Protein Picks

This week I’m covering the topic of protein. In my post “Let’s talk Diet,” I linked an article that breaks down the benefits of sufficient protein intake and I touched upon my own experience of exacerbated results once my protein intake was adjusted.

“Consumption of nutrients through natural means (i.e. whole foods) is optimal, but sadly that cannot always be realistic for many of us.”

I want to begin this post by making it known that consuming nutrients through natural means (i.e. whole foods) is optimal, but sadly that cannot always be realistic for many of us. In the past, I often found myself nearing the end of my day and I had yet to meet my goals diet-wise. As a result, I had to start utilizing protein bars and shakes earlier in my day. As someone who constantly was on the go pre-pandemic, I had to purchase products in bulk that I could throw in my bag, or consume quickly during gaps in my schedule.

I’ve compiled list of options/ brands below that I have tried and my thoughts on each one. As supplements can contain a lot of additives and hidden ingredients, I try to always thoroughly read labels. It’s good to get in the habit of googling the ingredients of products before purchase them. I tend to gravitate towards clean(er) plant based options that aren’t too high in calories and have moderate-low levels of sugar alcohol, sodium, and fat. Sugar alcohols are in a lot of foods and products we use (i.e. toothpaste) and the research on the long-term effects is ongoing so I try to stay mindful of my consumption.

1. Evolve Shake

This is my go-to protein shake as it’s a solid 20g of protein, tastes great, and has a shorter list of ingredients than many comparable brands. I love that it is sweetened with stevia instead of sugar alcohols (i.e. Maltitol) which you’ll find in a lot of protein powders. The levels of sodium and carbohydrates are on the higher side, but if you’re someone like me who does a lot of cardio, this may be a great option for you.

2. Orgain

Orgain is an OK option taste-wise, easy to mix into other things like smoothies, and you also get 20g of protein per serving. It is definitely on the cleaner end and easily accessible (Target, Amazon, etc). My only complaint is that there is 5g of Erythritol which is one of those common sugar alcohols I mentioned.

3. Ghost Vegan

Hands down, Ghost has one of the best tasting products I’ve tried. Their vegan and whey proteins come in quite unique flavors (cereal milk, chips ahoy, etc.) which makes consumption more enjoyable. It is not my first choice in terms of purchases, but I have seen results using this product and you do get 20g of protein per serving. Be mindful that the sodium level is a bit higher in this product and other “articifial flavors” are included.

4. One Bar / One Plant Bar

Again, one of the better tasting products on the market. I have tried almost all the flavors of their whey and plant-based bars. One makes a great snack for people constantly on the go and you can find them at any convenience store. I would just take the fat content, artificial flavorings, and level of sugar alcohol into account if you’re consuming on a daily basis. Personally, I enjoy these bars as fuel before a run, cycling class, or other cardio-based workout.

My go-to One bar picks.

5. No Cow Bar

Another easily accessible and OK-tasting plant bar that’s good to eat on the go. This is the highest here carb-wise, but could be a good addition to your diet depending on your macros. Again, the downside is the sugar alcohol that’s included.

These products have served me well and have aided me in reaching my designated macros day to day. If you’re not super keen on implementing protein supplements, remember there are many natural foods that you can use to bolster your diet. Edamame, Nuts, and hard-boiled eggs are quick and easy snacks that I add in my rotation.

Feel free to comment and share any brands/products/ natural foods that work for you!

Christian

The Best Way to Begin

Like many people in the early stages of their fitness journey, I was unsure of myself and felt like a fish out of water in any gym. I didn’t understand how to structure a workout and probably couldn’t name the majority of equipment on the floor. For months, I spent all of my gym time doing steady-state cardio—it’s comical now, but I was truly afraid of weights and intimidated by the people who used them.

After numerous conversations regarding my gym naivety, a friend suggested that I give fitness classes a try. He said that it might help me develop a foundation that I can later build on during my own gym time. For most of my life I was a three-sport athlete, so he also explained that a team-like workout or group fitness might work better for me. He was very right. While it might seem overwhelming, group programming helped teach me the basics of working out and gave me the confidence to enter the gym on my own. I found that I was able to extert more effort during group workouts and I found myself inspired by others on my “team.”

