One of My Favorite Motivational Speeches

#MarcusMotivation

10 Minute Workout

2 x 30 Pushups

2 x 30 Situps

2 x 30 Floor Dips

2 x 30 Russian Twists

2 x 1 minute Plank

Iron Sharpens Iron. Happy Birthday to a Real One. Lawrence Edmondson

#MarcusMotivation

Happy Birthday to my brother Lawrence. He is the definition of a true friend.

10 minute workout

2 x 1 minute Burpees

2 x 1 minute Jumping Squats

2 x 1 minute Russian Twists

2 x 1 minute V Ups

2 x 1 minute Clap Pushups 

#HHT: Protein Power - Canned Foods, Produce & Snacks

Protein power! [Pt. Deux] We all seek it. We as athletes are obsessed with protein; its what we think of when we think GAINS. You need enough of this macro (nutrient) to build and repair your muscles. Protein is also a huge factor in getting the metabolism going full throttle, and for those who are mainly concerned with weight loss, throwing your metabolism into top speed is important.

For physique minded individuals looking for that impressive body transformation, you should be consuming about 1 gram of protein per pound of body weight to maintain and build muscle. 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories. 

This article is a follow up to 'Protein Power' part one, where I shared different meats, dairy and seafood you can get your gains from. If you're a bit of a rookie when it comes to nutrition and knowing what foods to eat for protein power, here are some more options that many aren't aware of.

Awesome High Protein Canned Goods are corned beef, tuna, chicken (salad), lentils and navy beans. Corned beef offers about 24 grams of protein every 3 ounce serving, is great for your muscle recovery, and is a delicious option when served over rice w/ chopped veggies or steamed cabbage. Tuna was the very first canned protein that came to my mind. If you are a frugal grocery shopper, this is an easy choice, packing a whopping 22 grams of protein per every 3 ounce serving. Canned chicken is another high quality protein option, best if you buy a brand that has less sodium. Lentils (dried) are a very inexpensive and convenient protein option, which can be found near other canned foods. Aside from providing a protein punch, lentils also pack fiber and other nutritional minerals. 

The amount of High Protein Produce options aren't as bountiful as the other types of foods but still offers dope quality for protein. For you all who are looking to give up meats and searching for foods to help with your vegetarian lifestyle while maintaining a Glo Up Fit lifestyle, Tofu packs a smooth protein punch with 12 grams per 3 ounce serving. If you're worried about taste, you can throw tofu in a stir fry or on the grill for a better, barbecue taste. Another option would be fruit smoothies, which can be made at home or even bought from a grocery store (even a gas station). If you do make one at home, make sure it has protein in it (like some whey protein or some milk) and not just a bunch of fruits because otherwise, you'll end up with a sugar rush. Here's one of my go to post workout smoothies:

1-2 diced bananas (source of protein)

Fill up to about half the blender with milk (1%, 2%, skim, doesn't matter)

Almonds (source of protein)

Peanut Butter (protein)

Blueberries (great for metabolism)

Honey (Energy Booster/Recovery)

Whey Protein or Frozen Greek Yogurt (optional)

Ice

We'll wrap up this second rendition of 'Protein Power' with High Protein Snacks. To start off this list, we have beef jerky coming in at a huge 13 grams of protein per 1 ounce serving. For my weight lifters looking for the serious gains, you need to be snacking between meals throughout your day and beef jerky should be at the top of your list too. Be on the lookout for a brand that doesn't have nitrites or MSG. Next up, is one of my favorite and in my eyes, one of the most convenient snacks to go with; Mixed nuts. Make a nice little trail mix of almonds, cashews, and peanuts to go. Speaking of peanuts, peanut butter is next on the list. Peanut butter offers 8 grams of protein per 2 teaspoon serving. If you're into chips, bean chips with a nice greek yogurt dip or a low fat spinach chip is a nice combo of protein for when you're at the house catching the NBA Playoffs.

