Welcome back to my second interview with Max Bradley, recent inspiration for many looking to lose weight! Max was featured on Eric Thomas’s video TGIM series in October called “Thank God I Lost Weight:. The video now has over 49,000 views. I’ve had the privlege of becoming friends with Max, and helping share his story.
Channéll: What does your current workout schedule look like? How many days of strength? How many days of cardio? Flexibility? Recovery?
Max: My current work out schedule is at least cardio everyday for various lengths of time; depending on what I’m doing that day. I lift 4 times a week, and work abs/core every other day. I stretch but not enough. I really should stretch more, and would like to get in to yoga.
Channéll: In the fitness world we often use a principle called F.I.T. which means frequency, intensity, time. In order to bust through plateus it’s important to switch up the routine by changing the frequency, intensity or time, or just changing the workout all together. How often do you change your routine up?
Max: I change up all the time. You have to! Once your body get used to a certain work out you’re only going to get so far before hitting a plateau. I always give it everything I have, every single workout. There’s no other way to do it. Intensity is always high, and I`m always pushing. The time changes a lot too mostly not by choice. If I’m working,I workout during the night. When I’m at home I work out in the mornings and definitely prefer that. There is nothing like a good run outside in the morning sun before the gym.
Channéll:How essential has proper nutrition been in your weight maintainance? How about in the weight loss process?
Max: Nutrition was the most important part. Without a good diet you’re not going anywhere. Getting your eating habits right is KEY. Do research, read articles, knowledge is power. You can do anything you set your mind to if you want it bad enough and are willing to work for it.
Channéll: Have you considered becoming a Certified Personal Trainer yourself?
Max: Yes I have Iwould love to be a trainer/health coach. I just would love to be able to help others, and see people change for the better.
Channéll:What do you believe it the biggest lie people tell themselves when trying to make a major change in lifestyle?
Max: That they can only push themselves so far, and once they hit their wall they believe they can’t push further. Also, people cheat and don’t hold themselves accountable. They need to make up for it in activity. It’s all about holding yourself accountable. No one is perfect, you will cheat, but if you do cheat, you have to devote extra time at the gym. If I would eat something I know I shouldn’t, I would make sure to spend extra time on my cardio to burn it off. People need to push past their boundaries or they will never know their true limits. People are always satisfied with just going through the motions and that’s not enough!
Channéll:Will you give a sample daily menu and sample workout for someone at home that doesn’t know where to start in their weight loss journey?
Max: When I started this journey I would eat:
BREAKFAST: 2 egg whites and a protein shake
LUNCH: Salad with very little dressing usually some grilled chicken.
DINNER: 2 turkey burgers (with no bread of any kind)
***Please be aware that each individuals caloric and macronutrient needs differ. Please consult your doctor, dietician or fitness professional for guidance on caloric intake needs.
When people ask me what workouts I do, they should realize that what I do/did, isn’t goign to work for everybody. For 1) people don’t necessarily have the determination that I do 2) it’s not just a diet, it’s not just a workout, it’s really a lifestyle.The changes made have to be long-term and consistent.
With that, here’s what I did initially:
I started with just cardio 5x per week for about 3 weeks. I started with 20 mins on the elliptical because I was big and had bad knees, so there was no added pressure; it was the only thing I could do. I used only the elliptical for about the first 4 months. As I progressed, I went from 20 minutes on up to 40 minutes. Then, I would do 40 minutes and add weight excerises. My exercieses were basic curls and just a few machines I knew.
2-3 sets of 10 reps as little rest as possible
Basic Free Weight Curls
Shoulder Press Machine
Chest Press Machine
I’d watch people around the gym pick up things also do ur research again! Knowledge is power. If you know areas you want to target look up the best ways to do that.
Channéll: How did you select your weight, sets and repetitions?
Max: I just went off of feeling. I’ve never written down any of my workouts or my weights. I always try to move my weights up the following week. The main thing is to feel challenged, and get a good burn. It doesn’t necessarily matter what weight you’re using if it challenges you.
Please remember that if you are uncertain of how to properly perform exercises, you should consult a certified fitness professional, and ensure you are researching legitimate information. Do not believe everything you see and hear!
Max now is on a progressional strength and endurance training program. Keep in mind that as you progress you physical needs and abilities will change. Your workouts must also change.
Nutrition is at least 80% of the results you will see. Consult your doctor, RD or fitness professional for proper recommendations.
