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.

10/03/2025

Reality check: excuses burn ZERO calories. Every time you put off your workout, you’re only delaying the stronger, healthier, more confident version of yourself. Movement doesn’t have to be perfect, fancy, or hours long—it just has to happen. Lace up, show up, and take that first step. Walk, lift, cycle, dance—whatever gets your body moving. Progress starts when excuses stop. Your body deserves the energy, strength, and longevity that only consistency brings. Don’t wait for “someday.” The best time is now. Let’s go.

10/02/2025

Your body achieves what your mind believes—so fuel your thoughts with strength, determination, and confidence. Every goal starts in your mind. Visualize success, stay focused, and trust your journey. Your belief is the first step to greatness. You’re capable of more than you know. Keep pushing forward—you’ve got this!

09/29/2025

Why You Should Avoid Seed Oils, Refined Sugar, and Processed Flour for a Healthier, Longer Life:

In today’s fast-paced world, convenience often takes priority over health. Grocery store shelves are filled with packaged and processed foods that seem harmless but are loaded with vegetable seed oils, refined sugar, and processed flour. While these ingredients have become common in modern diets, extensive research shows they can have devastating long-term effects on your health, energy, and overall quality of life.

Vegetable seed oils, such as canola oil, soybean oil, sunflower oil, safflower oil, and corn oil, are highly refined products made through industrial processing. They are often extracted using chemical solvents, then heated at extremely high temperatures to remove impurities. This process strips away natural nutrients and creates unstable molecules that are prone to oxidation. Once consumed, these oxidized oils contribute to chronic inflammation, a key driver of diseases like heart disease, type 2 diabetes, arthritis, and even certain cancers.

Similarly, refined sugar and processed flours wreak havoc on the body. Refined sugar causes rapid spikes and crashes in blood sugar levels, leading to insulin resistance over time. This not only increases your risk for diabetes but also promotes fat storage, fatigue, and cravings for more sugar. Processed white flour, stripped of its fiber and nutrients, behaves much like sugar in the body. It causes inflammation and contributes to weight gain, digestive issues, and cardiovascular problems.

By avoiding these harmful ingredients, you can dramatically improve your health. Eliminating vegetable seed oils reduces inflammation, protecting your heart, brain, and joints. Cutting out sugar and refined flour stabilizes blood sugar, improves energy levels, and makes it easier to maintain a healthy weight. Your body will function more efficiently, and your risk for chronic disease will drop significantly.

The benefits extend beyond just physical health. When you remove these processed ingredients, you’ll likely experience clearer thinking, better sleep, and a more balanced mood. Over time, these changes add up, supporting longevity and a higher quality of life as you age.

Living free of these products doesn’t mean you have to sacrifice taste or enjoyment. Instead, focus on whole, natural foods — olive oil, avocado oil, grass-fed meats, wild-caught fish, fresh vegetables, fruits, nuts, and seeds. These nutrient-dense foods provide your body with the vitamins, minerals, and healthy fats it needs to thrive.

Avoiding vegetable seed oils, refined sugar, and processed flour is one of the most powerful steps you can take for your health. By making intentional choices today, you’re investing in a stronger body, a sharper mind, and a longer, more vibrant life. Your future self will thank you for it.

If you need help getting back on track, give us a call today!

09/25/2025

Counting Calories: The Key to Sustainable Weight Loss

When it comes to weight management, there’s one simple truth: calories matter. No matter how many trendy diet plans you come across, the fundamental principle remains the same — if you consume more calories than you burn, you will gain weight. If you burn more calories than you consume, you will lose weight. It’s straightforward science, but it requires discipline.

Calories are your body’s primary source of fuel. They power everything you do, from basic functions like breathing and walking to intense workouts and physical activity. Carbohydrates, fats, and proteins are the main sources of these calories, giving your body the energy it needs throughout the day.

Your body either burns these calories for energy or stores them as fat for later use. If the calories you consume aren’t used, they remain in your body as fat reserves. Weight loss happens when you eat fewer calories, increase your physical activity, or ideally, do both simultaneously.

While calorie restriction can be a very effective tool for weight loss, it’s important to approach it carefully. Cutting calories too drastically can have negative consequences. When you reduce calories aggressively, your body may begin breaking down muscle tissue for energy instead of fat. This not only slows your metabolism, making future weight loss more difficult, but it also reduces your strength, endurance, and overall functionality — issues that become even more concerning as you age. To prevent this, pair calorie reduction with adequate protein intake and strength training to preserve lean muscle mass.

