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Exercise and Nutrition the Simple and Sustainable Way

By Lukas Hambsch

Posted in Exercise, Movement, Nutrition

My goal is to provide you with exercise and nutrition advice that is simple, easy to follow, and gives you lasting results. Simplifying exercise and nutrition advice is an easy task when you realize you don't need to know all of the details to start making changes in your life. Starting out by following certain principles will let you progress while you're still learning all of the details. The best way to get and keep a healthy, good-looking body is to strength train with compound exercises, eat plant based whole foods, and make movement a part of your life.


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Exercise should be a habit that you develop so it feels like something is missing if you don't workout. Using small steps to create an exercise habit helps you make lasting changes in your body. The best way to create an exercise habit is by making sure you never miss a workout.

When performed correctly, strength training will improve your overall fitness more than any other type of exercise because you're working every major muscle in your body. To get the best results, make sure you're constantly pushing yourself outside of your comfort zone. You push yourself and get stronger by progressively overloading your muscles at each workout.

Instead of focusing on cardio or exercises with fancy looking equipment, I focus on compound exercises that work multiple muscle groups. Focusing on the squat, deadlift, bench press, overhead press, row, and pull-up will get you stronger and more fit with only a few hours in the gym each week. Focusing on fewer movements also eases your learning curve.


Nutrition also plays a huge role in getting and maintaining a healthy, fit body. The overload of nutrition information available today can make it seem impossible to eat healthy. Trying to be perfect and correct everything all at once will stop you before you even get started.

It's important to focus on making small, consistent improvements. Over time, these small improvements will add up and you'll see the results. I've created three keys to a healthy diet that will help you to get started eating healthier right away.

  1. Eat a lot of healthy plant based whole foods like vegetables, legumes, whole grains, nuts, and fruit.
  2. Eliminate sugar, artificial sweeteners, and other refined carbs.
  3. Minimize the amount of animal products, oils, and added sodium you eat.

These three keys will help you to start eating healthier right away while you continue to learn the details.


As technology has improved, more people have become stuck in a sedentary lifestyle without even realizing it. It's scary how normal it is for someone to work in a chair all day only to come home and spend their evenings sitting in front of the TV.

Building movement into your life is important because even exercising won't override the negative effects of a sedentary lifestyle. If you work at a desk job, make your leisure time more active by taking small walks throughout the day and exercising on your lunch break. Don't sit still for 8 or more hours straight each day. You can make your leisure time more active by taking?long walks, learning a new sport, or starting to play an old one again.

The biggest lifestyle change that I recommend is starting to walk, run, or bike whenever you're going somewhere nearby. Using your body to travel instead of a car makes movement a part of your everyday life.