❗️Self-confidence is for kids❗️ _____________________

As Setema Gali said, "Self-confidence is for kids." If you want to make an impact, you have to be certain.


This might sound contradictory because I've emphasised confidence so much, but what is more powerful, is certainty.

Confidence is defined as the feeling or belief that one can have faith in or rely on someone or something.
Certainty though, is the firm conviction that something is the case.


When you're confident you can rely on yourself to workout and to eat right, you're positive that the results will come.
When you're certain however, you just know that it's going to happen. It's in the back of your mind because it's been drilled so much you don't need to even give it thought - it'll "naturally" happen by necessity.

How to move from confidence to certainty? In my opinion, it's about consistency. When you consistently put in the work, when you execute and see the results time in and time out, you move from "believing" you'll get there, to "knowing" you'll get there.

Where do you currently think you are? Are you confident that you'll achieve your fitness goals? Are you certain? Or are you unsure? Comment below and I'll help in any way I can if need be! 👇👇

Anxiety, stress and lows. A silent struggle for so many. If you're silently struggling please reach out. I won't judge you, think less of you, think you're imagining it, and you'll still be my friend! I’ve been there!! When Stacia Wallin Hemmes & I were discussing Plexus before I started, I believed that I would lose weight & have more energy.... I didn't believe for ONE SECOND that Plexus would help me with my anxiety..... & then I was surprised at how quickly I was functioning almost as a normal human!🙂 I just want to help, if I can. I don't have a quick fix or a magic pill, but I do have something that could improve your gut health. Did you realize that your gut is your "second brain" and that scientists and health professionals are connecting our gut and brain more and more? The information is compelling. Our gut bacteria is the hotspot of research throughout the health community!

Anxiety, unfortunately, for many, is through the roof. 😔

6 tips for managing anxiety without medication:

1. Balance Blood Sugar
2. Less caffeine
3. Sleep
4. Heal the Gut
5. Exercise
6. Magnesium
Sound familiar??? My plant based supplements can ❤❤
*Help balance blood sugar
*Replace coffee thus less caffeine
*Improve your sleep
*Get your gut healthy
*Provide Magnesium

Who wants to do this with me?!?!?! #whatifitworks
#microbiome #notaquickfix #plantbased #vegetarian #probiotics #PlexusWorks #PlexusisNOTadiet #WatchMeOrJoinMe #60DayMoneyBackGuarantee

Who likes my new gym? :)

With over 700 published scientific studies, Aloe Vera is one of the most studied herbs in the world. Find out what our company has contributed to the study of aloe’s many benefits on our website. #KnowYourAloe
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#700 #Science #ScientificStudies #Studies #Aloe #AloeVera #Contributions #Natural #Fact #FunFact #Benefits #Health #HealthyLiving #InstaGood #AloeFact #AloeFact

Here is a great way to cool yourself down for the summer! I only added 2 drops of #peppermint ro 1/3 glass bottle of water. Just spray on your body for s quick cool down and the peppermint will make it last for awhile!
#Athlete in training? Carry this on your work outs and spray in your mouth for a pick me up in performance. They're is #scientificstudies out there on this!

Bonus! #peppermintessentialoil also keeps mosquitoes and other bugs away!


Woe is he who believes that things that don't come naturally and easily, simply aren't worth doing or aren't meant to be done at all.

Here are some highlights of my failures on lifts in the past year. Enjoy!

🤔Lose fat to reveal your abs? Here's why that's misleading💥

A smart man learns from his mistakes. But a wise man learns from other people's mistakes.
Since I have a good feeling that you are wise, let me tell you about one of the mistakes I have made and how you can avoid it 👊


One of the biggest mistakes I made was chasing six pack abs. See what most people don't realise is, to actually be "ripped", you want to have a solid muscular foundation. I thought that if I lose a lot of weight then that'll do the trick, because we're often told that we all have the abs, we just need to lose fat to reveal them. Well, whilst that's true, there's more to it. Specifically , you need to build a solid muscular foundation first so that you actually have something to cut down to. If you don't have a muscular foundation already, then cutting down a lot of weight will simply reveal to you how skinny you are. Even if you are able to see your abs, what's the point if you have non-existent shoulders, a flat chest and back, as well as chicken legs and a pair of bones for arms?

