Dr. Caleb Allen

Life changes when you accept ‘boring’

You cut out the parts of life that are no longer serving you

I spent many years chasing fast times, partying, nightlife, etc

I made some poor decisions and wasted much of my time

There comes a time when you look at where you’re going, and ask yourself what is most important

Then, you ask am I putting myself in the absolute best position to get there with my decisions daily, weekly, and monthly

Focus on whats important, let everyone else do their thing and feel how they want

You control your own destiny

Strong words, from a strong man

Gotta throw some humor in from time to time

Get some sun to boost your vitamin D

Get more movement to take care of your joints, muscles, and bones

Drink Water to fuel every cell that makes you, you

Eat real food to fuel your body and give you more natural energy

In a world full of stress, take a minute to breathe

Lastly, laugh a little. I’m guilty here, but we often get too caught up in the numbers and systems comparing ourselves to one another

How bad do you want it?

What are you willing to sacrifice?

Your goals will not come easy,

That’s the point.

If we stay comfortable, we will not achieve anything great

We must get comfortable outside of our comfort zone

Consistency. Consistency. Consistency.

Thats the name of the game

It doesn’t have to be crazy hard workouts

You don’t have to wow people

You just have to make it work for you

By doing this, you allow yourself to work BETTER for others

Those mistakes important to you. The ones who depend on you

It’s easy to give up. It’s easy to stay comfortable

If you’re reading this, please, be better than that

If you refuse to settle, give me a 💪🏼 in the comments

Aim for

0.8 g of protein per pound
0.5 oz of water per pound
At least 5 days without processed food/added sugars

Click the link in my bio and head over to my YouTube channel for a video on meal prepping in less time

How do you get groceries?

What habits are you breaking this year?

There are things in life that feel good, that can be hard to quit

Even when they make it worse for us in the long run

I’ve had my share of experiences to fit this bill

Like this post if you’re ready to make changes. The real changes that count. The ones that don’t always feel good now

My man is Crushing it 💪🏼

Daniel has lost 4 inches off his waist since we started

Like you, he works full time. Yet he still finds the drive to be consistent with his training, and nutrition

He reports feeling better, having more energy, and less pain

We didn’t get there counting calories

We didn’t get there with long hours at the gym

You can do the same ✊🏼

Protein should be your number one focus if you’re trying to get back in shape

Followed by the Quality of your food

❌ You DO NOT have to count calories

❌ You DO NOT have to say goodbye to your favorite foods

❌ You DO NOT have to be PERFECT

If you want a Free Video Training on how to Build a Sustainable Model for your Nutrition

👉Comment 🍕 below 👈

and I’ll send it over

Don’t give up

Every day in the morning, remind yourself the following OUT LOUD

3 reasons why you do what you do

3 goals for the next 90 days

3 reasons why you won’t give up

3 things you’re thankful for

3 wins from the previous day

Everything you do. Every step you take translates to progress.

There will be setbacks

You will lose sleep

Remember why you started

Things are better when they’re earned

Whatever you’re going through now

Your health
Your fitness
Your career
Your relationships

I challenge you to change your perspective

Rather than focus on how hard this experience is, even when things seem their darkest

Shift your lens to the goal and outcome

Say to yourself : This is why I’m here

Without pain, pleasure can only mean so much

Without struggle, success is just another thing

You’re here for a reason, it can be challenging to lose sight of that from time to time

When you feel like giving up,

Keep Going

Who’s willing to put in what it takes to get what they want

We get Busy, I get it

It’s hard to meal prep consistently. Sometimes we’re in a pinch and have to think on the fly

You will see a much-improved outcome in your training and fitness goals if you get enough Daily Protein

If Meal prep is where you struggle the most

👉 Comment the word ‘PREP’ down below 👈

I’ll send you a free training on how I make 5 Meals with 50 grams of protein in LESS than 30 minutes flat

Protein should be your number one focus if you’re trying to get back in shape

Followed by the Quality of your food

❌ You DO NOT have to count calories

❌ You DO NOT have to say goodbye to your favorite foods

❌ You DO NOT have to be PERFECT

If you want a FREE guide to save in your phone so you know how much protein is in what types of food

👉🏼Comment PROTEIN below 👈🏼

and I’ll send it on over

Here 👇

These are all roughly 5-6 ounces

* Chicken Breast (skinless, cooked): ~31 grams of protein
* Turkey Breast (skinless, cooked): ~29 grams of protein
* Lean Beef (cooked): ~26 grams of protein
* Pork (cooked): ~25 grams of protein
* Lamb (cooked): ~25 grams of protein
* Fish (varies by type, e.g., salmon, tuna, tilapia): ~20-25 grams of protein

If you’re tired of starting and stopping

If you want to feel better in your own skin

Stop trying to force what you used to do to work now

It doesn’t

If you’re open to trying something new, that is working for others

Dm me ‘WORKOUT’

When you do, I’ll send you a 1 week guide to get started, totally free, no strings attached

Mindset > Everything

There is no one exercise that is going to get you in shape

We can get fancy, or we can do the basics

NEITHER of them will work, if we don’t work and keep working

Why I stress Consistency over Perfection 👇

Anyone can work out when they’re motivated. We’re all going to have times when something comes up, and we don’t feel like putting in the work

It’s these times, when we can overcome this feeling and stay strong that define us

I’ve found the MOST HELPFUL thing to achieve this, is to set up your environment for success

When we train at home with minimal equipment, we remove the barriers of having to drive to the gym, sit in traffic, wait on others and equipment, etc

