Treat Yo Health Podcast

21/06/2021

Treat Yo Health, and treat every facet of your life.

13/10/2020

Wednesday Oct 14 me and Tess are going to do an IG live and she’s going to teach us how to cook a butternut squash chili from scratch!

All you need to do is go get the ingredients and CUT YOUR SQUASH BEFORE WE GO LIVE and we’ll put it all together, TOGETHER!

I’m not a great cook so don’t be intimidated, I’ll probably screw something up 🤣😅 but Tess will be there to keep me in line lol. She’s also a REGISTERED DIETITIAN👩🏻‍🍳 so she’ll be able to answer any nutrition related questions we may have about this cozy meal.

So add this stuff to your grocery list and go get ready to make some yummy, healthy food tomorrow night!

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@ Seattle, Washington

12/10/2020

Deliberate Practice 🔥🙌🏽💯

12/10/2020

Regular workout schedule is back in action! Tonight at 5pm pacific and then tomorrow mid day. I still haven’t programmed yet, what exercises would you like to see this week?!? Comment below!

And invite your friends to work workout with us! It’s always more fun when you know your friend is sweating along with you 😝

10/10/2020

For day I wanted to share my take on why mental health is so important for each and every one of us.

We know that we need to exercise, drink water 💧 , stretch 🙆‍♂️ and eat nutritious foods 🥬🍓🍗to stay physically healthy. When we get stuck we read books, read articles, hire trainers and hang out with people who are already living our goals.

But for some reason we just EXPECT to figure out our own mental problems and emotional injuries🤷🏽‍♂️. We don’t ask for help, we deny that we’re not okay, we know we’re suffering but we do absolutely nothing about it.

Mental health is not just for “nutters”, all of us need to figure out what helps us stay the healthiest that we can, in good times and in bad. Mindfulness, journaling, therapy, support groups, physical exercise, nature therapy, biblio-therapy (reading), a personal therapist (mental health coach), what 👏🏽 ever 👏🏽 helps 👏🏽 you 👏🏽 feel 👏🏽 O 👏🏽 kay 👏🏽. Mkay?

You don’t have to do this alone, and you don’t have to be embarrassed about needing help. Every professional ANYTHING has coaches. You want to be better at adulting, you’re going to need help. Get a coach. Learn to cope. Learn to stay up when the world brings you down.

08/10/2020

Sorry y’all, changing things up for 2021. 😂🤣

06/10/2020

I’m a giant child...

05/10/2020

So while I’m out this week I wanted to leave y’all with workout overviews, timers and the tools to do these workouts on your own without me.

First thought in my mind was “well if you start giving this stuff away for free they won’t need you! If you give them timers and formats they’ll make their own and won’t need you! If you put it out there other coaches may try to copy you! You’re giving it all away man!”

That’s a scarcity mindset. The fearful idea that my value is limited and will run out. That if I give my ideas away then you won’t need me. That I’ll put myself out of work because other trainers will pick up what I do and make it theirs.

None of that is true. My power is in abundance. When I create good, more good will come. When I share abundance, more abundance is created. When I help my brother & sister, we all grow.

My purpose is to be a leader in health & wellness. A strong leader wants their team to outshine them one day! So they prepare their team with every tool they can to help them succeed. They trust your intelligence and trust you to want the best for yourself just like they do. So they give principles, mindsets and tools for daily success.

A leader who needs you to depend on them, to need them, to eat from their hand and starve when they leave, is a weak leader and will be limited until they can serve others before their own ego.

This is all my belief and philosophy, it’s not written in stone anywhere. It’s just the values I espouse, who I strive to be for you and who I look for in my mentors and coaches.

05/10/2020

This is the app I use to make my different intervals. For Power circuit today set a 30/30interval to repeat 4x with 1min of rest in between. Do that for 7sets.

05/10/2020

Since I’m “out of office” this week on set, I wanted to get you some fresh workouts FDA (for dat a*z)

For this workout you’ll need to download an interval timer, I’ll share mine in the next post, or have some indicator when to switch workouts. This interval is:
:30 on exercise 1
:30 on exercise 2
Repeat that 3 more times
then rest for a minute

1. Diamond push-ups X 10 - Lunge & weighted twist
2. Lateral Lunge to & row/ Lateral Lunge & press
3. Kneeling Wood chops X 15sec each - Alternating V ups
4. Single Leg Bridge tap
5. Bear Crawls - Crab Reaches
6. High rows - burpees
Lateral Jump Squats - wall sit & slides

Let me know how you liked this workout and what your most (or least) favorite part of it was!

03/10/2020

I aspire to one day teach my kids like this. Teaching young black men, and young men in general, to use their words to accurately express a full array of emotions and teaching that REAL men have all the emotions and REAL men know how to process them.

That’s something many of us struggle with as grown men because we’re never taught to or are allowed to be emotionally dynamic people. “Be a man, shake it off, stop crying, don’t be a bitch...” this list of false, invalidating, toxic and harmful rhetoric goes on. That’s why there’s so much self hate, sadness, loneliness, internal and external violence among men. We aren’t given the space to understand ourselves and process feelings in a healthy way.

We really need to start normalizing discussions among men about emotions and giving us the vocabulary and space to fully express ourselves. It’ll lead to healthier men, relationships, families, communities, and country.

