Saturday, 8 November 2014

Before and After Paige hathaway transformation: Too Big or Amazing?

This is fitness model Paige Hathaway. I previously posed the question to my followers; Which shape do you prefer? Some of my follower said the after picture; however, a lot said the before picture. I believe this is indicative of the societies perception of what women "should" look like. I decided to speak about this in the video below.

Society puts harder and more stringent demands on what women "should" look like. This means both men and women can be very judgemental of those who do not fit into this bubble of what is an aesthetic body. Women are still seen in my quarters as little girls needing to be saved by a Disney hunk like prince; instead of the Hunger Games style heroin that can save her own adventure. More so, the biggest judgement of all comes in the false belief that a woman can't be strong, athletic and "sexy".  This falsehood is battled against by the many sports women and fitness model out there like Paige Hathaway. Even though the point of sport is performance not aesthetics however, sadly society judges women whatever they are doing. Interestingly, this perception of "aesthetics" is very culturally dependant on the society it has spawned from, ie around the world people prefer different shapes.

Ladies, if you find yourself being judged since you joined the fitness life; remember a Wonder Woman needs a Superman who will appreciate her new found power, confidence and amazingness! Only weak men fear a strong woman.

With that said, I believe we should embrace whatever shape makes that person feel happy, confidence and healthy!

Try not to just idolise fitness models, give more of your attention to sports women as well. Female sports need more support and participation. Remember the gym is training; training should really be for something ie a sport...

Anyway here is the video enjoy


If you like Miss Hathaway after pictures check out the rest here
What is your opinion? is there a ideal shape for women? Are women Judged too harshly? As always i would appreciate your comments and feedback below.

For more stories and inspiration like this, check out the other posts. 

So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen


Tuesday, 28 October 2014

The #NoWeightsNoExcuses 7 day Workout Plan for a Bikini Body

Hello Ladies, I hope you are well, happy and feeling beautiful! It is a new year. A new chance to finally reach your health and fitness goals. Get the body you always wanted in 2015.
I understand that not everyone can make it to the gym. However, that doesn't need to mean the end of your health and fitness goals. I decided to film this free tutorial for women who haven't the time to commit to a gym membership. As well as those who just want to try a daily circuit they can incorporate into their current gym regime and busy lives being fabulous independent women.
This is a 7 day home workout plan that targets your body from head to toe. It ends with a fun dance workout on day 7; Fitness doesn't have to be all sweat and tears(hopefully no tears). You can have fun and enjoy your body whilst you improve your health.
So, i hope you enjoy this workout series. Please share and comment any feedback!
Most Importantly, remember,whatever your shape, age or physical ability you are beautiful; once you accept you are unique and special! This workout series is merely to make you more confident and give you better control of your own body. Think it, Believe it and you will achieve it!

Diet is also key; so click here for a free diet plan and Supplement suggestions from Pro-10
Still undecided whether to try this?? Click and read this post on how to get motivated!!!!

Here we go!
I understand everyone is different levels; so if you are a beginner follow this suggested plan of rounds/circuits to complete. If your fitness is more advanced skip to minimum 3 rounds

Week 1 aim for 1/2 rounds
Week 2 aim for 2/3 rounds
week 3-4 aim for 3/4 rounds
week 5-8 aim for 4/5 rounds

Try to decrease your rest time the fitter you become.
This is with 45s- 90s rest.
Monday 90s rest
Tuesday- 75s rest
wednesday- 60s rest
Thurs-Saturday- 45s rest

Here are the workouts videos

30 squats, 20 mountain climbers, 20 squats, 40 mountain climbers, 20 lunges, 30 high knees on the spot, 20 crunches, 15 leg raises, 10 sit ups, plank for 1 minute

30 star jumps, 15 press ups, 50 mountain climbers, 40 russian twists, 20 crunches, 20 sit ups, 15 leg raises, 15 hip raises, 30 kneeling alternating punches

10 squats, 10 burpees, 20/20 donkey kick backs, 20 hip bridge, 20 crunches, 20 leg raises, 30 mountain climbers, 10 star jumps

20 star jumps, 10 jumping squats, 20 squats, 30 mountain climbers 10 sit ups, 10 crunches, plank for 1 minute, 30 russian twists, 30 hip bridge

30 squats, 10 press ups, 10 sit ups, 10 press ups, 10 sit ups, 10 press ups, 10 leg raises, 15 press ups, 20 mountain climbers, 15 press ups, 20/20 donkey kick backs

10 crunches, 10 leg raises, 10 sit ups, 20 Russian twists 20 alternating kneeling punches, 10 hip raises, 15/15 single arm crunches, 30 bicycle kicks, 40 kneeling long punches, 1 min plank.

