I wanted to give you all a simple checklist to follow that will help you get lean, strong and become the fittest version of yourself!

  1.  Get 7hrs of sleep.  I’m going to keep mentioning this for one reason.  It’s incredibly important!
  1. Eat .75g of protein per pound of body weight per day!  You need it for recovery and to create lean muscle.  It will also help control cravings and overeating!  Shooting for 30-50 grams of protein per meal is a great place to start even if it doesn’t get you the optimal number!
  1. Take electrolytes!  Most people don’t get enough sodium, potassium and magnesium.  This improves hydration,  impacts energy, and mood.  Side note…drinking water in and of itself won’t help you stay as hydrated as you think!  Using a product like LMNT when you workout is a great way to ensure you have long lasting energy!  If you want to try LMNT let me know and I’ll hook you up with some free samples!
  1. Walk 7500 steps or more a day.  The more active you are outside of a daily workout the better you will look and perform.  Humans evolved by moving all day long not by working out for one hour a day and being sedentary the rest of the time.
  1. Strength train 3-4xs per week. In a future email I will go deeper on this topic.  What I want to impress upon you today is that if you want a faster metabolism, a leaner, more toned body and fight off the aging process … .strength training regularly is a MUST and a daily run or a workout with “light weights” for lots of reps will NOT get the job done!


There you have it.  Do those 5 things and WATCH what happens!

You will need to add some Vitamin C to your life as well….I mean VITAMIN CONSISTENCY!


Stay Strong,

Andy McCloy