Sculpt Fitness by David Minishian

Can't have ice cream because it's not healthy? That's rubbish! Imagine two people wanted to lose weight and loved ice cream. I told Person 1 to completely give up ice cream and Person 2 to portion control their ice cream servings and practice eating until satisfied. ... Do you know what would happen? At some point Person 1 would cave in and have ice cream, feel ashamed, try abstaining again, then repeat that cycle blaming their inability to stop eating ice cream for why they can't lose weight. Person 2 would enjoy their ice cream and gradually learn to serve accurate portion sizes. They may even find that they are satisfied with less than a serving. Over time Person 2 will reach healthy weight for them as they continue to make more similar lifestyle improvements. Putting restrictive dietary limits on yourself promotes an unhealthy relationship with food, which defeats the purpose of trying to be healthier.

How many workouts should I do a week to see results? If you want to get results, you should exercise more days than you rest. Yes, it's that simple...... Since there are 7 days in a week, you'll want to exercise at least 4 days. Resting more than you work just doesn't set you up for success. And this isn't just a philosophy. The data backs it up. When we decided to track the progress and results across our members with the frequency of their workouts, 4 workouts a week was the magic number, the sweet spot. 3 workouts/week had good results, yet 4 was still better on average. 5 or 6 workouts/week didn't see better results. More isn't always better.

We are super excited for Rosario!! She is down -16.4lbs, -4% body fat, and -4 inches at the waist. But do you realize the significance of those numbers? It means her weight-loss was almost 100% fat. That's INCREDIBLE! ... Now the important question is how did she do it? She followed our Small Group Program principles: 1. Do 3-6 exercise classes a week 2. Progress weights and change reps count/tempo to prevent plateauing 3. Gradually make nutritional changes to improve your diet (diet as in a way of eating, not restrictive) 4. Don't make excuses for why you can't; find reasons why you can. The truth is... Rosario is an extremely hard worker, who is coachable. If you are willing to put in the work and you are coachable, then you may be a good fit for our program. If not, that's okay. This just isn't the program for you. To register for a Small Group Free Intro Class, here is the link: https://sculptfitnessla.com/free-intro-class/ Link is in the Instagram Bio

I present a delectable French Toast with Almond Cream Spread and Berries. You can't take your must have foods off the table and expect to keep the weight off long-term. You have to love what you eat or it won't work.... "Only eat the foods on this list" isn't healthy nutrition guidance. This Rigid Diet System is destroying your relationship with food, making you think certain foods are good or bad. There are no bad foods, only foods with different purposes, effects, and benefits. That's why we teach a Developmental Diet System so you can eat the foods you love and learn to get results without sacrificing your way of eating. When you restore your relationship with food and know where to focus your efforts you can enjoy what you eat and have a plan that works long term. Whenever you're ready to love eating and your results at the same time, you can register for a Free Intro Class - https://sculptfitnessla.com/free-intro-class/ Link is in the Instagram Bio

Still waiting until you can fully commit to an exercise routine and give it your all? Well I'm going to give you some tough love...it's never going to come. There is always going to be a barrier that stands in your way, and life will continue to push you around unless you take control.... You don't need to have the perfect schedule to have the perfect workout routine to get the perfect results. That's a fairytale, a dream, not reality. You just need take action and commit to yourself, whether it's for 1 day a week or 6 days a week. The person who starts taking imperfect action now will far exceed the person waiting to take perfect action. If you're done letting life get in the way and you're ready to take action whether it's perfect or not, register for a Free Intro Class - https://ed.gr/dhd6t It's time to start getting results. Link is in the Instagram Bio

As parents it's tough to put our health and fitness first. We have a unique challenge of balancing work, family, and me time...with me time often on the back burner. Despite the challenge, Jade keeps trying and makes the effort to find a way. During her 42 Day Sprint she lost -8.4lbs, -3.2% body fat, and -1.25 inches at the waist. ... You don't need tons of time to make progress; you need a plan of action that works for you and empowers you to focus on consistently making the right lifestyle choices. That's why our 42 Day Sprint provides suggested action steps, paired with 1-1 coaching to ensure your energy and effort are focused on the right actions for you. Each obstacle doesn't have the same solution for each person. If you want long-term results, you need to do what works for you, not what worked once for someone else. Long-term thinking --> Long-term actions --> Long-term results

Excuses or Solutions.... We are constantly challenged to overcome barriers. In March it was the beginning of the pandemic and gyms were forced to closed down. ... We moved online, providing Zoom classes and on-demand workouts. In June we were able to reopen but were quickly told no indoor operations. We moved outside and adapted our set up and exercise routine to recreate the indoor experience in our private parking lot. Now it’s Fall with Winter around the corner and the rains are here. Rain is a good excuse to close class, but that’s not what I teach my clients. What a hypocrite I’d be if I made an excuse rather than finding a solution. So that’s what I did... I utilized the overhang that’s in front of the building where other businesses are no longer operating. This pandemic has been a difficult obstacle to overcome. But it’s not impossible. Remember you always have a choice. There is always a solution. When you’re ready to join our relentless mission to find solutions, book a Success Session and we’ll help you find them. https://sculptfitness.as.me/success-session