Sunday Funday:

This is a 3 part video where you can dance along with the Rainbow City girls and boys. The last video is a fun Dance style Abs workout 
Part 1...

Part 2....

Finally the abs workout!!

That's the end... Remember this is only one week. Fitness is a lifestyle so aim to continue this plan for 8 weeks; you can even mix it up or add more reps.

This Workout was filmed at Rainbow City Yoga & Fitness retreat, Portugal; Check it out here

Want more workouts?
There are even more female focused videos in the playlist below... check it out and like/subscribe to my channel

So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Fitness Model

Wednesday, 1 October 2014

How to use an Abs Roller?

Abs Roller: This is a great and small little piece of equipment. It works your abs and your arms. It can be used at the gym or in your home. It can fit in a draw or your bag. It is powered simply by your will power! Check out my video on how to use it effectively

Click below for a wheel you can purchase

Ab Roller Wheel with Extra Thick Knee Pad Mat and Comfort Foam Handles, Black - Dual, Double Pro Abdominal Exercise Wheel - Great Fitness Workout for Abs

FYI if you have pre existing back injuries an abs roller may not be the best piece of kit for you to use. Try using a bosal ball first and then move down into a abs roller when your back has recovered.


4x roll out, roll in, roll to the middle, 1 press ups, roll out, roll middle, one press up, roll middle

4x12/12/12 roll to the centre, to the left, to the right

Advanced workout- not for people with bad backs

4x10 standing position and then roll out

Here is a video on how to use correct form and some workouts to try

So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Fitness Model

Saturday, 27 September 2014

Monday Motivation no1: Stumbling whilst chasing a gold watermelon

Each Monday I post a Monday Motivation video to my Youtube channel. The content comes in two forms. Sometimes it is based on a topic i just want to speak on. However, most of the time it is based on the Monday Motivation Challenge; whereby my followers submit topics for me to speak on.

This was my first attempt after i did the IceBucket Challenge; Enjoy!

my follower challenged me to speak about motivation using these three topics
Chasing pot of gold
Stumbling but reaching your goals

check out what i had to say. FYI i am topless because i just did the ice bucket challenge 

Thoughts? Feel motivated? Feel lazy? Comment below!

So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Fitness Model

Tuesday, 5 August 2014

How to get motivation for the gym and how to reach your goals!

Type I need motivation into twitter or Facebook and you find countless people writing about the gym. And their lack of motivation to go there!

"I need a training partner"
"I don't have any money"
"It's so far"
"It's too hot"
"The guys are too hungry" 
"I'm so tired"
"I don't know what I'm doing?!!"

Cold truth is; Motivation begins and ends with you! Everything else encourages or discourages you to be more or less motivated. Your job is to put yourself in the best circumstances to stay motivated. But in the end a person with a plan will find a way to complete their goals regardless!

Gym burnt down: cool: i will train at home!
Really tired from work; no worries, quick power nap and a banana i am good to go!
No money; Looks like i am training at the park this week!
Zombie Apocalypse outside: looks like i will have to prove i wasn't lying all those times is said #BeastMode : YEAH BUDDY!

So, What does having a plan mean? It is symbolic of having a meaningful and realistic way of achieving your goal. GET SERIOUS. GET DEDICATED. GET A GOAL AND A PLAN TO ACHIEVE THAT GOAL!

That said maximise your potential comes from finding ways to defeat their potential excuses.

So, Here are the excuses and how to defeat them!

" I don't know what I'm doing?!!"
Well you rarely see people admit this one. However, really and truly, a lack of knowledge or plan is the primary reason for not being motivated. A lack of a plan enables you to make excuses about a lack of motivation.

Tuesday, Thursday and Friday should be more than days of the week. They should be chest day, back day, cardio day, full body day Ect ect.

If you need help ask; If you have help use it and If you use it, be patient and dedicated to your goals!!!! Your goals won't happen overnight or even weeks. Your goals should be to make fitness a part of your lifestyle not just for a holiday, wedding or selfie.

Need help?

1. there are lots of free workouts plans out there and magazine(which also have helpful websites).

2. if you have some spare money get a Personal trainer or join a training group.