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01/10/2020

Having a consistent writing practice is probably the one thing that has helped me the most throughout my life.

Solving problems, processing emotions, working through thoughts, creating, calming anxiety, working through depression, and organizing ideas so I can make them real.

We call it journaling but having a writing practice allows you to tap into your own wisdom and find answers that only you have. To create beauty that only you could create. There’s such a dynamic word inside of you and sitting with that and learning to articulate is such a skill that will serve you for the rest of your life.

Have you ever tried writing consistently?

01/10/2020

Patience 🤜🏽🔥🤛🏽consistency. The one two punch that will build your future.

30/09/2020

30/09/2020

Radical, I know...

29/09/2020

A clip from tonight’s evening routine about gratitude journaling that I wanted to share.

The one you feed... you can choose to identify with the bad things that happen to you or you can actively flex the minuscule of gratitude and let your life be lead by the things you can find gratitude in. It’s your CHOICE and up to you to practice what you want.

28/09/2020

Put together a new playlist for this week. Mostly hip hop, a little pop and a little metal sprinkled in for some flavor. Home Workout 3

28/09/2020

This week’s class schedule is business as usual. Monday & Wednesday evening ass kickers, Tuesday & Thursday mid-day movements and a helluva way to start your Saturday.

28/09/2020

I love everything about this, that’s why I train with Sokol. He’s a COACH, not just a workout.

“It 👏🏽takes 👏🏽ZERO 👏🏽skill to just simply kick someone’s ass in the gym.” “Just like strength, coaching is a skill”

with
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I love the challenges of coaching.
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The challenge of putting students through a training session instead of simply making them work out.
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The challenge of keeping students thriving durning a session instead of simply surviving. Pushing the line from time to time of course.
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The challenge of creating a plan for longevity and not just the upcoming hour.
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Just like strength. Coaching is a skill.
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It takes ZERO skill to just simply kick someone’s ass in the gym.
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Coach them.

28/09/2020

Happy Monday y’all! Let’s go kick some ass this week! What’s your battle cry for the week that’ll keep Your energy and focus strong throughout the week!?

28/09/2020

It me. Hahaha. See y’all tomorrow morning for some more of my bs at 7am for our morning routine and then again at 5pm on the app for a killer workout!

26/09/2020

26/09/2020

Oops! Forgot to mention I’m teaching Circuit Hell a little later tomorrow at 10:15am instead of the regular 9:30.

Tomorrow at 9am I’m taking over the .seattle IG to do my morning self-care routine to open up their monthly creator market. We’ll be doing some movement, meditation and journaling before they jump their September market off.

So if you wanna wake up well and do some shopping after, come thru!

If you wanna workout we’re still gonna do it, just a little bit later than normal. 😉 Either way I hope to see you tomorrow for a great start to your weekend!

25/09/2020

Every 👏🏽 damn 👏🏽 day 👏🏽 at 7am, we don’t f**k around

24/09/2020

“Problems never stop; they merely get exchanged and/or upgraded. Happiness comes from solving problems”. - Mark Manson

I agree with both of these statements. When you can accept the problems in your life rather than deny or avoid them, that is where you find your freedom and happiness.

People often dilute ourselves by thinking that once I get... THEN I’ll finally be happy. But when you cross that bridge you always find more and different problems:

• Dream job? Long hours & sh*tty boss.
• More money? Higher taxes, more time managing it, more stuff to take care of.
• Perfect girlfriend? Her friends annoy you and she snores like a bulldog

There will ALWAYS be problems no matter what. It’s about choosing the problems you don’t mind solving and solving the problems you can’t choose.

Like James says “it’s hard to fear a problem when you’re making progress on it”. Figure out what your problems; write em down, make a list! Then figure out what your first step is in approaching those problems. The longer you put it off, avoid it or escape it, the scarier it becomes and the stronger your escapism has to become to cover it up.

What is the first thing that comes to mind when I mention a problem you’re avoiding?

19/09/2020

He, she, they... it doesn’t matter. This message rings true for us all.

18/09/2020

Stop lying to yourself, stop making excuses and stop blaming other people. Your life, your responsibility to change it. Do what you know you need to do. Don’t know what to do? Get a coach and get started. Love yourself enough to put in the work for yourself.

15/09/2020

Just because you have a thought doesn’t mean you have to identify with it or judge yourself for having it. Mindfulness is the foundation for first, noticing these disruptive thoughts and then deciding to let them go back where they came from.

Anytime a Harry Potter analogy works I’m 100% for it.

15/09/2020

Oops my bad 😅 I forgot I have the summit this weekend and I get to be there and learn all day Saturday and Sunday with my Fuelhouse team. Sorry for the mixup, but other classes as normal this week!

15/09/2020

I’m so lucky to be in a career that allows me to connect with and reach people in such a positive and healthy way.

I’m even luckier to have such down to earth, cool people in our Health Gang. It really makes this worth it. My guy blessed me with a care package of some of his mama’s tamales, some juice and a short note that really just warmed my heart and charged me up for the next month! Haha but really, such a kind gesture and kind words go a long way and I just want to celebrate his generosity & kindness today.

thank you and it’s my pleasure to show up every week and rock these workouts with you. You and The Gang have helped me get through this pandemic more than you know and I’m so grateful for you!

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