Coach Ed McKay

[Coach Ed McKay @CoachEdMcKay]

The only problem with most Health and Fitness New Year’s resolutions is the timeline.

Drop the arbitrary deadline and focus on building a life that supports your goal.

This shit takes time. Let it breathe a bit people!

[Coach Ed McKay @CoachEdMcKay]

4 ways to avoid over-eating the wrong things:

1 - Don’t say no. Say yes at the right time.
2 - Drink more water.
3 - Build meals starting with the right base.
4 - Track your food.

[Coach Ed McKay @CoachEdMcKay]

You have control over how fast and how far you go. Just make sure you are truly happy with your choice!

[Coach Ed McKay @CoachEdMcKay]

“Advanced” techniques are nothing more than the byproduct of enough simple strategies practiced and combined over time.

[Coach Ed McKay @CoachEdMcKay]

The praise you receive for your achievements is a short-term high.

Build a process you truly enjoy.
That’s where the magic happens!

[Coach Ed McKay @CoachEdMcKay]

Asking for help isn’t a sign of weakness.

It simply shows that your goals outweigh your current knowledge and capability.

[Coach Ed McKay @CoachEdMcKay]

There is a strong correlation between the sustainability of your results and the number of mundane parts of your process that you learn to find true joy in.

You can embrace the struggle if you really want to.

I would much rather enjoy the process.

[Coach Ed McKay @CoachEdMcKay]

How to reach your goals in 3 steps:

Step 1 - make a list of the most important people in your life;

Step 2 - add yourself to the list;

Step 3 - respect the time, energy, and feelings of everyone on that list.

[Coach Ed McKay @CoachEdMcKay]

10 years ago you didn’t know half the stuff you do now.

The thing you’re struggling to understand or implement will be easy when you look back 10 years from now.

Keep going and you’ll find a whole new layer of shit that makes you uncomfortable.

It’s called learning!

[Coach Ed McKay @CoachEdMcKay]

When you notice your “diet” is really hard to stick to, try upping your calories by 10-15% for 2 weeks.

If you continue to lose weight, you’re welcome.

If you don’t, go back to your original calories. It will probably be easier now. You’re welcome.

[Coach Ed McKay @CoachEdMcKay]

How To “Survive” a Caloric Deficit - PRO TIP!

Don’t stay in a deficit long enough that you have to try to survive it.

You’re welcome!

[Coach Ed McKay @CoachEdMcKay]

Love it or hate it, the process doesn’t change.

If you dread the work, you’ll only be able to execute for so long.

Maybe the missing piece all along hasn’t been finding the perfect diet or the best workout...

Maybe you just needed to find joy in the boring fundamentals.

[Coach Ed McKay @CoachEdMcKay]

4 Steps of Fat Loss
1- stop doing the things that led to fat gain
2- undo the damage done by your old lifestyle
3- start doing the things that will help you drop fat.
4- find a way to make the lifestyle changes permanent
Most people skip 2 and that prevents 4 from being possible.

[Coach Ed McKay @CoachEdMcKay]

Stop blaming the workout!
Own the fundamentals of basic health first:
-Hydration
-Quality sleep
-Adequate calories
-Stress management
-Non-exercise activity
-Address micronutrient/hormonal imbalances

Crushing all of these?
Then your workout might need to be addressed...

[Coach Ed McKay @CoachEdMcKay]

You’re living the life of a fit person when your actions are moving you on the path toward your goal.

Stop waiting for the end result to give yourself credit for the work you’re doing.

Stay on the path, troubleshoot your mistakes, and be proud of how fit you’ve become!