Glo Up Fitness: May 2017

Wednesday, May 31, 2017

Believe in Your Goals Before They Even Happen

#MarcusMotivation

10 minute Workout

Bear Crawl 2 x 1 minute

Burpees 2 x 1 minute

Plank Jacks 2 x 1 minute

Wide Grip Pushup 2 x 1 minute

Diamond Pushup 2 x 1 minute

Tuesday, May 30, 2017

Glo Up Fitness Bootcamp

June 3, 2017 come get your Glo Up on at the Glo Up Fitness Bootcamp! You can purchase your ticket to the bootcamp online at the link below

Glo Up Fitness Bootcamp tickets

Haha Davis on Pursuing Happiness

#MarcusMotivation

10 minute workout

High Knees 2 x 1 minute

Butt Kicks 2 x 1 minute

A Skips 2 x 1 minute

B Skips 2 x 1 minute

Jump Squats 2 x 1 minute

Friday, May 26, 2017

#MarcusMotivation

10 Minute Workout

Jumping Jacks 2 x 1 minute

Jumping Jumping Jacks 2 x 1 minute

Plank Jacks 2 x 1 minute

Squat Jacks 2 x 1 minute

Lunge Jacks 2 x 1 minute

Thursday, May 25, 2017

Did I Mention I Love the Law Of Attraction

#MarcusMotivation

10 Minute Workout

Jumping Lunges 2 x 1 minute

Jumping Side Lunges 2 x 1 minute

Squats 2 x 1 minute

Squat Pulses 2 x 1 minute

Squat Jumps 2 x 1 minute

Wednesday, May 24, 2017

#MarcusMotivation

10 Minute Workout

2 x 1 minute Mountain Climbers

2 x 1 minute Double Mountain Climbers

2 x 1 minute Plank Jacks

2 x 1 minute Burpees

2 x 1 minute Squat Pulses

Tuesday, May 23, 2017

Anything Worth Doing is Worth Doing Badly

#MarcusMotivation

10 minute workout

Pushups 2 x 1 minute

Dips 2 x 1 minute

Plank 2 x 1 minute

Side Plank (Left) 2 x 1 minute

Side Plank (Right) 2 x 1 minute

Monday, May 22, 2017

You Attract What You Are, Not What You Want.

#MarcusMotivation

10 minute workout

Uppercut Punches 2 x 1 minute

Hook Punches 2 x 1 minute

Jab Punches 2 x 1 minute

Roundhouse Kicks (Right) 2 x 1 minute

Roundhouse Kicks (Left) 2 x 1 minute

Friday, May 19, 2017

#MarcusMotivation

10 minute workout

Fire Feet 2 x 1 minute

High Knees 2 x 1 minute

Butt Kicks 2 x 1 minute

Jumping Jacks 2 x 1 minute

Jumping Lunges 2 x 1 minute

Thursday, May 18, 2017

Visualize Your Dreams Into Existence

#MarcusMotivation

10 minute workout

Squats Jumps 2 x 1 minute

Squat Pulses 2 x 1 minute

Donkey Kicks (Left) 2 x 1 minute

Donkey Kicks (Right) 2 x 1 minute

Lying Hip Thrusts 2 x 1 minute

Wednesday, May 17, 2017

Since School is almost out, here's some motivation to finish!

#MarcusMotivation

10 minute workout

Tuesday, May 16, 2017

#MarcusMotivation

Morning Workout

Jumping Jacks 2 x 1 minute

Squat Jumps 2 x 1 minute

Squat Pulses 2 x 1 minute

Donkey Kicks (Right) 2 x 1 minute

Donkey Kicks (Left) 2 x 1 minute

Monday, May 15, 2017

#MarcusMotivation

10 minute workout

Planks 3 x 1 minute

Side Plank (Left) 3 x 1 minute

Side Plank (Right) 3 x 1 minute

Russian Twists 1 x 1 minute

Saturday, May 13, 2017

Overcome [ TrainTheMind ]

Train The Mind,

The Body Will Follow.

Power of the mind is unlimited, while brawn is limited. The mind is the master of the body, and the body will always follow the lead of the mind. As the mind is trained and sharpened, the two will become more and more in sync. To be in sync means you will have more focus, you will be in tune with your physical activity and things will flow. Get in the zone, good things will come (your goals, gains, and glo!).

