Bodies By Akeem

02/10/2026

How I Do Snacking:

This salad is a strong example of how simple, whole foods can deliver a high level of nutrition with relatively low calories. Built on a base of leafy greens and whole vegetables, and anchored by eggs for protein and healthy fats, it provides a wide spectrum of vitamins, minerals, and bioactive compounds that support overall health.

The leafy greens—spinach, arugula, and microgreens—are exceptionally nutrient dense. They supply vitamins A, C, K, and folate, along with magnesium and potassium, which are essential for cardiovascular health, muscle function, and cellular metabolism. Microgreens, in particular, contain concentrated levels of antioxidants and phytochemicals that help reduce inflammation and oxidative stress. Carrots contribute beta-carotene, a precursor to vitamin A, supporting immune function, vision, and skin health.

Eggs elevate this salad from a side dish to a complete meal. They provide high-quality protein containing all essential amino acids, which supports muscle maintenance, satiety, and metabolic health. Eggs also deliver choline for brain function, vitamin D for bone health, and healthy fats that enhance absorption of fat-soluble vitamins from the vegetables.

Despite being low in carbohydrates, this salad is rich in fiber and micronutrients, making it both filling and metabolically supportive. Fiber slows digestion, stabilizes blood sugar, and supports gut health—key factors for long-term weight management.

However, salad dressing is where calories can quietly accumulate. While fats in dressing can improve nutrient absorption and flavor, they are energy dense. Four tablespoons of dressing can add 200 calories or more without significantly increasing satiety.

For individuals focused on weight loss, reducing the salad dressing down to 100 calories (2 tablespoons), would dramatically lower total calories while preserving the nutritional integrity of the meal.

In summary, this salad is highly nutrient dense, balanced, and health-promoting. With mindful use of dressing, it can be an excellent tool for improving health, supporting fat loss, and sustaining long-term dietary consistency.

02/09/2026

This is a high-protein, nutrient-dense, anabolic breakfast.

• Eggs + sardines = leucine, methionine, DHA, choline

• Carbs are present but controlled—enough for glycogen signaling, not a spike bomb

• Fats are high, but largely functional (satiety + hormone support)

Plate Breakdown
5 Large Eggs
• Calories: 350
• Protein: 30 g
• Carbohydrates: 2 g
• Fats: 25 g

Sardines (≈1 standard can, mixed into eggs)
• Calories: 190
• Protein: 22 g
• Carbohydrates: 0 g
• Fats: 11 g

2 Pork Breakfast Sausage Patties
• Calories: 180
• Protein: 12 g
• Carbohydrates: 2 g
• Fats: 16 g

1 Slice Sourdough French Toast (No syrup)
• Calories: 200
• Protein: 7 g
• Carbohydrates: 28 g
• Fats: 6 g

Oatmeal – 1.5 cups (≈ ¾ cup dry oats)
• Calories: 225
• Protein: 8 g
• Carbohydrates: 40 g
• Fats: 4.5 g

Egg Whites – 1 cup liquid
• Calories: 130
• Protein: 26 g
• Carbohydrates: 2 g
• Fats: 0 g

Milk – ½ cup (2% milk)
• Calories: 60
• Protein: 4 g
• Carbohydrates: 6 g
• Fats: 2.5 g

02/04/2026

Proper breathing technique during the barbell squat matters because it directly impacts strength, safety, and performance. A controlled inhale before descending fills the diaphragm and creates intra-abdominal pressure, which stabilizes the spine and protects the lower back.

Holding that breath briefly at the bottom reinforces core stiffness, allowing the hips and legs to generate force from a solid base. Exhaling too early collapses that stability and increases stress on the spine, knees, and hips. Conversely, exhaling with control as you rise helps maintain posture while completing the lift efficiently. Proper breathing isn’t just about oxygen—it’s about bracing. When breathing is synchronized with movement, power transfer improves, bar speed increases, and injury risk decreases. Over time, mastering this skill allows lifters to move heavier loads with greater confidence and consistency.

In short, correct breathing turns the squat from a risky movement into a resilient, repeatable strength builder.

02/03/2026

The first step toward your future is rarely dramatic or comfortable. It’s often quiet, intentional, and unseen by others. It begins the moment you decide that your past no longer gets to dictate your direction, your habits, or your identity. Growth doesn’t require perfection—it requires separation. Separation from old patterns, old excuses, old environments, and old versions of yourself that no longer serve who you are becoming.

Every meaningful transformation starts with a choice to move forward, even when clarity feels incomplete and fear is still present. Progress is built one step at a time, and momentum follows action—not the other way around. You don’t need to have everything figured out to begin; you simply need the courage to take that first step away from what’s holding you back. Your future isn’t found by revisiting the past—it’s created by walking away from it, deliberately and consistently.

01/28/2026

Your health is your most valuable asset, and protecting it requires intentional, informed choices. While modern medicine plays an important role in acute care and emergency treatment, it is a mistake to assume that the pharmaceutical industry exists primarily to cure chronic illness.

Pharmaceutical companies, by design, operate as businesses. Their core model focuses on developing medications that manage and treat conditions over time rather than eliminating them entirely. Long-term treatments generate sustainable markets, whereas permanent cures do not align as easily with a profit-driven system. This reality does not make medications inherently bad or unnecessary, but it does mean that prevention and lifestyle interventions often receive far less emphasis.

One of the most powerful tools you have for protecting your health is how you nourish your body. Learning to intentionally curate your food—prioritizing whole, nutrient-dense options and minimizing ultra-processed foods—can significantly reduce the risk of many chronic diseases. In doing so, you decrease your dependence on medical interventions and improve your chances of staying out of hospitals, clinics, and long-term pharmaceutical care.

