Tips and Guidelines

Exercise is a spark, nutrition is the fuel. Without both there can be no flame or no results. 70% of your results come from the proper nutrition.
Consistency and persistence is the key to success. Strat making small, attainable and long lasting changes in your daily routine and eating habits.
Stay hydrated and drink plenty of water.
Follow the simple guidelines of U.S. Department of Health and Human Services (HHS) - for general health you should accumulate 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week.
The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for each muscle group for older and frail individuals.

Resistance training recommendations

Breathing focus guidelines

Your perfect plate design

Perfect Flow