Be Safe This New Year

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10 minute workout

Pushups - 2 x 1 minute

Clap pushups- 2 x 1 minute

Plank pushups- 2 x 1 minute

T pushups- 2 x 1 minute

Diamond pushups- 2 x 1 minute

The Secret to Success Guaranteed to Work

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10 minute workout

Single Leg Squat (Left) 2 x 1 minute

Single Leg Squat (Right) 2 x 1 minute

Bridges 2 x 1 minute

Crunches 2 x 1 minute

Mountain Climbers 2 x 1 minute

6 Minutes for the Next 60 Years

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10 minute workout

Planks- 3 x 1 minute

Plank Pushups- 3 x 1 minute

Plank Jacks- 3 x 1 minute

Burpees with jump- 1 x 1 minute

Laws of Power

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8 minute workout

Get Back to It

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10 minute workout

Single Leg Deadlift- 2 x 1 minute

Dolphin Pushups- 2 x 1 minute

Supermans- 2 x 1 minute

Sprinter Situp- 2 x 1 minute

Russian Twists- 2 x 1 minute

Glo Up Unites

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Last night the Glo Up team (besides Brandon) Finally got together to get a workout in. Check out this video of my snapchat to see some of what we did.

10 minute workout

Pistol Squat 2 x 1 minute 

A Skips 2 x 1 minute (as fast as you can in place)

B Skips 2 x 1 minute (as fast as you can in place)

Straight Leg Run 2 x 1 minute

Butt Kicks 2 x 1 minute

Just Glo Up

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Just Glo Up

Marcus' workout 12.20.16

 

Are you looking for those winter gains? Get in the gym and put this workout to good use. Screen shot, save the picture, whatever you have to do. Just Glo Up.

 

Here's my favorite gym song to listen to as well.

 

Do What You Love

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Don't always be practical. If you truly love something, then go for it. 

10 minute workout

Double Leg Mountain Climber- 2 x 1 minute

T-Push-ups- 2 x 1 minute

Side Bridges (Right Side)- 2 x 1 minute

Side Bridges (Left Side)- 2 x 1 minute

Standing Calf Raises- 2 x 1 minute

Does Your Circle of Friends Push You To The Next Level?

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Does Your Circle of Friends Push You To The Next Level? You need to make sure your circle is filled with people who are like-minded and will help your growth.

Wall Pushups- 2 x 1 minute

Floor Dips- 2 x 1 minute

Plank Ups- 2 x 1 minute

Inch Worm Pushups- 2 x 1 minute

Clap Ups- 2 x 1 minute

Glo Up Fitness-Glo Up Alphabet Challenge

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For the workout today go try the Glo Up Alphabet Challenge using the name "Glo Up Fitness" for the letters to use to exercise. 

Glo Up Fitness

Rest Up Bless Up

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10 minute workout

High Knees- 2 x 1 minute (As fast as you can)

Fire Feet- 2 x 1 minute

Side Lunge Jumps- 2 x 1 minute

Calf Raises- 2 x 1 minute

 Bunny Hops- 2 x 1 minute

 

ATTENTION ALL HOOPERS

Attention to the Hoopers

If you're looking to expand your game, master the fundamentals, and take your game to the next level contact me at any of my social media platforms

 

 

Facebook

Instagram

Twitter

 

Here are some athletes that I have worked with in the past.  

How strong are you to not Quit when you're told no

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10 minute workout

Glute Bridges- 2 x 1 minute

Sprawls- 2 x 1 minute

Donkey Kicks- 2 x 1 minute

Left Leg Single Leg Deadlift- 2 x 1 minute

Right Leg Single Leg Deadlift- 2 x 1 minute

New Year New You. What Are You Going To Do

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Check out this video and get started on the workout below!

10 minute workout

Squat Pulses 2 x 1 minute

Sit Ups 2 x 1 minute

Flutter Kicks 2 x 1 minute

Lying Hip Extension 2 x 1 minute

Wall Sits 2 x 1 minute

The 9-5 Life (10 minute workout included)

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For those who don't feel the 9-5 life anymore here is a video for you.

