Gym Diary: Leg Day from Hell

Courtesy of Kris Gethin Muscle Builder from

I am used to taking images of other people for the past two years and rarely I can do the same thing for myself. I think everyone deserve to document themselves because its great to look back at all your experiences, whether its graduation or a day with your best friends. Today was a killer leg workout day for me because I always been proud of my arms, but rarely I pay much attention to my legs in general.

Today was perhaps the most challenging leg day I ever had, not because I spent 2 hours at the gym, but the fact I lifted heavier than I expected and pushed hard. I hit every set and hit every rep with great form. For once in my life, I want to look at pain and try to negotiate with it. “I give you 100% if I do 110% better the next time.” I took this pic of my last seated leg curl before I chucked my camera back to my fitmark bag.

I increased my overall poundage of all sets by at least 10 pounds from the previous week. I took this pic before nailing my last set for the workout. I was definitely scared as hell because I hoped my legs wont do something crazy like give birth or explode, but I was only super sore afterwards.

Moral of the story: You never know until you try. Sometimes its worth it at the end.

Oh and I survived the icy path home.


We tried it: What you need to know about Apple Cider Vinegar and Weight Loss

Meet the latest “Super” drink that was used for its magical properties since Hippocrates back in 400BC.

Nowadays, everyone wants an instant weight loss miracle to lose weight really fast. Diet pills, (something) minute abs and the ever popular shake-weight are some of the industry’s “next big thing” trends, claiming of getting rid of visceral fat around the belly, arms and other locations in no time. All of these items are just hype and doesn’t do its justice for your health and fitness goals. However, a strong, healthy diet plan and the combination of strength training and cardio will. That being said, there are some superfoods that do help with shredding weight and provide other amazing benefits, but what about “super-drinks”?

You heard about the latest hype about Apple Cider Vinegar (fermented tonic from apples) because of the laundry list of proven benefits such as lowering blood sugar, clears skin, promotes heart health and much more, but how does Apple Cider Vinegar aid with weight loss? Given that vinegar lowers blood sugar and insulin levels, this alone makes sense of the drink’s aid in weight loss. In addition, several human studies conducted research of how Apple Cider Vinegar can increase satiety, making you eat fewer calories and eventually weight loss. Combine that with high-carb meals, a range of 200-270 decrease in caloric consumption will occur.

From experience, I brought Apple Cider Vinegar and drank it water for a few weeks and noticed toning around my body, especially love handles. This also was a result of a good healthy diet. Research has it that “acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch….interfering with the digestion of starch, less is broken down into calories in the bloodstream.”  This suggests that vinegar increases feelings of fullness and help people eat fewer calories, which can lead to weight loss.

In addition, the price to buy the product is relatively cheap (college students who needs a health boost, rejoice!) and readily available to purchase. It aids in digestion, soothe an upset stomach and reduce fevers, keeping your fitness goals on schedule. No wonder, Hippocrates (Father of Medicine) can vouch for the vinegar’s amazing health qualities.

Tips in purchasing the right Apple Cider Vinegar

  • Recommended Brand: We recommend Braggs because the vinegar is made from organic apples, in accordance with USDA guidelines, non-GMO and Kosher.
  • Store Brands: As long the label reads 5% acidity, which is mostly found in cooking and salad vinegars.

You’ll be able to identify the real vinegar by the spider web-like strands that tend to settle at the bottom of the bottle. Those strands are called mother (perhaps because mom’s home remedies are the best) and are made up of proteins and good bacteria. Apple Cider Vinegar has that cloudy appearance when shaken and it provides the natural nutrients to deem the vinegar the health-boosting magical health elixir it is.

Want to try out Apple Cider Vinegar?

This is one of home remedies to lose weight we borrowed:

Start with 1 tablespoon ACV mixed in 1 cup of water to get accustomed to the strong taste, suggests Benzel. Drizzle in ½ teaspoon of honey or maple syrup to sweeten the deal. You can also add a dash of cinnamon, nutmeg, or ginger powder. These warming spices can work wonders to get the digestive system moving.

