Weekends don’t need to be a free-for-all or a stress fest. What’s one thing you’re doing this weekend to stay on track without missing out on life? ✅ Meal prep ✅ Movement ✅ Mindset check-in ✅ Or something else? Let’s crowdsource some balanced weekend gameplans.

How will you keep yourself active in some way today? It could be as simple as getting your steps in or going to workout. It doesn't have to be something long or crazy intense, just get up and MOVE somehow today. Share below how you'll keep from rotting on the couch all day today.

Let’s be real—keeping a healthy bodyweight isn’t about chasing the next trendy diet, doing a 30-day challenge, or cutting out every food you love. It’s about sticking to a handful of simple, repeatable principles that actually work in real life. And after 18+ years of coaching, I can tell you this: the people who win long-term are the ones who master the basics and repeat them relentlessly. So today, I’m giving you the 10 Commandments of Keeping a Healthy Bodyweight—not suggestions, not hacks, but the unshakable rules that make the biggest difference when it comes to losing fat, keeping it off, and staying healthy without burning out. These are the same principles I use with clients who finally break their cycle of weight gain and regret. Read through them, check yourself, and see which ones you need to tighten up this week. 1. Thou shalt eat protein with every meal. Why: Protein keeps you full, supports muscle, and helps prevent overeating. If your meals are mostly carbs and fat, hunger will betray you fast. 2. Thou shalt drink water before thou art hungry. Why: Thirst often disguises itself as hunger. Staying hydrated keeps you feeling fuller and helps your body function properly, especially when you're in a fat-loss phase. 3. Thou shalt move daily—even when motivation is dead. Why: You don’t need to crush a workout every day. But walking, stretching, or light movement keeps your metabolism active and helps you build consistency, not excuses. 4. Thou shalt not eat like it’s a cheat day just because it’s the weekend. Why: Weekends are where most people undo the progress they made Monday–Friday. You don’t have to be perfect—just don’t act like the rules don’t apply when it’s Saturday. 5. Thou shalt lift heavy things a few times per week. Why: Muscle is your body’s fat-burning engine. Without strength training, you lose muscle, slow your metabolism, and make fat loss harder than it needs to be. 6. Thou shalt plan meals before hunger strikes. Why: Waiting until you’re starving is a one-way ticket to overeating or grabbing the nearest garbage food. A little planning equals a lot more control.

What’s a belief you used to have about health, weight loss, or working out… …that you’ve since realized was total BS? 👇 Drop yours below — this kind of insight helps others break out of the same cycle.

This month of June, I will start hosting live stream Q&A sessions. I need your input and help on topics and questions to cover that would be of benefit to the group. I'll keep this post pinned to the top of the discussion board for a few days so everyone can have an opportunity to post any questions or topics or fitness myths or anything that they would like me to discuss and breakdown in a live stream format in the comments below No question is too dumb or irrelevant or embarrassing to ask, I'm open to practically any topic related to health and fitness On a later post, I will put to a vote potential dates of the week and times that I will host these live streams that make the most sense for the community as well