Rock Your Body | @Multifaceted_

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When is the last time you stood in the mirror and said to yourself…


It could have been this morning… or you might still be trying to come up with an answer. If you’re still thinking, then it has been too long. Taking care of your body is a way of loving your body. There is no shortcut to an amazing physique. You have to put in hard work to get great results.

Sometimes you might need a little extra…Inspiration.

When you are looking for a personal trainer, you want someone who can deliver that extra push and guide you in the right direction.

I would like to introduce you to Atlanta’s own Malcolm Wilson. Training since June 2012, Malcolm holds a Bachelor of Science in Biology, a ISSA Master of Fitness Sciences Certification, and he is a former Newberry College (Newberry, SC) football player. IMG_0882.PNG


q and a

What made you interested in personal training? 

“I have been into fitness since I was 13 years old. To keep me out of trouble, my uncle would take me to the gym and train me. Next, I began playing football, and this kept me around fitness. I wanted to be the best athlete that I possibly could, so I knew I had to take my workouts to another level. I began training with an athletic trainer, and he trained me from high school all the way through college. I would perfect every mechanic of training that I was taught; on how to become bigger, faster, stronger, more explosive, and I would teach them to my teammates in high school and in college. It was in sharing what I had been taught through the intense experience of working out with my trainer that I found an interest in training others. It was because he helped to push me to the height of my athletic ability, that he impacted my life. I wanted to share my passion, and help others to reach their true fitness potential in the same way. Inside of every repetition, every set, every exercise, every drill, and every workout was a challenge, and I loved every second of overcoming each one. From there, my family, friends, and random people would always ask to workout with me or ask for some kind of workout advice. As I took on clients with non-athletic fitness goals, I had to learn the difference between personal training and athletic training. In order to perfect my craft doing both, I earned my personal training certification . It was the mentality that my trainer instilled in me that gave me the greatest feeling in the world. It was the crazy workouts that taught me the things I needed to know, and it was the combination of the two that changed my life and made me want to share my training with the world.”


 What has fitness done for you? 

I have been working out since the age of 13, so fitness has always been apart of my life. It has molded me, both physically and mentally. Physically, fitness has made my muscles bigger, my body stronger, and my legs faster. I love my physique and how I can perform physically, but it is what fitness has done to my mind that I love the most. Mentally, fitness has sharpened my mind to take on and handle anything.

What are your future goals? 

I have three future goals that I am currently working towards. There are alot of trainers in the city of Atlanta, and I want to be best….I want to change the profession of fitness and change as many peoples lives as I can in the process.

To set my services apart from everyone else, I have began developing a new training system that will deliver a more effective workout for my clients. Next, I want to take my new training system and open my own gym/training facility and continue to spread my training throughout the city.

Lastly, I recently got into fitness modeling, it was a great experience and I would like to do more of it.

iphone.jpgMost memorable moment? (Training a Client or Personal Moment)  

This came from my first training job, and I was working for LA Fitness at the time. I began to constantly film my workouts and post them to Instagram and Facebook. I would always come up with the wildest but fun workout ideas in order to show my athletic ability on my posts. After a few months of this, an Adidas representative from Germany reached  out to me on Instagram and invited me to New York to do a photo shoot modeling their new line of training gear for the upcoming seasons. It was because they loved my posts that they wanted me to put my talent on film in their new gear. Going to New York and modeling for Adidas was the most fun thing I have ever done, mainly because I literally got to workout in front of a camera for 10 hours. I loved every second of the process because working out took me to a place that I had never been to do something that I had never done before, it just shows that hard work really does pay off.

3  “Not So Commom” Nutrition Tips

1. Consume essential fats in order to burn body fat
There are two types of fat, essential fat (good fat) and saturted fat (bad fat). A lot of people would think that in order to lose fat they will need to remove it from their diet. However, eating this macronutrient can actually help you to metabolize and burn more fat. With this being said, everyone needs a healthy balance of the three macronutrients; protein, fats, and carbs in their diet.  It is best to meet your protein needs first and then adjust your fat and carbohydrate intake accordingly.  Eating more protein and essential fat means eating less carbohydrates.  This will reduce your overall insulin (fat cell creator and storer) levels. Lower insulin levels allow your body to use fat cells for energy and fuel your muscles during your workout instead of storing them in your body.

