Sohee’s approach to both training and nutrition is one that many may find unconventional but the impressive results attained by herself and her clients cannot be debated. Her cerebral methods consider the long term effects of training and are geared towards attaining a healthy lifestyle. Her philosophy is one of sustainability. I recently had the pleasure to speak with Sohee about her victory in the 2015 National Figure Championships and her philosophies on training and nutrition.

SP -First off congrats on your victory OCB nationals, can you give the background to the competition?

Sohee Lee -The OCB nationals is an all natural competition (no drugs) in which all contestants are subject to a polygraph. I competed in the bikini division. I have been training hard for a year but started to really focus in and tighten up my nutrition about 6 weeks out from competition. I ended up winning my class which is divided by height. If you win your class, you win your procard, so as of October I am a pro. I am particularly proud because for this competition I decided to do a Snickers experiment in which I ate a Snickers Bar everyday for the last 10 weeks leading up to the competition.  I worked it into my macros and was able to do it.

SP– What made you decide to eat a Snickers Bar everyday?

Sohee Lee  –I wanted to show how effective flexible eating can be, how you don’t need to kill yourself with a diet, you can eat sensible while not making restrictions. My trainer, Bret Contreras (www.bretcontreras.com @bretcontreras1) was very reluctant to go along because Snickers are calorically dense without a lot of nutritional value. At 5’2 110 pounds I don’t have much room to spare as far as calories are concerned and they ate up a lot of my calories. But like I said I worked it into my macros, I stuck with it, and it paid off.

SP -What was the training for the competition?

Sohee Lee – He and I have similar philosophies, especially when it comes to women. We both like to train full-body 4-5 days a week, always starting off with compound movements such as squats, deadlifts, bench, or overhead press. At the end of each workout we finish off with high rep glute work. The glute work included exercises such as lateral band walks, high step-ups, body weight lunges, or band hip thrusters; anything that would give my glutes a sufficient training effect without running me into the ground. We wanted me to go into every session strong and fresh. The goal was to hit PR’s (personal records) as often as I could. We were very big on progressive overloads, we both feel this is important especially for women because it produces a lot of positive body composition changes.

SP – What about cardio training?

Sohee Lee – We did absolutely no cardio for my prep. I haven’t done intervals or anything since the previous November. I have been able to maintain my leanness even without the cardio and I think it is big step forward for the female community especially because the mindset is you have to do a lot of cardio to lose fat and you have to lift light weights with high reps to look tone. I didn’t do any of those things, in fact I did the complete opposite of that and it worked. The most important aspect of fat loss is your nutrition and I was very meticulous about that. Bret did my training, I managed my nutrition because that is my area of expertise.

SP – You said you did heavy weights with compound movements. What was the rep range like?

Sohee Lee – I used a very low rep range as well as very low volume. A typical workout routine may consist of:

• Warm-up: 4-5 dynamic movements
• 3 sets of 3 squats
• 2 sets of 8 deadlift
• 2 sets of 8 barbell hip thrusts
• 2 sets of 10 high step-ups
• 10 minutes of glute work

That would be it. I never spend more than an hour in the gym. It was a total of 4-5 hours a week max.

One day I may start with squats (a knee dominant movement) then a Hip thrust followed by a vertical pull. The next day I would do deadlifts and then a horizontal pull. There may have been some overlap as far as muscles are concerned but I would do exercises that wouldn’t fry me. An example may be a body weight exercise such as an inverted row. By keeping the volume low I was never super sore the next day so I was able to repeat muscle groups. If you are doing one to two sets of an exercise you can do it again and you don’t have to wait a week. My trainer and I like hitting body parts multiple times a week, lower volume of work per day leaving significant amount of energy to train again, this will allow you get stronger each session.

SP – Is this similar to the way you train your clients?

Sohee Lee – Yes, for the most part. The majority of my online clients are females. It is common to get resistance at first because women have an idea that lifting too much weight and resting for extended periods between sets, along with low volume is not conducive to fat loss. Women will often feel anxious if they are not exhausted at the end of a workout. I have to tell them to give it a chance and that this is the way I have been training for a long time. I tell them “It works, be patient and trust the process.” Over time the fear dissipates. When you train, you should still feel good and strong when the workout is finished and not wiped out. People have this misconception that they need to be sore and unable to move the next day in order to consider it a good workout. That is not the case. The fact is training to this extreme can be counterproductive.

SP– Did you suffer from a negative rebound after the show? (weight gain, burnout from training and dieting)

Sohee Lee – Rebounding after a show has been the norm for so long but fortunately it is starting to change. People are realizing that there doesn’t have to be a rebound and they don’t need to get into some sort of a bulking phase following competition. Especially with the popularity of flexible dieting in recent years, people are recognizing that rebounding should not be happening. Rebounding after a show occurs when athletes are too strict on nutrition and they over train in the gym. If a person’s calories are too low for too long, than by the time your show roles around their will power is shot resulting in a breakdown of self control. When the person steps off stage they have no more restrictions and the flood gates have opened, and they go hog wild.

SP – Do you follow a flexible diet?

Sohee Lee – Yes I really believe in it. The competition stage cannot be your end goal. It is important to have a goal after stepping off the stage and to know how you are going to approach both training and nutrition in the long term. Years ago I made the mistake of following a meal plan prior to a competition; I really restricted and deprived myself of many things throughout the training, as result after the show I gained about 20 pounds.

SP – Do you encourage your clients who compete to follow a flexible diet approach? How has that worked out?

Sohee Lee –Absolutely, a lot of my clients compete but never rebound, they follow this approach to nutrition and they understand that the stage is not the be-all end-all. It is a 100 percent psychological approach. That is why I love psychology so much, with health and fitness (psychology) is the most over looked and underrated aspect. Everyone wants to talk about training and nutrition but what people often fail to understand is that if you can’t apply certain principles to your life on a consistent basis then it is completely irrelevant.

SP –What about your clients who don’t compete, do you encourage a flexible diet approach for them as well?

Sohee Lee – Definitely. When working with clients I try to explain that it all comes down to mindset. People often want a meal plan and to be told what and when to eat as well as what to avoid. The problem is this is not sustainable. What happens in a situation where it is too rigid is that when a person goes out to a restaurant or social situation it is difficult for them to enjoy themselves. It can terrify people because all of a sudden there are all these unknown variables.  The fear we have with foods is largely in our heads and we need to expose ourselves to different situations.

SP – I am sure you have clients who contact you after a night out or a day when they feel they ate poorly. What do you tell them?

Sohee Lee – It happens all the time. If a person eats poorly they will often not think long term and become impulsive.  That is when I tell them to just be patient and tomorrow just get back to what you were doing. I tell them not to overdo the cardio or do an extra workout. This can become a horrible cycle. They just need to get back to normal and realize feeling guilty is not going to help. That’s why I love this approach, there is no shame and no guilt involved.

SP – Looking at your website I read an interesting article about body  image and “Fitsperation.” Can you tell me more about it and the negative aspects of it?

Sohee Lee – Absolutely, fitsperation which is intended to inspire and motivate others often leaves people feeling bad about frustrated. Social media has done a lot of good for society but at the same time it can be so misleading because everyone puts a positive spin on everything. The posts put out there by people in the fitness industry (trainers or athletes) are of when they look their best. As a result others think that is what these individuals look like year around. They look at themselves and think “why can’t I look like this all the time?” Not realizing that the person they are following is not perfect and may be 20 pounds heavier than when they posted the photo.

SP – Do you think the fitness industry is doing a disservice to people?

I think in a lot of ways it is doing good, it is getting people to move because the large majority of people are sedentary. At the same time we are moving people in the wrong direction. People are not doing what they should be doing. People like intensity, but that is not necessarily the best thing for them. People like to say that they had to kill themselves to get to where they are. No one wants to say that it was through consistency and moderation that they got to where they are. But that is often the best way. It is better to be 80%, 100% of the time then it is to be 100%, 20% of the time.

SP – Do you have any advice for someone who is looking to start training but may be nervous?

Sohee Lee – The great thing about this journey is that it is lifelong. You may make mistakes along the way but there is always room and time to keep getting better.

Sohee Lee offers customized online personal training and nutrition consulting. Her clients are offered unlimited access and have weekly checkins with her. She can be contacted through her website www.soheefit.com and can be followed on Instagram at @soheefit. Checkout her ebook at www.beginnersmacros.com.

The post Sohee Lee – Exclusive Interview With Fitness Athlete Sohee Lee appeared first on Fearless Motivation - Motivational Videos & Music.

Image Credit: www.successlab.tv

Les Brown is the premier motivational speaker and a leading authority on topics such as self-help, motivation, personal development and raising self-esteem. But he is more than those titles and is beyond those words. This is what makes him the greatest motivational speaker on Earth. He has entertained, informed and connected with crowds as large as 80,000 people in one session.

Les Brown has the ability to energize and motivate people from all walks of life. He skillfully weaves life-changing and compelling influential stories that leave a lasting impact. So, when you leave his sessions, you walk out as a different person.

Here are 5 reasons that justify Les Brown’s place on the top as the greatest motivational speaker on Earth.

1. He makes you believe “It’s Possible”

Self mastery is the key to achieve anything. Les Brown believes that if you give proper time and effort to any activity, there is nothing that remains between you and your goals. He not only believes in this mantra, but also makes you believe them as well. He is truly contagious when it comes to making people change their mind and making them embrace new possibilities. He states if you concentrate on any given task and are determined to develop yourself, you can transform your life.

2. He Leads by Example

He came from nothing and rose above circumstances to achieve success. His own life wasn’t any different than ours. He was born to a low income family living in Miami and was given up for adoption. Later in life, he was considered “Educable Mentally Retarded” in school but he overcame that.

Les Brown never let the comments and titles affect his self-esteem. He learned to reach his potential, all by himself. He also faced defeats when starting his career as a radio personality, but he didn’t give up and eventually received what he deserved.

3. He focuses on Holistic Development

He is one of the very few motivational speakers who not only focuses on self-esteem and self-help but focuses on holistic development. You cannot definitely perform well without good health. Health can’t be denied as a healthy body assures a healthy mind.

What makes him standout from other speakers is his ability to keep the audience involved. He uses humor to engage everyone in the crowd and brings the most out of them in just a single session. He fills you with gratitude and makes you live in the present.

4. He wants you to find your Purpose

Les Brown is an advocate of finding clarity in your life. All his sessions include learning, where he shares his secret to find the true calling in your life. He focuses on finding the purpose before starting something new, because if you know your reasons then there is hardly anything that will stop you from succeeding.

5. He is Fighting Mediocrity and teaches you to do the same

When our dreams are shattered, we often lose hope and stop weaving any sort of dreams again. That is the time when you accept defeat. It is at this time you settle for mediocrity and stop asking for more. From the start of his career as a motivational speaker, Les Brown has been teaching people to stop settling for the mediocrity. He makes you believe that you deserve more than you are settling for and this is why there is no need to be satisfied with less as you deserve more.

Les Brown has struggled through his own life and now works to ensure we do not have to. With so much to offer to his audience and the citizens of the world, not only does he teach us how to enjoy a better life but help others enjoy a better life too.

Les Brown Motivational Speaker Facts:

Full Name: Leslie Calvin “Les” Brown

Born: February 17, 1945

Official Website: http://lesbrown.com

Official YouTube Channel: https://www.youtube.com/user/LesBrownMotivation

Estimated Yearly Earnings: $4,000,000

Product Store

Les brown is one of the most famous, renowned, and powerful motivation speakers on the planet today.

His speeches are used in many motivational videos on you tube, and some, including “you can live your dreams” have become a worldwide phenomenon & he has a passionate loyal following.

Why is Les Brown so great? In one of his (now famous) speeches, Les describes how He was declared “educable mentally retarded” while in grade school. Despite this Les Motivated himself to reach his full potential, this is a key point he references in many motivational speeches he now gives, of course he got past this hurdle and went to to become regarded as one of the greatest motivational speakers in the world. A real life story of someone who has acheived so much when it did not seem possible for him to do so.