While Covid-19 has put a lot of in-person fitness on hold, there are a plethora of new and existing programs that are available online (many are free). The beauty of virtual fitness is that time is never of the essence—if you don’t understand something or you need to correct your form, you have the ability to pause and/or restart the workout. Also, due to being virtual, a lot of more notable programs are available at a less exclusionary price-point (finally steps towards equity).

“I think one of the most important elements to getting started is to find a person, an activity, or a group of people that inspires and pushes you.”

I think one of the most important elements to getting started is to find a person, an activity, or a group of people that inspires and pushes you. There will always be someone that can sprint faster, lift heavier, and complete more repetitions than you. Accept that fact. Rather than beat yourself up, use it as fuel to level up on your own. Once you realize that perfection is unattainable, you can allow your journey to be you vs. yourself. Set goals for yourself and then continue to create new goals as you surpass your initial ones. It’s important to remain inspired by the things you have yet to do. I adopted this mindset from my fitness role models, Akin Akman and Angela Manuel-Davis, the co-founders of the training facility AARMY.

There are still so many milestones that I have yet to reach, but I choose to be thrilled by that. For example, Crossfit is something that I have been nervous to try, so I’ve used this time in quarantine to experiment with some crossfit programming at home. Rome wasn’t built in a day, and odds are your goals won’t be reached in that time either. Accept that. The beautiful thing is that with consistency you will get there. Instead of having a defeatest mindset, take the steps necessary to improve. I record myself each time and play back the more challenging parts of my workouts in order to improve my form and analyze my weaknesses and strengths. This could be something to try on your own. You might surprise yourself—during playback I often realize I’m a lot better at something than I thought.

Me during a recent at-home spin class. I quickly review and critique myself after each one.

To sum things up, you have many years to live and during them you will grow and change repeatedly. Ultimately, the key word in all of this is lifestyle. You should aim to build a lifestyle that’s centered on being the healthiest, boldest, and strongest version of yourself. Don’t be like me four years ago. I began my fitness journey uninspired and with the wrong motivation. I was so centered on asthetics and looking “fit.” Sustainability, my mental health, adequate eating, and supplementation were not on my radar (they are all crucial components)! Thankfully my trajectory was changed, but it took time to right my wrongs and find the healthy form(s) of motivation.

Hopefully this will aid you in beginning a journey less detrimental than mine was initially! If you’re ready to begin, maybe take this week to compile a list of programs, people, and/or activities that inspire you.

Christian

Let’s Talk Diet!

Lately I’ve been having difficulty finding topics to cover on this blog. So, as any good millennial would, I posed the following question to my Instagram followers: “What health/fitness topics would you want to read most about?” Unsurprisingly, I recieved a lot of responses and questions relative to diet.

Now, I have to begin by saying that I am not a registered dietician and the nutrition certification did not fall under my NASM training program. So while I cannot offer you advice on your specific situation, I can talk about the things that I have learned through trial and error on my fitness journey. Before I delve any further into this topic, it’s important to note that each body is different. So the only way to truly discover which foods (and quantities of such foods) will enhance your output/results is to consult with a nutritionist that can give you a personalized plan.

“My diet is the component that I struggle with the most even after (4) years on this fitness journey. Please know you’re not alone.”

My diet is the component that I struggle with the most even after (4) years on this fitness journey. Please know you’re not alone. Through trial and many many errors, I created the acronym M.A.P.P.S. to aid me in tackling the issue of my diet:

Macros.

Regardless of what you’ve seen on instagram, it’s going to take time and effort to reach your fitness goals. Whether your goal is to increase strength, weight loss, or a combo of the two, you’re going to have to begin tracking the foods you eat each day. Now, I’m not saying be obsessive and calorie count, but you should have an idea of your nutrient intake per meal and whether some items you believed were healthy even are at all. Get ready to be surprised.. When I started tracking my macros, I realized I actually wasn’t eating enough food to reach my goals. I used the free version of My Fitness Pal which is very user friendly and allows you to enter your personalized macros and monitor whether you’re meeting the quantities allotted for each day.

