Golden

[wardog1439-blog]

Gotta learn how to switch it up. From the class to the #track and #trail. • • • • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/B1fG3Bahztq/?igshid=axzz1fpqg8ek

[wardog1439-blog]

I swear o can just recycle my photos. I have been looking the same since #highschool haha #getlikeme • • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/Bz_8-f1BnM8/?igshid=mni7hj2jtnq7

[wardog1439-blog]

Nothing #inspirational here just a #blackman running! 💪🏿💪🏿 • • • • • • • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/Bz9XqRdhkZF/?igshid=169rk2yiqprjs

[wardog1439-blog]

Nothing #inspirational here just a #blackman running! 💪🏿💪🏿 • • • • • • • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/Bz9XqRdhkZF/?igshid=1lynslaqerp2q

[wardog1439-blog]

The switch up is real out here! Super fine #athleticdad to Super Charged highly motivated #staffsergeant • • • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/Bz6JbIFhmDg/?igshid=fhb1opqecdcp

[wardog1439-blog]

Awww man he is still running?! #runnetics Insert motivational Qoutes ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ • • • • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/Bz13xg9BXpw/?igshid=1umi76l5fbdyw

[wardog1439-blog]

#fortheculture had to share it on #ig next Trip coming soon. • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/BzzJGToBal1/?igshid=4f46lceti3qk

[wardog1439-blog]

#miamibeach #spontaneous Quick trip to the beach now back home lol 🤦🏿‍♂️ Gotta get back. • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen #sponsorme https://www.instagram.com/p/BzpF9cDBMtM/?igshid=70ahlvkno5sp

[wardog1439-blog]

Man @twista taking it back with this one. #realrap #tonguetwista #realhiphop https://www.instagram.com/p/BzhFCYKBjFX/?igshid=1m8c9n3sw8zvx

[wardog1439-blog]

You know coach got to get his in whats the point of preaching if tou are not going to practice it yourself? #practicewhatyoupreach • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen https://www.instagram.com/p/BzhCgV_hbSQ/?igshid=1pu4z05l18qoz

[wardog1439-blog]

Just put #work in! Thanks to everybody that came out to #workout. #fitness #fitfam #trainer #coach #justmove https://www.instagram.com/p/BzgwzVgBcW1/?igshid=1qz12fo0etlar

[wardog1439-blog]

That #maxspeed though haha. #xtraining was fun. The ladies got out there and tried to keep up with my crazy ass lol. • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen #fitblackwomen https://www.instagram.com/p/BzKFpcbBVXZ/?igshid=9bh9cwuh2y3j

[wardog1439-blog]

This race was so relaxed lol I used my #Garmin during the race. How about using these #analytics • • • • • • • • • • • • • • • #motivation #speed #fitness #strength #rehab #tracknation #hometowntraining #fit #strengthtraining #blackmen #distancerunning #gym #speedtraining #trackmen #speed #fastdad #cardio #hiit #armyvet #armystrong #fitblackmen (at Choccolocco Park) https://www.instagram.com/p/BzB1cZWheEE/?igshid=e0wpjudc60yt

[healthybrain-healthybody]

Let's get this straight, girls:

[run-it-harder-blog-blog]

Cardio: Required for fat loss. HIIT is said to be the most effective cardio for fat loss.

Strength/Weight training: Required for toning and definition. You won’t get abs or lean-looking legs without strong muscles. Lift heavy.

Good nutrition: Required for all of the above. Always remember, 70% diet, 30% exercise. Keep your intake in check.

The “Beach Body” requires all three of these elements. No matter how much cardio you do, if you eat like shit and do no strength work, you will not get the toned, lean, slim body you are after. If you eat fantastically, but do zero exercise, your body won’t really do an awful lot of changing.

It’s not easy, but it’s worth it: