Rise and Grind (Morning Motivation)

The grind. What is the grind?  The grind is getting up everyday and putting in the work to reach your goal.

The grind is hard. The grind is constant, the grind relentless.  But, it is what you have to do to see results.

Every now and then we fall off our own personal grind,  but have to have the mental fortitude to get back up and continue.  Because nothing and I mean nothing feels as good as smashing your goals.

So, on this Saturday morning RISE AND GRIND!!!

Quick Meal for Dinner

Quick and easy meal for a hectic Friday!!!


  • Leftover shredded chicken made in the Slow Cooker
  • Black Beans
  • Baby Carrots
  • Asparagus


  • Chop asparagus and saute in  pan until tender (seasoned with salt, pepper, and garlic)
  • Drain and rinse black beans, once the asparagus is done remove and cook beans in same pan.
  • I used leftover chicken breast that was made in the slow cooker (Cooked for 8 hours on low, seasoned with garlic salt, pepper and paprika)
  • Served with 5 ounces of baby carrots

*Salsa goes well with this dish

Friday Motivation 

“Get comfortable with being uncomfortable”

I had a coach in high school who would always say, “if it was easy everyone would do it”.  If getting into shape by dieting and exercising was simple, we wouldn’t have an obesity epidemic in America.

It is hard to change bad habits, it is hard to find time to exercise, it is hard to say no to friends and family when they ask to do something that goes against your goals.  We, me included, have to have the power to do what is need to stay the course.

People will constantly question why you are doing what you are doing.  You have to do what is right for you.  It is your life, your goals, and dreams.  You have one life to live, so live it your way.

Morning HIIT Cardio

Warm-up: 1 minute light jog

Workout: Sprint/Jog

  • Find a place where you have a good place to sprint 50-100 yards.
  • I have a neighborhood around me that is a big look where I can sprint the straights and jog the turns, this can easily be done on a treadmill as well.
  • I did 10 sprints and 10 jogs
  • I like to try and get 2 miles tracked by my Fitbit

*Beginners can jog the straight and walk turns and work up to sprint/jog

You’re Not a Failure

“Failure is an event, not a person”

– Zig Ziglar

Everyday we are faced with obstacles that will challenge our goals.  If you have a moment of weakness and fail to stay the course, you are not a failure.  You are simply human.  Do not let one bad meal or one missed workout, derail all the hard work you have already done.

So, if you fail in one moment, get up, and get back to your plan and kick your goals in the ass!

Morning Cardio

The Run: wake up time 5:00 am

This morning’s cardio was a 2.5 mile run.  I have heavy leg training later today, so didn’t want to do too much. I also like to do a mix of HIIT and steady state cardio to work all aspects of my fitness.  

Tracked by fitbit fitness stats:

Distance: 2.29 miles 

Time: 20:34

Calories burned: 337

Average heart rate: 141 BPM