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Join the Step Up Challenge!๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ
Download the app and join the group! https://join.thestepupapp.com/ZXLv
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Christian Bautista
Regine Monzon
New comment May '24
Flex Friday!
Who's lifting today! Let's see the post workout flexing pics!
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Regine Monzon
New comment May '24
Flex Friday!
Monday Commitments!
Time now is just as valuable as time right before a trip, right before that fancy dinner, and right before you're about to take the shirt off before a pic. The feeling of urgency changes. Don't wait for the urgency to make the change. If you know the change must be done, then do it before the pain moves you What are you changing this week in order to better yourself!
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Christian Bautista
Vik Pitones
New comment May '24
Monday Commitments!
Staying Fit is the Name of the Game!
100% effort 3 times a week for 2 months compared to 70% effort 5 days a week for the next 12 months will always win. Doesn't need to be perfect. Needs to get done. If you feel shitty and you're at 50% that day, give what you can. Get it done. You won't die. If you do, you can leave this earth giving it your all ยฏ\(ใƒ„)/ยฏ You'd be a legend
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Staying Fit is the Name of the Game!
Stop losing the day!๐Ÿ†
Strategies to effortlessly stay on top of your protein and calories throughout the day๐Ÿ” 1. Front load the protein: You're always busy and end up figuring out how to fit 80g of protein before you go to bed? Smash 2 protein shakes after breakfast. 3 Eggs - 21 g of protein 2 Shakes - 50 g of protein "Christian, I'll throw up" Drink the shakes throughout the morning, they should be finished by 9 am. 2. Always overeat when you have a social event: Look up the menu, choose what you're gonna eat. Calculate the food into MyFitnessPal. Eat foods that will fit within the remaining calories so you can enjoy your social event. 3.Days where you literally have no time at all: Costco hauls that fit your macros. Yes harder to hit and might be hungry still but youll hit your cals and macros. Have enough fairlife shakes and jerky to hit your protein goal. Back fill the rest of the cals with fruits, cheese and crackers, and trail mix. No prep required. Food will last in the car without refrigeration.
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Stop losing the day!๐Ÿ†
Do these 3 things and you'll lose fat build lean muscle guaranteedโœ…
-Walk 10k steps daily๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ -Weight train 3-4 times a week. 4 exercises, 2-3 sets of 8-12๐Ÿ‹๏ธโ€โ™‚๏ธ -Eat in caloric deficit๐Ÿ” (Must level 2 in the group to unlock the course vid how to do this, conversate with your group members and post wins/questions to community!) BONUS:โšก Most people can't go 2 weeks without breaking. Program a refeed day so you don't feel horrible the whole slimming down process. 1 Day a week bring calories back to maintenance.๐Ÿค๐Ÿฝ
Poll
Cast your vote
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Help win 20k and a Magazine Cover! ๐Ÿ˜
Support our community member!๐Ÿค๐Ÿฝ @Susy Saray is in a competition for Ms Health and Fit to win 20k and to be on the cover of MsHealthandFit Magazine. You can vote every 24 hrs! Lets help her win this competition! Vote on the link below:๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ http://mshealthandfit.com/2024/susy-saray
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Rachel Gonzales
Christian Bautista
New comment May '24
Help win 20k and a Magazine Cover! ๐Ÿ˜
Protein intake
Question @Christian Bautista - can you have too much protein in a meal? What is the recommended amount of protein per meal?
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Christian Bautista
New comment May '24
Mindset nugget
Christian asked me to share what has been one of the things I changed that has contributed to my continued progress. I think a lot of it has been my mindset and approach to working out. We are all busy and many many times meeting the workout plan of 3-4 days in the gym seemed overwhelming. Not meeting it felt like I failed and would eventually lose motivation to make it all together if I couldnโ€™t meet the goal. Then I realized all I could do was my best. Any day I could make it mattered.. and more importantly, if all I can carve out are 15-20 minutes to workout, then Iโ€™ll do it. 15 minute walk, living room dance party, burpees, handstandsโ€ฆ anything that got me moving- it all stacks up overtime. Not having an hr + to go into the gym is ok some days.. if all we can do are 15 minutes.. do that! Over 25 lbs down now- it all counts!!
