Tag Archives: healthy lifestyle

Meet Jillian: Client Transformation


Jillian has had the most success on fat loss out of any female client I’ve ever trained to this date. She lost just a little over 65 pounds. Below is a testimony to the FrankWallFitness plan. There were some ups & downs along the way. But in the end, she came out on top & made a lifestyle change. I always say you need to prioritize your nutrition first. In her case, she pretty much had no choice but to eat 110% better to avoid health complications that couldn’t be solved through conventional medicine. Don’t just take my word for it, read it from her.



My journey with weight loss has been a battle I have fought for since I was 12 years old (currently 26). I was never the smallest girl. In fact, I became one of the “curvier girls” quite fast at a young age. With an average weight in the 140’s through middle school & high school, “small and fit” was not me!

My relationship with food unfortunately was unhealthy from a young age also. I used food as my comfort zone. I ate when I was sad, depressed, anxious, bored, or when I felt rejected. I also ate food to celebrate….celebrate ANYTHING!

When I was 19 years old, I was introduced to Frank Wall. I began training with him once a week. He began to teach me about eating healthy, & eating for fuel.  I started to change things in my diet, & learned the basics of good nutrition. Within a few months, I lost over 40 inches, & was the strongest & thinnest I had been in years! I was able to do hand stand push ups….I mean, who knew!


Within the next few years, life happened. Due to several things (death in family, took anxiety medicine that caused weight gain), I had fallen way off track, & gained 60+ pounds…which left me to be 200 pounds.

I joined back with Frank twice a week in 2011, slowly changing my nutrition again. I went from eating 2 meals of fast food a day, to eating 4-6 small meals filled with good sources of protein, carbs, & fats. My diet then consisted of meats: chicken, turkey, lean beef, & tuna mostly. I also ate veggies, nuts, greek yogurt, cottage cheese, some fruits (mostly after workouts with Frank), brown rice, quinoa, oatmeal, coffee with cream, protein shakes, & cheat meals on the weekends.


Within 8 months I lost 40 pounds & grew stronger than before. In the summer of 2012, I stopped training & saw a functional doctor for some health issues I could not get solved by conventional medicine. My doctor then put me on a strict paleo/auto immune disease diet. For two & a half months, my diet only consisted of meats: chicken, turkey, beef, also sweet potatoes, other veggies, coconut oil & avocado for fats, coconut milk, extra virgin olive oil, green tea, & water. I kept out: eggs, tomatoes, all nuts, dairy, all grains, all gluten(bread, pasta, crackers, cakes,etc.), coffee, all sugar (including fruit). In those 2 and a half months I lost 20 pounds. In a year, I lost 67 pounds. After healing from the auto immune strict diet, I stuck to a paleo based nutrition plan. I saw this fit best for my body personally. I felt healthy, my mind was refreshed, my skin was smooth & clear, I had more energy, & not to mention my metabolism sped up too!

I began training with Frank again in the beginning of 2013, & continued to have my ups & downs. I have formed extreme amounts of passion & knowledge for not only fitness, but for nutrition too!


Jill getting in a nice outdoor workout at Stone Mountain Park.

I prep my food the night before as I cook my dinner. I also go ahead & cook the next day’s lunches/dinners as well. When eating out with friends/family, I try & make the best decisions possible – grilled chicken & veggies or sweet potato, a good steak & veggies…sometimes a salad. There are always better choices. Sometimes, all you have to do is ask the restaurant! 🙂

My advice to someone beginning their journey to a healthier lifestyle is to hold steadfast & stay strong. You will have your down days when you feel like you are not mentally or physically strong enough to see the light at the end of the tunnel. Take it a day at a time, small goals turn into big successes! Every workout counts, & every meal too! When you do fall, get back up & throw self hate away. It will only stump your success. You will not see results over night. You may not see them in one month, but believe in yourself & keep pushing forward ALWAYS! Remember…this journey is for a lifetime!

*Height: 5’1″

*Starting weight: 200 lbs.

*Weight I got down to: 133 lbs.

