How to Get Real Results
Stick to the Basics
Its my first blog post, and its been one week into 2026, so what better topic to write about than how to get results. And real results come from consistency - consistently doing the basics!
Here is a simple, straightforward way to stick to some basics and get results!
1) Focus on Quality, Not Quantity
- Protein at every meal or snack: meat, eggs, Greek yogurt, cottage cheese, protein shakes
- Fiber-filled carbs: fruit, sweet potatoes, oats, rice, whole grain breads if tolerated
- Healthy fats: nuts, avocado, olive oil, eggs
- Vegetables with lunch and dinner
Notes: Build every plate around protein + produce, then add healthy carbs/fats. Focus on whole foods will help keep you full and getting results!
2) Meal Structure (examples)
- Breakfast: eggs + fruit + whole grain toast or Greek yogurt + berries + granola or overnight oats
- Lunch: Chicken wrap with veggies and a side of fruit
- Snack: protein shake + banana or beef jerky + apple
- Dinner: Ground beef tacos with lettuce wraps + rice + beans + avocado
Notes: Stick with 3 meals + 1 snack format - basic and simple starter structure. Consistency beats perfection. Again, looking for quality over quantity for meals. Yes there are other ways to eat, and we can identify the best way for each person, but this is the simplest idea to start with. I happen to fast (most of the time) and not eat until lunch, but that may not be for everybody.
Bonus: no eating in front of screens - phones, TV, computers. This causes distracted/overeating. Most over snacking comes from bored eating in front of screens without us hardly knowing it. Plus, lets promote as many family meals as possible!
3) Portion Awareness Without Obsessing - hand “measuring” for serving sizes
- Protein = palm size
- Veggies = 2 fists
- Carbs = 1 cupped hand
- Fats = 1 thumb
Notes: this method of measuring helps keep portions in check without the obsessing over calorie counting or measuring
4) Hydration
Water is a huge factor in performance and fat loss. Target water is half your bodyweight in oz, ideally 100oz or more though on hot summer days!
5) Sleep + Recovery
- 7-8 hours is ideal
- Try to promote screen free time before bed, helps create more quality sleep
6) Strength Training & Movement
- Strength training 2-3x per week is the sweet spot, generally most start with 2 and if possible adjust to 3
- Low-impact cardio or walking as extra movement - we should all aim for 20 minutes of movement daily
Create these bullet points, especially when it comes to 1-4, to help you with nutrition and meals over the next week, and you'll be amazed how much better you feel, easy and simple it is, and results you can get!
If you need help coming up with a custom plan for you, please reach out!
Go win the day!
