If you only have 5 to 10 pounds to lose, you may not need a drastic calorie cut. You may just need a body recomp. A body recomposition essentially means losing fat and building muscle at the same time. If you want to learn how to do that, I made a video just for you. 👉 Reply "RECOMP" and i'll send it over!

Running clothes are dry fit for the very specific reason that it will absorb sweat fast and dry very fast because you will SWEAT (insert clip of Coach @Darren Liu squeezing the moisture out of his headband 💦 gross 😂) I started my morning with a 5-min warm-up walk followed by 3 sets 5-mins jog+5-min walk (2.8km). My legs were tingling, my breath felt okay... Is this what learning to run feels like? I do feel like I can push running for more than 5 minutes; will see how I do next run day. Seriously, running is a love-hate...

Tomorrow is Canada Day and my first day off in a long time. We are going to the beach Grand bend !! It takes us about 2 hours to get there. So I’m planning to bring something for lunch. Watermelon 🍉 Sandwich 🥪 Veggies 🥗 We are going to eat at pizza delight for dinner. It’s one of the last one around. I’m planning to have the chicken skillet. It’s fajitas chicken with onions and peppers and I can have it with no sauce. Having said all that I want to have something salty I can snack on the beach 🏖️ and in the car. I don’t know if I should bust a bunch of calories on some chips or popcorn or if I will want to have some ice cream 🍦. Any suggestions?

Today I decided to go for a walk to go somewhere and man that turned out to be a lot. I also finished my workout with some PRs.

My oldest son surprised me today and asked me to help him loose weight because he is tired of being fat. He weighs 250 lbs at 17 years old! I told him I would do my best to help him. But he has to really want it and work for it. We have to replace his habits with new ones. He will need to include movements in his day and change skipping meals and snacking late at night. He agreed. 👍 We will start right away. It will be an interesting time. I might have him join Skool so he can get all of your helpful advice and information.