*How long it took: a little over 1 year

*What I used to eat: fast food, processed foods, sugar, sodas

*Favorite foods now: avocado, asparagus, sweet potatoes, bacon (yes bacon)

*Favorite exercises to do on my own when I have little time: body weight circuits(push ups, sit-ups, squats, lunges, sprints)

*Favorite weight lifting exercises: DEADLIFTS! POWER CLEANS!  (Did you just hear that!? Deadlifts & Power Cleans! These are two phenomenal exercises that work a lot of major muscle groups resulting in a huge calorie burn, strength gain, explosiveness, & lean physique. )

*Favorite healthy snack: boars head turkey with 1/2 an avocadoзаказать ноутбук из китаякупить смеситель недорогоNo1options Broker Reviewbest binary options systemsexy calfsРадиоуправляемый катер Pilotage Arrow 25 RTRМосквевзять кредит онлайн 100 процентовкредит 100 000кредиты доска объявленийкредит без справок сургуткредит наличными от 18 летденьги в долг борисовстоимость укладки ламината за 1 м2тур в Буковельcall girl in klключевые слова поиска googlevzlomalскачатьцерковьpr мероприятия примерыпоисковое продвижение сайта цена

Eating Healthy on a Budget


I hear it all the time. “Frank, I want to eat right. But healthy food is so much more expensive!” As someone who has been striving to live a healthy lifestyle for many years now, I understand the struggle. Organic produce, grass-fed beef, cage-free poultry, vitamins, protein shakes – it can definitely add up quickly!

Sticking to a healthy diet is even more challenging when you’re living paycheck to paycheck. But eating healthy is possible even on a shoestring budget. More importantly, the long-term benefits of a healthy, organic diet far outweigh any short-term compromises you may have to make in order to accommodate it. Here are some tips to help fatten your wallet while you’re getting in shape.

Healthy Living

Buy in Bulk

Wherever possible, buy your staples in bulk to save money. Buy larger quantities of eggs, oatmeal, sweet potatoes, canned tuna and other items that you tend you eat regularly. This is where a Sam’s Club or Costco membership can really help you keep the costs down over time. Look for deals on your favorite protein sources, such as steak, chicken, tilapia, or salmon. Prep what you’ll eat during the week and freeze the rest.

Buying in bulk is also possible with some fruits and vegetables. Stock up on frozen vegetables, frozen berries for shakes and keep an eye on sales to save money on items like avocados, apples or grapefruit.

Buy in Season

Eating fresh fruits and vegetables is always preferable to frozen produce, but it can get expensive if you are trying to buy these items out of season. Buying fruits and vegetables that are grown in season not only taste better, they are a lot cheaper.

Buy apples, cranberries and squash in the fall. Watermelon, strawberries, raspberries and asparagus are in season during the summer months. Cycling your produce according to the seasons will not only save you money, it will help you eat a wider variety of fruits and vegetables.

Buy Local

Buy locally-grown produce whenever possible. It might not always be the cheapest option, but buying local supports the environment and community farmers as well as your healthy, organic lifestyle. Plus, when you can actually interact with and get to know the people you’re buying your food from, they are much more likely to help you out with deals and freebies if you’re a loyal customer. To find farmers markets in your area, check out the Georgia Department of Agriculture’s Community Farmers Market directory.

Farmers Market

Adjust Your Budget

If you’re just starting to make your health a priority, you may want to revisit your budget. If there’s a will, there’s a way and there’s always something else you can cut out to make room for the things you actually need. Ladies, please hear me – you don’t need more shoes! And guys, no, you don’t need more gadgets or video games! Choose to invest in your health now and it will pay off later as you enjoy a happier, healthier life.

Spending a little extra money to ensure that you’re avoiding GMOs, pesticides, high fructose corn syrup and trans fats is absolutely worth it in the long-run. Cancer, thyroid problems, diabetes – these are all health problems that have skyrocketed in the last few decades. As we continue to eat more processed and unnatural foods, our health has declined overall.

