Guide to the Better you

  If you’re a veteran, a busy professional, or someone over 30 looking to reclaim your health, you already know that time is a valuable resource. Between work, family, and other responsibilities, it can feel overwhelming to start a fitness journey. But here’s the truth—you don’t need endless hours in the gym or extreme diets to see progress. The key is creating a structured yet sustainable plan that aligns with your goals and lifestyle. Step 1: Define Your Goals Before jumping into workouts, get clear on what you want to achieve. Are you looking to build strength? Lose fat? Improve endurance? Having a specific goal helps shape your plan and keeps you motivated. Tip: Use SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound). Instead of saying, “I want to lose weight,” set a goal like, “I want to lose 10 pounds in 8 weeks by working out 4 times a week and following a structured nutrition plan.” Step 2: Assess Your Current Fitness Level Understanding where yo...

  For veterans, busy professionals, and anyone over 30 prioritizing health, navigating fitness goals during religious fasting or food restrictions can be challenging. Whether you’re observing Ramadan, Lent, Yom Kippur, or any other religious dietary practice, maintaining your macro balance is possible with some planning and smart adjustments. Here’s how you can stay on track while respecting your faith and traditions. 1. Plan Ahead and Adjust Your Macros Before starting a fasting period, review your current macro needs and adjust based on your new eating schedule. Since your eating window may be shorter, you’ll need to prioritize nutrient-dense meals that help you hit your protein, carb, and fat goals without overloading your digestive system. Calculate your daily intake in advance and distribute it across the meals you’re allowed to eat. Focus on protein first , as it’s essential for muscle retention and recovery. Use healthy fats to keep you satiated longer during fastin...