These lessons have helped me be in the best shape of my life — Today I turn 30 — and I couldn’t be more excited about my health and fitness journey. Compared to my 20-year-old self, I feel stronger, healthier, and happier. I even hiked up an 8,000 feet mountain last month, a feat I would’ve believed impossible ten years ago. I’m also the…

A comprehensive overview of my journey, lessons learned, best practices, and if it was worth it — Walk more. That’s my #1 advice for anyone trying to improve their health and fitness. If you want to lose weight, walk more. If you want to improve your cardiovascular health, walk more. If you want to be able to eat more, walk more. Walk. Walk. Walk. That’s been my…

The mental barriers I had to overcome to achieve a low body-fat percentage — Achieving my “dream bod” took many years of trial and error. On and on, I fell prey to widespread beliefs that kept me from getting the lean, athletic physique I wanted. …

You don’t need to kill yourself in the gym or hop on extreme diets to achieve an athletic and “toned” physique — I sometimes wish I could travel back in time and slap some sense into my younger self. Back then, I tried many approaches to achieve an athletic, “toned” physique: extreme calorie restriction, cutting out food groups, doing a thousand reps with one-pound dumbells… You get the point. None of my…

Time-saving recipes that are packed with nutrients and at least 25 grams of protein — My body fat percentage has been lower than 20% for the past 4 years. And Though many lifestyle habits have helped me achieve this goal, two, in particular, have been pivotal: Prioritizing protein in every meal. Making every meal a Hunger Crushing Combo (HCC), a term coined by registered dietitian…

How to maintain your fitness progress while enjoying your vacations — First things first: This post isn’t about losing fat while traveling. Unless you’re a professional athlete or preparing for a fitness competition, dieting shouldn’t even be on your radar while on vacation. Enjoy your vacay! That said, for those working hard to achieve or maintain a lean physique, gaining lots…

5 simple tips that can drastically improve your calorie-tracking experience — Most health and fitness goals go something like this: Want to lose weight? Eat fewer calories than you burn. Want to bulk up? Eat more. Want a body recomposition? Eat in a small calorie deficit with ample protein and a heavy dose of resistance training. In other words, your daily…

Long-lasting fat loss is a marathon — not a sprint — Four years ago, I got the athletic physique I’d always wanted. But it wasn’t an easy task. The process took years of failed starts and frustrating moments. While pursuing what for me were “body goals,” I adopted many harmful habits that threatened my relationship with food, others, and myself. Sure…

How I maintain a low body-fat percentage while still enjoying life — In mid-2019, I achieved what for me was “body goals”: an athletic physique with a low-fat percentage. How I got there is a story for another day. I want to share today how I’ve kept my leanness for four years (and how I plan to maintain these results for the…