Epic Quest of Adventure List: Chioma Ozuzu

Inspired by Steve Kamb’s Epic Quest of Adventure List

(Note: Subject to change, nahh, I just add more to this list as things go on.)

Personal Level up Goals (Including Body)

• Become a DJ for an event
• Learn how to dance to Nigerian Music
• Learn how to dance to Hip Hop Music
• Visit all 7 continents
• Fly completely around the world (in one direction)
• Pay off all of my student loans
• Overcome my speech impediment
• Build an eye grabbing butt 🙂
• Get a 6-pack
• Get Lasix Eye Surgery
• Become fashion-savvy
• Become beauty-savvy
• Get a bull’s-eye with bow and arrow
• Get ten phone numbers in a night (could be business you know, lol)
• Mediate everyday
• Get a driver’s license
• Start a moshpit and shoot it
• Start a crowd wave of over 500 people


Rock star Goals

• Perform in front of stage of at least 500 people
• Become a photographer for a band
• Become a band photographer for a superstar
• Write and record an original song
• Learn to play “Jai Ho” on the guitar
• Learn to play “You got it Bad solo” on the guitar
• Get all access to at least 5 major events
• Sit at a piano in a public place, start playing “Piano Man” (piano), and have the crowd singing along by the end.
• Do Self Portrait Photo-shoot
• Join a band on stage for one song in a Bar (guitar)
• Shoot with a celebrity for an editorial photo-shoot
• Meet Priyanka Chopra
• Meet Kris Gethin
• Meet Hrithik Roshan
• Give a TED Talk
• Party with a huge band


Business Goals 

• Make a full-time living at The Concept of F.I.T.
• Become a published author
• Get a film or documentary into a major film festival such as Sundance
• Interview Cornelia Ritkze
• Interview Kali Muscle
• Interview Lazar Novovic
• Interview Terry Crews
• Hold a Kickstarter to raise money for a project
• Start a charity that raises at least $500,000
• Create a video on YouTube that has 500,000 views
• Have my own clothing line
• Have 10,000 subscribers on TCOF
• Have 20,000 subscribers on TCOF
• Have 25,000 subscribers on TCOF
• Get a million visits to the site in one month
• Make money from online videos
• Become a sponsored athlete for a season
• Hold a photo exhibit
• Become a well-booked photographer
• Get into an agency


Multimedia Goals

• Get crazy with After Effects
• Learn DaVinci Resolve
• Learn Avid
• Learn how to retouch photos professionally
• Get Adobe Certified
• Invest $50,000 in multimedia equipment


Travel Goals

• Travel to India
• Travel to the United Kingdom
• Travel to Ireland
• Travel to Brazil
• Travel to Thailand
• Travel to South Africa
• Travel to Japan
• Travel to Australia
• Travel to France
• Travel to Spain
• Travel to Germany
• Travel to the Netherlands


Ninja/Agent Goals

• Become conversational in a second language
• Become conversational in a third language
• Become conversational in a fourth language
• Obtain dual citizenship
• Learn how to use a samurai sword
• Take a Krav Maga course and become proficient
• Pass a civilian firearms training course
• Pass a SWAT class
• Learn how to swim
• Do a backflip
• Jump over a car
• Learn a martial arts
• Do Parkour


Strength Training/Fitness Goals

• Compete in Tough Mudder
• Compete in Iron Man Competition
• Compete in Spartan Race
• Complete an obstacle course
• Try out for Ninja Warrior
• Complete a Kris Gethin plan
• Do a handstand
• Do 10 handstand push ups against the wall
• Hold a freestanding handstand for 60 seconds
• Do 5 handstand push ups freestanding
• Do a pistol squat with each leg
• Do 10 pistol squats with each leg
• Do 10 one-arm push ups with each arm
• Do one-arm pullup
• Do one-arm chin up
• Do a muscle up
• Do 5 consecutive strict muscle ups
• Hold a wide leg planche for 10 seconds
• Hold a front lever for 10 seconds
• Hold a back lever for 10 seconds
• Deadlift 300 lbs once
• Do 10 pull ups with 45 pounds of additional weight
• Do a human flag
• Break a board with my hands
• Do 10 consecutive windmills in a breakdance circle
• Do a cartwheel


