band together. Americans are tough and resilient. Let’s keep making America strong, keep making us who we are. America can go back to the strong nation it once was – let’s all band together to make it happen.

And to all of my wonderful readers from other countries, I hope that you’re all safe and though I may not know the ins and outs of your country like I do mine, it doesn’t mean my thoughts aren’t with you through trials or my joy with you through happiness.

Keep being the best person you can be. Be there for those you love. And goodness, if things like this remind me of ANYTHING, it’s to be thankful for everything you have, and especially the time you have with the ones you love. Don’t forget to hug or kiss your family tonight. Don’t forget to tell them you love them. Remind those you care about what they mean to you.

Fitness related? Not directly no. Nutritionally related? Not so much. Related to life? Yes. Too important to ignore? I felt I couldn’t let these things pass without telling all of you I’m thinking of you. Keep being the best you that you can be, remember life is too short to beat yourself or anyone else up, so remember to love and remind those you care about how much they mean to you!

***

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***

Coffee Talk

What hit home for you most with all of these tough times?
Did you remember to tell someone you care about how much they mean to you today?
What did you do to remind yourself you love yourself because life is too short not to?

Tags: @vblean, america, boston bombing, lift for boston, run for boston, shooting, strength, tell those you love them, texas explosion, vanilla bean lean, west texas, workout for boston

Mar

Pink Stronger RX Gloves

By vblean | Filed in Crossfit, Fit Gear, FitFluential, Fitness, Reviews

You all know how I’ve been having a tough time finding workout gloves that can handle a beating.

Here was my post from 3 months ago on instagram:

Here’s what I said: “Really?? Again?? Gloves torn to pieces for a third time? Fourth time? Training mean has its consequences for fit gear. On the hunt for a pair of badass gloves that won’t rip on me.”

When I got the awesome opportunity to try out Stronger RX gloves (and who would say no? They’re pink! Winking smile ) I crossed my fingers these gloves may be JUST what I’ve been looking for.

And I think I may have been lucky enough that they are. These Stronger RX gloves are to die for, not to mention totally cute in the process. You all wanted me to share when I found some groundbreaking workout gloves. These seem to be them! Yes, they still need to stand the test of time, and you know I’ll be honest and share with you how they’ve held up down the line but to be completely honest, I doubt these will end up like my others. They’re clearly made with intention, intention to hold up to badass workouts, and this my friends, is EXACTLY for what I’ve been scouring the fitness gear world.

You all know I’m brutally honest, so let’s talk about what I’d change on the gloves.

To be completely transparent, there is only ONE thing I would change about the gloves, and that is to have them fingerless. It’s tough to change music on my phone without at least a fingertip showing, and having to take my gloves on and off during my workout to change my music is a hastle that I’d rather not deal with, but if the gloves work, the gloves work. But guess what? Stronger RX must have telepathically known my thoughts. They’re working on fingerless gloves as we speak. I CANNOT wait to try them out!

My other gloves that have clearly not been able to pass the test of time:

Stronger RX gloves:

The pads are tough enough while being lightweight enough to allow you to feel the bar through a lift. (VERY important!) The wrist closure helps with support and to keep the gloves in place.

I put these through the wringer, weight lifting, body weight exercises like burpees where your hands see a lot of ground time, toes to bars where the bar rips against the gloves, and so far – so darn good.

I am psyched about these and believe they’ll hold to the test of time. Only time will tell, but if I had to bet on it, I’d be on the Stronger RX glove side of things.

If you’ve also had a tough time of finding gloves to hold up to your workouts, Stronger RX is offering all of you wonderful people a discount code for free shipping that is good until the end of March, so jump on it! Winking smile

Coupon Code: SRXFIT

***

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***

What gloves are your favorites?
Do you like fingerless gloves or gloves with closed fingers?
Do you have any Stronger RX gear?

