Falling in love with Jack Lalanne

Exercising around here has fallen away to the point of non-existence for me. My hands have been acting up quite a bit which makes lifting very difficult. What to do?

I climbed inside my ‘way-back machine’ and rediscovered Mr. jack Lalanne. Mr. Lalanne had a fitness t.v. show that spanned from 1951-1985. I never once watched it growing up but now on Youtube, he lives again and disperses fitness wisdom, enthusiasm, and encouragement.

Jack’s exercise technique is called, ‘trimnastics’. No iron, not heavy lifting (although he was one of the first advocates of women lifting weights). Body weight exercises used to be ‘the thing’.

I think that when ‘Pumping Iron’ with Arnold Schwarzenegger came out body weight exercises we forgotten. Body weight exercises are an effective way to trim up and lose weight without putting undo strain on joints, ligaments and muscle. Seldom do you see a fat yogi, fat Sensi, or fat Qi gong practitioner. Many do not ‘sling iron’. They use slow movement and body weight resistance to achieve their fitness goals.

If you are someone who is having issues getting going on working out because you think you need various pieces of workout equipment or you need to ‘sling iron’ you might want to look into some of Mr. Lalanne’s workouts on Youtube. You might just find a workout you can do.


Are you ready to transform?

This image has an empty alt attribute; its file name is transformationcover2.jpg

The Transformation Book is now FREE

Excerpt from introduction:

Dear Reader,

You hold in your hands an instrument of change… not a magic wand. It is a map, of sorts, but must you must do the traveling.

Here you are at START. For whatever reason, you made the choice to purchase this book of Transformation. It is also your choice to put in the effort, or let this sit on your shelf, back seat of your car, or in your backpack unused. In other words; you will get out of it what you put into it.

Inside you will find; pages you can use to log what you eat, how much water you drink, the supplements you take, and your workouts. I suggest either adding more blank pages or purchasing some sort of workout journaling system you will use. Tracking your progress brings about more success than if you do not. There are also motivational quotes and journaling prompts to help you stay focused.

The goal in creating this was to make a fun, yet useful tool to guide you on your transformational journey to improved health, and weight loss, if that is what is needed.

From the book: Transformation by Melissa Bishop

Friday is the beginning of the New Year. Are you ready for a new you? When I was a Mary Kay Consultant, our director used to say, ‘Working will when wishing won’t!’.

All transformation takes work. To help you through your transformation process, I have written a workbook that includes; meal plans, workouts, suggestions for supplements, encouragement and some straight talk about wellness and food addiction.

If being unhealthy makes you more vulnerable to Covid and other illness, take back your life and health. Stop living in a prison of fat and exhaustion. Why not may 2021 your healthiest year yet?


The Transformation book is here…

If those are tough words to read, try being the loved one of a Type 2 diabetic or an obese person. So your feelings are hurt… their lives are a wreck because of you. If you are obese, or diabetic, and your loved ones are still there caring for you maybe give them a gift of a healthy you? They are loyal to you. They love you. They have devoted a certain amount of time to care for you. Repay their kindness by making some positive life changes to improve your health.

Excerpt from my new book: Transformation

I hope that does not sound too harsh. It is an excerpt from my workbook I am offering to you to help you get started on your own fitness journey. I decided to write up the food plan and workouts I have been doing that have helped me to lose weight, and offer them to you to use yourself if you so choose.

This is the surprise I told about that I have been working on.

My book is called: Transformation.

The cost of the workbook is, $4.99. There is a place below where you make your purchase. After Paypal notifies me that the payment went through, I will send a pdf to you via email that you can open and use for your Transformation. If you do not receive the pdf, Paypal may not have notified me of your purchase. In that case, email a screen shot of the order confirmation form Paypal showing the purchase was made and I will send the pdf to you.

Please make sure you give a valid email where to send the pdf.

Transformation Workbook

Workout and meal plan.

$4.99

You will get out of this what you put into it. You can download it and recreate your own fitness journal or use it straight. Just use it.

I Made This Animated GIF | Princess bride, You got this, Health

If you have any questions, please contact me through the blog or leave a comment. If you want to start a fitness club we can look into that. Let’s make 2021 better for our health than 2020!


