01/08/2026
Do These 6 Things This Week to Make Fat Loss Easier
✦ Eat protein first by building your protein stack. Your protein stack is simply high-protein breakfast options “stacked” together that you genuinely enjoy and can eat consistently. Think eggs/egg whites with sautéed veggies, Greek yogurt with berries, Kodiak Protein Flapjacks, and collagen in your coffee. Then, mid-morning, have your protein shake. Stacking 50–60g+ of protein before lunch will make you less snacky all day and help you reap the benefits of your workouts.
✦ Sit down today (Sunday), before the week begins, and plan out all the details of your workouts: time, day, place, and what you will train. Set the expectation with your family for accountability and buy-in. Don’t ask. TELL them what you need.
✦ Don’t plan to eat perfectly clean. Pick your favorite treats, see what their nutritional value actually is (calories, fat, protein, and carbs), and work them into your weekly meal plan.
✦ Get ahead of your obstacles this week. What days do you already know will make it hard to stick to the plan? What systems do you have in place to combat that? Think accountability, meal prep, packing ahead of time. Less decisions the better.
✦ Prioritize lifting and daily movement. Your workouts should focus on strength training, not endless cardio. Outside of the gym, increase your daily movement by walking more, standing more at work, taking the stairs, and looking for opportunities to move. Your workout is only a small portion of your day.
✦ Set your mindset now. Choose who you’ll be this week: the person who overcomes obstacles or the person who lets them become excuses. Visualize yourself following through and how good it’ll feel next Sunday when you do.
