Fake it a until you make it only lasts so long. You have to actually focus on making it.

#MarcusMotivation

10 minute workout

Flutter Kicks 2 x 1 minute

Scissor Kicks 2 x 1 minute

Oblique Crunch (Left) 2 x 1 minute

Oblique Crunch (Right) 2 x 1 minute

Plank 2 x 1 minute

LET IT GOOOO

#MarcusMotivation

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

Thank You To The JC Williams Community Center

We'd like to thank the JC Williams Community Center for giving us the opportunity to put together our first ever boot camp. It was an amazing experience and we look forward to another in the future!

Chasing Your Purpose

#MarcusMotivation

10 minute workout

Jumping Jumping Jacks 2 x 1 minute

Tuck Jumps 2 x 1 minute

Plank Jacks 2 x 1 minute

Butt Kicks 2 x 1 minute

Pushups 2 x 1 minute

Word of The Day: Patience

#MarcusMotivation

10 minute workout

Burpees 2 x 1 minute

Russian Twists 2 x 1 minute

Jumping Jacks 2 x 1 minute

Crunches 2 x 1 minute

Tuck Jumps 2 x 1 minute

Glo Up Kitchen: Brown Rice Pasta with Ground Chicken Meat Sauce

Glo Up Kitchen: Brown Rice Pasta with Ground Chicken Meat Sauce

 

#MarcusMotivation

#MarcusMotivation

10 minute workout

Fitness Bootcamp

Check us out in Springfield, Massachusetts!

Attacking Your Problems

#MarcusMotivation

Morning Workout

Advice For Us In Our 20s

#MarcusMotivation

Morning workout

Squats 3 x 1 minute

Jumping Squats 3 x 1 minute

Sumo Squats 3 x 1 minute

Stop The Negative Self Talk

#MarcusMotivation

10 minute workout

Clap Pushups 2 x 1 minute

Burpees 2 x 1 minute

Double Mountain Climbers 2 x 1 minute

High Knees 2 x 1 minute

STAY "WOKE"

#MarcusMotivation

10 minute workout

For the workout today, take your favorite sports team's name and use the letters in it to do the Glo Up Alphabet Challenge. For example:

Boston Celtics

or

New England Patriots

Who Needs Ab Day?

Who Needs Ab Day?

 

So let me make myself clear. When I say I don't do ab day, that doesn't mean I don't work on my abs. I definitely do. Go check out some of my core workouts and you can see. What I want to address is there is a big misconception on training your abs. People don't understand why you train abs and why what they're doing is not exactly working towards the goal they're actually trying to acquire. 

The Ab Muscles Are Too Small

The ab muscles are way too small to designate an entire day to them. To focus a whole workout session to your abs is like crying over losing 1 penny rather than a dollar. Your abdomen muscles fibers:

A. Break down really easy.

B. Recover really quickly.

Since there is a quick break down and recovery stage of ab muscles, why would  you not work them more frequently?

Ab Day Doesn't Give You Abs

The biggest misconception about ab day is that by doing ab day it will help you get those rock hard abs you want to show off at the beach and take thirst trap pictures with. False. When doing core exercises, you're strengthening your core, not flattening your abs. Abs are made in the kitchen not in the gym. In order for you to get the abs you truly desire you must be eating clean. That means more vegetables, high protein, and healthy carbs. The way you eat is crucial, and your abs will reflect your eating habits so if you're really about it, change those habits.

You're Already Doing Abs Every Day

When you do squats, dead lifts, and even some of your cable exercises (especially if you train with me) you are already working your core. Your core is where all your power comes. I strained my abdomen muscle a few years ago and realized how much it affected me, from walking to reaching for something in the cabinet. Virtually every exercise you do is working the core to an extent. My suggestion would be to add it to the end of your workout or superset core exercises like Russian Twists into your sets.

JUMP! JUMP! JUMP!

#MarcusMotivation

10 minute workout

High Knees 2 x 1 minute

Butt Kicks 2 x 1 minute

Skip in Place 2 x 1 minute

Squat 2 x 1 minute

Lunge Jumps 2 x 1 minute

Overcoming Anything

#MarcusMotivation

10 minute workout

Crunches 2 x 1 minute

Plank 2 x 1 minute

Side Plank (Left & Right) 2 x 1 minute

Side Plank Crunch 2 x 1 minute

Lunge & Reach 2 x 1 minute 

Setbacks and Failures are Great Opportunities

#MarcusMotivation

10 minute workout

#HenryHealthTips: 6 Ways to Achieve What You Desire

Lets get the muscles, mind and spirit right people!


Take a moment to think about what you desire. For some it'll be more money, for others it'll be athletic goals (muscle development, being able to dunk, winning the state championship etc.) while some may want something very specific like an item. For my semi-seasoned professionals and yuppies, you may have career goals that you desire to achieve such as CEO, President, etc. Take note. Before I get into the six practical ways to achieve what you desire, you must understand that the man who thinks he can, wins.

Here are the 6 Ways to achieve what you desire:


First: Fix in your mind the exact thing you desire (if its money, come up with a direct amount. Don't just say a lot). There is a psychological advantage to definiteness, which is focus and clarity.