Visit us on our IG @gloupfitness and tag us in your videos of Glo Up inspired workouts! Reminder, the daily 300 pushup challenge is in full effect until the end of May!

Friday, May 12, 2017

Graduation SZN

Glo Up Fitness would just like to acknowledge all of the intellectuals and dreamers that are graduating from their respective colleges in their respective fields! You are the future. Congratulations, and celebration is in order! Just remember that you can do anything you put your mind to, your recent successes are a testimony of that. Keep believing, keep driving, The Glo Up Never Stops!!!

Congrats Class of 2017

Our Brain Power Is INFINITE

#MarcusMotivation

10 Minute Workout

3 x 1 minute Squats

3 x 1 minute Squat Pulses

3 x 1 minute Squat Jumps

1 x 1 minute Burpees

Thursday, May 11, 2017

#HHT: Protein Power - Grains, Deli, Frozen Foods

Protein power! [Pt. 3] 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 piece is the 3rd installment of the Protein Power Series, which has covered ALL of the foods that are great in protein and will help you sculpt and shape your body how you wish. In past articles, I covered meats, seafood, snacks, produce, and even canned foods that are packed with protein.

Lets talk about some High Protein Grains. First up, we have wheat germ (pictured above) which can be added to oatmeal, bran cereal, protein smoothies and more. Keep it refrigerated to remain fresh. Quinoa is another option which can also be put in a fruit smoothie for protein intake. It packs 8g of protein per 1 cup serving. When blended in a smoothie, it doesn't alter the taste and even the texture meshes well with the rest of the smoothie.

Next up, High Protein Deli has many options. For those of you who love sandwiches and feel like you may have to give up the things you love for the sake of dieting, here are some protein options to be mindful of. Roast beef offers 18g of protein per 3 ounce serving, while pepperoni and roasted turkey breast offer the same. Another option is chorizo, a traditional Spanish pork sausage which can turn any meal into a plate of protein power. Chorizo offers 21 grams of protein per 3 ounce serving. Then there's Canadian bacon, which weighs in at 15g of protein per 3 ounce serving.

I bet you never thought of High Protein Frozen Foods, huh? One great option is edamame, a frozen green soybean that packs more than protein but fiber, minerals and vitamins as well. Edamame can be seasoned with whatever suits you for an upgrade of flavor. It can also be used to make hummus. Frozen greek yogurt offers 6g of protein per 1/2 cup serving; Its awesome when mixing with your fruit smoothies or when making a parfait. Although the next option is another vegetable, frozen green peas offer 7g of protein per cup serving as well as a good serving of fiber.

Thank you for reading the 3rd installment in Protein Power! Let me know what else you want to learn about next via #HenrysHealthTips and I will provide. Stay focused on your goals, this is Glo Up Fitness!

Persistence [ FrequencyPt2 ]

How To Develop Persistence

There are 4 steps that will lead you to develop habits of persistence towards your (fit) goals. They are fairly simple and are meant to be able to be followed by anyone who chooses. These steps take little time or effort.

Step 1: You must have a definite, clear cut purpose backed by burning desire for its fulfillment.

Step 2: A definite plan, that is acted upon frequently (Small actions evolve into big things, remember that).

Step 3: Have a mind that is closed tightly against doubt, negativity and discouraging influences. This includes negative suggestions of friends, family, and acquaintances.

Step 4: Finally, form a friendly alliance with people who will encourage you to pursue your goals by following through on your PLAN and PURPOSE.

These 4 steps are essential for success in any endeavor you may take in your life. In any walk of life, there is a magnificent reward for all who learn to take these steps and make them HABIT.

#MarcusMotivation Be The Change

#MarcusMotivation

10 minute workout

2 x 1 minute Pushups

2 x 1 minute Clap Pushups

2 x 1 minute Plank

2 x 1 minute Situps

2 x 1 minute Crunches

Wednesday, May 10, 2017

Imagination [MoreImportantThanKnowledge ]

This World Is What You Make It. It All Starts With A Vision.

300 Push Up Challenge is now in full effect until the end of May! Knock out 300 pushups a day and watch the gains follow! This challenge is courtesy of @MadeInPhiladelphia via Instagram!

#GloUpFitApproved