Coach Adrian

Eksersays! 🤣

Another day, another Client! Let's go!

Another Fitness tips.💯

1. Stop drinking alcohol.

2. An inch off your waist = 3-4lbs of fat-loss. The scale isn't the only thing that matters.

3. Get 50g protein minimum in your 1st meal

4. One 24-hour fast each week.

5. Spend a lot of time sitting? Do "bar hangs" after each workout to decompress your spine.

6. 90% of your meals should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, and potatoes.

7. Lift legs 2x per week minimum. Your body's biggest muscles are in your lower body.

8. Use these snacks to hit your protein goals:
-"Ready" protein water (20g)
-"Oikos Pro" greek yogurt (20g)
-"Fairlife" protein shake (30g)
-"Safe Catch" canned tuna (40g protein)

9. Eat your protein first in each meal

10. Get sunlight daily to boost testosterone production.

10 Fitness Tips!!!

These would’ve saved me YEARS👇

I wish I knew all of these things when I first started my fitness journey as a beginner… so here’s what I wish I knew so you don’t have to learn it all yourself

Comment “GUIDE” and I’ll send you my fatness protocol, that will make getting lean effortless for summer & rates

1. Fat loss ≠ scale weight
I quit too early because the scale wasn’t moving… meanwhile I was losing fat and holding water. Progress pics + measurements would’ve saved me months.

2. You can’t out-train overeating
I did more cardio instead of fixing calories. One tight calorie target would’ve beaten 10 extra workouts.

3. Protein isn’t optional
Low protein = muscle loss, more hunger, slower metabolism. This was probably my biggest mistake early on.

4. Consistency beats perfection (by a lot)
I’d be perfect for 5 days, then blow the weekend. A “good enough” plan I could stick to would’ve worked way faster.

5. Strength training matters more than cardio
More muscle = higher calorie burn + better shape.

6. Sleep affects fat loss more than supplements
I chased fat burners while sleeping 5–6 hours. Cortisol had me in a chokehold.

7. Hunger doesn’t mean it’s not working
I quit plans because I felt hungry—when in reality, some hunger is normal during a deficit.

8. Small deficits > aggressive cuts
Crash dieting wrecked my energy, workouts, and adherence. Slower would’ve been faster.

10 weird signs you are unhealthy.

10 weird signs you’re way unhealthier than you think.

Being unhealthy doesn’t always show up as something obvious.
Most of the time, it feels subtle and easy to explain away.

You’re still functioning.
Still pushing.
So you assume everything’s fine.

But the body starts compensating long before it actually breaks.

Here are 10 weird signs your health might be worse than you realize:

1️⃣ You’re tired no matter how much you sleep.
Rest isn’t actually restoring you.

2️⃣ You feel bloated after meals that used to be fine.
Digestion is under constant stress.

3️⃣ You rely on caffeine just to feel baseline okay.
Energy isn’t being produced consistently.

4️⃣ You crash hard every afternoon.
Fuel and recovery aren’t lining up.

5️⃣ You feel wired but unfocused.
Your nervous system never fully shuts off.

6️⃣ Your body feels tense at rest.
Jaw tight, shoulders raised, shallow breathing.

7️⃣ Small problems feel overwhelming.
Your stress tolerance is already low.

8️⃣ Hunger cues feel delayed or extreme.
Signals are being muted or ignored.

9️⃣ You don’t recover like you used to.
From stress, workouts, or long days.

🔟 Feeling “off” feels normal now.
Your body adapted instead of healing.

None of this means you’re broken.
It means your system has been under pressure for a while.

Health doesn’t disappear overnight.
It fades quietly when sleep, digestion, stress, and recovery stop working together.

Noticing it early is what actually gives you the chance to fix it.