02/26/2026
Idk if any of you use the Skool social media, but there’s wonderful EDUCATIONAL groups on there that I love reading & entering their classrooms. Two of my favorites are HACKSMITH & Amino Academy. Not for medical advice but they share so much HEALTHY information. You can take it or leave it. Since Sarah shares lots of the same TIPS on getting healthy that I used with my 98lb wt loss with T, I am going to SHARE HER POST from today. Remember— not medical advice just educational tips.
Sarah Patino
8h • General discussion
Tips
Fitness tips
1. Drinking alcohol —avoid.
2. An inch off ones waist = 3-4lbs of fat-loss. The scale isn't the only thing that matters.
3. Get 50g protein minimum in during the 1st meal.
4. One 24-hour fast each week resets toxins.
5. Spend a lot of time sitting? Do "bar hangs" after each workout to decompress the spine.
6. 90% of meals should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, and potatoes.
7. Leg lifts 2x per week minimum. The body's biggest muscles are in the lower body.
8. Use these snacks to hit 100g protein goals:
-"Ready" protein water (20g)
-"Oikos Pro" greek yogurt (20g)
-"Fairlife" protein shake (30g)
-"Safe Catch" canned tuna (40g protein)
9. Eat protein FIRST DURING each meal.
10. Get sunlight daily to boost testosterone AND VITAMIN D production.
11. Don't commit to this for just a few months. Health is a LIFETIME commitment.
12. Every meal one eats should be heavy in protein.
13. Get an "under the desk" treadmill to hit 10k steps per day effortlessly.
14. Never sacrifice form for heavier weight.
15. The easiest way to get addicted to the gym is by doing workouts you genuinely enjoy for the first couple weeks. Once you’ve developed the habit of “going” then try doing new exercises.
16. Fasting + black coffee in the morning is great for fat loss. You'll eat less and suppress your appetite.
17. Take most of your sets within 1 rep of failure to ensure proper muscle stimulus.
18. A few sets of dumbbells and a bench & resistance bands are all one needs to get fit.
19. Healthy eating is just as easy as unhealthy eating. Buy a ton of healthy food and stock the kitchen with it.
20. One need not follow a strict diet. Eat whole foods and prioritize protein.
21. Do not expect results instantly, or you will fail. Givr yourself 12 months and just do the right things on a consistent basis, you’ll change your entire life.
22. Develop a sleep routine. Quality sleep will make your muscles grow & recover faster while burning fat quicker.
23. If your muscles hurt, let them recover. Don't force a heavy workout, instead do lighter but more reps.
24. Morning workouts are proven to lead to healthier decisions throughout the day
25. Increase weight or reps each week to guarantee muscle growth.
26. Track your workouts and what you eat. Accoountability is key! Don't guess. There’s great apps for this.
27. Force yourself to eat slower. It takes 20 minutes for your body to communicate to your brain that you're full.
28. You can't control *where* you burn fat. It's genetic. Just be patient.
29. Utilize the 2.5lb plates in the gym. They'll help you get stronger gradually.
30. You'll never regret going to the gym.
31. Most produce is grown using pesticides, leading to a plethora of health issues. Buy organic to avoid this or grow your own.
32. If you have full belief that you can make this happen, you’ll be unstoppable. Believe in yourself.
33. Don't post gym pics for attention. That's not the reason to do this! Post them to inspire people and show yourself how far you’ve come.
34. If your diet leaves you starving, you're doing it wrong. Eat 100 g protein & hydrate w 100 oz water.
35. Never get fewer than 7+ hours of sleep. This is just as important as skipping alcohol.
36. Five 5g of creatine daily helps preserve muscle.
37. The only diet that'll EVER work is the diet that allows one to eat your favorite foods in moderation.
38. Nine out of 10 times, people fail in their weight-loss journeys because they give up too soon.
39. There will never be a better day to start than today.
At the end of the day, nothing in this list matters if you cannot get going NOW.
"I’ll start tomorrow”. But will you?
Life is better when you're in control!
These principles WORK.
