Beau Van Wechel

Chiropractor + Runner + Health Advocate
Simple routines for busy people who want to get lean & pain-free
Free 7-day Starter (DM Boom!)

[Beau Van Wechel @BeauTheChiro]

You who exercise daily are better than you who does not.

[Beau Van Wechel @BeauTheChiro]

@MrBeast #promotion

[Beau Van Wechel @BeauTheChiro]

@MrBeast 347,582.

[Beau Van Wechel @BeauTheChiro]

@CoachDanGo You need to put a Garmin up against these next

[Beau Van Wechel @BeauTheChiro]

@Brady_H This is why I usually buy from the local running store or direct from Company XYZs website. Returns up to 30 days from the store, and usually 6 months from companies like brooks, etc.
i

[Beau Van Wechel @BeauTheChiro]

@HankFrank @indymonumental What overlay is that? I have the Fenix 7xPro and am unfamiliar with it. Also I just signed up for the Monumental full as well hoping for a big PR!

[Beau Van Wechel @BeauTheChiro]

Running is just your ability to endure suffering.

[Beau Van Wechel @BeauTheChiro]

The real reason people stay unhealthy

[Beau Van Wechel @BeauTheChiro]

@StronGingerMama Honestly being this close your best bet is to rest and cross train for the next 1-2 weeks. I sprained my ankle before the last marathon like a month out and ended up going into the race with super fresh legs and didn’t skip a beat! At this point your fitness gains are marginal

[Beau Van Wechel @BeauTheChiro]

@ShaanVP Send it

[Beau Van Wechel @BeauTheChiro]

@BeardyBrandon I used to be. I added 30 minutes of zone 2 running initially and scaled up to 60 minutes plus. This is either over my lunch hour or early in the morning.
Basically 15k steps. I feel supercharged most of the day. It works

[Beau Van Wechel @BeauTheChiro]

@StronGingerMama One foot in front of the other!

[Beau Van Wechel @BeauTheChiro]

@fngitiac Yes. However if the goal is weight loss it’s not enough. Needs to be combined with a calorie deficit to produce weight loss

[Beau Van Wechel @BeauTheChiro]

@ccmembersonly Use my fitness pal. Track everything.
Online BMR calculator of your ideal weight will help you dial in macros.

I trained for 2 marathons and didn’t lose a pound. Then added this and am down twenty training for the third.

[Beau Van Wechel @BeauTheChiro]

@DavidDack I think you answered your own question David

[Beau Van Wechel @BeauTheChiro]

@DavidDack Nah man. Been marathon training for two years and could not disagree more with this.

[Beau Van Wechel @BeauTheChiro]

One of my favorite counting macros/ weight loss hacks.

Leave 300-500 calories available after supper. Have a small snack of something you love before bed.
Top choices are cereal or chips.

Feels so indulgent and makes you appreciate the snack much more

[Beau Van Wechel @BeauTheChiro]

@shyygirlmae Running.

[Beau Van Wechel @BeauTheChiro]

@Hybridathlete Idk dude. I ran my first marathon at 250. It was so empowering. Now I’m still running and cutting to 190. No issues to report

[Beau Van Wechel @BeauTheChiro]

Started tracking macros every day at the start of the year. I didn’t change my workload—still running.
But I’m eating 2350 calories per day, 170ish G of protein minimum.

And I’m down 15 pounds.

If you want a result, find the lever and track it.

[Beau Van Wechel @BeauTheChiro]

Who would have thought.

Details below.

[Beau Van Wechel @BeauTheChiro]

I’ve committed to running almost 6 miles daily for 2 years and have lost zero weight. I’ve been 60 pounds heavier than I’ve wanted the whole time. Worked really hard for no game. Don’t get me wrong I had physique changes and look healthy but didn’t hit my weight goal.
Then I…