Skipping the gym is the ultimate disservice to yourself.

"I have bad genetics." Says the person who stays up late, skips workouts, and eats junk food. You don’t have bad genetics; you have bad habits.

A gym membership is cheaper and more effective than anti-depressants.

Fat loss (by the numbers): • 0 alcohol • 8,000 steps • 5g of creatine • 150g of protein • 7 hours of sleep • 1 gallon of water • 500 calorie deficit • 45 minutes of exercise • 30 minutes of sun exposure • 80% single-ingredient foods This will work for 95% of people.

I've regretted skipping the gym, drinking alcohol, and staying up late more times than I can count. But I've never regretted lifting weights, drinking water, or going to bed early. If you want to get healthy, start with the habits that will never let you down.

Changing your habits changes everything else. Your income. Your relationships. Your life. Just do that. Everything else will move.

It’s a parent’s duty to remember this amongst the chaos and drama:

At 34 I was tired of: •Aimlessly EXISTING. •Having no energy & feeling weak. •Being embarrassed to take my shirt off. I COMMITTED to getting into shape. Them: •Wait till you hit 40, it's all downhill then. •Wait till you have multiple kids, it's all downhill then. Almost

Walking in nature with your face glued to your phone doesn’t count as disconnecting.

Lifting weights, eating protein, and going for long walks solves more problems than people realize.