If you have additional questions please contact me at firstname.lastname@example.org subject box: Personal Training + your last, first name.
For daily enrouagement, fit tips and helpful resources please follow us on Twitter / Instagram
Fitness vs Holidays…You can do Both!
Good morning blog readers & fitness enthusiasts! I am very excited today to share with you my recent interview feature with my dear friend at Phil Turner. Phil and I actually met in the gym a couple of years ago, and our cliques hit it off right away. We not only became gym buddies who shared workouts, but quickly became friends sharing meals, nights out with friends, and business ideas. We are excited to finally collaborate for our Fitness versus Holidays series. Check out the interview here! Enjoy!
Max was kind enough to do an interview to with me to further get his story out there to my viewers in hopes of further inspiring others with his weight loss journey!
This is what he had to say…
Me: Who are you? How would you define yourself as an individual?
Max: I`m 24 yrs old ,and would describe my self as a outgoing, dedicated, motivated and always striving to be the best person I can be. No matter what I’m doing: from work, to working out, or sports I always want to give and do my best. Love pushing my limits and seeing what possible.
Me: Tell us about your life and goals
Max: I live in Oak Park, Michigan currently. During the day, I work inventory control for a company that liquidates furniture stores, so I get to do a lot of traveling.
My goal is to inspire as many as I can with my story. Eventually I also want to get into personal training and motivational speaking, I know first hand what a lot of people are going through, and definitely feel it’s a callling of mine to help. I also, as a more of a personal goal, want to move out west somewhere and start this journey from there.
Me: What’s your story? Share your struggle…
Max: Well, I was always on the bigger side (never really huge) early in life. I always played sports so that kept me fit in school, but after high school and organized sports, I progressively got bigger and bigger. During the weight gain, I would try diets here and there, and started doing a little working out; nothing serious.
I was even offered money to lose weight, I tried to lose weight for girls I liked too, but nothing ever stuck. I was always doing it for the wrong reasons. In July 2011, I weighed in at 295-300 lbs. I was going out for a job in Alexandria, VA. They had this amazing gym and indoor basketball court (gym from the video). I said too myself, “It’s time to stop living this way. You had your fun, it’s time to man up and change things”.
Me: What was the hardest part about being almost 300 pounds?
Max: I just decided I was sick and tired of being sick and tired just like ET said. I knew it was my shot for a better, healthier life was now and I had to run with the opportunity. The hardest part was just looking at my self and being so unhappy with myself; knowing that I did this to myself. I was disgusted. Another hard part was my physical limitations. Not being able to do what my friends were doing because of my size.
Also, (I never really told this story before because it was the most embarrassing thing of my life), but I went with some friends of mine we waited in line for bout an hour for a ride. When we got there, I couldnt fit in the harness to the ride and had to get off. It was embarassing. All of these things inspired change…
Me: What changes did you make to your eating and workout habits?
Max: I was in the process of quitting pop/soda drinking and eating fast food. Then, I stopped eating fried foods. At the time, I was working about 65 hrs a week, but committed myself to working out after work every night. I also did tons and tons of research on what to eat, what boosts metabolism and started eating the right way.
I started small because I didnt really have a clue on what I was doing. I did this all by myself: no trainer, no nutritionist. So, I went with what I knew didn’t work to determine what I should do. For example, I knew that running on the treadmill killed my knees, so I decided to try the elliptical instead. That process started slow, about a mile at a time. It took me 20 minutes the first time to get that mile in.
I progressively got faster and after 2 weeks of just cardio. I continued to do a lot of my own research on the best type of work outs to do, attempting to find anything that was working for other people. I also watching other people workout at the gym.The bottom line is that I wanted change!
Me: Is being FIT, in your opinion purely physical, or do you feel that it’s mental too?
Max: Being FIT is 90% mental for sure. the physical part of this was nothing compared to the mental hurdles I had to jump over. Your mind is a very, very powerful thing. Without having a clear focus and the right environment, you’re not going to achieve anything you want in life; not just weight loss.
Me: How do you KEEP your weight off?
Max: Keeping the weight is the hardest part. If you saw ET and Giavanni Ruffin’s HBDYWI Part 1 & 2, after I lost weight is were my personal part 2 started. Now I`m redefining the grind, by still eating healthy and continuing to workout. If I stray (which everyone does sometimes), I still know I could put in that work!
