When it comes to nutrition, I believe in keeping it simple, and I think you should too. There’s too much noise out there about diets, macros, and calorie counting. I’ve been there, I counted calories early on and it led me down a path I don’t recommend. Restricting yourself or obsessing over numbers often leads to unhealthy habits. Instead, I focus on listening to my body—when I’m hungry, I eat, and I fuel with whole foods. Whole foods are the core of how I eat. I get my nutrients from sources like red meat, chicken, salmon, ground turkey, and a variety of fish. I keep pork minimal, but it’s okay now and then. For carbs, I keep it simple. rice is a staple, and I love fruit, especially berries, which are lower in sugar than fruits like mango or pineapple. Some of my favorites: blueberries, strawberries, raspberries, and blackberries. Stop listening to bullshit bodybuilders who literally lift weights for a living , you want more out of life. Not to look a certain way but to feel a certain way. To show up for your kids and family in the future. Don't think of now and how you'll look or feel now. Think about " when " and how your body will thank you over time in the future . I also limit gluten, it doesn’t work well for me. If I do have it, it’s sourdough, but I keep it rare. Gluten can be hard on the gut, and given my past gut issues, I steer clear. The main thing is avoiding processed junk. When you cut out processed foods—candies, seed oils, pre-packaged meals—you give your body real, fresh fuel. If it doesn’t go bad after a few days, it’s not real food. Stick to fresh produce, eggs, and whole ingredients. Your body adapts, and soon you’ll stop craving the junk. It’s not about perfectionyou can have a treat sometimes—but the foundation is what counts. Stick with whole foods, trust your body’s signals, and you’ll build lifelong health. Don’t let one slip-up derail you. Keep it simple, stick to real food, and over time, you’ll thrive.

STEP 3 is where you take everything you’ve written down and start putting it into action. You don’t need a perfect plan, you just need to start. That’s why I believe in a minimalist approach: bodyweight movements, calisthenics, kettlebells. When I started, no one taught me. I was self-taught. And I realized before you worry about lifting weights, you need to be able to move your body. Start simple: 10 push ups, 50 push-ups, even 100 as you progress. Add in bodyweight squats, sit-ups, and daily steps 10,000, or 15,000 if you can. Walking is underrated. You don’t need to do everything at once. Just pick a routine and stick to it. Try it for a few weeks—if it doesn’t resonate, adjust, but don’t quit. Consistency will teach you more than any internet advice. As you build that routine, you’ll learn. Do your research, listen to people like me who started from scratch, and remember that movement is key. It’s not about how heavy you lift; it’s about how well you move and how consistent you are. Whether it’s walking, running, calisthenics, kettlebells—try it all and find what feels right for you. Step 3 is about routine. Once you lock that in, everything else starts to build. Next, we’ll talk about nutrition but first, start moving. Here are some photos of when I started to actually take action and how it progressed over the years with trying everything . I Was always consistent with trying. it doesn't mean I was good at everything but I never gave up trying and this is the outcome of movement.

When I was 20, I was trying to figure out life. That’s when I realized: at 18, everything shifts. From that point on, no one else is accountable for your direction, it’s only you. And for me, that was the turning point. I had to step away from the negativity, the habits I grew up with, and step toward responsibility. Life becomes real when you decide to take care of yourself because that’s where everything else begins. Everything they taught you as a kid growing up in school doesn't really matter. Its up to you and only you to be successful , ambitious and have the drive. STEP 2 is investing in your health. When you prioritize your well being (physically and mentally) you’re laying the foundation for everything else. Health is wealth, because when you take care of yourself, you show up stronger for every other part of life—your goals, your relationships, your future. Once you begin, you’ll notice the universe responds. As soon as you stop wasting time and start building yourself, the other pieces start to align. This is the beginning of showing up fully. Here are 2 photos of myself . 1st photo is From 2018-2019 when I was around 19 trying to figure out how to get into shape. 2nd photo is this year almost 7 years later learning about myself and my journey.

This number 1 and First step is all about investing time in you. Before any transformation, you have to know yourself. So, start by writing—journal your thoughts, your aspirations, even your doubts. The best ideas come from within. In a world full of instant gratification, self-discovery takes patience. As Buddha said, “You yourself, as much as anybody in the entire universe, deserve your love and affection.” This is step one Learn about yourself. “Knowing yourself is the beginning of all wisdom,” said Aristotle. By understanding your strengths and your struggles, you lay the groundwork for real change. Each day, affirm to yourself—“I will grow, I will improve, I will be who I’m meant to be.” As Rumi said, “What you seek is seeking you.” Let that be your guide—speak it, believe it, and the process begins.

I called this “Monday Morning Miles,” an ordinary Monday that turned into something more. I woke up not feeling unmotivated. The weather was gloomy, and I didn’t want to do much. But I reminded myself that I’m the only one who can create momentum in my day. So, I decided to start with a win. Physical movement. I stepped outside with no plan, no pace, just a commitment to run. Before I knew it, I’d run a half marathon, 13.1 miles on a random Monday morning? Are you fucking kidding me , lets go! I choose to live a healthy life because I want to be there for the people I love. One day, I’ll need to show up for them, whether that’s carrying beach chairs for two miles or simply being strong in their lives. I want to be mentally steady, physically capable, and ready for whatever comes. Right now, I may not have those responsibilities, but I’m preparing for them—because the hard things now make the better things possible. I started running because I realized I needed to hold myself accountable. Years ago, running just a mile or two felt insane to do but now , I can run a half marathon on a whim. It’s a reminder that you get better at whatever you practice. Over time, you grow stronger—mentally and physically. I’ve learned that if you just keep showing up for yourself, you’ll eventually get good at what you do. You can get good at anything you’re willing to practice. And that’s the lesson I take from a random Monday run keep practicing, keep showing up, and you’ll be amazed at what you can do gang