This is a long one. FOLLOW THESE STRAIGHTFORWARD HACKS. The no-calorie counting macronutrient method. HACK #1 – Eat three solid meals a day. ½ your plate is veggies and fruits, ¼ of your plate is protein or the size of your palm. You can eat more protein (judge by how you feel). The last ¼ or cupped hand portion is whole grains. And a thumb size of fat. You can skip the whole grains for a couple of meals and have more veggies, fruits and protein. HACK #2 – Drink a glass of water before or with your meal. Stay hydrated throughout the day. If you get hungry, not at meal*me, have a glass of water before deciding you are truly hungry. HACK#3 – Plan your snacks around your workouts. It is useful to have a protein and carb snack aXer a workout. Plan some combinations that appeal to you. When we are snacking, we often buy a bag or a box of something easy to eat. Sorry to say, most of that kind of product (not all) is not nutrient-dense. My hack is to add protein to every snack. • tuna and crackers • co\age cheese and fruits • pita and hummus • rice crackers and peanut bu\er • apple and almond bu\er • Greek yogurt, berries, and granola • protein shake and banana • whole grain crackers with string cheese and fruit • carrots, celery, radish, cucumber with goat cheese • nuts and dried fruit HACK#4 – Don’t deprive yourself. Use portion control when enjoying cakes or pizza or other treats. Keep these to 30% of what you eat every day. And as you eat well, there are likely days you don’t have any of these foods. Balance out the week. HACK#5 – Sleep. Lep*n and ghrelin – sound like a couple of trolls – are the two hormones that trigger your hunger and sa*ety. These hormones are affected by less sleep; you are more likely to overeat if you under sleep. • Aim for 7-9 hours per night. • Turn off screens a couple of hours before bed. I know. I know. This is a hard one. Come up with relaxing ac*vi*es before you fall asleep, like reading a book or drawing or knihng or….whatever you like to do.

A lot of people don’t work out because they don’t actually know what to do. They go to the gym or their at-home space and feel unsure where to start.They remember a few exercises from the past, but don’t really know what those moves are for anymore—or whether they’re helping. Do you want to build strength?Boost your metabolism?Move better?Have more energy? Those are all reasonable goals. What’s usually missing isn’t motivation—it’s clarity. Working randomly or inconsistently doesn’t lead to real progress. Fitness works best with a whole-body plan that treats the body as a system and reflects how we actually move in daily life. It’s easy to focus on the muscles we can see. Totally human.But every muscle matters, even the ones with no vanity payoff. The real benefit is feeling capable and strong in your body again. If this resonates, I’m here to answer questions.

@Andrea Lepcio if I am unable to attend the class at 9am, is it available to watch at a later time?

I have always been a big person, I played football and basketball in high school and rugby in college. Once I started working, I stopped working out. at my heaviest, I was over 375 lbs. this caused terrible strain on my back which caused me to have back surgery. I lost some weight after that, but it all came back. When I was in my 30's I developed type II diabetes. When I was first told I had this, I went hard on working on my health, at least by eating right, I lost 45 pounds...but I gained it all back. My biggest issues are dieting and finding the time and motivation to exercise. I know at the end of the day, I am the only one who can do this for myself. What have others done to help keep themselves motivated when you don't want to work out or eat healthy?