Les Brown Motivational Speaker Quotes:

“Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way.”

“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.”

“”If you’re working on you dream, sure they’re gonna be times when you’re gonna want to give up, sure there will be times when life will knock you down and catch you on the blind side, but the challenge is to hold on.  And if you hold on tenaciously, I say the universe is on your side.  If you don’t decide to act on your dream, if you don’t decide to make a decision to live your life, if you don’t decide to step into your fears, if you don’t decide to say yes to your life, it will never work for you. You’ve got to live what’s in life, life is too short and unpredictable.

But what do we say?  ”But there will always be tomorrow.”   Oh, no. There’s no guarantees that you’re gonna show up tomorrow.  Always something there, the reason you can’t move on, the reason why you can’t grow to the next level, why you can’t being to manifest your greatness, why you can’t begin to live life on your terms, that you’re gonna say “it’s not worth it.”  Yes, that’s going to be right there for you, it’s going to be in your face, telling you to go back.  So if you want to do something, if you’ve thought about something you want to do, take it head-on.  Life will never be the same. Live your dream.””

The post 5 Reasons Why Les Brown Motivational Speaker Is the Greatest appeared first on Fearless Motivation - Motivational Videos & Music.

Download Last Day Motivational Music Track on iTunes | Google Play or Amazon MP3

We hope to have inspired you though this motivational speech. Feel free to comment below and support us by visiting our website. Be Fearless

“Last Day” Motivational Music track – Listen FREE on SoundCloud now:

Download Last Day Motivational Music Track on iTunes | Google Play or Amazon MP3

Speaker: Sean Jones (Jones 2.0)

Lyrics for Last Day Motivational Video & Last Day Motivational Music Track:
What if today was your last day?
When we are born no-one gives us a note with our used by date on it.
No-one has the privilege of knowing when their time is up.
Maybe, if we did we would live life differently…
LIVE -LIFE differently.
Rather than existing
Maybe we would live this life to it’s fullest potential.
Maybe, we would give more, do more and be more.
Maybe we would have more DRIVE
, more DESIRE
, more ENTHUSIASM FOR LIFE
Maybe we would go after our dreams with more INTENSITY.
Maybe we would not give up so easily.
Maybe we would CHASE OUR DREAMS HARDER & FASTER.

WHAT ARE YOU HOLDING BACK?
Can you give more?
Today when your body is telling you to take it easy.
Tell your body this – NOT TODAY!
Today is different!
Today I WILL SUCCEED!
I WILL SUCCEED NO MATTER WHAT!
I WILL REACH MY GOAL!
I will reach my goal at ANY COST!!!!
I KNOW I HAVE THE POWER TO REACH AND EVEN EXCEED MY GOAL
I KNOW I AM POWERFUL
I KNOW I AM STRONG!

Yes it will be hard
Yes there will be hard times, obstacles, haters and naysayers.
And there you will be proving them all wrong
There you will be showing that YOU WILL NOT GIVE UP

A champion is defined as someone who GETS UP when it seems HE CAN’T GET UP.
You are a champion
PUSH YOURSELF TO THE LEVEL OF A CHAMPION
I KNOW YOU GOT MORE.
PUSH PAST YOUR LIMITS
You will discover your true power, your true capability
PUSH
PUSH HARDER
GIVE ME MORE!

Nothing is worth more than this moment
Give it your all.
Leave every ounce of energy out this day…

If you go to bed tonight and do anything but collapse in a heap of exhaustion you should be DISGUSTED in yourself.
Don’t YOU EVER wonder what if.
Don’t YOU EVER leave an ounce of your soul in YOUR YESTERDAY.
You want to be great?
Show your GREATNESS!
Show your CHARACTER
Show your HEART!
RAISE YOUR EXPECTATIONS
YOU ARE SO MUCH MORE THAN YOU EVER IMAGINED.
YOU ARE POWERFUL
YOU WILL SUCCEED
YOU WILL ACHIEVE

Push yourself.
Every minute of every day
Leave it all out there, as if there were no tomorrow
And one day you will look back with pride at the life YOU created, through heart, courage and pure determination.
Be Fearless.

