The price of change is discomfort.

The formula for fat loss is as follows: Fat Loss = Good Sleep + Resistance Training + Walking + Caloric Deficit + A High Protein Diet Follow this for 3 months and you will be amazed.

Harsh Truth: People over eat more becuase they are bored, tired or stressed rather than actually hungry.

I see high correlation between those that struggle with their weight and lack of organization skills Building systems to account for this lack can be the golden ticket people need. "You don't rise to the level of your goals but fall to the levels of your systems." - James Clear

My daily non-negotiables: - 10k Steps - 1 Gallon of Water - 7 Hours of Sleep - 20 minutes of morning sun - 1g protein per lbs of bodyweight - 4 Servings of Fruits/Vegetables

Try fasting the opposite way. Eat breakfast in the morning and have an earlier dinner. Then go for a walk after dinner and let the food digest before going to bed. And since most people binge eat at night and not in the morning the fast after dinner will help prevent that.

What most people think is best for fat loss: Cardio > Weight Training > Nutrition > Sleep What actually is best: Sleep > Nutrition > Weight Training > Cardio

It took you YEARS to get out of shape. But you give up after a couple weeks becuase you aren't seeing "results". Your body didn't change in a couple weeks, so stop expecting it to change in a couple weeks.

The 4 best "hacks" on the planet for a fit body: 1. Walking 2. Weight lifting 3. Quality sleep 4. Whole foods Get these 4 right consistently & you're going to feel incredible.

Lifting weights, going for walks, eating more protein and getting more sleep will solve more problems than people realize.

Boring work leads to exciting results: Boring work: - 8 hours of sleep - 10k steps per day - 3-4 workouts per week - Eating 90% whole foods Exciting results: - Summer abs - Strong body - Healthy brain and body

Carbs aren't the enemy. You just don't need as much as you think or want.

- Eat clean Monday to Thursday - Eat crap Friday to Sunday - 4 days on, 3 days off = 57% effort - 57% is failing - No wonder you’re not seeing progress

Losing 1-2 pound/ week doesn't seem like much, until you do the math. 4-8 pounds/month. 12-24 pounds in three months. 24-48 pounds in six months. 52-102 pounds/year. The key is consistent weight loss over yo-yo dieting! Just like investing, slow returns compound over time!

Losing weight is great! But sustaining the weight loss is better.

Lift the weights. Eat the food. Get the sleep. Trust the process.

The gym is not a place to just burn calories. The gym is a place to get stronger and build confidence in what your body can do. Let your nutrition be the calorie deficit for fat loss, not workouts.

Want to look better? Lift weights. Want to feel better? Eat better food. Want to move better? Go for walks.

Cure for most people's body dysmorphia: Get off social media, put your phone down and get out in the real world.

If you do the following: - Walk 10k steps a day - Drink 1 gallon of water per day - Do 4 weights sessions per week - Sleep more than 7 hours per night - Eat 4 big servings of protein per day - Double your fruit/vegetable intake In 6 months you will be a different person