How to track your walks without wearing a ‘deer tag’

Ok, maybe it is a bit of a ‘deer tag’ but you’re not wearing it. What am I talking about? Fit trackers. Oh I think this technology is going to bite us in the butt one of these days. I have thought about purchasing one of these things but I have yet to shell out the clams for it. Remember when your pedometer was one of those crummy pendulum devices that clipped to your waist band? It ONLY counted your steps. Now they beep at you to remind you not to sit for too long. As if we need more nagging these days.

If you do not have,or want, a ‘deer tag’, I might have a solution for you… Map Pedometer.

I went for a walk last night. A 1.27 mile walk. For someone who just a few years ago could not walk across the house without being in severe pain because of inflammation, a 1.27 mile walk with hills, people! is a huge accomplishment.

I had no idea how far the walk was at the time. It was one of those, ‘Hmmm how far can I go?’ which lead to the inevitable, Uh-oh I’m committed now. I either finish this walk or lie down right here on the side of the road to die.’ kind of moment. AND because of the increased amount of water I have been drinking, I was facing another crises on top of the, over committed, dilemma. But I did it! I walked the route and made it home without any ‘accidents’.

Easily my favorite "success" gif because Breakfast Club - GIF on Imgur

These days, every victory counts.

To use the Map pedometer, you are not obligated to create an account but you can if you want to, and you will need to if you want to save your routes. I mapped last night’s walk and my usual walk through the neighborhood. I average between 1/2 to a full mile when I walk at between 6300 and 6500 feet in altitude. Not too shabby all things considered. Can the local high school cross-country team kick my butt in distance, heck in speed even? Yes, yes they can. They are 30 years younger and in much better physical condition but… perspective people, perspective.

Pride and Prejudice Photo Recap - Özge's World

Pull up a map on Map Pedometer of the route you walked. I think it works best with streets (I have not tried it on trails). From your starting point, click on the map on the spots where you traveled. You can measure in miles of kilometers. I used the distance markers and saw I had walked over a mile. When I saved my route, I was given the precise distance, 1.27 miles. There is also a forum should you wish to talk to people about your journey. I just want the specs.

During the Victoria era, the working class often walked up to 6 miles per day to go to their jobs and back home. During the pioneer migration in America, they traveled 15-20 miles per day. Not all of it was walking but if you think a car ride across Kansas is boring at 75+ miles an hour, try it in an ox or horse draw wagon going about 6-8 miles and hour if they route is flat and not too badly rutted. I’m sure they alternated walking and riding but still, that’s quite a bit of physical activity. So I’m not doing as well as Laura Ingalls and her family, but I’m no longer sedentary. I think that is called a ‘happy medium’. I’ll take it… for now. As my body adapts to each new workout, workouts change. Workout goals exist. I make, them I surpass them. It’s great to see my body changing but it is also great to feel stronger, and more confident.

fitness goals meme in 2020 | Gym memes funny, Workout memes funny, Workout  quotes funny

Hang in there!


24

Leadership quotes #birthday #quotes 24 birthday quotes, 22 birthday quotes,  birthday quotes f… in 2020 | Happy 24th birthday, Birthday ideas for her,  24th birthday quotes

That is the number of pounds… lbs, that i have dropped since the 27th of October. thrity-eight .8 total since July. Why did it take so long to drop those first 14.8 pounds? Effort. Plain and simple.

My eating got a bit out of control during the first lockdown of Covid. I’m sure no one else out there can relate.

Binge GIFs - Get the best GIF on GIPHY

It was as if I was trying to make my caloric intake match my stress levels. Not good. Especially not good when the clothing stores in my area began to go out of business. Trying to buy clothes on the internet is difficult especially when the Chinese size guide thinks plus size is anything over a size 8!

I desperately needed to make changes in my weight. All of us have more riding on our health than we might be able to imagine. I do not want to compromise my health with food. I do not want to be useless to myself, or to others because I could not find a better way to manage my stress than by shoving food into my face.

I decided desperate times call for desperate measures. I had been doing ok on my own. Those first 14 pounds didn’t just fall off on their own. I figured since psychiatrists went to therapists and in the world of Kung fu (I know right?) even the masters have masters, I decided to ask a friend of mine, who is also a personal trainer, to put me on a meal plan and draw up a workout plan. I told her what workout equipment I have and she got to work. A few days later, I was looking at a meal plan that made my heart sink… but gave me hope. I knew my eating was out of control so of course the first thing to do is clean up that diet. What I didn’t realize is many of the things I thought were healthy (dolmas- 80 calories each) were not.

