Words lie, Actions don’t
All too often we want the results via a short cut, and reality is truth — nothing truly worth having comes as a result of a short cut.
Short cuts and excellence just don’t go hand in hand.
Nothing rings truer when it comes to actually getting healthy, fit, and having a fit body.
People will take GLP 1’s and not change their nutrition lifestyle or build habits around strength training and have success at losing weight only to lose muscle and damage their metabolism.
And the research is clear — 15 to 40% of the weight lost on GLP-1’s is lean muscle mass, not fat.
That’s not water. That’s not bloat. That’s the tissue that runs your metabolism.
No strength training? No protein? You just bought yourself a slower metabolism for the price of a smaller body.
People will attempt to walk off or cardio off their eating habits with short term success because it’s energy they never exuded before, and they will plateau and yo yo.
This isn’t anecdotal — 85% of dieters hit a plateau, and only 10–20% maintain weight loss past 24 weeks.
One study showed cardio-only dieters lost more fat than non-exercisers, but also lost over a kilo of muscle in the process.
Less muscle = lower metabolism = the rebound is built into the strategy.
People will show up one day to the gym and wonder why their body isn’t changing.
People will say they want to look like this person or that person and not show up in action of what that person does to look like that.
I can only speak for my location and the trainers on my team are fit. We haven’t always been fit and those amazing stories will be shared soon.
Each trainer on my team is on their own personal journey to become more healthy, more fit, and an even more fit body.
Most are in their twenties, a few in their 30’s, and then there is me at 55 years young.
They have youth on their side and youth can deceive but every one of us at this point is cleaning up the diet because we give trainers who don’t a lot of shit.
Well deserved shit for eating shit.
I am the biggest ingredient snob and becoming that ingredient snob was a journey to learn truth, implement truth, and live in integrity of truth.
I am not perfect and I continue to strive for perfection. It’s not really perfect as it is truly eating to prevent things I don’t want to experience.
At 55, it’s also eating to prevent inflammation that irritates arthritis and just makes you feel like a bloated whale.
I hate inflammation.
You hate it too — inflammation is why you complain aging sucks 😉
And it’s not just a feeling.
UK Biobank data shows people who eat ultra-processed foods have higher rates of rheumatoid arthritis and gout. Other research links them to knee osteoarthritis risk too.
Researchers even gave it a name — “metaflammation.” Low-grade, chronic inflammation living inside you because of what you keep putting in your mouth.
Bad ingredients inflame you from the inside out. PERIOD.
That fact is what my team members new to eating clean are experiencing…
- they feel better
- their bowels are better
- their workouts are better
- their sleep is better
And science backs every single one of those.
Whole-food diets rich in fiber, fruits, vegetables, and anti-inflammatory foods are linked to better sleep. Your gut bacteria literally regulate your circadian rhythm — feed them garbage and they can’t do their job.
Better fuel in = better recovery = better workouts.
It’s not magic. It’s mechanism.
So youth may hide the aches and pains that bad ingredients create, and even a twenty something year old body will be better with proper nutrition.
No one is immune from bad ingredients — our age can simply deceive us into believing we are okay when we are not.
Our trainers are examples of what strength training coupled with cardio coupled with eating good protein coupled with regimented nutrition looks like.
And here’s a hard truth for anyone over 50 reading this — the standard protein recommendation (0.8g/kg/day) is not enough to preserve muscle as we age.
We need MORE.
Combined with resistance training, that’s the formula. There isn’t another one.
We look how we do because we prioritize our nutrition, our workouts, our recovery, our hydration, and more.
We are in action of our words to achieve a goal we set.
Here is a chart of how much we strength train each week and how much cardio we do.
It’s never about perfection — it does require action in alignment of what you claim to want.
None of us are perfect!
At the end of each day we each have to ask ourselves…
Was my goal visible through my actions?
If not, what are you going to change?
The goal or your actions.
Lips lie, actions don’t!
Your actions are your truth — PERIOD
Sources referenced: American Diabetes Association (2025) on GLP-1 muscle loss; StatPearls “Management of Weight Loss Plateau” (2024); UK Biobank cohort study on UPF and rheumatoid arthritis (Am J Clin Nutr, 2024); “Ultra-Processed Food and Its Impact on Bone Health and Joint Diseases” scoping review (2025); “Low-Grade Inflammation and Ultra-Processed Foods Consumption” (Nutrients, 2023); “Diet Composition and Objectively Assessed Sleep Quality” (J Acad Nutr Diet, 2022); “Protein Intake and Muscle Health in Old Age” (Nutrients, 2016).
One BadAss BITCH 