10 minute workout

Jumping Jacks - 2 x 1 minute

Pushups - 2 x 1 minute

Clap Pushups - 2 x 1 minute

Burpees 2 x 1 minute

Twisting Mountain Climbers- 2 x 1 minute

Youtube Channel

Looking for a workout video from a while ago?

Check out Marcus' Youtube Channel for workouts

Click Here

30 Day Challenges

30 Day Challenges

For those interested in our 30 Day Challenges they will all be listed here!

Glo Up Alphabet Challenge

 

Glo Up Ab Challenge

 

Glo Up Squat Challenge

Be sure to post in the comments of the challenge that you completed it!

I'm here if you need me

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If you're ever feeling down, low, like nobody is there for you, or whatever just reach out to me. I'm here for you.

5 minute workout

Russian Twists 1 x 1 minute

No rest

Single Knee Raise Crunch 1 x 1 minute

No rest

Toe Touches 1 x 1 minute

No rest

Boat Pose 1 x 1 minute

No rest

Tick Tocks 1 x 1 minute

Last nights rant plus a workout

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Plank 3 x 1 minute

15 second rest

Right side plank 3 x 1 minute

15 second rest

Left side Plan 3 x 1 minute

10 Minute Workout

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Plank 2 x 1 minute

Plank Jacks 2 x 1 minute

Left Hand Punch 2 x 1 minute (as fast as  you can)

Right Hand Punch 2 x 1 minute (as fast as you can)

Twisted Squats 2 x 1 minute

5 Minute Morning Workout

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For those who haven't headed to work yet, here is a quick workout

1 minute of Mountain Climbers

1 minute of Twisting Mountain Climbers

 

 1 minute of Burpees

 

1 minute of Pushups (You can do them on your knees if needed)

1 minute of Sumo Squats

Thank you to those who participate in this workout. Good luck in through your day! #GloUp

Be Kind to Others

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New Movement's Charity Showcase!

“Growth, Learning, Positivity”

These are the words that describe The New Movement. This is a movement that stands for the people who need a voice or outlet to express themselves. The founder Karl Golden, is a Social Entrepreneur who works besides the people in helping communities grow, learn, and lead positive lives. Our main goal is to be an organization that stands for social unification and global development. We stand for and endorse the people who are making the world a better place through positive and uplifting actions.

You can visit The New Movement's site @ www.thenewmovement.net to read up on their articles and see how you can get involved in making the world a better place, taking it one day at a time.

We are pleased to announce that Glo Up Fitness will be serving as a sponsor for The New Movement's Charity Showcase!

The New Movement Charity Showcase is promoting the best of the best up and coming artists from around the Hartford area! Come and support these dedicated artists for a great cause. The proceeds of the event will be donated to the NKWA Community Development Foundation. The great men behind this organization have inspired both The New Movement and Glo Up Fitness to help develop our own communities. The New Movement's aim is to grow into a global movement that instills and inspires confidence, positivity, and growth in all people from all cultures and races! Being very similar to our movement here at Glo Up Fitness, we are proud and humbled to be able to serve as a sponsor for this great event!

What Can I Do to Be Better?

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Are you investing in yourself?

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#MarcusMotivation

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Midday Meditation

Some of us have been up since the crack of dawn, some of us woke up late morning and the rest of us (3rd shifters) are currently catching their Zzz's. But whatever your midday is, whether it be noon, or another time, take a few moments to meditate. 

Meditation is responsible for hiked mental and physical performance when done often. So if you're off to a rocky start, take a moment to meditate and re-balance yourself. Use meditation to clear your mind of negatives, to visualize goals, and find that passionate smile that we are all capable of expressing. 

