What the Fitness!

Let’s talk about protein, specifically protein shakes! This has been a topic since…well forever! To drink them or not to?!I’ve been working out literally since I was a kid and I can remember being about 11-12 years old and I asked my mom to take me to GNC to get me some protein powder so I can get big! So of course, after begging and pleading she finally gave in and took me to GNC. I can remember bringing home my first bag of protein powder and thinking it was the “Holy Grail.” But of course, I didn’t get big!Now let’s fast forward to now, I’m 22 years old and I still use protein powder! BUT, I’m a lot more knowledgeable about the benefits of protein powder. Let’s get one thing clear, protein powder will not add 10 pounds of muscle or help you lose 45 lbs in 2 weeks. It’s not meant for that.Firstly, you need to kno how much protein you yourself needs! It’s recommended to do about 1g of protein per pound of bodyweight. So myself, I need about 190g of protein EVERYDAY! Now at first thought, you think “that’s not too hard, I probably already consume that much!” Until you start tracking your macros and realize you haven’t been getting close to your daily need! And it is very difficult for me to eat 190g of protein from strictly food. One, that’s a lot of money in groceries. Two, that’s so much food in my stomach! So here’s how I use protein powders to help me, without totally replacing whole foods!So like I said, I need roughly 190g of protein. So for breakfast(if I’m not fasting) I’ll eat 3 whole eggs, on a tortillas with bacon and one scoop of protein powder in whole milk! Also, let’s say I’m having cravings for some junk food. All I have to do is mix up one-two scoops of protein powder in milk(use water if you are trying to lose weight) and BOOM 25-50g of protein right there! I will probably drink 1-3 protein shakes a day. But those are NOT meals! They just help me hit my protein!There it is! I hope that clears up any questions you may have regarding using shakes with your fitness goals! Do they help? Yes! Are the NECESSARY? No! But they can give you that extra step you need! If you have any other questions or topics you want me to discuss, don’t be afraid to comment them!STAY GRINDING,Zach

To some people, today is just Wednesday! Which means the work week is half over and the weekend is almost ALMOST here!

However, to me Wednesday is the glorious rest day! Now, with that being said, I like to still keep busy on my rest days. I will either go for a walk with the family, go walk the dogs or just do some like Calisthenics(bodyweight) exercises to keep my muscles from storing too much lactic acid in my muscles!

It is absolutely crucial to give your body a rest day 1-2 times a week. You need to listen to your body and know when it’s begging for some rest! I know you may feel “lazy” or “not being productive.” But giving yourself that rest day will let your muscles recover and be ready to go back at it the next day.

With that being said, there is a difference between absolutely tired from working hard and just feeling sleepy or “bleh.” We’re all tired, and have a lot going on! I often stay up till midnight with our baby and then wake up at 5-6 to go workout and then work till 11pm! If I can do it, YOU CAN DO IT!

Enjoy your rest day today because come tomorrow, it’s back to the grind! I hope everyone is having a great day and week so far! Keep after your goals and do NOT give up!

STAY GRINDING,

Zachary Brown

Whoo, that workout was Killer! I feel great and ready to attack the day!

I believe working out and getting a nice going to start your day is great! You have that energy first thing in the morning so you can attack your workout and then start your work day!

ALRIGHT! So it’s the first day of the week! There are only two mindsets you can have, especially on a Monday! Either “Ugh great, Monday. The worst day of the week..” or “Sweet, Monday! The first day to a new start of my life!”

Today is the oh so famous CHEST DAY!! WHOOP!

My Workout routine for today is as follows:

Pec Deck: 4 sets of 8-20reps

Incline Dumbbell Press: 5 sets of 8-20reps

Flat Bench: 4 sets of 8-20 reps

Cable Flyes: 4 sets of 8-20 reps

Push ups: 4 sets until failure

Stair master: 20-30 minutes

Just before I forget, I usually like to workout fasted. In my opinion, I don’t feel as sluggish when I workout fasted as I do after I’ve eaten. But that’s the fun part about this journey, you get to learn how your body works and what’s best for YOU!

Alright, I’ve gotta go kill this workout! If anyone is looking for a good workout that’ll kill your chest! Try mine!!

Stay grinding,

Zach!

Alright, here we go!

So to anyway who has been working out or is just getting started. I would say the number one problem with people is…….not diet, but DEDICATION! That’s right, not diet but rather dedication and the wanting to stay on your path to complete your goals! Everyone is hyped up the first day in the gym or back in the gym! But give it about a week or two and then you wake up and the “I can skip today.” Thoughts start creeping into your mind! And that’s where you have to STOP YOURSELF! Everyone, before even starting your fitness journey. You need to write down or figure out your “Why!” Why are you starting this new chapter? Is there a competition, a race, or something you are trying to do or is it strictly for yourself? Any of those is a great reason! You just can never lose sight of your “Why.”

Hello, my name is Zach! I started this blog because I found it inspiring when I knew someone else who went through hard times during the fitness journey, and came out on top! I want to help inspire and motivate people to attack their goals and succeed! No one can do it alone!

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton