The Perfect Workout

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Most people have absolutely no clue whatsoever about how they should go about designing their training sessions.

They walk into the gym and immediately head over to the free-weights or machines— without warming up—and dive in, head first, into an incredibly inefficient training session; and, in most cases I observe, a workout that usually does more harm to their bodies than good.

This is because not only are they performing exercises incorrectly, with bad form and/or in the wrong sequences, but they are also just focusing on one aspect of a training session: lifting.

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Change Your “Diet”

Image result for music and booksThis past weekend, I was listening to a “Beats 1” Podcast that featured one of my favorite young Hip-Hop artists, Joey Badass.

Joey just released his second full length LP, entitled “Amerikkkan Badass.”

The music is uplifting, inspirational, and delivers a stinging social commentary on the current state of our Union as it pertains to social justice and race relations.

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Attention Deficit Training

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“Jack of all trades, master of none.”

Unfortunately, in this day and age of the internet and information overload, this phrase is beginning to apply to more and more people – especially when it comes to training.

Everyone wants to have and do it all.

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I Like Big Butts


Let’s face it, butts are “in.”

From music videos, to movies, to Instagram liars models—rear ends have infiltrated the culture and become the new symbol of sexy for women everywhere.

The appeal of the flat booty of the eighties and nineties has slowly drifted away (Thank you, Black Jesus), and folks are making room for a little more junk in their trunk. 

It’s no longer just for those rap guys’ girlfriends, either.

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My Current Diet And Supplement Routine


Most of the questions I get at the gym from clients and curious bros in the locker room pertain to my diet and supplement routine.

Therefore, rather than repeat myself on a daily basis, I decided I would tackle those questions with a post, and kill two birds with one stone.

Before I begin, please keep in mind that this isn’t particularly a “fat loss” diet.

I’m pretty satisfied with my current body fat level, and I eat more for maintenance and performance now.

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Paleo Pitfalls


In the 1980’s, America witnessed the low fat craze.

In the 90’s, we saw the rise of the Atkins style diet.

In the early 2000’s, the Mediterranean and South Beach diets reigned supreme.

In the last 5 or 6 years, however, the Paleo diet has surpassed them all as America’s go to fat loss eating plan.

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American Sniper, National Responsibility

A couple of weeks ago, I wrote a post for Martin Luther King’s holiday titled “Living The Dream: The 3 Dimensions of Health.”

If you haven’t read it yet, you can check it out here.

When I started this blog, I did so on one condition – that I remain true to myself.

I promised myself that I would not just have another “cookie cutter” fitness blog, and that I would speak about all the things that I am passionate about – especially if I feel those things will make you all reading this more conscious human beings and better people.

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Alcohol And Fat Loss

How much you wanna make a bet I can throw a football over them mountains?
How much you wanna make a bet I can throw a football over them mountains?

Whenever folks embark on a weight loss journey, the first thing they assume is that they automatically have to cut out drinking.

As a matter of fact, it’s usually one of the first excuses I hear – sorry, guys – from men as to why they can’t shake those last 10 (or 20) pounds.

“I’d have a six pack if I didn’t like beer so much.”


And if coach would’ve put you in that fourth quarter of senior year, you would’ve been state champs, too, right?

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Dieting: The”One Size Fits All” Approach Doesn’t Work

Image result for different diets

Happy New Year, everyone!

I decided that the very first topic I would tackle in 2015 would be that of DIETING.

This is the time of year where everyone decides to swing from one end of the dietary extreme to the other.

After 2-3 months (or more) of drinking and eating anything and everything placed in front of us, we now decide that it is time to “clean up” our diets for the new year.

Most people don’t know how the hell to go about doing this.

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50 Ways To Be A Bad Ass “MOFO” in 2015


1. Sleep 8-10 hours per night.

2. Eliminate wheat, dairy, soy, and refined sugar from your diet because inflammation is a b*tch.

3. Cook your own food.

4. Buy Organic.

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