November 1, 2019

There won’t be any blog posts this week but we’ll be back in full force on November 15th! In the meantime, don’t stop doing what you’re doing and keep pushing yourself this week. We’ve got plenty of blog posts to get you started if you need the help—start a morning routine, practice some meditation, prep some healthy meals—the things that you can do to help improve your body and mind are endless. If you have any questions or topics that you’d like to hear about, send them over to





Whatever your goals for your body are, diet is a huge part of getting you there. If you want to be efficient in reaching your goals, you’ll have to eat accordingly. Think about it as if you’re eating to manipulate your body. Currently, I’m focused on losing weight for a photo shoot—it’s a short term goal, so what I eat a month from now will probably be different. At this point, I’ve had to lose and put on weight enough times that I know what I need to eat and how much I need to eat in order to change my body in a given amount of time.

Here is what I eat in a day (when I’m trying to lose weight):

I wake up around 4am and have a coffee (black) with some MCT oil while I’m walking my dog.

When I get back, I have 3 egg whites and some broccolini sautéed with little bit of oil, vinegar, and pepper with no salt! Salt has a tendency to retain water (and it’s not good for your blood pressure either), so I try to keep salt to a minimum, especially when I’m cutting weight.

At around 8:30-9am I’ll have a handful of almonds to keep me full and to get a little bit of healthy fat in my system and then at 11am will be my pre-workout meal, which is half a cup of white rice with 4 oz. of chicken.

After my workout I’ll have twice the amount of food as the pre-workout meal (so 1 cup of rice and 8 oz. of chicken), but instead of white rice, I’ll have brown. White rice is a simple carb so it digests faster than the brown rice, which is a complex carb and takes longer for your body to digest and thus provides you with longer-lasting energy. Something everyone should know: Less processed foods are healthier for you than processed. They just might not taste as good.

Dinner around 5:45-6:15 will be either meat + vegetables or egg whites + avocadoes. If I’m eating meat, it’ll be lean (like turkey) to keep the fat content low. And I’ll usually eat a vegetable that’s high in fiber like broccoli, which helps with digestion and in my experience, has been really effective in burning belly fat.

Think about what you eat in a day. Are your goals long term or short term goals? Keep a journal if you think it’ll help, or use an app that tracks your calories. It’ll at least make you more aware of what you’re consuming. Obviously, what works for me won’t necessarily work for you. I change my diet for different purposes too; i.e., for a fight, to bulk, etc., and I lead an active life, which means I burn more calories on average. If you’re the type to really struggle with diet, feel free to email me with any questions. Diet has everything to do with health and fitness; it’s an important part of your sport, body, and mind!

Precious Dreams Gala


“Whether a bear is held tight after a bad dream or a bedtime story leads to a happy imagination, we hope sleeping can be made easy, we hope to inspire Precious Dreams.”

On Wednesday night I attended the Precious Dreams Gala. The gala was full of people who were all there for the same purpose—to help children in need. It was inspiring and uplifting to have people who care and are passionate about a good cause come together to celebrate and talk about the importance of the work that Precious Dreams does. It is also a great reminder of the differences that each of us can make to change and improve the world, or at the very least, to help those around us. This year, I was able to raise and donate over $15,000 to the foundation. Being able to help sponsor the event has made me realize how much of an impact that I can make now, but more importantly…how much more of an impact that I can continue make in the future!

You can still make donations at It’s a great time of year to donate or volunteer and help provide comfort to children who need it.


One of the privileges that I am grateful for having now is being able to give to those in need. Giving back to local communities and charities has always been a priority of mine, whether it’s with time or money. A foundation that has meant a lot to me is the Precious Dreams Foundation. They work with foster and homeless children using a unique program called the Comfort Drop program. Through the program, children get to decorate pillows, learn how to keep daily journals for themselves, practice yoga, and get visits from guest speakers, among other things. The mission and goal of the foundation is to provide positive reinforcement and comfort to empower children.

I was in foster care as a kid, so of course I immediately wanted to contribute in some way. I know that comfort and empowerment is invaluable and sometimes seldom given to a foster child, so I didn’t think twice about getting involved. A cause that takes the time and consideration to provide some basic care for others is always going to have a special place in my heart. As someone who wasn’t always fortunate enough to have the means to donate to others–not to mention struggling to provide basic care for myself–I am particularly grateful that I now have the opportunity to give to kids who are in the same position that I was in years ago.

I will be at the Precious Dreams Foundation’s 8th Annual Fundraising Gala this Wednesday, October 16th. Tickets for the gala can be purchased online at If you can’t attend but would like to contribute, there is a donation link as well.


When it comes to fitness and health, I firmly believe that balance is the key to good health and happiness. That’s also something that I have forced myself to practice in other aspects of life as well, and although things are forever changing/progressing, I have learned that saying “no” can benefit me more in the long run than saying “yes” to everything. If you’re the type of person who often feels like you’re stretched too thin, this is probably something that you need to hear.

People often ask me how I juggle everything that I do—manage a business, train people, manage people, work out and prep for a fight. The truth is, when I started out, I was constantly overextending myself and trying to be everywhere and doing everything at once. Sometimes I still take on too much, but I’ve gotten better at balancing things out. Like everyone, I wish we had more hours in the day and unlimited energy to keep going. But time and energy is limited, and while saying yes to every opportunity might seem like it opens more doors, it also means that I’m not able to give 100% to everything on the table. It might keep me busy, but it mostly isn’t productive.

My advice to a lot of my close friends (and to my younger self) is to realize that their time is worth something, and not everyone can have access to it. Putting yourself first is not being selfish. The key is to figure out what your priorities are and to remember to spend most of your time and energy on those things. If you give everyone your time, you won’t dedicate any to yourself and what you truly care about. It’s mentally and physically draining. And when you do say yes to something, you’ll have given more thought to it because you know that you turned down other opportunities in lieu of this one.