How to Make Dolmas (Stuffed Grape Leaves) Recipe
These are dolmas. They are only about 2 inches long but FULL of calories!

Even things like chia seeds, flax seeds and supplements can quickly add calories to your day. Just the three powders I added to my coffee everyday increased the caloric content by 130 calories! Those calories plus the calories in what you eat for breakfast can quickly add up. Every calorie counts… every single one.

Here are a few tips for you (if you’d like) to help you be more mindful when eating.

  1. Keep a log of what you eat. I know this can be tedious and boring but boy howdy can it be an eye opener.
  2. Count every calorie that goes into your mouth. You may think this is redundant to keeping a food log but you might, like I was, not be considering the calories in supplements, or the calories in a handful of some snack you grabbed as you walked past it. Tis the season for snacking goodness. How many mini-candy bars do you eat per day without taking notice or keeping track? id you grab a handful of nuts or chex mix to munch on while you paid the bills? It adds up. It adds up faster than you thought.
  3. Measure, measure, measure. You might think you know what a serving size looks like but not if all you do is eat take-out or processed food. It is easy to sit and eat a bag of chips. Measure out a single serving size and eat it with a big glass of water.
  4. Snack calories count so count those snacks. This might seem obvious but maybe not so much. How many time shave you sat and eaten a snack, mindless of the amount of calories it contained, then asked yourself… ‘What’s for dinner?’. Whatever snack you just ate most likely contained the same amount of calories, or more, to equal your dinner. You can either over eat additional ‘dinner’ calories adding to what you just ate, or you can use it as a teachable moment and go without dinner and save some calories.
  5. Go on a site such as Pinterest and look for fit bodies which you would like to emulate. Make a page/board you can go to for inspiration.
  6. Find new. POSITIVE, ways of dealing with your emotions. Start keeping a journal. Workout when you are upset or go for a walk. Walking, and working out in general, have a positive impact on your mental health.
  7. Drink more water. Drink enough water during the day (usually about a gallon) so that you are visiting the bathroom on a regular basis. Sweating and urination are two great ways to remove toxins from our bodies. Tears, urine, and sweat are made up of the same thing. They just vary in their levels of concentration.
  8. Eat more vegetables with every meal. replace white potatoes with green veggies or sweet potatoes. Corn and bananas are basically sugar. Avoid them.
  9. Get a grip on your eating now or you will gain even more weight during the holidays, adding to your lockdown weight.
  10. Go to Pinterest and look for healthy recipes. Avoid recipes such as ‘keto’ bread or ‘paleo’ brownies.

The other two things I learned over the last couple of weeks is, I was not working out hard enough, and I really don’t need a gym membership to lose weight. I do need equipment, but buying my own equipment and setting up a workout area at home has really paid off.

Here is a list of my equipment I use. It was bought over time. Not all at once. Look at it like this; buying items to use to workout at home is a lot cheaper than: chronic illness (have you priced prescriptions lately?), it is cheaper than covid-19 treatment (many of the people being hit hardest by the pandemic or obese and have other health issues related to their weight), it is cheaper than a gym membership (in the long, and short run), you get to workout and use your own shower, you don’t have to haul around a gym bag, you don’t need a lock for a locker or to keep track of a key or membership card, you can workout at home and not have to deal with traffic trying to get to the gym, you don’t have to worry about being stared at or hit on while you workout, the list goes on but the best part of saving money with an at home gym is your family not needing to come up with the money for your funeral you died while still in your fifties.

Here are some tips for working out for a better result.

  1. Workout smarter. This means pay attention to your body. When a workout you have done before becomes too easy, it is time to either use heavier weights, more reps, or try slow, controlled reps. Our bodies adapt quickly to physical stresses placed upon them. As odd as it may sound, you need to trick your body sometime sin order to get it to do what you want.
  2. Your cardio might need to be more intense. A mosey on the treadmill is not going to cut it for very long when it comes to weight loss. You can do circuit training which is when you combine weights and cardio to achieve more caloric burn. (Look it up and find a workout you can do.). If you walk outside, try to either go farther in the same amount of time or do your normal route faster. You should be short of breath but able to talk when doing cardio. This is measurement used when you do not have fancy heart rate monitors or fitness watches. Check out the image for more information.
5-Week Calorie-Blasting HIIT Walking Program | Walking | MyFitnessPal
In order to see changes in your physique, your cardio intensity should be about a 7-8. Your warm up about up to the 4-6 marker.

