Body Revolution PNW

𝐂𝐮𝐭 𝐎𝐮𝐭 𝐓𝐡𝐞𝐬𝐞 𝐁𝐚𝐝 𝐅𝐨𝐨𝐝𝐬 𝐅𝐨𝐫 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬❗️

Tired of looking in the mirror and seeing a reflection that stops you in your tracks?

Done with constantly destroying yourself for the foods you ate over the weekend to fill a void?

If that’s you, you’re not alone!

But if you’re ready to make a change

And get rid of that fat

Then it’s time to uncover the foods that are likely holding you back 👇🏼👇🏼

𝚃𝚑𝚎𝚛𝚎 𝚊𝚛𝚎 𝙽𝙾 “𝙱𝚊𝚍” 𝚘𝚛 “𝙶𝚘𝚘𝚍” 𝚏𝚘𝚘𝚍𝚜…

As hard as that is to hear, the fact is that there is no one specific food, or group of foods, that is magically going to add fat to your body ❌

Are there foods that won’t fuel your body as well as others?

Definitely!

Are there foods that will put fat on your body immediately after ingesting them?

Nope.

𝙵𝚊𝚝 𝚐𝚊𝚒𝚗 comes from a 𝚌𝚘𝚗𝚝𝚒𝚗𝚞𝚎𝚍 𝚊𝚗𝚍 𝚙𝚛𝚘𝚕𝚘𝚗𝚐𝚎𝚍 𝚌𝚘𝚗𝚜𝚞𝚖𝚙𝚝𝚒𝚘𝚗 of 𝚌𝚊𝚕𝚘𝚛𝚒𝚎𝚜 𝚊𝚋𝚘𝚟𝚎 your 𝚖𝚊𝚒𝚗𝚝𝚎𝚗𝚊𝚗𝚌𝚎 𝚕𝚎𝚟𝚎𝚕 (calorie surplus) ✅

Check out the attached images to learn more 👍🏼

And if you’re not sure how to find your maintenance calories

Or have any questions 👇🏼

Let me know in the comments, I’m here to help you finally reach your goals! 🔥

~ Ray

🔥𝐅𝐑𝐄𝐄 𝟏𝟒-𝐃𝐚𝐲 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞🔥

It’s time to give back to my community!

As a HUGE thank you for all of your support, friendships, and Impactful stories 👇🏼

I’m running a FREE 14-Day Fat Loss Challenge 𝙁𝙊𝙍 𝙔𝙊𝙐 to kickstart your goals in 2023!

Struggling with staying consistent?

Wish you had the energy and ability to play at full speed with your kids/grandkids?

Joining the challenge gives you access to 👇🏼

- Personalized Weekly Progress Check-ins

- Nutrition Guidelines for Fat Loss

- A Gym or At-Home Workout Plan

- Access to the 14 Day Challenge Private Facebook Community that will be full of helpful information, tools, and a community of individuals supporting you to be their best!

It’s time to stoke the fire with a community of driven and like-minded individuals who want to support and push you to be the best you can be! 🔥

That way, you’re not 𝚏𝚕𝚘𝚞𝚗𝚍𝚎𝚛𝚒𝚗𝚐 𝚘𝚞𝚝 𝚝𝚑𝚎𝚛𝚎 𝚘𝚗 𝚢𝚘𝚞𝚛 𝚘𝚠𝚗 ❌

You’re 𝚍𝚘𝚖𝚒𝚗𝚊𝚝𝚒𝚗𝚐 𝚊𝚕𝚘𝚗𝚐𝚜𝚒𝚍𝚎 𝚘𝚝𝚑𝚎𝚛𝚜 who want to change their life ✅

Are you ready to learn what I teach my clients on a regular basis that helps them achieve the results they want?!

𝗢𝗻𝗹𝘆 𝟮𝟬 𝘀𝗽𝗼𝘁𝘀 𝗮𝗿𝗲 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲!

