HOW TO STICK TO YOUR GOALS

New Year’s is right around the corner, and—respectfully—screw a resolution! Resolutions often set us up for failure because they’re vague, unrealistic, or lack a plan. Instead, let’s focus on setting ourselves up for success with intentional, actionable steps.  

1️⃣ Have Realistic Goals – Ground your goals in reality. Instead of saying, “I want to get fit,” try: “I’ll work out three times a week for 30 minutes to build strength and stamina.”  

2️⃣ Set a Scope for Your Project – Don’t overwhelm yourself by tackling everything at once. Choose one or two key priorities to focus on. Define the scope of what you’re working on to prevent burnout or decision paralysis. Narrowing your focus makes it easier to track progress and stay consistent.

3️⃣ Habits Become Character – Habits stack over time and by doing them consistently, they become part of who you are and your daily routine. If you walk everyday, eventually you’ll feel like something is missing when you can’t get it done. 

4️⃣ Give Yourself an Accountability Partner – An accountability partner can encourage you, check in regularly, and help you stay on track when motivation wanes. It also makes working out and dieting a more fun endeavor.

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Recently, I had the opportunity to speak at the ACE Summit (Action Cultivates Excellence).

During my talk, I explored several key nutrition topics:
🔘 Nutrition for Novices – Building the foundations of a healthy lifestyle.
🔘 Nutrition for Intermediates – Fine-tuning habits for consistency and results.
🔘 Nutrition for Advanced – Mastering strategies to elevate performance and achieve specific goals.
🔘 Supplementing Your Nutrition – Choosing evidence-based supplements to complement your diet.
🔘 Q&A – Engaging with thoughtful questions from the audience to provide tailored guidance.

It was an incredible experience to share years of learning and practical insights with such a motivated group.

📌TIMESTAMPS:
0:00 | Intro
7:20 | Beginner Nutrition
16:10 | Intermediate Nutrition
27:20 | Advanced Nutrition, Labs, Supplements
49:00 | Answering Questions & Wrapping Up

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If you’re looking to bring up a lagging body part—let’s say my chest—here’s a detailed plan to get results:

1️⃣ Prioritize it in your training routine – train your chest early in the week when your energy and focus are highest. Make it the first muscle group you train in your session to give it your full attention and effort.

2️⃣ Target all parts of the muscle – the chest is made up of two muscles: the pectoralis major and the pectoralis minor.

To ensure balanced development:
🔘 Include a flat press movement (barbell bench press or dumbbell bench press) to target the entire chest.
🔘 Include an incline press (incline dumbbell press or incline bench press) to emphasize the upper chest.

3️⃣ Dial in the right volume – proper volume is critical for growth. Aim 3-6 sets per muscle group, depending on how close you push to failure. Ensure good form and controlled reps to maximize tension on the muscle.

Example for chest:
🔘 2-3 sets of a flat press exercise
🔘 2-3 sets of an incline press exercise

4️⃣ Train with adequate frequency – train your chest every 72–96 hours to allow enough recovery while maintaining consistent stimulus for growth. For example, you might train it on Monday and again on Thursday or Friday.

I didn’t mention in the video but clearly intensity is a huge part of growing muscle. You want to make sure that you’re taking each set near to failure which is why we’re doing such minor volume. The worst thing you can do when you’re trying to build muscle, is go to the gym and perform sets that aren’t strenuous. Sure, you’re burning calories and getting your heart rate up but you’re not recruiting enough fibers to elicit growth.

By following these principles, you’ll create a balanced, consistent approach to improving your chest—or any other lagging body part.

🚨I’m sure someone is going to comment ‘steroids’ on this video. I have been very open about being on Testosterone Replacement Therapy and how that has aided my physique. But I have worked with hundreds of clients who have been 100% natural as well as hundreds going through Hormone Replacement Therapy.

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One of my favorite @TraderJoes seasonal options are the Root Vegetable Fries.

These have the single best macros of any frozen fries. I love these in the air fryer or oven. This is a fantastic option for a high volume food packed with nutrients.

Some of my favorite ways to enjoy them:
🔘 With a bison burger on high fiber bread
🔘 As a snack with @FlavorGangOfficial Sweet Papi Sauce
🔘 Accompanying my Kirkland Lightly Breaded Chicken Chunks

Have you tried these? What do you think?

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Here at @Target for some high protein finds:

1️⃣ Good & Gather family-size chicken entrees
2️⃣ Good & Gather seasoned carne asada
3️⃣ @good_culture cottage cheese
4️⃣ Good & Gather light string cheese
5️⃣ Non-fat Greek yogurt: @ratiofood, @oikos Pro or Triple Zero, @chobani
6️⃣ @applegate Naturals deli meat
7️⃣ Good & Gather grilled chicken breast strips
8️⃣ @fairlife fat-free milk
9️⃣ Good & Gather wild caught Alaskan salmon burgers

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After the holidays, many people might feel like @BigAdulting—overwhelmed and unsure where to start on their health and fitness journey. Here’s how to take the first steps:

First and foremost, get active. Start by increasing your daily activity. Set a step goal, go for a walk, dance, or find other ways to stay active throughout the day. Incorporate strength training into your routine—aim for at least three hours of exercise each week to build and maintain muscle.

Second, with every meal, include a source of protein and a fruit or vegetable. Protein helps keep you full, supports muscle growth, and aids in recovery. Fruits and vegetables provide fiber, essential micronutrients, and antioxidants to support overall health.

Third, go see your doctor. Your health is your greatest asset—not just for yourself but for your family and loved ones who depend on you. Regular checkups can help catch potential issues early and keep you on track. It’s surprising how often I meet clients with incredible resources who haven’t prioritized a visit to their doctor in years.

Labs I generally have clients request: CBC with diff, CMP, Hemoglobin A1C, Lipid profile, ApoA and ApoB, Thyroid profile, IGF-1, Total and free testosterone, FSH and LH, Estradiol, DHEA-S, SHBG, Vitamin D 25 OH, B12 and folate, Homocysteine, Men over 40 should have a Prostate-specific antigen (PSA) test

Take charge of your health today—small, consistent steps lead to big results.

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