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Rachel Gonzales
Christian Bautista
New comment May '24
Monday Motivation!โšก
From you!๐Ÿ‘Š๐Ÿฝ Usually its some commitments! (You can still post commitments below) Don't be humble. Where did you win in any aspect last week? Maybe you walked more? Maybe you had extra patience with loved ones? Maybe you chose actions that made you love yourself more? LETS HEAR IT!๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ
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Christian Bautista
Rachel Gonzales
Regine Monzon
Joanne de la Pena
Susy Saray
New comment May '24
Monday Motivation!โšก
Where you from homie?! ๐Ÿ—ฃ๏ธGet to know the community๐Ÿ˜„
Nameโ•: Where you from/Where you stay now๐Ÿก: Go to music/podcast๐ŸŽต: Fave Food๐Ÿ”: Why is Avengers you fave movie๐Ÿ“บ: 1 Exercise to get a great pump๐Ÿ’ช๐Ÿฝ: What motivates youโšก:
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Susy Saray
Rachel Gonzales
New comment May '24
Where you from homie?! ๐Ÿ—ฃ๏ธGet to know the community๐Ÿ˜„
Last weeks Step Up Winner! SUSY! ๐Ÿฅณ
Congrats to @Susy Saray with 10,957 on average last week! You win a cupping session! A little about Susy, she's a dog trainer and she also walks dogs so thats why she has so many steps! If and when you need dog training, do yourself a favor and hit her up. She is very great at what she does and is a trustworthy and reliable person! ๐Ÿถ Congrats again! Keep pushing! We are running the challenge back this week! If you started halfway through last week, you are eligible to win the challenge this week. People who have won previous weeks no longer qualify, they might be at the top but you can be in "1st Place" even if it doesn't show on the leader board. Good job! Good Luck :D
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Regine Monzon
Susy Saray
New comment May '24
Last weeks Step Up Winner! SUSY! ๐Ÿฅณ
Mindset Shifting. Do the bare minimum, do a shitty job
We aren't always gonna have the will power to do it 100% or do a great job 10% and done is better than 100% and never started If you can't gym for your full workout can you gym for 30 min? If not can you gym for 15 min? If not can you just do cardio for 10 min? If not can you just show up and stretch? Reduce the barrier to entry in your head and make shit consistent, you can show up for 10 min and stretch. You're more likely to do more once you actually get there. IF you dont at least you keep the consistency going and you didn't fall off
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Mindset Shifting. Do the bare minimum, do a shitty job
Your voice determines what this group becomes? Don't wanna miss out on this one
Straight up I love fitness. When I found out not everyone thinks about this shit all day, I was very confused haha. I WANT YOU TO SUCCEED! What do you want to see from us moving forward? -Useable workouts. Ex) Full body splits, Booty workouts, ab workouts etc... -Workout videos on how to do movements/machines -Informational Videos on how to do things yourself, like make your own meal plans, make your own workouts and why, and what supplements and why etc.... Like a informational Youtube video -More grocery guides/shopping lists - Lifestyle changes or "hacks" that make fitness more effortless -Weekly calls to listen to small group and talk about wins and struggles (NOT AA BUT support group โ˜ป) -Mindset calls to overcome mental blocks (My clients know I preach a lot fitness is actually emotions) Please let me know with as much description as you can. K bye love yall โ™ก
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Roger Olaso
Rachel Gonzales
Regine Monzon
Christian Bautista
New comment May '24
Your voice determines what this group becomes? Don't wanna miss out on this one
Let's all take a vote!
Drop in the comment section below what the community could do to help you?๐Ÿ“ˆ Some ideas: -Daily workout check ins for accountability (knowing we are all hustling on our on time) -Stories and tricks people have done to find success from day to day -Mindset training (overcoming yourself and mental obstacles) -Workout tutorial videos -Nutritional tutorials on how to eat or make recipes Be very specify! Remember! I put a lot of high achievers in this group so far, relying on each others wins and experiences will push you further than you think. Comment on posts and get to know your fellow community members๐Ÿ˜„
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Christian Bautista
Kirsten Sterling
Rachel Gonzales
New comment May '24
Let's all take a vote!
Monday Commitments! ๐Ÿซต๐Ÿฝ
Back to the top of the week! Don't need a whole new year, everyday we are able to make the changes! It starts somewhere, even if its a small step to change your daily mood, habits, or character. Drop your commitments down below to keep yourself accountable.
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Christian Bautista
Rachel Gonzales
New comment May '24
Trader Joe's is gonna help you lose 10 lbs with these meal choices๐Ÿ–
5 high protein, low fat, minimal carb options from Trader Joe's!๐Ÿ›’ This is for you @Roger Olaso ! Sliced Roast Beef: https://www.traderjoes.com/home/products/pdp/sliced-roast-beef-078175 Sweet Italian Chicken Sausage: https://www.traderjoes.com/home/products/pdp/sweet-italian-chicken-sausage-075087 Hardwood Smoked Pulled Chicken: https://www.traderjoes.com/home/products/pdp/hardwood-smoked-pulled-chicken-074967 Kettle Cooked Chicken Soup: https://www.traderjoes.com/home/products/pdp/kettle-cooked-chicken-soup-056650 Chicken Cilantro Mini Wontons: https://www.traderjoes.com/home/products/pdp/chicken-cilantro-mini-wontons-099085 We already know this staple so I didn't include it in the list๐Ÿ˜† Extra Lean Ground Beef 96% 4% lean: https://www.traderjoes.com/home/products/pdp/extra-lean-ground-beef-96-lean-4-fat-026366 Dropping a ton of guides and informational videos soon. If you're friends or family would benefit, tell them to be a free/active community member before the community becomes a paid one! ๐Ÿค๐Ÿฝ (Game wont be free forever!)