Please fill out the application below:

👉🏼 http://tiny.cc/14_Day_Fat_Loss_Challenge 👈🏼

Or DM me for details.

Let’s get after it together!

~ 𝙍𝙖𝙮

🎄Merry Christmas🎄

From our family to yours, I hope you’ve an awesome Christmas or holiday weekend and made the most of some much needed, and deserved, family/friend time! 😁🙌🏼

~ The Cook Family

❗️𝐇𝐔𝐆𝐄 𝐁𝐥𝐚𝐜𝐤 𝐅𝐫𝐢𝐝𝐚𝐲 𝐒𝐚𝐥𝐞❗️

Are you a parent or just super busy in general?

And you’re absolutely fed up with struggling with your fat loss and health goals?!

Then I want to help coach and teach you how to make a sustainable change so that your struggle turns into a success!

𝙸’𝚖 𝚌𝚞𝚛𝚛𝚎𝚗𝚝𝚕𝚢 𝚘𝚏𝚏𝚎𝚛𝚒𝚗𝚐 𝚖𝚢 𝟺-𝚖𝚘𝚗𝚝𝚑 𝚌𝚘𝚊𝚌𝚑𝚒𝚗𝚐 𝚙𝚊𝚌𝚔𝚊𝚐𝚎

Which comes with everything you see below and MORE

✅ Nutrition Education and Guidance
👉🏼 So you can learn how to make ALL food fit into your life and overcome the fear of “falling off”

✅ Workout Program Individualized to YOU, YOUR Goals, & YOUR Needs
👉🏼 Learn how to move and lift so that you don’t get injured while striving to achieve your goals - Train SMARTER!

✅ Client Only Facebook Group and More
👉🏼So you can learn what you NEED without wasting hours researching on your own, and join an amazing community who will be right alongside you! This may also be extended to a Slack or Discord Channel in the near future.

✅ Accountability, 1:1 Coaching, & Support
👉🏼 SO that you’re NEVER alone and will have all your questions answered to help YOU be successful.

🔥𝗙𝗼𝗿 𝟮𝟱% 𝗼𝗳𝗳🔥

My goal and intention as a certified personal trainer and nutrition coach is to teach you everything you need to know to achieve your goals

So If you’re ready and serious about making a change

𝗧𝗵𝗲𝗻 𝗗𝗠 𝗺𝗲 𝗼𝗿 𝗰𝗼𝗺𝗺𝗲𝗻𝘁 “𝗕𝗹𝗮𝗰𝗸 𝗙𝗿𝗶𝗱𝗮𝘆”

And I’ll be sure to reach to out to you so that I can help change your life!

~ 𝙍𝙖𝙮

𝐓𝐨𝐝𝐚𝐲 𝐈 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐬𝐡𝐚𝐫𝐞 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐬𝐩𝐞𝐜𝐢𝐚𝐥 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮 🥳

This post is dedicated to those people in our life that make us, and the world we live in, better.

But not only that, I also wanted to celebrate this person because it’s her birthday!! 🎂

That person for me is my incredible wife Evie ❤️

Now, I’ll give you a heads up, this is a corny post and has nothing to do with my normal posts, so if you don’t wanna feel all warm inside, just keep scrolling 🤣

Looking at the past year alone, things in our life have been a little all over the place…

With Evie diving head first into her internship to become a Registered Dietitian (RD) last fall, to now being the primary RD at her work, we’ve had our heads on a swivel in terms of:

Our living situation
Jobs
Relationship
Making sure food and bills were covered

All the basic things that make up adult life

But what isn’t seen from the outside is that I tend to be a bit of a handful…

Hey, I’ve gotta be honest, no shame there 😅

Between my near constant focus on social media and my coaching/training business, amongst other things that grab my attention and generally consume my thoughts…

✨Ya, typing that out I can definitely say I have shiny object syndrome at times ✨

When left unchecked by myself and Evie, I can be a bit of a straight forward annoyance, but I’m working on that 🙏🏼

Back to the point, without this woman and all of the experiences we’ve gone through in our time together, let alone the past year, I can honestly say that life would be in NO WAY the same!