Now what are macros you ask? It stands for macronutrients—proteins, carbs, and fats which are the 3 pillars that make up calorie content. I’m not going to go into extensive detail explaining the significance of macros, but the article I’ve linked above will teach you everything you need to know.

Adapt.

As I mentioned already, your diet will be a long and winding journey. I have had to change course and recalculate my macros and/or cycle foods in and out of my diet numerous times. It’s important to learn early on that you must monitor how your body responds to dietary changes and alter your practices as needed. Your macros are a guide of course, but as I mentioned earlier, each body is different. What should work in theory may not be applicable to you. Trust your gut, literally and figuratively.

Protein.

Ah, protein. It’s a commonly overlooked component in many health/fitness journies. There are so many benefits to having enough protein in your diet (see article linked above). To my friends who are looking to build muscle, this is crucial for you. While I cannot tell you the exact quantity of protein you should be consuming, I can say this might be the area you’re lacking in. For the first few months of my fitness journey, I worked out without consuming adequate protein and I did lose some weight, but I saw minimal muscle growth. When I began increasing my protein intake, my weight loss was not only exacerbated, but I began to see substantial muscle definition. Presently, my calculated macros have me just shy of my bodyweight (in grams) in terms of protein consumption each day. In order to meet this goal, I do consume one protein bar and shake per day (both vegan/plant based protein). In terms of supplement brands, I will discuss my preferences in a later post.

Portions.

One of the biggest struggles for me, even presently, is portion size. Our portions in America are much larger than necessary, therefore, we mentally and physically have normalized consumption beyond what our bodies need. My Fitness Pal has helped me with portion control also, but at times the lines can get blurred. Through reading and research of my own, I’ve learned to stick with using the size of my fist for portions. If all else fails and/or you’re willing to spend a bit more to get on track, there are many great pre-prepared meals that will also aid you terms of portion-control. Personally, I have enjoyed Freshly’s meals as each package outlines the contents and allows for easy input into My Fitness Pal. Ultimately, the best way to ensure you’re eating 100% cleanly is to cook your own meals. Freshly and many other companies do produce fairly-clean food options, but nothing beats your eyes seeing the exact contents of your meal.

One of my recent meals from Freshly.

Sustainability.

The last letter in M.A.P.P.S. is honestly the most crucial. You can set numerous goals for yourself and invest in the necessary items, but your compliance is what matters most. I’ve found that creating outlandish goals and following trendy diets (Keto, Intermittent Fasting, etc.) don’t work well for me. My goal is to create a healthy and sustainable lifestyle and set myself up for long-term success. While diet-crazes may produce results in the short-term, it’s imporant to remember that your health/fitness journey is a marathon and not a sprint. The “finish line” is ever-changing and it’s best to set up a flexible plan that allows for life to happen.

I used to stick to Intermittent Fasting and while I’m not a proponent of it, I did see results. I found that my cravings were not as bad after adjusting fully, and was able to consistently reach a caloric deficit which is crucial for any sort of weight loss. As a student and a young professional in NYC, it did fit my lifestyle, but as time progressed it became unsustainanble for me. An example of what I presently eat on any day is as follows:

• Breakfast: Coffee, egg whites (or whole eggs depending on my goals), oats or a piece of wheat toast (yes, you need carbs)
• Snack: Protein Bar (+ a second coffee)
• Lunch: Turkey Burger, Veggies + Hummus
• Snack: Apple + Nuts (Peanuts, Almonds, etc.) + (occasional chips if i’m stressed lol)
• *workout*
• Snack: Protein Shake
• Dinner: Grilled chicken (or other lean meat preferably), Veggies (Broccoli a lot), Cauliflower/Brown Rice (sometimes ill add a sauce + egg and make a stir-fry)

While this is one day, you have to keep in mind that my diet does not look like this every single day. I do often leave room for the unexpected, especially on the weekend.

Eating cake is OK. Having drinks with your friends is OK too. I do all of these things and I will not be stopping any time soon. I’ve learned from experience that restricting myself completely takes the freedom and joy out of my life. Through my journey, I have learned that what I can do is slightly modify each of these experiences to remain on track with my goals. If I’m having cake, I may take a smaller piece and scrape off the heaps of icing. I’m aware that alcohol has absolutely zero nutritional value, but when I do drink, I tend to cut myself off or stick with something less calorie-dense (i.e. vodka soda). Be proactive and create a sustainable plan for yourself!