3. This blog alone has a Free Gym Abs workout, Free Home Abs Workout, Free Chest workout, Free home workout out plans for Men & for Women, Free Pull up guide, Free Diet Plans for Men & for Women and Motivation from my own journey!

"I need a training partner"
This is one of the most common excuses; yes it is an excuse. I have written on why a training partner is better than training alone. However, often a training partner is more than a spot for safety. They become the personification of your exterior motivation. They are the little voice that tells you "hey, lets go to the gym and get fit".

Problem is when that person no longer fulfils your need for motivation or reassurance. At that point and before that point, you need to be your own source of motivation. That little voice in your head needs to be a loud shout of "GET UP! THESE MUSCLES AREN'T GOING TO BUILD THEMSELVES; THIS FAT ISN'T GOING TO BURN ITSELF!"

 So, yes a training partner will make your training more motivating and maybe even more regular; certainly safer. But, if you don't have a partner that is no excuse. Go train at the gym or park and you might actually make a friend, who then can become your new training partner.

Remember a training partner walks this fitness journey alongside you; they can't carry you. You have to walk yourself! So once again you need your own plan. Stick to a plan and a training partner is only a welcome addition; they aren't such a necessity!

"It's so far" or "It's too hot"
"No journey is too far, if you find what you are looking for" Nietzsche. This quote best summarise why this is no excuse. If you really want those goals, really want to get get fit; then no journey is too far. However, i understand sometimes that trip to the gym can feel like some Lord of the ring style epic journey. However, instead of joining a gym on the other side of middle earth, why not find one closer to your house or work.
Or remember that training and the gym aren't one and the same. You can workout/train in your local park, field or even your living room. Training is 30% location and 70% imagination!- Check out my homeworks for Women and for Men. The next time you think the gym is too far; look at your bedroom, living room or Garden floor and see your new gym! So yeah, when it's too hot you can always enjoy a park workout; so you get to enjoy the sunshine and train... Try this Parkworkout list of 18 plus workouts to do!

"I don't have any money"

With the goal to lose pounds or gain pounds; we often are held back by not wanting to lose more pounds in our bank account than our body. However, this connection is synonymous with the current fitness trends and fads.
This spurious way of thinking that you need expensive protein shakes, expensive training clothes and trainers to achieve achieve your goals. Or that you need to train in a ridiculously expensive gym. Remember, I already said you can train at home or the park which are both free. Plent guys get ripped in prison with just a bench and pull up bar. That said, i am not advising you to go and rob a bank for some potential prison workout time.
Remember, Supplementation is optional but if you do choose to drink the odd protein shakes, you don't have to buy an expensive name brand. Supplements will help your goals and don't have to be unhelpful to your bank account. Protein is mainly marketing; ie it is all basically the same! Try a cheaper brand like Pro-10 Uk; quality products at an affordable price! You can buy exactly what you need.

Quick tips:
  1. Find a cheap gym that suits your fitness level and class requirements( you don't need 100 random classes if you only do spin)
  2. Buy protein in bulk; it will cost less
  3. Buy food in bulk
  4. cycle to the gym
  5. buy non-brand workout clothes- remember you goal is too look good out of the clothes not just in them

" I am too tired"

Often people say this because they have spent a hard day at work or school. Leaving them unable to muster the energy to then go and punish themselves in the weights room, in a class or on the road for that jog.

Well, often a lack of energy can come from poor diet and sleep patterns. Those sleep patterns can be influenced by poor eating practices. Ie late night meals, skipping meals and no diet plan. You need to look at your whole lifestyle. Do you really need to be staying up late watching The only way is essex? Eating too close to bedtime often keeps people up late. Try to leave an hour before dinner and bed time. Try a little home workout before shower and bed. Supplementation wise, it has been said that ZMA is a great before bed to help sleep after a hard session.
As i stated earlier there are free diet plans on this blog and many other sources on the internet.
Lastly, stress if often a cause for sleep deprivation. However, the gym is great way to relieve your stresses. So go and punch that bag, pound the pavement during a run or lift some heavy weights and you will feel alot better about life!


Having a plan is important; regardless of how or what you want to achieve. Whether your goals is to be fitter, look fitter, run 100m, run a marathon or just to be able to walk up the stairs and play with your loved ones without feeling tired; you need a plan of action. You need to stay dedicated and have patience to keep following that plan.