So thank you for just simply being you, being there for me when I’m down, never being afraid to have a much needed heart-to-heart discussion, and supporting me in all my crazy endeavors!

You’re the best and I hope you have an absolutely INCREDIBLE birthday, I love you!! 🥳❤️🎉

Corny post done, go back to having a great rest of your day as well, and thank you for reading all the way through this - you rock!! 😁

𝐓𝐡𝐞 𝐁𝐞𝐬𝐭 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐅𝐨𝐫 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬❗️

Are you confused about all the information circling around about what exercise/workout is best for you and your fat loss goals? 🤷‍♂️

Honestly, I don’t blame you!

There is SO much conflicting info that, unless you know what you’re looking at, it’s easy to get lost…

My goal with this post is to give you some info about the best methods for getting you the results you’re seeking

WITHOUT adding to the confusion 👍🏼

✅ Prioritize Compound Lifts
✅ Progressively Overload Primary Movements
✅ Work at an RPE of 7-9

Check out the attached pictures for a breakdown of each of these methods so YOU can start dominating your goals 🔥

The major thing to remember is that fat loss is driven by your nutrition - so gaining an understanding around that is a MUST!

If you’d like to join my FREE training community say “Community” in the comments or send me a DM 😁

Thank you for taking your time to read this, I appreciate you and hope this helps! 🔥

~ 𝙍𝙖𝙮



   

𝐘𝐨𝐮’𝐯𝐞 𝐁𝐞𝐞𝐧 𝐋𝐢𝐞𝐝 𝐭𝐨 𝐀𝐛𝐨𝐮𝐭 𝐖𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐅𝐨𝐫 𝐘𝐄𝐀𝐑𝐒!😡

Confusion surrounding weight loss is everywhere 👇🏼

And that’s why so many people that lose weight have a tendency to put it all back on…

With Additional Extra Pounds! 😱

I’m sure you’ve heard it before:

“𝙴𝚊𝚝 𝚕𝚎𝚜𝚜 𝚊𝚗𝚍 𝚑𝚒𝚝 𝚝𝚑𝚎 𝚝𝚛𝚎𝚊𝚍𝚖𝚒𝚕𝚕”

But is that even true?

𝙄𝙛 𝙮𝙤𝙪’𝙧𝙚 𝙧𝙚𝙖𝙙𝙞𝙣𝙜 𝙩𝙝𝙞𝙨

You’ve most likely been eating less already,

To the tune of around 1200 calories or fewer…

For Years!

Waking up every morning feeling 👇🏼

❌ Sick
❌ Drained of energy
❌ Like you’ve failed
❌ Losing hope

But there’s another way to do this

And it doesn’t involve you starving yourself further

Eating nothing but carrots and kale

Or drinking toxic sludge 4 times a day!

𝘐 𝘭𝘰𝘴𝘵 60 𝘱𝘰𝘶𝘯𝘥𝘴 𝘪𝘯 𝘳𝘰𝘶𝘨𝘩𝘭𝘺 3 𝘮𝘰𝘯𝘵𝘩𝘴 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 8 𝘺𝘦𝘢𝘳𝘴 𝘢𝘨𝘰

And I almost fell into this trap…

But then I reached out to people I trusted to teach and show me what I was doing to myself👇🏼

And I made a career change so that I could teach and help others struggling with the same/similar issues I had to work through👇🏼

And now I’m here to help YOU! 😁

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝟯 𝘁𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝗱𝗼𝗶𝗻𝗴 𝗧𝗢𝗗𝗔𝗬 𝘁𝗼 𝗴𝗲𝘁 𝗯𝗮𝗰𝗸 𝗼𝗻 𝘁𝗿𝗮𝗰𝗸:

✅ Figure out the total calories your body needs to maintain itself
✅ Pair up resistance training (weights) and cardio (walking does wonders!)
✅ Get enough protein and water daily
✨ 𝘽𝙊𝙉𝙐𝙎 - Focus LESS on the scale and more on your mind, how your clothes fit, and relationship with food!✨

