How to Become a Fitness Pro

February 28, 2017 by  
Filed under The Fitness Bug


Pamela got it done…


So… We’ve been doing this stuff for a while now. So it’s pretty easy to see when, where and why people fail, in regards to taking up ‘fitness’.

There’s two main things to consider if you want to fix the ‘failing’.

#1 Your overall approach

#2 Sticking with a source that you trust, through thick and thin

That’s it. If you do that, you’ll win. Regardless of what ‘good’ fitness plan that you start.

Now… Let’s dig into the training aspect of #1 above. This is how you win.

You win, by taking a long term view from day one. With the intention of sticking to a plan for 6-18 months if you’re really hungry to ‘achieve’. And 1-5 years if you want to still have a life, whilst achieving. The later is more realistic for most people.

The long term training approach

This is specific to weight training and bodyweight workouts only. Which of course, is the type of training that will give you the quickest results if you want to grow muscle on certain body parts, or shred fat (And not shred weight… Which kills your results if you do). Check site

It’s all about strength progression

The plan is to always focus on this from day one. But that’s not always possible as a brand new trainee. Because it’s usually best to start on a 30 day trial, before heading into an official 6-18 month long term plan.

The 30 day trial is where you’ll learn everything about ‘you’ and build the foundation. Which means you’re actually learning how strong you are at this time. So it doesn’t make sense to focus on the ‘real’ strength progression process…


Once you do get into the groove of things, it’s all about learning what exercises work best for you (Not all exercises will).
This is important. Because a big part of strength progression, is knowing what exercises you’re going to progress to…


> Push ups on knees
> Push ups on feet
> Feet raised push ups
> Assisted pull ups
> Pull ups
> All exercises hanging in a pull up position (Such as hanging half leg raises)

That right there is where all the magic happens.

Because if you start successfully moving through the exercises. It means that your strength levels are going up.

If your strength levels are going up, it means that your body will start becoming leaner (Which is good for shredding and muscle building). Which also means that you are outpacing the rate at which your body adapts to change.

Outpacing the rate at which your body adapts to change, is how you keep your muscles guessing. That’s when the big physical changes happen.


That is the strength progression formula.

That’s why it’s always being hammered into your head to encourage starting on a long term plan from day one. And to not stop for the first 6 months.

It’s like when you take driving lessons. You’ll increase your chances of failure if you stop taking them in a consecutive fashion.

Also… Strength progression is usually an after thought when it comes to training, for most. So it’s something that one must focus on. That’s why long term trainees ‘win’. That’s how you go pro when it comes to getting results.

It’ll usually kick in by your 2nd month, with whatever training program you’re on.

Incoming search terms:

The Body Building Beacon – 5 Tips for Designing Your Own Gym Setup

February 17, 2017 by  
Filed under The Fitness Bug


Working out is hard, but that’s kinda the point.

Strenuous exercise is good for you, as your muscles get bigger and stronger the more you work them. Cardio reduces fat content, strength training is mostly weight based, and gym machines are a great combination of weight and endurance training.

Exercise increases the health and wellbeing of your body, often increases your life expectancy, and improves your quality of life as well, making it easily one of the most rewarding pastimes/activities.When designing your gym set up, a combination of a range of cardio equipment and a range of weight-based machines is a wise spread. 


It’s important to remember cardio when planning your your gym setup, as many people forget the cardio and dive headlong into the weights as soon as the design process begins. Big muscles are great, and they indicate strength and hard work, but you’ll never be able to see them unless you use cardio to work away the surface layers of fat that conceal that muscle. Cardio also helps with improving heart health, so your overall well being, benefits from a bit of cardio.


You might want to have pronounced muscles,  as many people do when they start working out.

The best way to achieve that goal is a by a series of weights, each exercise including a weight and a different muscle group. Shoulders, back, arms, chest, legs, forearms, core, all of these can be exercised with weights, and all of these become more pronounced muscle groups with longer-term and increasingly difficult weightlifting. Heavier weights with fewer repetitions equals more muscle growth, lighter weights with more repetitions equals more toned muscles. A combination of both is the ideal to aim for when designing your weight-based section of gym.


Machines are a wonderful invention of the modern world.

They take the space and work needed to do many different exercises and compress them down into one small area, saving space and many moving parts with the potential to go missing. Elliptical machines, cardio machines (such as exercise bikes and treadmills), and weight-based machines are all fine additions to any gym, and can drastically increase the number and the kinds of exercise you can do with a relatively small space.


Speaking of space, space is another thing you will need to consider when planning this gym.

Nobody wants to exercise in a broom closet, and your gym room should be long enough and wide enough to really allow for a wide range of movement on all sides. Make sure you can stride confidently for at least a few seconds in any one
direction, where possible. This means you have room to perform more complex exercises, like walking pushups or bear crawls.

