CREATE GOOD HABITS &
SHOW UP FOR YOURSELF &
HAVE A POSITIVE MINDSET &
YOU CAN GET THERE TOO

They call me Butter, but don’t get it twisted—I melted off over 100 pounds the hard way. No shortcuts, no crash diets, just straight-up dedication, hustle, and a whole lot of sweat. It wasn’t always easy (especially when your name sounds like something you’re trying to cut out), but that’s the beauty of it—it can be done. I’m living proof that with the right mindset, a little bit of humor, and a whole lot of heart, you can transform your life and still enjoy the journey. Now, I want to share what worked for me—the routines, the mindset shifts, the real-life tips—because if I can do it, so can you. Let’s melt the excuses and cook up some real change together.

Heaviest Weight (lbs)

Total Weight Lost (lbs)

Current Weight (lbs)

%

Can You Do It?

Quick FAQ

What made me lose weight?

I wanted to lose weight because, as a music producer and dancer, I knew my body needed to match the energy of my passion. I was creating sounds that moved people, but I couldn’t move the way I wanted to—physically or mentally. I deserved to feel strong, confident, and alive in every beat I dropped and every step I danced. This journey wasn’t just about shedding pounds; it was about stepping into the best version of myself so I could keep doing what I love with purpose and power. Now that I’ve done it, I’m ready to share everything that worked for me—because if Butter can melt 100 pounds and still groove, so can you.

Was it hard?

One of the biggest lessons I’ve learned on this journey is that happiness isn’t handed to you—you’ve got to work for it. Whether it’s building wealth, nurturing relationships, or leveling up your mental and physical health, it all takes real effort and dedication. But here’s the good news: the work is *worth it*. When you commit to showing up for yourself, the rewards go far beyond the scale. You feel it in your confidence, your energy, your peace—and that’s the kind of success money can’t buy.

How long did it take to lose weight?

When I hit my 100-pound milestone, it took me about 8 months—but don’t let that number fool you. That’s just the surface. The real story runs deeper, because true transformation isn’t just about time—it’s about intention. Anyone can chase a quick result, but what really matters is building habits and a lifestyle that last. For me, it wasn’t just about losing weight, it was about gaining a better mindset. The key is shifting your focus from a finish line to a lifelong journey. Because at the end of the day, this isn’t a sprint—it’s a marathon. And the goal isn’t just to change your body, it’s to change your life.

Daily Workouts

*If you see skipped days, it’s probably a rest day*

Index: BW (Body Weight), KB (Kettle bell), DB (Dumbbell), BB (Barbell), CAB (Cable), FM (Free-Motion), MA (Machine), PL (Plate), Sets x Reps, Incline/MPH

May 8, 2025

May 8, 2025

Warm up (3sets/12)

  • (3×12) KB Swings 18lbs
  • (3×12) KB Squat 18lbs
  • (3×12) KB Halo 18lbs
  • (3×12) Forearm Twists 10lbs
  • (3×50) Jump Rope

Circuit 1 (3sets/1min)

  • MA Chest Press 108lbs
  • DB Bent Over Kick backs 15lbs
  • DB Shoulder Press 17.5lbs

Circuit 2 (3sets/1min)

  • DB Incline Fly Twists 20lbs
  • BB Skull Crushers 40lbs
  • BB Chest Press 40lbs

Circuit 3 (3sets/1min)

  • MA Decline Press 102lbs
  • DB Single Arm Tricep Ext 7.5lbs
  • PL Squat 25lbs

Core Circuit (3sets/1min)

  • Core Twists 10lbs
  • Penguin Abs
  • Leg Lifts

Cool down

  • 15min Walk

Walk With Iris

  • 1mi

May 6, 2025

May 6, 2025

Warm up (3sets/12)

  • KB Swings 10kg
  • KB Squat 10kg
  • KB Halo 10kg
  • Forearm Twists 10lbs
  • (3×50) Jump Rope

Circuit 1 (3sets/1min)

  • BB Preacher Curl 35lbs
  • BB Bent Over Row 36lbs
  • BW Squat Knee Raises

Circuit 2 (3sets/1min)

  • DB Incline Curl 12.5bs
  • DB Alt Front Raise 12.5lbs
  • DB Lat Raise Lunge 12.5lbs

Circuit 3 (3sets/1min)

  • CAB Face Pull (high/low) 70lbs
  • CAB Crucifix Curls 30lbs
  • CAB Lat Half Kneel Pull-Down 50lbs

Core Circuit (3sets/1min)

  • (3/20-side) Penguin Abs
  • (3/15-side) Crunches
  • (2/20-side) Mountain Climbers

Cool down / Cardio

  • 20min Steady Inc Walk

Walk With Iris

  • 1mi

May 5, 2025

May 5, 2025

Warm up (3sets/12)

  • (3×12) KB Swings 18lbs
  • (3×12) KB Squat 18lbs
  • (3×12) KB Halo 18lbs
  • (3×12) Forearm Twists 10lbs

Circuit 1 (3sets/1min)

  • DB Fly 32.5lbs
  • BB Skull Crushers 40lbs
  • Bench Knee Drives

Circuit 2 (3sets/1min)

  • DB Incline Fly 32.5lbs
  • DB Kick backs 22.5lbs
  • PL Side Crunch 25lbs

Circuit 3 (3sets/1min)

  • MA Decline Press 102lbs
  • DB Shoulder Press 17.5lbs
  • DB Single Arm Tricep Ext 7.5lbs

Core Circuit (3sets/1min)

  • Core Twists 5lbs
  • Penguin Abs
  • Bird Dogs

Cool down

  • 15min Walk

Walk With Iris

  • 1mi

May 2, 2025

May 2, 2025

Warmup

  • (3×12) KB Swings 10kg
  • (3×12) KB Squat 10kg
  • (3×12) KB Halo 10kg
  • (3×12) Forearm Twists 10lbs

Weight Training (between sets: BW workouts)

  • (3×12/side) DB Preacher Curl 25lbs
  • (3×12/side) DB Rev Grip Curl 15lbs
  • (3×12) MA Leg Press 180lbs
  • (3×12) MA Deltoid Raise 40lbs
  • (3×12) MA Leg Ext 85lbs
  • (3×12) BB Shrugs 115lbs
  • (3×12) DB Incline Curl 15lbs
    • (3×8) DB Lat Raise 10lbs
  • (3×12) CAB Lat Pull Down 70lbs
    • (3×12) BB Bent Over Row 15lbs
  • (3×12) MA Rev Deltoid Fly 40lbs
  • (3×12)CAB Seated Row 70lbs
  • (3×12) FM CAB Deltoid Raise

Cool down

  • 15min walk

May 1, 2025

May 1, 2025

Warmup

  • (3x1min) Jump Rope
  • (3×12) KB Swings 18lbs
  • (3×12) KB Squat 18lbs
  • (3×12) KB Halo 18lbs
  • (3×12) Forearm Twists 10lbs

Weight Training (between sets: BW workouts)

  • (3×12) MA chest Press 128lbs
  • (3×12) MA Decline Chest 122lbs
  • (3×12) MA Chest Fly 100lbs
  • (3×12) FM Inc Fly Scoops 34lbs
  • (3×12) MA Triceps Ext 40lbs
  • (3×8) BB Skull Crusher 55lbs
    • (3×8) BB Chest Press 55lbs
  • (3×12) CAB Triceps Ext Rev Grip 70lbs
  • (3×12) CAB Single Arm Triceps Ext 30lbs
  • (3×12) CAB OH Triceps Ext 50lbs

Cool down

  • 15min Walk

Walk With Iris

  • 1mi

April 28, 2025

Apr 28, 2025

Warmup

  • (3x1min) Jump Rope
  • (3×12) KB Swings 14kg
  • (3×12) KB Squat 14kg
  • (3×12) KB Halo 14kg
  • (3×12) Forearm Twists 7.5lbs

Weight Training (End with PL Side crunch and Knee Drives)

  • (3×12) BB Preacher Curl 40lbs
  • (3×12) BB Rev Grip Curl 40lbs
  • (3×12) MA Leg Curl 60lbs
  • (3×12) MA Angled Leg Press 190lbs
  • (3×12) BB Up Row 45lbs
    • (3×12) PL Shrugs 25lbs
  • (3×12) DB Incline Curl 15lbs
    • (3×8) DB Lat Raise 15lbs
    • (3×12) DB Bent Over Row 15lbs
  • (3×12) CAB Lat Pull Down 70lbs
  • (3×12) MA Rev Deltoid Fly 40lbs
  • (3×12)CAB Seated Row 60lbs
  • (3×12) MA Lat Pull Down 85lbs
  • (3x45sec) Jump Rope
    • (3) Pyramid Suitcase Walks