So that's you motivated now right? no? Well like i said motivation begins with YOU. You have to find what motivates you, what makes you tick and what is your goal! Find a sport you love, a goal you want to achieve or something you wan tto change! Sorting out everything else mentioned above enables you to stop making excuses. But in the end you need to be able to motivate yourself whatever the circumstance!

... That said This is all the things being motivated has enabled me to achieve; there are no excuses, there is no try only DO OR NOT!

Thoughts? Feel motivated? Feel lazy? Comment below!

So good luck on your fitness journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Fitness Model

Beach Body Full Abs Workout part 2

Ok, as promised here is another full abs workout to do! There is no try, only Do or not! -Yoda

For those of you who haven't done the first one... Click here

As I said previously, most of us are under the delusion that a couple of sit ups, crammed into the end of the session will work magic. Sorry to be the bearer of bad news but you are wasting your time. If you want a beach body, you will need to put in some hard work and time. 

Obviously, nutrition is key to lowering your body fat. (Click here to see my diet plan post for men and click here for women)

However,  low body fat doesn't mean you will instantly have the body to run slow motion down a beach in L.A. You need to put in some abs training/cardio so your core is solid and your abs are ripped!

Here is an intense workout plan for men and women looking to train their abs hard!

Here is the workout:

Leg raises: 5x20 leg raises with 5 second hold after each 5 reps 

Superset Cable crunches & Leg raises: 4x30/20

Single Arm Twisting Cable Crunches: 4x15/15- Elbow to opposite knee- Right side 15 reps and then left side 15 reps.

Russian Twists: 3x30 (use a 5,10 or 20kg plate depending on fitness level)

Side Dumbbell bends: 4x12/12/12/12

Decline sit ups, crunches and Russian Twists: 4x 15/15/30 with (5,10,15 or 20kg plate or kettlebell- use a kettlebell if you can)

Cardio: 1km run, 1km row, 1km bike

Aim to hit 40minutes of steady state cardio at least once a week.

Please watch my youtube videos if you are unsure how to perform the exercises properly. 

Here are a number of other abs workouts you can replace some of these exercises with, to mix up your session

Abs Workout Circuits

Single arm cable crunch

Cable crunch intense superset

Example video:
1. How to perform a crunch and Double crunch

2. How to perform cable crunches correctly

Remember, the key to visible abs is good nutrition and training hard. Defaulting on either of the two will lead you to not achieving the results you were hoping for.

Good luck and comment below how you get on with this workout...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Friday, 27 June 2014

These guys are why girls feel intimidated in the weights room

Sometimes, Women and Men feel intimidated in the weights area/room of the gym; the noise, the bravado and the testosterone levels can feel daunting to some.

However,I see the weights area and the gym in general as a jungle...

In the jungle there are those smaller animals who just go about their business of swinging, jumping and generally having fun(in a animal way). However, there is also the minority of bigger animals like Lions and Gorillas who are fighting for the title of "Alpha Male". As human we often try to avoid our animalistic tendency. So, the "fighting" is more an existential expression of bravado in the form of grunts, flexing and the odd YEAH BUDDY chant!

I can see why some people would find this intimidating. However, often this bravado is more jovial than sinister. Often those same "alpha males" are the most helpful people in the gym.

Why? because being helpful in its self is a form of being an "alpha male". If you are able to possess enough sort after information that someone will enquire how to reach your level or how you can help them. It will make you feel like you are an "Alpha Male" in terms of knowledge/intelligence not just muscle density and fat percentages....

Therefore, if you feel yourself become intimidated think of this:

  1. Those guys/girls are most likely actually pretty friendly
Number 2 is the most important. You pay your membership, so you have the right to go where ever you want. Remember that and get in the zone and get to work!!!!

And, you might even find yourself dropping a Yeah buddy chant to yourself (maybe just under your breath at first)

However, i think it is scenes like in this video that give people their fear of the weights room...

So, good luck next time you are in the gym!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice

Sponsored by Pro 10 Supplements

How to do your first Pull ups and then the next 19!

Pull ups for some people are just a dream. This is a guide on how to turn that dream into a reality!

One thing you have to know is that in order to obtain any goal, you have to make it your priority if you want success in an efficient time. That mean's the goal of being able to do your first pull up and many more needs to be at the forefront of your training. Not one of 30 other goals "yeah i'd like to do a pull up, human flag, deadlift 3x my body weight, do the splits, a back flip, beat Usain Bolt in a race...." Fewer goals equals more success!

