30 Days of Yoga – With Adriene

Hi Luvs,

Happy Healthy New Year to you!!!

Here is the 30 days of yoga that I will be doing for the next 30 days! 🙂

I hope you join along with me in my attempt to become stronger and more flexible this year!

Lets enjoy all the health benefits that yoga has to  offer us!

Mind, body and spirit!

Click on the link below to get started!




30 Days of Yoga – YouTube.

Motivation Monday – Fitspiration – Ernestine Shepherd

Hi luvs,

I am so inspired by this woman.  Check out this amazing  story as well as the heartfelt video below… Motivation at it’s best!

Ernestine “Ernie” Shepherd, at age 78, is a personal trainer, a professional model, a competitive bodybuilder and happier and more fulfilled than she’s ever been in her life. In March of 2010, on stage in Rome, Italy she was formally given the title of World’s Oldest Performing Female BodyBuilder (by Guinness World Records). How did Ernestine transform herself from an average middle-aged woman to bodybuilding diva?

In her youth Ernestine is said to have been a ”prissy” girl with little interest in athletics or exercise of any kind. As a 56-year-old she was a sedentary, well-padded school secretary and “slug” who had never worked out a day in her life. The obvious question is: What happened to transform Ernestine into a role model for the rest of us, and senior women in particular?

What happened was that the 56-year-old version of Ernestine went bathing suit shopping with her sister, Velvet. While trying on the suits, they found themselves laughing at each other. Then and there they knew it was time to get in better shape. Ernestine and her sister joined a gym and started working out together. A short time later, Velvet died suddenly from a brain aneurysm. Devastated, Ernestine stopped going to the gym. After some months of mourning the loss of her sister and on the advice of a friend that her sister would have wanted her to continue what they had started, Ernestine returned to the gym with a reignited determination to get fit.

Starting slowly and building her body step by little step, Ernestine over time completely transformed not only her body, but her life, too. She has never been happier. She trains mostly senior women five days a week and “live(s) to inspire senior women to reach their physical potential.”

Personally, she likes to compete in 5K and 10K races and run marathons. She’s up at 4 A.M. to get in her 10-mile runs and puts in upwards to 80 miles a week when training for an upcoming marathon. Ernestine also strength trains four or more days a week. In 2007 (at age 71) she asked Yohnnie Shambourger (former Mr. Universe) to train her to compete as a bodybuilder.  Seven months later she entered her first bodybuilding competition. In this first contest she took first place in her class at the Natural East Coast Tournament of Champions bodybuilding competition – out posing women decades younger.

Despite all the exercise, Ernestine says that she has no aches or pains whatsoever and has never been injured — not at all — in the 17 years of her new improved life. This 5-foot 5-inch, 130-pound dynamo sports 9 to 10% body fat; these single-digit percentages are usually reserved for elite-professional male athletes in their prime! She takes no medications. She loves her new life’s work, enjoys more energy than those decades younger and has never been more successful. What’s her secret? Let’s look at some of what allows Ernestine to defy “normal” aging:

  • Began slowly under the guidance of an expert personal trainer and gradually conditioned her body
  • Ernestine, realizing early on the importance of good nutrition (including sufficient protein and supplements) sought out the services of a nutritionist
  • Has the full support of her husband of 52 years, Collin, who prepares meals and makes sure the fridge is always stocked with her seven convenient small balanced daily meals
  • Makes sure she gets the rest her body needs
  • Tries to have a positive attitude about everything, views her workouts as fun and sees her work as being on a “long happy journey”
  • Knows where she wants to go and what she wants to accomplish and do
  • Believes in encouragement, inspiration and family support and lives by her mantra ” Determined — Dedicated — Disciplined To Be Fit”

Ernestine Shepherd is having the time of her life at an age when many folks only see themselves as declining and getting old. She’s in the best shape of her life by far, more successful than she’s ever been and a supreme role model to senior women everywhere — and to the rest of us, too. She has a lot to teach us about thriving at any age — if we are but ready and open to learn.


Check out  Motivation Monday’s Fitspiration Beauty!  Ms. Danniee!

A Queen who’s outer light matches the inner. A fit mom, trainer and creative spirit!

Her t-shirt line is dope with an inspirational message, who doesn’t love that?   http://queenslift.bigcartel.com

Also check out her workout videos with her daughter, soooo cute!




21 Day TotalFit Challenge Rules and Guidelines

Hi Luvs,

Are you all signed up and ready to join me in this fitness Challenge?. If you are still deciding, check out the full rules and guidelines below!



Mr. Shut Up And Train
Our returning participants have to signup in order to receive the emails. The Challenge starts this Sunday!

How the Challenge Works

You will get an email by 6am EST each morning that details that day’s exercise and/or nutrition challenge. If  you do not receive the daily email, all workouts will be listed on my Facebook Page.

This is a social media challenge, there’s no excuse for not getting the info/workout. And by now your accountability partner should be signed up. Support each other, and remember ‘Results Start When You Do!!’

The Equipment

These items aren’t required to do the Challenge. However, they can improve your results and make your challenge easier. The 4 items are:

  • Exercise Mat
  • Medicine Ball
  • Dumb Bells
  • Jump Rope
*If you don’t have this equipment don’t worry. You have time and won’t need any of this until week #2.