By the way, wanting to give yourself a break is also a legitimate reason to turn something down. We all need to stay sane, and the harder you work, the more that’s true. Make the right choices for your success and happiness by being smart with your time, surrounding yourself with good people, and establishing good habits. I am always striving to be better and do better, and I encourage you to do the same!


I’ve been writing a lot about fitness and health stuff on the blog lately, so for today, I thought I’d do a quick Q&A. Here are 22 random questions and answers about me.

What are your top 3 favorite movies?
Lion King, Oliver Twist, Stand By Me

What is your favorite food?
A good steak

What is your least favorite food?
Anything that lives in the water

Where do you want to travel to next?
Bali or Italy

What’s the most beautiful place you’ve ever been?
Turks and Caicos

What’s the last compliment that you got?
My curl pattern was amazing lol

Nonfiction books, or fiction?
Always nonfiction

Who’s your favorite boxer/fighter?
Pernell Whitaker

If you could learn any instrument, what would it be?

Did you play any sports growing up? Which ones?
Football and baseball (I sucked at both)

What’s your favorite type of workout?
Olympic Lifts

When you were a kid, what did you think you wanted to be when you grew up?
I’ve always wanted to run an empire of successful business and have my name on buildings

Do you have any irrational fears?
I fear not living up to what I deem as acceptable

What music do you listen to (or what music will you never listen to)?
I listen to anything with substance—I’m a huge jazz fan.

What do you listen to when you work out?
Anything with an aggressive beat

If you could choose a superpower, what would it be?
The ability to read minds

What was the last gift you gave someone?
A pair of boxing gloves

What do you think are the 3 best things about you?
My integrity, determination, work ethic

What do you think are the 3 worst things about you?
Overextending myself, overly anxious at times, forgetful

If you could change one thing about yourself, what would it be?
Nothing. I came out the mud

Which historical figure would you like to meet?

What accomplishments are you most proud of?
None yet, I’ve barely scratched the surface


Only 14% of people in the United States have gym memberships and of that 14%, only 20% actually use their gym memberships…this is a fact and a rather sad one….

Everyone knows that gym memberships spike up right after the New Year and then attendance dramatically decreases within the first few months of the year. So it’s no secret that making exercise a consistent part of your life is hard for most people. But its’ definitely not impossible! Here are some tips that can help you get started with a healthy lifestyle and make it consistent.

One of the first things you can do is to start small. It’s great to have big goals that you’re eager to reach, but it’s better to get there slowly and surely. Try to stay away from anything that calls for major changes in your life that are going to be hard to maintain.

Instead of hitting the gym 5 times a week and going on a crazy diet, which will likely burn you out, aim to go to the gym twice a week and once you get comfortable with that, start going more often. What I did, and still suggest to my clients, is taking the stairs every day. It may sound a bit redundant but it actually helps, and trust me, you’ll notice a difference very quickly.

Or for diet, start out making one healthy meal a day instead of doing a diet that will make you grumpy and make you want to give up due to junk food cravings that will drive you crazy. Basically, taking small and easy steps will be much easier for most people to stick to in the long term. It’ll also be healthier for you mentally and physically.

Second, find out what works best for you and keeps you interested. Whether that means doing a group workout, doing a challenge, or finding a friend who will hold you accountable, finding out what works makes a huge difference. It keeps you wanting to go back every week. For some people, it’s finding a new skill that you want to learn. A lot of people enjoy boxing because it’s interesting and fun to learn a combat sport. They want to keep going because they want to get better at boxing and it pushes them physically and engages them mentally.

Lastly, make it a routine/habit. When part of your daily or weekly routine is exercise, you’ll find that you won’t question going to work out. You’ll just get dressed and do it. The thing is, you can’t always rely on motivation to get you going—there will always be days that you’re too tired, sore, or bummed to go work out. But when it’s part of your routine, you don’t really think about it. You just do it.    

There are a ton of other tips and tricks to incorporating healthy habits in your life. But the important thing is to get started. Don’t keep saying, “I’m going to work out one day” or “I’m going to eat healthy eventually.” Stop talking about how you’re going to do X; just start doing it. Otherwise, you’ll always be talking about how you’re going to get fit or eat healthy instead of actually doing it. Tomorrow is made today. 



Since I’ve been posting about stretching and maintaining your body, I thought I’d talk about a few basic pieces of equipment that can help with muscle tightness, flexibility, and recovery. If you don’t already have this stuff, it’s all pretty affordable. I’d recommend that everyone have these three basic things to start off with—thank me later.

Foam roller. Hopefully you already have one of these. They’re really good for rolling out your back and legs. They’re convenient if you don’t have the time or don’t want to pay for a massage. Foam rollers come in different levels of density, lengths, and textures. (I’d avoid getting the cheap low-density foam rollers because those tend to break down pretty quickly.) The most effective times to use a foam roller are before and after a workout (in that order), but you can use it pretty much any time you need to. There are also many ways to target specific muscles on the foam roller, so you can easily find tutorials online. (Or shoot me an email, I’ll be sure to get back to you.)

Another tool that’s really useful to have is a lacrosse ball. It’s firm and can really get into spots that a foam roller can’t, like between your spine and shoulder blade. Lacrosse balls are especially great for foot aches (if you have plantar fasciitis, this is for you). Just like foam rollers, it’s easy to find exercises for specific muscles that you need to work on. The nice thing about lacrosse balls, too, is that they’re easy to take with you if you’re traveling or need to roll out at work or something.

