Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
New youtube video is now live🔥
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Everything that has to do with mindset, adherence, physical and mental pain... I learned it from here…A place that everybody is welcomed but only those who can and last can stay. This is what the sign was saying when we entered the base.
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That sign was trying to tell us something but I never understood….until the first week of training…. So many people “quit” and gave up in the first 3 days.
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The commander told us that this is going to be our life for the next 730 days...living in hell…. even more people “quit” after this.
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The training was designed in a way to push your soul above the limits. On every single mission someone was quitting. Every single mission we had there was sweat, blood and pain. Every time we thought that was over, there was something more. Imagine running a race of 10 miles and reach the end line. Logicly you finish the race, you’re tired and then relax. This is not how the special forces designed the training. Every single race, every single task, every single mission was starting when we were reaching the top level of PAIN!
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Still can’t believe that I managed to successfully complete this level of training. I will say it again and again. I had the best and worst memories of my life. I’ve been through some non-human conditions that I never thought I could finish. If I was about to skip those 2 years and skip that non-human mental and physical training then I probably wouldn’t be where I am today in life. The more comfortable things you do, the more uncomfortable your life will get. -Xenios
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P.S That’s a real P90 with a silencer. By far my favourite gun in real life and call of duty as well😆
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#SpecialForces #greenberets #sealtraining #navyseals
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Youtube uploads are currently slow so what I will start doing is Youtube LIVESTREAMS twice per week 💪🏼
This is going to be like a TV show in a proper studio live-streaming in 4K quality where you will be able to ask me any questions that you want.
Please tell me which days work best for you👇🏼
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What's up ! Xenios here.
It’s time to address some HUGE weight loss mistakes that a lot of people are doing. Which are…
In fact I made a video where I explain everything. Watch it below 👇🏼
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Can I have a pizza this week? When can I have a cheat meal? Can I have a cheat today plzzz... Those are questions I get often from my clients, although do cheat meals actually exist? Watch the video to find out exactly what you should do.
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😱CAN I TURN FAT INTO MUSCLE?💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some people march into the gym with the objective of turning their fat into muscle. Is this possible? Let’s take a look what fat and muscle are made of first. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥓Fat is made out of triglycerides.These are molecules shaped like a capital E with a backbone and three chains of fatty acids. These chains are made up of carbon, hydrogen, and oxygen. Muscle mass, on the other hand, constitutes of muscle tissue, glycogen, water, and intra-muscular fat. Muscle tissues are made out of amino acid chains containing nitrogen. Based from that description, you will notice that fat and muscle are entirely different tissues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
❗️So, the short answer is NO. It’s impossible to convert fat into muscle since fat lacks nitrogen. There is also no mechanism in our body that is capable of converting fat into the amino acids that make up muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅What you can do instead is reduce your body fat and increase muscle mass. You can do this by maintaining a caloric deficit by working out and adjusting your diet accordingly. #TeamXC
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🤯HOW DO I OVERCOME GYMTIMIDATION🤯
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You’ve got your new year’s resolutions ready, your goals set, and your workouts planned...but as soon you step into the gym, you get hit by GYMTIMIDATION! That is, you get intimidated by the gym. Here are some tips to keep that dreaded feeling away.
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The most important thing to remember is that you’re in the gym for yourself - therefore focus on YOU. Go into the gym thinking about your goals and what you’re there to accomplish. Avoid thinking of the other people in the gym. Put in mind that the other gym goers don’t care about you and are busy doing their own thing. Another thing to remember is to avoid comparing yourself to others. People have different paces and approaches to working out. This means that comparisons won’t do anything for you and your goals.
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Listening to great music will also help you focus on your workout and tune out other people. It’s a great way to keep anxiety at bay.
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Keeping a social aspect to your gym time can make you more confident. Bring a mate with you so you can feel more comfortable, plus you will find that you will pay less attention to what other people are doing. Having a trainer show you around and guide you will also help you focus on the task at hand rather than the intimidating feelings. #TeamXC
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🔥HOW TO STICK TO YOUR 2018 FITNESS RESOLUTIONS🔥
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It’s the New Year! It’s the high time for resolutions - especially for fitness. Unfortunately, after the first month of the year, most resolutions don’t stick. They simply remain as resolutions - only to be remembered the next January. HOW CAN YOU STOP THIS FROM HAPPENING? Here are a few tips.
