The GetFit Nation Blog

From Couch to Success...

Pursuing Success with Accountability....

We all aspire to do the unthinkable, to feel a certain way, and most definitely look a certain way. Many of us know exactly what size clothing we want to wear, how much we want to weigh, and what percentage body fat we would like to be at. Then there are others of us who have no clue what our goals should be or how to obtain them, but one thing we know for sure after looking in the mirror is its time to change.

In today’s blog topic, I want to engage in the topic of “where to start.” You have pulled out a page in the women’s or men’s health magazine and have identified your target look alike; You are motivated more than ever to get some results, but one thing is missing and that is the method to how to achieve it all.

·         Choosing a Trainer:

The trainer you choose to work with should have a Science Degree in Exercise Physiology, Kinesiology, Exercise Science, or equivalent in addition to a minimum of 5 years in the industry closely working with various clients. For some health clubs it is not a requirement for all trainers to have a science degree and therefore it is important to look at what certifications and experience the trainer possesses. Here are a few certifications that are highly sought after and recommended: National Academy of Sports Medicine(NASM), American College of Sports Medicine(ACSM), National Council on Strength and Fitness(NCSF), American Council on Exercise(ACE), Certified Strength and Condition Specialist(CSCS), National Strength and Condition Specialist(NSCS), and Cooper Institute Certified Personal Trainer Certification(CI-CPT)

It is important to find a trainer who not only has the knowledge base to help you reach your goals, but demonstrates effectiveness in his or her teaching and education efforts. A trainer should be able to challenge you and push you in a safe and effective way. Throwing up or not being able to complete recommended exercises is not a sign of a good workout or a good trainer.

A good trainer should be able to demonstrate an effective plan or overview of the goals the two of you have discussed and mapped out together.

Personal Training is a science-based approach and each phase of a program has specific protocols and adaptations.


·         Trainer Check Points: Short term vs. Long term goals should be discussed along with caloric intake, movement assessment, physical readiness or any physical complications that will interfere with exercise, and a body composition check.


We are more than conquerors....

Thank you for taking the time to read my blog post. Today I want to encourage and share with everyone who reads this post that you were created to be victorious and successful. We do not experience the joys without the pains and we don't experience successes without some failures. I have learned through my journey in life thus far how to consider it all joy when trials and tribulations come. I know the process of enduring hardship is sometimes unbearable, but through Christ who gives us strength I believe we can not only overcome trials but become better because of them. Throughout history we have read and heard stories of famous people who spent majority of their lives struggling and failing at their most sought after dreams. It was with no great ease did they accomplish their goals, but they each understood they were created for victory not defeat. One of the hardest things to do in life is get back up after a failed experience. Satan's strongest hold he has on us is in the mind of defeat. If he can get us thinking and believing we are defeated then he has won the battle of the internal mind.

What we think and how we think is a strong reflection of what we will accomplish and do. The bible encourages us to take every thought captive to the obedience of Christ.

T.D. Jakes once said, "You will never be defeated by what they say about you; you will only be defeated by what you say about yourself."

Strive for excellence and pursue greatness and always remember you were created for victory.

Be Blessed


Nutrition: Key Ingredient to Success...

Today's blog features some tips on nutrition and how to calculate the number of calories needed daily. In addition to calculating the caloric intake I will break down how much protein, carbohydrate, and fats that should be consumed daily based on recommended intake.

Below are the Dietary Guidelines for Americans:

  • Women = 1,600 to 2,400 calories daily
  • Men =2,000 to 3,000 calories daily

The minimum value represents the amount for a sedentary person for both genders.

Here is a quick equation to determine the number of calories needed based on an individuals body weight.

  • Body Weight X 13 = Sedentary Caloric Intake
  • Body Weight X 16 = Moderate Caloric Intake
  • Body Weight X 18 = Active or Exercise Regularly Intake

Once recommended caloric intake has been determined the following percent values for Protein, Carbohydrates, and Fats can be utilized to build an effective diet plan.

Carbohydrates: 45-65% of caloric intake

Protein: 10-35% of caloric intake

Fats: 20-35% of caloric intake

Nutrition is an important element to success in the gym. In order to achieve maximum fitness results the body needs the right amount of energy requirements to function properly.

For more information on how to achieve maximum results please contact me @



Value and Purpose

Today's blog I will discuss the importance of  value and purpose in our lives. As it relates to fitness I believe when we can create value for the reason we pursue wellness it will help create a bigger sense of purpose in our daily pursuit. Without value we often do not have a purpose for why we do what we do in life. I encourage you today to begin placing a value and an importance on every area of your life and watch your sense of purpose and passion grow. As always I hope that you are inspired by what you read today. You can connect with me via facebook at or on Instagram at

In a generation that is slowly losing its sense of value and purpose; we must never allow our sense of being to decrease based on the currency of this world. It has become difficult to live out purpose and maintain value in a world that constantly changes its values and purpose. We often let friends, family, society, and circumstances dictate our value and purpose; which is contrary to the intrinsic nature of every human being to live life to the fullest. The ability to withstand the pressure to devalue one’s self or lose a sense of purpose is one of the greatest struggles we face today. The value and purpose of our life is much like the value and purpose of money. Regardless of the fluctuation in currency the value and purpose of money never changes. Similarly the value and purpose of our life does not change based on the vary circumstances that may arise in our life. As the cost of living or prices increase so does the value and need for money.  We must learn to increase our value as the situations in life around us change, but we must never devalue ourselves in order to meet the changes around us. It is my encouragement to each of you never lower your value or purpose to meet the expectations of others.

I will give thanks to You, for I am fearfully and wonderfully made; Wonderful are Your works, And my souls knows it very well. Psalms 139:14


The Importance of Wellness

Thank you for taking the time to read my blog. I am excited to have the opportunity to impact and empower lives through fitness. I hope that as you read through my weekly blogs that you will find something that will inspire you to a healthier lifestyle. Be sure to follow me on facebook at or on Instagram at thegetfitnation.

I want to discuss today  the difference between health and wellness. As we all know overall health in America is at an all time low right now revealing that one-third of the U.S. adult population is obese. Although fitness gyms, bootcamps, group training, and supplement purchases are steadily increasing we find that obesity and other chronic illnesses are as well. One might be asking how it is possible to have an increase growth in obesity along with fitness memberships and supplement purchases.  As we look at the definition of health we understand that it simply refers to a physical body being absence or free from disease or illness. Wellness on the other hand is a lifestyle not an end to be achieved. Wellness is the active process of becoming aware of and making choices towards a healthy and fulfilling lifestyle. Wellness is determined to be a life long process of maintaining a balance between emotional, spiritual, intellectual, social, physical, and occupational matters. While being healthy is optimal and a goal everyone should strive to achieve; it is more important to know and understand the concept of wellness as a dynamic endeavor that continues over a lifetime.

My personal goal at TheGetFitNation is to empower people to achieve wellness and also reach their healthy goals. As we achieve wellness we can understand and strive for the short and long term goals of being healthy.  My goal for my audience today is to practice wellness on a daily basis. Make sure you take care of yourself in all facets of life. Always surround yourself with like-mind and goal-driven people, because you are the company you keep.

I challenge you to do the following:

  • SET Goals that are realistic and obtainable but also measurable.
  • PURSUE your goals with diligence, persistence, and patience.
  • CRUSH your goals and reward yourself when you have achieved them.
  • Repeat the process of setting new goals once old goals have been met.

Lastly, whatever you do, do all for the Glory of God. Colossians 3:23

Go crush your goals today!