One Year Later

Today marks one year since the launch of 

To date I’ve had 1,759 visitors to the website.

It’s crazy to believe that a whole year has gone by so fast. What’s even crazier is that I actually waited to create this website with fear of thinking that what I was going to create wasn’t going to be good enough. I say that to encourage anyone who has a desire to do something to just GO FOR IT. Don’t let fear or even someone else keep you from doing something that you want to do. Ultimately you’ll learn to cultivate whatever it is you’re doing along the way. Like me, for example I had no clue how to code or even utilize WordPress to its full capacity. Whatever you do doesn’t have to be perfect right off the back. Many people who’ve launched businesses, etc can share that their first attempts at being successful were a flop, but that’s the beauty in watching something develop into something great.

As I reflect on this year I’m happy with the way my website has developed as well as the feedback I’ve been receiving on my blog posts. It’s refreshing to know that people are interacting with the content I post, so I know that I’m not just posting things for the heck of it. Furthermore, whenever I get comments saying that people do the workouts that I post that’s very rewarding. Knowing that I’m able to reach others and encourage them to start on their fitness transformation is one of the many goals of Fit 29. It’s my hope to continue to share workouts and encourage others to start getting active in the many years to come.




Nutrition Talk Tuesday | ALKALINE WATER

Supplement Powder REVIEW

Here is the 411 on SUPPLEMENT POWDER: Formula X

It would seem that every “fit” person takes some sort of supplement whether it’s in pill or powder form to enhance their workouts. It’s also important to be careful that the supplements you take don’t have banned substances in them. 



  1. Promotes Muscle Growth- this formula builds lean muscle by fueling your body with strength and lasting stamina to endure weight training
  2. More effective D-AA- this amino acid helps improve exercise and muscle building supplements, which are promoted as effective testosterone boosters

How Formula-X Works?

D-AA, a major ingredient of Formula-X, is helpful to athletes because of its testosterone boosting capability. However, higher counts of this hormone that are achieved through use of D-AA normally last for just one week or possibly ten days, and at the end of this time period, bodily testosterone levels return to their previous counts. Athletix Sports experts knew when creating this formula that they must include other ingredients with strong and enduring testosterone boosting properties in order to supply serious bodybuilders and exercise advocates with stabilized increases of this important energizing and muscle building hormone to ensure their success in their fitness commitments and pursuits. By adding the ingredient of L-Carnitine-L-Tartrate (LCLT), the formulators of this supplement ensured that users of this supplement would need significantly shorter recovery time after demanding workouts and would no longer experience recurring pain or exhaustion from strenuous exercise.


How Good is Quinoa for You?

Over the last few years quinoa has become one of the most popular healthy foods for people who start trying to maintain a healthy diet. Quinoa is gluten-free and high in protein. It’s also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants (basically all of the good stuff your body needs). So, we know quinoa has a lot of great nutrients for our body, but how good is quinoa for you? 


According to Authority Nutrition there are 5 proven health benefits of quinoa.

  1. Lots of Nutrients
  2. High in Fiber & Protein- foods rich in fiber helps regulate your digestive system; protein is made out of amino acids, which quinoa has.
  3. Gluten-free- this is great for people with gluten intolerance.
  4. Controls Blood Sugar- the glycemic index measures how foods can raise your blood sugar; quinoa has a low glycemic index, which is good.
  5. Helps you Lose Weight- to lose weight you have to take in less calories; this can be done with quinoa as it can be incorporated with many entrees and fills you up causing you to have a decreased appetite.


Best Beyoncé Songs to Workout to

Everyone knows that any Beyoncé song makes the best go-to for a workout playlist. From Crazy in Love to Formation you’re sure to get your heart pumping for any workout routine you do. There’s just something about hearing Bey playing that just gets you moving. My all-time fave Beyoncé song to workout to is Get Me Bodied, especially when the last part comes in that tells you the different movements to complete. I’ve complied a list of the Top 10 Beyoncé Songs to Workout to below:

  1. Get Me Bodied [Extended Mix] 6:18
  2. Crazy in Love 3:56
  3. Formation 3:26
  4. Upgrade U 4:32
  5. Freakum Dress 3:20
  6. Diva 3:20
  7. Sorry 3:52
  8. Blow 5:09
  9. Grown Woman 4:25
  10. Run the World 3:55

And while you’re listening to Beyoncé you might as well drink yourself a gallon of water to hydrate yourself from all the calories you’re burning.

Here’s some workout motivation, who’s trying to be like Bey?

H.I.I.T Workout

H.I.I.T aka High-intensity interval training

This type of workout is a form of cardiovascular exercise involving short periods of intense anaerobic exercise with less intense recovery periods. For me, H.I.I.T is another way to get cardio in during any workout. There are so many forms of H.I.I.T workouts that people can do, but my favorite is the one seen below. I found this workout on Pinterest. It’s super simple and you can get through it really fast. Depending on where you’re level is fitness wise you can complete 2-5 rounds of this workout routine. This workout also makes for a great warm-up to an intense workout.

The immense benefits to H.I.I.T workouts are as follows:

1. Increases Metabolism
This type of workout routine speeds your metabolic rate. Your metabolism will be increased for up to 48 hours after a complete HIIT routine. This means you’ll still be burning fat even after you’ve left the gym.

2. Quick and Easy
You don’t have to go to the gym in  order to get a workout done. Most H.I.I.T workouts are complete without using any equipment. The locations can vary from your dorm room to your garage. The best part is you can finish it in less than 30 minutes giving you more time to do the thing you want to do.

3. No Equipment 
As I mentioned in #2 no equipment is needed to do H.I.I.T workouts. Not having to use equipment to complete a workout make it easy to get the workout done effectively.

Power Leg Workout

Tone your legs with this quick and easy 5 MINUTE WORKOUT!

I completed this workout routine at Hermann Park in Houston. The ambiance makes for great motivation to finish the workout and plus I enjoyed being outdoors. Summer evenings make for the best weather to workout it because it’s not too hot.

The exercises to the workout are as follows:

1. Butt Kicks 30 sec.

2. Jump Squats 30 sec.

3. Calf Raises 1 min.

4. Square Walk 30 sec.

5. Toe Taps 1 min.

6. Step Ups 1 min.

Before completing any workout make sure you warm up for about 5-10 minutes to get your muscles ready to exert energy! Always stretch as a cool down once you complete any workout, too.

If 5 minutes isn’t a challenge for you complete this workout routine for 2-3 rounds.

Let’s Get Fit!