While this quarantine is far from ideal, being isolated does give you the opportunity to truly hone in on your diet and analyze what you’re consuming day to day. It’s imperative that you find a sustainable plan and adjust it accordingly so that when quarantine finally does end, your habits are already established.

Feel free to comment any tips or experiences relative to this topic below!

At-Home Fitness Fuel

I’m not sure about you, but my energy levels have been minimal during these quarantine days. It’s mandatory at this point that I work out in the morning or it’s not happening. Period. Pre-covid, I never really relied on pre-workout supplements for energy, but since May I’ve begun experimenting with various brands. I’ve found that taking a pre-workout or energy-inducing beverage 20-30 minutes before working out at home has greatly contributed to my consistency and overall results.

I do believe that taking pre-workout on a daily basis leads to dependency on the product, but it’s a great option to have on-hand if you’re ever feeling less than stellar. In this post I’m going to share some of the pre-workout options I’ve tried, my opinions on each, and links for purchase.

1. Celsius

Through working in the fitness industry, I was introduced early on to celsius products. It has become my go-to option in terms of pre-workouts. I like that Celsius uses green tea extract, which has a slew of health benefits (10 Benefits of Green Tea Extract), as one of its main ingredients. I’ve never had jitters, or a crash later in the day, and it’s super easy to drink on the go.

2. Beyond Raw Lit

I usually am a huge fan of Beyond Raw Labs products, but this one definitely let me down. The flavor itself wasn’t bad, but my body did not react well to this product at all. I think had the least productive workout after consumption due to the fact I was overly jittery and easily distracted from my sets. I tried taking half a serving also, and the result was similar.

3. Eboost

I was also introduced to Eboost through my work in fitness also. I really enjoy using this product before I run outside and I like that you have the option to purchase single-use packets. Interestingly, I’ve found the full packet to be too much to handle. It makes me a bit jittery and my body tingles a bit, so I’ve found that taking half of the packet works best!

4. Bang

While at GNC (my home away from home), one of the store representatives recommended that I try this product. There are so many appealing flavors, and eye-catching packaging, so I threw a few in my cart. The product gave me the energy needed, but after consuming an entire can, I was left with a slight headache that hindered my workout. Not sure what ingredient causes this, but I tried a second can/flavor and it was the same result.

5. Coffee

Good old coffee never fails. I’ve found that having a cup 30 mins before my workout (along with an apple) gives me enough energy to push through my workouts. Both simple and easily accessible. I invested in a Keurig during quarantine, so I’ve ordered the Starbucks sampler linked above that I really enjoy.

6. Adjust your Sleep!

Yes, supplements are great and coffee can aid you in your workouts, but you must realize they can never replace adequate rest. Are you up late every night binge-watching Netflix? Up late on Facetime with friends? That is not going to help you reach your goals! I’ve been guilty of this myself, but you have to determine what your priorities are. Quarantine has allowed for valuable time adjust your sleeping habits. Structure your life in a way that will allow for success in the long-run. I sometimes have difficulty falling asleep, so I take Olly’s melatonin on the nights I am restless. They work, but keep in mind that consumption on a daily basis can lead to dependence.

As you continue in your fitness journey, your difficulties with sleep should gradually improve! Mine definitely have. Check out this article Exercising for Better Sleep from Johns Hopkins Medicine.

Hopefully these suggestions will aid you in combating any lack of energy. If you’ve been using any other pre-workout or green tea products feel free to leave them in the comments!

Christian

At-Home Equipment Haul

 I’m a bit later than usual, but this week is all about workout equipment. What do you need to build a routine at home?

“Like many of you, all I did in my apartment pre-corona was stretch. My equipment consisted of one fairly worn out yoga mat.”

Like many of you, all I did in my apartment pre-corona was stretch. My equipment consisted of one fairly worn out yoga mat. Months later, that is no longer the case! I’m excited to share some items I’ve been using personally, along with other creative things I’ve seen across the internet.