Also, always switching up routine, and not always going to the gym to work out! I like to take it outside and get creative with what I`m doing so I never get bored. I also always set new goals. Always striving for that perfect you! The only thing I can think to add right now is that I did is a trainer. I did all the research my self and did not have any expert advice of a trainer or nutritionist; now I want to become an expert! People need to hear my story to help them overcome battles such as mine.
Me: What advice do you have for others looking to acheive a huge weight loss goal, or goal in general?
Max: Don’t be scared to watch others! To me, it’s the best way to find new workouts. You have to hold your self accountable, and if you eat extra or things you shouldn’t, you gotta put in that extra 10-15 mins in the gym that night no excuses/no days off from not only working out, but living that healthy lifestyle.
For me, after I initially lost weight, I fell into this place of over-confidence because you got all these people telling you how good you look and how amazing you are. With all the attention, I lost track of my goals and felt complacent on where I was at. I started eating whatever I wanted because I thought I was invincible and shot up 15 lbs quick. That was hard, but I looked at my self and said “You came this far don’t go backwards now”.
So it was gametime fo rme. I had to not only re-lose weight I gained back, but had to get refocused and really lock it down; which I did. The KEY to all of this is doing it for YOU, because no one else but your self is going to chose to eat that salad over fast food for you, and only YOU are going to drag your ass to the gym after working 10 hours everyday. When you want nothing more than to lay in bed and pass out, but you do it anyway is when it counts the most.
This goes for most things in life, no ones going to hand you anything you gotta work for it, So once I got back to the gym, I hit it even harder!
Me: So what are you doing now to further your goals?
Max: Currently still grinding a pushing limits! I am also trying to become a personal trainer and would love to motivational speaking to help others!
Me: Who inspired you to finally make a change?
Max: At the beginning I just started for me, but throughout this process I have found huge influence, and one of the biggest would be my boy ET. Hearing his speeches changed my whole outlook, and really lock down that focus, Also Giavanni Ruffin ! His ambition to succeed is amazing. He is a good role model for hard work, and seeing what it takes to perfect the you! Im also a huge skier, I love it with a passion, and my all time favorite skier is Tanner Hall. He has over come 2 signifigant injuries to where no body thought he’d ever fully recover, but he put in that work through had his road blocks he’s coming back.
Me: You want to become a Personal Trainer now that you’ve lost so much weight & literally saved your own life; what do you want to say to inspire those who are currently struggling with their weight?
Max: I would like to tell you guys your not alone out there, people change their lives for the better all the time, YOU CAN DO THIS!! Keep grinding, stay focused and never, ever let someone tell you you can’t do something. Make sure your doing it whatever it maybe for your self and the right reasons because if your doing it for someone else or the wrong reasons it will never stick.
Throughout your journey you will hit road blocks, might even go backwards, but never let your self get down because one bad meal, one bad work out wont ruin month/yrs of work. So stay positive and hold your self accountable because in the end your only lying to/hurting your self.
So there you have it! To all of my clients & readers, make sure to check Max out on Twitter!
Pounds Lost : 28
Backstory: Mother, Wife, Tattoo Lover, Former Quitter, Current Inspiration
Having a difficult time believing in yourself? Have you given up? Well, meet Leeta! A wife, mother and former quitter…
Keeping a healthy state of mind is absolutely critical to success in performance demands on every level, in every aspect of life. You’ve heard the phrase “Attitude is Everything!” Well, it is!
In a world of high energy performance demands in every field, a full schedule can quickly become chaotic without proper planning on a physical and mental level.
You’ve heard the saying that all activity is 90% mental and only 10% physical, well that’s true! It’s true of athletes, and it’s also true for you. Whether you have a tedious desk job in which you must pay close attention to numbers and detail, or your have a physically demanding job of a construction worker or physical trainer, you must be mentally prepped and rejuvinated each and every day.
How does one go about attaining a healthy state of mind?
The answer is simple – Make the choice.
As easy as it may sound, it really is that easy! Only you hold the power over controlling your thoughts. It’s extremely important to mentally train yourself to reroute your thinking when your mind becomes filled with doubt and negativity. Make a concious effort to replace negative with positive. When it comes down to it, your key is GRATITUDE. Be thankful even in the most difficult situations. As hard as that may seem, if you are living then you still have a purpose!
What are some practices to help train my mind toward positive thinking?
