Southern Fried Fitness

Southern Fried Fitness Individualized Wellness- One Person at a Time

12/14/2025

For 4 years I have made sure to run on the coldest days and the hottest days of the year. It’s hard. But it’s also rejuvenating. Set yourself up for victories. Set yourself up to be confident in the face of adversity. Do hard things.

9 hours at the plant4 hours mowing and trimming bushes 22-23 hours fastedStill put in some work on the road tonight in t...
06/20/2025

9 hours at the plant
4 hours mowing and trimming bushes
22-23 hours fasted

Still put in some work on the road tonight in the heat and humidity 😤

Everyone is tired. Everyone is busy. The choice is yours…

90 hour work week raw do**in the gym.No food. No caffeine.No pre-workout. No Nitrous Oxide.Just my demons and some H2O.T...
06/14/2025

90 hour work week raw do**in the gym.
No food.
No caffeine.
No pre-workout.
No Nitrous Oxide.

Just my demons and some H2O.

This stuff is hard yall. That’s why so few people are in good shape. It’s not easy. Esp when u have a busy schedule. But it can be done.

Every decision you make during the day moves you closer or further away from your goals.

Your body is a direct reflection of your choices. It’s a sure sign of whether you respect yourself or not.

It is better to be consistently good than occasionally great. Just consistently make as many good decisions as you can every day. Stay patient. Don’t get in a hurry. Delayed gratification is your best friend.


Everybody wants to win. Until it’s time to put the work in. Then all the sudden everyone is too busy, too tired, too sic...
06/09/2025

Everybody wants to win. Until it’s time to put the work in. Then all the sudden everyone is too busy, too tired, too sick, etc….

There’s no magic potion for this stuff. Every single decision you make takes you a step closer to your goals or a step further away. It’s that simple.

The World doesn’t care how busy or tired you are. If you want to change your lifestyle, then you have to act like it.

05/16/2025

Calories are how much you weigh

Macros (macro-nutrients) are how you look

Micronutrients are how you feel

1200 days sober.1200 battles won. 1200 times I stood up for my family. 1200 times I recommitted to my wife. 1200 times I...
03/20/2025

1200 days sober.
1200 battles won.
1200 times I stood up for my family.
1200 times I recommitted to my wife.
1200 times I said no.
1200 times I thanked God.
1200 times I was obedient.
1200 times I picked delayed gratification.
1200 times I picked healthy.
1200 times I was selfless instead of selfish.

I am living proof Y’all, that it CAN be done. Turn it over to God, dig in, find your why, and fight like hell! It’s worth it. YOU are worth it.

If you ever want to talk about alcoholism reach out. I will he honest with you and i will support you❤️

Day 16 of the cut. This is the very first day I’ve noticed the first ounce of change. It’s easy to see why people quit s...
03/17/2025

Day 16 of the cut. This is the very first day I’ve noticed the first ounce of change. It’s easy to see why people quit so often before they make any progress.

This stuff takes time Y’all! Quit giving up so soon.

Dig in and trust the process.

Embrace delayed gratification.





Sometimes you just have to throw a quick supper together. One of the reasons it’s so important to have good foods that ...
03/07/2025

Sometimes you just have to throw a quick supper together. One of the reasons it’s so important to have good foods that fit into your nutrition plan on hand. Tonight was one of those rush around nights but having stuff on hand helped me hit my macro and calorie goals for the day.

6 ounces Oven roasted deli turkey with tomato, lettuce, onion, pickles, spicy brown mustard, and siracha. 30 calorie wheat bread, 1-1/2 cups of feozen pineapple chunks

Total meal macros/calories including the Gatorade Electrolyte:

Calories: 352
Carbs:44
Fats:3.5
Protein:38.5

You dont have to starve your self when youre in a calorie defecit. There are plenty of ways to eat high volume low calor...
03/03/2025

You dont have to starve your self when youre in a calorie defecit. There are plenty of ways to eat high volume low calorie.

Huge plate of food. Low cal./high protein.

Lettuce, spinach, broccoli, 6 ounces shreaded chicken breast,, 4 egg whites, 1 cup of cooked white rice.

Calories:542
Carbs:48
Fats:7
Protein:69

Too much for 1 meal honestly but I had to get my calories and protein in for the day.

The bulk did its job. Now let’s lean this machine out.A friend of mine told me he has been getting great pumps on 15-20 ...
02/13/2025

The bulk did its job. Now let’s lean this machine out.
A friend of mine told me he has been getting great pumps on 15-20 reps and it was time for me to switch some things up anyways, sooooo I have been doing 15-20 reps, and man the pumps have been good. Do something hard today

02/03/2025

What you’re not changing, you’re choosing…

Fail to plan = Plan to FailTodays meal prep:Buffalo chicken burritos 4 oz smoked beef Pattie’sSausage and egg white McMu...
01/27/2025

Fail to plan = Plan to Fail

Todays meal prep:
Buffalo chicken burritos
4 oz smoked beef Pattie’s
Sausage and egg white McMuffins
Veggies and cottage cheese ranch dip

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Louisville, KY

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