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Figure out what your goals are. Knowing your goals should help you plan your fitness journey and provide direction for you. Identify your long-term goals and break down your goals into smaller short-term goals. For example, your long-term goal is to have 20% body fat. You can break that down into smaller goals of losing a particular amount of body fat per month, or being able to lift a certain amount of weight each month. Make sure that the goals you come up with are reasonable. Furthermore, deciding what your goals are shouldn’t be on a whim, so plan them carefully. This brings us to the second tip : PLANNING.
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Having a plan for the execution of your goals will help you stay on track. This includes outlining what your daily or weekly routines will be. This will also entail what kinds of workouts will work best for you, as well as your meal plans. Don’t go about blindly with your fitness journey as this will make you more likely to quit.
Once you’ve started, keep track of your workouts and meals. Keeping track of these helps you keep an eye on your progress towards your goals, which can help add motivation. Furthermore, it helps you manage your workouts and meals better. It’s also one way of helping you stay accountable.
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Don’t hesitate to bring friends, or family. Studies show that social interaction makes people more likely to work out. Having a social aspect makes you less likely to give up on your plans and goals.
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Aside from having friends or family, finding someone to guide you such as myself can do a lot of difference when it comes to sticking to your goals. Joining my 12-Week Transformation Program you will get personalised workouts for your goals, set up a custom meal plan, and keep you accountable. Having a professional guide you can aid in avoiding doing mistakes. Link in bio to join👌#TeamXC
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Happy new year to everyone😃 If anyone is interested to start 2018 with a goal to lose weight or gain muscle I will suggest you to join my 12-Week Transformation Program. My goal for this year is to help as many people as possible getting the body that they want. 6 months from now you will look back and remember this moment that joined an awesome programme that gave you the results you want. We are only 6 months away from the summer so if anyone wants to have that beach body look we can start from today!
You can join my programme at the discounted price here www.xeniosfitness.com/online-personal-training
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Holiday season also means a lot of hanging out with friends -- and that usually involves dining out together. Even if it isn’t the holiday season, going on a diet doesn’t mean you have to become a shut in and avoid your friends entirely. Eating out just requires some careful planning -- and here are some tips!
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As I’ve mentioned, planning is essential. Plan out where you’re going and what you would order. This usually involves checking the menu and doing some research on the calories that will be involved in your meal.
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Once you’ve figured the planning bit out, plan your food choices and make smart decisions. Go for healthier options - that means focusing on more fiber and protein. This doesn’t mean that you have to deprive yourself. Factor in desert if you’d like, as long as the amount of calories will end up in a reasonable amount. Some advice: be careful of the kinds of dressings and sauces being used. Plan to order leaner cuts of protein and manage your portions. Once in the location, don’t be afraid to ask the restaurant staff about your meal, and what ingredients go into it. This will help you manage the amount of calories you’ll be consuming.
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After you’ve planned out everything, adjust your other meals accordingly. Take note, I don’t take this to mean that you starve yourself out the rest of the day! This may become counterproductive and you may end up binging. Instead, you may choose to make the rest of your meals or snacks lighter. For example, if you have about 1800 caloric intake in a day, you may allow 1000 calories for your dinner out. This means splitting the remaining 800 into lighter meals for breakfast and lunch.
While you’re dining out, try to see if you can make healthy food swaps. For example, ask if you can have that gravy and mashed potato replaced with some fresh veg. Swap that glass of wine for some water or diet coke to get some extra calories out.
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Finally, don’t beat yourself out if you overeat. Pick yourself up the next day, and continue on your routine! Dining out doesn’t have to be a miserable experience, and with these tips, you can enjoy your social life while staying on track. #TeamXC
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I started my fitness journey in 2008 and launched Xeniosfitness.com in 2012.
I specialize in helping people reduce their dependence on medications, get fit, and build healthy habits. My coaching programs are designed based on detailed blood analyses done in partnership with Quest Diagnostics.
On my YouTube channel, I share tips on staying healthy, eating right, and exercising. My work has been featured in Forbes, Men’s Journal, Entrepreneur Magazine, and other prestigious publications.
My goal is to help you live a healthier and happier life. Join me on this journey and let's achieve it together!