2. Avoid eating “white foods”
White foods refer to processed and/or refined foods such as white flour, white rice, white sugar, white bread, pasta, crackers, and cereal. This excludes foods such as onions, cauliflower, and white beans; this is because these are natural foods and they rich in vitamins, minerals, antioxidants, and phytonutrients.  On the other end of the spectrum, processed ”white foods” have been stripped of their nutritional value and have almost no health benefits.  While these foods may taste good, they are not satisfying to the body and therefore leave you over fed and undernourished. This means you will be hungry because your body is craving the nutrients it is not receiving, this usually leads to over eating and eventual weight gain. So be sure to stay away from processed foods and instead eat more whole and natural foods to deliver much needed nutrients to your cells.

3. Cook with more herbs and spices instead of cooking with salts
We get an overwhelming amount of sodium in our diets. Too much sodium causes water retention, higher blood pressure, and can lead to athlersclorosis (hard arteries). In order to aviod this, it is best to cook with more herbs and spices instead. This is because herbs and spices provide healthy antioxidants, boost the metabolism, detox the body, and aide in weight loss. Cooking with too much salt and consuming it for too long without exercise wil increase blood pressure and lead to heart disease. Herbs and spices such as: garlic powder, ginseng, mint leaves, curry, cumin, basil, allspice, caynne pepper, cinnamon, nutmeg or ginger to name a few while having health benefits can also replace the taste of salt.  Cooking with herbs and spices can help with weight loss.


1 Common Weight Loss Misconception

Once I begin training people, it is often that I hear my clients say that they didn’t eat anything during the day because they are trying to “lose weight”. This has to be one of the biggest misconceptions when it comes to weight loss today for two reasons. First because our body has its own survival mechanism for periods of low caloric intake When you don’t eat food your body has to work and survive with little to no calories. In response to this our bodies go into “famine” or survival mode and the body will slow its metabolism (the rate at which your body burns calories at rest) down in order to hold onto any incoming calories in order to protect itself. Instead of starving ourselves, it is better to eat several properly portioned meals a day within two to three hours of one another in order to keep our bodies out of survival mode.  This will also boost our metabolism and burn calories that will be used for energy. Once you train your body to eat this way,  your body will be able to produce and utilize more energy for all daily activities. Second, we have to understand that calories are a measurement for the amount of energy that is inside anything we eat/and or drink. So it is important to fuel our bodies with proper nutrition in order for us to have energy to carry out our everyday functions. Eating more regularly is how we will properly lose weight, not by starving our body.

training rates

One on One Training Rates:
$35/hr session
$25/30 minute session
1 Hour Packages:
12 sessions $420/mo
8 sessions $280/mo
5 sessions $175/mo

30 Minute Packages:
12 sessions $300/mo
8 sessions $200/mo
5 sessions $125/mo

This includes a goal consultation, a fitness assessment/measurements, one on one attention, tailored workouts, workout adjustments, a nutrition plan, and my full support as your trainer.

group training$20/hr session per person (atleast 3, no more than 8 people)
$10/30 minute session per person (at least 3, no more than 8 people)

This includes bootcamp styled fitness workouts that are designed to incinerate fat, and build a better body.
You know we have to give you guys something to try! Here is an indoor calisthenic (bodyweight) workout that can performed anywhere!
Let us know what you think! Hit us up on Instagram, tag us or use a the hashtag …diasehs


Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content in this post. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this web site, you assume the risk of any resulting injury. Thank you.

Yes…the disclaimer is necessary.


STOP! HEY YOU!…YES YOU! Go follow Malcolm on Instagram right now! Don’t have Instagram? That’s fine because he has Facebook too!
Social Media/Contact:
InstagramFacebook  |
Email | Phone (803)807-1794

And if you’re not following me on social media…YOU SHOULD BE!!!  

What’s the Skinny?

After a bit of observation, I have come to a conclusion. These days many people plan for holiday food more than the actual holiday. It’s all fun and games until that last piece of pie. Then reality strikes!

