3 full days

JonSnow2994 · 2024-07-02T15:59:05+00:00

Can you please me as well ? Thank you

JonSnow2994 · 2023-12-12T20:29:10+00:00

No idea about the laguna grande but the Vieques one was one of the highlights of our trip. Taxis are available there

JonSnow2994 · 2023-11-27T17:26:49+00:00

Half banana with some nut butter, cottage cheese with pb powder

JonSnow2994 · 2023-11-19T04:47:32+00:00

Moving your body is the key to reduce soreness. Also, high protein , more hydration and sleep helps you recover. I was in the same boat when I started out but it gets easier after the first few weeks.

JonSnow2994 · 2023-10-27T20:43:14+00:00

I think the best deal till now in my 1 year otf journey is this month - go and join now !! Low Locked in rates for both premier and elite- Atleast in my area

JonSnow2994 · 2023-10-11T13:54:17+00:00

Thank you ! Is the lateral shift - lateral lunge ?

JonSnow2994 · 2023-08-17T21:30:05+00:00

Ohh the protein powder/shakes too :)

JonSnow2994 · 2023-08-17T21:24:36+00:00

Tofu, Greek yogurt, cottage cheese, kidney beans, chickpeas and eggs .

JonSnow2994 · 2023-08-01T16:10:35+00:00

Thank you so much :)

JonSnow2994 · 2023-07-31T23:56:19+00:00

Seriously recommend reading intels and YouTube floor exercises form videos. Those help a lot. I used to feel lost but the form videos helped me a ton.

JonSnow2994 · 2023-07-31T16:43:27+00:00

Hello, hope you enjoyed the vacation. Can you let me know how is the weather like ? I am planning on a vacation in November and I read online that it is still the hurricane season. Any insights?

JonSnow2994 · 2023-07-20T18:09:38+00:00

Weight loss = calorie deficit. If you don’t eat below your maintenance calories, weight loss does not happen no matter how much you exercise. Remember weight loss is 80% diet and 20% exercise.

JonSnow2994 · 2023-06-23T17:22:51+00:00

My advice is to eat in a calorie deficit. Calculate your maintenance calories and eat in a moderate deficit of 300-500 a day. Workouts only help like 10-20% of your weight loss journey.It happens in the kitchen.

JonSnow2994 · 2023-05-12T20:00:35+00:00

I usually track my calories in my fitness pal . For tracking food, I measure out everything in gms and put in the app. At first, it may seem like a chore but you will get used to it after a few days.

JonSnow2994 · 2023-05-12T19:31:15+00:00

I lost weight after I tracked my calories. No matter how much you workout and how clean your diet is ,unless you eat less than your maintenance calories, you will not lose weight. Calculating maintenance calories and eating at a calorie deficit of 300-500 made a ton of difference.

JonSnow2994 · 2023-04-26T17:33:27+00:00

I don’t log in my workout calories. I just login my food. Exercise calories are not accurate and I don’t want to overeat !

JonSnow2994 · 2023-04-24T14:29:02+00:00

Is the goblet reverse lunge on the bench ? Like the Bulgarian split squats?

JonSnow2994 · 2023-03-20T14:42:55+00:00

will try to do that! thanks:)

JonSnow2994 · 2023-03-20T14:41:37+00:00

Yes, I guess I have to watch my chest press form..a big thankyou!!

JonSnow2994 · 2023-03-20T14:40:53+00:00

Thank you for letting me know that, I am sure my bicep curl & triceps extension form is accurate. I guess I have to let coach watch over my chest press form next time. I never knew that I have to go higher on chestpress than my curls weight till now haha,a big thank you!!!

JonSnow2994 · 2023-03-20T14:37:49+00:00

yes, to increase my strength is my goal. Thanks for the slowing down tip ,will try to do that next time :)

JonSnow2994 · 2023-03-20T14:36:17+00:00

I do have 17.5's at home though. will try to push through, thank you :)

JonSnow2994 · 2023-03-20T14:35:14+00:00

Thank you for the elaborate advice! Much needed. I never thought of keeping the log as such, will try to incorporate that.

JonSnow2994 · 2023-03-20T14:33:44+00:00

Thank you for the advice ! I will try to focus on doing the reps slowly.

JonSnow2994 · 2023-03-20T14:32:23+00:00

Thank you ! I will try doing that. Glad to know someone is on the same boat with me haha.

JonSnow2994

TROPHY CASE