Forgotten Things

Many non-exercise related things are crucial to make a gym viable.

How are you going to clean and/or deodorise the room? How are you going to remain hydrated while there? How are you going to play music, or cool down when it’s hot, or warm up when it’s cold? These are all often forgotten, and hurriedly fixed later on, but you can get ahead of them by dealing with them before they become an issue for future-you.

With these tips, your exercise palace can become a reality within months instead of years.

Why Coffee is the Best Pre-Workout Money Can Buy

February 8, 2017 by  
Filed under The Fitness Bug


One of the best and most effective pre-workouts isn’t some sugary powder you will find at your local GNC or supplement store. In fact, you can make this particular workout booster in your very own kitchen or pick it up at the corner store. That’s right, you guessed it: we are talking about coffee.

Drinking a delicious cup of joe right before your workout isn’t going to just provide you with extra energy during your sets, but it also comes with a whole host of added health benefits that will make you reconsider that flashy tub of
pre-workout. Here are 5 reasons it’s time to consider swapping your favorite pre-workout for a cup of tasty black coffee.

Speed Up Fat Loss

Probably the most popular benefit of drinking coffee before you get after it in the gym is its ability to aid in fat loss. You see, when you drink coffee before exercise, it can cause your fat cells to be used as your primary energy source instead of stored glycogen. Additionally, the caffeine found in coffee is going to help speed up your metabolism, which will cause you to burn more calories after your workout and throughout the rest of the day. As an added benefit, the
caffeine along with other compound found in coffee acts as an appetite suppressant which is helpful during a diet or periods of caloric restriction when trying to reach a weight loss goal.

 Better Overall Performance

There have been many studies conducted the show a definitive link between taking in caffeine before a workout and an
increase in general athletic performance. These studies commonly refer to the same caffeine found in coffee as “powerful ergogenic aid,” that help athletes to train longer and output more power during those sessions. Another study that looked at caffeine where able to decrease the time it took to run 1,500 meter on the treadmill when compared to a control group. Our advice is to drink just enough coffee to gain that competitive edge. The right
balance of coffee
is critical, as too much and you may hinder your performance due to increased anxiety.

Improved Focus

Coffee doesn’t just give you that extra boost to push past your competition at the gym, but will also helps you stay sharp mentally, too. This mental focus will help you stay on track in the gym and make sure you have an effective and productive workout.

Less Pain in Your Muscles

One study that was conducted at the University of Illinois found exercisers experienced less muscle pain during their workouts when they had consumed caffeine prior to it. From a practical perspective, this means that you will be
able to do more work at a greater intensity during strength training or run for longer periods during conditioning. More  work equals more results.

Has Disease Preventing Properties

While coffee can help you in the gym, it can also health you stay healthy long-term as well. Coffee contains large amounts of antioxidants that protect your body against circulating free radicals. According to one study from 2011,
coffee can help prevent diseases such as diabetes, Parkinson’s disease, Alzheimer’s disease, and certain forms of cancer. Coffee, along with a healthy cooking and diet, can be a real powerhouse when it comes to keeping


Remy Bernard is the Owner and Editor at Miss Mamie’s Cupcakes. A fitness enthusiast, chef and writer, Remy started as a way to deepen and spread her passion for making delicious food.

4 Gauge Pre-workout is the supplement that we’re trying out (Part 1)

February 6, 2017 by  
Filed under The Fitness Bug


4 Gauge


You know… Every now and again, we experiment with new supplements. It’s actually what we do when it comes to eating S-curvishly @ this…

And one part of it was embracing the later stages of eating S-curvishly… When you start taking the A-F food rating system to restaurants.

#1 You learn the S-curve meal structure and rating foods from A-F when > shopping for food.

#2 The real fun kicks in, when you start eating out at restaurants around the world, look at each food source and rate it. As well as the taste.

So why not try it with new supplements.

Almost everything in life evolves with time. So it’s certainly going to happen in the supplement arena.

So right now… We’re going to testing messing around with this 4 Gauge supplement, using all the S-curve tips and tricks that we use with all other foods.

We’ll be documenting everything that happens with this in continuous parts over time. So feel free to join in on the fun.

You’ll of course need your own stack of the stuff. So > go here to pick a pack.


2019 update!

I didn’t get around to doing a public review. Because I was too busy coaching our new followers/members. So I’ll just tell you what to do with ‘higher end’/ingredient focused supplements like this…

#1 Just buy one stack (How much is up to you)
#2 Stick it in your kitchen cupboard
#3 Use it during pre/post-workout time

#4 Use the 121 nutrition coaching chats for on-going assistance

Over time… You’ll see your result improve…

Incoming search terms: