Shenee Graham Beats Genetics and Moves from Transformation to Fitness Pro!
Shenee Graham
My Breaking Point
My breaking point was realizing my family’s health history was something that had caused several members of my family to pass away. My family’s health history is plagued with high blood pressure, diabetes, heart attacks, strokes and more. If I did not change anything concerning my health, I could be next.
Overcoming Life’s Obstacles
There were obstacles of course, which included: self-doubt, feeling like I tried to get healthy before only to fail, and having a busy schedule. Things that I thought were hard, were really excuses I made up. The excuses I made were the cause of my past failures with my health. Slowly over time, I began to rid myself of the excuses.
My Biggest Struggle
Accepting that it took years of me making poor choices to be in the state that I was and that there would be no quick results was my biggest struggle. Taking notes from past failures, I begin to research and find ways to assist me in reaching my goals. This time I invested in myself and researched ways to do things better than I had before. I worked out for a while with resistance training and I also worked with a registered dietician. I still work with a registered dietician and follow a vegetarian diet now.
Time in the Gym
I love weight training/resistance training and mix of different styles of cardio.
Life is BETTER
Being stronger now, has made my life better on so many levels. My self-esteem and confidence have improved. My overall perspective on my health status and what it means to be healthy has changed. I am able to let others know my story and how fitness changed my life. I am able to help my family make better health decisions as well.
From being a body transformation contestant to becoming a professional figure athlete with OCB. All of the changes I have made have inspired me to want to help others around me. This lifestyle change has led me to become a certified personal trainer, fitness nutrition specialist, launch my own online fitness business, Temple Fitness, LLC and currently working on my nutrition coaching certification to better serve others. 
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Proactively fight cold and flu!
Proactively fight cold and flu!
1-2 TBS tart cherry extract, sambucol black elderberry, and carbonated calorie free water. Stir with a spoon.
1 Beverly International Super Pak, 2 Beverly International Advanced Anti Oxidant, 2 Beverly International Ultra C (not pictured), and Vitamin D3.
Add plenty of water through the day, exercise, more daily movement and sleep.
#immunesystem #boostimmunesystem #fightcolds #beattheflu #eatbycolor #fitover40 #naturalhealth #vitaminD3 #flufighter
This time of year, many are looking to buy home exercise equipment…here are some must do’s and don’t do’s.
This time of year, many are looking to buy home exercise equipment…here are some must do’s and don’t do’s.
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Full disclosure I owned a commercial gym and sold it this year.
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Here are some of the equipment I have.
1). Power block dumbbells. They take up very little space. One set to 50 lbs. and one to 90 lbs. Plenty for at home for 99% of the population. The 90 lb. power blocks are a commercial set, and this is one occasion where I think the standard home version is made better. ($150-$200 on Facebook)
2). Diamond trap bar for deadlifts and heavy carries. This makes the deadlift idiot proof and will allow most to safely train the posterior chain with significant weight and do so SAFELY. No spot needed. ($60-$150 on Facebook)
3). Slam ball. Great for metabolic work. ($20-$30 on Facebook)
4). Olympic bumper plates. You only need a few full-size diameter plates. Then you can use cast iron 35, 25, 10, and 5 lb. plates without destroying your floor. ($90 for a pair of bumper 45 lb. plates…. The cast Iron I would find on craigslist)
5). Barn mats from your local ag supply store... $20-$30 each... get the 3/4-inch-thick ones.
6). Optional: Land mine for unlimited functional movements.
.$500 would get you the above set up.
Each of these are pictured.
Most of these items can be found for CHEAP on Facebook marketplace or craigslist. Commercial equipment will outlast the user, check your local gym, Xfit box or the likes. Mine came from my club.
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I also have cast dumbbells, a commercial life fitness tread, STOTT Pilates Reformer, Cable crossover and more. Most of this is unnecessary.
Avoid these 3 Mistakes
1). Shop for used and save. Do not buy new and if you do try and negotiate on price or at minimum delivery!
2). You, your sig other or whomever SWEARS they are going to use a treadmill or other piece of cardio at home... Won't! Take the money and spend it on a nice weekend getaway. The getaway will be more fun and memorable... and you will not have to list it on Facebook or craigslist in a few months. OR... consider getting a to scale cardboard cutout printed and set it in the spare bedroom or the basement.... this way they can see it....no worry about not being able to use it as they are not going to use it anyways. There is always that one person that reads this and uses their treadmill at home... one person you are the exception.
3). If you are not buying commercial equipment make sure it is not unsafe, low quality or unusable. Home treadmills are narrower and have a shorter deck than commercial treads and some people are too wide and have too long a stride length to run on them. 99% of home cardio has NO replacement part market or service... so if something breaks the whole unit is JUNK. Once per year someone would call the gym asking for help repairing a home piece of cardio equipment... even the problem could be diagnosed there was no place to get parts.... Home benches and racks are not well made or have bolts where there should be welds for safety reasons... and they shift, shake and wobble during use.
Must Do's
1). Check Facebook marketplace and craigslist
2). Talk to the local mom and pop gym or xfit box... used commercial is far better than the highest quality home equipment.
3). Google used equipment suppliers in your market... look into buying used commercial from them or even contact Life Fitness they will sell certified preowned for 40-50 cents on the dollar of new... Companies like Sportsmith.com sell replacement parts and have a great support staff to help with repairs.
I sold plenty of used commercial equipment to members, former members and people in the community over the years. Even gave it away on occasion.
Good Bye 50 Pounds FOREVER! Jerry Gray
We vacationed at Disney every year. We would not visit the water parks even though my daughter asked every trip. Three months out from the 2007 trip she asked to go to the water parks. After committing to go I walked into the bathroom and looked in the mirror and knew I had to do something. This was the start of my weight loss journey.
I purchased a Total Gym and used it every day along with running. I put myself on a stringent diet. I really had no idea how to do it right but knew I had to do it. The the trip came I was down 50 pounds. Unfortunately, in time I gained the 50 pounds back.
After the 2007 vacation…. I said, " I'm going to be ripped when we go on vacation this year" and every year while standing on the deck of the ship or standing on the beach with a shirt on I never made it happen. I would workout in spurts usually from January 1st till about August. Then I would fall apart for a few weeks then decide I would start back up after the Holidays. Unfortunately, in time I gained the 50 pounds back.
The END to the Weight Gain Merry Go Round
On October 28, 2018 I was at work and feeling down about my weight and decided it was time. I got home from work and wrote the date and my weight on my mirror. This time I tried something new, tracking my macros. I downloaded a tracking app and started tracking everything I put in my body. After a month I could see results like never before. This lit a fire in me to see what I could accomplish.
I worked out every day for the next year. My daughter was working out as well and decided to do an OCB bikini competition. She did well and she decided to do another show 3 weeks out. She asked me to do the show with her and initially I declined.
After a lot of encouraging words, I decided to do join my daughter in the contest. We signed up and booked the tan, polygraph and classes. No turning back. I turned up the cardio and locked down the diet and beat myself up every day for 3 weeks. Show day had come very quickly and I was in the best shape of my life. At the show I placed 1st in debut,1st in the 40+masters and also placed 1st in the overall. I had earned 2 Pro cards and swept all 3 classes. This was worth every rep, every mile and every sacrificed calorie I put in for the last year.
I am on a steady diet and maintaining my current weight and work out daily. My contest weight is within striking distance. I plan on a big Pro schedule this year and hope to inspire more 40+ men and women to get out and do the same.
The BIG Turning Point
I worked out for years but never really saw great results until I started tracking macros. My advice to anyone struggling with losing weight is to start tracking everything. If you’re going to do it, do it right. The only person you cheat is yourself.
I have been on both sides. I know how it feels to struggle with weight. Once you truly commit and cut off any other options you will be amazed at what you are capable of. I am not a professional nor do I have any certifications but if I have results. If you need any help or have questions, please feel free to reach out to me in social media.
“If you’re not tracking your slacking".
Jerry Gray
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Meal Plan and Prep this EASY Breakfast for the Week!
Meal Plan and Prep this EASY Breakfast for the Week!
One of the easiest way to reach your nutrition goals is to meal plan and prep in advance.
Keto, Macros, IIFYM, Flexibility dieting and Eat by Color are all easier and possible with some planning and prep.
One of the best ways to tackle your meal prep is to
1). Shop on one weekend day off.
2). Prep on the other.
In this video I make breakfast casserole (Pg. 41) right out of my Healthy Simple and Tasty, Recipes for Living well book. The book has this and over 150 other great recipes as well as meal planning and prep how to's and more!
It is on Amazon now or you can get it from us.
Learn More Here! https://bit.ly/2O4CLU
Gamechangers another HOT Documentary, Is It For You?
Gamechangers another HOT Documentary.
Is It For You? Can this be the holy grail for weightloss and health?
Have you seen the BUZZ?
Another documentary to change your life finallly!
Finally!
Learn More Here! https://bit.ly/2O4CLU
“This is it! I need this. I want this just as much as I want to breathe.”
"This is it! I need this. I want this just as much as I want to breathe." - Amanda Cha
Growing up I was different from most. Behind my smile I suffered mentally, physically, emotionally and it continued throughout my childhood years and into adulthood. I lived that unhealthy lifestyle for a long while where drinking alcohol became the solution to all my issues and depression. It did not take long for my health to start deteriorating.
