Movement and Munchies

110 kg - 93 kg, 17 kg lost is 5 months

Swipe to see our chats as David progressed through my No Bull Sh*t Accountability System

Here’s how I’ve stayed in shape while traveling South Africa and Tanzania for the past 3 weeks. We still have another 2 to go.

What methods do you use to remember to stay hydrated?

102 kg - 92 kg

Crafting Strength and Shedding Fat: A Game Plan Tailored for You.

Have you felt the frustration of losing muscle along your summer-ready journey? I get it. Here’s our playbook: trimming daily calories, boosting protein for muscle support, and giving strength training the spotlight.

Losing muscle is a setback we’ve faced. For those chasing that summer or bikini-ready goal, safeguarding muscle is the game-changer. Another successful case of sculpting strength and confidence together. 💪🌞

2023 - Training, traveling and face masks.

2024- More training, more traveling and more face masks.

If it ain’t broke don’t fix it.

You’re not growing, you’re just guilty. So you delude yourself into believing that the purpose of your cleanse, detox and gut reset is self care when in reality it’s a bandaid for a lifestyle of self destruction.

Should young people prioritize fun and pick up more responsibilities later?

What are some of your favorite healthy meals?

I love a fruity smoothie with half an avocado thrown in the mix! Give it a go if you haven’t already tried it.

Let me know what are some of your favorite smoothie recipes! I’m feeling adventurous

P.s I have vegan friends and I’ve respectfully eaten tofu with them.

I used to be a big fan of wine way back when I used to drink. Although that was only because it tasted better than everything else 😅.

🍻

Paralysis by analysis. Always looking for the “perfect” thing.

How many protein shakes do you have a day?

Do you want to age gracefully?

If yes then lift some weights.

To derive most of the health benefits associated with cold exposure aim to get about 11 minutes per week.

This can be done in one bout or over multiple sessions spread throughout your week.

Do you track calories or just starve yourself while in a calorie deficit?

This is the same reason why people report improvements in sleep following other forms of heat exposure like saunas or hot showers.

Have you been cutting carbs to get results?

What if I told you that we didn’t cut carbs but increased them?

What if I told you that carbs don’t make you fat?

The caffeine you consume would work better if you had consistent quality sleep.

Remember, behavioral tools first, supplements second.

Sleep, exercise and nutrition are the best smart drugs. They’ll also create conditions in your brain and body that’ll make supplements more effective.

Supplements without the support of proper behavior are a waste of money.

Starting your recovery process properly right after your last workout is the best way to maximize your performance in the next.

An unhealthy lifestyle, with the occasional detox or cleanse is still an unhealthy lifestyle.

15 kg DOWN
93 kg - 78 kg in 5 months

Here’s what Charlie had to say:

Working with M&M was a game changer for me. Manny makes everything so simple. Aesthetically my results came quickly but structured in a way that they were sustainable, no crash dieting/ or extreme restrictions. The knowledge Manny has about nutrition, training and lifestyle alike is extremely rich and put forward in a way it’s easy to implement into your daily life. My results far surpassed improved body composition having me setting new PBs in long distance running and completing 75hard (2x 45min workouts a day 75days straight with no rest day). Filling the holes in my diet by ensuring all my micronutrients were met and appropriate use of supplements not to mention implementing rest/ sleep and recovery techniques Manny suggested allowed me to complete this challenge without getting sick or burning out!
All this with constant accountability has helped me level up as an athlete, coach and business owner.
Working with manny was a pleasure!

Skipping breakfast can promote alertness and focus. Eating breakfast can support metabolism and appetite regulation.

Figure out what works best for what you’re trying to accomplish.

Are you team breakfast or team morning fasting?

I also like to turn on the air conditioner and start pre-cooling the bedroom 30-60 minutes before bed.

I’ll often get into trouble with for doing so but better to ask for forgiveness than to ask for permission.

What’s your eating like when you travel? Reasonable or unrestricted?

For most of people, the food that you eat before your workout isn’t being used by your body to fuel your workout.

Collagen may benefit skin, joint, hair, and nail health, as well as potentially support bone health, gut lining, muscle mass, and wound healing when consumed as part of a balanced diet or through supplements.