These 7 tips take no extra time
It’s Monday morning after the Super Bowl, and you’re already overwhelmed.
Work projects are looming, it’s time to restock on groceries, and you can’t even wrap your brain around your kid-shuttling duties for the week yet.
You have Zero Extra Time.
So, on this lovely morning, I’m going to do the heavy lifting for you.
Here are 7 quick-win fitness tips that take zero extra time, so you can get results without adding more to your plate.
1: Skip and Swap Liquid Calories
The fastest way to cut calories for weight loss without feeling deprivedis by swapping what’s in your cup.
🚫 A regular soda? 150 calories. Swap for a diet version or fizzy water—0 calories.
☕ Fancy-ass coffee drinks? A latte with whip can be 700 calories. Ditch the whip, switch to a lower-calorie version, or just go black.
🍺 Beer? A 7% IPA can be 250 calories per pint, while a lighter option is around 150.
Small swaps = big results over time. Don’t sleep on this. `
2: Lift the Right Weights (and Use Progressive Overload)
Lifting light weights for high reps isn’t saving you time—it’s wasting it.
A hard and heavy set of 8-12 reps to near failure builds more muscle in the same amount of time as an easy set of 15+ with weights lighter than your shoes..
💡 Train with intent, focus on effort, and progress over time.
Hire us if you really want to save time 😉
3: Order & Shop Smart
When you eat out and grocery shop, make smarter choices without overthinking it:
✅ Choose lean proteins—they’re lower in calories and higher in muscle-building nutrients. Chicken, turkey, fish, pork, shrimp…
✅ Skip sautéed and fried foods—grilled or broiled options save you 200+ hidden calories. If it’s shiny, it’s loaded with butter/oil, and it’s making you gain weight.
✅ Avoid complicated recipes—prep simple ingredients for meals. 1/4 plate of protein, 1/4 plate of carbs, fill the rest with veggies). Simple scales, complexity fails.
Lastly, when you’re ordering at a restaurant it takes the same amount of time to say “grilled” as it does “fried”.
4: Have a Plan for Your Workouts
Thirty minutes at the gym with a structured plan is far more effective than an hour of random exercises or doing what feels good that day.
➡️ Follow a real program, track your lifts, and avoid “winging it” if you want real progress.
5: Use Your Warm-Ups Wisely
Instead of wasting time with random stretching or foam rolling, warm up with movements that count:
🔹 About to bench press? Do push-ups instead of stretching your shoulders.
🔹 Squats today? Do bodyweight squats or lunges instead of jogging on the treadmill.
This way, you’re warming up AND getting extra training volume—without spending extra time.
6: Use 15 Minutes of Your Lunch Break to Walk
A quick 15-minute walk = ~1,650 steps (almost a mile).
Walking after meals:
✅ Improves insulin sensitivity (better blood sugar control).
✅ Supports heart health (lowers cholesterol, improves circulation).
✅ Burns extra calories and preserves muscle when dieting.
It’s not a substitute for training, but it’s a ridiculously easy way to boost your health without changing your schedule.
7: Go to Sleep (Seriously)
We get it—you’re busy and reels are addicting. But bad sleep makes fitness nearly impossible.
Lack of sleep wrecks:
⚡ Energy
🍽️ Hunger hormones
🔥 Fat loss
🏋️ Performance
Sleep is like putting money into a high-yield investment account—you’re paying yourself with more effortless results.
Make 7-8 hours non-negotiable. If you have to wake up at 5 AM, be in bed by 10 PM. No excuses.
Take note that none of these tips required you to use a discount code, buy a supplement, or flip your life upside down.
Blakley and I make it our goal to make your fitness enhance your life, not take it over.
Pick a couple of these tips, put them into action, and watch what happens.
Lift heavy, and be nice.
Jonathan
P.S. - If you’ve been reading these emails… listening to our podcast… but haven’t reached out yet… Just hit the button below and I’ll reply with our program options and prices.
P.P.S. - Congrats to our many clients up in PA. That was quite a victory! 🦅