Have your cake and eat it too Yes! You can lose weight and eat desserts at the same time. Cutting out all the foods you love is torture...and we don’t condone that. ... You have to enjoy what you eat or over the long term it won’t work. It doesn’t matter if you lose 20 pounds in your first month if you gain it all back because you hate the way you eat. You want to lose 20 pounds and NEVER GAIN IT BACK. And there is only one diet that will do that for you works: the diet you’re willing to follow. That’s why our Developmental Diet System works with the foods you like, the meals you enjoy, the way you already eat. It’s a system that allows you to develop your diet over time without doing a complete overhaul but still produces the results you want. When you’re ready to start enjoying food & getting results at the same time, click the link to Book a Success Session: https://sculptfitness.as.me/success-session

Parents, are you making sacrifices for your children? When I became a father, my way of living changed as I tried to find a balance between my needs and the needs of my growing family. I found myself going on walks, dancing in the living room, making trips to the park. ... This was drastically different from my routine of lifting in the gym or playing sports at 100% effort. A year ago I wouldn’t even consider going on a walk as exercise and to be honest I know my body requires more than walks to stay in good physical condition. But now... I’ll accept a walk as part of my activity. I’ll take that dance all through the house and into the backyard. I’ll do squats with my little one and throw her in the air (safely). It’s not about having a perfect workout but including what you can every day, making a consistent effort. As a parent you will make sacrifices for your children, but you shouldn’t make unnecessary sacrifices. Neglecting yourself for kid(s) isn’t the best way to provide for them. Your kid(s) need a strong healthy parent, one they can rely on for years to come. They need the BEST version of you. When you take care of yourself first, you can best care for them. Don’t make the mistake of the sacrificial parent, because your kids want the best for you too.

I eat bread and you can too. Bread is warm, delicious, nutritious, comforting. It goes with soups, salads, and sandwiches. ...and it’s not going to make you fat. ... Carbs aren’t bad. Carbs are the primary energy source that your body is designed to utilize. So eat bread! Enjoy it! But remember not all breads are made equal. The sweet breads and white breads that most associate with bread are refined from wheat flour. These two types have a higher concentration of simple sugars, little to no dietary fiber, and a reduced protein content compared to a full-bodied, delicious whole grain bread. Whole grain bread is the overwhelmingly consumed bread in my home, with the exception of sourdough and a few gluten free mixtures. I love bread and enjoy the nutritional benefits without any guilt. If you’ve been avoiding bread because it‘s bad, it’s time to start focusing on including the foods you love in a way that’s benefits your health. When you’re ready to make better food choices and get the results you’ve been struggling to achieve, book a Success Session with me using the link - https://sculptfitness.as.me/success-session

Cardio isn't enough to transform your body. Cardio will help you burn extra calories, resulting in fat loss....but it's not the best way to lean down or tone up. The best solution is a combination of dietary changes and RESISTANCE TRAINING.... Not running, not cycling, and not the stair climber. If your goal is to lean out and tone up, then you need to do the right kind of work. Unless you want to train for activities like marathons or cycling competitions, cardio should not be your focus. Cardio builds Type 1 muscle fibers but you want to build Type 2 muscle fibers (the kind that looks good in the mirror). The wrong type of training produces the wrong results. Before Angelica came to Sculpt she was lifting lighter weights, 2 hours a day, twice a week. It was the wrong programming for her goals. We made changes to the weight, number of repetitions, workout length, and number of workouts per week... ...and within the first month she dropped significant body fat and saw a reduction in her waist line. Ohh and her strength growth is off the charts. When she started she did 20 push ups in a minute....after a month she did 28! If you're ready to see results like Angelica, book a Success Session using the link: https://sculptfitness.as.me/success-session

I don't have time to cook is a lie. Last week I showed you how it takes 15 minutes to make pizza from scratch...and I chopped everything real time. No pre-prepping the ingredients. It doesn't take long to cook a meal and picking up fast food isn't going to save you time. ... Let's be honest... Most people pick up food to-go when they are TIRED; when they don't have the energy to cook. So the solution isn't creating more time, it's creating more energy for yourself. Those who can't muster up the strength to cook a meal are usually the same people who are constantly pouring out for others. These individuals have little to no personal time and attempt to cut activities out of their lives to make room for the things that are draining them. This is the wrong approach! If you want more energy to do the things that are important to you, you have to more things that revitalize you and pour more energy in. When you find that "time is limited," focus on doing the things that bring you energy and the rest will follow.

How have you improved your nutrition this week? What new foods have you tried? If you aren't making changes, then you can't expect to make progress.