3. Do not be afraid of training with weights. Muscles burn more calories than fat, even at rest. This is important because you want your body to burn calories efficiently even when you are not working out. One of the reasons why we stay fat is because fat cells do not burn calories, muscle cells do. Muscles are important for daily living. It is not vanity to workout with weights and build muscles.

4. If your budget allows, hire a personal trainer for one month. Be upfront with her and tell her why you hired her and what you want to accomplish. You do not need to hire a trainer for the rest of your life. Let them know you wish to be educated on how to workout and eat right. Then maybe do a follow up session once a month or once every couple of months to evaluate how you are doing and what needs tweaking in your program. This is money well spent. I wish companies and insurance companies would do this more as part of wellness programs.

5. Plan for success. Have a shopping list when you go to the grocery store and stick to it. Avoid going down the temptation aisles. Only buy enough fresh produce that you know you will eat before it goes bad. Except for corn and white potatoes, buy produce you will eat. Avoid creamy dressings or using too much dressing. Calories hide everywhere! Plan your workouts a week in advance so that you know what is coming and can plan for it.

6. Stay motivated. Don’t give up.

7. Look for fitness and work out plans on the Internet and adjust them to your fitness level. Yes, you can find ‘The Rock’s’ workout plan on [interest but chances are that if you are at a beginner or intermediate fitness level you will not be able to use as heavy of weights as he does. Adjust the weights down to your level so that you can complete a full workout. Remember, even ‘The Rock’ has to workout to keep up those muscles AND he was not born looking like that. You are looking at decades of hard work in the gym which brings us to our final tip…

8. Do not become discouraged. Dwayne Johnson did not build his physique in a day and neither will you. You did not become out of shape in a day nor will you reclaim your health in a day. No matter what, you will not accomplish any goal if you do not get started so START!! TODAY!!

Thursday's Workout in 2020 | The rock workout, Pop workouts, Chest workouts

This article is meant for entertainment and educational purposes only and is not intended to replace medical advice. Please consult your physician before beginning any fitness program.


Let’s talk about supplements & insulin glucose sensativity

three chocolate-coated donuts with sprinkles
Photo by Kobby Mendez on Unsplash

America is such a prosperous nation that we can afford to eat for entertainment. Not because we are hungry. Not to fuel a workout or to recover from a workout but just because it is fun, or we are celebrating something, etc. Don’t get me wrong, I love to eat. I especially love to eat junk food. Make no mistake, most of the foods I, and millions of other Americans love to eat, IS junk.

This is one of the reasons why it is so hard for us to eat plan, good whole, natural food and to drink plain water.

Our taste buds have been indoctrinated with something called, ‘the bliss point’. Food that is hyper tasty is the best and briefest explanation I can give. Many of the same people who would never put a GMO food into their mouth, or do illegal drugs, willingly eat preserved and fast food which in many cases is just as addictive, if not more, as certain drugs.

The bad food goes into our bodies and produces undesired affects such as inflammation and insulin glucose insensitivity (insulin resistance). Insulin resistance causes obesity. Your body floods with too much insulin until it has no where to go but into your fat cells. Increasing insulin sensitivity can reduce the amount of fat you carry on your body.

Before I go too much farther I need to write this disclaimer; please talk to your doctor before taking nay supplements listed here. I cannot diagnose or recommend anything to you. All I can do i make you aware of what is out there. The rest is up to you.

Let me be honest with you now… my husband is a Type 2 diabetic. I have watched him go through hell with this disease and I have gone through it with him. He is not just dealing with diabetes but all of the other ugly issues that go hand-in-hand with this insidious disease.

I realize that Covid-19 is no joke and I grieve with those who have suffered through it and who have lost loved ones to it. The amount of media given over to this disease has been incredible. I have to wonder the impact to obesity levels in America if there was as much time and treasure devoted to educating people about food related illness as we have on Covid-19?

Every night at dinner-time, ads start playing on t.v. to entice people to buy food and have it delivered to their homes. Not healthy food, of course, but highly processed garbage.

Can you imagine how different food commercials would be if food companies had to do disclaimers in their commercials like drug companies do?

Why do agencies such as; American Diabetes Association, Susan G. Komen Foundation, and American Heart Association just to name a few, actually used their money and influence to pass laws to reveal the dangers of junk food during commercials?