Second: Determine exactly what you intend to give in return for what you desire. What services, collateral do you intend to give in order to get? For example, Glo Up Fitness gives you all Personal and Online training, merchandise, events & more in exchange for compensation. There is no such thing as "something for nothing."


Third: Establish a definite date for when you plan to possess your desire. Create a deadline.


Fourth: Create a definite plan that you will use to carry out your desire. Start on your plan right away, put it into action. You gotta be ready and willing when you're neither ready nor willing. Stomp on those excuses right out of the gate!


Fifth: Write a clear cut statement of your desire, the deadline you gave yourself, what you intend to give in order to receive, and the definite plan on how you will carry out your desire.


Sixth: Read your written statement out loud to yourself, with passion, twice Everyday; Once in the morning after you wake, and once before you lay your head to rest in the evening. See (visualize), feel, and believe what you're reading aloud.


The objective is to want it so bad, to be so determined, that you convince yourself you will achieve it. From there, you will make the actions needed towards attaining your desire. By doing these six practical steps, you are grooming your subconscious mind for success. Believe in yourself, Peace. 

Cutting Season Advice

#MarcusMotivation

10 minute workout

At Home Workout

Be a Control King/Queen of Your Life

#MarcusMotivation

10 minute workout

The KEYS to Getting the Body you want for Summer 17

#MarcusMotivation

10 minute workout

Body weight Bridges 3 x 1 minute

Butt Ups 3 x 1 minute

Crunches 3 x 1 minute

Plank 1 x 1 minute

Boss Up

#MarcusMotivation

10 minute workout

Subliminal Programming For You To Be Successful

#MarcusMotivation

Workout today will be doing the Glo Up Alphabet Challenge. In honor of the Notorious B.I.G., every letter in his name do the exercise for it.

Financial Literacy (100 Squat Challenge)

#MarcusMotivation

100 Squat Challenge

Today for the workout, I want you to try to do 100 squats straight no rest. Post how many you did without stopping in the comments below.

Change Your Mind

#MarcusMotivation

10 minute workout

 

Squats 2 x  1 minute

Squat Pulses 2 x 1 minute

Squat Jacks 2 x 1 minute

Squat Jumps 2 x 1 minute

Squat Thrusts 2 x 1 minute

What is "The Glo Up" ?

#MarcusMotivation

Many people have asked me what "The Glo Up" is so I decided to make this video. Nothing in this video was premeditated.

10 minute workout

Divebomber Pushup 2 x 1 minute

Burpees 2 x 1 minute

Tuck Jumps 2 x 1 minute

Scissor Jacks 2 x 1 minute

Plank to Pike 2 x 1 minute

#HenryHealthTips : Frequency Over Duration

About a week ago, I came across a conversation that was focused on the methods that someone must put in action to be most successful. The conversation was beyond the typical spiel "Put in work, see results. You get out what you put in." That is classic sound advice, because its true but this focus was deeper in detail of that very concept. HOW do you do this most effectively?

Frequency over duration. What this means is how often you do something is key. Duration is a gift. It means you've set a focus, a goal and you're working towards it. Now you must practice Frequency over it and work on your goal every single day to some extent. Bruce Lee said, "I fear not the man who has practiced 10,000 kicks once, but I fear the man who practiced one kick 10,000 times." 

As a student, you will be much more effective if you spent at least 15 minutes of studying a day, rather than studying 2 times a week for 2 hours or more. If you have more than 15 minutes of a day's time to dedicate to studying, (being that it is a priority) then spend that time. As a gym goer or a fighter, if you don't have the time to spend that 1 hr 1/2 for at least 3 days out of the week due to other priorities, get creative.


Find out how to be frequent,  creatively. This happens based on your own imagination. As a fighter, if you can't get to class to hit the big bag, spend at least 10-15 minutes shadowboxing at the house. As a runner, if there's too much snow outside causing poor running conditions, (S/o to my New England Runners) improvise and put together a cardio and core workout you can do in your living room. Keep putting in work towards your goal every single day, no matter how long. The Glo Up Never Stops.

How To Buy Stock

#MarcusMotivation

10 minute workout

V Ups 2 x 1 minute

Oblique Squats 2 x 1 minute

Russian Twists 2 x 1 minute

Mountain Climbers 2 x 1 minute

Double Mountain Climbers 2 x 1 minute

Stop making To Do Lists and Actually DO Them

#MarcusMotivation

10 minute workout

Atomic Burpee 2 x 1 minute

Fire Hydrant 2 x 1 minute (Left)

Fire Hydrant 2 x 1 minute (Right)

Donkey Kicks 2 x 1 minute (Left)

Donkey Kicks 2 x 1 minute (Right)

Hard Work & Patience

#MarcusMotivation

10 minute workout

Jumping Jacks 2 x 1 minute

Step Jacks 2 x 1 minute

Plyo Jacks 2 x 1 minute

Crossover Jacks 2 x 1 minute

Plank Jacks 2 x 1 minute