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Shotzie Cado
This Is How I Train Effectively to Stay Fit While Working from Home

Shotzie Cados Stats When We Talked with Her 💪

38 years
173 cm
(5 ‘8)
73 kg
(160 lbs)

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👋 Hi! Tell us about yourself and your training

Hi, my name is Shotzie Cado, I’m 38 years old, and I am self-trained.

I currently live in Atlanta, GA, and grew up participating in all sports from weightlifting to cheerleading. Basketball, softball, soccer, tennis, track, weightlifting team, and even chorus.

I’ve continued keeping my mind and body in shape still weightlifting and doing other HIIT programs, along with MMA training.

I do have friends and sometimes strangers asking for my advice in health and fitness, but I am not a professional by any means lol. I respect what professionals have gone through to become certified, so I make sure anyone I work out with understands that.

I do not have any current sponsorships, but that would be amazing!

I also have a friend or two that I consistently work out with. There is nothing like someone by your side to help hold you accountable, and to unsub consciously push you mentally.

I organize tradeshows, so I travel a lot for work. I work from home, so this gives me the availability to work out in peace and at my own pace without feeling rushed.

I work out, not only because it keeps and maintains your body, but I truly enjoy working out and how I feel after.

⏱ Describe a typical day of training

Right now, with everything going on with the COVID-19 virus, I’m doing a lot of home workouts. But I cannot wait to get back into a gym!

My typical week of training consists of three days of MMA training, which can include weights and cardio, along with MMA rounds.

On days that I’m self-sufficient, I create different programs for the gym that include weights. It’s usually two rounds of about 6-9 exercises, each exercise at a minute.

I have three different bands in my bag, along with gloves, wraps, jump rope, ankle weights and a weighted vest that I wear during workouts.

I like to do full body every day because if I don’t, I feel like my other body parts start slacking in that short amount of time lol.

I finish that off with a nice steam in the sauna for about 30 minutes (if I can stand it lol).

I make sure that I have two off days within the week, which is normally Wednesday and Sunday; one day during the week to handle any business, and the other on the weekend to enjoy myself.

I do not keep track of anything, except when I don’t work out. It’s almost like my body goes into a bit of a shock because it expects that routine.

I’ve never been big on supplements or shakes, but I know that they work for others. Half the time I just forget to take them or fix a shake, so I’ve just made it easy on myself and leave them to the professionals.

👊 How do you keep going and push harder?

Uh-uh, you already said you’d do this or that, so get ‘er done!

I grew up with a lot of boys in my family. So, competition seems natural. Which means I am my own competition.

Even if my body says its tired, my mind is like ‘uh-uh, you already said you’d do this or that, so get ‘er done!’

I find it funny how people think you must spend hours working out, when factually, you can get a good workout in about 10-15 minutes. It just depends on what you’re doing and your overall goals.

But HIIT workouts are the best of both worlds.

What I do not do or take for granted though, is overachieving. This means I NEVER try to lift too much or more than I can handle to prove a point to anyone. I learn my limits and understand them. This doesn’t mean you can’t increase as time goes on, but you should be aware of what you’re capable of.

🏆 How are you doing today and what does the future look like?

Honestly, I’ve never considered future goals.

Especially with what we’re experiencing with the COVID-19, I think I’m doing great. I’ve maintained my weight and body structure, even without weights.

We tend to forget that our own body is a weight and makes for great workouts. Honestly, I’ve never considered future goals. I figure if I’m able to lift, I will. I’ve always enjoyed being active, and I don’t see that changing just because of a timeframe.

I have had many people try to convince me to enter fitness competitions and even MMA competitions. But like I said, I work out because I enjoy how I feel during and after, not because it’s geared towards another accomplishment.

Not to mention, I eat wwaayy too much, so I’ll be the first to admit I have very low control when it comes to the discipline required for those fields lol.

🤕 How do you recover, rest and handle injuries?

The best way I’ve found to recover is a good massage and/or time in the sauna. The heat helps relax those muscles, and you can massage out the kinks.