Resistance bands are also handy for flexibility. You can use them to help with stretching out your hamstrings, quads, and hip flexors, adductors, and shoulders. They aren’t only limited to mobility work either; they can be used for physical therapy and working out as well. And it’s another thing that’s lightweight and takes up very little space, so you can throw it in your bag whenever you need it.

Obviously, there’s an endless supply of tools and gadgets that you can buy to help with muscle recovery and mobility. These are just the three most basic things that everyone would benefit from having at home. In addition to stretching and rolling out, I also tell people to take Epsom salt baths when they’re feeling tight and sore. The combination of the three are a great way to help ease soreness and aid in recovery.


Punch at camera

On Tuesday I wrote about how it’s more important to make sure you get properly warmed up before working out, especially as you get older. There are also a handful of other things you can do to make sure you stay healthy and fit as you age (gracefully, we hope). Obviously as we age, we start noticing differences in energy levels, recovery time, metabolism, etc. So it’s key to keep those things in mind while we pursue long and healthy lives.

First and foremost, (and really, this applies to people of ALL ages), make sure you’re eating healthy and clean and taking your supplements. As we get older, our metabolisms change. The amount that you’re able to eat and the trash that you can get away with putting in your body when you’re younger—if you are/were even that lucky—is definitely not going to be the same when you’re older. On the other hand, some people struggle with being underweight, in which case having the right nutrients is very important. This is also a good time to mention that “lifestyle changes” are much more worth your time than “dieting”! If you already have a healthy eating habit, then continue what you’re doing. Eating well will also help prevent heart disease and other age-related diseases.

Maintaining a healthy weight is also going to make things easier on your bones, joints, and heart. If you work out regularly, you’re already on the right track. Doing activities that strengthen muscle, improve balance, and increase flexibility are really beneficial in older age. I’ve had plenty of people in their 40’s and low 50’s take my classes. Obviously, just be more aware of your past injuries in case they flare up again, and work out smart. Staying active is good for your mental health too.

Speaking of mental health, learn to take care of yourself. In general, taking things easy is a good way to live, but it’s especially important when you get older. It takes your body longer to recover, just like it takes longer to heal from injuries. Make sure you rest when you need to and make sure you get enough sleep every day. Also, a part of self-care is going to your doctors regularly. So make that a goal, because I know I hate doing it.

A lot of people seem to like blaming their declining health on “getting old.” While some of that is obviously going to be true and everyone’s bodies definitely aren’t what they used to be, it’s also more of a reflection of a person’s attitude than anything. You can still work out when you’re older, you can still lose weight or gain muscle if that’s what you want, and you can still do some crazy shit like sign up for your first boxing match. It might take more effort and hard work, but believe me, you have what it takes!


So far I haven’t really hit on mobility or stretching. Now that colder weather is around the corner, it’s going to be even more important to take time to warm up properly before jumping into our workouts. Let’s be honest, stretching blows. I personally find it tedious. As I get older, I realize it’s important to warm up the engine, if you will, so I thought I’d take this chance to remind everyone to stretch before and (ideally) after workouts if you can. Stretching breaks down into 2 different categories: dynamic and static. Knowing when you should do these stretches is just as useful as actually doing them.

Dynamic stretching is done while you’re moving (hence “dynamic”) so that you’re using the muscles during the stretch. As a result, dynamic stretches are a good way to warm you up before your workout. Dynamic stretches will help with increasing the flexibility of joints and improve the range of motion of those joints. So depending on what you’ll be working out, you can choose your stretching exercises accordingly. For example, at the beginning of a boxing class, a few basic stretches will be something like  jumping jacks to get the blood pumping, arm circles for the arms and shoulders, or knee circles to get the leg muscles and joints moving. Taking 5 to 10 minutes to do this before working out could prevent possible injury later on.

Static stretching, on the other hand, is a stretch held in place for a longer period of time. It’s more so meant for improving flexibility. Static stretching is best done after you’ve been working out, when your muscles are still warm. It’s a great way to cool down, as it loosens up the muscles and alleviates any tightness you might be feeling. It can also help with soreness that you’ll feel the next day. Most people skip stretching after their workouts since they’re usually in a rush to be done and out of the gym, but stretching is definitely worth the time. If done consistently, you can increase flexibility. Being more flexible in your hips, for example, would improve the range of motion. For something like boxing (or most sports), your hips are a key component in generating power in your punches.

I’m all about going hard with your workouts, but when you do, don’t forget that recovery is just as important. If you have specific areas that you often feel tight in or if you want to improve flexibility for a certain muscle, there are plenty of stretches and progressions that you can look up online, or email Consider stretching to be a part of the recovery process and remember to do it consistently—your body will thank you for it!


Hopefully you know who Gardea is by now. But if you don’t, I’d like to introduce you to an integral part of the Trifecta team: Gardea! Along with teaching boot camp and boxing classes, Gardea also teaches self-defense classes at Trifecta. (He’s the only trainer you’ve seen roll up to class on a bike or in roller-skates.) Gardea has been training people and teaching classes for over 15 years, motivating other people to push past their limits. His work ethic and drive is apparent in everything he does, and his enthusiasm is infectious.

Gardea first started boxing when he was in the United States Naval Academy. From then on, he made it his mission to teach others how boxing fundamentals can constantly improve their lives. He has always been passionate about adding mobility, nutrition, and recovery as part of the process of fitness/health. Gardea’s favorite thing about training people is being able to help them realize their potential and maximize their basics.

For me, it’s not every day that I meet someone who I work well with AND genuinely click with on a personal level. Gardea understands Trifecta’s mission of encompassing the sport, body, and mind as part of a whole. Hopefully you’ve already had a chance to meet Gardea yourself, and if you haven’t, definitely go join a Trifecta class! He’ll be happy to have you!

