Workout Wednesday Blog Post

Happy Birthday to me 32 and still strong as ever!

It’s summer time and everyone is hitting the beach and going on vacation. We’re eating out more and enjoying some adult beverages from time to time. Which is fine by the way. Sometimes we find it hard to stay in our typical eating patterns when enjoying summer fun. I know I do. I think the best way to counter this is to Lift a little longer and a little more cardio. I extend my workouts by about 30 minutes and I mix up my routine a little bit. This does help keep my body fat in check. I like to go for a jog or long walk with my wife on cooler days. Hiking and boxing are great ways to stay lean in the summer also. Remember to drink your water! I have some full body workouts for you below. I do these more often in the summer. Just to stay in shape and maintain while on the road.

Body Squats 5 sets

Push ups 5 sets

Crunches 5 sets

Dumbbell military Press 5 sets

Jump rope 10 minutes

Speed bag or heavy bag 20 minutes

If you don’t have a bag try some Shadow boxing.

I do this 3 to 5 days a week.

New Weekly blog Post coming!!!

I have been thinking of ways to connect more with everyone and I think I have finally come up with a game plan. Starting next week Monday through Friday I will cover a certain topic and share my thoughts on it. I think this will be fun. This way I can get to know you and you can get to know me. On the weekends I will be sharing some things also.

Vingince Blog Working out from home

Living a healthy lifestyle can be difficult for some people these days. Especially when you’re a parent and you’re trying to balance work and family. A lot of my peers say I just don’t have time. We always have time to get into shape you just have to dedicate yourself 30 to 45 minutes a day. Also continuing your routine weekly is very important. Consistency is key! The gym is not a necessity. I prefer to workout from home mostly because no one is in my way. Some people struggle with this. They say they lack motivation. I get it! I have a list of things I do that help me when I workout from home.

  1. I turn on Rocky or another movie with martial arts. This is a big help for me. Motivational movies or tv shows help a lot!

2. I switch up my routine. On chest day I do pushups or other chest exercises besides bench press.

3. I put on earphones and listen to music or books, speakers that I like etc.

4. Stick to your schedule no matter what!

5. Create a nice workout space.

Just remember to always push yourself!

I hope this helps!

Vingince Blog Post My Workout

Lately some of my followers and friends have been asking me about my workout routine.

So here here it is!

Monday: Bench Press 5 to 6 sets or Pushups (If you don’t have a bench)

Lat Raises 3 to 4 sets

Hammer Curls 3 to 4 Sets

Standard Bicep Curls 3 to 4 Sets

Crunches

Tuesday Leg Day! Squats weighted or body 5 to 6 sets

Lunges, Calve raise, and Leg extensions 5 to 6 sets!

Wednesday Rest day I would go for a walk or Jog

Thursday My Favorite! Military Press 5 to 6 Sets

Lat Raises 3 to 4 sets

Pushups 3 to 4 sets

Shrugs and Crunches! 3 to 4 Sets

Friday I repeat Leg day! or Deadlift very heavy for 5 to 6 sets.

Sat and Sunday I Rest or go for a run

Feel free to try it!

Daily Blog post Goals & Time

Goals are important! I never was a fan of excuses. I can’t tell you how many times I’ve had conversations with people discussing the latest show thats on Netflix or Hulu. They always tell me how good it is and how many episodes they’ve watched in a row. Then immediately after were discussing ideas and plans to get back in shape or lose weight. What comes next always makes me laugh inside. “Time I just don’t have it” The most frustrating phrase for someone like me to hear.

I’m not saying that I haven’t fallen in to the trap of television, overeating, smoking or whatever unhealthy habit you can think of. Im not judging anyone but if you’re going to change your life for the better. You will need time! Making time for your goals is a challenge between work, family, and daily chores that just have to be done. It wont be easy but every goal will require sacrifice. Thats just the way it is. Want bigger arms? Lift bigger weights. Want to be a small business owner? You will fail over and over but its worth it. It will also require time!

I always get frustrated when I’m pulled away from a project or my workout routine. One of the hardest things in life to do is learn to say no. You will have to learn that word more and more when you start off on any adventure wether it be getting into shape, starting a business, etc. I came to terms with this years ago. Set Goals make time and Grind! Have a blessed day.

Daily Blog post Retribution

Today I look back on my album Retribution. If you haven’t heard it before I will be posting the youtube link below. I would never recommend to anyone to dwell in their past, but sometimes it can be beneficial to look back and reflect. I use my past for motivation on some projects. The truth is our past is important.

How do I deal with the past events that changed my life forever? I train my body, mind and spirit. Fitness is one of the most important parts of my life. I love the challenge it presents with every rep and set. I feel the stress leaving my body. I enjoy reading and writing stories. Being creative is also very empowering. I feel meditation is something everyone should consider trying. I know it’s not for everyone. Some people prefer prayer which is also fine. Try to find as many things as you can to inspire you and keep you healthy. Family and friends are very important but you have to learn to be happy with yourself too.

Forgive but never forget and move on!

Daily Blog post The stay at home dad

Never underestimate the stay at home father. I know it isn’t traditional and even the most modern people some times make assumptions that just aren’t true. I take this personally myself because I have been a stay at home parent for last six years! It isn’t always easy but this has been an awesome experience. How did I get here? Well that is a long and personal story.

When I first got married the plan was my wife stays home and earns her degree while I work. That was the plan however I worked construction and one thing I’ve learned while working construction is you will eventually get laid off. It also doesn’t help someone with a criminal background. I made a very stupid mistake when I was 18 and it cost me a lot more than I realized at the time.

I was automatically turned away from positions because of it and I lost multiple positions because of it. I always say to myself when my kids are older they will know the cost of having a bad attitude or negative outlook could end their future. I will also show them the 98 job applications that I was red flagged on and turned down immediately. I have more to offer this world though and thankfully my ambition kept me going.

I’m so blessed to have my wife. The most supportive woman I have ever met. I’m not just a babysitter or caretaker. I help my father who isn’t in good health with his side jobs and the land upkeep. I also have my own business that does generate an income. So thats one of the huge reasons it doesn’t bother me. I’m also a person who some would describe as a fitness nut. I lift weights regularly and I watch what I eat.

In conclusion stay at home dads are cool and I have no problem with being one. I’m proud of the man I became and I believe my family and friends are too. They know where I was headed and how far I’ve come. Have a blessed day.