Matt Blunk

If you are struggling doing things on your own... stop doing things on your own. If you've been unhappy and spinning your wheels for years, then you're wasting your time, money, and effort by NOT hiring a coach.

3. Throw in a protein drink. I like the pre-made Fairlife the best.

2. When picking carb and fat sources to go along with the protein, pick ones that ALSO have protein. Quinoa, beans, chickpeas, lentils, cheese, bacon.

You should be getting 20-40 grams of protein at each meal. Yes, that's a lot. But that doesn't mean it's impossible. Here's how to make it easier to do.

Losing 10lbs is an outcome. Set process goals like these instead: - Workout twice a week - Eat 20-30 grams of protein at every meal - 8,000 steps a day

A big reason you don't have success with your goals is because you're focusing on the outcome instead of the process.

Happy Monday This week, instead of focusing on something you want to STOP doing, focus on something you want to START doing.

Don't sandbag effort and then say "At least I'm doing something." Challenge yourself. You're not going to get hurt by trying harder. And if you are worried about that, hire a coach to do it for you.

Working out at Planet Fitness has given me a window in to a lot of people's workouts. Most people never push themselves hard. If you can lunge with 30lb dumbbells in each hand, then doing bodyweight lunges isn't really going to make you stronger.

The benefits you get from strength training REALLY start to show up when you, believe it or not... get stronger. Going to the gym and not trying very hard is going to get you active, but probably not going to get you much of a result.

When people tweak something/irritate something/whatever you want to call it, it's usually not a form issue. It's usually a total workload issue. If you do 50 sets of knee dominant movements in a week, your knees are probably going to have a hard time recovering.

Stress Relief/Recovery Version: - One minute of quiet breathing - Read one page - Any of the other ones listed in the post

Nutrition Version: - One protein shake - One serving of fruits/veggies - One bottle of water

One Page a Day Fitness Versions: - One minute walk outside - One minute walk on the treadmill (or elliptical, bike, tower, etc.) - One hard set of a movement that you can do at home (push-ups, lunges, etc.)

When I wanted to make reading a habit, I read at least one page a day. I went from reading 1-2 books a year, to 10-20 a year (and actually 52 one year). It worked because the consistency helped build momentum. What can be your fitness version of "at least one page a day"?

Action precedes motivation. Stop waiting to feel inspired to start working out. Just go do it. Once you get momentum rolling, you will feel more motivated. Momentum > motivation

Vacation workout philosophy: If it won't take away from the vacation and you want to keep the ball rolling, then workout. If not, don't.

Let this weekend be the one that aligns with your goals. Have a few less drinks. Eat a few more fruits and vegetables. Go for a couple walks. Don't wait for Monday. Start today.

Example Workout: Warm-up - Bike 5 minutes 1. Bench Press 3x10 2. Lunge 3x12/ side 3. 1 Arm Row 3x8/ side 4. RDL 3x12 5. Curls 3x15 6. Side Raises 3x15

Effort and Rest: A set ends when you feel like you could probably only get 1-4 more reps. Anything less and it's probably not super effective. Rest 60-90 seconds between sets.

A simple way to structure a workout. The Warm-up: Spend 5 minutes on a piece of cardio equipment. Go just fast enough to literally get warm, but don't go hard.