Now I know what you might be thinking, "I'll get lean now and build muscle later." Whilst I agree that you should be relatively lean before bulking, you certainly don't need to be competition ready, and this is the mistake I made.

Abs are cool for sure, but trust me on this one, prioritise muscle-building and worry about "cuts" and "shredz" afterwards. Not only are you just going to see bones if you lose a ton of weight first, but it'll also set you back with your metabolism and muscle-building.

Hope that helped and that you can learn from my mistake. Peace! ✌️

Going on a fast for a few days maybe longer. @fastingbastard is also Fasting.
On Another Note, Currently I have been focused on how to read and understand Scientific Studies Very interesting, I'm coming across terms and words I have never heard before making flashcards out of the words Using the Topic of Fatty Liver to focus my studies on #scientificstudies #ketokeep100 #keto #fasting #bodybuilding #workout #bloodsugar #type2diabetes #ketogenic #Ichf #ketosis #lowcarbhighfat #ketogenicdiet #ketolife #ketofam #highfat #paleo #primal #lowcarbdiet  #sugarfree #bonebroth  #ketolifestyle #ketopodcast  #lowcarbfood  #ketoadapted #fitbit #OMAD

"If it doesn't challenge you, then it won't change you." - Fred DeVito


How many small things do we do on a daily basis that do not impact our character at all? The reality is, if you want to change and improve, then you want to challenge yourself.

Getting in shape is a challenge. When you set out to create the body of your dreams, its going to be fricking tough. But that's the point. What would be Hercules without Hera? And Superman without Lex Luther? It is only after going through the struggles and overcoming the challenges at hand that we see them as superheroes. Without a challenge, Clark Kent would merely be Clark Kent.

Challenge yourself so that you can change and improve. If you avoid them, you don’t change, you don’t grow. Face them, and become your own superhero 💪👊.

James B. Stockdale - “A properly educated leader, especially when harassed and under pressure, will know from his study of history and the classics that circumstances very much like those he is encountering have occurred from time to time on this earth since the beginning of history." _____________________

This quote from James Stockdale is an absolute classic for me. How many times do we think that our problem is the worst one? We always do. Unfortunately, this as a very common bad habit. We simply fail to even think about how our "problem" is something that has been easily overcome by many before us. In fact, many would consider the position we are in to be a blessing.

This can be applied to fitness too. There may be times where you mess up, and times where you don't feel your physique is on point, but don't be mistaken for there undoubtedly have been people who made transformations at a much worse position than you are in.

If anyone can do it, you can. 💪❤️Especially with the help of @adilmuscle 😊 Click the link in my bio for a FREE guide on how to set up your very own training program!

"To begin is easy, to persist is an art." - Old German proverb


If you've recently started your fitness goals, but are finding it really difficult, then this quote is for you!
First of all, congrats on starting, most people don't even take the first step!
Second of all, I can help!
Simply DM me your current fitness goal and I'll try my best to help you. 😊
Peace! 👊

Sperm whales can hold their breath for a whopping 90 minutes! Although bottlenose dolphins lung capacity is not as great, they can still hold their breath for 4-5 minutes, much longer than the average human.

#dolphins #whales #marinemammals #scientificstudies #conservation #bermuda #atlantic #loveyourocean

Sunburnt 😅

Plexus doesn’t mess around y’all! They go straight to the TOP👆🏻 for expertise to ensure our products are unmatched in Quality, Sourcing, and Effectiveness! ... AND all the ingredients (and amounts used) are the same ingredients found in thousands of research studies- which is WHY these products are getting attention: the science SHOWS they work; the testimonies REPORT they work!👊🏻 Soooo... that being said, I’d like to introduce y’all to our Scientific Advisory Board.
These impressive doctors helped develop our latest products.
Check out what they specialize in.👇🏻👇🏻👇🏻👇🏻 🌟 Dr. Andre Marette, Ph.D. - Education and current faculty at Laval University, Quebec, Canada. His focus is on Pathogenesis of inflammation, Type 2 diabetes, and cardiovascular disease in obesity. 🌟 Dr. Lawrence Cheskin, MD, FACP, FTOS - current faculty at John Hopkins University and his focus is on obesity, gastroenterology, weight loss, healthy lifestyles, diet, and type 2 diabetes. 🌟 Dr. James Versalovic, MD, Ph.D - current faculty at Baylor College of Medicine. His focus is on the human microbiome with an emphasis on metagenomics of the human gastrointestinal tract. 🌟Dr. Sarvenaz Zand, MD - currently practices in California. Her focus is Dermatology, specializing in skin cancer, holistic dermatology, and cosmetic enhancements with natural aesthetic. She is a board certified Dermatologist with a Bachelor of Science in Biomedical Engineering from John Hopkins University and a dual M.D. from Harvard medical school and MIT.

Isn’t it exciting to see the expertise behind our amazing products!??🙌👨‍🎓👨‍🔬🥇 .

#scientificstudies #plexus #scientist

As you many of you know, we’re launching a #healthapp very soon. It will be like a #humandashboardapp that tells you what you need for #betterhealth - more sleep, less tech…etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Over the last 6 months our #datascientists have been busy building the #algorithms that will go into our #app. To test them we’ve been running an #experiment – which we call our Insiders Program. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our 100 or so Insiders check in with us almost every day to tell us how they’re feeling. They’ve also given us their #FitBit #data on tap (we’re so lucky!) So basically, we’ve got a ton of their #mood and health data. In return, we feed them back #personalised insights about the state of their health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today, we thought we’d share a peek into this week’s insight with you all as a way to say: thanks for coming on this crazy journey with us! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This week we talked about bad moods. The reason being, our culture likes to put a strong emphasis on the constant pursuit of happiness. Many of us have been led to believe that being #happy all the time is the only way to live. For some of us, it’s almost like there’s this constant pressure to be happy. And if you’re not? Well then you end up feeling like you’re not ‘doing it right’. Because bad moods are treated like disorders. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But the truth is, #badmoods are normal. #Scientificstudies have even shown that they can lead to #bettermemory, more accurate judgements, #motivation and better #communication ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We’re not saying that you should hold onto the bad and never let it go. We’re saying: it’s OK to not be happy all the time. It’s OK to be in #survivalmode every now and again. Being ridiculously happy 100% of the time? Not normal. A little creepy in fact. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So stay real friends - and have a lovely Friday. Or a crap one. It’s totally up to you #judgementfreezone ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Image via Quote Pics: https://bit.ly/2z2urAD ⠀⠀⠀⠀⠀⠀⠀⠀⠀
😧😡🙄😵😪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthdata #datalab #biometricdata #mentalhealth #physicalhealth #humanbody #humanmind #datalab #headuplabs #appdeveloper

"It always seems impossible until it's done" - Nelson Mandela

How do you act behind closed doors 🚪👀❓ _____________________

Now this may seem a peculiar title for my post, but I can assure you, this is very relevant to fitness and you'll see how in a second. Specifically, I am talking about your public actions compared to your private actions. The truth is that in all aspects of life, it is your actions done in private that are much more meaningful, and define you more than those actions performed publicly.

Think about it.
In the case of religion, we all know this. Sinning in private is far easier to do because no one else is watching (though of course God is). The exact same thing applies in fitness. It is so damn easy to avoid temptation of all our favourite desserts and high calorie food when people are around us and know we are dieting. But what about behind closed doors? When no one is around to watch you binge? How you eat then is much more meaningful.
Likewise, you can easily feel motivated and pumped up to go to the gym in the company of your friends. But what if you're alone? Are you still going to push as hard? Will you even get yourself to the gym consistently? Surely, it is our private actions that define us and serve more purposeful.

What's my point? Remember this when you are alone. I want you to remember what @adilmuscle has told you today. Anytime you are struggling to go to the gym, or finding it hard to restrict your calories appropriately, remember this. And when you do, and subsequently defeat the evil whispers, then you will surely grow as a person, especially in discipline and will be defining who you truly are in the process. Take caution, take action, and start writing your legacy today by keeping strong both publicly and privately 💪👊.

December 2017 to June 2018, 68-62kg. #TransformationTuesday


If you want help with your fitness goals, then simply DM me and I'll do my best to help you!
Also, click the link in my bio NOW and get a FREE guide on how to set up your very own training program!

All the sweet little makeshift greenhouses. <3 #botany #scientificstudies #scistudies #SACE #labtech

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