Friday, September 29, 2017
Thursday, September 28, 2017
Wednesday, September 27, 2017
Tuesday, September 26, 2017
Monday, September 25, 2017
Mighty Gratitude - Mighty Mondays!
To be grateful is feeling or showing appreciation of kindness - to be thankful. When you practice showing gratitude frequently, it makes you realize how much abundance you have in your life. The little things matter more, your spirits rise and you enjoy every day that much more because you have beaucoup stuff to look forward to. Showing gratitude to your everyday lifestyle will put you in the Mighty Mindset as a 'GLO GETTER'.
On behalf of Glo Up Fitness, we are grateful for the 'GLO GETTERS' who have supported us from the beginning - and you all who have continued to support us. You all motivate us to be better because we appreciate you and want to be better for you! We are also appreciative for our health and the miracle that is breathing, day in and day out. That appreciation is a root of our passion for the mighty, healthy lifestyle we wish to spread throughout the world. You know - our bodies are complex machines beyond skin and bone, so its a grand blessing to be able to continuously wake up and live the days of our lives.
Personally, I am grateful for the blessings bestowed upon me that I may have taken for granted in the past. I am grateful for a wonderful and active Glo Up team (Y'all go check out #MoeMondays on Manashia Jones's IG @fitmoemaid) and yet another Monday for us all to conquer.
What are you grateful for?
It's Monday, the beginning of a new work week. Be excited, its another week to get after your paper, your dreams, and your plans.
Write down 1-3 things you're grateful for everyday. It puts things in perspective and helps you focus your energy on the positives in your life. As we all know, you can't find abundance in your life unless you realize what you already have and that starts with showing Mighty gratitude. Bless Up Glo Getter Family.
This Is GLO UP FITNESS!!!
Friday, September 22, 2017
Thursday, September 21, 2017
Wednesday, September 20, 2017
5 TIPS TO GET RID OF THAT POST NATAL BELLY AND GET THAT GLO UP
5 TIPS TO GET RID OF THAT POST NATAL BELLY AND GET THAT GLO UP
Tuesday, September 19, 2017
5 Lessons In Life People Learn Too Late
#MarcusMotivation
10 Minute Workout
3 x 20 Pause Pushups
3 x 20 Jump Squats
3 x 30 Plank Jacks
3 x 15 Double Mountain Climbers
3 x 15 Twisted Mountain Climbers
Monday, September 18, 2017
Friday, September 15, 2017
Post Competition Nutrition - Anaerobic Sports
Wassup, wassup good people. Finally, here is the next article focusing on post competition nutrition for my anaerobic sports active athletes! A few anaerobic sports for example would be basketball, football, tennis, and short sprints like the 100m dash, just to name a few.
The last #HenrysHealthTips article was focused specifically around the proper nutrition for aerobic and long distance athletes who require great endurance. Click this link, or copy and paste in your search bar to check out the last article on this topic:
So lets get into the details on what it takes to replenish and successfully recover from a trying anaerobic training session or game-day.
Now unlike aerobic, endurance type competitions, high intensity anaerobic sports such as hockey, lacrosse, futbol and hoops may require athletes to play more than one game a day. I heavily charge you to understand, and then act, on the fact that you must recover immediately after competition. In addition, high intensity sports such as football, rugby, hockey, and tennis - all which require you to play a prolonged game with lots of effort, will definitely cause muscle exhaustion. To recover after a game or in between games, make sure you restore glycogen.
Grains such as wheats and oats are a major key, so get you some bread, enjoy some oatmeal w/ some honey, or pour a bowl of your favorite cereal to replenish your muscles glycogen.
Fresh fruits such as bananas, pineapples, rasberries and grapes are quality sources of glycogen just to name a few.
Veggies like spinach, squash, sweet potatoes, broccoli, and peppers are also a major key.
Lets get into numbers. For optimal recovery post competition, I suggest an athlete intakes about 10g of carbs per kilogram of your body weight. Click on this link or copy and paste to check out the kilograms to pounds ratio so you can accurately measure your carb intake:
10g to 12g per kilogram of your body weight is considered high carb intake, which is more beneficial for post competition recovery. This benefits the athlete to recover and then perform highly in both short term (<10 minutes) and prolonged (>30 minutes) high intensity sport exercise - competition sessions. Lets not forget protein intake after competition. Protein won't necessarily help improve performance if you were to consume it in between subsequent games, but it's importance is undeniable. I believe you should eat some foods containing protein post exercise due to the fact that it can prevent muscle damage, and hence prevent injury. There is no particular amount of protein an athlete should consume post exercise, so I would recommend a little less than the carb intake.
Contact us via FB, IG, and here on our website to ask questions or to make requests about what you wish to learn about on our site.
This is Glo Up Fitness!!!
Thursday, September 14, 2017
Wednesday, September 13, 2017
Does Big Equal Obese?
Does Big Equal Obese?