"This is it! I need this. I want this just as much as I want to breathe."
I told myself, "I will live for my son. I will walk his every steps with him in life, and be at his sports games. I will do what I can for him using every breath I take."
The first part of my positive change happened when I met some individuals from a nutrition company named Yourhealth. They were the first ones to mentally and emotionally support me. I was given some of the Yourhealth supplements and felt better. After years of struggling and not feeling well I felt great; mental clarity, energy… it was unexplainable!
I sold some of my personal possessions and bought Yourhealth products and joined one of their 8-week challenges. The challenge gave me reason to start committing to the gym. I would go to the gym at night and work hard. I would think about all my hardships, the struggles and about my son; my reason to live and breathe.
At the end of the challenge, I submitted my essay and progress pictures. I won 2nd place. Fast forward to this year. My improvements fueled changes in all areas of my life. I completed college and more. In April of 2019 I got a virus and was bed ridden. I had no strength, lost my voice, couldn't eat and it even hurt to breathe.
Lying in bed I finally said to myself…"Get up. You can do it. Do it for yourself. No one is going to be here to take care of you so get up and just go to the gym! Chase your dreams! You got this." Up out of bed and to the gym I went.
How I do it:
Supplements
I take Yorhealth vitamins, digestives, probiotics, fibers, super greens, meal replacement shakes and muscle repair supplements.
Food
I eat organic foods that include rice cakes, albacore tuna, asparagus, avocados, red potatoes, red meat, white meat.
Workouts
I try to go to the gym 5 days per week, right after work. Cardio on the treadmill for 30-60 minutes. I walk at 3 mph at an incline of 15.
Monday
Whole Body Workout
Tuesday
Arms, Chest, Abs
Wednesday
Back and Glutes
Thursday
Quads
Friday
Hamstrings and Calves
Feeling strong, being strong and looking strong has been a big positive change for me. I never knew how amazing it feels to wake up the next day just being ready to start my day and get going.
Taking care of my health has changed me for the better. It has boosted my confidence more than ever before. This summer I finally got to flaunt myself in a two-piece bikini. This was for the first time ever. I was kind of nervous and reminded myself, "I worked hard for it and deserve to look pretty and feel beautiful in my own skin."
Most importantly I am healthy for my son. I will be here for him. He will have his mom at his special events and games.
Webinar to Learn Keto, Macros, IIFYM, Eat by Color and More! End the Struggle with Food!
Webinar to Learn Keto, Macros, IIFYM, Eat by Color and More! End the Struggle with Food!
Doughnuts? Are they Keto? High Protein, Low Carb…
Find yourself wondering what you should eat?
Heard of Keto? What is it? Should doing Keto?
My friend bullet proofs her Coffee, should I? How do you Bullet Proof Your Coffee anyways?
What about Macros? What are they? Should you be Counting them?
What foods have Macros?
Eating Healthy and CLEAN but still miles from your goals?
Does it Matter if you Eat 6 Meals per Day?
Confused and Frustrated yet?
The Struggle is REAL…. But NOT Necessary!
Join our LIVE Webinar and learn Keto, Flexible Dieting, Eat by Color, IIFYM, Macros and MORE!
Stop the struggle once and for all!
Join this FREE Webinar and End the Struggle with Food Once and For All!
Looking to learn how to meal plan, prep and determine calories and macros?
Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.
Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.
#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro
Crock Pot Sweet Italian Sausage Recipe
Looking to learn how to meal plan, prep and determine calories and macros?
Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.
Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.
#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro
How to use leftovers to make Grilled pork chops and broccoli with garlic mashed cauliflower.
H0w to use leftovers to make Grilled pork chops and broccoli with garlic mashed cauliflower.
Only a handful of ingredients.
We had a family party over the weekend. The food for this meal was repurposed from the party.
The left over vegetables were used to make the garlic mashed cauliflower (Pg 115). The grilled broccoli from page 124. The pork chops were left over from a Labor day event and frozen. We thawed them and place on the grill.
Great tasting food can help you reach your goals. It can be easy to make. Check out “Healhty Simple &Tasty, Recipes for Living Well” for over 150 simple recipes just like these.
Every recipe can be tailiored to Keto, IIFYM, Eat by Color, Flexible Dieting and or anything other approach to nutrioint. In fact Pages 7-25 will teach you how to make these adjustments. Check out some of the great low calorie and sugar free bar-b-que sauces.
Easy to make this Keto, Low Carb, Eat by Color, etc.
Here is the link for those interested in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book.
Cheaper than it is on Amazon and I will sign it for you.
Looking to learn how to meal plan, prep and determine calories and macros?
Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.
Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.
#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro