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Evidence Based Results

Public • 72 • Free

12 contributions to Evidence Based Results
Favorite cardio??
Running is NOT my favorite form of cardio. However I was on dad duty yesterday and wanted to find some way of getting active, that meant double stroller and run! If I had to choose, I’d do stairs or indoor bike for my cardio! What’s your favorite form of cardio? P.S. Can’t wait for these guys to be old enough to train with me 😆😄
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New comment Mar 24
Favorite cardio??
1 like • Mar 23
I feel like i’m an old man but I love a good walk lol. stair climber is good too but a nice walk with some music always hits for me
What’s your diet like?
Let’s do something fun and interactive! Comment what you eat on a normal day, then go reply to other comments and see if you can learn or give advice to each other. Of course I’ll be commenting back as well 💪🏽
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New comment Mar 15
1 like • Mar 14
for me normally breakfast is 2 eggs and around 3 oz of lean ground turkey and black coffee lunch is 4oz lean ground beef with some veggies and brown rice/quinoa mix snack is an apple and a chicken burger patty from costco (those are ⛽️) dinner is either chicken or fish depending on what I want with veggies and brown rice or quinoa again snack before bed is nonfat greek yogurt, chocolate collagen peptides and a tablespoon of natural pb, frozen blueberries and either a little bit of granola or pure cacoa chocolate bits.
14 Day Challenge Winner!!! 🥇
Everyone please give a huge congrats to @Nate Ferreira for winning the 14 day challenge! 👏🏽👏🏽🙌🏽 Nate showed up every. damn. day. He didn’t miss! Not only did he lose 4 lbs over this challenge, but he motivated all of us to be the best version of ourselves in the challenge. Congrats again Nate and I’m looking forward to our month of 1 on 1 coaching! 🎉
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New comment Mar 7
1 like • Mar 6
Thanks man! Very honored and excited to be working with you!
14 Day Challenge Challenges
Everyone is killing it in the 14 day challenge!!! Everyone’s work ethic is truly inspiring. 👏🏽 What has been the hardest thing for you so far (physically and or mentally)?
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New comment Feb 28
1 like • Feb 27
I would say the hardest thing for me mentally was hitting my macros for my carbs daily. I always thought to get lean was to keep your carbs low but your body actually needs carbs to replenish and to fuel your muscles and workouts. At first it was kinda nerve wrecking to have 2 scoops of rice to get closer to my macros for carbs but within these past 2 weeks i’ve gotten over that fear and am feeling better with actually fueling my body with the proper macros. This challenge has helped me view food as fuel for the body and i’ve really enjoyed all of it!
How I Programmed My Body to Wake Up Early Every Day
First of all... Why is sleep important? Well if you prioritize your fitness, physical health, or mental health/performance.... then sleep matters! When you sleep, not only do you physically repair your body's injuries, but your brain works on storing your memories and replenishing everything your body needs for the next day - including hormones! Hormones are a crucial part to how your body performs. Hormones control your physical gains, they control your hunger, your thirst, your overall energy, and so much more! Without proper sleep, your hormones will be completely out of wack. For most adults, 7-9 hours of sleep a night is optimal! I think I have sold you on why you need to sleep. Now here is how I programmed my body to go to bed early and wake up early every single night. Step 1: Go HARD during the day. -work your ass off. Work so hard your body is begging to be in bed by 9 pm. -When I was an NCAA gymnast trying to sleep early for 6am workouts, I told myself if I couldn't fall asleep within 5 minutes, then I didn't work hard enough today and I needed to go harder. EMPTY YOUR FREAKING TANKS! Step 2: Practice proper Sleep hygiene. This includes: -no caffeine past noon -avoid eating big meals right before bed -avoid blue light: buy blue light glasses or better yet, shut off all electronics at the bare minimum 30 minutes before bed (2 hours is better). Read a book instead of scroll on social media or watch tv. -lower your body temperature (via thermostat or shower before going to bed) Step 3: -Develop a ROUTINE! the more days in a row consecutively in a row, the easier it is for your body to naturally. wake up. I am at the point where my body is just up at 4 am without an alarm (as long as I go to bed between 9 and 10pm) -Don't change your routine on the weekends. Why throw off a good habit? -Of course life happens and you may not always be able to be in bed by 9. Even I cover sporting events that go until 10pm. If you were up at 4 am, you will be ready to sleep when you get home.
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New comment Mar 5
3 likes • Feb 26
For me I try and be in bed by 9pm. I have my phone charging on my desk on the other side of my room so when my alarm goes off I have to get out of bed to turn it off. That’s helped me so much get up early and get a workout in before work. Getting a full 8 hours has been amazing with every aspect of my life (fitness, work etc).
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Nate Ferreira
3
44points to level up
@nate-ferreira-6485
First Grade Teacher who loves working out & learning about fitness and nutrition

Active 248d ago
Joined Feb 5, 2024
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