A high protein diet has been proven to: -Build more muscle -Control appetite better -Control blood sugar better -Increase strength -Make you leaner Aim for 0.6-1.0 grams per lb of bodyweight. If that sounds like a lot for you, you probably don’t eat enough now

Try these hacks to “speed up” your metabolism! 1. Train to build muscle/strength 2. Eat enough protein 3. Eat adequate calories to fuel strength gains

If you're trying to build your lower body by doing 3-4 sets of 8-10 lower body exercises per session 3-4x times per week, you're probably spinning your wheels. You're better off sticking to 3 sets of 4-6 movements and doing each set justice. Effort matters. A lot.

Think of muscle like an investment Put in work over time to build muscle and it does a lot of the ‘work’ for you by helping you burn more calories, keep your joints mobile & healthy, improving insulin sensitivity and creating a more youthful hormone profile. Build your health

Embrace the possibility of failure or forever remain one

Is enjoying alcohol with your close friends in moderation good for your social & mental health? Sure Does having more than one drink every time you spend time with your friends work against your progress in the gym? Yes

Doing a lot of things is never a substitute for doing the right things

If you’re just getting started, remember this: Success isn’t about never failing Success is about trying

Being 1% better every day doesn’t sound like it would be effective… Until you realize after just 1 year, you’re 365% better than when you started. Keep going

Human beings don’t like pain or discomfort, that’s just a fact. Luckily we have a choice: Training because we can Or Training because we have to Choose your discomfort

Self discipline is the strongest form of self love It is ignoring simple and current pleasures for bigger rewards to come later in life. It’s loving yourself enough to give yourself everything you’ve ever wanted, no matter how hard it was to get.

One of the most accepting places on earth for someone who is “out of shape” is the GYM. EVERYONE there is trying to better themselves. Don’t believe the myth that gym people are all staring & criticizing you. If anything there’s a mutual respect that you’re there doing the work.

Want something you can start doing today that will bring you closer to your goal no matter the experience level? Walk more

Don’t wish that things could be easier, Wish that you could be better

You shouldn’t wish that things are easier, you should wish that you are better

Training is hard. Changing your habits is hard. Staying disciplined & motivated is hard. NOBODY ever said that it would be easy If it’s easy, it’s likely not doing anything for you.

Where you are today depends on the person you were and what you’ve done Where you go depends on who you CHOOSE to be and the actions you make today

You’re adults, you can go out to bars with your friends a few times a week and nobody can tell you otherwise But don’t pretend like those activities & habits aren’t effecting your progress in the gym Don’t ignore the big picture for short term pleasures

You are what you tell yourself you are

If your gum loses flavor before your warmup is done, your warmup is too long 🧘