A healthy lifestyle requires commitment and sacrifice, but trust me – you will love the payoff! Are you ready to change your life? Contact me today for private personal training.ssd для ноутбуковasus i7 ноутбукcheck grammar mistakes onlinebanc de binary gebuhrenВнешний жесткий диск LaCie Fuel 1Tb 9000436EKМосквехоум кредит номеркуплю ноутбук в кредиткукуруза займ онлайнэкспресс кредит финанс коллекторское агентствовзять деньги в долг кемеровобанки сургута кредитыхарьковский элеваторluxury homes for rent in miamiподготовка пола под паркетмаркетинговый план образецvkrackerokwaster.com2day.kh.ualenovo моделицерковь возрождение

Staying Fit While Traveling

Fit Traveling

Many of my clients are hardworking professionals who travel often for their work. One comment I hear from them a lot is how tough it is to stick to their training schedule when they’re constantly on the road.

It’s true: frequent traveling does introduce a variety of obstacles to your training, from having your time monopolized by meetings, seminars or client dinners to being away from your home gym and out of your typical routine. But it doesn’t have to throw a wrench in your fitness goals. Staying fit while traveling is not only possible, it can be incredibly simple to do – even without a gym in sight!

Hotel Workout


Bodyweight Exercises

Bodyweight exercises like push-ups, planks and sit-ups don’t require any equipment and can be done anywhere. For this reason, they should be a staple in your traveling fitness routine. Plus, bodyweight exercises are very effective at sculpting your body even though they seem deceptively easy to perform.

Finding a treadmill at your hotel may help you burn calories, but it won’t give you the muscle tone you’re trying to develop for your lean, mean 2014 beach body. Actually, performing excessive cardio to lose weight can lead to what I call the dreaded ‘skinny fat’ condition – where you look thin but you lack muscle tone and are still pretty squishy!

Instead, get your cardio in during a bodyweight circuit by giving yourself shorter rest times between exercises. This will keep your heart rate elevated, burning some serious calories. Because you can vary your intensity so easily, bodyweight exercises lead to very efficient workouts.

Sample Bodyweight Circuit

For an effective workout that you can do without leaving your hotel room, try the following circuit:

  • Push-ups (standard if possible, or you can do modified knee push-ups)
  • Reverse Crunches
  • Squats
  • Mountain Climber Twists (or tuck knees to opposite elbows slowly in planked position)

Perform 3-4 rounds of 10-15 repetitions each, or perform each exercise for 30 seconds – whichever comes first. Rest as little as possible in between each exercise. Use caution and common sense, however. Your rest time between rounds will vary based on your ability.

The Benefits

This bodyweight circuit is simple and fast, so there should be no problem finding time to squeeze it into your day. And don’t be discouraged if your traveling workouts are shorter than your routine back home. Just a few minutes of bodyweight exercise will increase your metabolic rate, helping your body burn extra calories during the day.

The key to fitness on the go is establishing a simplified routine that you can stick to, whether that’s in the morning before work or right before bed. Aside from keeping you active while you’re away from home, bodyweight exercises offer numerous benefits to keep you motivated to stick to your routine:

  • Improved core strength.
  • Increased joint flexibility.
  • Better balance.
  • Increased activity helps you sleep better.

Push Up


Make Fitness a Priority

I know – it’s hard enough to stick to an exercise plan when you’re juggling the typical life/work balance at home. Add the pressures of traveling and daily fitness can seem pretty daunting.

Having realistic, attainable exercise goals while you’re on the road is entirely possible. You just have to make your fitness a priority and dedicate a certain amount of time to exercising every day. A great rule to remember is to create bodyweight circuits using the following:

  • A push exercise (standard/modified push-ups).
  • A pull exercise (pull-ups).
  • A leg exercise (reverse lunges).
  • A core exercise (reverse crunches).

This ensures you’re hitting all your major muscle groups as well as working the front and back of your body.

Master these bodyweight exercises and you’ll return from business trips looking toned and sleek instead of tired and bloated! For more tips to keep you healthy on a tight schedule, check out my blog post on eating healthy on the go.watches online shopping for mencondos miami floridaмаями бичFiiO Fujiyama E06how to advertise youtubeстоимость рекламы в москвеоткрыть бизнес кредитного брокераопределение кредитагде взять кредит без проблемцентр инвест потребительский кредитхоум кредит телефон 8800займы спб с 18 летлетниекупить автоконфискат в украинераскрутка ценыпродвижение раскрутка сайта спбвзлом телефона программаodnomonster.comсайтполигон ооо украина акции и скидки харьков