Standing Ovation Cma Awards GIF by The 52nd Annual CMA Awards - Find &  Share on GIPHY
A standing ovation for my brilliant idea. Thank you. Thank you very much.

Two major factors in creating insulin insensitivity are; inflammation, and ingesting too much glucose for your body to ingest. Glucose is the sugar found in carbohydrates. While i have been a proponent of high fat low carb diets, you CAN eat carbs in moderation and it depends on the type of carb. However, most people with insulin issues are also addicted to carbs/sugar and moderation and portion control are foreign concepts to many people suffering from food related illness. If they could control their carb intake they would not be sick and fat.

My first recommendation would be to investigate the low carb diets that are out there and pick one that works for you.

Next, I am listing the various supplements down below. There are 12. I am not going to go into a great amount of detail with them… or any detail really because you must do your own research. This is YOUR body. Learn about it. It is fascinating!

  1. Green Tea Extract or GTE. I use Nature’s Bounty. The name on the label is; Green Coffee Bean. It contains; green coffee bean extract, green tea extract, and raspberry ketones.
  2. Chromium & polyphenols from cinnamon. A liquid extract is recommended. I do not use a liquid extract. I use a cinnamon/chromium combo and it is amazing.
  3. N-3 essential fatty acids. (Basically, fish oils) I take a supplement but I also am one of those people who actually like sardines. I will make a lettuce salad, drizzle the oil from the sardine can all over the leaves of lettuce then scrape out the sardine flesh on to the salad. I finish it off with some persimmon vinegar and I have a tasty meal. I also put those tiny black caviar on my cottage cheese. Don’t throe up on your keyboard. It’s actually pretty good.
  4. DHEA- it is recommended that it be taken at bedtime.
  5. Vitamin D. Most people are deficient. Do your research.
  6. Magnesium. a doctor gave me a recipe for taking magnesium; take a 2 liter bottle of seltzer water, add 3tablespoons of unflavored milk of magnesia to the seltzer water (be careful it fizzes!) you made add natural flavorings or natural sweetener but since we are trying to reduce glucose levels I don’t recommend using sweetener. Buck up and drink it straight. One 1/2 cup twice per day is what my doctor ordered.
  7. CoQ10
  8. Alpha Lipoic Acid (ALA)
  9. GABA
  10. CLA
  11. Yacon
  12. White bean extract.

I think supplements are great. I even have my own recipes for glucose reducing teas made from herbs. They work great. I was able to use them last year when my glucose levels were out of control. They brought my levels down 30-60 points (tested on my blood glucose monitor) IT IS MY PERSONAL OPINION THAT EVERYONE SHOULD HAVE A BLOOD GLUCOSE MONITOR and test their blood every morning and perhaps after meals (1 hour) depending on what they are eating. This is a good idea for people from those who are carrying a bit too much weight to those who are obese. Many people are walking around prediabetic and have no idea about it. Your muscles and bones can only hold so much glucose. When they become overwhelmed the glucose is stored in your fat cells causing you to gain weight. Supplementation & working out, combined with eating foods lower in carbs and eating actual REAL food, have been shown to reduce glucose levels.

Supplements are no substitute for a bad diet. What they CAN do is help carry you forward toward a healthier lifestyle. They can only do so much. YOU Must take responsibility for what you eat and how little or how much exercise you get each day… EACH DAY. Did you get that? Your health is a daily activity that needs your attention EVERYDAY.

Commit to a healthier you BEFORE the New Year comes. You do not need to make a resolution for 2021 before you can get started on your personal journey toward better health. Tomorrow is a great day to begin your transformation.

There are only 14 weeks left in 2020. What are you going to do with them?


How I get when I lose weight…

I work hard to lose weight. I lose weight then think, ‘Maybe I have cancer!’.

Image result for freaking out  gif

I don’t have cancer but I am trying to figure out how I managed to lose 10lbs in 10 days. I have not been able to do some of the challenge days on this 30 day kettlebell challenge. Everyday life heavy lifting (there is more to being a homemaker than meets the eye), plus going for walks in the neighborhood have helped to keep me moving but I have not done a ‘formal’ workout in a couple of days. When I steppe don the scale this morning it was a pleasant surprise. I was expecting some weight loss but that this much this soon. I am aiming for a total of a 20lb drop in weight at the end of the 6 week challenge. I also plan to repeat these challenges until I hit my ultimate goal of 100+ pounds dropped. It may take all year. It may take 6 months. It does not matter how long it takes to drop the weight just that I keep up the effort I’ve put into dropping it to maintain the new weight.