Cool-down

  • 15min Stretch

Walk with Iris

  • 1mi

April 27, 2025

Apr 27, 2025

Walk with Iris

  • 1mi

Warmup

  • (3x1min) Jump Rope
  • (3×12) KB Swings 14kg
  • (3×12) KB Squat 14kg
  • (3×12) KB Halo 14kg
  • (3×12) Forearm Twists 7.5lbs

Weight Training (End with PL Side crunch and Knee Drives)

  • (3×12) DB Chest Press 32.5lbs
  • (3×12) DB Kick Backs 17.5lbs
  • (3×12) DB Incline Press 32.5lbs
  • (3×8) BB Skull Crusher 45bs
    • (3×8) BB Chest Press 45lbs
  • (3×12) FM CAB Decline Chest 27lbs
    • (3×12) Wood Chops 27lbs
  • (3×12) CAB Decline Fly 66lbs
  • (3×12) MA Fly 50lbs
  • (3×12) CAB OH Triceps Ext 50lbs
  • (3×12) Triceps Ext Rev Grip 70lbs

Cool-down

  • 15min Walk

April 25, 2025

Apr 25, 2025

Walk With Iris

  • 1.mi

Warm Up Circuit

  • (3x1min) Jump Rope
  • (3×15) KB Swings 20lbs
  • (3×15) KB Squat 20lbs
  • (3×15) KB Halo 20lbs
  • (3×15) Forearm Twists 10lbs

Circuit 1

  • (3×15) BB Preacher Curl 60lbs
  • (3×15) BB Up Row 60lbs
  • (3×15) BB Dead lift 60lbs

Circuit 2

  • (3×15) DB Incline Curl 22.5bs
  • (3×15) DB Seated Deltoid Raise 12.5lbs
  • (3×15) DB Lat Front Raises 12.5lbs

Circuit 3

  • (3×15) CAB Lat Pull Down 115lbs
  • (3×20) DB LP Curl 12.5lbs
  • (3×15) PL Shrugs 35lbs

Circuit 4

  • (3×15) CAB FM Curl 22lbs
  • (3×15/side) Wood-chop
  • (3×15) DB Rev Forearm Curl

Cool down

  • 15min walk

April 23, 2025

Apr 24, 2025

Warm up

  • (3×15) KB Swings 18lbs
  • (3×15) KB Squat 18lbs
  • (3×15) KB Halo 18lbs
  • (3×15) Forearm Twists 10lbs

Circuit 1

  • (3×15) DB Incline Press 45lbs
  • (3×15) DB Kick backs 35lbs
  • (3×15) PL Squat 25lbs

Circuit 2

  • (3×15) DB Press Fly 45lbs
  • (3×10) BB Skull Crushers 45lbs
    • (3×10) BB Chest Press 45lbs
  • (3×15) PL Shrugs 25lbs

Circuit 3

  • (3×15) CAB OH Ext 50lbs
  • (3×15) BB Standing Shoulder Press 45lbs
  • (3×15) PL Side Crunch 25lbs

Circuit 4

  • (3×15) MA Decline Press 122lbs
  • (3×20) DB Rev Lunge Del/Front Raise 12.5lbs
  • (3×25) Mountain Climbers

Cool down

  • 15min walk

Popping Class

  • 4:30p to 5:30p

Walk With Iris

  • 0.25mi

April 21, 2025

Apr 21, 2025

Warm Up Circuit

  • (3x1min) Jump Rope
  • (3×15) KB Swings 18lbs
  • (3×15) KB Squat 18lbs
  • (3×15) KB Halo 18lbs
  • (3×15) Forearm Twists 10lbs

Weight Training

  1. (5×6-8) BB Preacher Curl 70lbs
    • (5×10-15) BB Bent Over Rows 90lbs
  2. (5×6-8) MA Lat Pull Down 186.6lbs
    • (5×6-8) DB Alt Upright Rows 30lbs
  3. (5×6-8) DB Incline Curl 25lbs (Arm Slightly Out)
    • (5×6-8) DB Lat Raises 15lbs
  4. (5×6-8) CAB Crucifix Curl 70lbs
    • CAB Half Kneeling Lat Pull-down 100lbs
  5. (5×6-8) CAB Low Row 115lbs
    • (5×12) PL Squat 35lbs
  6. (5×6-8) DB Top Half Rev Grip Curl 15lbs
    • (5) KB Pyramid Walk 12kg – 24kg

Cool-down/Cardio

  • Cool Down Circuit
    • (4x45sec) Jump Rope
    • (4x45sec) Knee Drives

Walk With Iris

  • 1.25mi

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