Tags: @vblean, badass workout, crossfit, fitfluential, gloves, pink, review, stronger rx, stronger rx gloves, vanilla bean lean

Mar

Sore Muscles–Rest or Push Through?

By vblean | Filed in 21 days of health, Fitness, health, Muscle Building, Strength

When we work a muscle group, it causes small micro tears in the muscle that are rebuilt stronger, which is how we build muscle. The small tears and repair of the muscle group in addition to lactic acid build-up (waste product of anaerobic exercises – ie: weight lifting) cause muscle soreness. The question is when to rest the muscles and when to push through the soreness.

What can help prevent muscle soreness and quicken recovery?

Poor nutrition can weaken muscle fibers. Ensuring you’re fueling your body with proper nutrition can prevent excessive muscle soreness and can help promote a quick turnaround. Adequate sleep is also essential to promote strengthening of the muscle, preventing excessive soreness. Warming up before weight lifting sets and cooling down afterwards, in conjunction with stretching sets the stage for quick muscle recovery. Foam rolling can add that extra punch to hasten the recovery as well.

How long should I wait to work the same muscle group again?

Smaller muscle groups, especially the core, should be given 48 hours (2 days) of rest before training again.
Larger muscle groups, especially the legs & back, should be given 72 hours (3 days) of rest before training again.

Say I’m doing all of this right but I’m still sore when I’m supposed to train the sore muscle group again, do I train or rest?

If you’re just slightly sore, you can safely train while making any necessary modifications or slightly decreasing intensity.
If you’re very sore, especially after a DOMS (delayed onset muscle soreness that shows up 1-2 days after the workout due to small muscle tears we talked about earlier), rest or do a very light active rest and stretching until the muscle is ready to be trained again.
A good way to judge is that if your muscle is sore to the touch or the soreness prevents full range of motion, it’s best to wait until that subsides to train that muscle group again.

What happens if I don’t listen and continue to train anyway?

This is where overtraining occurs. When muscle groups don’t get the chance to recovery properly, overtraining occurs which can lead to increased incidence of injury, joint problems, increased illness, fatigue, & plateaued performance.

Ensuring proper recovery is just as important as working out intensely. The strength work is primed at the gym through micro-tears and the recovery builds the strength. Both the workout and the rest period go hand in hand and are both equally important to increase your strength, performance, and get you closer to your goals.

***

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***

Do you rest or push through muscle soreness?
Which muscle group gets most sore on you?

Tags: 21 days of health, @vblean, michelle lesueur, muscle, muscle group, push through, rest, sean abbananto, sore muscles

Mar

Natural Ways To Boost Your Immune System

By vblean | Filed in 21 days of health, health, Nutrition

Yes, we work out and eat clean to look good and feel comfortable in our own skin, but an even more important reason that we take care of ourselves is so we FEEL good. It doesn’t matter how good you look if you feel lethargic and sick.

Working out boosts our endorphins and invigorates us while clean eating can truly be the medicine our bodies need. One huge benefit of clean eating is that the majority of your food is REAL food, not processed. That’s definitely step number one to feeling better. Getting enough protein, enough carbs, and enough fats is another really important part of feeling good.

Say you’re working out, eating clean, and still want to work on boosting your immune system and overall energy. This is where looking at specific natural remedies can come into play. Here are some of the best of nature’s “medicine” that we can use on a daily basis to keep our immune system strong and to feel energetic and healthy, without any side effects.

Raw Apple Cider Vinegar:

This is one of my go-to’s, and I take a couple tablespoons every single morning. ACV helps to balance our bodies pH levels so you’re alkaline (you don’t want to be acidic – bacteria & viruses flourish in acidic environments). ACV is also anti-bacertial, anti-fungal & anti-viral. Ensure you get ACV with “the mother,” this is the unprocessed, unfiltered version. My favorite brand is Bragg’s.

Raw Honey:

Chock full of vitamins, minerals, amino acids, live enzymes – honey is an antioxidant, antibiotic, & antiviral. Ensure that you’re eating RAW, unfiltered honey – it’s opaque and thick. Raw honey doesn’t come in the cute bears that you can see through, but instead in a jar. Honey helps to start up the immune system. Combine it with ACV and you’ve got a winner. 1-2 tablespoons of honey per day helps boost that immune system.

Vitamin C:

We all know Vitamin C is a given when we’re sick. Why? It’s an antioxidant, antiviral, and antihistamine (stops the inflammatory process in your body). I drink Emergen-C (powdered vitamin C drink that you dissolve in water – tastes great too!) every day to help prevent illness.

Aloe Vera Gel:

This helps to detoxify and cleanse your blood and digestive tract. It is also an antioxidant, anti-inflammatory, anti-viral, anti-bacterial, anti-fungal, anti-septic agent that is full of vitamins, minerals, amino acids, and helps the body stay in balance. Ensure that the gel you’re taking is not for sunburns, make sure it’s for INTERNAL use. 1-2oz per day helps keep your immune system humming along!

Echinacea:

Increases all of the cells that fight off bacteria & viruses, boosting the immune system. Take only at the start of a cold or flu, not every day otherwise it loses its’ potency.

Other great immune system boosters:

Zinc
White Tumeric
Garlic
Ginger
Astragalus
Omega 3’s
Flax Seed Oil
Pau D’Arco
Lysine
LOTS OF FLUIDS – drink your water!
Wash your hands!

***

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***

What are your go-to’s when you’re feeling under the weather?
How do you prevent getting sick?

Tags: 21 days of health, acv, apple cider vinegar, booster, health, healthy, honey, immune system, michelle lesueur, natural ways to boost immune system, sean abbananto, sick, vitamin c, zinc

Mar

The Skinny on Body Fat Levels

By vblean | Filed in body fat, body image, health

Day 15 of 21 Days of Health

The Skinny on Body Fat Levels

During those tender teenage years when us ladies were starting to grow our curves, the age old saying from our mothers about how women are blessed with curves hit us hard because today’s media often portrays the “beautiful” woman as a “skinny” woman, making those curves undesirable to us growing up. Our mothers were right to an extent, women are supposed to have some body fat. How much is too much? How much is too little?

Interesting visual on approximate body fat percentages:

(Source)

We all know that obesity (too high body fat) can literally kill you by the health problems it causes. A body fat that is too low can also cause complications, both fatal and life-altering.

Women have a higher body fat than men for the purpose of reproduction. Hormones, your breasts, your uterus, and ovulation (releasing an egg each month) all play a role.

In both men and women there is a body fat percentage that is “essential to human life.” This amount of fat is needed by the body for basic physiological functions.

No two people are the same, and someone else’s unhealthy could be healthy for you, and you’d both be borderline on the charts. Every person’s body is made differently, and body fat is gained in different proportions on everyone. One woman with may need to get down to 10% body fat to see her abs while another woman can see her abs at 16% body fat. Everyone is built differently. Just as there are normal limits for blood test levels, there are normal limits for body fat, and everyone fits into the range differently.

What body fat percentage is too low?

Women: Approx. less than 12-14%
Men: Approx. less than 5-8%

What body fat percentage is too high?

Women: More than 32%
Men: More than 25%

Great chart from ACE (American Council on Exercise) on body fat:

(Source)

(Again, everyone is different, but these are average numbers.)

If you don’t test your body fat, how do you know if your body fat is too low?

Low energy (chronic fatigue)
Loss of menstrual period or change in period characteristics (flow, etc)
Palpitations (from electrolyte imbalances)
Sleep Disturbance
Cold hands & feet

Complications of too low body fat for too long:

Metabolic Damage
Infertility (loss of period for extended length of time)
Osteoporosis/Bone loss
Cardiac Problems
Fluid & Electrolyte Imbalances

I have learned that as long as you have a healthy lifestyle filled with working out, clean eating, rest days, happiness, family and FEEL healthy – that’s the best gauge of all. Every single person is different, but it’s important to remember that although we’re bombarded with how bad obesity (too much body fat) is for you, there’s an opposite side of the equation, and too little body fat can be just as detrimental. I have learned that moderation and balance in everything could not be more important, and that FEELING healthy is the most important thing.