I have a tendency to think that once the weight is gone, or the symptoms of inflammation have abated, that I can go back to eating how I had been before I decided to make changes. I cannot.

This is not a temporary activity to say; fit into a wedding dress, or look good for a first date, or for graduation or some other one-off special life event. All of life is special and I want to be in the best shape I can obtain in order to enjoy it as much as possible.

The mother of a friend of mine has decided that her knees hurt too much to walk to the bathroom so she has opted to wear diapers instead. At 76 years old there is really nothing wrong with her other than she is obese and it hurts to walk. Rather than make the effort to lose weight and gain strength, this woman has decided she would rather sh!t herself. I am stunned.

I am surrounded by people who will not put effort into their health to improve it or maintain it. The extra sad part in all of this is that both my friend and I are personal trainers educated in nutrition and of course how to workout to lose weight, improve health, etc. Rather than ask her daughter for advice, my friend’s mother is eating herself to death. I have family, and loved ones, eating themselves to death. It is a deadly spiral to get into but one that can be broken.

I don;t know if my weight loss will inspire family to change. My friend looks amazing and is healthy and yet her family has ignored her attempts at help. Her brother needlessly died last year of T2 diabetes.

If friends or family come to you to try and speak to you about your health… do not allow yourself to become offended. Listen to them but then devise your own path to wellness. I can always tell when I’ve gone too far in the wrong direction on my weight. The compliments stop happening (oh you’ve lost weight you look great!) but no one (except my dad once God bless him) has ever come out and tried to talk to me in a caring manner about getting healthy (As an adult. I got plenty of flack about my weight growing up though).

I had let myself go too much after getting married. There are many reasons why but there are more reasons for getting back into it.

If you have let yourself go or if you’ve never tried to get yourself righted with your weight there is no time like the present to make the decision to be a healthier version of yourself.

Here are a few things you can do to make a positive change in your health.

1. Stop drinking soda and sugary drinks. If you use flavored creamer switch to 1/2 & 1/2.

2. Drink more water. Take your weight divide it by 2 and drink that in ounces of water daily. Example: you weight 200lbs, drink 100 ounces of water per day. Unflavored, nothing added to it water.

3. Park far away (if it is safe) from the front door of your office, grocery store, church, etc., to increase your daily activity. You-WILL-get-stronger. Start small and build up the distance.

4. Go for a walk everyday in addition to trying to increase your steps. Do a planned walk morning, or evening, or both. Walking is one of the easiest exercises you can do to lose weight and stay healthy. If you are too heavy to walk, start by moving in your chair. You can do vigorous upper body exercises which will increase your heart rate and begin your transformation. I see people in my neighborhood who walk everyday no matter the weather and we’ve had some cold, snowy weather lately.

5. Stop eating white food. This means NO grains, No sugar, NO white potatoes, NO rice. Keto, paleo, carnivore… these diets are not a fad. This is how people ate before veganism became a fad. All of these low-fat, processed foods contain sugar and chemicals which in turn cause addiction. You will eventually overcome your sugar cravings but you need to eat well to feel well and to lose weight. Replace the sugar and carbs with animal fat; bacon, butter, dark meat from chicken or turkey, fatty beef, eggs, etc. Fat gives you good energy and helps your brain function properly. If, after a while, you find yourself having a difficult time losing weight or keeping it off, back off on the fat intake a bit and see if that works. You could try taking a salad and fish for lunch everyday for a month and see what happens. Stop eating processed food of any kind. If you cannot pronounce the ingredients, if it can last on a shelf for many years, avoid it.

6. Start lifting weights. I recommend buying one kettlebell and finding a workout that works for you.

7. Have a mindset of determination, of being mindful toward reaching your goals, and being successful in this endeavor.

8. Keep a journal of what you ate, when you worked out and the exercises you performed.

Few people actually enjoy working out. Many actors who workout to grow big or become lean for a part rarely keep their physique after filming has ended. One who does workout consistently is, Dwayne, ‘The Rock’ Johnson.

Image result for the rock workout gif

The legal stuff:

Image result for workout disclaimer