For my athletes and gymrats, meditation before and after a workout can be extremely beneficial. Visualizing is one of the most effective methods of meditation for athletes; seeing yourself successfully send that jumpshot through the net or seeing yourself run your race and cross the finish line before your competitors. Visualizing is a form of meditation.

"Whatever the mind of man can conceive and believe, it can achieve." - Napoleon Hill, Author of "Think & Grow Rich"

I urge you to set aside 15 minutes, during your lunch break, to meditate and visualize your happiness. Find a space where you're comfortable and alone and just begin by focusing on your breathing, inhaling and exhaling. Listen to your breathing and your mind will clear itself. After focusing on your breathing for awhile, begin to visualize your peace, happiness, fun, family, goals, & dreams and write your positive story. Visualize the moment, how you would feel when you are successful; go into detail and make that visualization as clear as day. When you have finished, hold firm to that story you wrote yourself and revisit it. You will feel more confident about your journey towards your goals, you'll be more productive and more focused; you will feel more at peace. 

Keep improving yourself, that's what the Glo Up is all about.

Monday Motivation

Nose To The GrindStone

We are all born with special innate abilities but many of us never get past the inhibitions that hold us back. A lot of us fail to put our nose to the grindstone and put in the time, effort, and thought. Some of us are blessed to recognize our passion and our talents early, but never pursue to the full extent of what we are able to create with those talents. 

"I want us all to win, I ain't ever been bias. But some people are giving up before they ever really try it... There's a star in everyone, its up to you to find it." - Cousin Stizz

Embrace your passion and run with it. 

Putting nose to the grindstone means practicing diligence and perseverance towards our goals whether it be fitness, scholarship, a profession, art, or business; Hustle and GLO. There is a theory that states that when 10,000 hours are spent at a specific task, skill, or hobby, the practitioner reaches the level of expert. That can't be achieved without grinding it out. 

Also, grinding it out doesn't JUST stand for a bunch of hard work, hard work, HARD WORK. Grinding it out also represents SMART work. Pulling knowledge and inspiration through research, doing what is spiritually beneficial and staying open minded in whatever your practice is happens to be a major key. Look for ways to optimize your improvement; invest in the grind in many ways, that's a major key!

With that being said, be smart, be loyal, be grateful to the grind! The grind... I mean THE GLO UP never stops!

Thank You for Supporting Glo Up Fitness

#MarcusMotivation

Faith

When Life Hits You...

#MarcusMotivation

There are going to be times where you get hit in the gut and want to quit. There will be times where you feel like you can't elevate yourself. You must fight through. Once you get through that you will come out stronger on the other end.

Monday Motivation

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"_______'s Secret Stuff"

20 years ago, we witnessed the Monstars blow a 66-18 lead to Air Jordan, Bugs and the Toon Squad. After a first half of being on the losing end of the most dominating first half of basketball history (hahahahah) Bugs had to find something to motivate his team. He comes out flexing with a fresh bottle of "Michael's Secret Stuff" (It's just agua) and leads the squad to believe its the key to Air Jordan's abilities and success. MJ goes along with it and the squad comes out of half time with a new found power; belief in themselves and their entire team.

Now, even in the real world, "Michael's Secret Stuff" is available to the masses FREE of charge! It's not water. IT IS BELIEF IN YOURSELF. No matter how low you are feeling, no matter the obstacle, no matter the test, you can triumph it all by simply believing in yourself.

When you are able to believe in yourself, you are able to trust the process and focus more on your work ethic. Now believing in yourself doesn't mean lying to yourself like how Bugs did to the team about the "Secret Stuff." It's about pushing yourself and finding a way when you feel beaten; deciding that you won't give in but you will BELIEVE & WORK to get through the inhibition. If you're a rising entrepreneur, a recent college grad starting your career. a seasoned professional, an athlete, a creative,  you should know the winning mindset is a choice and can be developed. GREATNESS IS A CHOICE, so stock up on "___________'s Secret Stuff" and proceed to succeed against those Monstars that stand in your way.

Glo Up Fitness believes in you, you should too! Al Cielo!