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Eating the right kinds of fruits, vegetables, and foods make a difference too. Bananas are especially good before or after a workout if you’re feeling cramped or sore.

As for injuries, I’ve been very lucky to not have had any. Like I said, I learn and know my limits, and I never test them.

I’ve seen people injured and what it takes to come back from it. The key to any journey is having the information and applying it according to your situation.

🍎 How is your diet and what supplements do you use?

It’s not about cutting out sugar or carbs or anything.

My diet is HORRIBLE! Lol, it’s not that bad, but it certainly isn’t on a professionally recommended scale.

I’m not eating cheeseburgers every day, but I’m also not stuck on a carb/calorie intake diet.

I just make sure to watch what I’m eating and the time. I try not to eat past a certain time at night. That’s where your weight comes from because you go to sleep, and the food has time to settle and sit, becoming fat.

When people ask me about dieting, I tell them that if you’re craving something, don’t deny yourself. What happens is when you do have a taste, you’re more likely to over-indulge because your body has been craving the taste.

It’s not about cutting out sugar or carbs or anything. It’s just about being conscious and limiting yourself so that you’re not over-indulging.

Once you’ve completed that diet, anything you partake in will certainly nestle its way back onto your body, making it harder to get rid of.

I always tell people, if you’re going to do something like a diet or drastic, it needs to be a lifestyle change.

👍 What has inspired and motivated you?

I have come to learn that looking at others for inspiration and motivation can sometimes let you down.

For instance, you have a certain celebrity you idolize, their views, their idealisms, their methods, etc. Then they do something that puts them in the news, and you’re like, wow, never thought they’d do something like that.

So now your whole perspective of them has changed, which can mess with your psyche.

It’s ok to have someone that you look up to for certain purposes, like how they do something, something they’ve tried that you think you would enjoy, etc. But I choose to look at myself as an inspiration and motivation.

Like, look how far you’ve come, look at your accomplishments, and how can you up your game to the next level. But that’s just me!

✏️ Advice for other people who want to improve themselves?

The first step to wanting to improve yourself is getting started, and that’s usually the hardest part.

We tend to make excuses or give reasons, when it’s just as simple as, get started!

I will say, there is no right or wrong way to workouts. There is no specific routine to follow, timeframes you should do, or places you should go. But you should do whatever is COMFORTABLE for you and YOUR body.

If you decide to hire a personal trainer, make sure to let them know of any limitations that you have so they can adjust your workouts accordingly. Also let them know if you want to improve those limitations if possible.

Document and photograph where you first started and use that as a daily reminder to let you know that you can do anything you put your mind to.

Oh, and STAY OFF THE SCALE!! I can’t express this enough! When you are in the process of losing weight, your body is naturally going to convert your fat into muscle, which weighs more.

If you’re jumping on the scale everyday and not seeing a change or your weight is increasing, it can be defeating and convince you to change your mind about the process.

Judge yourself by how your clothes fit. I’ve found this more efficient and realistic.

Eventually, you’ll start to see your body change. But do not get discouraged because you don’t see anything immediately.

We look at ourselves every day, so it’ll take longer to notice any changes. But trust me, they’re there!

If you choose to workout alone, don’t be afraid to ask someone (hopefully a professional) about how to use equipment.

I cannot tell you how many people I’ve seen using a machine incorrectly and it drives me nuts. But because people are sensitive about their ego, and a ‘woman’ pointing this out to a man, I don’t say anything.

It’s also okay to go out and have a drink or two. You work hard, why not reward yourself instead of punishing yourself for all that hard work. The key is just being mindful in any situation.

🤝 Are you taking on clients right now?

I am not a certified trainer, so no, I am not taking clients. I would never take clientele from working professionals who have dedicated their time and efforts to training efficiently.

But I’m always available for some good ol’ advice!

📝 Where can we learn more about you?

I’m on Instagram @therealshotzie, Twitter @therealshotzie and Facebook.

My website is

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