If this all seems a bit overwhelming, or you’d like help with dominating your goals

Send me a DM, I’ve got your back 💪🏼

Thank you for taking your time to read this, I appreciate you and hope this helps! 🔥

~ 𝙍𝙖𝙮



       

𝐘𝐨𝐮’𝐥𝐥 𝐍𝐞𝐯𝐞𝐫 𝐇𝐚𝐯𝐞 𝐓𝐢𝐦𝐞❗️

Let’s be real for a second 👇🏼

We’re all insanely busy.

There are 𝟸𝟺 𝚑𝚘𝚞𝚛𝚜 𝚒𝚗 𝚊 𝚍𝚊𝚢 and between work, sleep, eating, and taking care of your family…

You should 𝚌𝚘𝚞𝚗𝚝 𝚢𝚘𝚞𝚛𝚜𝚎𝚕𝚏 𝚕𝚞𝚌𝚔𝚢 if you’ve got even 2 hours of free time to yourself 😳

But with that free time, if you know how to use it well, you can cover a lot of ground 👍🏼

𝗦𝗼 𝗺𝘆 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 𝘁𝗼 𝘆𝗼𝘂 𝗶𝘀 𝘄𝗵𝗮𝘁 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗺𝗼𝘀𝘁?

𝘚𝘤𝘳𝘰𝘭𝘭𝘪𝘯𝘨 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘴𝘰𝘤𝘪𝘢𝘭 𝘮𝘦𝘥𝘪𝘢, looking to escape reality, and stay right where you are?

Or 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨 𝘯𝘦𝘸 𝘴𝘬𝘪𝘭𝘭𝘴 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘤𝘢𝘳𝘦 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩 𝘪𝘯 𝘈𝘓𝘓 𝘸𝘢𝘺𝘴, ensuring that you can be your best for you, your friends, family, children, and grand children?

Being healthy DOES NOT mean being skinny or eating “perfectly”…

It means being able to move, live life to the fullest with zero or few limitations, all while enjoying the little things life has to offer!

𝗜𝗳 𝘆𝗼𝘂’𝘃𝗲 𝗴𝗼𝘁 𝟯𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀, 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗹𝗶𝗳𝗲.

If you’re ready to learn and apply some time saving tactics, save this post and refer to it later ✅

And if you want to take out the headache of doing it all on your own, then comment or DM me 👇🏼

I’d love to help you dominate your goals and turn your life around!

Thank you for taking your time to read this, I appreciate you and hope this helps! 🔥

~ 𝙍𝙖𝙮



       

𝐈 𝐤𝐧𝐨𝐰 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐥𝐨𝐨𝐤 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐢𝐫𝐫𝐨𝐫 𝐲𝐨𝐮 𝐭𝐞𝐚𝐫 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐨 𝐩𝐢𝐞𝐜𝐞𝐬…

You see the worst possible version of yourself

And even though you try your best, it seems like all you can think is

“I’m fat”
“I’m ugly”
“What’s the point of trying?”

But how could I possibly know what this feels like?

Because I used to do this ALL THE TIME!

There was a point in time where my self-esteem was at an all time low.

I was in the worst shape of my life and I felt completely alone

Honestly, the last thing I wanted to do was see, or be around anyone.

So I stayed secluded, and things got worse

Not just physically, but mentally.

I know the struggle of feeling completely worthless and ready to quit

But if you want to change your life

Lose the weight

And become the person you WISH was looking back at you in the mirror…

You have to win the inner battle against YOU!

So, let’s start with getting you to believe in yourself!

Here are 3 things to help you overcome your low self-esteem 👇🏼

✅ 𝙎𝙩𝙤𝙥 𝙛𝙤𝙘𝙪𝙨𝙞𝙣𝙜 𝙤𝙣 𝙬𝙝𝙖𝙩 𝙩𝙝𝙚 𝙨𝙘𝙖𝙡𝙚 𝙩𝙚𝙡𝙡𝙨 𝙮𝙤𝙪. It’s doing way more harm than good. Once you stop prioritizing your attention on the results from the scale, you’ll start noticing success in other, more important areas!