A big stigma that affects people in regards to their fitness goals is their size. We live in a society where only people who are slim are seen as beautiful such as the women and men we see on television and magazines. Now, beauty is in the eye of the beholder and everyone is beautiful in their own way, but what about health? There are cases where yes you may be a beautiful person but excess weight can mean health issues. However, just because someone is big doesn't mean they're unhealthy and just because someone is not overweight doesn't mean they are healthy and in shape.
What your weight means
Obesity is the condition of being grossly fat or overweight. Over 1/3 of the US population is considered obese. Approximately 12.5 million children and adolescents aged 2-19 (17%) are considered obese. There are multiple ways to test obesity but the most common way is using BMI.
Body Mass Index (BMI) is one of the more common methods people use to determine whether they are "fat" or not. BMI is a calculation of your size that takes into account your height and weight. Here is an example of a BMI chart.
Now keep in mind, BMI is a general calculation which does not take into consideration things like high muscle mass, so it is not fully accurate. For example, someone who is a football player could potentially be considered obese. So their bodyweight may be seen as overweight however they may be in great shape being 5'10 and 230 lbs.
BMI can be a nice interpretation onto where you are heading towards your fitness goals but using the BMI calculation is not the best way to determine if you are obese or not.
Thick vs. Overweight
Now in terms of looks, being thick is a matter of perception. To each is own. Now this article is nowhere near fat shaming anyone, but it is more to make sure you are healthy. Let's go over what is thick and what is overweight health wise.
Stomach
By no means does your stomach have to be perfectly flat. The idea that in order to be considered fit or healthy you need to have a rock hard six pack or even just a flat stomach is asinine. There is nothing wrong with having a little something to grab on to. However, having too much visceral fat is unhealthy. Visceral fat is body fat that is stored within the abdominal cavity, and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines. This type of fat is different from subcutaneous fat, which the fat stored under the skin. Visceral fat can be damaging to your organs and also cause other health issues such as cancer, coronary heart disease, and even sexual dysfunction. The body needs fat to survive, however, having too much of a gut is very unhealthy for you and it highly recommended that you work to lose that belly fat.
Body Types
Body type is a real thing. The way your body is structured may be different from another. This is based off genetics, so if you think that someone who is big is just big because of bad dieting and lack of exercise then I'm here to inform you it is not the case. Here are the 3 body types.
Ectomorph
An ectomorph is a person with a lean and long body type. Primarily they struggle to build muscle and weight in general. To build muscle, someone with this body must lift heavy. It is critical to any type of growth whether it is a man or woman. And ladies, you will not develop masculine like muscle if you lift heavy. It is actually quite the opposite. You will begin to tone and get the curves you are looking for. I would suggest 3-5 sets with 8-12 reps.
Ectomorphs tend to believe they can eat whatever they want because they have a high metabolism but this is also not the case. As they get older, their metabolism will slow down and they will gain weight. They still need to eat healthy like any body type. The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.
Mesomorph
Mesomorphs are usually called the athletic body type. They are muscular and well-built, with a high metabolism and responsive muscle cells. Basically it is easy for them to gain muscle. It is also easy for them to lose weight as well. You also have a tendency to gain fat quickly as well. That is why it is important for mesomorphs to not take their body for granted. Many mesomorphs believe just like ectomorphs, that they can eat anything they want. A balanced diet is key for them just like any other body type. Moderate amount of complex carbs should be a part of your diet, as well as protein and healthy fats.
As a mesomorph, your workout regiment really depends on your goals. It is very easy for you to gain weight whether it is muscle or fat, so they key for a mesomorph is mainly diet. Whether you are trying to get more lean or gain more mass, you will need to really focus on your diet more than anything else.
Endomorph
Endomorphs are primarily big, high body fat, often pear-shaped, with a high tendency to store body fat. Endomorphs have a slow metabolism, which causes them to gain fat rather quickly. They can also build muscle quickly as well. NFL lineman are perfect examples of this.
Women who are endomorphs tend to be very curvy such as Queen Latifah, Marilyn Monroe, and even Beyonce. Their body fat tends to be stored in the lower part of the body (aka the right places for some). The struggle with storing fat in the lower parts of the body is that it is the hardest to get rid of.
Endomorphs have the hardest time when it comes to weight loss. It will take an endomorph extreme hard work to lose weight. Russell Crowe is an example of an endomorph who lost a lot of weight to build a muscular physique with lower body fat. The stigma of an endomorph is that they are fat and unhealthy but he as well as the women listed above are great examples of people who are beautiful.
Closing
Love who you are. Don't be ashamed of your body by any means. Too many times in our society people are body shamed when they are trying to improve themselves. However, please be careful of your weight not because of looks but because of health. You don't need to look like a model or you don't need to look like a video vixen to be attractive. No matter what size just make sure you are eating right, exercising, and improving your mind every day to keep that "Glo".
Tuesday, September 12, 2017
Monday, September 11, 2017
Mighty Mondays - If
For this week's Mighty Monday, I wanted to share one of the most motivational poems of all time. It's gotten me through rough times personally and helped me rise to the occasion. I still refer to it to push me on and it always does the trick. Feel free to bookmark this page for your own personal reference.
If
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
A MIGHTY Woman or Man!
This is Glo Up Fitness. Send us content of you expressing yourself, in anyway you do so, in relation to the content of this poem and we will feature you on our social media on the next Mighty Monday. The top submission will also be featured on our site!
KEYS to MEAL PREPPING. Get that Glo Up in the Kitchen!
KEYS to MEAL PREPPING. Get that Glo Up in the Kitchen!
Here are some keys to meal prepping and making sure you get that Glo Up! If there is anything you'd like me to post about feel free to comment on what you're looking for.
Make sure you subscribe to this channel and follow my other social media pages.
Personal Instagram : TheMarcusBrown1
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Don't Sleep When You're Tired. Sleep When You're Done
#MarcusMotivation
10 Minute Workout
Fire Feet 2 x 1 minute
Burpees 2 x 1 minute
Jump Squats 2 x 1 minute
Squat Jacks 2 x 1 minute
Plank Jacks 2 x 1 minute
Thursday, September 7, 2017
Attracting Success
#MarcusMotivation
10 Minute Workout
Burpees 2 x 1 minute
Jumping Jacks 2 x 1 minute
Plank Jacks 2 x 1 minute
Mountain Climbers 2 x 1 minute
Sit Ups 2 x 1 minute
Wednesday, September 6, 2017
Nutrition [Kilograms to Pounds Ratio]
In the previous nutrition related Glo Up article (Post-competition Nutrition for Aerobic Activity) I suggest how much macros (carbs, healthy fats, and protein), in grams, to intake according to your body weight in kilograms aka kg.
Here is a helpful list translating your body weight in pounds to kilograms, starting at 100 lbs:
100lbs = 45.3 kg
110lbs = 49.8 kg
120lbs = 54.4 kg
130lbs =58.9 kg
140lbs = 63.5 kg
150lbs = 68.03 kg
160lbs = 72.5 kg
170lbs = 77.1 kg
180lbs = 81.6 kg
190lbs = 86.1 kg
200lbs = 90.7 kg
210lbs = 95.2 kg
220lbs = 99.7 kg
230lbs = 104.3 kg
240lbs = 108.8 kg
250lbs = 113.3 kg
260lbs = 117.9 kg
270lbs = 122.4 kg
280lbs = 127 kg
290lbs = 131.5 kg
300lbs = 136 kg
Be sure to refer to this for accurate intakes of your macros in order to assist your Glo Up. Next article on Post-competition nutrition for high intensity aka anaerobic sports will be coming soon🔥!
Tuesday, September 5, 2017
Monday, September 4, 2017
Mighty Mondays - You Reap What You Sow
Think to yourself, what does the phrase 'You reap what you sow' mean to you? Many people may automatically refer to Karma and think 'What goes around comes around,' right? Well essentially thats right, but there's a problem with these phrases that many people overlook. When said, they are commonly used in a negative light. Growing up, I've only ever heard it in context as a response to a negative outcome. I am sure some people reading this may relate to what I mean.
"You have to face up to the consequences of your actions."
"Well, you get what you deserve."
'You reap what you sow' is certainly a phrase you should keep in a positive light, in reference to your goals and ambitions rather than sad consolation for what happens to you. The truth is, you get out what you put in! When dream chasing, there's no shortcut. Work must be put in, you must execute towards your dreams and you must execute frequently. You must believe, you must pray, you must be grateful for what you already have, and you must have a good support system with you. Through all of these things, you will reap what you sow by means of the energy you put into them.
The energy is a difference maker. It's the work you put in but more importantly.. you. must. think. you. deserve.. what you wish to attract. If you don't think you deserve your dreams, it will certainly almost never happen. You only get the results in your life of those you think you're worthy of. Everything you have in life right now is due to what you believe, deep down, is enough. In reflection of Mighty Mondays' article a few weeks ago, conscious choices make a huge difference in putting yourself on track to achieve. Those choices go hand in hand with what you think you deserve.
What do you deserve when it comes to:
- Finances and Wealth?
- Health?
- Relationships?
- Career?
On a scale of 1-5, where do you fall in each of those categories? Be honest and it'll allow some personal reflection and there will be opportunity to improve.
So to make things more clear, lets change 'You reap what you sow' into 'You gain what you believe you deserve from your hard work.' Feel free to contact Glo Up Fitness via our FB page (same name) and our IG @GloUpFitness to share your testaments in relation to how thinking you deserve your dreams has played a role in your success. Your testament can be written, a video, art, a dance to a song about what you deserve and empowerment, anything! Express yourself. Tag us in relative posts and we will feature you on Mighty Mondays on our social media pages and the top submission will be featured on our site!
Continue to outperform yourself, continue to earn what you deserve, continue to Glo Up, and continue to Be Mighty every day in and day out. Peace.
Friday, September 1, 2017
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