Master Missions

• SkyDive
• Get on the Victoria Secret Runaway and pose with a Victoria Secret Model
• Buy land and retire in a tropical island
• Be interviewed for a show
• Get photographed walking down the red carpets at some dope event
• Fall in Love (this time for real)


How to Contribute to The Concept of F.I.T.

Send an idea or draft to or fill out the form here. Be sure to check out the guidelines below if you have any questions.


About: The Concept of F.I.T. is a new kind of fitness/lifestyle publication that features trending fitness/diet topics, stories of fitness aficionados, and first-hand inspirational content that makes your fitness journey more valuable. We do this in order to help boost your creativity and explore your horizons. Come to learn, laugh and leave inspired.

Contributors: We’re searching for stories across a variety of subjects, from fitness and diet tips (e.g. good fat vs. bad fat and bodyweight vs. Weight-Training exercises) to innovative products and fitness personalities. Whatever the subject, our audience is always made up of creatives and fitness lovers who are also explorers of some type.

Words: Our stories range from 300 to 600 words. (Longer posts should be broken up into a series). We accept contributors on a rolling basis, and take submissions by email and Google Drive.

Please include: a short bio and author photo with your submission.


If you have any more questions, please do get in touch:

Terry Crews (back again on reddit). AMA!

Original Post here:

Still trying to start your new year’s resolution: Terry Crews got you covered:

Yes. It has to feel good. I tell people this a lot – go to the gym, and just sit there, and read a magazine, and then go home. And do this every day.
Go to the gym, don’t even work out. Just GO. Because the habit of going to the gym is more important than the work out. Because it doesn’t matter what you do. You can have fun – but as long as you’re having fun, you continue to do it.
But what happens is you get a trainer, your whole body is sore, you can’t feel your legs, and you’re not coming back the next day – you might not come back for a year!
I worked my way up to 2 hours a day. I ENJOY my workouts. They are my peace, my joy – I get my whole head together! I value that time more than my shower! And it really gets me together. But it’s a habit.
There are times when – I’m not even kidding – there are times when I”m in the middle of a work out, and actually woke up because i am so engrained with going to the gym and being there – it’s that much of a habit to me. The first thing I do in the morning is work out – I lay out my workout clothes the night before, and just hop in ’em.
So lay out your clothes, and go to the gym, and relax.
But sooner or later, you WILL work out.”

How my grandfather inspired my creativity

The guy in the middle was my grandpa from my dad’s side. I always thought he was too cool for his age and I learned why. He made a killing in his photography, bought a motorcycle and traveled to different Nigerian villages and townships in the early 50s, taking and printing photographs. At that time, Nigeria was undergoing some brutal forms of control by the British and unity wasn’t at all there among the different tribes. The funny thing, I always told my younger brother, who aspires to be a car designer is that grandpa also owned his own taxi business and would fix cars from scratch.

From this image and my memory of him, I can honestly say that sometimes you are born to do the things you do, even if you can’t explain why. I’m just a nerd who loves creating things and having adventures along my way, but looking back, I guess history does repeat myself. And no, I have no clue how to ride a motorcycle or train African grey parrots to talk. But hopefully I too can put my unique spin on things and teach others the same, since he was originally an English teacher. Let things happen organically for it’s meant to happen.

I am a creative.  Sometimes the first thing I remember about a person is the story they tell. I have a bucket list. Fitness helps me to become more creative.

Question of the Day: 

What stories helped shape your passion for fitness or creativity?

Featuring some answers in next’s week post.

Until then, The Concept of F.I.T. is your progress.