The Desk Job Coach | Helping high performing desk workers drop 20-70+ lbs for the final time | Tweets & threads about weight loss.urlgeni.us/facebook/oTX8 Join My Facebook Group 👇🏼Joined November 2011
If you’re in the gym and you’re working out
But not seeing the scale drop
You’re still winning.
You’re doing something for yourself that most people don’t do.
Feel good about yourself and keep going.
Get so freaking good doing the boring stuff…
• Walk 10k steps daily
• Cook meals at home
• Protein with every meal
• Veggies with lunch and dinner
• 80% clean/ nutritious foods, 20% ‘fun foods’
Walking is the most underrated way to get into shape.
Aim for 10k steps per day
Here’s an easy way to hit that:
• Park your car further in the parking lot
• Walk from machine to machine in the gym
• Take phone meetings with AirPods and walk
• Place a timer to take a break…
My top meals for breakfast if you’re tired of eggs:
• Morning Star Patties
• Overnight Protein Oats
• Oikos Pro Greek Yogurt
• Pure Protein Bar & Banana
• Raw Nutrition Protein Shake
• Catalina Crunch Cereal & Skim Milk
• Turkey Bacon Sandwich w/ avocado
If you’re gaining weight you’re eating in a surplus of calories
If your weight is staying the same you’re eating at maintenance level calories
If you’re dropping weight you’re eating in a deficit of calories
Stop overcomplicating it.
Stop overcomplicating things
If your goal is to lose weight focus on these daily non-negotiables 👇🏼
• Drink 2-3 L of water
• Walk 7-10k steps daily
• Aim for 6-8 hrs of quality sleep
• Add 1 cup of veggies with lunch & dinner
• Add 20g of protein with each meal or snack
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