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Energy is the highest currency we have, and optimizing your energy is the first step to getting your game-ready body back. The challenge is that it’s very hard to have unstoppable energy if you’re carrying around extra body fat. 

Did you know that the average person will gain at least one pound of body fat over the holidays? This may not seem like much, but most people NEVER lose that fat throughout the year. Multiply that over 20, 30 or 40 years, and you see why 70% of Americans are considered obese today. Just think about taking a backpack and putting a 25-pound plate into it and having to carry that all day. Then imagine how amazing it will feel taking that backpack off PERMANENTLY!!! 

If one of your goals is to optimize your energy (and break the fat gain pattern), then I have five tips for you this holiday season. 

First, you must have clearly defined goals

This may seem like it has nothing to do with losing body fat, but it is actually the piece that most people are missing. If you aim at nothing you will hit it every time. People go through life not knowing what they want, so they get exactly that! Remember what we focus on expands, so decide what you truly want, and be very specific in what that goal is. 

Second holiday tip is to lift something four to six times a week. 

And when I say lift something, I specifically mean strength training. It’s great to go for a run and build your cardiovascular strength, but you won’t change your body without strength training. Please don’t think I’m bashing someone who loves to run or do cardio; I’m simply saying the most effective way to change your body is with a form of strength training. If you train like an athlete, you're going to look like an athlete. 

Look at Olympic sprinters. I’ve never seen a chubby sprinter, but I have seen quite a few overweight distance runners. Point being, if you want a certain aesthetic look, follow the people that have the look you want and do what they do. Success leaves clues in every aspect of life! 

My third holiday tip is to eat the proper amount of food for your body

Most people that say they're “eating clean” have no idea how much they are eating. Fat doesn’t make you fat. Excess calories do. If your calories are out of whack, it’s going to be hard to achieve your fat loss goals and to optimize your energy. Focus on the amount of food you need to eat, then what kind of foods to eat, then the timing of meals (like intermittent fasting). Make sure you follow this order. 

My fourth holiday tip is to get at least 10,000 steps a day

If you sit in a chair at a desk for eight hours a day, you are probably only getting about 2,000-3,000 steps. Sitting for that long has the same negative effects that smoking cigarettes has on your cardiovascular health. So get up and take your calls as you walk, go for a walk with your friends and/or significant other, and BE intentional about tracking your steps. 

My fifth tip is to get at least 7.5 hours of sleep per night

Every hour less that 8 hours of sleep increases your chances of getting sick by 10%. Disease comes from a weakened immune system, so being proactive in your sleep is your first level of defense.

Obviously, there are many more ways to optimize your energy this holiday season, but your life won’t change without taking action. If you’re challenged by where to start, I have a final tip for you... 


Information without implementation will never lead to transformation. So start small and a couple of months from now you will be amazed at how far you’ve come! 

I hope these holiday energy tips help you create an action plan to optimize your energy and you decide to IMPLEMENT one of these. If you need help on this journey please don’t hesitate to reach out and also download my FREE Game-Ready Nutrition Playbook here. 

Let’s sprint into the new decade with purpose and intention! 

Your Friend, 


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