✅ 𝙀𝙣𝙙 𝙖𝙣𝙙 𝙗𝙚𝙜𝙞𝙣 𝙮𝙤𝙪𝙧 𝙙𝙖𝙮 𝙗𝙮 𝙘𝙚𝙡𝙚𝙗𝙧𝙖𝙩𝙞𝙣𝙜 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛. Building a solid foundation of positive and powerful habits around your mindset will get your mind to believe that you can do the “impossible”!

✅ 𝙂𝙚𝙩 𝙖𝙘𝙘𝙤𝙪𝙣𝙩𝙖𝙗𝙡𝙚! Whether it’s a friend, a mentor/coach, or putting it out there for others to see. Express how you plan on building your self-esteem and that NOTHING is going to stop you from achieving this!

Thank you for taking your time to read this, I appreciate you and hope this helps! 🔥

~ 𝙍𝙖𝙮

𝐀𝐫𝐞 𝐘𝐨𝐮 𝐒𝐈𝐂𝐊 𝐎𝐟 𝐓𝐡𝐞 𝐑𝐞𝐟𝐥𝐞𝐜𝐭𝐢𝐨𝐧 𝐒𝐭𝐚𝐫𝐢𝐧𝐠 𝐁𝐚𝐜𝐤 𝐀𝐭 𝐘𝐨𝐮⁉️

Have you ever walked by a mirror…

Stopped…

Looked at the reflection staring back at you…

And thought to yourself 👇🏼

“Oh God, I look awful today. I don’t even know why I try anymore.”

You’re not alone. I’ve been in that EXACT position.

And it stings.

It burns deeper than anyone outside of yourself can comprehend.

And odds are, you’re the only person thinking it…

We are so much crueler and more critical on ourselves than anyone else, but for some reason, we don’t see a problem with that…

Your perspective of yourself and the world you create in your head will HEAVILY determine what goes on in the outside world!

So take this moment to reflect and realize that you ARE worthwhile

The effort your putting in IS worth it and IS making an impact

It just may be taking a bit longer than you’d like.

Stop creating negativity in your life and throw the excuses out the door.

You can do ANYTHING you put your mind to!

Now’s the time you develop a game plan for achieving the goals you’ve been putting off for far too long! 🔥

The three most important things you can do

ꜱᴛᴀʀᴛɪɴɢ ᴛᴏᴅᴀʏ

To propel yourself forward are 👇🏼

✅ 𝙈𝙖𝙠𝙚 𝘼 𝙒𝙤𝙧𝙠𝙤𝙪𝙩 𝙋𝙡𝙖𝙣
✅ 𝘿𝙚𝙫𝙚𝙡𝙤𝙥 𝘼 𝙈𝙚𝙖𝙡 𝙈𝙚𝙣𝙪
✅ 𝙒𝙤𝙧𝙠 𝙊𝙣 𝙔𝙤𝙪𝙧 𝙈𝙞𝙣𝙙𝙨𝙚𝙩

Swipe through the attached images for a brief breakdown

And if you’re still stuck or want someone to guide every step of the way

Let me know, I’ve got your back every step of the way! 😁🙌🏼

Thank you for taking your time to read this, I appreciate you and hope this helps! 🔥

~ 𝙍𝙖𝙮

𝐆𝐢𝐯𝐢𝐧𝐠 𝐈𝐧𝐭𝐨 𝐒𝐞𝐥𝐟 𝐃𝐨𝐮𝐛𝐭 𝐖𝐢𝐥𝐥 𝐎𝐧𝐥𝐲 𝐁𝐫𝐞𝐚𝐤 𝐘𝐨𝐮❗️

I remember the first time I FINALLY got enough clearance off the ground to not land on my face!

While struggling through my own challenges with weight management, self doubt, low self-esteem and more, I vividly remember not being able to do more than 10 push-ups.