“…I measure success in what it has done for the people around me. That is the real accolade.”

—Adam Grant


For the most part, I consider myself very knowledgeable about fitness and diet stuff. When it comes to mental health though, I wouldn’t consider myself a pro in any way. But I am aware of the benefits of mindfulness practices and I do see how one’s mental game can affect their performance, whether it’s in the gym or out. When I prepare fighters for their fights, for example, I always consider their mental strength because that’s about 80% of the fight. Mental fortitude isn’t something that comes naturally to everyone. Fortunately, just like your muscles, you can work on it and strengthen it.

The first and most obvious thing that you can do is meditate. Everyone encourages meditation but it’s not easy for all to do. I find it challenging to sit for more than 5 minutes in silence most times. They say it’s good for lowering stress, anxiety, high blood pressure, etc. I do find that it’s calming for me, considering I usually feel like I have a hundred things going on in my mind at any given moment in the day. It basically forces me to try and block those things out for a bit, and by doing that, I’m able to refocus my mind. If you’ve never done meditation, I’d recommend checking out meditation apps. You can do guided meditations or non-guided that can guide you through the process.

Aside from meditation, there are mindfulness practices that everyone can do—small stuff that requires very little time—that can create lasting benefits. For some people, that might be writing in a journal at the beginning or end of the day. Whether it’s goals that they have for the day (or the next), things that they’re grateful and appreciative for, or just positive reinforcement, these types of simple practices can refocus and clear your mind. Being bored is also beneficial for creativity and productivity, so if you ever find yourself bored out of your mind, embrace it!

You’d be surprised how easy it is to skip taking care of your mind. Everyone gets caught up in their busy lives and routines and we all forget to stop and live in the moment. It’s good to push yourself but always remember to take care of your mental well-being as well as your body. It also helps you to appreciate the things that you’ve worked hard for!  That’s why it’s always been a part of the Trifecta motto: sport, body, mind. So set a reminder for yourself to do some mindfulness practices this week. Or get started now!


It’s been an exciting week. My good friend and mentor Jason Harris wrote a book,  The Soulful Art of Persuasion, that came out this week! Jason has taught me so much ever since I met him. If I could credit anyone for pushing me to be my own person, it’d be him. Everything Jason talks about on the art of persuasion—being a genuine person, being empathetic, being a positive and generous force to others—those are all things that everyone should live by. Those are all things that I’ve tried to live by, not necessarily with the idea of being persuasive in mind, but rather, to always try to improve who I am. But let’s be honest; a large part of my life has to do with persuasion. As a trainer, I persuade people to train with me, to listen to my instructions, and to trust or believe in me (and themselves). Similarly, as an entrepreneur, people have to be convinced to believe in me and my business ideas.

Persuading people that what I have to offer was worth their time and money wasn’t always easy. It still isn’t at times, but I’ve learned some things in the past few years and I’d like to think that I’ve come a long way from where I started. For example, building good relationships with other people has been something I’ve come to value a lot in the past few years (and I’d say Jason is a big part of that). I’ve always known people in different industries and I’ve always thought about how those people could connect and help each other out or help me out. It’s something that I often think about because everyone I know is looking to do something cool or something new, and if I can connect those people, great things can happen. Also, from time and experience, I’ve found that I care “more about relationships than transactions” at this point.

If I could have read The Soulful Art of Persuasion 10 years ago, my life would probably have been easier. Jason breaks it down into 4 principles and 11 habits, and reading them makes it seem so easy to do! You could probably learn something from just picking up this book and reading any few pages (although I recommend reading all the pages because there’s a lot of genuinely helpful stuff). Everyone benefits from being their authentic selves. Everyone benefits from living as better people…and everyone benefits from being more soulful. I’ve had to learn a lot about myself and how to become a persuasive person through trial and tons of error. (Isn’t that always true about life?) But my experiences and struggles make me unique so I don’t have any regrets about that. As the book says, anyone can learn to be persuasive if you work at it. And I’d say that these are all things that are worth working on because no matter who you are or what you do, you are worth it.

I’ll have a special gift for all of my readers who pick up a book, so be sure to reach out to me! 💪🏽


I’ve already talked about my running routine and how it is usually the start of my day. But it’s probably my least favorite form of cardio. I prefer rowing over running, but you can’t row whenever or wherever you want unless you have your own rowing machine. The same goes for stationary and regular biking. And swimming is even less accessible for some people. For me, the best form of cardio is something most people do often when they’re children: jump rope.

Remember the days when jumping rope didn’t seem like a workout at all and it was just fun and playing around? Double Dutch right by the stoop and all that good stuff! As a kid you don’t think about the benefits or skills involved with skipping rope. There’s a reason why boxers are often seen skipping rope, though. Skipping rope involves coordination and helps improve footwork. More importantly, it improves rhythm! When you’re jumping rope, you should be on the balls of your feet, not flat-footed with your heels touching the ground. You want to be light on your feet, just like when you’re boxing.

Jumping rope also helps to build up endurance over time. Believe it or not, it burns calories more efficiently than running at times. It’s great cardio! And a really important aspect of jumping rope for those who get injuries from running—jumping rope a relatively low-impact exercise. So it’s something that won’t wear on your joints over time like running does.

Lastly, jumping rope doesn’t take much skill or money. You can always build up to doing tricks on the rope if you like the challenge, of course. But to start out, all you need to do is jump and swing the rope. Anyone can do it. Jump ropes can be bought for real cheap and you can use them anywhere. They’re lightweight so you can take them with you when you travel, too.

