lukefitness54-blog - Tumblr blog

[lukefitness54-blog]

Happy Monday! Have a great week! Find your purpose and don’t stop till you’ve reached your goals! • • #fitness#fitnessmotivation#strengthcoach#fitnessfreaks#motivationmonday#gymislife#galesayers#football#findyourpurpose#striveforgreatness (at Ann Arbor, Michigan) https://www.instagram.com/p/Bq7vwFhgyYj/?utm_source=ig_tumblr_share&igshid=ig1lyyb05qqo

[lukefitness54-blog]

“If at first you don’t succeed try try again!” • • Its hard failing but you learn more from failing then you do succeeding! Keep trying until you do it right and you will be great! • • #fitness#fitnessmotivation#keeptrying#quitingisnotanoption#personaltrainer#motivationalquotes#inspirationalquotes#mikeditka (at Ann Arbor, Michigan) https://www.instagram.com/p/BphiwmwgrMN/?utm_source=ig_tumblr_share&igshid=rphnoy60cv0t

[lukefitness54-blog]

No matter what I’m doing I’m always thinking about weightlifting! So glad that I can share that part of my life with an amazing person! @_mags14 • • #halloween#carvingpumpkins#weightlifting#pumpkin#fall#couplesgoals#dowhatyoulove#fitness#snatch#personaltrainer#fitnesscouple#fitnessfreaks (at Livonia, Michigan) https://www.instagram.com/p/Bpf3lY8AeoJ/?utm_source=ig_tumblr_share&igshid=laney9ycjgyv

[lukefitness54-blog]

Goal setting helps people find short-term motivation while keeping there vision on there final destination in life. The only way for goal setting to be effective is using the acronym SMART. When you set SMART Goals your dreams and aspirations become a reality! • • Specific Measurable Achievable Relevant Time bound • • ***What are your goals?*** • • #fitness#fitnessmotivation#humpday#quotes#bojackson#sports#strengthandconditioning#goalsetting#dreambig#keepworking#personaltrainer#fitnessquotes#fitnesstrainer https://www.instagram.com/p/BpUeatTjYgW/?utm_source=ig_tumblr_share&igshid=1lq4vlqixi4fv

[lukefitness54-blog]

Have a great Monday everyone! Make today count! • • #mondaymotivation#monday#johnwooden#quotes#fitness#personaltrainer#happymonday#fitnessmotivation#todayisanewday (at Ann Arbor, Michigan) https://www.instagram.com/p/BpPng7SDGXY/?utm_source=ig_tumblr_share&igshid=6bw6tlrybwt5

[lukefitness54-blog]

Nothing beats the game of football! • • Really miss playing in general but playing under the lights is a very special feeling! • • #football#fridaynightlights#strengthcoach#missit#bestmovieever#donttakelifeforgranted (at Rockford Lutheran Jr & Sr High School) https://www.instagram.com/p/BpIo-kTj5E-/?utm_source=ig_tumblr_share&igshid=xknexb3gs060

[lukefitness54-blog]

Nothing beats the game of football! • • Really miss playing in general but playing under the lights is a very special feeling! • • #football#fridaynightlights#strengthcoach#missit#bestmovieever#donttakelifeforgranted (at Rockford Lutheran Jr & Sr High School) https://www.instagram.com/p/BpIo-kTj5E-/?utm_source=ig_tumblr_share&igshid=i8maljpn5dxh

[lukefitness54-blog]

Happy Hump Day! Give everything you have today! Find a way to get it done; whatever it is that you’re reaching for! • • #humpday#fitness#motivationalquotes#sports#vincelombardi#getbackup#tryagain#personaltrainer#fitnessinspiration#keeptrying#nevergiveup#strengthcoach https://www.instagram.com/p/BpCpL5OjkMQ/?utm_source=ig_tumblr_share&igshid=ti1hqmawv0mk

[lukefitness54-blog]

Happy Monday Everyone! Make today a great day! Yesterday is over, today is a new day with a fresh start. • • #fitnessmotivation#fitness#sportsquotes#todayisanewday#personaltrainer#sportstraining#maketodaygreat https://www.instagram.com/p/Bo9A5ESjRbj/?utm_source=ig_tumblr_share&igshid=i59nftdv47hy

[lukefitness54-blog]

Remembering all those affected by the tragedy that happened on this day in 2001. 🇺🇸 🇺🇸 🇺🇸 #usa#september11#neverforget#newyork https://www.instagram.com/p/Bnl3lAenTrG/?utm_source=ig_tumblr_share&igshid=6nb4aepa161r

[lukefitness54-blog]

“If it were easy everyone would do it!” • • • After only getting 4 hours of sleep and then putting in a 14 hour work day I should be planning to go home and get some rest. But I know that I need to workout to crush the goals I have set out for myself. I know it’s not going to be a great lift but it will help me get to where I want to be. I am not going to let excuses build up and set me back on my plans. This will help me grow physically and help me develop mental toughness. Even when things are hard you can push through them. Your mind gives up way before your body. • • • So next time you think about skipping a workout think about what you want the most. Find out what is most important and push to reach your dreams and nothing can stop you. Setbacks will happen but limiting them is the key. • • • My UPPER BODY WORKOUT for today! Should be short and sweet! Looking to get in and out but still looking to make improvements! • • • #workout#upperbody#back#biceps#shoulders#chest#triceps#fitness#personaltrainer#pushyourself#pursueyourdreams#dontletanythingstopyou#noexcuses (at The Haven of Ann Arbor - Ann Arbor, MI) https://www.instagram.com/p/BnZ-z4iHM5p/?utm_source=ig_tumblr_share&igshid=19ku6lhivnv7

[lukefitness54-blog]

