3 things I do when I feel hungry, avoid skipping this exercise, and how to create fitness winning streaks Date: December 20th, 2024 Read on: veganfitnessredefined.com Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health. What's in store for today: 3 things I do when I'm hungry (and how to stay full even when you're in a caloric deficit). Avoid skipping this exercise if you want longevity and strength in your...
7 days ago • 11 min read
Why willpower will lead to diet failure (use this method instead) Date: December 17th, 2024 Read on: veganfitnessredefined.com Ever try to stick to a diet... and then quit? It's happened to me before. One of the interesting things I've learned after coaching nearly 500 humans over the past 8 years, is how similar humans are. Behavioral psychology is universal. Regardless of where you live on the planet, we all have commonalities. Your childhood and early influences play a big role in who you...
10 days ago • 6 min read
3 steps to build your first 10 pounds of vegan muscle, avoid this bedtime habit, and my favorite fat-loss food Date: December 13th, 2024 Read on: veganfitnessredefined.com Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health. What's in store for today: Step by step guide to building your first 10 pounds of vegan muscle even with a busy schedule. If you're doing this one hour before bedtime, avoid doing this...
14 days ago • 8 min read
The two types of cardio that will make you live longer Date: December 10th, 2024 Read on: veganfitnessredefined.com If you're like me, your schedule is full. Doing another fitness activity feels overwhelming. However, doing the right exercise at the right time is how I like to invest my time and energy. I like to get the best bang for my time. The more efficient and effective I can be in less time, I more I can reinvest the saved time with family, friends, and self-growth. So let's be...
17 days ago • 5 min read
What I wouldn't give my son to drink, a Zen master's secret to longevity, and the fitness book that changed my life Date: December 6th, 2024 Read on: Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health. What's in store for today: What I would avoid giving my son (or any of my family members) to drink at all costs. A Zen master's secret to living a long high quality life. The fitness book that changed my life...
21 days ago • 12 min read
A Step-by-Step Roadmap to Drop 20 Pounds in 16 Weeks Date: December 3rd, 2024 Read on: You can change your life in a split second. It all starts with a decision. I’ve made plenty that changed the course of my life. Like: Leaving home (running away) when I was 17 because I couldn’t stand my home environment. Moving to Ecuador when I was 19 for 7 months to experience my cultural roots. Writing a letter to my ‘soulmate’ and burning said letter… then meeting Anna online 3 months later and moving...
24 days ago • 8 min read
3 ways to create high protein vegan meal prep, a high performance vegan shopping system, and one fitness rule from this year Date: November 29th, 2024 Read on: veganfitnessredefined.com Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health. What's in store for today: 3 ways to create a high protein vegan meal prep in under 120 minutes. A high performance system to hit all your plant-based shopping needs. 1...
28 days ago • 14 min read
5 ways to avoid gaining weight during holidays Date: November 26th, 2024 Read on: veganfitnessredefined.com Ever stuggle to stop eating? Me too. I’ve found it hard to stop overeating. Sometimes when I eat certain foods, I notice just can't stop. But there’s a science behind what’s going on… There’s a segment of the food industry that’s designed to make foods 'hyperpalatable’. Which means it's very hard to stop eating. Your brain and body are designed to keep you from overeating. But they’re...
about 1 month ago • 8 min read
Stop making these 2 exercise mistakes, 1 simple holiday eating trick to avoid overeating, and 2 ways to test your fitness next year Date: November 22nd, 2024 Read on: veganfitnessredefined.com Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health. What's in store for today: 2 exercise mistakes that amateurs make in the gym (and how you can avoid doing this too). 1 simple holiday trick to stop overeating even...
about 1 month ago • 10 min read
