Can't get to the gym?

A set of dumbbells is all you need to get lean and strong.

Here are the Top 10 exercises you can use to hit every muscle group at home:

(Videos of each included)

1. Bent Over Rows 1. Bent Over Rows

Muscles targeted:

⚬ Rhomboids
⚬ Lats
⚬Traps

Tips:

⚬ Pull back through elbows
⚬ Avoid excess momentum
⚬ Pull elbows towards hips (not straight up)
⚬ Squeeze each contraction (quality execution is key)

Matt just torched 32lbs of fat and reversed prediabetes in 16 weeks.

He did it with a young family while working 70+ hours a week.

He's now healthier, more confident and a role model at home and at work.

This is the 5-Step Sytsem we used to do it 👇

= Thread = Too many give up on their health because they've convinced themselves they are:

⚬ Too old
⚬ Too busy
⚬ 'It won't work for me'

Rubbish.

Matt is another example of what you can do with the right system and apply it consistently.

This is how we crushed it.

Too busy to eat well?

Rubbish.

Here are 7 of my favorite Simple High Protein Meals you can make in under 15 minutes to put fat loss on autopilot:

(Eat any 3 of these each day)

= Thread = 1. BBQ Chicken Pizza:

⚬ 1 Mission Carb Balance whole wheat tortilla
⚬ 40g BBQ sauce
⚬ 120g cooked chicken breast
⚬ 1/4 cup diced red onion
⚬ 50g Low fat grated cheese

Total macros: 44g protein, 55g carbohydrate, 7g fat

Total calories: 447

*stock up on Mission Tortilla wraps

These are the 7 simple things I did everyday to drop 21lbs in 10 weeks: 1. Drink 500ml water when I first wake up:

Always step one after 7-8 hours of fasting (sleep)

▫️ Rehydrates your body after 7-8 hours of no fluids
▫️ Kickstarts your metabolism and digestion
▫️ Boosts energy and focus

Hydration is the easiest win for your morning routine.

150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast. 1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

After Training and Coaching for the last 17 years, here is every Fitness Tip I could come up with:

= Thread =

1. Take 5g of creatine every single day. Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds controlled nutrition

Easy choice.

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included) 1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.

I torched over 30lbs of fat in 19 weeks by changing one thing.

Nutrition.

This is exactly what I ate every single day:

= Thread = Struggling to drop fat?

Learn this:

Nutrition is the key to fat loss.

→ Stop doing hours of cardio.
→ Start dialing in your nutrition.

It's how I lost 37lbs of fat in 19 weeks.

After 17 years simplicity always scales.

Below is exactly what I ate every day:

'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need to focus on High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

= Thread = To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

10 years ago I busted my knee, had surgery, and lost all my muscle mass.

But now my legs are bigger than ever.

How?

Because I used the 5 best leg exercises on the planet:

(Here they are with videos of each included below)

= Thread = 1. Hack Squat:

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure
▫️ Increased mechanical tension on the quads
▫️ Better stimulus on the quads over back

*Pendulum squats are also elite

The Number One Fat Loss Food on the Planet...

Greek Yogurt.

→ Delicious
→ Low Calorie
→ High Protein

Everyone who eats it regularly is in shape.

Here are my 7 favorite Greek Yogurt based meals which will get you lean (and blow your mind):

= Thread = When it comes to getting in shape.

Greek Yogurt ticks all of the boxes.

→ Flexible
→ Delicious
→ Convenient
→ Low Calorie
→ High Protein
→ Lasts a long time

Here are 7 of my favorite Greek Yogurt based recipes to make your nutrition simple and delicious...

'I want to lose fat without losing muscle'

45 year old Business Owner Rob had spent years busy, tired, and stuck...

To torching 39lbs of fat, increasing strength, and improved key health markers across the board.

Here are the 3 Steps we used to do it: Rob had a solid base to work from, but lacked clarity on how to ditch the last layer of fat without losing muscle tissue.

We removed the guesswork, dialed in a plan, and supported him every step.

He is now leaner, stronger, and in incredible shape.

This was the roadmap:

After 17 years training and coaching, here is every peice of fat loss advice I could come up with:

1. Stop drinking alcohol. Or at least limit it. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep.

By all means enjoy a drink from time to time, but if it's a regular choice of consumption and you're not losing body fat consider cutting intake to maximize results.

At 61, Bill, an Anesthesiologist, was stuck—tired, out of shape, and drained by 70-hour work weeks.

In 15 weeks, he dropped 18lbs, built muscle and strength, and transformed his health.

Here’s how he did it: Meet Bill, a 60-year-old anesthesiologist.

Brilliant at work, but constant travel and 70-hour weeks left him exhausted, carrying extra weight, and feeling ‘stuck.’

He thought fitness was a lost cause...

Wondering how long you'll live?

Let's test it.

Here are 3 Simple Longevity Fitness Tests you can do now (and how to improve them): 1. VO2 Max (Cardiovascular fitness):

VO2 Max measures oxygen use during intense exercise, showing heart-lung efficiency.

Higher levels cut heart disease & mortality risk and boost longevity.

Aim for above-average (e.g., 35-45 mL/kg/min for middle-aged adults)

150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast. 1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

49 year old client Eric is now doing weighted pull ups with ease.

Here's how you can go from zero to pumping out pull ups for fun:

(Instant bookmark)

= Thread = Pull Ups are a killer bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

Everyone on the planet should be lifting weights.
But most don't know how to start.

I've been training for the last 17 years...

If I was starting from scratch, this is the exact workout plan I would follow to get in the best shape of my life:

(Videos of every exercise included)

= Thread = Start with 4 simple workouts per week.

Upper/Lower/Upper/Lower is the split.

For each workout:

⚬ 3 working sets/exercise
⚬ 6 - 12 reps/working set
⚬ Rest 3 minutes between sets

Here is the workout plan (print this off):

(Videos of every single exercise below)

Matt just torched 32lbs of fat and reversed prediabetes in 16 weeks.

He did it with a young family while working 70+ hours a week.

He's now healthier, more confident and a role model at home and at work.

This is the 5-Step Sytsem we used to do it 👇

= Thread = Too many give up on their health because they've convinced themselves they are:

⚬ Too old
⚬ Too busy
⚬ 'It won't work for me'

Rubbish.

Matt is another example of what you can do with the right system and apply it consistently.

This is how we crushed it.

After Training and Coaching for the last 17 years, here is every Fitness Tip I could come up with:

= Thread =

1. Take 5g of creatine every single day. Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds controlled nutrition

Easy choice.

Can't get to the gym?

A set of dumbbells is all you need to get lean and strong.

Here are the Top 10 exercises you can use to hit every muscle group at home:

(Videos of each included)

1. Bent Over Rows 1. Bent Over Rows

Muscles targeted:

⚬ Rhomboids
⚬ Lats
⚬Traps

Tips:

⚬ Pull back through elbows
⚬ Avoid excess momentum
⚬ Pull elbows towards hips (not straight up)
⚬ Squeeze each contraction (quality execution is key)