If you’re just getting into working out, this is a great way to test your body and mind. You can see where your cardio is at and it’ll take some patience and practice to get the hang of working your feet and arms in a continuous rhythm. Try adding it to your workout if you aren’t already doing it!


Most people who come to me want to lose weight, build muscle, or both. Depending on what your goals are and where you’re at now, your diet and exercises should vary. Putting on muscle is possible for everyone, but if you do it right, you’ll see results faster.

For those of you out there who are looking to build muscle, here are my top 3 tips:

  1. Caloric Surplus

Eating to maintain, eating to lose, and eating to bulk are all very different. When you’re looking to bulk, you don’t want to be at a caloric deficit or you’ll lose any muscle you would have gained, especially if you’re already lean and you’re looking to gain muscle. It goes without saying that all calories are not equal and you’ll have to figure out what you need to eat more of and less of. It’s best to calculate your target calories for each day in order to know how much you need for a surplus diet. (I mentioned MyFitnessPal in the previous blog—it’s great for this!) Timing of your meals is also important. For example, you’ll want to get some carbs and protein in your system as soon as you can after a workout.

  1. Compound Lifts

Compound lifts include deadlifts, squats, bench press, dips, pull-ups, and more. They work your body across multiple joints and engage muscle groups instead of isolating muscles and working those out one at a time. Compound exercises are generally more functional exercises because they simulate daily movements and activities. You also engage your core often during compound exercises since balance and coordination are part of the workout. I’d say compound lifts are the quickest way to build up size and strength.

  1. Muscle Confusion

We’ve all been guilty of getting complacent and comfortable in our workouts. But you shouldn’t! This isn’t just about using different muscles, it’s also about making sure you’re not doing the same things over and over again. People often train to a point and then hit a plateau after a while because their muscles adapt to the exercises. Remember to increase resistance, sets, and reps to avoid that plateau. Mixing up your lifts and workouts will also keep you engaged with the exercise (instead of going through the motions) and challenge you. Hopefully it’ll challenge you mentally as well!

As someone who has had to put on muscle many times, I’m pretty familiar with how to shift my diet and workouts to get quicker results. It usually takes me about 2 weeks to see changes. Putting on mass and maintaining it requires a lot of eating right, training right, and making sure you get enough sleep and recovery time. Think about recovery as part of your workout routine, too! It’s an important part of working on your Sport, Body, and Mind.

Since I’ve gotten back from vacation, life has been hectic. Almost as if I’m playing catch-up. Staying on track while being anxious is always a hassle for me, so I rely on a few apps to keep things simpler. These days you can pretty much track anything you want with your phone, plus listen to music (or even have a voice cheering you on) while you’re working out. Here are the top 3 apps that I use for health and fitness:

For running, which I do almost daily, I use the Nike Run Club app. Being able to easily access the data for all of your runs including maps of the routes that you’ve taken is really helpful. Most importantly for me, it helps to see the progress I’ve made over time. The app also tells you every mile you’ve run so you don’t have to check your phone for distance (surprisingly not a feature on all running apps). If you’re into guided runs, Nike offers those as well, along with challenges and other social aspects that you can get involved in. Seeing your friends’ runs can add the accountability that you need to push yourself to those goals!

For diet/nutrition, my favorite app is MyFitnessPal. They’ve got it down when it comes to presenting your diet in ways that help you stay on track, which is the biggest challenge for some people. If you’re tracking your macros like I do, MFP makes it so easy. They’ve got almost every food in their database or you can search/scan for it. If you have a smart scale that connects to the app, it can track your weight as well. There’s also a million other features to the app now, including recipes, tracking your steps, setting reminders and challenges, etc. But in my experience, keeping things SIMPLE makes it easier to keep things consistent.

There are a ton of apps available for meditation and mobility work. Whether or not you work out, mindfulness and mobility is something that everyone should be doing. I am currently working on the Trifecta app, which I use for meditation and mobility. We try to incorporate it in our workouts but to make it easily accessible for those who can’t attend classes, it’ll be in the app. Even 5-15 minutes a day dedicated to mindfulness benefits your mental health! I highly encourage it. I’ll let you know when the Trifecta app comes out!

The only thing that apps can’t do is pull you out of bed, remind you to eat healthy, or persistently prod you to sit down and meditate for a few minutes. But they do try to reward you for your accomplishments and push you to keep going, which is sometimes all you need! Remember: At the end of the day these are YOUR goals. So be consistent.

Sport. Body. Mind.

Earlier this week I talked about how compassion can play a role in working out. There’s definitely an appeal to working out with others. As you probably know, I have experience teaching both. As a personal trainer, it’s easy for me to tell someone about the benefits of private training over taking classes. It’s a question that I and even my clients get asked a lot, so I thought I’d talk about it here.

Taking classes is a great way to get into something new. If you’re just starting boxing, for example, taking a class gives you a taste of what to expect going forward. Working out with others is also great for motivation when it comes to conditioning—use others as a way to push yourself and feel comfort knowing that you’re all suffering together. Camaraderie really can make your workout fun. The downsides to taking classes are that you won’t be getting undivided attention from the instructor. In some cases, that’s fine. But in boxing, form and technique matter a lot when it comes to preventing injury and seeing improvement. You also run the risk of starting out with bad habits if they’re not caught and corrected. When I teach classes, I try to catch that as much as I can and give as much instruction as possible when I see that someone is new. But I can only do so much.

Private sessions, on the other hand, are all about having things explained to you when you need it. It’s your time to work on form and technique, work on whatever you’re having trouble with or wanting to improve. It’s a workout catered to you. If you don’t feel like you’re making progress on your own, a personal trainer can help you set goals and workout routines. Not to mention that having someone who’s knowledgeable about this stuff can make your life so much easier. All you have to worry about is showing up and following instructions. With boxing, having someone who knows what you need to work on and what your strengths are can make a huge difference. From what I’ve seen, people who only do classes usually cap off skill-wise after a while. Meanwhile, people who have trainers will continue to improve and learn because they have someone guiding them. 