Public service Announcement:

  1. Pull ups and Chin ups aren't the same exercise!
    - Pull ups involve having an overhand grip(ie palms facing away)
    - Chin up involve having an underhand grip(ie palms facing you) 
  2. Kipping Pull ups only count in CrossFit
    - swinging and increasing momentum aren't the goals of conventional pull ups.
    - Unless your goal is to compete at crossfit, learn how to do conventional pull ups.
  3. Do not cross your feet!
    It is a lazy habit people get into when doing bodyweight moves. People usually cross the same foot as well. This can potentially cause a muscle imbalance. Either just let your legs hand or bend them. Both legs will be strong enough to hang without needing support. Plus it will make it easier if you try to progress to muscle ups without this imbalance crossing of legs.

    The Pull Up Guide
Firstly, if you can not do a single pull up, you need address the reason for that.

Namely two reasons:

1. "You probably could do a pull up if you weighed less"
You might be overweight for your current strength, meaning you are unable to manage your own bodyweight= You have two decisions lose some weight or gain more strength in muscles that will help you hit your pull up goals ie back and arms. You will need to look at your diet and your cardio regime. See my other posts on weight loss

2. "You can't do a pull up because you just aren't strong enough YET!"
You could be average/underweight for your body. This guide will help you build the strength you need to hit those pull up goals

Here is the Workout:
I don't suggest using the assisted pull up machine or bands. Both give you an unnatural body position. But more importantly, most people choose a weight that is too easy or a band that is too strong.

This is a 3 day a week plan; the first day is a back workout. The other two days are workouts to do at the beginning of your other sessions. Therefore, they are shorter but you still need train with intensity and focus.

Follow this guide; after two weeks; each session stretch and try to attempt your first pull ups. Each week that attempt will get closer; as your new strength is developing.

Day 1: 

Use Machines to gain strength
  • Do as heavy as possible can on the Lat Pull down. Your body position is as shown in the picture below; a slight arch in your back = which means raising your chest slightly. Then you are going to pull to chin height( not to your nipples as i see some people doing)

    Sets: 1x15(warm up), 
  • 2x8,
    3x2 (As close to your actual body weight as possible)
    5x5, 4x8,1x12 on the lat pull down machine. 

  • 4x8 Cable rows/Barbell Rows
  • 4x8 barbell curls, 3x6/6 dumbell curls, 3x12 cable rope curls.
  • 2x5 Lat Pull down
Day 2
  • Lat Pull down Machine: 1x12, 1x8, 3x5(1min rest)
Day 3
  • Lat Pull down Machine: 1x10, 2x8, 3x4, 1x10 (1min rest)
Remember, as these sets become easier you need to increase the weight. You goal is to eventually be pulling your own bodyweight or more on the lat pull down machine!

You have done your first few pull ups; how to do lots more

Once you have reached 3-5 consistent pull ups. You can start doing pull ups to begin each session. Each session warm up and then attempt this workout"

4x (1-2 below your max amount of pull ups; ie if you can do 5 do 4x3sets)

Therefore, day 2/3 will now be

4x(max -1/2)
3x5, 2x8, 1x12: lat pull down machine

The Lat Pull down workout, plus the pull ups each session will help you gain the strength to do more pull ups than you imagined. Once you have that strength, just as you have been increasing your Lat Pull down strength you need to start increase your pull up resistance. That means adding a little weight to your pull ups.

Add weights to take your pull ups to the next level
I have a another guide on how you can reach 20+ pull ups but this guide is still helpful for beginners; whom are becoming advanced...

Once you can do 10-15 pull ups, use/buy a dips belt.

  • Put 5kg do as many reps as you to once again find out your max reps. 
  • Then 3x(2-3 max reps). 
  • Put 10kg on the belt and do 5x(5-10)

Max Month Test
End of each month attempt a new max when you are fresh. 

Advice Point: At first doing pull ups to begin each session will make you tired but pretty soon your body will get used to it. However, i would suggest a 5 minutes rest before you begin your actual session. Plus if you are doing any overhead lifts that are heavy i would only do the pull ups at the end as you may not have the energy to complete the session at first.

Here is the video version of this guide

Check out my other posts for more tips, workouts and motivation.

