**Simple is Sustainable.** - A phrase I've adapted as a certified personal trainer and fitness coach. Every person I've ever coached has one thing in common; *They want sustainable change!* The best way I've found to create sustainable change is through simplicity. Simple fitness programs, nutrition and habits. This newsletter was created to solve a problem. The problem of having to sort through the infinite amount of complicated and conflicting information on the internet to know where to focus your health & fitness efforts. Each week you will receive an email with simple health & fitness tips, actionable advice and valuable information that you can immediately start implementing. Whether your objective is to lose weight, build lean muscle mass, create a healthier lifestyle or just consume content to inform the health and fitness choices you're already making, you signed up for the right newsletter! ---

Resistance Training

Aim to consistently complete four+ (45-60 min) structured resistance training sessions every week. Resistance training (AKA weight training) will help you build lean muscle mass, strengthen connective tissues and support long-term healthy weight management.

Stay Active!

Do everything you can to offset sedentary time during the day. If you've been sitting for a bit, get up and take a quick walk. Making a phone call? Walk while you do it. Bring the dog around the block. Go run with the kids. Make movement a priority.

Intentional Movement

Intentional movement includes any activity that gets your heart rate up and breaks a light sweat. Aim for 30 minutes/day. It doesn't have to be the treadmill or stair climber (although those will do it). A brisk walk outdoors, hiking, biking, playing your favorite sport, yard work - make it something you ENJOY doing.

High Protein, Minimally-Processed Whole Foods

While resistance training and movement are important, your nutrition choices are JUST AS IMPORTANT. Aim to consume 0.8-1 gram of protein per pound of body weight (if you weigh 200 lbs, aim for 160-200g of protein/day) - Most of what you consume on a daily basis should come from minimally-processed whole foods (as a general rule - the less ingredients the better). --- Above are just a few simple tips to get you started. There will be plenty of follow-up and more specifics in emails to come, so stay subscribed and favorite/file this newsletter in your inbox. Over time, you'll have an entire library of resources to guide your health and fitness lifestyle.

Resistance Training

Stay Active!

Intentional Movement

High Protein, Minimally-Processed Whole Foods

Make it a great day :)

-Jesse Calus