Hejnasty

Fitness Coach, Doctor of Pharmacy, Natty Bodybuilding Pro, Helped 1200+ modern professionals lose fat and build muscle 💪 Learn about my program on my link 🙌

[Hejnasty @KevinHejnas]

The less challenges you face, the more problems you'll find

[Hejnasty @KevinHejnas]

Do something today your 75 year old self will thank you for

[Hejnasty @KevinHejnas]

95% of adults will never sprint again after age 25

If you don't use it you lose it

Be the 5% 🏃‍♂️

[Hejnasty @KevinHejnas]

We average over 4 hours on our phones per day, but we say we have time to workout

240 minutes on our phones is more important than 45 minutes of exercise

[Hejnasty @KevinHejnas]

The average American eats over 2000 calories per day and just 80g protein

That means every 500 calorie meal has only 20g protein

If you can double that protein per meal, you will feel fuller, get stronger, and be leaner over the long term

[Hejnasty @KevinHejnas]

I'm at my best for others when I'm spending time on myself

[Hejnasty @KevinHejnas]

If you don't know what to do between your sets

You're probably not working out hard enough

[Hejnasty @KevinHejnas]

The more you fail in the gym, the stronger you'll get

[Hejnasty @KevinHejnas]

If you want to feel better, stop taking the easy way out

It's easy to sit on the couch, scroll for hours while Neflix plays on the TV, snacking on chips and ice cream...

It's harder to get out to the gym, go outside for a walk, eat some protein

But months down the road, you'll feel a major difference

[Hejnasty @KevinHejnas]

Friendly reminder to go outside today ☀️

[Hejnasty @KevinHejnas]

The majority of Americans "eat intuitively"
75% are overweight
40% are obese

Eat mindfully instead
- Track your food
- Be a conscious spender
- Establish a form of structure

Different inputs will lead to different outcomes

[Hejnasty @KevinHejnas]

Don't treat your body like a "buy now, pay later" DoorDash order

Eating garbage, hitting snooze, binging TokTik late into the night...

Stacking health debt will compound
Investing effort into your health will compound

Pay now, enjoy later 🏋️‍♀️

[Hejnasty @KevinHejnas]

The happiest people I know train the hardest

[Hejnasty @KevinHejnas]

You'd feel a lot less like 💩 every day if you just:
- Took your sleep seriously
- Ate more protein
- Walked outside every day

[Hejnasty @KevinHejnas]

Every workout you do in your 20's and 30's is building a stronger foundation for your 60's and 70's

[Hejnasty @KevinHejnas]

Make a decision today that you'll thank yourself for tomorrow

[Hejnasty @KevinHejnas]

Doing hours of crunches won't give you a six pack

But 10 minutes of tracking your food every day will

[Hejnasty @KevinHejnas]

Love the Game
Games are made to be challenging
Easy games become boring
Show up to push your limits
Gain experience
Bigger legends slay bigger dragons

Find your game to play

[Hejnasty @KevinHejnas]

What's the biggest waste of calories you've ever had?

I'll go first, pecan pie

[Hejnasty @KevinHejnas]

Babies will fall on their face 10 times while trying to figure out how to crawl

And they'll look up and smile every time

Be more like a baby
Challenge yourself and have fun with it