https://empathy-lifts.com/foreverlean2

IIFYM Coaching, Columbus, OH (2026)

10/14/2024

❌“ALL OR NOTHING” ❌👇

Build habits around these 3 fundamentals and you will have control over your weight/body composition forever♾️

✅ Consistent calorie control (80/20 rule) 📊
✅ High protein within those calories 📈🍗
✅ Strength training 2-5x per week💪

Seems simple enough, right??

Where people go wrong is trying to create these habits through the lens of an “All or Nothing” mentality.

Aka ALL AT ONCE

They set unsustainable timeframes and unrealistic expectations of themselves to do ALL OF IT PERFECT from the start.

🚫To lose X weight in X time.
🚫Slashing calories too low
🚫Extreme cardio

Then life happens 👇

They can’t hit their protein intake, they go over calories, they have an event/vacation, they miss a meal, they get sick, injured, weight loss stalled, don’t see enough results, lose motivation…etc

And they “fall off track”

But this stems from an initial false dichotomy.

Either “on track” or “off track”.

If the “All or nothing” / motivation mindset was replaced with *grace*, you could just *slow down* while staying “on track”.

Still controlling what you can control 🤌

This is exactly the sort of thing I do in my Forever Habits program.

I help people get lean for life and this starts most often with a mindset shift, through 1on1 guidance.

📲If you’re interested in something like this…comment “FOREVER” and I’ll send over details of the program.

10/11/2024

Coaching, for me, has never been about getting people abs for summer…

It’s been about taking all the science/fundamentals I learned through the lens of natural bodybuilding and applying it to the general population.

👉 you know…the people out there actually struggling, looking for help to improve their health, live longer, live better, to be there for their children 👈

Men who are suffering but actively* looking for answers, trying all the bu****it fad diets because they just don’t know any better.

I’ve been waving the flag 🏳️ of *moderation* for 10+ years and seemingly every year it gets harder to stand out amongst all the wild misinformation.

☝️But it’s messages like these that let me know I’m creating true impact.

🚫Not just getting people lean for a month.

♾️I teach men how to be lean and strong forever.

🫡I’ll personally take you step by step through the process.

❌no video modules, PDFs, or online courses

✅ Just you 🫵 and me building a relationship
✅ Getting to the bottom of what’s holding you back
✅ Then creating personalized strategies for you to overcome them to finally reach your goals.

🫀I’m not cheap, but I’m cheaper than the price of your health complications later down the road.

Let’s get to work!!

If you’re serious about your health and *NEED* to lose 30-100+lbs…Comment “FOREVER” and I’ll send over details to my program 📲

12/07/2023

Tired of trying and failing over and over again in your fitness journey?

Done every type of diet and workout program with nothing to show for it?

A large majority of our clients come to us after feeling defeated from trying every fad diet/training style…frustrated that they:

1️⃣ gained back all the weight they lost, and then some☹️
2️⃣ felt lost because their diet was not sustainable, and don’t know how to continue making progress😰
3️⃣going to the gym and working hard but seeing no results

⚖️What we teach our clients, is that you don’t have to remove all the foods you love from your diet. It’s just a matter of moderating the foods you love into your diet while training near and around failure.

Create habits around these core principles that serve you mentally, physically, and spiritually. 🫶🏼

Don’t know where to start? We have a FREE tutorial (🔗bio👆)

11/30/2023

⚠️Is it necessary to track calories to lose weight?⚠️
-
No! But that doesn’t remove the fact that you need to be in a calorie deficit to lose weight.

A calorie deficit simply put, means that your energy input (how much you eat) is less than your energy output (how many calories you burn, not just from exercise). The concept is simple, but the ex*****on of it can be complicated.

📋The important things you need to consider:

❓how you’re going to approach the nutrition side of things and the activity level side of things.

📊For nutrition, you could track your calories so that you are able to adjust the amount of calories you eat over time because you have data.

📉 You could also just aim to eat less (less as in fewer calories, not less as in food volume) by paying attention to portions, eating more veggies and fruits, and focusing on eating protein at every meal. But be aware that when you eventually hit a plateau, it’ll be a bit more difficult to adjust your food intake downwards without tracking what your portions have been.

