You can change your life in a split second.

It all starts with a decision.

I’ve made plenty that changed the course of my life.

Like:

• Leaving home (running away) when I was 17 because I couldn’t stand my home environment.
• Moving to Ecuador when I was 19 for 7 months to experience my cultural roots.
• Writing a letter to my ‘soulmate’ and burning said letter… then meeting Anna online 3 months later and moving to England 12 months after letter was burnt (even though we never met physically before).
• Driving from NY to Washington State on an epic road trip with Anna to experience the great country of America together
• Driving back from Washington State to NY to be closer to our families (second road trip was even more epic).
• Deciding to start a family with Anna not because we wanted ‘kids of our own’ but because of the missing gap of healthy, centered parents leading the next generation.

I could add more, but those are some of my biggest life decisions I’ve made.

They’ve changed the course of my life.

They’ve all led to this moment in time as I’m writing this email for you.

As I stare out my window and see the leaves fall and colors change, I wonder:

‘What would my life be if I hadn’t made those decisions?’

Who would I be?

Where would I be?

I don’t know.

I do know everything I have in my life is a result of my conscious or unconscious decision-making process.

A process I’ve learned to take more ownership of each year.

Every mentor I’ve hired.

Every program I’ve entered.

Every relationship I’ve created.

They’re all effects, not the cause.

The real cause?

I made a decision.

When I made the decision to get in the best shape of my life and finally drop 30 pounds of body fat while stepping forward as a positive role model of plant-based health, things started to change.

I was a fitness expert for years at that point.

But I still was struggling.

I finally hit my breaking point when I crossed the room at 7:05 am while living in Bristol, UK.

It was early fall.

We had a full-length mirror in Anna’s room.

I was there for the fall until we finalized Anna’s travel viza to move to the States with me.

What I saw in the reflection wasn’t how I felt.

I had done the inner work.

I worked out.

I ate well (I thought).

I was vegan.

But the reflection wasn’t what I liked.

I was overweight.

I didn’t look the part.

I had muscle, but body fat covered it.

I realized at that moment I needed support.

The top athletes, CEOs, and leaders all have coaches for a reason.

Here I was promoting a service that I wasn’t even using myself.

I felt incongruent.

This decision changed the course of my body and fitness.

It got me to 4% body fat, standing on a men’s physique stage, in the best shape of my life.

It also led to the decision to me deciding to beat a chronic autoimmune disease that had plagued me since 10.

(story for another time because of word count limit here).

Each decision is like a domino.

They stack up on each other.

Dropping 20 pounds in 16 weeks is possible.

We've taught and helped over 350+ high performers learn how to drop body fat and build muscle even with a busy schedule.

If you to download the exact roadmap we teach inside our Accelerator Program into your fitness toolkit, take this blueprint and use it to your advantage.

I've invested over $120,000+ the past 7 years working with the best mentors, coaches, and leaders in the world.

Save the 7 years and the extra couple hundred grand and take this roadmap.

Let's dive in.

Week 1-2: Setting the Foundation

1. Define Your Goals and Track Progress

• Set Clear Objectives: Aim to lose approximately 1.25 pounds per week.
• Use a Journal or App: Track your daily food intake, exercise, and weight to monitor progress.
• Set Milestones: Break down the 20-pound goal into smaller, achievable targets.

2. Assess Your Current Diet

• Identify High-Calorie Foods: Note items that contribute to excess calorie intake.
• Increase Plant-Based Proteins: Incorporate more lentils, seitan, tofu, tempeh, and minimally processed mocks.
• Plan Balanced Meals: Ensure each meal includes a balance of protein, carbohydrates, and healthy fats.

3. Establish a Meal Prep Routine

• Batch Cook Protein-Rich Foods: Prepare large quantities of tofu, lentils, and tempeh.
• Organize Your Kitchen: Invest in quality meal prep containers for easy storage and access.
• Create a Weekly Menu: Plan your meals ahead to avoid last-minute unhealthy choices.

Week 3-6: Building Consistency

4. Optimize Your Caloric Intake

• Calculate Your Basal Metabolic Rate (BMR): Determine the number of calories your body needs at rest.
• Create a Caloric Deficit: Aim for a daily deficit of 500 calories to promote steady weight loss.
• Focus on Nutrient-Dense Foods: Prioritize vegetables, whole grains, and lean proteins to maximize nutrition without excess calories.

5. Incorporate Regular Exercise

• Strength Training: Engage in weightlifting 3-4 times a week to build muscle and boost metabolism.
• Cardio Workouts: Include 2-3 sessions of cardio, such as running, cycling, or HIIT, to burn additional calories.
• Stay Active Daily: Incorporate activities like walking or taking the stairs to increase overall movement.

6. Stay Hydrated

• Drink Plenty of Water: Aim for at least 8 glasses a day to support metabolism and reduce hunger.
• Limit Sugary Beverages: Replace sodas and juices with water, herbal teas, or infused water for flavor.

