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 cereal in the house, or I'll eat the whole box). > [!info]- Learn the 3 Fundamentals of Health and Fitness > **1. Eating** > - Eat the same meals every day that consist mostly of fiber (veggies), protein (eggs, lean meats, legumes), healthy fat (fish & nuts), micronutrient (veggies, fruits) rich 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. > - Eat 0.7-1g of protein per pound of ideal bodyweight per day. > > **2. Exercise** > - Lift weights, whether that be bodyweight, or weights you can find in the gym. Do the 4 main exercises: Squat, Hinge, Pull, and Push. > - 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, working on a positive mental environment, and doing things that you find fun can all contribute to long term success. And if you're interested in a more in-depth breakdown of how to implement this/how I've implemented this, 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, like most guys, was bullied in high school and I was too small to do much about it. I decided I wanted things to be different and spent an entire summer getting as big and as strong as I could. People didn't think it was possible, but I am the proof it was. When I came back from that summer break my classmates treated me differently, but more importantly, I realized that I had the power to change my situation, my body. I've battle through injuries, played college sports, competed at a high level (now into my early 30s), been overweight, been underweight. 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.. change is possible! I've proven it to myself, and you can do the same. ![[trasnform-14.jpg]] ## Connect: If you have any questions.. need any help.. please reach out! - [YouTube](https://www.youtube.com/@thegregleopold) - [Instagram](https://www.instagram.com/thegregleopold/) - Email: [email protected]