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What's in store for today:
- My Personal Weekly Grocery Staples
- Steal My Weekly 8-3-3-1 Exercise Plan For 2026
Hey friend,
I hope you will forgive the fact that my Friday newsletters have been delivering a little later in the day than normal these last few weeks.
Ok...well...technically I'm a day late this week 😂
But, I am feverishly working to prepare for the launch of something big and really exciting in April!
It's taking a ton of time and focus, but I can't wait to blow the doors off of it and show you and the rest of the world what I've been cooking up.
Suffice it to say...I believe there will be no other program, app, or offer on the market that can guide someone to sustainable weight loss results better than we can with this launch ESPECIALLY making it as affordable as we are going to make it here soon.
Enough about that for now though, here is your Feel Good Friday 🙌🏻
My Personal Weekly Grocery Staples
Just like it says...here is a simple copy and paste of my weekly grocery list.
These are the staples I buy pretty much every single week on repeat for healthy meals and snacks throughout the week each week for me and my wife.
Some of these items I don't buy every week, but I check my stock every week and add them to the list if I am running out.
I will link to the items as best I can in stores like Walmart and Kroger which is where I do most of my weekly shopping, and I will also link to the recipes ingredients are used in as well where possible.
96% Lean Ground Beef (For Taco Recipe + Barbecue Smashburger Recipe)
Simple Truth Lightly Breaded Protein Bites
Simple Truth Lightly Breaded Protein Tenders
Great Value Onion Rings (For Barbecue Smashburger Recipe)
Lewis Keto Hawaiian Burger Buns (For Barbecue Smashburger Recipe)
Kroger Hard Shell Corn Taco Shells (For Taco Recipe)
Jasmine Rice (For SweetFire Chicken recipe)
Yellow Onions (For SweetFire Chicken recipe)
Poblano Peppers (For SweetFire Chicken recipe)
Shredded Lettuce (For Taco Recipe)
Great Value Fat Free American Cheese Singles (for Barbecue Smashburger Recipe)
Sweet Baby Ray's Barbecue Sauce (For Barbecue Smashburger Recipe)
G Hughes Sugar Free Sweet Chili Sauce (For SweetFire Chicken recipe)
Franks Red Hot Buffalo Sauce (To Toss Protein Bites / Tenders In)
Taco Bell Fire Sauce (For Taco Recipe)
Kinder's Teriyaki Sauce (To toss Protein Bites / Chicken Tenders In)
Crystal Light Wild Strawberry Water Flavoring (For Strawberry Mockarita Recipe)
Diet Tonic Water (For Strawberry Mockarita Recipe)
Jose Cuervo Lite Margarita Mix (For Strawberry Mockarita Recipe)
Pure Protein Chocolate Peanut Butter Protein Bars (For Afternoon Snack)
Ghost Cinnamon Toast Crunch Protein Cereal (For Protein Cereal Recipe)
Kroger CarbMaster Vanilla Fat Free Ultra Filtered Milk (For Protein Cereal Recipe)
Premiere Protein Chocolate Peanut Butter Shakes (For Protein Ice Cream & Protein Coffee Creamer)
Special note on the Kinder's Teriyaki Sauce and Great Value Onion rings...these are not particularly low calorie products, but they work great in the recipes I use them in and I make them fit from a calorie perspective.
I've linked above inside the list to 2-3 of my current go-to recipes that I have shared in previous newsletter editions including the SweetFire Chicken recipe, Barbecue Smashburger Recipe, Lean Beef Tacos Recipe, Strawberry Mockarita Recipe, and Protein Cereal Recipe.
Steal My Summer 2026
Exercise Strategy For Optimal Health
With the warmer weather right around the corner, I have already charted out my summer 2026 weekly exercise schedule, and I'm pretty pumped about it.
This schedule I believe is perfectly balanced for optimal health and longevity, looking great, and having great endurance as well.
I'm calling it...The 8-3-3-1 Method.
8k steps per day...
3 Strength training workouts a week...
3 Zone 2 cardio sessions per week...
1 High intensity interval training workout per week.
Hence 8-3-3-1.
Here's why I love this schedule and why I think it's the perfect balance for long term health.
8k steps a day has been proven with our clients to get great fat loss results, balance blood sugars, and is still very achievable on a daily basis.
3 strength workouts per week for 30-45 minutes a pop has been proven to get amazing results, while being very sustainable from a schedule standpoint.
3 slow runs or otherwise lower intensity Zone 2 cardio sessions per week for 30-45 minutes drastically improves heart health and endurance, as well as improves cholesterol and other blood markers. PLUS it fits perfectly in between strength training days and helps you hit that 8K step goal.
1 high intensity interval training session per week gets you the health benefits of training in heart rate zones 4, and 5, but for short and sweet sessions of 20 minutes max, and at only once a week they aren't too taxing on your nervous system.
It's really the perfect balanace and what I will be doing this year in 2026 while the weather permits me to get outside for runs.
Here's the weekly schedule I'll be working with...feel free to steal it:
Monday - Chest + Triceps Strength Training
Tuesday - 1 to 3 mile slow run (Zone 2)
Wednesday - Leg + Shoulder Strength Training
Thursday - 1 to 3 mile slow run (Zone 2)
Friday - Back + Biceps Strength Training
Saturday - 1 to 3 mile slow run (Zone 2)
Sunday - 20 minute High Intensity Intervals Running Workout (Zone 4-5)
Steal and modify as needed, but enjoy :)
Win Of The Week:
Mike Maintained His Weight Loss
Through 3 Surgeries 💪🏻
At 73 years old, Mike has lost over 70 pounds with Healthy & Whole and kept it off for years.
But when his doctor told him he needed foot surgery, panic set in.
He knew what usually happens when you need surgery — you can't be active, the scale creeps up, and months of progress can vanish in weeks.
So we taught him something called Activity Aligned Eating — a simple way to adjust food intake to match lower activity levels during recovery.
He used it for his first surgery, and it worked beautifully.
A few months later when he needed a second surgery for his calf muscle, he didn't need our help at all.
He already knew exactly what to do.
And this week, three weeks after a full knee replacement, Mike texted me.
He's doing it again — controlling his weight, dropping back to his optimal range, using the exact same skills we gave him years ago.
That's why we don't give "plans" at Healthy & Whole.
There is no perfect plan for every scenario in life.
We give knowledge and skills.
We help clients just like Mike build a toolbox they can use to navigate any situation in life...like surgery. Even back to back surgeries like this.
Once you have your toolbox of knowledge and skills, no injury, vacation, or chaotic season can take them away.
If you're tired of starting over every time life gets messy, there's a toolbox for that. And once you have it, it's yours forever. 💛
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