Stay tuned for a follow up #HenrysHealthTips article diving deeper into foods that pack a huge protein power up. Next time, I will share with you grains, deli options, and frozen foods that have a lot of protein to offer. Thank you for reading. This is Glo Up Fitness! Follow our Instagram page for those gains!

Don't Be Like Melo (Not Talking About What You Think)

#MarcusMotivation

10 Minute Workout

Today is the perfect day to go on a 10 minute run. Go on the run and run from your house for 5 minutes then run back home for 5 minutes.

Fear [ EverybodyIsAfraidOfSomething ]

How Many Pushups Can You Do In 1 Minute?

Record Your Attempt & Post to Instagram With The Hashtag #GloUpFitChallenge and We Will Share You On Our Page!

If You're a Teacher, Take This To Heart

As a teacher, you're responsible for not just teaching from a curriculum but you're also responsible for the success of each and every student. There is no giving up on them, no matter the circumstances. If you didn't want to give your all to every student who needs your encouragement and leadership, you shouldn't have been a damn teacher.

A little girl named Hope is out there who is facing depression, self esteem issues, and can't seem to dream big enough. If you are a teacher it is your move to pull Hope aside, give her some words of encouragement and affirmation, then walk away with a wink. Tell Johnny, who's been acting out negatively in class lately, that you see his hustle, his composure, remind him how humble he has been and affirm that he is beyond awesome. 

Remind your students that they are each one of a kind, that they are special and that they all have gifts. Teach them all that they are only a choice away from reaching their goals. Teach the youth that the world and everything in it is theirs if they continue to improve and better themselves. 

It is easier to build up a strong man and woman than trying to fix a broken man and woman, always.

Lead From The Front

#MarcusMotivation

10 Minute Workout

Jumping Jacks 2 x 1 minute

Tuck Jumps 2 x1 minute

Double Mountain Climbers 2 x 1 minute

Butt Kicks 2 x 1minute

Squat Pulses 2 x 1 minute

To All My Family & Friends Going Through It Right Now

#MarcusMotivation

100 Squat Challenge

Can you do 100 squats with no rest? Try it out and let us know how many you did nonstop!

Thou Shalt Not Lie About The Grind

#MarcusMotivation

10 Minute Workout

2 x 1 minute Tuck Jumps

2 x 1 minute Plank Pushups

2 x 1 minute Burpees

2 x 1 minute Pushups

2 x 1 minute High Knees

Support The Family #StayScrappy

#MarcusMotivation

10 Minute Workout

2 x 1 minute Russian Twists

2 x 1 minute Plank Jacks

2 x 1 minute Jumping Jumping Jacks

2 x 1 minute Clap Pushups

2 x 1 minute Plank Pushups

Working On Your Wikipedia Page

#MarcusMotivation

10 minute workout

2 x 1 minute Jumping Jacks

2 x 1 minute High Knees

2 x 1 minute Pushups

2 x 1 minute Situps

Do You Know What Time It Is?

It's GrindTime.

The Science of Motivation

#MarcusMotivation

10 minute workout

RIP to Chyna Thomas

#MarcusMotivation

Sometimes in life even when you're at your worst moment you have to perform. Isaiah Thomas showed that. RIP to Chyna Thomas.

10 minute workout

Keys to Ball Handling in Basketball

Keys to Ball Handling in Basketball

In basketball, in order to be effective you must be able to have a solid handle of the ball. When you look at the top guys like Steph Curry, Kyrie Irving, Lebron James, and Kevin Durant you see how they are able to control the ball like a Yo-Yo. There are 4 key concepts I will go over in regards to becoming a great ball handler and drills you can use to enhance your skills.

Control

In order to dribble the basketball you have to have great hand eye coordination and good touch with your fingertips. The ball should never really touch your palm. During a game whether you are a guard, forward, or center, you need to be able to handle the ball and not be reckless under pressure. Therefore you need to be able to dribble with both hands equally exceptional while keeping your head up. Also making sure you are not losing the ball and being sloppy with the handle.