Rome wasn’t built in a day, and neither will our dream body. This takes time. We can shorten that time by doing the best options for our goals, but we still need to give ourselves time

If you need help, guidance, or accountability in general, please Dm me START so I can tell you more about what that process looks like

If you’re doing well on your own, please keep going and use as much as my free content as you can💪

When we correct these 3 mistakes, we get results

LIke my girl, Dee, who has lost 4 inches off her waist in 90 days

Or my buddy, Ross, who lost 15 pounds in his first 90 days

If you want 1 on 1 help with this including:

✅ All the guesswork removed

✅ Accountability and Support

✅ Custom Programming Specific to YOUR Schedule

‼️ Guaranteed Results ‼️

🔥Comment below on this post ‘BUSY’ 🔥

When you do, I’ll dm you and give you more information on what this process can look like

When I’m older, I want people to see me hiking, and scaling mountains in my 70’s and 80’s.

I want to inspire others to take care of themselves as they walk this walk we call life

Nobody is coming to save us, we must save ourselves

If we do not quit, we cannot fail

We will have bad days, we will get knocked down

Everyone keeps going when the going is easy

If we focus on being consistent and showing up over the long term, we will succeed.

This builds discipline

Discipline will carry us to our goals and best versions of ourselves

It’s okay to fail, but It isn’t okay to quit

I’m here to support you ✊

Danced the night away with

We have our thing. Our past traumas, let down, bad cards we were dealt

Many of us (like myself), in the grand scheme of life, got very lucky

I was born into a middle-class family, a tall, white man, in America

Honestly, I couldn’t have got more lucky.

If my privilege negates any validity to my words to you, that is your right to preference

However, I am here to tell you what I believe to be the truth. No sugar coating, just the raw truth, with the intention to help you, help yourself

Someone out there had a less favorable opportunity than you

Someone out there quit making excuses and worked harder than you or I may ever know

Someone out there accepted full responsibility for their position in life

Someone out there made it happen, with less

That’s what drives me to wake up before 6 am (90%) of mornings since April of this year

That’s why I want to motivate you to become the best version of yourself, despite what hardships you face

There will be failures along the way, that is inevitable

But, you can still succeed. At weight loss, at fitness, in your career, in your marriage, the list goes on

I’m here to motivate, and support you along the way ✊

The top excuses I’ve made that inspired this post👇

I’m not feeling well today

I really need to focus on my finances

I’m not sure if I have the time

I really am just looking for information to create a plan for right now

I’m afraid of failing.

I don’t trust myself with that kind of responsibility.

If you can relate to any of these, know that you’re not alone, and speaking from personal experience, I understand.

But I am telling you, as respectfully as possible, your excuses are not what is holding you back

What’s holding you back from achieving said goals..

Is Yourself.

You have the power to start. You have the power to show up

There is NO better time to start, than right now

There will always be an excuse to be made

Stop planning

Take action

I love nature

I love being outdoors

I discovered this about myself in my late twenties, which sparked the movement for many backpacking trips and even more hikes

When I’m out in nature and hiking, I always take special notice of those who may be a bit more ‘seasoned’ than I, am but are still out there.

That’s who I want to be when I’m older.

I want to be the 75-85-year-old man who is climbing mountains

The person who leads the pack

The person who passes the youngsters on the journey, and leaves them both chatting together something like ‘holy hell did you see that guy? He’s ripped and I want to be like that too’

Or maybe then it’ll be something like ‘Wow that old man is giving fit vibes, GOALS AF’

😆 You get the point 😆

I want to inspire, I want to lead by example

If you feel the same way, comment a ✊below so I now we’re on the same page

Photo was taken at the top of El Peñol, in Guatapé, Colombia

For anyone who enjoys a nice cup of coffee from time to time,

I recommend taking a tour to learn about the history!

Did you know the bean actually grows inside of a fruit 🤯

People pleasers… I’m talking to you

The ones who give so much, and ask for so little

I’m talking to you

We all have a certain amount of ‘give’ that we can dish out each day.

As we give less and less to ourselves over time, that bag of ‘give’ will surely shrink and shrivel.

We can apply this to our mental health, physical health, and spiritual health

If you’ve ever felt this way, maybe the word ‘Mom Guilt’ resonates with you as it has with many of my followers, Please do this one thing

Schedule at least 10 minutes every other day or so, with absolutely nobody in mind but yourself.

Turn off all tech, Lie down, and breathe

When you do this, for just 10 minutes you will feel better

I’ve actually created a free resource on this, and I’m happy to send it to you totally free, to help you relax and put yourself first for a small part of the day.

Comment below, or DM me the word ‘Breathe’, and I’ll send it on over

Top 3 challenges to complete with a friend for the next 30 days:

1. Workout 4 days of the week

2. No alcohol (you’d be surprised of how much better you’ll feel after this)

3. Have only ONE cheat meal a week

4. Honorable Mention - Will do 100 burpees every Sunday with me 😎

If you can commit to one of these, do you think you’d get to the end of the 30 days and feel bad that you made it?

If you can get a friend to do this with you, do you think both of your lives would become worse?

I didn’t think so

We’re much more likely to be consistent when we have a partner supporting us, as well as when we have some skin in the game.

Pick a friend, send this to them, and pick a challenge.

In my opinion, this is a great litmus test for your friendship. I believe friends will want to support their friends in something they know they want to do.

If your friend says hell no, and then were to put you down for wanting to change and become better…

I think you know where I’m going with that.

Goodluck to you for the next 30 days 🙌🏽