You don’t need a new diet. You need better versions of what you’re already eating. Protein Swaps - Regular ground beef -> Extra-lean ground beef - Flavoured yogurt -> Plain Greek yogurt + berries Carb Swaps - Big portions of white rice -> Smaller rice + extra veggies - Bagels -> English muffins or wraps (protein wraps) These swaps lower calories without changing how your meals feel. That’s how consistency actually happens.

People try to “eat clean”… but never actually eat enough protein or calories to support their goal. So they’re tired. They’re hungry. And they end up snacking all night. Instead, think in anchors. Anchor every meal with: - A solid protein source - A fruit or vegetable - A carb you can portion - A fat you can control You don’t need perfect meals. You need repeatable meals. The clients who get results aren’t the ones with the best meal plans. They’re the ones who can execute 70–80% of the time for months.

Training like an athlete over 30 is not about: ❌ Maxing out every workout ❌ Destroying your joints ❌ Training 6 days a week It is about: ✔️ Strength first ✔️ Single-leg and core work ✔️ Mobility and recovery built in You earn power and intensity by building the foundation. That’s how you stay athletic long term.

If your joints feel beat up lately, slow down the eccentric (lowering) phase on your main lifts. More control = more stimulus with less wear and tear.

If you used to be an athlete, this will hit: You don’t lose results because you’re “getting older.” You lose results because you’re either: • Training like you’re still 22 • Or not training at all Both lead to the same place: frustration. The goal now isn’t crushing yourself every session. It’s training with intent: • Strength that carries over to real life • Single-leg work for balance & longevity • Enough intensity to improve • Enough recovery to keep showing up