- Prayer / Spiritual Feeding
- Affirmations / Guided Imagery
How can I put what I learn in to practice?
Start with a focus and practice! Practice requires action not thought! In other words, put your thoughts in to action!
Become really good at the first practice that feels good to you (you’re more likely to follow through with incorporating it in to your daily routine). Then, continue to build and set goals for yourself each week. Continue incorporating “you time”, “family time”, “friend time”, “God time” every single day. We all know that work is a given. Particularly if you’re in a position in your job or career that you don’t like, make sure you emphasize your gratitude in the areas that tend to give you the most anxiety.
Practice these things, and soon you will find open doorways that will lead you to a more fulfilled position, whether personally or professionally or BOTH!
What can I do on a physical level to reroute my thinking?
How do I identify where I need improvement?
What are some resources I can explore?
Most of you know I read a lot! I am also in to seminars, webinars, and watching speakers. When I`m really busy, I turn to audio CDs or YouTube clips in my car during commute times. No matter what you turn to in your quest for knowledge, give yourself options. Circumstances are rarely, if ever ideal! Make it work.
What’s the most important part of a healthy mind?
Today I want to give you some tips on properly recovering from your workout by request.
Drink lots of water
Perhaps one of the most overlooked nutrients is water. Remember your body is composed on maily water, and its important for metabolism, tissue repair, and flushing of toxins.
One cannot expect optimal performance or recovery from training without proper nutrition. Ensure you are taking in enough calories for your BMR and activity levels. Without this, you will not see the muscular gains. This includes proper supplementation based on performance desires, needs and recovery times.
This is very important (just as important as a warmup!) By slowly lowering your heart rate & respiration you also allows your muscles time to start recovering and repairing before your next workout. Cooldown also helps your body release toxins (such as lactic acid), and allows your mind and body time to process the intensity of your workout.
This is imporant to cool down the muslces, promote flexibility and proper range of motion to return, decrease muscle pain / stiffness, allows levels of adrenaline in the blood to be reduced, may help decrease DOMS, and also helps release toxins from the muscles.
This is a no brainer, but often not built in to a training program. Your body must rest and repair to function at optimal levels for performance. Rest time is different for every person, and each persons body may need to rest for various lengths of time. Rest is essential.
Continue doing something! Sometimes it is not necessary to rest completely. There have been some studies done that conclude that active recovery can help promote toxin waste extretion, and help improve muscular recovery. It’s also important to note that while resting a sore area of the body, you can work on a completely different muscle group. Bottom line – stay as active as possible! Don’t overstrain your muscles but keep your body in motion and engaged daily.
Get a Massage
Not only does a massage help reduce stress levels, but also releases the fascia (connective tissue) & muscles to release knots, tension and toxins. Massage can help promote overall wellness benefits, and increase recovery time for intense workouts. Just remember to hydrate!
Self Myofascial Release (Foam Roller)
The foam roller offers many benefits of massage, but is used at the gym or in your own home. Foam rolling can help reduce injury, stress levels, chronic pain, help reduce muscular pain associated with DOMS among other things. Foam rolling is used by physical therapists, personal trainers and athletes alike. Everyone can benefit from foam rolling!
Many athletes use ice baths to help soothe their muscles, often by alternating hot and cold therapies, and some studies have even showed increased sports performance and recovery times using this method. The idea behind an ice bath is that is constricts the blood flow to the body by pulling blood away from the core, and once heat is applied (or removing the body from an ice bath), blood flow will return to the “injured” area; thereby supplying fresh oxygenated blood for recovery. Even if you’re not an athelete, you can enjoy the benefits of ice bath which include: repairing of muscle tissue, less muscular pain and stiffness, can help induce sleep, and prevents injury. There are many different studies that indicate different benefits, and while some are inconclusive one thing is sure. You`ll feel better! This form of therapy is also holistic and inexpensive.
Don’t Overtrain – Listen to Your Body
The best way to recover properly without have to take days, weeks or in some cases months off is to avoid overtraining. Some symptoms of overtraining include: headaches, sudden decreased performance, feelings of lethargy, pain in muscles and joints, insomnia, increased injuries, changes in appetite, loss of passion. While overtraining is more common in athletes, it can affect anyone. Please educate yourself, listen to your body and be your own advocate! Stay disciplined, but train smarter! Not just harder… You need a well structured program to help avoid this problem and injuries. Consult a fitness professional if you are unsure of how to do this.