The biggest deterrent that people have to personal training is cost. But it all depends on what your priorities are. Private training and classes will both push you in conditioning, but personal training can help you pick up on what you feel like you’re missing from classes. It all comes down to what your goals are and what it’s worth for you to reach them. Everyone’s needs are different. See what works for you!

Compassion, Tenacity, Consistency

In my experience, the three most important things that I learned on my fitness journey are Compassion, Tenacity, and Consistency.


I don’t think Compassion would jump to most peoples’ minds when they’re asked about what’s most important when it comes to fitness. Maybe it’s because I’m an athlete and a trainer that I find it very relevant to the work-out process. When you’re working out with other people (like taking a class or sparring with an opponent), there’s a collective sense of suffering that you experience. Compassion also helps to motivate people and push them through the tough workouts. On another level, having compassion for yourself is important for overall happiness. I’ve seen people be so hard on themselves when they don’t need to be, but I’ve also seen people make excuses for themselves when they shouldn’t. You need a happy median to make it work. It’s all about balance. Working out shouldn’t be a miserable process; not if your ultimate goal is to be healthier (and thus happier).


Tenacity is a great word. It’s synonymous with persistent, persevering, dogged, insistent, and patient, along with many others. To be tenacious is to be strong-willed, not easily taken down, committed, dedicated, determined, resolute, stubborn, unwavering, etc. If I could embody one word, I’d want it to be tenacious. In 2016 I was hit by a car a few days before having my Golden Gloves fight and was still determined to see it through. I lost to split decision, but fought ‘til the final bell. Without tenacity, I would have given up when things got tough. Without tenacity, I would have never gotten to where I am today. You know: bite off more than you can chew, then keeping chewing anyways. IF YOU WANT SOMETHING, OWN IT.


If you’ve been reading my blogs, you won’t be surprised to find consistency on the list. If you want results that last, learn how to be consistent. There’s no talent to working out. It’s about obsession and working at it every single day. Especially when you feel like shit, don’t want to, or have a good excuse to avoid it. Those are the days you must push. Be consistent with diet, exercise, and goals. You’ve heard it before and you’ll hear it again! (I gotta be consistent!)

Talking about these three things has made me realize something: it all comes down to Sport, Body, and Mind. Have the right mentality, be consistent, and push yourself. I’ve learned all of this either the hard way or the easy way. More often than not it was the hard way. I wasn’t always consistent, it took practice and lots of self-discipline. Hopefully, you’ll be able to learn a little something from my experiences, too.

This week I got people together to raise money for a charity event. Contributing to good causes and helping others who are less fortunate has always been a passion of mine, and by extension, a goal of Trifecta’s. I’m actually kind of proud of the fact that we were able to gather a team and donate to the charity—it’s not necessarily something that we could have accomplished a year ago. If you think about it, being a trainer is all about helping others make changes in their own lives.

Making a positive impact on someone’s life is by far one of my favorite things about being a trainer. I know it sounds cliché, but it’s the truth. I’ve seen so many people change over the time that I’ve known them. The most obvious thing I see is their change in confidence. Confidence makes such a difference. Whether you gain it from losing weight, learning a skill (like boxing), or realizing what you can actually achieve (way more than you think!), it’s something that will expand into all parts of your life.

I gotta be honest. I didn’t start teaching because I wanted to instill confidence in people or make a change in their lives, really. I just happened to give some advice to someone who was lifting weights at the gym that I was boxing at, Church Street Boxing Gym. He told me I was a natural at teaching and that I should consider becoming an instructor at the gym. He was the son of the owner and I needed a job, so I took him up on the offer.

Fast forward to today—I’m in the process of opening up my own location in Tribeca. Life’s funny like that sometimes. My helping someone turned me on a path that I would have never considered taking. And now it’s my biggest passion. It reminds me of a quote from Steve Jobs: “You can’t connect the dots going forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect your future.”

Last week I wrote about trying to learn and grow to become a better person. Like everyone else, I’ve had people who I looked up to and tried to live my life by throughout the years. A few years ago, I was lucky enough to have met someone who ended up making a significant impact on me and ended up changing me for the better.

Jason Harris came into my life by happenstance. I was teaching his boxing class at Church Street Boxing Gym. I saw people come and go from the gym every day, so of course I didn’t remember him. A few days after, I was told that I had a 1-on-1 scheduled with a “Jason Harris” and when we had our session, I officially met him. I recalled Jason instantly. I had given him hell in class for dropping his hands and made him run the stairs every time. He had been visibly annoyed about it, too. (That’s not my fault. Don’t drop your damn hands!)

I had been feeling a bit iffy prior to the session. I wasn’t sure if we’d work well together but 3 minutes into it, we were getting along great. We just clicked. He was pretty much everything I aspired to be (except for the lack of coordination, haha). Fast forward a few sessions later—I decided to pitch my business plan at him in the locker room. I told him that I had a brilliant idea for opening a new gym and threw some numbers at him. He said he’d love to own a gym and would be interested in investing $20k. When he asked why I wanted to open a gym, though, I told him that I wanted to take someone down who had left me jobless and homeless, and that that was my motivation. Jason said something that I’ll never forget. Somehow, it resonated with me more than anything else anyone had ever said.

“Yeah, I’d love to invest in someone with no moral compass.”

