Life is different when you're healthy and strong.

But it took me years to realize this.

One of the downfalls of youth is that you have plenty of energy.

This doesn't replace the importance of taking care of your health.

Fifteen years ago, lifting weights was about looking good.

Now it's about feeling and moving well, while still looking good.

The problem is modern society.

We live in a world that prefers comfort over growth.

A world like this won't help you achieve a healthy or fit lifestyle.

So the choice becomes: do you choose comfort over growth? Or growth over comfort?

Growing up, I learned that exercise could be a powerful way to change my life.

I remember when I started running. I would bundle up for the typical Pennsylvania weather and jog down my block.

I'd run a few blocks and then hit the dreaded part of my run:

The downward hills of my neighborhood.

I didn't dread going down them.

It was the thought of going back up that haunted my thoughts as I plowed forward.

Once I reached the end of the hills and the main road, it was time.

I knew I had to circle back and start my ascent back up to my house.

This is where I started to learn about determination.

It was my willpower (and lungs) against the gravity-defying hills that faced me.

It was in those days that I began to question my life choices...

My early teen years taught me determination and mental strength. These lessons marked the beginning of my fitness journey.

When I joined the high school soccer team as a freshman, my soccer skill level was low compared to those around me.

My secret weapon wasn't in my skill, though.

It was in my willpower.

Suicide runs, which are endless sprints across the field, pushed my willpower to its limits time and time again.

Although I wasn't the fastest, I was one of the few who wouldn't stop running.

As a result, I started to become one of the fastest.

Call it pig-headed stubbornness.

If I could go back 15 years ago (or more), here's the three lessons I would teach myself to create a lean, strong body for life:

#1 Energy balance is queen

Energy balance is how you change your body composition.

It's not just eating less or more.

To lose fat, eat below your maintenance calories. This creates a negative energy balance.

To build muscle, eat above your maintenance calories. This leads to a positive energy balance.

Energy balance comes up often in talks about caloric deficits and surpluses.

However, many people still struggle to grasp it. This is clear from the conversations I have each week.

Here's how to understand energy balance and master your nutrition for life:

• If you want to drop body fat, focus on negative energy balance. Lift weights and eat enough protein—about 1.0 grams for each pound of body weight. This helps keep your muscles while dropping fat.
• As you do this, you’ll train your body to use stored fat for energy instead of relying on food. You'll also tell your body to keep existing muscle and even build a little while you're dropping fat.
• Eventually, you'll hit a plateau. This is okay. It's expected. Prepare yourself mentally and emotionally. Consider whether you want to continue losing body fat or take a break. You can also choose to stay where you are if you're content.

Most people we work with focus on fat loss first. So, the example above can serve as a guideline during this phase.

View nutrition as fuel, not pleasure. By focusing on giving your body the best nutrients daily, fat loss becomes easy.

There is no deprivation, no reduction.

You focus on addition.

Add in foods that serve you, eat less, and move more.

That's the golden rule for lifelong health.

#2 Exercise for strength - not fat-loss

When you lift, focus on strength.

Most people work out to lose fat.

Instead, be part of the 1% of humans who understand exercise.

Workout to get stronger and healthier.

Use nutrition for fat loss.

Use weights for strength.

Use cardio for heart health.

Use mobility and flexibility for mobility and flexibility.

Use Qi Gong for longevity.

Use meditation for inner calm.

Every exercise has a purpose.

Strength training is designed to make you strong - hence the name.

It's not called fat-loss training for a reason.

When you understand the reason behind each protocol, fitness becomes simple.

Following shiny object syndrome makes things complicated. You only focus on trends.

There will always be new trends.

New shiny objects.

The archetype that loves this is the dabbler archetype.

Acknowledge the inner dabbler. Then, release it.

You're reading this because you're focused on self-mastery.

Learning to master your mind, body, and spirit take time.

Remove distractions.

Lift for strength.

Eat for body composition.

Don't confuse the both.

#3 The 3 S's are life-long

When you hit a plateau, it's easy to blame your macros or workouts.

But often, it's neither of those.

Most people I work with are overachievers.

They're on top of their macros and workouts.

Where they drop the ball is with the 3 S's.

If you're having trouble losing weight or gaining muscle, and you've been sticking to your diet and workouts, it’s often due to one of the 3 S's:

• Sleep
• Stress
• Steps

Sleep should be 7-9 hours of quality rest per night. 8 hours is a solid aim to shoot for.

Steps should be 7,000 - 12,000 per day. Again, no perfect number here, but more doesn't hurt.

Stress should be rated as less than 5 out of 10 (with 10 being the highest). The higher your stress, the harder it is to change your body composition.

This doesn't mean you have to get perfect sleep, steps, or be Zen every day.

But it sure does help when you're focused on them and aware of your daily metrics.

Remember, awareness leads to change.

You can't change what you aren't aware of.

Instead of obsessing over getting more steps, add 1 more walk per day.

Instead of trying to get four more hours of sleep, reduce electronics 1 hour before bedtime, and journal each time.

Rather than meditating for 30 minutes every morning, take just 1 minute for deep belly breathing. Do this in the morning and again in the evening.

Fitness can be simple.

Health can be easy.

Focus on one action step at a time for 2-3 weeks, review your progress, and then move on to the next step.

These would be the three timeless lessons I would teach myself 15 years ago.

Take them and make these yours.

Talk to you Friday,

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on Facebook and Instagram and let's be friends.
2. ​Join our free Facebook Group. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? Apply for Accelerator 1:1 coaching.