📈For activity level, if you don’t exercise, it’ll be a bit more difficult because you will have to eat even less in order to be in a deficit.

🚶‍♀️No matter if you do or don’t exercise, make sure to pay attention to your daily activity level. Aim to stay active by walking more, parking at the back of the lot, taking the stairs, taking your dogs on longer/more frequent walks, playing with your kids more - overall moving more!

⛹️If you do choose to exercise, be realistic about what you can commit to and stick to that - don’t rely on motivation to get you to work out each time, have a plan and commit to it so that exercise becomes a habit and you won’t need to rely on being motivated!

💤Prioritize your sleep! This is majorly overlooked. Have a bedtime routine to help you be consistent with your sleep quality and amount of sleep! We could all benefit from using our phones less/watching less Netflix before bed!

💦Drink plenty of water! Stay hydrated!

Need help structured a plan custom to your lifestyle? Apply to work with us (linkInBio👆

04/25/2020

Please read this caption by TWICE!
-
“WHY TRYING TO CONTROL YOUR FOOD MAKES YOU FEEL MORE OUT OF CONTROL AROUND FOOD//
📸:
🤔 Today the BBC posted a fatphobic and triggering article advising we adopt various different strategies to curb ‘comfort eating’ and lots of you had feelings about it!
✌️First up, I wanted to say that if you are eating more to self soothe than usual right now, that’s TOTALLY FU***NG FINE - in case you hadn’t noticed, SCARY S**T is going on all around us.
🍪 Humans are programmed to turn to things that feel safe and comforting in times of uncertainty - using food to feel better is NOT a pathology. Sometimes it’s the best or only way we have to take care of ourselves in the moment (especially if our normal coping mechanisms are unavailable to use just now).
😬 And how does it feel when we judge and berate ourselves for this? Probably not great, right?
☹️ It makes sense that we would try and stop or control this behaviour - diet culture teaches us that we are less worthy if we gain weight or don’t follow the ‘perfect’ quarantine diet. The reality is though, there’s no such thing as a perfect diet, and changes to our body are normal - it would be weird if we were going through something this monumental and we didn’t change - physically or emotionally: we are not coming out of this the same!
😵 But the problem is, when we try to adopt external control strategies and follow food rules, as opposed to following our body’s innate cues, it can wind up making us feel more OUT OF CONTROL overall.
Restriction and deprivation of our favourite foods leads to:
👉 more intense cravings
👉 disordered eating
👉 feeling obsessed with food and thinking about it constantly
👉 disinhibited eating and binge eating
👉 feelings of guilt, shame, anxiety, and self loathing when we can’t stick to the ‘perfect’ diet or we tie our self-worth on a number on the scales”
continued in comments...

04/22/2020

INCREDIBLE post by regarding GMOs!! Please give her a follow💜
-
“HAPPY EARTH DAY!

Reduced inputs are one of the biggest environmental benefits of GMOs. A major advantage for over 18 million farmers globally who plant GMOs is the ability to successfully grow crops with fewer inputs, including reduced pesticide applications and the fuel needed to operate tractors to till the soil. Over the last 20 years, GMOs have reduced pesticide applications 8.2% and helped increase crop yields by 22%. Another way in which GMOs help the environment is by allowing farmers to grow more crops using less land. Genetically modified traits such as insect and disease resistance and drought tolerance help to maximize yield by minimizing crop loss to pests, diseases, and adverse weather conditions.

Herbicide-tolerant genetically modified crops enable farmers to till – or turn over and break up the soil – less often (conservation tillage). Weeds can be sprayed and left in the field to protect the soil. Then the incoming crop is planted directly into the leftover organic matter, without turning over the soil. Less tilling means less soil erosion, as well an improved moisture retention. According to USDA, for each one percent increase in organic matter, U.S. could store the amount of water that flows over Niagara Falls in 150 days. GMOs are part of sustainable farming that preserves topsoil, preventing erosion and desertification.

https://gmoanswers.com/gmos-environment

https://scimoms.com/intro-to-gmos/amp/“

03/17/2020

EXTREMELY insightful post by !
-
SWIPE ☝🏽👈🏽 to be informed

IIFYM Coaching

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