I also remember the look of disgust on his face as he walked out of the locker room. I hung back for a few minutes. I felt like shit. Here was someone whom I’d just met but had quickly started looking up to as a guiding figure in my life, and he was telling me that I had no chance at success with my kind of mindset. That moment and his words shifted my whole perspective. I left the locker room wanting to start being better, start doing better, and to find the right reasons.

Today, Jason is my business partner and he has invested much more than just money. He’s given me his time, words of wisdom, friendship, and more. I got a lot done being driven by ego, but I’ve honestly accomplished much more by being a better person. And that’s something I can be proud of. I slip up occasionally because I’m human like everyone else, but I am grateful for the people in my life who keep me in check and point my moral compass in the right direction every day.

“You need people who can tell you what you don’t want to hear.” –Robert De Niro

“There is no passion to be found playing small—in settling for a life that is less than the one you are capable of living.”
—Nelson Mandela

This is my first actual vacation in a long time. I thought I’d do it big for my 30th. I’ve worked hard to get to this point, to get to where I am today. I still have a lot of milestones to hit going forward, but sometimes it’s good to take a step back and reflect on what one has accomplished. If you think about it, you’re the only person responsible for building your life. So why not build a life that you are fully capable of living? That is the best life you can live? I’m continuing to work on that every day, but I’ve certainly learned a lot already.

Anyone can start building a healthy life through diet and fitness. But “healthy” means different things to different people. In my opinion, it’s important to make life changes that benefit you in the long run. Don’t go on a strict diet that you can’t stick to; change the way you eat. Don’t put off recovery because you’re in a rush to see results; let your body recover, then get back to the gym stronger than you were before. I didn’t start out with a morning routine already and I didn’t spontaneously decide to do it all one magical day. I built it up over time and it slowly became a fundamental part of my mornings, which then became a key part to my success.

Even when I’m on vacation I enjoy waking up early and keeping a morning routine. I make sure my clients stay accountable when they’re on vacation, too. Go a little wild for a couple of meals because hey, you’re on vacation! And then eat healthy for the other ones (for me, that’s dinner). You don’t get anywhere by doing something every once in a while. I’ll say it a million times—consistency is key. It also leaves less room for error.

How do you want to live your life? What can you do to get there? How do you set yourself up for success? I’m always thinking about what I can do to learn, to become better, to grow as a person. I refuse to settle for a life that is less than the one I am capable of living, and you should too!


This week I’m on vacation in Turks and Caicos. This place is what magazines and commercials are made of and I’m loving my time here. But even when I’m on vacation I don’t take a break from working out. One of my favorite things to do when I travel is to go for a run (well, it’s actually to have a few Tito’s and soda—hold the lime—but running has its perks too). You’re in a completely different place and the whole run becomes an exploration of your surroundings. It’s exciting and for me, it’s even more so inspiring, especially when it’s so picturesque.

In a way, running in New York City can be like that. There are countless routes you can take and several different parks you can run in. My favorite route to run starts on 23rd street and 1st Ave. I usually head north up 1st Ave. until I get to 59th street, and then head west to Central Park. After that, it’s a matter of how far I want to run on a given day and what paths I want to take. The loop that goes through the whole park is 6 miles, but of course there are smaller loops you can run too. The nice thing about Central Park, aside from the fact that you don’t really have to worry about traffic and you’re surrounded by trees and grass, is that there are plenty of hills to challenge you along the run.

Honestly, I can’t run the same route over and over. Not only do I get lethargic, but I’ve battled with ADHD since I was a kid, so the more variety there is, the easier it is for me to stay on track. I like to mix up my runs and take other routes to keep my mind engaged. Doing this helps me stick to my routine! On average, including the run to Central Park and back, I’ll fit in about 7–9 miles.

Running in the city can be difficult for some people. I get it. If you’re not near a park, there’s a lot of traffic and stopping at each block can be annoying. It can also be a little unsafe depending on the roads you’re taking and the amazing tourists blocking your path are always fun to navigate through. At the same time, seeing other people out on their runs can be the motivation that you need. Personally, if I see someone and I’m starting to slow down, I’ll use them as a marker to pass before I hit my next mile. It adds a little motivation for me; maybe it’ll work for you.

People often dread running. Try getting out and pushing yourself to take new routes. Go along the West side and check out the Jersey skyline (surprisingly nice), enjoy the trees in Central Park, or see the sunset on the Brooklyn Bridge. It’ll probably make you hate running a little less—not that much less—but enough to stay on track! Remember, routine and consistency is everything!