***

Do you measure your body fat percentage? Have you ever been too high or too low?

I don’t measure my body fat % and never have, I use the mirror and my jeans to gauge my progress.

I have been too low. I had a very unhealthy relationship with food at one point and ate WAY too little calorie-wise and my carbs were way too low. In turn, over about 9 mths I became underweight and my body fat was way too low. I luckily have the most wonderful man in my life who gave me the wake up call I needed, which allowed me to heal myself and re-learn how to love myself. I have written posts about this in the past, here is one of my most personal posts:

http://vanillabeanlean.com/2012/10/whats-beautiful/

Remember, being too low body fat can be just as harmful has having too much body fat. Moderation and balance is key to a healthy and happy life!

***

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***

Do you measure your body fat level? I don’t – I use my jeans and the mirror as a gauge
Have you ever measured your body fat levels? Nope!
Do you feel healthy? Yes.
Give me your thoughts on the skinny and fat of it all!

Mar

Reebok Sky DMX

By vblean | Filed in FitFluential, Reebok, Reviews

Walking on clouds? Check!

Fun Colors? Check!

Great Style? Check!

Perfect Fit? Check!

Feel Wonderful? Check!

Uber Comfy? Check!

AMAZING Performance? Check!
Stability? Check!

You name it – these shoes are IT!

(Funny because the morning I got these in the mail, I was wearing this shirt and bra to go to the gym in. Can you say fate? Colors. Match. – FYI this bra is Reebok too. LOVE. IT!)

***

The new Reebok Sky DMX have to be my favorite Reebok (or for that matter – any brand) of workout shoes yet! You all know how much I LOVE Reebok…

and wear my Hulk Nanos all. day. every. leg. day.

(Christina & I at Reebok Crossfit One Fifth Ave in NYC!)

Now I have just one more reason to love Reebok and their shoes. It’s a Reebok Sky DMX Love affair – don’t tell my big man! Winking smile

These shoes feel “ridiculous” as they’re described – so insanely comfortable, but they work. I have found most really comfy workout shoes are just that. Comfy. Perfomance though is usually nil. Not with these. Reebok has found the perfect mix of comfortable and high performance. The air cushions your feet, and one of my absolute favorite things about these shoes is that the air moves forward and back, but does NOT move laterally (side to side). This keeps the shoes supportive and increases shoe stability, while still allowing for the “shock” system and support. They’re also breathable – featuring mesh on the top so your feet don’t get too stinky! Smile with tongue out

The only thing I won’t use these for is leg day. I prefer a flat shoe with hardly any cushion to enable me to feel myself pushing through my heels (or not). Other than that, these are my new go-to shoes – plyos, weight lifting, sprints, cardio days – all of the above and much much more. I don’t run much anymore but I did a couple sprints and these things will cushion your joints, so runners, you’d love these too. That’s another thing I’m in awe with – they created shoes that not only meet weight lifters requirements, but sprinters, and runners, and group class-goers and the list goes on and on.

Can you tell I’m a MAJOR fan of these shoes? Reebok gets a thumbs up from me! You’ll be seeing these in my pictures very. often. Maybe I’ll have to buy another pair in different colors so you don’t get sick of seeing these! They have pink and black and blue and they’re all fun like these.

I think these are the next ones I want:

Killer color palate hm?

The Reebok Sky DMX shoes are officially on my must have, must buy more soon list. You too? Open-mouthed smile

***

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What are your favorite shoes?
What colors of the Reebok Sky DMX are your favorite?
What is one thing that is a MUST have for you in regards to workout shoes?