1. Sweet Sweat

I think one of the things I found myself missing the most is the intensity of my pre-corona workouts. To increase the sweat factor, I’ve thrown on the Sweet Sweat before lifting, running, or cycling. During my time working at Barry’s, my friend (and now Barry’s trainer) Joe Allen (@fit.to.conquer) introduced me to the Sweet Sweat. It quickly became an essential for me. He explained to me that when working out, your core is the last part of the body to heat up. Hence why we perspiration tends to happen on our arms and legs first, and why we tend to see results in those areas more quickly. I love the Sweet Sweat because it speeds the heating process up by insulating your core. I know I struggled with the love handle area early in my fitness journey, and Joe’s tip allowed me to level up. Just remember that the belt will NOT do the work for you— it’s an aid, not the source. You are. 

Me using my Sweet Sweat during an @aarmy bootcamp.

2. Resistance Bands

In terms of other at home equipment, resistance bands have consistently been a staple in my routine. They’re easily accessible online and effective. Amazon is a great site for purchase as you can buy indiviudal bands (color-coded by strength) or a full set. My bands of choice (along with ab-roller and ankle weights) are pictured below. For squats, the blue velcro-cuffed resistance band is a must have!

3. Ab Roller & Ankle Weights

These two are fairly easy to come by on sites like Amazon, Walmart, and Target. I don’t use them on a daily basis, but once or twice a week I will incorporate them into a workout. It’s important to remember that you should keep your body guessing! Be consistent, but change up your routine and rotate the equipment you use for certain excercises. If you’re doing a workout video that calls for lunges, don’t be afraid to strap on the ankle weights for added intensity!

4. Jump Rope

An easy cardio-alternative. This jump rope is super easy to carry if you’re on the go, and fun to implement into your workout schedule. See my last post, Who Cares About the “Quarantine 15”, where I explained how I made jumping rope a staple in my routine.

4. Weights

A set or two of weights would be ideal at home, but they’re hard to come by and/or priced gouged (don’t even get me started) on sites like Amazon, Walmart, Dick’s, etc. After searching for weeks, I was able to find two sets (20lb & 30lb) from the Facebook market. Just be aware of the average price(s) for the set you’re looking to buy. So many people have been taking advantage of the weight shortage.

5. Mat

I spent the first few weeks of quarantine exercising on a thin yoga mat and I quickly knew I had to upgrade. My body started to feel the impacts of zero cushion and it was hindering my progress. After delving into reviews on Amazon, I settled on the mat linked above! I found it to make such a difference in my workouts. Now I’m sore solely from crunches–not the floor.

6. Running/ Cycling Belt

When running and cycling, I’ve been using the Zipster Lite running pouch from Nathan Sports. A few weeks ago, the straps on my old running belt fell apart mid-run (RIP). I did a bit of research and found that this belt had solid reviews in terms of durabilty and its a slip-on construction makes it less likely to fall apart when in use.

If your budget is tight and brand new equipment is out of reach, buy any of these items second-hand or use household items! I’ve seen so many trainers online using backpacks filled with books, wine bottles, and gallons of water in workouts. For used equipment, I’ve been scouring Facebook market and Craigslist—people are rapidly buying and selling items. 
If you’re looking for workouts that incorporate at-home items, check out this one by Keoni Hudoba (@keonihudoba) using a kitchen pot!

https://www.instagram.com/tv/CCi2Z2HgOHj/?hl=en

Let’s get to it people. Feel free to comment any items you’ve been using in your own routines!

Who Cares About the “Quarantine 15”

Let’s talk quarantine. To be transparent, this pandemic completely derailed my fitness goals. I went from meal-prepping healthy options to cosuming comfort foods (i.e. pop-tarts, oreos, bagels) on a daily basis. For the first few weeks, I was able to maintain my diet and workout regimen–many of my favorite fitness studios (Barry’s, Aarmy, Y7) quickly launched online programming which I found to be comparable to the in-person experience.

Me doing a handstand push up during bootcamp, led by Akin Akman, one of the co-founders of AArmy (@akiniko).