Let’s talk supplements. First off, the best thing you can do for your body is to eat healthy. But supplements will serve to fill the nutritional gaps that your meals don’t cover. These are the staple supplements that I take every day and recommend to my clients. If you’re not taking any supplements at the moment, these are the ones you should consider taking.
Side note: When it comes to supplements, it’s important to do as much research as you can about the ingredients and sources. Supplements are not regulated and can contain a bunch of crap that could put your health at risk or just be a waste of money.
Multivitamins contain a number of vitamins and minerals that your body needs as an adult. The brand that I use is whole-food–based. I take this at night because that’s when your body is most efficient at absorbing the vitamins.
CLA (Conjugated Linoleic Acid)
A fatty acid found in meat and dairy, it is the most common omega-6 fatty acid. CLA helps to promote weight loss and lean muscle mass. Ladies: CLA attacks the white fatty cells in your midsection, glutes, and thighs! Aside from these positive benefits, studies have shown that it can help to lower the risk of various diseases, including type 2 diabetes and heart disease. I take CLA twice a day, with breakfast and lunch.
As you saw in my morning routine, I take MCT oil with my coffee in the morning and sometimes in a shake later in the day. It still tastes just as terrible in the afternoon as it does in the morning, if not a bit worse since I’m actually fully functional at 3PM.
Fish Oil
Omega-3 fatty acids are great for practically everything. It’s pretty much gold for your body. Fish oil is an anti-inflammatory for your heart, kidney, skin, and joints. It also supports heart health and it’s good for your eyes, among MANY other health benefits. I take fish oil two or three times a day. It’s also great for dogs for the above reasons. Especially older ones.
BCAA (Branched-Chain Amino Acids)
Personally, I take BCAAs two hours before a workout for endurance. BCAAs help with muscle growth, recovery, and promotes lean muscle mass. You can’t really lose with that combo. As with any protein, BCAAs from real food is more beneficial. For example, beef and chicken breast are good sources for BCAAs. And for my vegans out there, Pea Protein has the best amino acid profile; it absorbs the most out of any other amino acid. To maximize the effectiveness of BCAAs, you’ll need other amino acids that can be found in whey proteins. Which brings us to Whey Protein…
Whey Protein (when in a rush)
I can’t lie. I’m not the biggest fan. Occasionally I’ll throw a scoop in some water if I’m in a rush. Whey has all of the essential building blocks needed to promote lean muscle mass. Again, this is ideally consumed through actual food. Your body works hard when it has to break food down in its most natural form. Meaning you’ll get more out of a steak than you would drinking a beef protein shake, feel me? The amount of protein someone needs is based on body/fitness goals. I shoot for 1.2 grams per pound, as I’m very active. I’m not about to sell you on a brand, but here’s a tip anyway.
TIP: When purchasing protein, pay attention to how many grams of powder is in each scoop, then subtract the actual grams of protein provided in each serving. Make sure that number stays under 10. Case in point, if a brand is offering you 22 grams of protein per serving but each serving is 40 grams of powder…you’re consuming/paying for 18 grams of filler, a.k.a. shit.
Supplements are only a part of a healthy routine. Without a good diet and good work ethic, you won’t see anything in the way of results. It’s not a magic pill. But if you’re already working out hard and eating well, supplements can help get you to where you want to be. As a trainer, I often get asked questions about supplements and diet. If you have any questions, feel free to shoot an email to Otherwise, see you here next week!
Oh, and I’ll leave you with one final tip: Stay away from fat burners. They’re complete shit.


A good morning routine can be a solid foundation to a great day. Over the years, I’ve changed up my routine to what best fits my needs. Right now, this is what I do to start my day. I like to implement activities that get my mind and body in the right gear. For me, waking up this early means that I’m ahead of the curve and beating out my competition—if there was any, haha  

3:45AM: Wake up. Ideally after a good amount of quality sleep (doctors recommend 7-9 hours). Good sleep is priceless and unfortunately a little hard to get these days. But always try. If getting to bed early or falling asleep is a challenge for you, a good routine or supplements could help. (Check out my next blog for my staple supplements.) 

4–4:15AM: A cup of black coffee and a shot of Braggs Organic Apple Cider Vinegar. I like to have a cup of coffee before a workout instead of doing a pre-workout supplement. Pre-workout supplements aren’t well-regulated. They’re full of miscellaneous trash and have way too much caffeine—I don’t want to feel cracked out before I go work out. And the apple cider vinegar can help with anything from weight loss to better skin.  

5 BEFORE 5AM: Every morning I like to run 5 miles before 5AM. I ran just under a 7-minute mile today at 32 minutes 42 seconds. It’s a practice that keeps me motivated. At that time in the morning, much of the city is still asleep. Maybe it’s the Leo in me but there’s just something about knowing that you’re out getting work done while others aren’t that instills more confidence. How can I lose if I’m going above and beyond what’s already considered above and beyond!? 

After the run, I’ll try to take 5 minutes to cool down and meditate. Taking the time to slow down and focus on centering my mind is a great way to wrap things up before I move on to training clients and taking on the world.  

~5:15: Another cup of black coffee with MCT oil and grapefruit. MCT (medium-change triglycerides) oil boasts a good amount of health benefits such as improving exercise performance, and comes in handy if you’re working on cutting down. It goes well with the coffee, too (not really, but it’s an eat-to-live not live-to-eat type of thing). And of course, grapefruit because it’s rich in antioxidants and fiber. 

5:30–9AM: Start my day training clients. 

9:30AM: Finally have my breakfast—4 eggs, 1/2 cup of oats.  

“You don’t have to be great to start, but you have to start to be great.”  

—Zig Ziglar 

Moral of the story is you don’t have to have talent or skill to have a morning routine. You just need discipline with a side of tenacity because really, who the hell wants to wake up early and be so organized? A healthy morning routine ideally includes sport, body, and mind. Some exercise, mindfulness practice, or even something as simple as reading/writing in a journal. If you put in work for your body, don’t neglect the mind. After all, this is Trifecta. Sport. Body. Mind. 


Since this is my first blog post, I thought I’d introduce myself a little. My name is Paul Bamba and I am the founder of Trifecta. I have been in the fitness industry for more than 15 years as an athlete, fitness instructor, coach, personal trainer, and entrepreneur. As an athlete and a trainer, I’ve always respected hard work and consistency. But with that can come a lot of physical stress to your body. It’s not only important to me for clients to see results, but also expect to maintain their results in the long term. Balance is key. Which is how I came up with Trifecta—a gym that is unique in its approach to a healthy body and mind.

I think that this blog will be a great way for me to share some tips, thoughts, and stories about myself and the people behind Trifecta. We are all dedicated to bettering our lives; whether it is through setting fitness goals, learning about nutrition, or simply finding motivation. My hope is that you’ll discover some of that here and see why the key to working out and reaching your highest potential must embody all parts of the Trifecta: sport, body, and mind.

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”

—Maya Angelou