Let us not fall victim to the cliché holiday timeline…

At the beginning of the holidays, you indulged in all the great food & drinks…later on in the season you might be a bit angry with yourself due to your diet…and when New Years rolls around…your resolutions list might look something like this…


Holiday pounds are a real thing! Here are 3 ways to help you shed those pounds, and add a little spice to your fitness routine!

1 | Drink enough water

I can not stress this enough! Water makes up over half of your body. If you don’t drink enough water right now, this should be your jump start. For those of you that don’t like regular water…

Spice it UP! Fruit-infused water

This is what many call “detox” water, and that it is! Adding luscious fruits and herbs to your water detoxifies your system, helps with weight loss, and reduces post workout fatigue.

Detox Water Flat Lay

Bonus: It makes your hair and skin look amazing!

Some popular detox water combinations are:

Lemon & Mint

Mango & Ginger

Tangerine & Strawberry

Cucumber & Lemon

2 | Write out a goals list

There really has to be a “method” to your madness. When writing down goals, most people make the mistake of striving for semi-unattainable goals. The belief with that method is that it will “push you”, and make you work harder….WRONG. Do not say you want to place in a runners marathon in 2 weeks if you can barely make it through a mile jog. Write down goals you know are within reach, then work your way to a larger one. This way you will be excited that you achieved your goal, and it will give you that necessary boost going into the next one!

Spice it UP! Reward yourself

After you reach a goal reward yourself. Now don’t get carried away, and fall off of the wagon. I don’t necessarily mean with food either. Buy a new workout top or a pair of cute leggings. New clothes for you and motivation to workout. It’s 2 for 1, and you can’t beat that!

UA tights

These Under Armour leggings are up next on my list!

 Price: $44.99 USD | Like them? Click the logo!


3 | Grab a friend!

There is nothing better that having an outside support system in any goal you want to achieve! A good friend of mine/former roommate is a lover of fitness. We made a habit out of going to the gym together, and she started a training series by Ashley Horner called Pipehitter. I wanted to know what all the hype was about, so I tried it with her…..

I loved it! I would recommend this workout to anyone who is in fairly good shape & likes to lift. It’s intense! Be sure to stretch before and after…you will thank me later.

Spice it UP! Indoor rock climbing

Your workout might be getting a little boring, and this is the time when you might need to step outside the box. Rock climbing is a great full body workout, and it gives you the opportunity to challenge yourself. Not all the climbing courses are the same, so if you’re not that experienced there is no need to worry. Plus, if you go with a friend you can push each other to keep climbing. Race you to the top!

word on the street

I asked some fit fanatics…

What’s your favorite part of working out & your favorite type of workout?

They said…

“It’s an escape, and my favorite workout is Olympic lifting.” – Jennypher | @jennypher.rossi (Alaska)

“My favorite part of working out is the end of it. Not because it’s over, but because I feel a great feeling of accomplishment. I don’t have a personal favorite, but most arm workouts I enjoy.”- Sarah (Illinois)

“Favorite part of working out is feeling the change in mental and physical health. Favorite workout is anything on legs and butt.” –Alexis | @lex_frombliss (Georgia)

“I love when I am on my last set in a workout, that means I’m almost done! My favorite workouts are running & core exercises.” – Ashley (Ohio)

“Favorite part of working out is the pump and the progress. My favorite workout is deadlifts.”- DQ (Georgia)

“Favorite part of working out is the blood rush to the muscles being worked. It lets me know that I’m working. My favorite workout is leg press.” – Sasha | @sdot_beautiful1 (Georgia)

“The feeling of accomplishment and that adrenaline to complete each set. My favorite workouts are bike, and treadmill with weights.”- Dezsarae (Arizona)

“The fact that for that one hour I am working out it’s all about me and being In tune with my body. My favorite is a powerful squat for the glutes!” – Aroosha | @arooshanekonam (Scotland)

“Favorite part is after I finish. I know I’m going to see results and knowing that I pushed myself to finish the workout. Favorite workouts are soccer workout. Usually shuttle runs.”- Zoe | @zswift_33 (Kentucky)


Thank you to all that participated in my survey! Alright everyone, get out there and get moving!