Emom Nutrition

If you think 75 Hard is difficult you're going to be shocked to know you're supposed to exercise, eat well, drink water and get outside forever.

The February goal is to eat a fruit or vegetable 3x per day. Breakfast/lunch/dinner sounds like a good place to start to me! #streakfreak

The secret to not having to worry about calories or carbs or sugar? ⬇️ A lot of heavy lifting A lot of walking A lot of sleeping

Chasing a performance based goal is very helpful. You'll exercise like you should and you'll eat like you should in an effort to get there as quick as possible. What do you learn this way? The diet and exercise are essential for feeling and looking your best. Sound better?

Chasing a bodyweight goal is not helpful. You'll exercise more than you should and eat less than you should in an effort to get there as quick as possible. What do you learn this way? That diet and exercise is too hard and it sucks. Sound familiar?

Back squat 3 x 6-8 Good mornings 3 x 8-10 Bulgarian split squats 3 x 12-15 Back extension or reverse hyper 3 x 20 The difference between this being a simple workout and a hard one is the effort you give.

The more you quit because it's hard the harder it gets when you try again.

Imagine going to your first day of kindergarten and your teacher gives you calculus homework. That's like you trying to track macros when your nutritional knowledge is mostly which fast food place has the best $1 menu.

Attempting a "quick fix" weight loss plan in adulthood is the same as your 10 yr old kid cleaning their room by throwing everything in the closet. The mess is just hidden and their room will look the same in a week.

One huge benefit of aiming for long streaks when you're working on building better habits is that even if you break your streak 3 times, you still did it 27 out of 30 days. That's a 90% completion rate and that's more than you need to hit just about any goal.

Did you fall back into some bad habits this weekend? It's OK. It's only a big deal if you quit.

@scrowder I hope your new year's resolution was to be less of an insensitive dick. She's literally engaging in a healthy activity you fucking douche canoe.

Losing 12 lbs of fat and keeping all of your muscle mass will totally change your body. That's a loss of only 1 lb/month. Imagine ⬆️ muscle instead of just preserving it. That reduces the overall weight lost but you change your body even more! ➕️ change is the goal, right?

Staying afraid of calories and staying afraid of lifting heavier weights is a sure fire way of staying exactly the same this year.

If you're a gym rat you could be the reason someone succeeds this year instead of quits. Maybe be friendly and encouraging instead of mean mugging the gym newbies this year. No one wants to workout with a bunch of assholes.

If you worry about eating "clean" during the holidays that's a bigger disordered eating red flag to me than me stuffing my face with sausage balls.

I've never witnessed someone do a little food dance in front of a vegetable tray after eating a piece of raw broccoli.

This Christmas just eat whatever the hell you want.

Everyone's trying to figure out what's more "optimal" or what's more "functional". It's more muscle. Stop trying to complicate it.

"Something is better than nothing!" Be careful with how often you say and use this phrase. Play this card too often and your "something" workouts will give you "nothing" results.