There is never an excuse for being anything but the hardest worker in any room.
I may not be the most talented…
I may not be the strongest…
I may not have the opportunities of others… But mark my words…
I am the hardest worker … IN ANY ROOM
NO-ONE WILL OUT WORK ME
NO-ONE WILL OUT HEART ME
I WILL REACH ANY GOAL I SET FOR MYSELF BECAUSE I KNOW WITHIN MY HEART I WILL GIVE MORE THAN ANY OTHER HUMAN TO ACHIEVE IT

NO-ONE WILL OUT WORK ME
NOT TODAY!
NOT TODAY, NEXT WEEK OR NEXT YEAR

HEART, COURAGE, DRIVE, BURN WITHIN ME ALL DAY EVERYDAY

WHAT I LACK IN TALENT I MAKE UP FOR IN SPADES WITH PURE DETERMINATION AND A RELENTLESS DESIRE TO BE THE BEST!

I will fight for what’s mine
My dreams
My goals
My vision!

The post Last Day Motivational Video – Fearless Motivation appeared first on Fearless Motivation - Motivational Videos & Music.

Never Settle Motivational Video – Watch on Youtube Now – Fearless Motivation:

Now Available to buy on iTunes! Also Available on CD Baby, and to listen for free, all day every day on our Soundcloud Channel.

All copyrights to videos go to their respective owners, all references to videos are in our descriptions.

Buy “NEVER SETTLE” – Motivational Track on iTunes, Google Play or Amazon MP3 now

We hope to have inspired you though this video and music creation. Feel free to comment below and support us by visiting our website. Be Fearless

***This video falls under the fair use exception, all of the used footage belongs to it’s sole owners, no copyrights infringements intended.

Buy “NEVER SETTLE” – Motivational Track on iTunes, Google Play or Amazon MP3 now

SPEAKER: Sean Jones / Jones 2.0
LYRICS: “Never Settle″ EPIC Motivational Music by Fearless Motivation:

The only limitations are those you set up in your own mind
Ther is no such thing as impossible.
If you can believe it, then my god you can achieve it

Limitations.
There are no such thing as limitations…
The only thing holding you back is yourself..
Your own views of what IS, and, what IS NOT possible.

It’s easy to get deflated when others don’t believe in you.
Especially those that might be close to you.
There are always going to be those that say it can’t be done

Their thoughts & feelings will BEAT YOU DOWN!
They will knock you down to the ground.
But i’ll tell you what you are going to do.
You WILL GET BACK ON YOUR FEET!!!
Because you know there is more inside you than they will ever know.
You know your greatness!
They know nothing…
They don’t know your courage…
you know!
They don’t know the fight in you…
YOU know!
They don’t know the sacrifices you are willing to make…
YOU know!
They do not know that you will stop at NOTHING to achieve your goals.
How HARD you will work to reach that dream you have.
They know not you have the heart of a LION, the courage of a thousand men, and the strength of this universe at your back.
YOU KNOW!
No one has the right to tell you otherwise
No one knows your true capability
PROVE THEM WRONG!
…
Live your dreams!
…Be Fearless

…..

GET UP EARLY.
STAY UP LATER.
YOU DID NOT WAKE UP THIS MORNING TO BE MEDIOCRE !

PUSH HARDER.
ONE DAY WILL BE YOUR DAY
FIGHT FOR YOUR DREAM
NEVER LET IT GO
NEVER SETTLE
NEVER!
NEVER!
NEVER!

GET. It . DONE!!!!
There are no more excuses
Excuses don’t live here no more
Excuses aren’t invited to this party
Excuses are a virus. Get them out of your life
.
Responsibility is where you live
Responsibility accountability and PURE HARD WORK

WHAT DO YOU WANT TO BE?
Are you going to show some CHARACTER to take yourself to another level?
The level you know you deserve
In order to join the 1% you gotta be doing things the other 99% ain’t willing to do.
The last set, the last rep, the last mile – that’s where we separate the greats.
That’s where the 1% rise to the top.