In short, medicine can be life-saving, but food and lifestyle are often what keep you healthy in the first place. Prevention is not only empowering—it is foundational to long-term well-being.

01/24/2026

You can’t wish for tbe body or health you want. And all the weight loss drugs in the world will never build an ounce of muscle.
Know the difference between wishful thinking and winning.

Everybody wants the body, the confidence, the discipline, the peace, the money, the respect… but results don’t come from what you want. They come from what you do.

Motivation is inconsistent. Feelings change. But action is always 100% honest. Action is the receipt of the work uou put in. Every rep you push, every mile you ride, every healthy meal you choose, every early morning you show up when you don’t feel like it—those are deposits into the life you say you want.

Dreams without action will eventually becomea nightmare. But action turns goals into reality, one decision at a time. Small steps daily beat big intentions yearly. and are the real flex.

So if you want it—don’t talk about it. Don’t post about it. Don’t hope for it. Work for it. Earn it. Repeat it.

And if you need help, connect with me Bodies By Akeem

01/20/2026

Motivation can get you started, but it won’t always be there when life gets busy, stressful, or uncomfortable. That’s where discipline steps in. Discipline is the decision to keep showing up—on the hard days, the tired days, and the days you don’t feel like it. That’s how real transformation happens.

01/20/2026

Are You Willing to Be Uncomfortable for a Year… So You Can Be Comfortable for the Rest of Your Life?

When a prospective client walks into my personal training studio for a consultation, they often expect the usual questions: “How much do you weigh?” “What’s your goal weight?” “How many days a week can you train?” and “What are you eating right now?”

And to be clear—those questions matter. But before we discuss workouts, macros, body fat, or the number on the scale, I like to start with something more meaningful.

Are you willing to be uncomfortable for a year so you can be comfortable for the rest of your life—and preserve your independence? Because this isn’t only about fitness. It’s about quality of life.

We live in a world designed for convenience. Food can be delivered instantly, movement is often optional, and many daily tasks require little physical effort. Over time, that convenience can quietly reduce strength, stamina, and mobility—not overnight, but gradually. And eventually, what people often describe as “just getting older” can start to look like persistent aches and pains, lower energy, poorer sleep, weight gain, reduced mobility, higher blood pressure, and increasing reliance on medications. Many people don’t notice these changes until it's too late.

Many clients initially say they want weight loss, but when you listen closely, the deeper goal is often more important. They want to move without pain, feel stronger, improve energy, regain confidence, fit their clothes better, and feel capable again. More than anything, they want their body to feel like it truly belongs to them.

True health isn’t just about a “summer body.” It’s about maintaining the ability to live freely—getting up off the floor, carrying groceries comfortably, walking without fear of falling, climbing stairs without stopping, traveling confidently, and moving through life without constant limitations. That’s independence, and it’s invaluable.

To be clear, I’m not talking about injury or extreme workouts. I’m talking about productive discomfort—the kind that signals growth and adaptation. The kind that improves strength, joint health, posture, balance, bone density, cardiovascular fitness, and real confidence. Confidence doesn’t come from motivation alone. It comes from showing yourself—consistently—that you can do difficult things and follow through.

And the body responds the same way: it adapts to what you repeatedly practice. Wishful thinking isn’t a strategy for better health, and while many tools can support health goals, nothing replaces the long-term benefits of building strength.

So I’ll ask you the same question: Are you willing to be uncomfortable for a year… so you can be comfortable for the rest of your life? If not, the cost of neglect will be waiting for you. If you want to change your life, connect with me today Bodies By Akeem

01/06/2026

When it comes to food, I keep things simple. I’m not focused on what’s “fancy”- I’m focused on what fuels my body. Every bite is about maximizing nutrients, vitamins, and minerals. When you begin to see food as medicine, you begin to take real control of your health.

6 whole brown eggs
1½ cups egg whites
1½ cups cooked oatmeal
1 med fried plantain (olive oil)

Macros
Calories: ~ 1,230 kcal
Protein: ~ 54 g
Carbs: ~126 g
Fat: ~53.5 g

11/10/2025

This past weekend, members of the All Ass No Gas Cycling Club and I had the privilege of participating in the Ride to End ALZ in support of the Alzheimer’s Association. I’ve been cycling for 33 years — and I can honestly say this 66-mile route was one of the toughest I’ve ever faced. With over 4,200 feet of elevation, there were moments when I questioned my decision. But then I remembered: individuals living with Alzheimer’s don’t get the option to tap out. They don’t get to choose an easier road.

Very early into the ride, it became clear that this wasn’t going to be a fast day on the bike. But cycling has never truly been about speed, medals, or recognition. It’s about resilience, discipline, and discovering what you’re made of. The hills of Dripping Springs and Wimberley reminded us of that with every climb and every pedal stroke. Grit was required. Heart was required. And we showed up with both.

Most of you know that we’ve spent years riding to support the National Multiple Sclerosis Society. This year, we expanded our impact. We rode for families fighting Alzheimer’s, and together, All Ass No Gas Cycling Club raised $4,345 to help advance research and care.

A heartfelt thank you to Austin Infiniti, Mercedes-Benz of Austin, Subaru of Georgetown, First Texas Honda, and Austin Subaru for their incredible support of our cycling club. Their continued support fuels our mission, our miles, and our purpose to keep riding and supporting the Multiple Sclerosis Society, and now the Alzheimer’s Association.

I would also like to give a special shoutout to my wife, Melanie. She was a rockstar out there. She battled her way through Texas Hill Country.

10/27/2025

10/03/2025

Kindness is free—spend it like you’ll never run out.