Zach Turnure, MBA, CPT

❌ Don’t allow yourself to get manipulated by flashy fitness marketing.

In todays world, we get so distracted by all of the fancy diet trends and marketing schemes that we lose sight of what is proven to fundamentally work.

No, you don’t need to eat raw meat and be extreme. You just have to get very clear on what actually matters and then trust the process.

For years I’ve been working with men who struggle to gain muscle and change their physique. Most think that supplements/meal plans/cutting out major food groups/etc. is the solution. In reality, it comes down to simple changes that make the biggest impact.

Before we get fancy or even think about supplements, we need to master the fundamentals:
1️⃣ Calories
2️⃣ Protein

In a world where everyone is searching for the next magic pill, protein is a powerful resource that most people are missing out on.

Want to be lean?
Want to burn more calories?
Want to build more muscle?
Want to be ‘toned’?

Then you need to Eat more protein.

✅ I recommend eating a minimum of 1 gram per 1lb. Of your body weight. So if you’re a 200lb. Male, you should eat roughly 200 grams of protein per day. For most, focusing on this goal alone will help you control your total amount of caloric intake as well.

It is crazy to witness the change that can occur in someone’s body composition when they get this right and start consuming the adequate amount of protein necessary to facilitate muscle growth.

If you have financial goals, there is a good chance that you’re going to track your income coming in and expenses going out, right?

Your nutrition works the exact same way.

In order to drive results, we need to calculate and understand our energy balance:
⬆️ Calories/energy in
⬇️ Calories/energy out

So many people struggle in their fitness journey because they are simply guessing and hoping for the best. In reality, most have absolutely no idea how much they are actually consuming on a daily basis.

❌ It would be the same as never checking any of your bank statements yet expecting to grow your wealth.

This is why it is so easy to overestimate how much we are moving our bodies each day and underestimate how much we are actually eating/drinking each day.

If you want real results, you need tangible data to work with. Just ‘guessing’ won’t get you where you want to go.

Last week, I had a client who couldn’t help but explain the profound impact fitness has had on his life since we started working together.

He explained to me how on the days that he trains he always ‘feels more organized with his work, less stressed mentally and more motivated overall.’ He shows up different.

One of my favorites parts about being a coach is watching a client start there self-improvement journey with a commitment to their fitness and then allowing it to change their life around them.

If we want to show up for others in our life, how can we expect to do that when we don’t first prioritize ourselves.

It is very easy to stumble into burnout when we are constantly on auto-pilot and giving out all of our attention, energy and focus. Make time for YOU and watch how differently you show up in life.

This conversation inspired and I’s most recent podcast titled ‘The profound impact of fitness on life beyond aesthetics & six pack abs.’ 🎙️ Tune in on all platforms 🔗 link in bio!

Men, we have an ego problem..

I’m not going to sit here and act like I’m perfect. My ego can still sometimes get the best of me, but I’ve worked hard to not let it dominate my life and my decision making.

Ego is entitlement.
Ego avoids taking ownership.
Ego avoids taking responsibility.
Ego avoids commitment.
Ego is the enemy.

Letting go of our ego allows us to step into the growth that will ironically give us what we actually want in life.

When I transitioned into life after sport, I was lost and living without purpose. I felt entitled and avoided responsibility at all costs. This was unsustainable and was leading me down a bad path.

I realized the only way through was to drop my ego and fully accept and take ownership over my situation and life.

Until we decide to let go, we will constantly be held back from living to our fullest potential.

Don’t let the idea of perfection hold you back for one more day.

Change will only begin to happen once you decide to drop the all or nothing mindset and commit to small, incremental changes overtime.

When I start working with a new client who’s looking to make changes in their health & fitness, we don’t change everything overnight. I meet them exactly where they are at and we build from there, making small intentional changes day by day that inevitably compound overtime into massive results.

‘Doing the work’ isn’t always sexy and it is exactly why most struggle to take action in the first place.

Life is always going to be chaotic and the ‘perfect time’ is never.

The best time to begin was yesterday.

Sometimes the best thing you can do is pull back, regress and put your body first.

As a former athlete, it was ingrained in me to think that the only way to make progress in the gym was to increase ⬆️ the weight.

