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What's in store for today:
- My 5 Favorite Healthy Fast Food Grabs Right Now π―
- The Exact Plan I Would Use To Lose 30 Pounds By Jan. 1st π₯
- The big scary challenge I am taking on...aka my Misogi π§ββοΈ
Hey friend,
I FREAKING DID IT! I ran my first half marathon in 2:25 minutes and BOY did my body hurt after π
But it was worth it, because I remember how I felt after running my first mile last summer, wondering how I'd EVER do a half, let alone a full marathon.
Now that I've put in the work, I can see that as long as you keep training, you really can just keep pushing further and further.
So what's the next big goal? I'll get into that below π
Let's get into this week's Practical Health Journal...
My 5 Go To Fast Food Grabs For Fat Loss π―
If you need high protein / low calorie controlled options for your fat loss journey ON THE GO...
These are my 5 go to options right now:
With these in your back pocket, you'll never get caught off guard when you need a healthy meal on the fly πͺπ»
If I Wanted To Lose 20-30 Pounds By January 1st, This Is Exactly What I Would Do β
First things first: I wouldn't go hunting for a new diet, and I wouldn't wait until Monday.
I'd build a structure I could run for 15 straight weeks β and keep running after the weight came off.
Here's exactly what that looks like:
π§ Get COMMITTED, not just interested.
Wanting to lose 30 pounds and committing to it are two different things. I'd go in expecting to change as a person β my standards, my priorities, my schedule, even the way I think β not just my habits.
π½οΈ Eat around 1,600 calories a day to start, with 35-40% from protein.
I'd run that accurately for 3 weeks. Losing too fast? Add 200-400 calories to slow it down. Not losing? I'd check my activity first (keep reading) and cut food only as a LAST resort.
πΆ Make 8,000-10,000 steps a day non-negotiable.
Not 15,000. Not 20,000. Eight to ten thousand, tracked on a watch so I know it's accurate. Because the moment I miss my steps, the only lever left is taking food away β and that makes Matt a sad boy.
ποΈ Lift three days a week, 30-45 minutes, with progressive overload.
Track sets, reps, and weights in an app and try to beat last week, every week. This is the habit that decides whether I lose fat or lose a bunch of muscle along with it. I'm not trying to look skinny β I want to look fit with a healthy metabolism. Essential.
π§ Drink 70-100 ounces of electrolyte water a day.
32-40 oz. in the morning before coffee, and again right after lunch. This keeps me energetic instead of drained from blood volume dropping due to electrolyte depletion. That 2pm crash isn't hunger β it's electrolytes.
βοΈ Weigh every morning and schedule workouts and walks like appointments.
I'm successful when I knock them out before the house wakes up. If it's not done early, it probably won't get done at all.
π Repeat it seven days a week, not four.
I wouldn't be a 57%'er β one person Monday through Thursday and a different one Friday through Sunday. Results require accuracy and consistency. I'd still eat out. I'd still have food I love. I'd just make it fit my plan, instead of working hard for four days and undoing it all on the weekend.
π« Set down one or two trouble habits for 90 days.
Alcohol, sweets β whatever holds me back, I'd ditch it for a while. Not forever. They aren't "bad." But them controlling me is. So I'd put them down until I'm back in control and can return to them on my own terms.
And what I wouldn't do is choke down food I can't stand to get there.
I'm not doing anything for 15 weeks that I'm not willing to do for the rest of my life.
Want the full breakdown? I recently taught a masterclass called Your Last Reset covering the habits, the nutrition, and the mindset to go all the way and stop starting over. Grab the recording here.
The Annual Misogi Challenge π§ββοΈ
I just spent 10-11 weeks training for my first half marathon, and it was challenging for sure. But now I'm left wondering: what more could I become capable of if I REALLY challenged myself?
Recently I was listening to a podcast and came across the idea of the Misogi Challenge.
The concept: choose one really big, daunting challenge every year. Something so hard there's maybe a 50% chance you don't finish it.
But here's the point β success or failure, a challenge that big pushes you FAR outside your comfort zone and forces you to grow. Stronger. More resilient. More capable.
So I've been thinking about what my Misogi should be for 2027. And I've found it.
I'm going to skip right past the full marathon and complete a 50k ultra marathon.
That means going from 13.1 miles as my record to 31. And ultras are typically run on trails, often in the mountains β which will challenge me in ways I can't even fathom right now.
That's the point.
Maybe I finish, maybe I don't. But what I learn and who I become in the process of trying my absolute hardest β that's the real treasure.
So if you picked one BIG challenge to give all your effort to in 2027, what would it be?
Time to decide. Because the training starts NOW π§ββοΈ
β Matt
Podcast Episode ποΈ
Why You Can't Break Free From Food Noise (And How To Quiet It)
Food noise is one of the most common struggles I hear about from clients before they start our program at Healthy & Whole, and I've had my own journey and struggles with it for sure.
So in this podcast episode I wanted to really break down everything I have come to understand from my own personal journey in overcoming food noise and from 11+ years of coaching clients and seeing what works and what doesn't.
So if you struggle with food noise, this is a must listen for you βπ»
Listen on YouTube, Spotify, or Apple Podcasts.
Ready to start your journey?
Here's how I can help...
If you're feeling overwhelmed and frustrated with your body and health, I know how you feel. Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget. We have options starting as low as $47 per month πͺπ»
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.
