You're busy, stressed, and short on time. I understand this all too well. But these circumstances of life cannot get in the way of your health and goals. There are lots of people online claiming that tracking calories and macronutrients is necessary to undergo body transformation. This is not completely true. However, I would like to say that calories and macronutrients DO matter. But monitoring them might not be for everyone, especially in the beginning of someone's body transformation journey. With that being said, I've created a list of 4 rules to follow that will allow you to make intuitive decisions for body transformation without having to track calories and macronutrients. Here they are: 1️⃣Prioritize protein: Make protein the biggest part of every meal/snack that you eat. When you go to prepare/eat a meal, the focus of it should be protein. Think of foods like eggs, ground beef, chicken breast, salmon, pork chop, Greek yogurt, whey protein, cottage cheese, etc. Breakfast, lunch, dinner, snack, and even dessert should all contain protein. 2️⃣Be selective with sides: All sides--any additional foods to your protein--should be limited to 3 choices: vegetable/fruit, rice, or whole potato. DO NOT think that foods like fried rice, french fries, and mashed potatoes fall into this category. Think of foods like steamed broccoli, white/brown/wild rice, and baked/roasted potatoes. It should go without saying that fried foods should be avoided completely or consumed sparingly. 3️⃣Consume 0-calories beverages only: All beverages consumed should not contain any calories. Think of things like water, unsweetened coffee and tea, diet/zero calorie drinks. 4️⃣Avoid alcohol: It tends to be calorically dense, metabolically disruptive, and to be blunt, completely toxic. So, if you're serious about your goals, avoid it. If you are unwilling to give it up, consume it sparingly. Limit yourself to 1-2 drinks. That's it... If you take nothing else away from this community but understand and implement these 4 rules into your life, you will be chapters ahead of the majority of those around you. These are simple and straightforward actions that will make a difference in your journey.

Sunday is a big day. Some people see it as the end of the week but I perceive it as the beginning. I reserve my Sunday for preparation. Here is what I do on Sunday to ensure my success for the week: 🔻Attend Church: This sets the spiritual and emotional tone of my week. When I spend time in my community of faith and have the opportunity to recognize the blessings in my life, the little problems I am dealing with are put into perspective. This is where I mentally prepare. 🔻Grocery shop: I place an order at Sam’s Club and pick up ALL of my food for the week. If you aren’t taking advantage of curbside pickup or grocery delivery, you’re missing out. Knowing what I need and not having to go into the store to pick everything out allows me to allocate time to my family and work towards my goals. 🔻Bulk meal prep: Let me be very clear… My meal prep is STUPID simple. It literally is a protein, carb, and vegetable. For lunch this week, I’m making Korean beef and broccoli with rice. It’s not fancy. The recipe is not complex. It takes me approximately 30-minutes to make 7-days worth of lunches. The more simple the meal is, the less time and energy I spend on the prep. 🔻Pack my Monday morning bags: Tonight before bed, I will pack my gym bag, my lunch bag, and lay my clothes out. This way, when I wake up, all I have to worry about is showering, brushing teeth, and walking out the door. The fewer things I have to worry about, the likelihood of my success drastically increases in terms of training, nutrition, and stress management. What are you doing today to ensure success for tomorrow? Comment below. Let’s talk.

The feedback to this poll is massively important and your participation would mean the world to me… I have a question… What is the MOST important thing to focus on when attempting to lose body fat?