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Roger Olaso
Christian Bautista
New comment May '24
Trader Joe's is gonna help you lose 10 lbs with these meal choices๐Ÿ–
You better win this weeks step challenge!
We are doing this challenge every week! So make sure you are walking every day! Average last week was 11k steps! Right now in first place!๐Ÿ† is Kirsten!!!๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ
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Jacob Hentz
New comment May '24
You better win this weeks step challenge!
Weekly Step Count!
My steps so far this weekโ€ฆ
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Christian Bautista
Husam Hayali
New comment May '24
Weekly Step Count!
5 ready to eat healthy foods from Costco!
Cant cook to save your mom's life? Buy this or keep having a big back! 1.Shrimp Cocktail: https://www.instacart.com/store/costco/products/19508801 2.Chicken Bites: https://www.costcobusinessdelivery.com/fresh-additions-chicken-breast-bites%2C-3.2-oz%2C-10-ct.product.100374325.html 3.Microwaveable Rice Bowl: https://www.costco.com/bibigo%2C-cooked-sticky-white-rice-bowls%2C-medium-grain%2C-7.4-oz%2C-12-count.product.4000040390.html 4. Chicken Skewers: https://www.costcobusinessdelivery.com/westend-cuisine-grilled-chicken-skewers%2C-mediterranean-style%2C-2-oz%2C-14-ct.product.100374499.html 5.Sous Vide Steak: https://www.costcobusinessdelivery.com/cuisine-solutions-sliced-grass-fed-beef-sirloin%2C-1-lb-avg-wt.product.100358219.html ALL READY TO EAT. DO IT! MAKE THE CHANGE. YOU GONNA HAVE ABS THIS SUMMERโ˜€๏ธ
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Roger Olaso
Christian Bautista
New comment May '24
5 ready to eat healthy foods from Costco!
Don't let this be you๐Ÿ™…๐Ÿฝโ€โ™‚๏ธ
Friends wanna eat out this weekend Family comes into town and wants to get dinner You need a stress reliever after a long week These are all real aspects of life. What do we do when these things happen? When these things happen avoid restaurants/foods that deep fry food, use a ton of oils/sauces/cheese, and that give you small portions of protein. INSTEAD choose a place with less greasy entrees and lean grilled protein options. I like Vietnamese grilled chicken rice plates or vermicelli bowls, Luna grills grilled Chicken plates with the tzatziki sauces, and pollo asada platers (asked to cook with no oil) from Mexican spots. What's your go to meal when you eat out and want to stay on track? (I wanna hear sit downs you like going to!)
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Don't let this be you๐Ÿ™…๐Ÿฝโ€โ™‚๏ธ
Are you maximizing your muscle gain?
When I was in undergrad we learned resting 30-45 seconds between sets maximized muscle growth. Newer research states that in order to maximize growth we need 2-5 minutes of rest between sets and here is why. In order to maximally damage the muscle, thus creating muscular growth sets must be at the highest intensity. That means full stretch and full contraction with tension in the muscle all the way to near failure (not just to 8-12 or when it burns, you need to be 1 rep shy of failure or to failure for the last set). Since the intensity during the set is so high, we require more rest. The 2-5 minutes is used for recovery so that the next set can be just as intense and we are ready to push to near failure again, doing that with 45 seconds of rest would not allow us to push as hard and damage the muscle. Therefore we would have less gains ): and gains = happiness. Happiness = Good Such intense sets may be taxing to the overall nervous system so hitting 2-3 really solid sets close to failure is where you will maximize your growth. Still warm up but the working sets should not really be past 3 sets if you are doing this type of approach. Can you still rest 30s? Are HIIT classes useless cuz there's no rest? Why do powerlifters rest that long and have different goals? You can rest 30s and still see gains, not as optimal but sometimes you got no time. HIIT Classes are different styles, you're not lifting as heavy as you can and they're not isolated muscle movements, they're overall movement patterns in the body. Still a good workout option. Powerlifters are also at super high intensities and they'er trying to maximize their strength. Similar in their intent, but different rep range to get a different adaptation. TLDR: Warm up. Do working sets, 2-3 sets to 1 shy of failure, 1 shy of failure, to failure. Reps should still be between 8-12 (if you're going past the range go up in weight). Rest 2-5 min between sets to maximize intensity. 2-3 minutes of rest for upper, 2-5 for lower as needed on really tiring sets.
Poll
4 members have voted
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Are you maximizing your muscle gain?
