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It depends. Different people have different definitions of "healthy and fit".

According to the CDC, each week we need a minimum

🏃🏻‍♂️ 150 minutes aerobic activity

🏋🏻‍♂️ 2 days muscle-strengthening activity

This was my client's dilemma. He felt he wasn't moving enough 🚶🏻‍♂️or eating appropriately 🍱.

Rather than prescribing him a plan straight away that was 💯 different to his current lifestyle, we tracked his food intake and activity for one week.

Once we had an idea of his current habits and lifestyle, we compared it to his ideal lifestyle ❤️.

We made a list of strategies he could add to

🍟 Reduce his "junk food" intake

🥦 Make his meals more nutritious

🏋🏻‍♂️ Include resistance training

Afterwards, we added a timeline allowing him to add/remove said strategies bit by bit, so he could keep it for the long run🎯.

A good rule of thumb is to add one change every 2 weeks. That might not sound like much, but after 3 months, that's 6 changes he could permanently take away! 🙌🏻

To this day, even after months of finishing his program, he is able to keep his desired weight, eat food he enjoys, and exercise enough to stay fit🤸🏻‍♂️ and healthy😄.

I couldn't be more proud of him!! 🥳

What is your proudest moment? 🥰

For more tips and tricks, follow us on Instagram (@urabsolute) and Facebook (@urabsolutecoach)!


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