This is me.. You can change your life. Are you ready? ![[InShot_20260424_105013429.jpg]] A lot of people online will tell you that achieving health and fitness is really complex. You have to take a bunch of supplements and do a whole bunch of different things. The truth is being healthy and fit can be both simple and practical. > [!info]- Fix your Environment > Your environment shapes your life—every single day. Environmental cues trigger up to 70% of your daily habits. Remove things from your environment that push you in the wrong direction and add things that move you in the right direction (I can't keep a box of cereal in the house, or I'll eat the whole thing). > [!info]- Learn the 3 Fundamentals of Health and Fitness > **1. Eating** > - Cut out, or at least highly restrict, the consumption of high calorie binge-able foods (soda, desserts, chips, fries, candy, sauces, fried food, etc.). > - Eat the same meals every day that consist mostly of fiber (veggies), protein (eggs, lean meats, legumes), healthy fat (fish & nuts), micronutrient (veggies, fruits, meats, yogurt, legumes) rich foods. > - If you're trying to lose weight you need to consume less calories than your body uses, which is easier to do if you have a higher fiber/protein diet. If you're trying to gain weight, the opposite is true (though, you should still being eating good foods). > - Use a free website like [Cronometer](https://cronometer.com/) (tutorial [here](https://youtu.be/EsLMz-1857o)) to make sure you're getting all the micronutrients you need and to see if you're eating the appropriate amount of calories. > - Eat 0.7-1g of protein per pound of ideal bodyweight per day. > > **2. Exercise** > - Work up to lifting weights up to 5 times a week. Lift your bodyweight, or weights you can find in the gym. Do the 6 main exercises: Squat, Hinge (at the hips), Pull Ups, Overhead Press, Rows, and Bench (or Push ups). I do legs on one day and upper body on another (and I do these exact 6 exercises). > - Do lighter intensity cardio (zone 2). Work up to doing a total of 150 minutes per week. > > **3. Sleep** > - Aim for 7–9 hours of high-quality, uninterrupted sleep. Falling asleep and waking around the same time each day.. preferably going to sleep around sun-down and waking at sun-rise. It helps to sleep in a very dark and reasonably cool environment. > [!info]- Make it Sustainable > Sustainability is maybe the hardest part. Fixing your environment, doing things with others and things you find fun, as well as working on a positive mental environment all contribute to long term success. And if you're interested in a more in-depth breakdown of how to implement these 3 pillars and how I've implemented them, you can get my free ebook [here](https://docs.google.com/document/d/10u4ek8UF-AH1huWUWmfgGrMYtr1eUnr2p6InhaPIj4E/edit?usp=sharing). ## How I can Help For those who need hands-on guidance and direction, book a consultation call [here](https://calendly.com/thegregleopold). ## My Why I used to be a scrawny weak kid. I didn't have much confidence in myself and I didn't believe that I could do things. I overcame who I was and proved myself and others wrong. I hate to look around and see so many people who've given up on themselves. I want to help them realize that change is possible (it might not be easy, but it is simple) and that they can overcome their situations and become the person they really are. If you're one of these people who's struggling through life, thinking terrible things about yourself.. I'm serious. Change is possible! I've proven it to myself, and you can do the same for yourself. ![[trasnform-14.jpg]] ## Connect: If you have any questions, or need any help.. please reach out! - [YouTube](https://www.youtube.com/@thegregleopold) - [Instagram](https://www.instagram.com/thegregleopold/) - Email: [email protected]