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1. Train first thing in the morning (even 30 min). You’ll have more end energy for the rest of the day. 2. Meal prep 2-3 protein heavy meals per week. Bring them to work and skip vending machines. 3. Take 2 walking breaks a day. 10 min after lunch and in the afternoon. It adds up. Send this to a friend who needs to fix their routine💪🏽

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RNY Gastric Bypass post-op Shawn N. answers the question: "What things do you most enjoy doing now that you weren't able to do before?" 3 years post-op Open RNY Gastric Bypass Peak weight was 312 lbs. Weight at interview: 155 lbs.

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In early 2011, I started using technology to track my health. I quickly realized that my health story was not a good one: middle-aged, working too hard, and not paying enough attention to the important things, like my eating and exercise. By early 2012, however, I had used technology to lose 30 pounds and improve my overall health. This year, I am confident that I can use the same technology to lose 5% body fat. I will use a variety of technology solutions: websites that track eating and exercise; a scale that wirelessly transmits weight and body fat to my website; an electronic pedometer to measure walking, stairs, calories and sleep; and a smartphone app that reminds me to eat every 3 hours and stretch every 2 hours.

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When you think of fat loss, you probably think about losing weight really quickly - right? So YOU increase the cardio 🏃‍♀️, Cut out all the carbs ❌, and starve yourself 🤤 BUT You’re not just losing fat, You’re also losing muscle 💪 You might ask me - “What’s the problem if I’m going to lose my belly before my summer holiday?” ☀️ Well… Yes, you’ll look ‘leaner’ because you’ve lost some fat BUT you’ll also look deflated, flatter, and shapeless 🥴 And do you know what else? As soon as you touchdown on your holiday you’re probably going to put all that weight back on and feel like a bloated shapeless balloon!!! So if you’re actually trying to get beach body ready you need to follow a Fat Loss Strategy 👇 1️⃣ Ditch the idea of trying to lose a bunch of weight quickly and focus on building muscle 2️⃣ Get yourself in the gym and start lifting some HEAVY ASS WEIGHTS 🏋️‍♀️ 3️⃣ Eat in a small calorie deficit (10-20% below maintenance) 4️⃣ Load up on that protein 🥩 If you follow these steps, I promise you by the time you go on holiday you’ll look like a completely new person (trust me I’ve help thousands of people do it before) 🤷‍♂️ 👉 Follow me for more!

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