DonnyS

Health. Fitness. Fatherhood. Helping busy professionals and parents get into great shape with efficient at home workouts.⤵️⤵️

[DonnyS @donny_stewart]

Do you want to be healthier than 95% of the population?

• Eat 100 grams of protein
• Walk 8,000 steps a day
• Full body strength train 2x/week
• Sleep 7 hours every night

The bar for good health is low. It’s time to take your health seriously, not for granted.

[DonnyS @donny_stewart]

Your body is giving you the signals

• low energy
• weakness
• frequent sickness
• joint pain
• poor sleep
• sugar cravings
• poor balance/posture

The very reason you “can’t” exercise is why you should.

[DonnyS @donny_stewart]

The secret in 2025 is… there is no secret.

• Consistency over intensity.
• Progress over perfection.
• Fundamentals over fads.

Repeated over and over again.

This will always be the blueprint to success, not only to fitness but all else.

[DonnyS @donny_stewart]

Research repeatedly shows that

MUSCLE:

adds years to your life, fights disease, boosts mood, fights depression, promotes fat metabolism, and protects against heart disease.

These health benefits are universal no matter what age you start.

Start Lifting Weights!

[DonnyS @donny_stewart]

2025 Training Program must haves

✅ Track your weights following a progressive overload principle.

✅ Include all movement patterns. Squat, Hinge, Lunge, Push, Pull, Carry.

✅ A 6-phase warmup preparing you to perform.

Look for a new program if it’s missing any of these!

[DonnyS @donny_stewart]

5 FAT loss Tips

1. Full body weight training 3x/week

2. Perform deadlifts, squats, presses, rows and lunges.

3. Eat your goal bodyweight in protein.

4. Sleep 8 hrs.

5. Eliminate heavily processed foods.

You’ll be unrecognizable in 6 months!

[DonnyS @donny_stewart]

“I don’t have time.”

If you don’t invest in good health, bad health will force you to make time.

Time in the doctor’s office, pharmacy waiting lines, surgery recovery rooms or nursing homes.

You don’t have a problem until you have a health problem.

Investing > Neglecting

[DonnyS @donny_stewart]

There are 6 True Luxuries in Life.

1. Health 💪🏼
2. Time 🕰️
3. A House Full of Love 🏠💙
4. Slow Mornings 🌅
5. A Quiet Mind 🙏🏼✝️
6. Ability to Travel ⛰️📍

How many can you claim?

[DonnyS @donny_stewart]

Interesting fact: The average person can lose about 1-3 pounds of water weight after an intense workout session.

[DonnyS @donny_stewart]

Do you notice your weight change after a big meal or tough workout? 🍽️🏋️‍♀️

Carbs and large meals can cause temporary gains, while sweating can show a drop.

Keep your eye on the overall trend over time!

[DonnyS @donny_stewart]

Ditch the bagels, doughnuts & pancakes.

Eating a 30 gram protein breakfast will…

- regulates insulin levels
- reduce cravings
- results in eating fewer calories

3 eggs and 1/2 cup of cottage cheese & blueberries = 32 g/protein.

[DonnyS @donny_stewart]

Morning routines get all the attention.
Your before bed routine should be your focus. This sets you up to succeed the next day.

🕙 Go to bed the same time

☕️ No caffeine after 12PM

🚫 No screens 1 hour before bed

🛏️ 68 degrees & Blackout Curtains

#SleepFact #HealthyLiving

[DonnyS @donny_stewart]

The average life expectancy is 76 years old.

Middle age is 38 not 50.

Get your health habits in order now to avoid joint replacements, medications, surgeries, and a nursing home residency later.

[DonnyS @donny_stewart]

If you have serious family medical history and do these things ⬇️

-don’t lift weights
-over consume alcohol or soda
-routinely get <7 hours of sleep
-walk < 3,000 steps
-overeat processed foods

You’re taking the stick of dynamite in your hands and lighting the fuse yourself.

[DonnyS @donny_stewart]

Lifting weights twice a week…

✅ Boosts your metabolism
✅ Reduces type 2 diabetes
✅ Lowers heart disease risks
✅ Prevents osteoporosis
✅ Protects against brain diseases

Forget vanity—new research shows MUSCLE is a MUST have to aging gracefully. 🧬✨

[DonnyS @donny_stewart]

Are you struggling with a slow metabolism?

Here are 3 things that can slow it down and 3 ways to speed it up!

🚫 Slow Down:
1. Being Sedentary
2. Lack of sleep
3. High stress

✅ Speed Up:
1. Lifting Weights
2. Eating protein-rich foods
3. 7,500 + Steps/Day

[DonnyS @donny_stewart]

The less schedule conflicts you have the more likely you are to be consistent.

The evenings are full of them.

Kids activities
Appointments
Staying over for work
Dinner with the family
The couch

Early 5AM workouts avoid all these traps.

[DonnyS @donny_stewart]

Perfect is a myth. Perfect is an excuse you use to stay comfortable.

Start now and figure it out as you go.

Get the gym membership
Stop buying foods you overeat
Lift weights twice a week
Go for a long walk
Prioritize your sleep