Sure, I could do them, but they looked just about as bad as they could get 😂

But why did that stand out?

I mean, push-ups are just one tiny look into someone’s fitness (and there are plenty of better things to be aware of).

However, the biggest thing I would say to myself when I was starting out was:

“𝘊𝘰𝘮𝘦 𝘰𝘯 𝘙𝘢𝘺, 𝘥𝘰𝘯’𝘵 𝘧𝘢𝘭𝘭 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘧𝘢𝘤𝘦!”

Now, at the time, that was taken pretty literally, I didn’t want to smash my nose!

But as time progressed through my journey of health and weight loss, I found that that phrase meant more than just the literal.

It’s so easy to let things that:

👉🏼 Test us
👉🏼 Challenge us
👉🏼 Knock us down
👉🏼 Break us

𝙷𝚘𝚕𝚍 𝚞𝚜 𝚋𝚊𝚌𝚔 𝚏𝚛𝚘𝚖 𝚎𝚟𝚎𝚛 𝚝𝚛𝚢𝚒𝚗𝚐 𝚝𝚘 𝚖𝚘𝚟𝚎 𝚏𝚘𝚛𝚠𝚊𝚛𝚍 𝚊𝚗𝚍 𝚋𝚎𝚌𝚘𝚖𝚎 𝚝𝚑𝚎 𝚋𝚎𝚜𝚝 𝚠𝚎 𝚌𝚊𝚗 𝚋𝚎.

But in reality, if we don’t allow ourselves the opportunity to go through these situations

And find out what we are truly made of

We will never achieve what we want to!

Stop Doubting Yourself ❌
Leave Your Ego at the Door 🚪
Take a Leap of Faith ✅

Because the worst thing that will happen is that you’ll fall on your face 😉

So pick yourself up, get comfortable with the uncomfortable, and be your change!

Thank you for taking your time to read this, I appreciate you and hope this helps! 🔥

~ 𝙍𝙖𝙮

𝐘𝐨𝐮𝐫 𝐄𝐱𝐜𝐮𝐬𝐞 𝐨𝐟 “𝐍𝐨 𝐓𝐢𝐦𝐞” 𝐢𝐬 𝐚 𝐉𝐨𝐤𝐞❗️

Someone needed to say it 🤷‍♂️

Sometimes the truth hurts, but it’s the only way to move forward and be the best you can be in life.

If you’re anything like me, 𝚢𝚘𝚞’𝚟𝚎 𝚐𝚘𝚝 𝟸𝟺 𝚑𝚘𝚞𝚛𝚜 𝚒𝚗 𝚝𝚑𝚎 𝚊 𝚍𝚊𝚢.

👉🏼 Work takes up 8-12 hours
👉🏼 Sleep takes up 6-9 hours
👉🏼 Commuting anywhere takes up 1-3 hours

You can see that it stacks up quickly.

But learning to prioritize important things like

𝙁𝙖𝙢𝙞𝙡𝙮, 𝙔𝙤𝙪𝙧𝙨𝙚𝙡𝙛, 𝙖𝙣𝙙 𝙔𝙤𝙪𝙧 𝙃𝙚𝙖𝙡𝙩𝙝

Is a big piece of life!

If you want something bad enough you WILL create the time.

So rather than constantly making excuses of “no time”

Get creative 👍🏼

A workout doesn’t have to take 1-2 hours ❌

Making dinner doesn’t have to take all evening ❌

Here are 3 𝘴𝘪𝘮𝘱𝘭𝘦 𝘸𝘢𝘺𝘴 you can start reclaiming some time to make sure you’re at your best and around for a long time 👇🏼

✅ Buy Frozen Veggies and Meats
✅ Incorporate Movement While Waiting
✅ Take A 5-Minute Action

See the attached images for a breakdown of these tips 👍🏼

Thank you for taking your time to read this, I appreciate you and hope this helps! 🔥

~ 𝙍𝙖𝙮