Staying on track today! Post a bicep flexing pic today after your workout!๐Ÿ’ช๐Ÿฝ
If you don't up a pic then you didn't lift today! Doesn't have to be too serious! Cover your face, make a cross eyed face, or flex your face! As long as you post one up!๐Ÿ˜„
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Christian Bautista
Roy Ambalada
New comment Apr '24
Staying on track today! Post a bicep flexing pic today after your workout!๐Ÿ’ช๐Ÿฝ
Congrats to Step Up Winner!๐Ÿฅณ
In first place with a weekly average of 11520 steps is Alexanne Vasquez! In a close second with a weekly average of 9544 is Susy Saray And in third is Luis Mejia! Great job with the great work this week. Keep pushing for the first place spot cuz we doing it again this week! You see the average is about 10k steps a day so it is very doable to take the number 1 spot. I find it the easiest to take 2-3 mini 10-15 walks throughout the day in order to get 10k steps a day!
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Congrats to Step Up Winner!๐Ÿฅณ
Free Cupping this week! Win it by joining the StepUp App for free!
Worse that happens is you win free cupping ยฏ\(ใƒ„)/ยฏ Click link to download app and join the group so see where you are on the leaderboard!!! ๐ŸŽ๏ธ๐ŸŽ๏ธ๐ŸŽ๏ธ https://join.thestepupapp.com/ZXLv
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Christian Bautista
New comment Apr '24
Free Cupping this week! Win it by joining the StepUp App for free!
How to lose fat while still sustaining social life?! Video Breakdown
Its possible but you have to break it down! Plan ahead! and Stay dedicated! Here's a video to give you a better understanding and some visuals of how to make this happen! Pls provide feedback, or if you have any confusion, or if you have Qs! Bye โ™ก, Professor Chris https://www.loom.com/share/b831d10cfa874f3a93d12b9a54d0321a?sid=65f89131-91d5-49c8-8e47-dcea2589dc08
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Rachel Gonzales
Christian Bautista
New comment Apr '24
How to lose fat while still sustaining social life?! Video Breakdown
Hump Day Check!
Let's stay true to what we want. Are you actions aligned with the goals you set for yourself on Monday?! Where are we falling short? "'I haven't even hit the gym yet this week" "I haven't bought my groceries yet for meals" "I haven't been doing the steps to sleep on time" Comment down below if you're hitting your goals or if you're unaligned AND WHAT WILL YOU DO MOVING FOWARD TO STAY ON TRACK? Let's push in the correct direction together๐Ÿค๐Ÿฝ
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Christian Bautista
Vik Pitones
Rachel Gonzales
New comment Apr '24
Hump Day Check!
You can post here too ya know ๐Ÿ˜†
And I encourage it! Easiest way to see change in your actions is to change the environment and the people you associate with. This place is a closed community of people who I know are hustling with their fitness and who have good heads on their shoulders. You can ask questions freely, post about your victories, or share anything cool you learned about fitness. Combined with all our brainpower and experience, I'm sure we can help each other along this journey
Poll
6 members have voted
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Lui Mejia
Christian Bautista
Roger Olaso
New comment Apr '24
You can post here too ya know ๐Ÿ˜†
Easy meal idea
Iโ€™ve been crafting my precooked chicken from Vons and putting it in a whole wheat tortilla with lettuce and spicy mayo for a quick meal! Itโ€™s very delicious and requires a little messiness with the overflow of chicken but itโ€™s worth it and fits in my macros well!
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Christian Bautista
New comment Apr '24
Easy meal idea
You better win this PRIZE!
Let's make things fun! Gamify moving!๐ŸŽฎ No barrier to entry, just gotta be in our lovely community! Prize is! 1 Free Cupping Session/Stretching for Relaxation and Recovery๐ŸŽ Parameters are: Who: You, homie!๐Ÿซต๐Ÿฝ What: As many steps as you can to WIN!๐Ÿคฉ Where: Everywhere (That's the beauty of online communities)๐Ÿ—บ๏ธ When: From: Monday 4/22/24 til Sunday 4/28/24๐Ÿ—“๏ธ Why: To make movement more fun and competitive๐Ÿ† How: Must use the "StepUp" App๐Ÿ“ฒ A few things to consider: You must have me added on the app so I can track your progress. I will post up screenshots at the end of everyday for leaderboards, BUT add other community members you see at the top of the leader board in order to keep track of them yourselves too! People who love treadmills. Im not sure if the app will track those steps so this week try to walk or run outside. (Or you can try to and run on a treadmill and see if it tracks those steps and let everyone know!) Drop any questions or predictions down below!๐Ÿ‘‡๐Ÿฝ
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Christian Bautista
New comment Apr '24
You better win this PRIZE!
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Peak Pursuit Fitness
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Helping Men and Women Obtain the Knowledge and Skillset to Live a Fun and Sustainable Fitness Lifestyle
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