One suggestion I have to work on controlling the ball is putting a plastic bag over the ball while doing drills. This is practiced by one of the maestros when it comes to ball handling Kyrie Irving. The point of this is that there is little to no grip on the ball now which forces your finger tips to work harder to control the ball.

• Dribble up and back low to the ground with one hand on your left and right hand going from sideline to sideline. 

•      Dribble left to right low to the ground controlling the ball going from sideline to sideline.

•      Dribble between the legs crossing over left to right going from sideline to sideline.    

•     Dribble behind the back going right to left and left to right going from sideline to sideline.

Do all these drills 3 times each.

Changing Direction & Speed

The point of any crossover is to do one thing, and I don’t mean break an ankle. It’s for creating space. Being able to change direction is vital. When you watch a Kyrie Irving, Steph Curry, or Isaiah Thomas, they are able to change directions quickly, going left to right shifting the defender to make space to shoot, drive, even make a pass to an open teammate. Within a second, these great guards can go from a slow pace to a quick pace to cause havoc on the court and create scoring opportunities. They are able to slow down, speed up, go forward, backward, and stop on a dime. This is where they

First drill I would suggest to start with is working on the change of speed. Dribble as fast as you can then stop on a dime for a hesitation. Once you do the hesitation, dribble forward again. Make sure you do this on both sides with the right and left hand. The hesitation will potentially cause the defender to relax which gives you the opportunity to explode by them.

The next step would be to do the hesitation but cross over. Doing this keeps a defender off balance especially when they relax. Try different ways to crossover for example between the legs and behind the back. Once you master these basic crossovers you can add more to your book of moves.

Creativity

All great ball handlers have some level of creativity to their dribbling skills. Being able to take the fundamentals dribbling moves you have mastered and putting them together like a musician puts musical notes in unison. The key factor in your creativity is to put moves together to shift your defender to make space to shoot, drive, or pass and not just dribbling in one place to dance.

A drill that I would suggest would be to freestyle. As simple as it may sound, combine different ball handling moves for 2 minutes. Do this 5-10 times to just to get repetition and comfortable with all the different combinations.

Comfort

Too often a player may practice their dribbling skills but don’t mentally have the confidence to handle the ball in the full court. Every player on the court should be able to get a rebound and push the ball up the court regardless of your position. The more confidence you have in your abilities the less nervous you will be when pressured. Guys like James Harden always make dribbling seem effortless. All players should bring that in to their dribbling abilities.

A good way to practice being comfortable dribbling would be to simply get a teammate, friend, or coach to pressure you the full length of the court.  Work on being pressured in the half court, in a corner, in the post, or anywhere else on the court. You need to be able to handle any situation you are put in while in a game effortlessly.

I hope this is helpful to all looking to improve their game and take their game to the next level. Just remember to KEEP GRINDING! The Glo Up Never Stops, so get on the court and become the player you desire to be.

If You Don't Get It You Don't Get It

#MarcusMotivation

10 Minute Workout

Burpees 2 x 1 minute

Russian Twists 2 x 1 minute

Tuck Jumps 2 x 1 minute

Toe Touches 2 x 1 minute

Bunny Hops 2 x 1 minute

Morning Pushup & Sit Up Challenge

#MarcusMotivation

Morning Workout Challenge

5 x 1 minute Pushups

5 x 1 minute Situps

Keep Working. You Never Know Who's Watching

#HHT

God helps those that help themselves. This means keep your nose to the ground and keep grinding. Set out your plan to carry out your goals and practice your ability and craft. As you work and grow, others will notice. Some may offer opportunities and open new doors while others may want to join the team and help you on your pursuit. As you become more consistent developing yourself and evolving, you will attract the attention of others.