Week 7-10: Enhancing Your Routine

7. Refine Your Nutrition Plan

• Monitor Macronutrients: Ensure you're getting adequate protein, carbohydrates, and fats to support your energy levels and muscle maintenance.
• Incorporate Superfoods: Add foods like chia seeds, flaxseeds, and leafy greens to enhance nutritional value.
• Avoid Processed Foods: Eliminate or reduce intake of processed snacks, sugary treats, and refined grains.

8. Increase Exercise Intensity

• Progressive Overload: Gradually increase the weights or resistance in your strength training to continue building muscle.
• Diversify Cardio: Try different forms of cardio to keep workouts interesting and challenge your body in new ways.
• Incorporate Flexibility Training: Add yoga or stretching sessions to improve flexibility and prevent injuries.

9. Prioritize Sleep and Recovery

• Aim for 7-9 Hours of Sleep: Quality sleep is crucial for weight loss and muscle recovery.
• Establish a Bedtime Routine: Create consistent sleep patterns by winding down before bed without screens.
• Manage Stress: Practice mindfulness, meditation, or deep-breathing exercises to reduce stress levels that can hinder weight loss.

Week 11-14: Pushing Through Plateaus

10. Reassess and Adjust Your Plan

• Evaluate Progress: Review your journal or app to see how you’re tracking towards your goal.
• Adjust Caloric Intake: If weight loss has plateaued, consider slightly reducing calories or increasing exercise intensity.
• Use Reverse Fasting: Use chronobiology to eat your biggest meal as your breakfast, your second biggest as lunch, and your smallest as dinner to help improve body composition.

11. Enhance Meal Variety

• Experiment with New Recipes: Keep meals exciting by trying new plant-based dishes that are high in protein and low in calories.
• Use Spices and Herbs: Flavor your meals with various spices and herbs to make them more satisfying without adding calories.
• Incorporate Seasonal Produce: Utilize fresh, seasonal vegetables and fruits for better taste and nutrition.

12. Stay Accountable

• Find a Workout Buddy: Partner with someone who shares similar goals to stay motivated and accountable.
• Join a Community: Participate in online forums or local groups for support and encouragement.
• Reward Yourself: Set non-food-related rewards for reaching milestones to stay motivated.

Week 15-16: Final Push and Maintenance

13. Fine-Tune Your Routine

• Evaluate Your Diet: Ensure you’re maintaining a balanced diet with sufficient protein and nutrients.
• Adjust Workouts: Incorporate variety to keep your body challenged and prevent boredom.
• Stay Consistent: Maintain the habits you’ve built over the past weeks to sustain your weight loss.

14. Prepare for Maintenance

• Set New Goals: Whether it’s building more muscle or improving endurance, set new fitness objectives.
• Continue Tracking: Keep monitoring your diet and exercise to maintain your weight loss.
• Stay Flexible: Adapt your routine as your schedule and needs evolve to ensure long-term success.

15. Reflect and Celebrate

• Acknowledge Your Achievements: Take time to appreciate the hard work and dedication you’ve invested.
• Share Your Success: Inspire others by sharing your journey and results.
• Plan for the Future: Use the momentum you’ve built to continue pursuing your health and fitness goals.

Quick Tips for Success

• Stay Organized: Keep your meal prep and workout schedule consistent to build lasting habits.
• Stay Informed: Continuously educate yourself on plant-based nutrition and effective workout strategies.
• Stay Motivated: Visualize your goals and remind yourself why you started to maintain motivation.
• Leverage Technology: Use apps to track your meals, workouts, and progress efficiently (Cronometer and the VFR App are my favorites).
• Stay Flexible: Be open to adjusting your plan as needed to accommodate changes in your schedule or lifestyle.

It all starts with one decision.

Each decision the past 15 years of my life has changed the direction of my life.

I don’t know where, who, and what I would be without those decisions.

I don’t know where you’ll be.

I do know that a decision can change your life.

Whether that’s working with us and applying for our Black Friday Special or not.

Make a decision.

If you’re struggling with your health, there’s most likely other areas you’re slipping up on too.

If you’re not serious about creating permanent transformation, this special won’t be for you.

I’m talking to high achieving vegans or aspiring vegans who are serious.

If you’re still reading this far, I’d assume that’s you.

Here’s your next coaching action step:

Message me ‘VFR24’ below this email and this will kickstart your interview and enrollment process.

That’s it.

To qualify you must:

✅ Message me ASAP (only 7 spots available)

✅ Start the application process with me (which I’ll guide you through)

✅ Reserve one of the 7 spots before they’re gone (if you’re accepted)

That’s it. We’ll do the rest.

‘Tis the season to be healthy.

Let’s make this happen for you.

References

• Craig, W. J. (2009). Health effects of vegan diets. The American Journal of Clinical Nutrition, 89(5), 1627S-1633S.
• Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980.
• Le, L. T., & Sabaté, J. (2014). Beyond meat: The effect of protein source on longevity. Public Health Nutrition, 17(10), 2121-2127.
• Jakicic, J. M., et al. (2018). Effect of physical activity on weight loss and weight loss maintenance in overweight adults. Journal of the American Medical Association, 300(23), 2739-2748.
• Sacks, F. M., et al. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. The New England Journal of Medicine, 360(9), 859-873.