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, ! It’s no secret that better sleep will lead to a better, healthier, more productive, sexier you. Unfortunately many still struggle to get adequate amounts. So I’m going to share my 3 step process to get your sleep back on track in 14 days!... : AM Routine to synch up your wake up hormones with your wake up time Wake up at the same time consistently Eat within 60 minutes of wakening Get light exposure with 60 min’s of wakening Movement within 60 min’s of wakening Finish shower with cold/cooler water : PM Routine to wind your body & mind down for a good night’s sleep 60-90 minutes before bed: Avoid screens Read Talk to your spouse Listen to relaxing music Stretch Meditate Take a bath ect : Make sure these new routines are realistic to maintain 6/7 days a week. If you’re only able to follow through 3 or 4 nights out of 7 your plan may need some adjusting. There’s no point in setting yourself up for failure. Follow your new routine for 14 days, and I promise you’ll be waking up feeling rested and you’ll be falling asleep within a few minutes of hitting the pillow! If this was helpful make sure to tag a friend that doesn’t sleep well! P.S. I have a FREE ebook that goes deeper into the 14 day process. If you want to the guide on how to get your sleep back in 14 days then send me a DM saying and I’ll send it right over! See more

’ ’ Today’s fitness influencers would tell you that you need to eat less and exercise more, but that isn’t very good advice. What most people don’t know is that chronically high stress hormones (cortisol) is one of the primary causes of packing on extra fat around the belly.... So if you’re carrying an extra tire around your abdomen you’re going to want to focus more on managing your stress hormones, and less on your calorie count, or getting that 5th cardio session in. Here' my simple 4 step process for regulating imbalanced stress hormones, so that you can start losing that stubborn belly fat and feel confident again. Step 1) Removal & Reduction of Stressors Step 2) Adequate Restorative Sleep Step 3) Nutrition Support with The ABC Approach Step 4) Supplement Support In today’s post I will be walking you through step 1. Go to the 3rd slide to see the stress bucket. This is a bucket we all have. Stress is good for us until the bucket gets full. Once the bucket is full and overflows that's when stress becomes toxic. That is when you will begin to feel the symptoms listed on slide #2. On the 4th slide you will see a list of the 6 different types of stressors. Take a look at that list and ask yourself which of the 6 is causing the biggest amount of stress? Can you remove it? If not, you can reduce the stress it produces with stress reduction tools listed. It’s important to note, that when using stress reduction tools frequency is much more important than intensity. I.e. It's much better to get 3 min’s of meditation in 5x a week than getting 5 min’s of meditation 3x a week. If you want to see the other 3 steps drop me in the comments! See more

... I’m glad you like that picture as much as I do because you can lose fat faster without it with the SHIIT (Super High Intensity Interval Training) protocol. With this protocol you will: ... 1) - the research is clear if you want to burn fat stick to short, intense sprints with active recovery. 2) - studies have shown that sprints have an effect on fat loss more present in the abdomen so you want a flatter belly? You can sprint your way to it! 3) B - although sprints aren’t good at burning fat during the workout, they are great for burning fat the hours after - you can keep burning more fat for up to 12-24 hours after you finish your last workout. 4) Improve cardiovascular health & recovery Or you can keep wasting hours doing long boring steady state cardio and continue to get average results... : This is a TOUGH workout and not for those who are feeling fatigued & burnt out. Make sure after each sprint you wait until you're fully recovered before jumping into your next sprint. & !

: ' Studies have shown that about 95% of dieters that lose weight, regain it, plus some. Now I know what your thinking, you're the exception. ... A diet will forsure work for you. All you need to do is eat less & move more. Unfortunately, your body is more complicated then eat less & move more. The reality is if you want lasting change you have to adopt habits that don’t lead to wanting to pull your hair out or eat everything in your fridge on cheat night. So here are 5 things you can try instead of dieting: Focus on food quality over food quantity: Instead of counting calories of low quality foods like cereal, sandwiches, protein bars, fast food, you're going to want to focus on eating high quality foods such as meat, fish, nuts, seeds, eggs, vegetables, fruits, ect Essentially anything that runs, swims, flies or is green. Lift heavy weights. Instead of focusing on burning as many calories as you can on the treadmill you should focus on maintaining muscle mass so you can maintain the amount of calories your body is burning on the daily. Weight training will also lead to multiple benefits, two being increased fat burning and better blood sugar management 2 key things for long term fat loss Prioritize protein (aiming for 1.6 grams per kg of body weight). Studies have consistently shown high protein nutrition programs increase satiety, decrease hunger, and preserves muscle mass. keys for lasting fat loss Manage stress - If your goal is to lose fat & you haven’t taken stress into consideration, you better start! If you’re stressed or your body is, which is the same thing by the way you’re body will not want to let go of fat butManage stress hold onto it. Take responsibility for every part of your results. Every choice you make is either going to bring you closer to your goal or farther away from it. Stop playing the victim and own up to the decisions and the choices you make, this will make yourself more accountable. What are your thoughts let me know in the comments down below! See more

Who can relate? You dial in your nutrition during the week. Smash your workouts and then...... The weekend hits and you let your nutrition slide, eat like crap and pig out. Stay foucsed this weekend No more WEEKENDITIS Shout out to @ronmourra For the killer post! #leanfithealthy #fatlossjourney #strengthtraining #nevergiveup #failyourwaytosuccess #staystrong #onlinecoaching #precisionnutrition #precisionnutritioncoach #commit