Well I tried something new this month. I’ve never been big into diets and cutting things completely out of my life. I feel that eating a balanced diet and enjoying what you eat is important. Eating sweets in moderation and going out to eat with friends is good but you need to be aware of what you are putting into your body. • • • This month I was on the Keto diet to see how it would affect my body so I can tell my family, friends and clients how this diet works and how it affected me personally both physically and mentally. It was a good experience to be very discipline and strict with my diet and tracking my food was the biggest change I made through the month. Tracking really allows you to see what you are consuming and helps you become more aware of what is in food so you can make better choices. • • • The Keto Diet for those of you that don’t know is a diet where you restrict the amount of carbs you eat and consume more fat in order to reprogram your body into burning fat for fuel instead of its main energy source carbs. • • • Over all I did not see too many changes from my pre and post measurements but but I think I learned a lot from this experience! Definitely going to trying this diet again and other diets in the near future to pass on my experiences and knowledge to others. • • • **** Huge shout out to my partner (@_mags14)this month on Keto! Could not have done it without you! Thank you for the treats, the encouragement and your company throughout this month! • • • #ketodiet#keto#fitness#personaltrainer#dieting#trackingmacros#nutrition#fat#nocarbs#discipline#fitnesspartner (at Ann Arbor, Michigan) https://www.instagram.com/p/BnXlja-nGRI/?utm_source=ig_tumblr_share&igshid=yhqmno753wv0

[lukefitness54-blog]

I’m sorry everyone! I’ve been slacking on getting you workout to do but I’m going to try and do better! • • This routine is a full body workout that require a gym. You’ll be using a lot of equipment like dumbbells and barbells. • • With full body routines you want to make sure you don’t do them two days in a row! Your muscles need time to recover and rebuild after breaking them down. So between days you can do cardio and abs to really get that summer body toned! • • If you’re not a member of a gym or can’t make it to one let me know and I can modify exercises to still allow you to get a workout in! Also if you don’t know what an exercise is you can also reach out to me and I can help you with that! • • Let me know how this workout goes for you! • • #fitness#personaltrainer#fitnesscoach#fitnessspecialist#fitnessinstructor#workoutroutine#fullbodyworkout#muscles#fitnessguru#fitnessfreak#fitnessaddict#fitnessjourney#fitnessforlife#fitlifestyle#fitnessenthusiast (at Ann Arbor, Michigan)

[lukefitness54-blog]

Felt very lethargic today and was not in the mood to lift! This hasn’t happened to me in awhile but sometimes you just got to push through it. Wasn’t the best lift but better than skipping all together! • • Thank you Lecrae for helping me during my workout. His song “I’ll find you” has a lot of meaning in it. Definitely check it out if you haven’t heard it. The lyrics definitely meant something to me and it kept me going! THANK YOU! • • #fitness#workoutmusic#workout#lecrae#illfindyou#notalwayseasy#pushthrough#fitnessinspiration#fitnessmotivation#personaltrainer#fitnessaddict#fitnessguru#fitnessfreak#fitnesscoach# (at Concordia University Ann Arbor)

[lukefitness54-blog]

NUTRITION!!!! 🍐🍓🥦🍒🍠🥒🍗🥚Knowing what to put into your body can be challenging because there are so many different views and ideas out there. I’m going to give you a little secret. No diet is a perfect diet. You need to find what works for you! Eating smart and healthy is what I do. I don’t cut things out of my diet I limit the unhealthy foods I consume. Keeping it out of my apartment doesn’t allow me to snack at night. Buy the essentials and create from there. I still cheat but no one is perfect. I just get right back into my routine like nothing happened. I don’t skip meals or do a bunch of cardio when I slip up because that is just as unhealthy. I know it’s hard but find what works for you and eat towards your goals. • • If you are gaining weight eat a surplus of calories. If you are trying to lose weight be in a calorie deficit. It comes down to calories! Need extra advice let me know!!!! • • My preworkout meat I had eggs 🥚 and potatoes 🥔. My post workout meal was a protein shake and a banana 🍌 with some grapes 🍇. Later on I’ll have some rice and chicken with some veggies. I keep it really simple and so should you! • • #fitness#nutrition#healthyfood#eatinghealthy#findwhatworksforyou#fuelyourbody#eatright#noonesperfect#personaltrainer#fitnessaddict#fitnessguru#fitnesscoach#fitnessfreak#doitforyou (at The Haven of Ann Arbor - Ann Arbor, MI)

[lukefitness54-blog]

If 10x10 Deadlift doesn’t get the blood flowing in the morning, I’m not sure what else will. Very challenging workout and I not only got through it but I feel like I improved today. Again my tempo is way off for GVT but I’m going to continue to work on it. Rest time was pretty consistent at 2 minutes which will decrease next week but all in all good leg day. * * To finish off the lift I had 4x8 Front squat, 3x12 RDL, VMO Step Ups 3x12, and 100 Single Leg Calf Raises per side. Good day for legs and I’m sure I’m going to feel it for the next few days. * * #fitness#legday#deadlift#frontsquat#rdls#stepups#calfraises#gvt#improvingdaily#nodaysoff#compoundexercises#personaltrainer#fitnesscoach#trusttheprocess#moretocome (at Concordia University Ann Arbor)

[lukefitness54-blog]

I use to hate country music but now it’s the genre I go to in order to have a good workout. It has so much meaning in the lyrics and helps me focus on my workout instead of worrying about other things in life. • • If you’ve never heard the song “H.O.L.Y.” by Florida Georgia Line your missing out! I love this song. Try it out on your next workout and let me know how it goes! • • #countrymusic#floridageorgialine#holy#workoutmusic#pullday#biceps#back#pullups#rows#curls#personaltrainer#workoutmotivation#fitnessfreak#fitnessguru#justanotherday#keepmovingforward#bepatient (at Concordia University Ann Arbor)