"I’m doing this for my family."

“I’m doing this for my family.” You’re working 40-50+ hours a week to provide…
And ignoring your own health in the process.

Let’s be real:

You all have friends, significant others, and maybe some of you have kids. The truth is, they don’t need a burnt-out version of yourself.
They need a present, energized, and healthy version of you.

If you currently struggle with finding energy for yourself and those around you, read this:

1/ Time isn’t your issue. Priorities are.

You’d never miss a meeting because you were "too tired."
You wouldn’t skip your kid’s game because you were “too exhausted.”

But workouts?
Meals?
Sleep?

They’re always the first to go.

Your health isn’t extra work, it’s the foundation that allows you to keep doing the work.

2/ You don’t need 2-hour workouts or 6-day splits.

Most people overcomplicate this, which prevents them from getting started.

Here’s what actually works:
- 3–4 strength sessions/week (45 min max)
- 7,000–10,000 steps/day (walk during calls)
- Slight calorie deficit

Your body responds to consistency, not chaos.

3/ Prioritize protein like your energy depends on it.
(Because it does)

Protein helps you:
- Stay full longer
- Maintain lean muscle
- Boost metabolism

Aim for 30–50g per meal.

Best sources:
- Eggs, chicken, steak, salmon
- Greek yogurt, cottage cheese
- A quality protein supplement (if needed)

Low protein = low energy, poor focus, slower progress.

4/ Eat like a grown adult-not like a college freshman.

If your meals are built on fast food, vending machines, and energy drinks-

You’re not exhausted because you’re overworked.
You’re exhausted because you’re undernourished.

Follow the 80/20 rule:
- 80% whole, nutrient-dense foods
- 20% flexible, enjoyable choices

You don’t need perfection.
You need a sustainable system.

5/ Stop drinking your calories.

Those “healthy” drinks you sip in the morning? Probably loaded with sugar and empty calories.

- Cut the liquid sugar
- Stick with water, black coffee, or electrolytes

6/ Move more-without overthinking it.

Incorporate daily “movement snacks.”

Got 60 seconds between meetings?
Crank out 15 bodyweight squats and 15 push-ups. If that’s a challenge, do less - but do something.

Repeat that five times a day-That’s 75 squats and 75 push-ups-without even hitting the gym.

Small movements. Big returns.

7/ Kill your excuses.

“No time” isn’t the problem.

You had time to read this email.
You had time to check ESPN and your March Madness bracket.
You sat through meetings you didn’t need to attend.

Discipline > motivation. Every time.

If you’re tired of being tired...
If you’re done sacrificing your health in the name of success...
And if you’re ready to lead with energy, strength, and presence -

Ask for help, and start.

Because this isn’t about perfection.
It’s about becoming the kind of person your friends and family need you to be.

P.S. Before you go, what would you say your biggest goal is right now when it comes to your health and fitness? Feel free to reply to this email. I read every response.