Equation for a lean and healthy body

Here is my philosophy on how to achieve a fit and healthy body:
Eat healthy + Lift+ Walk + Sprint + Play

Let's break down the formula:

I've posted plenty of posts about my nutrition philosophy, but just to sum it up:
Eat whole, natural foods the majority of the time: meat, whole grains, fresh produce, and healthy fats. Eat treats in moderation and don't feel guilty about it when you do or let it spiral out of control. Don't restrict food groups unless you truly have a food allergy. Get a well balanced ratio of macronutrients (carbs, protein, fats) by tracking macros if you have to, but don't become obsessive. To lose fat, slightly lower caloric intake and to gain muscle, increase caloric intake.

In my opinion, everyone should lift weights. You don't have to be a powerlifter, but you should be doing some type of strength training, not only to help aid in the fat loss process, but simply for the many physical and mental health benefits that come with it. I believe that strength training should be the priority of any workout plan. I recommend 3-4 days a week of strength training, but a full body routine, 2-3 times a week is enough for most people just looking to lose fat and be healthy. Keep it simple, and focus on getting stronger over time in the basic compound lifts.What are the basic lifts?
Overhead press
If these exercises are not included in your routine, you're routine is not going to be effective! There are many variations of these movements, so you could stick with these 5 exercises and that would be all you need. You don't need fancy exercises or machines to get results.

In addition to that, walk as much as you can. Yup, just walk! There is NO excuse to not move your body when you have two functioning legs. Not only can walking can help aid in recovery from weight training by promoting blood flow(among other benefits), but I firmly believe that fresh air is just good for the soul!

If you are healthy and physically able, add in sprints (or some type of high intensity, short burst exercise), for 10-20 minutes, once or twice a week. With this type of exercise, you should be going ALL OUT for 5-20 seconds, making sure to get adequate rest so that you can really give your all with each effort. For sprints, you may need to rest for up to a 90 seconds to fully recover.

This one is pretty self-explanatory-just get out and have fun! Hike, rollerblade, play sports, throw football or Frisbee with your kids or signficant other. Because that's what life is about; that's the reason we eat healthy and exercise-so that we can enjoy life to the fullest!

Of course, the NUMBER ONE ingredient is consistency! This is the main factor in achieving your weight loss and physique goals-without it, the "equation" doesn't work.

Here is a sample schedule putting it all together:
MONDAY-Full body weight training
TUESDAY-15 minute interval training workout or 30 minute walk
WEDNESDAY-Full body weight training
THURSDAY-15 minute interval training workout or 30 minute walk
FRIDAY -Full body weight training
SATURDAY-Play! (Hike, bike ride, rollerblade, walk at a park, etc.)
SUNDAY-Rest/mobility work/yoga

If you combine that with healthy nutrition, consistency, and TIME, you will not fail to get results.


  1. Love this post. Stealing the pics!!! ♡♡♡

  2. Great post! Solid info and I can't agree more with that equation!

  3. Excellent post, thank you for sharing your insight and knowledge!

  4. Great post. You are so motivational!


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