Make It Simple - Fitness and Weight Loss - See How One Client Lost 18 Pounds, Another Mastered Pull-Ups, and Another Went from Walk to Running 4 Miles—Let's break it down!

There's no doubt about it—weight loss is challenging. There's so much conflicting information out there. Figuring out what to eat can feel overwhelming. Should you follow low-carb, plant-based, or keto? Is intermittent fasting the right approach, or should you be eating five smaller meals throughout the day? Experts contradict each other—one says fat is bad, another says you need healthy fats. It leaves you wondering, "What is actually healthy?" Then there are questions about timing—eat breakfast or skip it? Should you avoid eating after 7 PM, or does it even matter? How do you handle late-night cravings when you're tired and just want comfort? Cravings can be really tough, especially after a long, stressful day. There's always new advice that contradicts what you heard before, making it hard to know what to trust. The sheer amount of conflicting information can make you feel like you’re never doing the right thing, which can be incredibly discouraging.

And it's not just diet—exercise is just as confusing. You might ask, "What exercises should I be doing?" Some people say cardio is best for weight loss, while others insist weightlifting is more effective. There's also the debate between strength training and endurance. Should you do CrossFit, Pilates, or yoga? If weight loss is the goal, should you focus on running or high-intensity interval training (HIIT)? And if you lift weights, will you get too bulky? What if you enjoy swimming or cycling—are those effective enough? On top of that, there’s the fear of injury—how do you avoid getting hurt when you’re just starting out or trying new exercises? You might think about getting a personal trainer, but is it really worth the investment? And let's not forget motivation—the gym can be intimidating, especially if you're new. It often feels like everyone else knows exactly what they’re doing, which can make you feel self-conscious and uncomfortable. Then there’s the issue of time—between work, family, and other responsibilities, it can be really hard to find time to exercise. When motivation fades, it's easy to feel defeated. You might wonder, "If I run, will I lose muscle? If I lift weights, will I get bulky? Should I focus on strength or endurance?" And what if you don’t enjoy going to the gym—how do you stay consistent with something you don’t even like?

Here's the solution: strip it down to the basics and build a solid foundation. We make things so damn simple—there's no room for overthinking, no room for excuses. We build a foundation with simplicity and strength. Clear, straightforward steps that anyone can follow. No endless diet plans, no fancy exercise programs—just the basics. When we simplify, we take away the mental clutter and excuses that make weight loss seem impossible. It's about being smart, effective, and getting it done.

For diet, the answer is simple: plan and know yourself. We know that when we leave the house, cravings take over. Because we know this, we can plan ahead and bring food with us to work or wherever we're going. It might not be fun, but it gets the job done. At home, make it easy—don't bring junk food into the house. Why? Because if it's in the house, you will eat it. It will creep into your mind while you're sitting on the couch, and eventually, you will give in—you are human. So don’t bring it home. Give yourself a break from the things you can't resist. This is what a healthy relationship with food looks like—creating boundaries with junk food. Cookies? Not in this house. Soda? Nope. Ice cream? Have it on the weekend, but don't bring a tub home. Be honest with yourself about the foods you can't resist aka know yourself. Do yourself a favor and don’t bring those things home. Then, go enjoy your weekends—eat out, meet friends for dinner, have ice cream after dinner too. To succeed in diet, simplify, know yourself, and you'll win. The simpler it is, the easier it becomes to stick with, and that’s where true progress comes from—consistency.

When it comes to exercise, not to sound redundant, but again—we make it simple. Push, pull, move—that's it. Push-ups, pull-ups, and running or walking. Don't overthink it. But what if, "I can't do a push-up or a pull-up," well that’s actually a good thing because it gives you your first milestone. You can say, "I will do a normal push-up" or "I will do a normal pull-up." Then we work to get there. If you can't do a regular push-up yet, start by elevating your push-ups—use a bench or even a wall and gradually lower the elevation as you get stronger. For pull-ups, we use a door-mounted TRX system. With a TRX, you can simply lean back and pull yourself up. The less you lean back, the less weight you are pulling, making it easier to start. It's not about being a superhero in one day—that takes time, but it's not off the table. Yes, it’s an extra purchase, but it’s a game changer. (Not affiliated, but I love it.) The beauty of simple exercises is that they are simple—that's the point. We make it simple, so you don't have to think about it. No overcomplicating, no excuses. BUT, simple doesn't mean easy, and it doesn't mean being a wimp. This is about getting it done and putting in the effort.

If you think this won't work because it's just too basic and simple, do me a favor—take 5 minutes right now and do as many push-ups as you can in those 5 minutes. I'll wait... as you can barely get to the one-minute mark before dying from exhaustion and your arms giving out. The point is, simple doesn't mean easy. After reading this, check out YouTube for calisthenic masters—it will change how you view push-ups and pull-ups. They REALLY work!

We simplify everything so there's no overthinking. We want to shift the focus to the mental game—the 'you versus you'. This is the battle in your head that comes up when you don't want to work out or eat healthy. You see, your brain is the best liar you will ever know. It will tell you the most convincing lies to keep you from eating healthy or working out. It's a pro at this because it knows you, it is you, it knows what it needs to tell you, to get you to take the easy and more pleasurable way. So we have to learn to recognize when these lies creep in and how to reframe the conversation in our heads to take the action needed.   How you frame these actions in your head matters. Pushing yourself to become the person who shows up, even when you're not motivated, is what matters. It’s about seeing exercise and healthy eating not as punishment, but as a way to become who you want to be. You want to be strong, healthy, and badass—not unhealthy, unfit, and lazy. The mental aspect is huge. It is the only game that actually matters—that's why we simplify everything else. We have to take all confusion and indecision out of the equation. We all know what we don't want our lives to be like (unfit and unhealthy), and we know exactly what we do want—that image of ourselves who is fit, healthy, and motivated. We make it real in our heads first, and the body will follow. We are the person who gets it done. We eat right to fuel our week and kick ass. We exercise to be that fit, strong badass we know we are. We are the person we see in our heads. Change your mindset and prove to yourself that you can do challenging things. When you build a solid foundation, all the noise fades away, and you are left with a clear plan for lasting fitness and weight loss. Stop overthinking it and just get it done.