You see… in order to have the things that others don’t you need to be willing to do the things that others won’t

Are you WILLING?
Are you willing to give me one more rep?
Are you willing to give me one more set?
Are you willing to go the extra mile in order to grab your dreams. To reach your goal?!

Grab your goals by the scruff of the neck
You are in charge here
No more excuses
Your actions determine which club you join
No more excuses
Push your self
Push yourself
No pain. no gain.

SACRIFICE NOW. Enjoy later
PUSH HARD NOW RELAX LATER

IF YOU BELIVE ITS POSSIBLE YOU CAN ACHIEVE THE IMPOSSIBLE.
BELIEVE IN YOURSELF!
YOU CAN DO IT!
NO LIMITS!
NO BOUNDARIES!
NO DOUBTS!

THE WORLD IS YOUR PLAYGROUND
AND YOU ONLY GET ONE SHOT.
MAKE IT COUNT

THERE IS NOTHING MORE SATISFYING THAN MAKING IT ON YOUR OWN TERMS.
MAKE IT HAPPEN
UNLEASH THE BEAST
UNLEASH. THE. BEAST!

Fan Video by Beats Reloaded – Never Settle Motivational Video – Watch on Youtube Now:

The post Never Settle Motivational Video – Beats Reloaded – Fearless Motivation appeared first on Fearless Motivation - Motivational Videos & Music.

The 10 Best Motivational Videos:

1. Why do we fall. Motivational Video by Mateusz M – Best Motivational Videos

2. The Best Motivation. Video by Muscle Prodigy – Best Motivational Videos

3. Unbroken. Motivational Video by Mateusz M – Best Motivational Videos

>

4. Bodybuilding Motivation. I AM THE BEAST. Video by Muscle Factory – Best Motivational Videos

5. No Pain no Gain. Workout Music Video featuring Arnold Schwarzenegger

6. I am a Champion. Motivational Speech video for extreme pump up. – Best Motivational Videos

7. Frank Medrano Natural Bodybuilder. Workout Motivation Video

8. I command you to grow. Workout Video by CT Fletcher – Best Motivational Videos

9. The Best Workout motivation and inspiration Music Video – Best Motivational Videos

10. Best Motivational songs for workouts and bodybuilding. – Best Motivational Videos

The post Top 10 Best Motivational Videos of all time appeared first on Fearless Motivation - Motivational Videos & Music.

Fearless Motivation – Epic beats mixed with powerful motivational speeches.
Push yourself to your limits with your new training partner – The Fearless Motivational tracks.
Available to listen for FREE on SoundCloud, all day every day – NOW LIVE on iTunes, Google Play and Amazon MP3!

Buy “Never Settle – Motivational Track” on iTunes, Google Play or Amazon MP3 now
  

Buy “Purpose – Motivational Track” on iTunes, Google Play or Amazon MP3 now
  

Buy “Time For War v1.0 – Motivational Track” on iTunes, Google Play or Amazon MP3 now
  

Buy “Last Day – Motivational Track” on iTunes, Google Play or Amazon MP3 now
  

Buy “Time For War v2.0 – Motivational Track” on iTunes, Google Play or Amazon MP3 now
  

Buy “My Struggle – Motivational Track” on iTunes, Google Play or Amazon MP3 now
  

Fearless Motivation Instrumental & Background Music
Epic, Audio-only instrumental beats – Intense cinematic music sounds, perfect for workouts, gym, running or general life motivation.

Buy EPIC Audio-Only beats from Fearless Motivation on iTunes, Google Play or Amazon MP3 now:
  

The post Fearless Motivation – Motivational Music Tracks – Soundcloud Itunes Google Play appeared first on Fearless Motivation - Motivational Videos & Music.

We have some epic, new motivational music tracks coming soon.
Huge pump up beats for you to dominate any workout, get you psyched up before a big game or motivation to succeed at the highest level.
Subscribe now for some exclusive offers and giveaways on release day!

The post EPIC Motivational Music & Videos Coming Soon! appeared first on Fearless Motivation - Motivational Videos & Music.