Severe calorie restriction can also lead to nutrient deficiencies. Eating less often limits the amount of vitamins and minerals your body receives, which can cause fatigue, brittle nails, hair loss, weakened immunity, and even poor bone health. Additionally, very low-calorie diets can send your body into conservation mode, slowing your metabolism. This means you may reach a weight-loss plateau, and when you return to regular eating habits, the weight can come back quickly — often more than before.

The good news is, losing weight doesn’t have to mean starving yourself or following extreme diets. Keep it simple. Small, intentional changes can have a powerful impact. Start by eliminating “empty calories” such as sugary coffee drinks, sodas, and processed foods. Replace these with nutrient-dense, whole foods like lean proteins, fresh fruits, vegetables, and healthy fats. Practice portion control, but don’t deprive yourself — the goal is balance, not punishment.

For lasting results, combine smart nutrition with regular physical activity. This approach helps you burn fat, maintain lean muscle, and build habits that last a lifetime. Remember, it’s the small, consistent choices you make every day that lead to real change. Start where you are, stay committed, and watch as your body — and your health — transform over time.

09/24/2025

Supporting Women Through Menopause with Strength Training & Lifestyle Changes

As a male personal trainer who works primarily with women in their 40s and 50s, I’ve learned that menopause is far more than a hormonal shift. It impacts a woman’s entire body, mind, and quality of life. Understanding these changes has helped me create not just a safe place to train, but programs that meet my clients where they are—physically, mentally, and emotionally—so they can feel supported, regain confidence, and thrive.

As women enter perimenopause and menopause, several neurochemicals naturally decline. Estrogen drops sharply, triggering changes in serotonin (mood and sleep), dopamine (motivation and focus), norepinephrine (stress response), GABA (calmness), and acetylcholine (memory and learning). These shifts can lead to mood swings, fatigue, weight gain, anxiety, brain fog, and increased risk of osteoporosis and heart disease.

But here’s the good news: there’s a lot women can do to slow these effects—and strength training is one of the most powerful tools available.

A healthy lifestyle—rich in omega-3 fats, B vitamins, magnesium, restorative sleep, and stress management—provides a strong foundation. For some, hormone replacement therapy or targeted supplements like vitamin D and adaptogens may help restore balance under medical guidance.

Strength training, however, is where I’ve seen the most transformative results. It does more than build muscle:
• Boosts mood and mental health by increasing serotonin and dopamine.
• Stimulates bone growth, protecting against osteoporosis.
• Supports metabolism and weight management as muscle tissue burns more calories at rest.
• Improves insulin sensitivity, reducing diabetes risk.
• Raises growth hormone and IGF-1 levels, aiding recovery and lean muscle maintenance.

For many of my clients, lifting weights isn’t just about looking strong—it’s about feeling strong, reclaiming control over their health, and moving through menopause with confidence instead of fear.

Menopause is a unique and transformative stage of life, and you don’t have to navigate it on your own. At Bodies By Akeem, we provide personalized training, nutrition, and ongoing support to help you feel strong, confident, and empowered—through every phase and beyond.

09/23/2025

Your muscles are your organ of survivability. Strength training just two to three times a week can prevent falls, improve balance, and keep you moving freely.

09/19/2025

First Impression Matter.

09/17/2025

I don’t do snacks. Instead, I choose a nutritionally balanced salad for my second meal.

This salad is nutrient-dense, low in calories, and offers a great balance of protein from eggs, including fiber, vitamins, and minerals from fresh vegetables — perfect as a light, healthy meal.

Individual Ingredients
• 2 Boiled Eggs:
140 kcal — P 12.6 g | C 0.8 g | F 9.6 g
• ½ cup Spinach:
3.5 kcal — P 0.45 g | C 0.56 g | F 0.06 g
• ½ cup Watercress:
2 kcal — P 0.16 g | C 0.36 g | F 0.03 g
• ½ cup Kale:
17 kcal — P 0.89 g | C 3.35 g | F 0.34 g
• ½ Yellow Bell Pepper:
25 kcal — P 0.5 g | C 6.0 g | F 0.2 g
• 1 Large Carrot:
30 kcal — P 0.6 g | C 7.0 g | F 0.1 g
• 2 Tablespoons of Vegan Salad Dressing:
80 kcal — P 0 g | C 3.0 g | F 8 g

Total:
• Calories: 297.5 kcal
• Protein: 15.2 g
• Carbs: 21.07 g
• Fat: 18.33 g