When I was finished playing college football, my body was beat up and I just wanted to feel good again. So I regressed the load on most major exercises and began prioritizing the following:
1️⃣ Full range of motion reps
2️⃣ Tempo/control
3️⃣ Mind-muscle connection (avoiding other areas of the body overcompensating)

Once you start prioritizing these training principles over how much weight you’re lifting, the game will change. After establishing that foundation, then I built and progressed in weight from there. This is how I have been able to look, move, feel & perform at my best far beyond my playing days as an athlete.

Do you agree? If so, please share this post 👉

‼️ Black Friday special ‼️ (1 FREE month of online coaching)

For the last 2.5 years I have been helping former athletes and everyday people transform into everyday athletes.

❌ Tired to lose body fat and keep it off?

❌ Tired of going into the gym with no plan or purpose?

❌ Tired of feeling aches/pains every time you start to push yourself in the gym?

❌ Tired of struggling with your nutrition?

❌ Tired of being unable to break through plateaus and gain lean muscle mass?

If the answer is ‘yes’ to any of these questions then the Everyday Athlete Online Program is for you. 🫵

WHAT YOU GET ⤵️
✅ Custom training program to fit you, your goals and your lifestyle
✅ Custom macros & nutrition plan to fit you, your goals and your lifestyle
✅ Weekly 1-on-1 accountability check-in’s w/ voice message feedback via WhatsApp (this ensures we stay on track toward your goals without falling off track)
✅ Full service custom training app (keeps track of all your nutrition/training progress for you)
✅ Demo videos/full exercise library
✅ Everyday Athlete FB community and WhatsApp group chat
✅ Free resource library (recipe guides, shopping guides, training guides, etc.)
✅ 24/7 support

HOW TO GET ONE MONTH FREE ⤵️
✔️ Fill out a coaching application (link in bio) and we will set up a free consultation call to go over your specific goals and how we will set up a specified plan to get there. 💪

BONUS MATERIALS INCLUDED ⤵️
1️⃣ FREE high protein recipe pack (50+ meals)
2️⃣ FREE grocery shopping guide
3️⃣ FREE travel guide with body weight only and minimal equipment workouts included

There’s never going to be ‘a good time.’ You just have to dive in and pivot/adjust to what life throws at you. 🤘

I’m Grateful everyday for this life. Happy Thanksgiving! 🦃

Before I was a full time trainer, I used to travel 3-4 weeks per month as a corporate sales manager.

Needless to say, it was very difficult trying to make time for my fitness/nutrition/health in general.

During this time of my life, I was rarely perfect, but I was consistent. I made a commitment to show up for myself everyday.

I knew that if I wanted to be a high performer in my job and in my life, I had to prioritize ME first.

See, a lot of us have it backwards. We give so much of our time and energy to everyone and everything around us that we rarely make time for ourselves.

If you want to be a high performer in any area of life, you have to put yourself first. How can you expect to show up at a high level for those around you, if you don’t show up for yourself first?

Going through that experience now helps me better serve my clients and those who are navigating similar circumstances.

Tomorrow I will be doing a free training inside the Facebook group about how you can maximize results while working a high demanding job. (🔗link in bio)

When my playing career ended as an athlete, I struggled with nutrition a lot.

As athletes, we have an all or nothing mindset in all that we do. This can work to our benefit but it can also be a major pitfall.

Working with former athletes, I typically see 2 consistent struggles:
1. Under eating
2. Over eating

I’ve personally struggled with both. 🙋‍♂️ When I was working my corporate job and traveling every week, I was severely under eating. Then I slipped into the habit of constantly over eating never able to truly get where I wanted to be.

It took me a long time to realize that it was the all or nothing mindset that was holding me back. I had to work hard to shed old eating habits I had as an athlete and re-invent a system/approach that worked for my current lifestyle and goals.

Now I help other former athletes do the exact same thing. 💪

Tomorrow I’m going to be doing a Free training inside the everyday athlete Facebook group where I will teach you exactly how many calories you should be consuming and how you can drop the all or nothing mindset.

📲 Join the private Facebook group for access to this FREE live training and many more just like it. (🔗link in bio)

We’ve got the world at our fingers tips. I can’t wait to Marry this woman. ❤️