For those of us that live the role model lifestyle, there are some that look up to you. Those people could be your younger siblings, children, or even your peers who cheer you on from afar. Don't you quit; You never know who's watching.

Keep Your Circle Small. Be Careful Who You Trust. They Gon' Love It When You Down, Not When You Up

#MarcusMotivation

10 minute workout

2 x 1 minute Pushups

2 x 1 minute Jumping Jacks w/ weight in hand

2 x 1 minute Situps

2 x 1 minute Russian Twists

2 x 1 minute Plank Ups

Turn it Up Tuesdays

#MarcusMotivation

Morning Workout

100 Days into 2017. What Have So Far?

#MarcusMotivation

10 Minute Workout

Mountain Climbers 2 x 1 minute

Superman Planks 2 x 1 minute

Plank Knee Tucks 2 x 1 minute

Plank with Reach 2 x 1 minute

Plank Jacks 2 x 1 minute

Leg Day Circuit

Leg Day Circuit

Kettlebell swings into Medicine Ball Slams

4 sets of 12 reps each

Step Up to High Knee 

4 sets of 12 reps

Romanian Kettlebell Deadlift

5 sets of 16 reps

Squat Jump to Tire Flip

Burnout Alternating w/ Partner

"Butt Blaster" Glute Machine or Kickbacks

5 sets of 6 reps

#HHT: Protein Power - Dairy, Meats, and Seafood

Protein power! We all seek it. We as athletes are obsessed with protein; its what we think of when we think GAINS. You need enough of this macro (nutrient) to build and repair your muscles. Protein is also a huge factor in getting the metabolism going full throttle, and for those who are mainly concerned with weight loss, throwing your metabolism into top speed is important.

For physique minded individuals looking for that impressive body transformation, you should be consuming about 1 gram of protein per pound of body weight to maintain and build muscle. 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories. 

It can be hard finding the proteins other than meats like chicken, steak, and fish to name a few. This is especially true in today's supermarkets that are run over with processed foods. So below I will give you some options to maximize your daily protein intake.

High Protein Dairy options are greek yogurt (plain greek yogurt contains up to 3 times less sugar than flavored ones), cottage and Swiss cheese (preferably low fat), eggs (look for the eggs that are beefed up in the Omega-3 department) and 2 percent milk.

Now lets get into the High Protein Meats. Steak, at 23g per 3 ounce serving, is an awesome source of protein and is best prepared medium rare to well. Next is ground beef, preferably 90-95% lean. Ground beef is also a good source for creatine which is great for muscle development aka GAINS. Chicken and Turkey breasts pack a huge punch of protein so be sure to add these meats to your weekly diet. Roast beef is "Another One" that is great for protein, but be sure to get the product that has low amounts of nitrates or nitrites.

High Protein Seafoods are the following. Tuna is an easily digested protein option; it also provides a bountiful amount of protein B and antioxidants. Halibut fish is a top of the list option when it comes to building muscles and be sure to get Pacific rather than Atlantic halibut because it is believed to be more sustainable. Salmon is a tasty option as well, and if you want a 25% increase in protein offered from your salmon fish, specifically buy the sockeye salmon counterpart to the farm raised type. With salmon you also take advantage of the Omega-3 it offers.

Stay tuned for a follow up #HenrysHealthTips article diving deeper into foods that pack a huge protein power up. Next time we'll go over some snacks to eat throughout the day, more dairy and even frozen foods. Thank you for reading. This is Glo Up Fitness! Follow our Instagram page for those gains!

#HHT: 7 Powers To Grow Your Business

Entrepreneurs are a different breed of person. They aren't your average. Entrepreneurs chase dreams and have a vision. Once a goal is set, the work is put in until it is achieved and even once the goal has been reached, a new one is set. There are certain qualities, certain powers every entrepreneur needs to make those dreams come true.