Back in college my friend Drew would push me in the gym. I'd want to take it easy and he'd give me this look as if "easy isn't an available option." Having that level of accountability is priceless. ... If you don't have a workout partner, coach, or group of like-minded individuals you exercise with, your workouts are suffering. Don't let yourself fall into the lone-wolf trap where you think you can do it better by yourself. There is no pride in doing things alone when doing it together is better.

Boring food isn't going to give you the results you want. In fact, it will make it more difficult... ...to lose weight, maintain a slim waist-line, and build lean muscle.... Eating healthy is not done by cutting out more foods than you include. This approach results in the same typical carb, veggie, protein meal that meal prep companies sell. The food looks like it came straight out of a factory that produces plain lifeless meals. But it doesn't have to be this way. You can lose weight and stay lean with exciting food. Fulfilling Meals = Fulfilling Results But here's the truth...you aren't going to turn into a chef overnight. It's going to take some time to learn and develop this skill by building different habits. That's why my programs focus on a unique way of helping you develop skills through the implementation of new habits. It's the secret sauce to my long-term success program. It's not a quick fix diet plan that leaves you hopeless after it stops working, but a permanent solution for your eating patterns that enables you to enjoy the results for a lifetime. If you're ready to give up boring food and build the body you've always wanted, click the link to book a Success Session with me: https://sculptfitness.as.me/success-session

It’s not you...it’s your programming. Doing random workouts and hoping for the best is not the way to get results. I’ve seen so many ridiculous workouts on YouTube and Instagram, it made me realize people don’t know the importance of programming. ... If you have randomization in your program, you get random results. The right programming stimulates your muscles to develop in an intentional way, to get a specific result. My workout program is customizable to your needs and designed to deliver on that specific result to help you build the body you want. This is why... If you consistently train like a runner, you start to look like a runner. If you consistently train like a power lifter, you start to look like a power lifter. Pay attention to how you can tell the difference between the body of a dancer and cyclist. It’s all because of their programming. My program is designed to be practical, effective, and tailored to your needs. This program isn’t a one size fits all, but a program that addresses a few specific goals extremely well. If you’re ready to build the body you've always wanted without sacrificing the foods you love, click on the link to register for a free intro class. https://sculptfitnessla.com/free-intro-class/

Can you spot the protein? Maybe it's not obvious since there isn't a big slice of meat. There are about 12 grams in the sourdough, 5 grams in the cheese, and 8 grams in the garbanzo beans I hid in the avocado by smashing them. ... Most people only need about 20 grams of protein per meal and these two small sandwiches have 25 grams not including the small amounts in the other ingredients. If you don't know how to get enough protein without eating meat, it's time to start making some dietary changes. Changes like these could help you lose the weight you've been struggling to drop. Need help? Book a Success Session and we'll walk through the steps you need to take to reach your goals: https://sculptfitness.as.me/success-session #weightloss #weightlossjourney #fitness #healthylifestyle #motivation #healthy #health #diet #workout #gym #fitnessmotivation #healthyfood #weightlosstransformation #fit #slimmingworld #fitfam #nutrition #healthyeating #fatloss #keto #weightlossmotivation #exercise #transformation #bodybuilding #healthyliving #lowcarb #goals #lifestyle #personaltrainer #bhfyp

One of my favorite snacks in Avocado Toast. I've been eating the avocados from my grandpa's tree like this since I was a kid. As an adult I've added a couple new ingredients to spice it up including tomatoes, red onion, lentil sprouts, and black pepper. ... There are always ways to improve your nutrition, but you have to be willing to work for them. A better diet doesn't just happen overnight.

Have you met John? If you haven't, it's about time I introduce you to the man of the hour. I'm giving John a shout out, because he understands that changing his environment is the key to success. And not only does he understand it, he's implementing it. ... This principle empowers John to make the hard decision look easy, like exercising after a full day of work. How does he do this? What is his secret? ...well the secret is quite simple. John doesn't workout alone. Rarely have I seen him come to class without bringing a friend. He's always dragging someone to workout with him and his friends never have any idea of what to expect other than a workout. You may be thinking...awhh John's a nice guy bringing all his friends to class with him. While that is true, John is a nice guy, he's also a smart guy. He's smart, because he's changing his environment. By encouraging the people in his life to live the same healthy lifestyle he is pursuing, John is making it easy for him to be successful. He is building a team around himself, a team that has members holding him accountable each step of the way. If you want to be like John and experience what it's like to change your environment, it's time you join our supportive community of like-minded individual. It's time you joined our team. Book a Success Session to find out if you're a good fit: https://sculptfitness.as.me/success-session #weightloss #weightlossjourney #fitness #healthylifestyle #motivation #healthy #health #diet #workout #gym #fitnessmotivation #healthyfood #weightlosstransformation #fit #slimmingworld #fitfam #nutrition #healthyeating #fatloss #keto #weightlossmotivation #exercise #transformation #bodybuilding #healthyliving #lowcarb #goals #lifestyle #personaltrainer #bhfyp

Too many carbs? Let me know what you think in the comments.