(1/4) THE ART OF COMBAT: Knowing how to defend yourself in hand-to-hand combat is a MUST in my opinion. Even though we hope to never be in a situation where we need to defend ourselves you better know how to. “It is better to be a warrior in a garden, than a gardener in a war.”

It is always best avoid a fight because you never know what the other person will do, or have. Go find a local martial arts gym, and even go train for 6 months. You’ll gain a much better understanding of what you’re capable of, and a much better sense of security.

Here are the top 15 and pieces of advice that I’ve received over my 13 years of experience in the gym 1. Motivation≠Discipline. Motivation is often temporary. Discipline is steadfast. 2. Alcohol is poison, and your health will suffer. Consume minimally.

15. It’s not about having the hardest workout every single day; it’s about showing up everyday. BONUS 16. Have a light high protein snack before going out to dinner. You’re much less likely to overeat!

(1/3) 2 years apart: -20 lb difference⚖️ -Up in muscle mass, down in body fat (especially belly fat🔥) -Completely NATURAL transformation☀️ -Same caloric intake🥑🍣🍔 -Less time in the gym with better results Boost FAT LOSS & promote MUSCLE GROWTH with these 8 tips:

(3/3) 5. HIIT Cardio 2x per week (hard sprints preferably) 6. 10k steps a day (even on weekends) 7. Vary protein sources! (Chicken, fish, steak, Greek yogurt, turkey, cottage cheese) 8. Have protein in EVERY MEAL! These are 8 tips that can change your life if implemented!