I have a serious question for you.Do you even remember your New Year’s Resolution or goals from last year?I’ll wait…Chances are you probably don’t even remember what you set as a goal for last year.And if you do remember, chances are you didn’t hit all or most of your goals.Now, there may be some outliers, but I’ve found the traditional way of setting New Year’s goals doesn’t work for most people.Most people start their exercise goals on January 1, follow through for a few weeks and then completely or mostly fall off.I personally think people focus WAY too much on the big, long-term goals and not nearly enough on the short-term daily and weekly goals.Check out this episode for how to set New Year’s goals you’ll actually keep in 2022.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

I’ve now been in the fitness industry since September 2012. And wow, have I learned a lot during this time!What I used to think about fitness, health and nutrition and what I think now are completely different.I want to share the biggest insights I’ve learned from the past nine years after having coached 2,500+ clients.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

1. Start right now. Don’t wait until Monday or next month. The task of losing the weight you’ve gained may seem overwhelming, and the best way to tackle it is one meal and one workout at a time. Timing doesn’t need to be perfect. Just do something.⁠⁣⁣⁣2. Prioritize strength training over cardio. Doing endless hours of cardio may help you drop a little weight, but it won’t be sustainable unless you’re building muscle. If you have more muscle mass, that will boost your metabolism and give you the tone and definition you’re seeking.⁠⁣⁣⁣3. Don’t just “eat clean” and cut out all your favorite food groups. Focus on your metabolism. You can still eat some foods you enjoy like ice cream and pizza. That makes the process way more enjoyable and sustainable. But make sure you’re working WITH your metabolism and not against it.⁠⁣⁣⁣4. Get rid of all tempting foods inside your house. If you have bags of chips, tubs of ice cream and cookies in your house, you’re eventually going to eat them. Throw them in the trash to eliminate the distraction. If you want those types of foods, you can go somewhere else to get them.⁠⁣⁣⁣5. Get support and accountability. Find a coach, mentor or accountability partner. This is what I personally do every time I want to make a transformation. When left to our own devices, it’s easy to miss a workout, skip a meal or not follow through on our commitment. But when someone else is watching over, it adds an extra layer of accountability.⁠⁣⁣⁣Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

While Halloween, Thanksgiving and other holidays are upon us in the United States, most people end up GAINING weight during this period of time.We let loose and tell ourselves we’ll start our diets on January 1. But I’m here to tell you this is flawed thinking.When we tell ourselves we’re going to go ON a diet, it implies we’re eventually going to go OFF that diet.So instead, let’s build a lifestyle, which will help AVOID gaining weight (or even LOSING weight) over the next couple of months.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

Welcome back to Total Life Fitness, and today, I’m excited to have a personal friend of mine on the showAaron Seaton is the owner of Re-Claim Your Fitness, an online fitness coaching program for energy-zapped fathers who want to get fit to become powerful role models for their kids.He also owns two brick-and-mortar fitness studios in New Jersey called TailorMade Bodiez.Aaron is a veteran of the United States Air Force and accomplished bodybuilder competing in the International Federation of Bodybuilding and Fitness, placing as high as second place in the men’s middleweight division in competition.He’s been published in notable media outlets like Men’s Fitness, IDEA Health and Fitness and Bodybuilding.com.As an entrepreneur, Aaron earned “Business of the Year” in the health and fitness sector in 2019 from the New Jersey Chamber of Commerce.And if fitness weren’t enough, he and his wife, Dana, also own a laundromat.Aaron has two young daughters at home and recently just had his second last month, so he’s a brand new father of two.So not only does he talk the talk, but he also walks the walks.Connect with Aaron:Join his FREE Facebook Group: Fit Father ProjectInstagram: @s_aaron22Website: Re-Claim Your FitnessEmail: [email protected] with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

Do you feel like you have no control of your nutrition when eating out at either a restaurant or someone else’s house?Don’t worry - in this episode, I’ll go over exactly what you need to do to avoid ruining your diet when eating away from your home.And it’s not as hard as you think!Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