Educate & Unite

#MarcusMotivation

It's up to us to educate ourselves and unite as Americans to make change for ourselves. If you want something YOU must take the action to get it.

Life Can Be Frustrating

We all want to take the speedway to our dreams, goals, wants, and needs. Why can't it just be? Why must life be so frustrating when it comes to attaining our dreams? We might ask ourselves this time and time again but you must have AT LEAST one thing. Unwavering faith!

No matter what the goal, no matter what the dream, you must trust the process, continue to believe in yourself and keep your nose to the grindstone! Only faith can serve as your vehicle to all your wants and needs! Make a game plan and GO!

Realize that success is not a destination, it is a journey. Its a never ending journey at that. That journey can be frustrating! But what is a little pain, a couple of bumps and bruises, many failures compared to achievement?! It takes the rain and dark days to truly realize how much a blessing the sun is. It takes failures to appreciate the success. It takes frustration to experience the joy of attainment!

So yes, life can be frustrating. So what? The Glo Up Never Stops.

Remain Humble...

#MarcusMotivation

Do Numbers...

#MarcusMotivation

Monday I touched upon beating the odds. Like I said, people will doubt you, give you low expectations, and pray for your downfall. It is up to you to just perform. It is up to you to get out there when people say you aren't good enough and do the things you know you can do. Adrian Peterson in 2011 tore his ACL and people didn't know if he'd ever play at a high level again. The next year not only did he come back from injury and play well, but he almost broke the NFL rushing yards record. When you have doubters, the last thing they want to see is you doing well, so whether it is getting good grades in school or bench pressing 300 lbs, do numbers.

Growth Mindset vs. Fixed Mindset

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Beat the Odds....

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When you overcome obstacles to achieve success, it is one of the best feelings in the world. You remember all the negative things said against you. All the people saying you should give up. The possible doubt that may have come across your mind. Whatever that may be from getting a college degree or making it to the NBA, it is a feeling like no other. When the numbers are against you, that is when you put in the OT work. It motivates me for someone to doubt me. Sometimes I hope they do just for the motivation. If you're being doubted upon don't sulk and feel sorry for yourself. You need to just stay focused and get that dream whatever it may be. Beat the odds....

Glo Up Squat Challenge Check

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I just wanted to make sure everyone starting the Glo Up Squat Challenge was doing well. I know you just started but I want to let you know keep fighting on your journey. Get that booty right!

Secrets to Success

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Continue your Fight

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There are some times where many of you have felt lost and like there is no hope. You may have had something happen in your life where you felt like it took all the wind out of your body. Whether it be you lost the big game or were laid off. I advise you to not quit. Do not let whatever pushed you down keep you there. In due time you will prosper and those who knocked you down will seem beneath you. Give it time. You will win.

Grit

Glo Up Squat Challenge

 

*No weight is required for the Glo Up Squat Challenge

Winners Win and Losers Lose

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I Will Not Quit

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Being Healthy Is No Joke

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For those who think Kevin Hart is all jokes, he plays no games when it comes to his workout routine and living a healthy lifestyle. This man is traveling the road all the time, doing shows, making appearances, and filming movies. What is your excuse?

Abs are Made in the Kitchen

You can't outwork a poor diet. If you're not eating healthy and drinking water you will never see the results that you're looking to see. So make sure you are eating healthy and getting exercise. You Glo Up is Coming....

Don't Let People Bring You Down

#MarcusMotivation

Every Day You Have a Choice

Be Tougher Than Life Is...

