Noah Renz

@noah_renz

Travel | Fitness | Jesus | People • 20

somewhere in america

Joined July 2014

160 Following

131 Followers

985 Posts

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Noah Renz @noah_renz

over 10 years ago · Georgia

I pace A LOT when I talk on the phone. So if you would like to be a part of my fitness journey feel free to give me a call.

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Brett Boettcher

@brettboettcher1

almost 3 years ago

I studied exercise physiology and earned a doctorate in physical therapy. In the last year I helped 132 online clients lose a combined 2,788 lbs. Here are 50 sentences to celebrate crossing 50k followers that you can apply immediately to your health and fitness. 1) You either pay the butcher and the farmer now or you pay the doctor and Big Pharma later. 2) Dads, one day you will pick up your son, daughter or grandchild for the last time. Lift weights so that day is as far away as possible. 3) Cardio is excellent for your heart and brain, but overrated for fat loss. 4) The main benefit of exercise isn’t to burn calories now. It’s to build muscle so you can burn additional calories forever. 5) Your first meal of the day should be protein dominant whether you eat it at 5AM or Noon. 6) The sun is nature’s way to treat low T. 7) Physical activity is more effective for treating symptoms of depression, anxiety and distress than pharmaceutical intervention: 8) You should step on the scale everyday if you don’t like the number. What gets measured, gets improved. 9) It’s 100x easier to overeat processed foods because they’ve been engineered to be addicting. 10) Eliminating calories from sugary beverages like soda is the first step to take in your health journey. 11) You can lose weight without doing any activity if your nutrition is dialed in, but it’s not optimal and rarely sustainable. 12) Your joints would benefit from more low level movement like walking. 13) Running is not a good strategy if you are overweight. High impact on your knees for little benefit. Master walking and nutrition first and choose biking, rowing or swimming as optional cardio. 14) If you only have 30 minutes in your week, planning and meal prepping will be more effective than a workout. That said, most people can do both if it’s a priority. 15) It’s okay to enjoy a night out and not feel guilty about it. Your nutrition shouldn't be your religion. 16) If your health and fitness plan isn’t enhancing your quality of life, then you are on the wrong plan. 17) Changing up your workouts too often is a great way to prevent progress. 18) If your "protein bar" isn't at least 40% protein by calories, then it's just another candybar. 19) High intensity cardio intervals are highly effective. But most people would benefit from only doing it 1x weekly. 20) Before you can optimize your lifestyle you have to master the basics. 21) Protein should be at the center of every meal. 22) You should be lifting weights at LEAST 2x weekly and getting daily sunlight before you start taking any supplements. 23) If you don’t enjoy your meals, you’ll never stick with them. Find foods you love that fit your goals. 24) A simple nutrition plan is a better nutrition plan. 25) A simple exercise plan is a better exercise plan. 26) Potatoes are an underrated carb source if they aren’t deep fried or mashed and smothered in butter (calories) 27) Getting enough potassium can lower your blood pressure. Coconut water, meat, avocado and potatoes are great sources. 28) Calories matter, but you don’t have to count them to hit your goals. 29) Learning to say “no” will improve your health more than any action you take. 30) Bacon, nuts and nut butters are high calorie fat sources, not protein sources. It doesn’t mean you can’t eat them, but they aren’t helping you lose weight. 31) Eating bacon for the protein is like drinking martinis for the olive oil. 32) Hot sauce is your best friend when trying to lose fat. 33) Frozen fruit is cheaper, easier to use and healthier than fresh fruit (unless it’s from your own garden). 34) The healthiest time to eat carbs is before or after your workouts. 35) Push, Pull, Hinge, Squat, and Lunge. Get stronger in these basic movements and you will build muscle. 36) The perfect program is the one you can enjoy and stick with long term. Everything else is just a waste of your time and money. 37) Resistance training is about focusing on what the WEIGHT does to the MUSCLE, not what the MUSCLE does to the WEIGHT. 38) Your workouts don’t need to be longer than 30-40 minutes to be 100% effective. 39) Some foods that are “healthy” are not helpful when the goal is to lose fat. 40) Destress and prioritize your mental health as it will directly benefit your physical health. 41) A 10 minute walk in the middle of your day will improve blood sugar control, boost energy and make you more efficient at work the rest of the day. 42) Pain is usually caused by weakness and immobility. Stretching and strengthening is the cure for most aches and pains. 43) You don’t have to workout everyday, but you should move everyday. Walk or shoot hoops. 44) Back pain and knee pain are reasons to do strength training, not reasons to avoid it. Start slow and light and focus on range of motion. 45) Your habits play a bigger role in your fitness than your genetics. 46) A single trip to the hospital will cost you $1000s of dollars out of pocket. Spending money on your health now is an investment. 47) The solution to losing the fat is nutrition. The solution to keeping the fat off forever is nutrition and resistance training. 48) A sick, rich man would pay whatever it takes to have his health back. If you are fortunate enough to have yours, you are already rich. 49) Action will do more for you than reading another book. Start today and figure the details out later. 50) You are capable of completely reinventing yourself in just a few months. Decide who you want to be 6 months from now and go get it. Here's to the next 50k! If you enjoyed this post, Like, comment or Retweet to help share the message. Enjoy your Sunday!