1. Cut Out The Junk

When it comes to your diet, I would say to get on a program, however, most people stop listening when they hear the word “diet”. So, no burgers, pizza, french fries, chips, and cookies. What you need is more fruits, vegetables, and lean meats.

2. Stay Hydrated

That means drink water; not juice, not soda and alcohol. Water! I follow the 8×8 rule (eight glasses at 8-ounce) to keep me hydrated each day.

3. Get Some Sleep

Your body needs time to rest & recover. At minimum, 6+ hours of sleep a day is needed to recover from the last workout and have the energy to do the next workout. I train at a very high intensity level, getting sleep is a MUST for me or I might pass out! 🙂

4. Set A Personal Goal

Randomly walking into the gym and working out two or three times a week will never help you achieve the results you want. You need a plan. These are questions you need to answer. What muscle group? How much weight? How many sets? How many reps? How much rest time?

5. Don’t Perform “Verbal Cardio”

Remember to stay focused because there’s no such thing as “verbal cardio”. If you’re working out with a partner or trainer they are only there to help, guide, instruct, and motivate. Your conversation between sets can be too long and distracting from your workout objective that day. I stay away from people that perform this type of cardio because my body is not benefiting and it makes me lazy!!!

6. Make The Time

If you’re working out at home or at a gym plan for 45 minutes a day 3 to 4 times a week. I’ve noticed with my clients and myself, working out at a high to moderate intensity for 30 minutes, taking 5 minutes to perform dynamic stretching before, and static stretching for 10 minutes cool down is an ideal workout session. I love those 30 minute sessions with no rest periods between. Love the burn!!!

7. Consistency Is Your Best Friend

It’s not only necessary to stay on target for the summer, but developing good habits go a long way. Just remember effort and intensity is nothing without consistency. I train about 6 times a week with one of those days focusing on cardio & calisthenics.

8. Don’t Skip “Core Training”

Noticed I said core training and not abs.  When working on the core you target the front side and the back as well. A good core workout will also include the erector spinae, which are the muscles that make up your back, and also your glutes. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster. I work on core after every workout and one of my favorite core exercises is the “Dragon Flag Reverse Crunch” love that burn while working that entire torso.

9. Surround Yourself With People On The Same Track As You

In fitness, I always keep my circle small with positive vibes. If you put yourself in a positive frame of mind, you can accomplish anything. In training with someone new my objective is to make sure you don’t come back for another workout because that shows me that you’re not all in and we cant grow if your not 100% in. So, make sure you surround yourself around those that want to see you grow and not just in it to benefit for themselves. No jealousy, no hate just pure gains is what I like!!!

10. Nothing Wrong With A Little Trash Talk

When working out & competing with others there’s nothing wrong with talking a little bit of trash. A study from Florida State University showed that when athletes allowed to trash talk, the players’ confidence in their own ability increased by 46 percent, the study found. Being an athlete I carried that attitude into the gym as well. Those that know me well and workout with me know that I can get a bit annoying.I enjoy competing with those within. I like to yell out  “Watch Yo Girl” or “Your Weak” jokes will fire up everyone in your circle to compete and give out maximum effort that leads to the best results.