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Check out this article on the 25 Best Foods to Eat for Muscle Definition

Glo Up Fitness

25 Best Foods to Eat for Muscle Definition

Keys to Success

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Think in the Future

#MarcusMotivation

How many of us think in the future? When I say in the future I don't mean their thoughts come in some upcoming time but when they make decisions or take actions, their actions are done for a future purpose. For example, staying in on the weekend to study rather than going out to that party. When you make a decision, that decision should be something that will benefit your future. We tend to be very impulsive and do things for the spur of the moment. We seem to always do something like not go to the gym because we are tired or eat unhealthy because we don't feel like cooking. I advise you to stop thinking only in the current. That moment when you're like I'm too tired to finish this run, think about the long term affects and those goals you set. Making a decision that only benefits the now may seem nice at the time, but in the future you will say "Why didn't you just make the right choice?". When you do make the right choice your future self will thank you and you will prosper far much more than just a heat of the moment decision.

When you do something, You have to do it right (Happy Birthday Dad)

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My father told me something over and over and over as a child. When you do something, you have to do it right. I would get so frustrated that he would make me do something over and over to make sure it was exactly how it is supposed to be. Whether it was making my bed or mowing the lawn it had to be done right. Today I apply that to my life in so many ways. I believe to be successful at something you must do it right. Whether you're studying to be a doctor or trying to get healthy, you must do it the right way. That means taking the time to study and block out distractions or eating right and exercising frequently. You can't cheat the grind and expect to prosper so stay faithful to it and prepare for success. 

If nobody tells you today, I love you, I'm proud of you and you will be successful.

Happy Birthday Marcus Brown Sr.

The Glo Up Grind

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Good Morning all. On this Monday morning like most you are probably starting your work week. You're probably dreading going into work or school. In this video, you see me squatting. Now When I was in the squat, I had to come back up. I had to fight to get up. It wasn't easy. There was 385 lbs on the bar. Fight through your tough times. When you have all the weight on your shoulder just fight through it and power through. We hope your week is filled with growth for your future.

Behind the scenes look at the Glo Up Fitness photoshoot

Stay tuned for the Glo Up Fitness photoshoot coming soon. Check out this video to see some behind the scenes action!

Excuses on not living healthy

Excuses on not living healthy

Glo Up Fitness was created to bring the health and fitness lifestyle to the world. In the United States alone, more than 1/3 of American adults are overweight. This is due to the era of convenience. We don’t “have time” to do simple things that maintain our health. We drive to work, work 8-10 hours a day, drive home or take public transportation, then when we arrive home we are exhausted. To entertain ourselves we watch television, play video games, or watch Netflix. Since we are tired we don’t want to cook so we order out or heat up a microwave dinner. After that we don’t want to exercise or say we will go tomorrow which we never do. These things relate to the health issues many Americans face today. Many of us are notorious for making excuses for not living healthy as well. For example, “I don’t have time to work out” or “Eating healthy is expensive”. These are both fallacies. Here is some information to break these myths and some others.

Eating healthy is expensive

For those who live the 9-5 life delivery is always on speed dial. When you order food chances are your meal is between $8-10. If it is less you have to buy more because for delivery there usually a minimum you have to spend. Add in the delivery fee and tip and you’re probably spending $15-20 for your meal. The total cost of you buying out over time outweighs the amount you’d spend on groceries. Now imagine if you spent $30 and that food lasted you 1-2 weeks. That is extremely possible. The Glo Up Fitness team does it every week. Also learn about meal prepping. The night before you start your week, try cooking enough food to last you the week and put it in tupawares to take with you every day. That will help you eat healthier and also portion your meals so you don’t over eat.

I don’t have time to workout

We all have busy lives. Our days probably range from 10-14 hours every day when it comes to travel to work, working the day, and then traveling back home. Most people get home around 6-7 sit on the couch and that is it for the night. When it comes to life, we prioritize things we want to do. Now most people will say they don’t have time for the gym, but will still tell you the next day on how they binge watched Luke Cage. Now for some, they may not have a way of getting there but there are also other options. For example, going for jogs and exercising in your house. Another thing that is fun is to make watching TV an exercise game. Try doing pushups or sit-ups during the commercial break or even every time a character does a certain thing do 10 jumping jacks. It’ll definitely make that episode of Love & Hip Hop a little more interesting. Also on the Glo Up Fitness website we have 10 minute exercises that’ll get you a good quick workout. Here’s one to start you off.

