Mathew Benvie-Evolve Fitness

When someone states their goals and their plan this is not an invitation to tell them what else they need to be doing. Support only

When in doubt, eat more protein fruits and veggies

Reaching your fitness goals will feel easier if you expect it to be hard and take a long time

No one reached their fitness goals in 8 weeks then went back to old habits and had lifelong health. You do the 8 weeks, learn the lessons and continue making changes for the rest of your life. You never go back.

My two easy meals that get me near my daily protein targets and SUPER full 1. Large chicken breast, veggies, potatoes 2. 1.5 cups greek yogurt, 1 scoop protein powder, a lot of blueberries, 1 cup cereal

Unfortunately how you feel doesn't really matter when it comes to your fitness goals. Your actual actions will be what determines your success.

The beginning our your fitness journey can't be compared to the middle of someone elses. You've got to write your own personal story.

If you think your goal will still be a goal in 6 months, why not start today and not regret that you didn't start sooner?

It's the average over time that matters. If you are aiming to eat 2000 calories a day, 1500 then 2500 then 1500 then 2500 if 2000 per day. Manipulate this however you want and you'll eliminate "bad days"

Start with all of the things you know you should be doing to make progress. Then get advice from others when you get stuck.

Do strength training and cardio. Stop listening to anyone who tells you it's one or the other.

You don't need to eat less food. You need to eat more whole foods that are filling and less processed foods that are making you hungry all of the time.

Pro tip for more sleep. Just go the heck to bed on time.

If your partner doesn't support you getting healthier and increasing your healthspan..... Do you have the right partner?

Age is not a disability. The number on your birth certificate doesn't define your ability to do all the things you love. An active lifestyle with regular strength training will drastically reduce any age relate decline you may experience.

Quick note. You don’t need a GD free one minute quiz to figure out how to reach your fitness goals this year. You need to just stick to your plan for the entire year this time instead of quitting when there’s a little bit of friction.

Your habits and daily actions will tell you if you are actually doing the things you need to do for your goals. Did you go to the gym? Did you eat fast food? Did you go to bed on time? If not...will you expect to reach your goals?

If you know you eventually want the goal and it's actually important, start today. Stop putting off progress.

Truth: you will eventually enjoy the process Also truth: you have never stuck with it long enough to work your way into enjoying the process