Mar

Nutrient Timing for Aesthetics & Immune Benefits

By vblean | Filed in Fat Loss, Fitness, Food, Goals, Muscle Building, Nutrition

Day 12 of 21 Days of Health

Nutrient Timing for Aesthetics & Immune Benefits

Proper nutrition at any time of day is key to the body and health you desire. Nutrient timing around your workouts is especially important, and proper nutrition before and after your workouts can make that difference you’re looking for.

Why is nutrition around my workouts important?

Pre-workout nutrition gives you the energy you need for your workout and prevents your body from using muscle-breakdown for fuel.
Working out breaks down muscle fibers, fuel and rest rebuild them stronger. Post-workout nutrition stops the breakdown and starts the repair in the window when the muscle cells can utilize the fuel the best way possible – for maximum muscle gain and minimum fat gain.
Your muscles are primed for fuel, and your insulin response is great, allowing carbs to be shuttled to your muscles and not your fat cells, taking the protein (building blocks) with it.

What are the benefits from proper nutrition around my workout?

Taking in protein & carbohydrates in your post workout window has been shown to increase skeletal muscle blood flow – allowing us to build lean muscle more readily, which in turn can help decrease body fat.
In addition to aesthetic benefits, having the amino acids from protein & the glycogen benefits from carbs, post workout can decrease cortisol (the hormone that is released during stress, including workouts) and can INCREASE your immune system.
It starts the anabolic response from your muscle cells (building muscles) and stops the catabolic response (breaking down muscle).
The food will be used as fuel and is less likely to lead to fat gain than any other meal of the day.

How long is the post workout window?

Taking in quality protein & carbs within 1-2 hours post workout fits into the “post workout window” where your muscles are primed for fuel.

How do I transition from post workout nutrition to nutrition for the rest of my day?

Protein paired with carbohydrate levels that remain higher can be your nutrition template for about 6 hours post workout. This gives you about 8 hours of your day – pre & post workout, and 6 hours post workout – to eat protein & carbs.
The last 3-4 hours of your waking hours should be filled with protein & fats, to continue to build muscle and burn fat without storing fat related to an increased blood sugar and insulin response that is not as fast as the post workout window.

***

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***

How do you time your nutrition?

What do you eat pre-workout & post-workout?

Tags: amino acids, anabolic, carbohydrates, carbs, fat, fat loss, glycogen, insulin, muscle, muscle building, nutrient timing, nutrition, post workout, Post workout nutrition, post workout window, protein

Feb

Rest Days Aren’t Optional

By vblean | Filed in Accountability, Fat Loss, Fitness, Goals, Muscle Building, Rest, Strength, Vanilla Bean Lean

I used to over-train. I used to go hard in the gym 7 days a week with hardly ANY rest days. Not cool. I used to HATE rest days, become anxious about them and feel guilty for not working out. I now LOVE rest days. You’re supposed to be working out and eating right because you RESPECT your body and because you LOVE your body and your health, not because you’re punishing it. That’s not okay. I learned the hard way. I now have 1-3 rest days per week depending on my training style at the time and how heavy I’m lifting at the time. I have been averaging 2-3 full on rest days per week (not cardio days, TRUE rest days) and have never felt better. I usually get in 4 weight lifting days and will usually do two days of moderate, short cardio, often one day on its own and one after an arm day. That leaves me 2-3 rest days per week. And I’m loving it. You don’t have to kill yourself to be healthy, happy, and balanced. It actually HELPS to give yourself time to rest and recover. It always gets me itching to go back and KILL IT in the gym. The more I embrace my rest days without anxiety over feeling like “I should have gone to the gym today,” the more enthusiasm I have when I DO workout. Balance, rest and recovery are SO incredibly important. I did have to learn the hard way, and my body couldn’t be happier that I am now listening to it and treating it well because I love and respect it. Let’s love and respect our bodies ladies and gents – it couldn’t be more important!