Good luck and comment below how you get on with this Tip...
Plus Here is a link for some Cheap but good and effective supplements… use the discount code 5off

Suggested Sups: whey concentrate/Time Release blend, Ultra Lean Tablets, CLa Tablets, Glucosamine Tablets, Whey Isolate,  Green Tea Tablets, Cod Liver Oil Tablets

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice

Sponsored by Pro 10 Supplements

Sunday, 22 June 2014

Review of RDX Professional PU Jump Rope: good but not great!

When you go to amazon and type in skipping rope, copious brands/various of ropes appear. I will try to review as many as i can; i have a fair few different brands. Here is my review of the RDX Professional PU Jump Rope.

Price: £15.49
  • Short bursts at high intensity rope speeds of 200+ RPM revolutions
  • It is made for ultra-speed (5-6 turns per second) and power jump rope training
  • RDX technically engineered for eliminating friction, drag, tangling
  • 10 ft Long you can customize the rope according to your height
  • Practically indestructible and the quality of construction is undeniable

My Review
In short: Yes, the rope is very durable. Yes the height is adjustable. Yes, although a little bit more complicated to assemble than a regular rope; its still fairly easy. No, the speed isn't great. No, the design itself doesn't eliminate drag; the handles create a jerking motion that means the spin isn't as smooth as you would like.
Overall; it is a good rope but not excellant. However, the plastic material is durable, so although a wire rope would spin quicker. It would also become unusable a lot quicker too. So if you want a rope that's going to last but isn't the fastest then this is the rope for you.

Good luck and comment below how you get on with this review...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice

Thursday, 15 May 2014

Ladies summer body home workout: no weights needed

Lots of women want to get into shape for the summer or just improve their daily fitness. But like many of us they find themselves buried under work, family commitments and other priorities; leaving them little time to join or go to the gym.

That doesn't mean your fitness goals have to suffer or worse end!

A home workout is a great way to train whilst your food is cooking in the oven. Training before your meals will help you burn fat and get into shape!
This Circuit is simple but effective way, to start working towards achieving your goals... and even if you do have a gym membership you can still do it at the gym and add some weights.

Click here to check out my other post on cheap equipment to help you train at home

Here is the Workout

In this video Nia Knows Hair shows you the following set

30 x Squats
20 x Mountain Climbers
30 x Squats
40 x Mountain Climbers
30 x Knee Raises
20 x Lunges
15 x Leg Raises
10 x Sit Ups
30 x Crunches
Plank x 1 Minute

REPEAT THIS SET 3 TIMES with 1 minute rest :)

see video for how!

Liked this video? Check out Nia Knows hair's facebook page

Check out my other posts for more tips, workouts and motivation.Good luck and comment below how you get on with this Tip...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice

Saturday, 3 May 2014

What is a role model?

I recently commented on a status breaking down my opinion on role models and the characteristics they should hold

What makes a role model? Is it the story of victory over adversity, the tale of rags to riches or the impact they have had on the people around them?

I believe a role model is:
Substance over style, integrity over popularity, character over aesthetics and actions over empty words. 

Some role models touch you physically. They are there shaping you into the person you are day by day and step by step.

Whereas others touch you emotionally and spiritually. You never meet them face to face but their actions, conduct and words resonate with a part of your soul. Inspiring you to strive higher and dig deeper.

Anyone can fit those characteristics and be a role model to someone. From a family member, a teacher, a friend or political/sporting/entertainment figure. Or even someone who just took a moment of their day to shine a light in your life where otherwise there may have been darkness.

Success or greatness? I believe a role model is measured in their greatness rather than their success. Now that does not mean you can't be successful. It means you need to be more than just successful. A role model must be great! Great is defined as considerable above average. Example there are lots of successful sports people but few great ones. You can even have people who have more achievements but aren't as great as a woman like Mother Teresa who died with no worldly possessions; just the love of millions.

We live in a world whether people confuse popularity with substance. The internet is a visual media, it is a place where a pretty face will attract more attention than beautiful words. This is why the worth of a man or woman can not be measured on how many people follow them. But on how many people they have lead on to reach their own potential. How many people they have inspired to seek the greatness within themselves.

so, let me know your opinion on what makes a role model to you. Please comment below

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

By Antoine Allen 

Friday, 7 March 2014

HATERS: H- Having A- Anger T- Towards E- Everyone R- Reaching S- Success... True or false?

We live in a world of sayings: Yolo, Mirin, Beastmode, true story, just saying, Team(place people admire or yourself)...

The overuse of these sayings has turned them into cliches. It has left them with very little meaning. Or worse made people use them for every given situation; without self-evaluating.
Yolo; so did you think you were going to live forever?