I’m too tired

When you work out, it gives you more energy as funny as that may sound. In a study published in the journal “Psychotherapy and Psychosomatics” in 2008, University of Georgia researchers found that inactive folks who normally complained of fatigue could increase energy by 20% while decreasing fatigue by as much as 65% by simply participating in regular, low-intensity exercise. Your body is literally being woken up when you work out. Your metabolism increases, you become less fatigued, and your blood flow increases. Often times when we are tired we think the option to wake up is by drinking coffee, energy drinks, and soda. Try exercise and drinking more water one day and see how that helps. And next time you’re thinking I wish I could go work out but I’m just too tired think of this article.

I don’t know how to work out

This is where Glo Up Fitness comes in. All the videos, fitness advice, and even personal training we supply can help you get active. We are more than willing to speak with anyone in regards to helping you exercise, whether that is in person, online, and even over the phone at times. Trainers in general are always willing to give you advice whether you are their client or not so don’t be afraid to ask someone for help. Most gyms have trainers walking around anyways. Even if you see a person who isn’t a trainer but you see that they know what they’re doing sometimes will help. The key to getting knowledge yourself is to set realistic goals, get a trainer or exercise buddy, and keep a log of your workouts. Keeping a log will keep you organized and on a path by seeing your progress written down. Whatever you do to get yourself active stay on it and remember Glo Up Fitness is here to support you.

My friends and family don’t eat healthy

Doctors hang around doctors, athletes hang around athletes, and pastors hang around pastors. When you hang around certain people you tend to develop qualities they carry. Now your friends and family may not eat healthy and that is one thing, but to say that they are the reason you don’t eat healthy is not a legit excuse. For example someone may say their spouse only eats junk therefore that’s all I can eat or your parents only cook junk so that is all you can eat. Take control of the situation. Start helping with the cooking. Start helping with the grocery shopping. Even try discussing how you are looking to eat healthy to your friends and family. You may even start their healthy living journey. If those don’t work then you may have to do your own food shopping which may also influence your friends and family.

I don’t know how to cook

From the feedback heard from why people don’t live healthy, I’ve heard I don’t know how to cook healthy food so many times it is actually mind boggling. When you go on Facebook, you see those videos on how to make things such as buffalo chicken lasagna or super cakes. Now we take the time to watch the whole video, look up the ingredients, buy the ingredients, and cook these dishes, but we can’t take the time to look up healthy options? You don’t have to be a gourmet chef to eat healthy. Have you ever tried to steam vegetables? It is pretty elementary. Have you ever baked or grilled chicken? It isn’t too hard right? If you don’t know how to do something, the only way to do it is by learning how to do it. There are plenty of healthy food options out there for you that taste amazing. Here is a link as well for those who can’t find somewhere to look. http://allrecipes.com/recipes/84/healthy-recipes/

Working out is too hard

The final one that you hear the most is working out is too hard. To be completely honest about this excuse, it is completely bogus. Anything in life worth having takes work. Things like relationships, great jobs, money, and your health all require some type of effort to get and maintain. So when you say it is too hard do you really want to be healthy? If you don’t know what to do you can contact us and we can help you plan out your workout program as well as healthy eating. We want you to embrace the life of living healthy. We’ve done research on exercises and programs for you to take that part out of your effort. You may sweat a little, feel out of breath, or get some soreness, but once you notice you have more energy and working out becomes a part of your life, you won’t feel the same way you do now about it being hard. You will chuckle remembering the days when you couldn’t climb the stairs without feeling winded. You will giggle about how you couldn’t do 10 pushups. You will smile over the thought of how you used to think working out was such a chore. The Glo Up is coming for you. The hardest part of working out is starting to work out. Once you’re in you won’t want to stop.



If there's an excuse that may have been left out feel free to comment or message us about it and we can help you work on cutting that excuse out too.