What people think makes for a good workout: 

❌ Drenched in sweat
❌ Legs so sore you can't walk
❌ "Burned 1000 calories" 🙄

What actually indicates a good workout: 

💪 You keep getting stronger
💪 Your lifting technique improves 
💪 You have more endurance in life

30 Grams of Protein Cheat Sheet

• 6 Eggs
• 5 oz Bison
• 4 oz Shrimp
• 5 oz Salmon
• 4 oz Pork Chop
• 4 oz Lean Steak
• 9 oz Greek Yogurt
• 5 oz Ground Lamb
• 4 oz Chicken Breast
• 9 oz Cottage Cheese
• 4 oz Lean Ground Beef

Eat several per day.
It’s a solid start to a stronger, leaner body 💪

Carbs don't make you fat.
Booze doesn't make you fat.
Gluten doesn't make you fat.
Seed oils don't make you fat.
Fruit definitely doesn't make you fat.

Eating too many calories for months/years makes you fat.

FALL FAT LOSS CHALLENGE 🍂

Pick 2, commit for 30 days:

• Make at least half your meals at home
• Eat 30-45g protein at each meal
• Don’t eat near your phone/TV
• Walk 10,000 steps per day
• Stop snacking btwn meals
• Eat fiber with every meal
• Stop drinking alcohol

Consistently over perfection