Today marks 180 days - 6 months without booze or THC.

I celebrated with leg day, a 4 mile walk, and a 20 minute sauna.

It’s been an interesting journey. Overwhelmingly positive, but not without its challenges.

The biggest challenge is that it can get a bit “boring” on the

'Do I need to go to a gym to get in shape?'

Absolutely not.

But you DO need a gameplan.

Most of our clients strength train. But for those without equipment, or those traveling, we give them our Bodyweight Mastery Circuits.

They're 40 minute, full body workouts (keep reading)

Fat loss 101:

- Drink lots of water
- Be in a deficit
- Walk 10k steps daily
- Eat high protein
- 7-8 hours sleep
- Lift 4x/week
- Carbs around training
- Get STRONG
- Be RUTHLESSLY consistent

No bullshit, this is what will get you lean.

Having good health is like having a fat bank account.

It won't guarantee your happiness, but it's a heck of a lot harder to be happy without it.

Best way to boost your testosterone:

✔️Get your sleep
✔️Reduce stress

I'd also throw in getting lean and muscular (resistance exercise).

All boring, unsexy stuff that requires you to do WORK...which is exactly why most people ignore/overlook it.

Everything else (other than

Diet pops have come a LONG way

Diet Dew
Diet Dr Pepper
Diet Sunkist
Diet A and W

Tons of delicious options

The nerds who are saying “diet soda is bad for you” should post their Fizeek

Every Carnivore/Keto bro who claims CICO doesn't work has the same story.

- Tried tracking food and couldn't get consistent
- Started eating primarily meat
- Eliminated nearly everything else
- Meat boosts metabolism
- Lack of snacks/processed foods lowered calories
- Felt

We're gonna crush it, Kat, let's gooooooo!

Reasons you're snacking other than you're hungry:

- You're stressed
- You're bored
- You're tired
- You're craving a dopamine hit
- You didn't sleep well last night
- You're feeling peer pressure from others

Learn the common culprits, and navigate them properly.

Some of my top follows/ inspiration
Petey B
Tyler Todt
Gia Macool
Jason Helmes
Nate Norman
Benjamin Black

It can be tough to hit your protein requirements, but it's super important.

Here are 5 simple meal ideas that will help you out.

1. BBQ chicken thighs

- 12 ounces boneless/skinless chicken thighs
- 2 ounces BBQ sauce

721 cals
77 grams protein

If you ate exactly this for the next 30 days, you could easily lose most of your gut and be down 10+ pounds...

Meal 1/Breakfast:

•2 scoops whey
•1 banana (or piece of fruit)
•1 tablespoon peanut butter

~50 g protein, 400 calories

Bonus points for 5 g creatine...