Living life with the lean, strong body you want isn't as hard as you've been told.

It doesn't take living in the gym, or being obsessive about food.

Most importantly, you don't have to yo-yo between enjoying your life and feeling confident in your body. As someone who's escaped this yo-yo pattern, you can have a body you feel confident in and a fun life. This is what I teach you as an online client - how to turn living lean & confident into a  sustainable lifestyle.

Ready to implement the exact strategies my clients and I use to make living lean a lifestyle? This is your roadmap.

1.Lift Weights 3-4x/Week

You don't have to live in the gym to build a lean, strong body - in fact, 90% of my clients train 3-4x/week.

You might say...

"I've gone to the gym 4 times per week forever, and my body hasn't changed at all!"

...and that is exactly the difference following a cohesive program that has your nutrition, training, and biofeedback all accounted for.

Tons of my online clients come from the same situation.

You don't need you to train more, we're simply creating a better program for you, and giving your body the support it needs to progress, through proper nutrition and managing life-stressors.

If your goals are to look better, feel better, move better training 3-4x/week will be plenty of training volume for you to create a lean, strong body.

For best results, follow either:

• 3x/week full body split
• 3x/week lower/upper/full body
• 4x/week upper/lower

Check out THIS BLOG to learn how I would write and individualize each of these training splits for you.

2.Learn How To Get The Most Food Out Of Your Calories

3.Eat Protein At Every Meal

You know protein is the most satiating food - it makes sense to try to spread it fairly evenly across your day to keep yourself full.

In fact, my online clients structure their days around lean protein - meaning the number one focus of all your meals should be including around ~25-40g protein.

Once you know what sources and quantities you'll be using to hit your protein goal, add in carbs and fat sources from there.

4.Have Fun With Your Cardio

Cardio and fun... two words you don't usually hear in the same sentence.

Because everyone's been told "cardio sucks" for so long, too many people fall into the trap of avoiding it altogether.

Now, while it's not as important as your nutrition or lifting, it does help your health, recovery from your training, and overall sense of well-being and fitness.

This is why I don't let my clients skip their cardio - we just make it super fun for them instead, primarily using two strategies:

1. Finishers

5.Devote 10-30 Minutes Per Day To Self-Care

Most of us are insanely stressed.

If you're anything like most of my clients, you're constantly feeling the pressure to work more and push harder.

While this isn't always a bad thing, always being "on" is detrimental to your body composition if we don't take steps to manage it.

With an overabundance of stress, you'll have chronically high levels of cortisol "the stress hormone". This creates:

• Poor sleep, which leads to less movement (calories burned), less muscle mass, and worse recovery from training
  
• Worse hormonal balance
• Increased hunger

6.Walk 10K Steps Daily

The main reason people who experience dramatic weight loss tend to regain it? (Outside of eating excess food).

Those who lose a lot of weight tend to have a reduction in non-exercise activity thermogenesis (N.E.A.T.) - all the movement that happens outside the gym. Fidgeting, pacing, doing the laundry, etc.

After losing a large amount of weight, you body wants to return to it's old norm. One of the ways it encourages this is by subconsciously reducing your N.E.A.T.

You could just try to fidget all day... but setting a daily step goal to ensure you don't experience a drastic dip in N.E.A.T. makes more sense.

This is one metric I hold my all my online clients focused on getting or staying lean accountable to. It's too important to overlook.

7.Change Up Your Training Every Few Months

8.Implement "Flex Days"

9.Plan Maintenance Phases Into Your Year

This really ties into nutritional periodization and training periodization - both huge pieces of my coaching philosophy.

Basically, we plan out months in advanced the different phases of your nutrition and training, all working together to push you towards the same end goal with better hormones, more lean muscle, and a healthier metabolism.

A key piece of this (that most coaches don't focus on) is maintenance phases.

When changing your body composition, pushing too hard for too long in either direction can be detrimental.

• Dieting for long periods of time in a large calorie deficit reduces metabolism, hormones, and potentially lean muscle.
• Pushing the training volume and calories for muscle gain can eventually be detrimental to your hormones, and lead to excess fat gain.

In either situation, you spending some time at maintenance helps.

In simplest terms, maintenance phases "prime" your body for muscle gain or fat loss.

By not pushing too hard in either direction, we're allowing your hormones to normalize, potentially increasing your metabolism, and letting your body full recover before another hard push.

The easiest way to work really hard and never get the results you want? Failure to take maintenance phases.

10. Get Accountability

The most important part of creating the leanest, strongest, most confident version of you is consistency.

That's why all of my online clients get such crazy results.

They're crazy consistent and accountable to a smart nutrition and training program.

Regardless if you're brand new to fitness, or a coach yourself - if you're not getting the results you want, the missing piece is accountability and consistency.

If you're ready to get the body and confidence you've always wanted, CLICK HERE to apply for online coaching.