Fernandes Fit LLC

06/16/2026

An interesting thing occurs when you consistently feed your body healthy foods.

Your body starts craving those foods - and letting you in not so subtle ways that the unhealthy food you once lived on simply won't cut it anymore.

Our bodies adapt to what we do to it over time. My body, back in the day, grew fond of fast foods because they often were my meal of choice on my way to and from working a sporting event.

Now, my body revolts in not so kind ways on the rare occasion I eat anything resembling fast food.

My body isn't used to those foods anymore, and it craves the healthy foods I eat now. Even if I crave a cheeseburger and fries, the thought of what will happen after the fact is an effective way to keep me from indulging that craving.

...where - and what we put into us is what we get out of it.

06/16/2026

Of course, there are better things I could do on a afternoon than ...

But not healthier.

When Sunday turns to , being busy kicks into high gear - and what to eat for breakfast, lunch and dinner is the last of seemingly countless decisions we want to make each day.

Prepping meals for the week in advance takes those decisions off your plate (pun intended).

You simply open the refrigerator, grab what you want to eat, put in on a plate, heat it up and eat it.

It takes me less than two hours to prepare a full week's worth of food for four people. And it saves me an exponential amount of time every week.

...where - and the work we do now becomes the time we save later.

05/28/2026

Consider all the discipline you display throughout the workday every day. Why can't you duplicate that for yourself?

That's the $1 million question about the most invaluable facet of life - our health. Which inevitably leads us to the next question.

If we're willing to tackle this challenge, how do we do it?

The key to success is reducing the number of decisions to make:

* Workouts are scheduled on your calendar, not optional where you say you'll squeeze them in there but don't more often than not.

* Meals have a default structure, not a daily debate - meaning the dreaded phrase you always hear me say because I live by it - meal prep. A couple hours of work on one day will save you an exponential amount of time the rest of the week.

* Your sleep has a hard stop, as in a bedtime with a pre-bedtime routine to prepare you for bed - not simply when you're tired.

You've already proven you can be disciplined through the work you do every day. The question is whether you're willing to apply it to the facet of your life that makes everything else possible.

...where - and to be at our best, we have to do the work to be at our best. See less

05/20/2026

Duct tape fixes everything - including, apparently, hotel elevators...

But it won't help you earn your health and fitness goals, so get a workout in! 💪 🦵

...where - and the only way to keep your body from falling apart is to do the work to keep it together 👊

05/15/2026

Valley of Fire was 🔥 in every way...

05/15/2026

Shelly and I were up for the first 24 hours of our trip to Las Vegas.

Here's how we spent it...

05/12/2026

I handle many roles for my clients at - and quite a few have nothing to do with physical fitness...

05/11/2026