’ It’s not the precursor to action. Action is the precursor to motivation. The motivation fairy isn’t going to tap you on the shoulder and sprinkle some motivation dust on you. ... If you’re waiting for motivation to take action, you have it backwards. As the saying goes you would have the cart in front of the horse. If you’re not motivated today, it’s okay. I get it, it’s a Monday you’re heading back into another work week. You overate and under slept again this weekend, so you’re not feeling so hot today. But, if you’re not motivated you’re going to want to get to work. Your motivation will come from doing the work. Doing the work is the catalyst for motivation, not the other way around. So especially when you aren’t feeling motivated DO THE WORK! Because here’s a little secret Action generates motivation. Do you agree? Let me know in the comments down below! See more

’ & , ( ). I’ll personally coach you to your best results ever through optimizing hormone & gut health. Take advantage of the early bird black friday offer & get a FREE month of coaching to gift to a friend/family member or use for yourself. ... DM the words BLACK FRIDAY to get all the details. See more

. For example if you’re storing extra body fat around your love handles & upper back that’s related to blood sugar & insulin. If you’re storing body fat around your belly that’s correlated with your stress hormones. ... Understanding why your body is holding onto or gaining fat is critical for sustainable results. The top 2 hormones I see most often disrupted: 1) Blood Sugar/Insulin - To win the war on fat loss you MUST control your blood sugar & insulin. Insulin is the hormone responsible for regulating your blood sugar. Do you: -Feel tired after eating meals. -Crave sweets before/after meals. -Difficulty falling asleep. -Difficulty staying asleep. -Store fat around your hips & upper back. Than dysregulated blood sugar is likely what’s keeping you holding onto that extra fat you want to lose. My top solutions are: -Plan your meals around protein and veggies. -Eat meat & nuts for breakfast (or a high protein breakfast with some fats). -Lift heavy weights. -Eliminate sugar & processed foods. -Aim to get 7-9 hours of quality sleep. 2) Stress Hormone (Cortisol) - We live in a fast paced society with a ton electronics and guess what? Our bodies are stressed the f**k out. Do you: -Crave sweets. -Feel exhausted physically/mentally. -Are under excessive stress. -Feel tired mid-day. -Store fat around your belly. -Don’t wake up feeling rested. If you answered yes to 2 or more of the above statements your stress hormones are likely keeping that stubborn belly fat around. My top solutions are: -Aim to get 7-9 hours of quality sleep. -Manage mental/emotional stress (journal,yoga,meditate, stretching, deep breathing, walking, ect). -Minimize electronic exposure. -Avoid caffeinated beverages. -Supplement with magnesium. What hormones are keeping you stuck? Send me a DM saying ASSESSMENT and I'll send you over the details of how we can find out what’s keeping you stuck what should be your next steps to start seeing results! DM me ASSESSMENT now! See more

’ ... Oftentimes they are usually caused by under-eating proteins & fats, especially during the day. Some simple solutions to help keep your blood sugar under control & kick your cravings to the curb for good:... 1) Plan your meals around protein, fats & veggies - if it didn’t run, swim, fly, or grow it won’t bring you closer to your goal 2)Lift weights 3-4x a week 3)Control carb intake - our body handles carbs best at two times post-workout or in the evening 4)Prioritise sleep - aim for 7-9 hours of quality sleep 5)Supplement with a multivitamin omega 3’s, magnesium, and carnitine If food cravings are standing in the way between you & your goals I have the perfect gift for you that will help you battle those cravings naturally! It's my latest ebook, Crush Your Cravings, and you can download your copy for free. Send me a DM saying and I’ll send it right over! Relying on sheer grit or discipline to get you through a craving is no fun. In fact, it can even set you up for failure! Instead, what if you address the ROOT CAUSE of your cravings to help prevent, manage, and control them? You can! Let’s do this... Send me a DM saying and I’ll send it right over!

. Macronutrients (proteins,fats, and carbs) Micronutrients (vitamins & minerals) Hydration (good quality water & electrolytes) ... Air Sleep Looking at that list, how good is your health bank account looking? For most it’s not looking too good right now.... For example, most people: Don’t eat enough good proteins & fats while overeating fake processed carbs. Don’t eat enough vegetables, missing out on vital vitamins & minerals Don’t drink enough water or a good electrolyte intake Are surrounded by air that’s filled with toxins from cars, smog from factories, ect... Don’t get 7-9 hours of good quality sleep Without making consistent deposits into your health bank account you bet your money you’re going to be feeling pretty shitty. I’m talking about waking up tired, not being happy, horny,or having a thirst for life & vitality. So if you haven’t been focusing on your health bank account deposits, I’m sure you know the saying The best time to plant a tree was 20 years ago, the second best time is . Out of the 5 key components where do you need to start making more deposits? Comment down below! See more

, : WHERE CAN I ADD MORE CONSISTENCY? Consistency breeds results with anything.... If you are wanting to improve your health, body and fitness, do a mental check of where you need more consistency. And my biggest piece of advice is to do this in small increments. Too many changes all at once can be overwhelming and hard for you to integrate into a habitual routine. So what's your focus for this next week? Consistent water intake per day, weightlifting sessions per week, removing a food you know aggravates you, getting to the gym, going to sleep earlier, staying away from restaurant foods, taking your supplements etc. . I could go on and on. There are a lot of pieces that need to be in place for you to have lasting fitness results. It's better to be GREAT at a few things, than to be all out with everything, only to get burnt out and give up on the whole process. Let me know your consistency focus for this week Comment below See more

In the world we live in it is NOT convenient to be healthy. It is challenging, and can even be painful to change.... But do you want to feel the pain of taking action? Or the pain of regret? The choice is yours. Which do you choose?