Day 9 of 21 Days of Health

The Importance of Rest Days

How many days a week do you take as rest days?

Those that do not take rest days or that use rest days as high intensity cardio training days will likely burn out, overtrain, or both.

Symptoms of Overtraining:

Fatigue, lack of energy, tired
Soreness – especially in joints
Slow to recover
Decrease in performance
Irritable
Decreased immune system

Most elite, professional athletes (whom often take things that help speed up recovery – topic for another day) take at least one full rest day off per week. For the average fitness-conscious gym goer, at least one COMPLETE off day is needed per week, with another one or two days of light crosstraining or cardio (incline treadmill walking, light biking) per week. How many days of intense weight training & cardio does that give you? Four. Does this seem like WAY TOO LITTLE? I hope not! Rest days need to be planned into your program just like your workouts and meals do. No skipping rest days, they’re much too important!

Recipe for success:

3-4 days of weight lifting per week
1-2 days of intense cardio
1-2 days of light, moderate exercise (active rest)
1 day (at least) COMPLETELY off

Why rest?

MUSCLE BUILDING happens when you rest and recover
Prevent overtraining
Keep enthusiasm high
Find balance between fitness, work, and home life
Allow glycogen stores to refuel
Repair tissues
Keep our bodies guessing
Prevent injury
Prevent too much cortisol (stress hormone) from being released & building up

***

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How many days/wk do you do active rest?

How many days/wk do you take a FULL day off of TRUE rest?

Have you ever overtrained?

Do you like rest days or have a hard time with them?

Tags: 21 days of health, balance, michelle lesueur, overtrain, overtraining, rest, rest days, rest days aren't optional, sean abbananto, success, the importance of rest days

Feb

Patience + Reaching Goals

By vblean | Filed in Accountability, Fitness, Goals, health, Motivation, pictures, Vanilla Bean Lean

Happy Saturday all you rockstars!! I will have an update of what I’ve been doing this coming week. It includes more weights, less cardio, more food, more carbs and I feel strong and healthy and I’m loving it! I can’t wait to share everything with you!

***

21 Days of Health

Day 6 – Patience + Reaching Goals

How many of you have tried multiple different workout routines, multiple different “diets”? How many of you were frustrated with the lack of results in a short amount of time? Let’s look at why.

It used to take 2 months to get a letter mailed to you.

Now it takes 2 seconds to send a text.

It used to take 30 minutes to bake chicken breast.

Now it takes 3 minutes in the microwave.

It used to take 1 week to get milk delivered.

Now it takes 1 minute to pull it off the grocery shelf.

It used to take months and years to build the physique you desire through hard work, dedication and consistency.

Now it still takes months and years with the same hard work, dedication, and consistency.

What’s the difference you ask?

People used to exercise their patience.

Living in an instant gratification society forgets what patience was made for. Living in an instant gratification society takes away from the accomplishment of slow progress. Slow progress is progress that will stay. Slow progress is making the decision every day to become better, to push forward, and with patience as your best friend, you will become who you want to be. The only difference, is with patience present, you won’t give up. You’ll keep going because you know what’s waiting for you – a week from now, a month from now, a year from now, 5 years from now. Patience will help you exercise every other dedicated bone in your body.

Building the health and physique you want takes time. It doesn’t take one week to gain a lot of fat. It doesn’t take one week to lose a lot of fat. It doesn’t take one week to build a lot of muscle. It doesn’t take one week to lose a lot of muscle. What it does take, is consistency to a healthy program that will produce a healthy lifestyle full of long-term results. Your body is the most wonderful “machine” ever made. It knows what it’s doing. Give it the right fuel and training and you’ll get there. All in due time.

Don’t fall into the instant gratification trap with your body. Allow your patience to flourish. Remind yourself that every choice matters. Patience can be your best friend that will help push you to your goals.

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When do you find your patience falters?