The first power is to come hungry & stay hungry. As mentioned before, set a goal; dangle that carrot out in front of you. Keep that fire growing and let your passion guide you. When you are a goal setter, you'll soon realize that shortly after you achieve your goals, you will set new ones. You must; Maintenance is a myth. You are either improving or you are getting worse, there is no in between. Stay hungry my friends.

Power number two takes a moment of reflection. Do you have all of the resources you need to make your vision come true? As for many upcoming entrepreneurs, visionaries & creatives, you won't have all of the resources you need right in front of you. So, be resourceful. 

Speed of implementation is the third power. TAKE ACTION. The person that takes the fastest action wins. SO what if the content or plan isn't absolutely perfect, put it into play. Combine speed of implementation with frequency and you will be on your way towards the growth you seek.

Understanding Adversity is an advantage is power number four! There is no such thing as failing from each unsuccessful attempt, only learning. When you face adversity and challenges in your business, welcome them and use them to build your entrepreneurial and mental muscles. Keep grindin', never give up.

Power five; Be decisive. Even if its a decision made that fails or doesn't work as well as initially meant, course correct and move on. Keep making changes as you go along until you get it right.

Eagles Fly Alone. Understanding that you don't need anybody's approval for your vision is power six. Everyone doesn't have your vision. This power can be viewed in two ways, meaning, be aware of what EVERYBODY else is doing, and do the opposite. Be distinct. Incorporate what makes you you, into your brand. It's more authentic and it's your way; it's your vehicle.

To fall in love with the work, is the seventh and final super power. Love the process not the destination. Take your passion and make it your vehicle to your dreams. Even when you set that goal and reach it, you set another one not because you simply want more but because you love the work that you do!

The Law of Averages

#MarcusMotivation

10 Minute Workout

Burpees 2 x 1 minute

Plank Jacks 2 x 1 minute

Mountain Climbers 2 x 1 minute

Floor Dips 2 x 1 minute

Pushups 2 x 1 minute

#HenryHealthTips: Meditation Pt. Deuce

Meditation can be a somewhat difficult thing to understand and perform for some. Here are some tips for beginners who are ready to experience the magic of meditation:

1. Make sure you're comfy.

Find a space that is comfortable for you. Usually a quiet space is found to be most comfortable for meditation (so no tv, no music unless its a relaxing sound like waves of the ocean). Sit or lie in a position that feels best to you, light an incense or a candle for the aroma therapy. Do whatever it takes to create a relaxing environment for yourself.


2. Keep eyes half open half closed.


I say to refrain from completely closing your eyes during meditation mainly because many beginners tend to fall asleep after about 5 to 10 minutes of meditation. To practice half open half closed keeps you alert in the sense that you are still  aware of your physical surrounding as you relax and clear your mind.


3. Focus on your breathing.

The key to meditation is focusing on your breathing. Listen to the sound of each inhale and exhale, eventually blocking out your attention to any noise that may be around you. As you focus more and more, you will begin to slip into your meditation and a calm mind state.



4. Don't try to "Clear" your mind.


Allow your mind to relax but don't try to "clear" your mind as is usually suggested. You have tons of thoughts and as a beginner, you will find it very difficult to do so. Simply, listen to your breathing, relax, and allow your mind to reach its calm. If you are consciously trying to clear your mind, you are in fact doing the opposite of the purpose of meditation.

Now, you have some simple steps to get started meditating. Its a wonderful activity that brings self development, better moods, and better mental grounding. Feel free to reach out and ask some questions to us here at Glo Up Fitness.

Mind Body Spirit Improvement Development Social Media Evolution Just Glo Up Baby The Glory Up Never Stops Just Glo Up TDE Kendrick Lamar Joey Bada$$ Hip Hop Rap Jazz Love Live Laugh Twitter Facebook Obama Trump April Women Awareness Fitness Fit Fam Insanity Fitness Meditation Leads Planet Fitness Personal Trainer Coaching Athletics Sports NBA NFL FIBA FIFA International Business Motivation California Hawaii Atlanta Miami Beast Mode