Fast forward a few weeks….I fell off. Around week 5, I got furloughed from work, was in my apartment alone, and the darkness of NYC truly got to me. It was my first time on the line of depression. Zero endorphins, zero energy. As an extremely active person, I had no clue how to navigate this chapter. Interestingly, I developed one new habit—listening to Angela Davis’ inspiration each day on IGTV (@angelamanueldavis). She brought guests on each day to discuss various topics surrounding motivation and staying inspired to create during the pandemic. Through this, I somehow found the means to get the hell up and restart my commitment towards a better version of myself.

With my newfound inspiration (around week 7), I began to think about workout alternatives. I wanted my endorphins back, but had become bored with online workouts. Distance running is something that I’ve always struggled with, so I made the decision to give it a try and it worked for me! I began creating timed playlists each morning to run to at night when the streets were empty. A friend recommended that I try Strava, which gives you a summary of your run and allows you to track your daily, weekly, and/or monthly mileage and splits.

I soon learned that I could not run every day (recovery is crucial) so I began to use a jump rope and stretch on my off days. Jumping gave me the intensity and burn that I felt when running. I created playlists with songs of various tempos to jump to and found myself getting more and more invested in the creativity of it all.

Jumping rope on my rooftop to a playlist.

In addition to jumping back into workouts, I pushed myself to return to a healther diet. I started getting a weekly shipment of healthy meals from Freshly (I highly recommend for anyone new to healthy eating). The optimal way to eat cleanly is to cook your own meals, but I found Freshly to be one of the better ready-to-eat options. It gave me a lot of ideas in regards to my own meal prepping and allowed me to get accustomed to smaller portion sizes. Regardless of your fitness goal(s), it is important to understand of the amount you should be eating.

At the end of May, I fled NYC to quaratine with my best friend in California. I kept my routine, but also expanded my activities to include outdoor cycling and yoga. Through consuming a lot of self-help content, I was able to take a lot of pressure off of myself. I came to terms with the fact that yes, my body will be different for the time being. I’ve lost muscle mass, I’ve gained weight. It’s OK.

“Presently, I’m much happier—my only fitness goal is to listen to my body. Some days I run and do a bootcamp, and other days I don’t workout at all.”

Presently, I’m much happier—my only fitness goal is to listen to my body. Some days I run and do a bootcamp, and other days I don’t workout at all. What’s changed is that now I refuse to look at rest as a bad thing. I’m aware that I overworked myself pre-pandemic and was causing more harm than good. To be honest, I’ve seen more positive changes physically and mentally than I did during months of hardcore working out pre-quarantine.

It doesn’t seem that we’ll be out of the woods for a while, so I urge you to put away the scale and get in touch with your body. Attempt something you wouldn’t under normal circumstances and then listen to your body’s reaction. Try a workout online, cook a healthier meal, or go for a run/long bike ride—you might surprise yourself!

Black in Boutique Fitness

As you can tell, It’s been a whileeee since my last post. In light of the momentum of the black lives matter movement, I made the decision to take time away from this blog and aid in amplifying the voices of activists and organizers across our nation.

This was imperative–for attention to be shifted fully to the issues of police brutality and racism in this country. I felt that fitness could wait, but I was wrong. Wrong in leaving the issues of discrimination and racism in fitness unaddressed. I haven’t yet discussed my workout preferences or “go-to” options, but I have experienced and seen quite a bit as a Black man in predominately-white fitness spaces.

“At many of these studios and gyms, the sad reality is there are zero BIPOC in leadership roles or even in positions of visability.”

For years, I have been a proponent of boutique fitness studios (i.e. Corepower Yoga, Barry’s, Soulcycle) and benefitted from the intensity, energy, and cleanliness across the board. At many of these studios and gyms, the sad reality is there are zero BIPOC in leadership roles or even in positions of visability. In studios I’ve visited across the country (especially on the East coast), the only black people on staff were members of the cleaning staff. Personally, I have been the “diversity hire” in the past and it came with a lot of frustration and later suppression of my discomfort. To correct this lack of diversity, I have tried to move up the ladder to corporate roles along with voicing my concerns, but all attempts were overlooked. Time and time again, I saw individuals being promoted to assistant managers, instructors, or corporate roles. Maybe once or twice were they non-white.