Rules of the Challenge

If you want the results, you must follow the rules. This isn’t a fad diet or a quick weight loss scheme, the key word here is “challenge“. For the next 21 days here are the rules:

1. No Alcohol
2. No Fried Foods
3. No Fast Food
4. Drink 1/2 your Body Weight in Ounces of Water
5. Keep a Daily Food Journal of Everything You Eat
6. Commit to Eating Clean and Plan Your Meals
7. Share the Challenge and Photos of Your Progress to Instagram, Facebook, Twitter and G+

100% Commitment

If you want results, you must commit 100% to these 3 things:

  1. Attempt to complete each day’s work out
  2. Finish the entire 21 DAYS
  3. Hold yourself accountable to the rules.

By making a commitment you will get Results! #BeCommitted

Your “Cheat Days”

We know for some people, this may be a lot to ask. So while we won’t give you a pass, we will give you a little leeway…

*You get 3 cheat days the entire Challenge. I wasn’t a math major, but that means it’s probably best for you cheat once every 7 days. (Don’t be the one that takes all 3 cheat days in the 1st week)

Purchase Your Shirt

It’s through your social media sharing and support that we are able to keep this challenge 100% free. Please pick up your t-shirt from the store to help us continue getting the world healthy. Thanks in advance!

How to Eat Clean

I can’t tell you exactly what to eat because they are too many variables for 100,000 people. But I WILL point you to the awesome list for Clean Eating by Gracious Pantry, www.thegraciouspantry.com/clean-eating/.

Throughout the challenge I will provide nutrition tips and healthy meal ideas that will help you eat clean.–

Alright, so that’s everything.. We’re only a few days away to kickstarting your new-healthier lifestyle. It’s almost time to #ShutUpAndTrain !!!

My Best,


All material provided is provided for informational or educational purposes only. The Total Fit team nor anyone associated with Mr Shut Up & Train will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.

Mr. Shut Up and Train
Instagram | Twitter | Facebook


‘Mr. Shut Up and Train’ the 21 Day Fitness Challenge!

Hey Luvs,

I will be participating in this free 21 day fitness challenge!

Check out the video  for more info and sign up today!  Starts this Sunday!

I will be showing my progress, as well as my usual healthy recipes and inspiration!

Now who wants to get in shape?  Lets motivate each other!

Stay Healthy! Stay Happy!


Sign up today at www.totalfitgroup.com/challenge/

Known for his practical instruction and gift for motivation, Ray “Mr. Shut Up and Train” Grayson has worked with the likes of comedian and entrepreneur Steve Harvey, singer Ciara, NBA star Damien Wilkins and more. Now it’s your turn! Ray ” Mr. Shut Up and Train” Grayson is gearing up for his next complimentary 21-Day Total Fit Challenge. 


Hiking Your Way to Health

I often talk about yoga, but there’s another type of activity I sincerely love: hiking!

Hiking makes me feel amazing. There’s nothing quite like enjoying every step along a path in nature, then making it up to a spot on the mountain with beautiful, scenic views and just stopping for a moment to take it all in and wonder at the magnificence of this planet. I often hike in Runyon Canyon, which is close to where I live and our organic smoothie and juice shop, Glow Bio, and during my hike I get views of the California mountains that are stunning.

Yet the views aren’t the only reason why I love hiking so much. It’s actually one of the healthiest forms of exercise for you, delivering more benefits than many other methods of cardio by a wide margin. In fact, hiking typically offers much more than your average cardio session.

Hiking Helps Manage Fatty

Compounds and Sugars in the Blood

Hiking uphill and hiking downhill each have their own distinct set of benefits, which makes it unique in comparison to other types of exercise. It’s also good to know for the simple fact that if you have any trouble with uphill hiking, you may be able to do the downhill portion and still greatly benefit. Of course, you’ll have to go with a friend and park a separate car at the bottom to get back up again, but these are details that can be figured out- aren’t they- with a little bit of planning. It’s also a great way to get in some quality time with a friend or loved one.

The point is, wherever you live, and whatever your age or health level, you can find a way to use this information about hiking to help improve your health, feel uplifted, and look your best.

Now, for the health benefits. A 2004 Austrian studyi conducted in the Alps and discussed in depth in Pacific Standardii magazine found that:

Going uphill and downhill can lower bad cholesterol.

Going uphill may also lower triglycerides.

Going downhill may reduce blood sugar and boost glucose tolerance.

The 45 subjects involved in the study hiked for three to five hours per week. They hiked uphill only for two months, then downhill only for two months, each time with the help of a cable car to go the opposite direction. Before and after each hike, the participants’ blood was tested to see how much sugar and fat were present after consuming some of each. The results above show a definite difference between the two methods- and both are beneficial.

Hiking May Make Your Mood Brighter

Beyond the ups and downs of mountains and hills, there’s another component of hiking—nature–that can boost your health. Being in nature is so incredibly healing on so many levels. I try to get into nature as much as I can. In a study on depressioniii, walks in nature were shown to boost mood (and memory, too, by the way!). In this particular study, 20 people were asked to think about something bad that had happened to them but hadn’t been resolved yet. Then they were sent out on a 50-minute walk, either in nature or an urban environment. When they came back, the researchers assessed their moods. A week later, they did the same thing again, but in the opposite environment. As you might guess, the nature hikers came back with much better mood and memory results. Truly, nature is wonderful for the soul!

Improved Cardiovascular Health?

The Center for Disease Control (CDC) reported that each year in the United States, 600,000 people die from heart diseaseiv. That doesn’t even count the number of people who have heart attacks and survive! Hiking can help by lowering your risk of heart disease. By exercising at a moderate intensity for 2.5 hours per week, you can make a measurable difference in your cardiovascular healthv. Your cholesterol and blood pressure may also drop with this type of routine.

Even if you can’t hike for that full 2.5 hours a week (it may be hard to get a hike in during the week), fitting at least an occasional hike in can do a lot for your mind and your body. For the rest of that time, do something else that elevates your heart rate and makes you sweat, which is great for detoxing, as well! Go for a walk in your neighborhood, practice some Vinyasa yoga, or ride your bike—whatever you enjoy.

via Hiking Your Way to Health.