Do you feel like you’ve been doing really well on your diet, but then you weigh yourself and you’ve GAINED weight.When you over-eat for a day or two or following a trip, do you come back and begin starving yourself?Here are 5 reasons the scale might not be moving:1.You ate excess carbs or sodium the past day or two2.You’re “backed up”3.Female hormones4.Weighing yourself under different conditions5.You’re gaining muscle, but losing body fatConnect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

I know what you’re thinking - but Luke, you’re not over 40!You’re right, but I’ve trained hundreds of people over the age of 40 and can speak to several important considerations for an aging body.1. QUALITY OVER QUANTITYYour body has probably sustained injuries over the years and your recovery likely isn’t what it used to be.For that reason, it’s important to learn to train more efficiently.While it’s certainly possible for some individuals over 40 to handle lots of training stress, most people need less.That means focusing on quality sets and reps.So instead of doing three or four heavy sets of back squats, you could aim to build up to one or two heavy sets.And instead of getting lots of volume from barbell work, use things like bands, cables and dumbbells to add more volume.2. WARM UP THOROUGHLYNo matter your age, you’re going to want to warm up.However, as you get older, you need to devote more time to it.And simply doing a few push ups, leg swings and arm circles won’t cut it any more.If you’re doing a full-body routine, emphasize mobilizing your hips and upper back and warming up areas like your upper back, core, glutes and hamstrings to protect your joints.So if you’ve got an hour to workout, you may have previously spent five minutes warming up and 55 minutes working out.However, now you may want to spend 15-25 minutes warming up and 35-45 minutes working out.3. RECOVER HARDERYou’re not going to be able to get away with training on five hours of sleep per night like you used to.Being intentional about getting at least 7-8 hours of sleep per night, de-stressing and fueling yourself properly will go a long way toward allowing you to train harder and make progress.If you want to reduce the risk of injury, you need to start with focusing on what you do OUTSIDE of the gym.If you’re coming into the gym after a night of poor sleep, a day of poor nutrition and a stressful day, do you think your chances of getting injured might go up?You bet.So remember, what you do BEFORE the workout is super important.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

On today’s episode, we’re going beyond the Xs and Os of fat loss.As someone who’s coached 2,500+ people over the past nine years, I’m going to talk about real mistakes being made every day that I don’t want you to make, as well.Connect with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE

Lisa Feran has been a coach in the fitness industry for 16 years and is a certified sports nutritionist through the International Society of Sports Nutrition (CISSN).Lisa has owned Custom Fitness Specialists for 11 years and has coached thousands of clients through the years.Her list of accomplishments with both herself and her athletes is impressive.Lisa has specialized in coaching physique competitors.She’s coached 90 competitors to stage and has helped 29 athletes earn their pro cards.Lisa has also coached 47 different athletes who won their class and has coached 8 winners of a pro division.Even though she’s just over 5 feet tall herself, she’s earned a pro card herself in the OCB (Organization of Competitive Bodies) in the bikini division in 2019 and competed as a IPE and NGA pro.The OCB is America’s largest natural bodybuilding organization.Lisa also went on to win two pro shows that season.What’s even more impressive about Lisa earning her pro card is the fact she has had a very difficult road to get there.In 2007, Lisa was diagnosed with Hodgkins Lymphoma Stage 2B cancer at just 26 years old and did over 10 months of chemo and radiation treatment to recover from it.She’s truly a fighter and has overcome some big obstacles to get to where she is today as a highly-sought-after coach in the body transformation space.And if you need another testimonial for her - Lisa is my coach.She recently helped me train for a photoshoot in June of this year (2021).I sought her out because she’s the best person I know at helping people get absolutely shredded for both the stage and photoshoots.Connect with Lisa:Instagram: @lisa_feranWebsite: Custom Fitness SpecialistsEmail: [email protected] with Luke:Join my FREE Facebook Group: Men's Fitness and HealthInstagram: @lukebriggsfitnessYouTube: Luke BriggsEmail: [email protected] about Total Life Fitness coaching: Click HERE