Even when an opportunity comes to climb the ladder within fitness, BIPOC are faced with more hurdles than their white counterparts. A friend of mine did make it to the instructor level at Soulcycle and her experience(s) were appalling. The company’s actions towards her were contrary of the inclusive and accepting culture they claim to foster. Individuals at the corporate level deliberately ousted her for not fitting the mold they felt she should be in. I’ve also heard numerous stories throughout the years of black instructors being expected to have a certain teaching-style, music, or vibe because they were unknowingly hired as the “token black instructor.”

To be real, when it comes to these workout options you do get results (1 hour and you’ll be down 800-1,000 calories), but that is no longer enough to justify paying into to companies that are all talk and zero action. I truly hope that this recent allyship isn’t a fad or a marketing ploy and strides will be made towards creating actively anti-racist and diverse spaces. I believe in the workout(s), but the community aspect–which is a pinnacle in terms of marketing and drawing individuals into these spaces– is currently a fallacy.

To sum things up, gyms and boutique studios must do better or they’ll continue to deter BIPOC. Aside from the cost, I think the questions regarding low rates of membership for non-white individuals have now been answered..? I’m extremely proud of my former employer, Barry’s for being quick to admit their faults and create a plan with actionable steps towards the inclusivity and “family” aspect they believed they had.

Money talks, and clients must hold these studios accountable and demand BIPOC leadership, concrete action(s), and true safe havens for everyone.

The Wrong Path(s)

During my first year of college in New York, I felt physically unhealthy for the first time in my life. Zero gym time. Zero vegetables. Zero accountability. It wasn’t a surprise that my body changed quickly. Like many others, I was new to the stress of undergrad, consuming more alcohol than ever before, and had access to any cuisine imaginable 24/7. My saving grace was that living in Manhattan requires you to walk every day.

“Not only was academic stress causing me to eat and drink excessively, but I was also navigating a difficult chapter in my life: coming out as gay.”

Not only was academic stress causing me to eat and drink excessively, but I was also navigating a difficult chapter in my life: coming out as gay. I dreamt of living in NYC for the longest and being my authentic self, but no one warned me that it wouldn’t be fairytale-like. Gay men can be the harshest critics of other gay men. I began dating for the first time and some of my newfound insecurities (i.e. my physical appearance) became topics of discussion. There was no rulebook and I didn’t have any mentors to discuss my journey with. I relied on food and alcohol as a coping mechanism.

During the Spring of 2016, I got my heart broken for the first time. In a nutshell: I was the less “physically attractive” option. As you can imagine, my world shattered and it led to some radical changes. I strived for the media’s standard of beauty and naively believed that if acheived, I would never feel that level of pain again.

During the following year, I consumed more information on fitness than actual food. The characteristics that once made me a great athlete, aided me in surpassing my initial goals. I may have become “skinnier” but internally I was just as unhealthy as before. Only this time, I was on the opposite end of the spectrum.

It took some time, but presently, my relationship with myself and with food are healthy. I now realize that my prior lifestyles were equally damaging. My advice for someone in either situation would be: sit down and write a list of your habits, both good and bad. See the full picture and pick one not-so-great habit to tackle over the next few weeks.

Growth and concrete changes happen gradually.

xx Christian

Welcome!

For the longest, I’ve thought about starting this blog. With thousands of health and fitness bloggers out there, I felt I had to develop a concept or angle that hasn’t been done before. Man, was I wrong.

Through consuming content and delving into self-help books during this quarantine, I realize that being my authentic self and discussing my own experiences and failures is the only way to go.

My health and fitness journey has been full of wins and losses. Yours will be too. We’ve all seen the Instagram influencers and Youtubers that make this “fitness thing” look so easy. Trust me, it’s far from reality. I started pursuing a healthy lifestyle four years ago and there are SO many things I still have yet to master.

“My health and fitness journey has been full of wins and losses. Yours will be too.”

The aim of this blog is to share my experiences, products, workout tips, and generate judgement-free conversations surrounding health and fitness for the millennial generation.

Excited to begin this journey with you!

xx Christian