Whether someone is coming to me to lose weight, get stronger, or just feel more in control of their health, the first few conversations are often the same. There’s a lot of noise in the health and fitness world, and part of my job is to simplify things—to cut through the overwhelm and focus on what actually moves the needle.
Here are the three things I tell every new client right out of the gate. These aren’t just tips—they’re mindset shifts that set the tone for long-term success.
1. You Don’t Need to Spend Hours in the Gym
Seriously—you don’t. The idea that you have to grind through 90-minute workouts five days a week is not only false, it’s a fast track to burnout.
For most people, especially beginners or those returning after time off, three to four efficient workouts a week is more than enough. These workouts can be short, structured, and tailored to your lifestyle. The key isn’t how long you’re working out—it’s how consistent and intentional you are.
And beyond the gym? Walking, stretching, moving your body throughout the day—all of that counts. If you’re juggling work, family, and a million other things, fitness should fit your life, not compete with it.
Start small. Build the habit. Progress will come.
2. Focus on Protein Intake
Out of all the nutrition strategies out there, focusing on protein is the most effective and most overlooked—especially by people who are just getting started.
Protein plays a crucial role in almost every fitness goal: it supports muscle growth and repair, helps regulate blood sugar, keeps you feeling full longer, and even boosts your metabolism through digestion (yep, your body burns more calories breaking down protein than carbs or fat).
I’m not saying you need to count every gram, but start becoming aware of where your protein is coming from. A good rule of thumb? Include a source of protein at every meal—whether it’s eggs, chicken, fish, tofu, Greek yogurt, protein powder, or beans.
This one shift can improve your energy, recovery, and hunger levels almost immediately.
3. Tell the People Around You That You Need Their Support
This might be the most overlooked part of making a lifestyle change—you can’t do it in isolation.
We often think we have to quietly grind, prove ourselves, or do it perfectly before we “deserve” support. But the truth is, success is a lot easier (and more sustainable) when the people closest to you are on board.
That doesn’t mean they need to change with you. It just means having a conversation: “Hey, I’m working on being more active and eating better. I’d love your support—whether that’s encouraging me, respecting my goals, or just being understanding when I make different choices.”
These conversations might feel vulnerable, but they’re powerful. When your environment supports your goals, everything gets a little bit easier.