The biggest culprit of this over usage is "haters". Everyone from celebrities to small children( without a worry in the world) seem eligible for "haters". However, some of the time what is being labelled as hate, really is that cold truth. Or to use another cliche that "real talk"!

Sometimes we surround ourselves with people who think exactly the same as we do. This leaves us unable to self access. Unable to look deep inside of our conscience and say 
"well maybe i am being a douche and this person is showing me the error of my ways".

The fable of this belief is found in the Emporer's new coat. By surrounding ourselves with people who are afraid to disagree with us, it makes us unable to realise we are making a fool of ourselves or in the wrong. Again with the cliche... Don't believe your own hype!

Sometimes you need that Real Talk, to stop you thinking you are on Beastmode because so many of your followers are Mirin, which has left you saying YOLO to every situation and thinking everyone who isn't on TeamMe are Haters... just saying!

However sometimes people are genuine haters!

"Wait, didn't you just saying you need blah blah"
Yes, but just as we can struggle to self-evaluate, other people can struggle with self-censorship. Whereby, they just say whatever they are thinking regardless of whether it hurts or helps someone. Sometimes there thoughts aren't based on your successes or failures. But actually based on their own dislike of themselves or their lives. They project their negative thoughts outwards in the form of attacking people who they see as: easy targets; receiving love for other people; people they don't understand, people they know they will never meet in real life or a host of many of ignorant reasons. These people are genuine haters. Question is What do you do when confronted by one of them?

"Hoes aren't gunna slap themselves" I was told this by a boy who looked like a young Harry Potter. Sometimes it's good to shoot down someone trying to shoot you down. Like Gabeurey Sidibe. However, this can backfire and people may think you are arrogant. As Mark Twain said
I am with Miss Sidibe; sometimes you need to keep
your pimp hand strong!

“Never argue with a fool, onlookers may not be able to tell the difference.”
Yet, sometimes it is worth the risk for your own satisfaction.

However, most of the time it's better to just keep blinding them with your achievements. Giving them the time of day only adds fuel to their pointless fire.
The analogy for this is... "if a dog barks at the moon, it is nothing special. However, when the moon barks back, it becomes a story".

Question is, how do you tell a hater from someone giving you that real talk?

'If you have no critiques, you have no success' great quote. Sums up life.
The more you do, the more people will watch you. The more people will love you and the more people will hate you. How do you know whether you are doing the right things? Whether their hate is actually correct? I say this; if more people love you than hate you, more people would stand by you than stand against you and if more people would cry at your funeral than laugh at your demise. Then you are a good person doing good things. You should remember the cheers of your fans rather than be held down by the whispers of your 'haters'. However, always keep the ability to self-evaluate. Step back and think am i really making the right choices? If i didn't know me, would i think i am a good person?

You tell a hater from someone giving you that real talk, by looking at the man or woman in the mirror. Asking him or her if they truly are in the right...

Check out my video on

Why you shouldn't delete people on facebook...
Why you shouldn't surround yourself with sheep...
Why you should have friends with different perspectives on the world...

"We swallow greedily any lie that flatters us, but we sip only little by little at a truth we find bitter." - Denis Diderot

So good luck on your journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

By Antoine Allen 

Why do you keep making bad choices?

Your life is a series of good and bad choices. 

The worst thing about a bad choice is that we often know where are making it. We just hope it wont turn out as bad as we thought; that burger from Mcdonalds, not reading that book at school, driving to work when you could ride, slowing down when you should be running fast, letting that gym membership go to waste and being happy with being less than the best we can be. 

Each of decisions create the world that you currently inhabit. This is causality

Therefore, if you dislike your life, body and where you are going in life. 
IT is time to tip the scales back and make your first good choice of many!

So why do you keep making bad choices?
Because you are reluctant to embrace a new life of change and hard work. We become used to an easier life. A familiar life. But in the long run that easier life is just making our lives harder. Bad health. Poor job. Unhealthy relationships. The list is endless. 
You have to decide what's important? What you want in life? Where you want to go? And what you are willing to change and sacrifice?

In the end what was once hard will become easy. What's was once unfamiliar will become your new healthy lifestyle. 

But, remember just because someone makes a different choice to you, doesn't mean they are lost. They just have different priorities and a different perspective on their world.

So good luck on your journey. Enjoy every step of this amazing life!

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

By Antoine Allen