Dylan Spina

When I was 23 – I was 50 lbs overweight. I worked out 6 days a week, but I was still: • Anxious • Unhappy • Self-Conscious I would lose weight, then gain it all back – I felt like I would never change… Until I lost 58 pounds in 16 months, and have kept it off for 4…

A gentle reminder, Any weight gain associated with Creatine intake has nothing to do with body fat/muscle gain. It's simply your cells (muscle) having more water in them, which is a good thing for strength and movement

I truly believe adding more salt to your day-to-day intake will fix a majority of your physical problems

I've said it before, If you pay attention to what goes in your mouth, its just as important to note how it comes out the other end If your bowel movements are irregular, your diet needs corrected

Values Drive Action The reason you're unhappy and unhealthy - The lack of proper direction a value understanding

Saying CICO doesn't work is simply an excuse for you being lazy Call a spade, a spade, and move on

When making a change for our health, our behavior travels through 5 stages until it is just what we do -- Pre-Contemplation Contemplation Preperation Action Maintence Understand where you're at in the cycle and progress (or the lack of) starts making sense

Slow. Steady. Step by Step.

Two common conversation points I hear with a majority of Unhealthy people- 1) They hate the way things are 2) They hate making change NGMI

Got home from working some OT last night around 12am It was such a clear night I sat outside until 1am just staring up at the sky in amazement Living in a Dark Sky area, idk if I could ever go back to a metro/suburban area again

Don't be upset you haven't made the drastic improvements you thought you could make in 4 weeks when you just started fixing the 10+ years of inactivity and eating incorrectly. It takes time to build new healthy habits, keep your head down, and feet moving forward. You got this

Can I take my hounds to heaven?

"Stop Drinking Calories" is some of the best weight loss advice to apply "Water just don't taste good" Hitting your water with a few squirts of these will change that perspective for you "But the dyes and preservatives" - being fat & drinking sugar is way worse for your health

No, you're right. Doing *insert health/fitness challenge* for the 5th time will surely work this time around.

Each day we get closer to the "Magic Health Pill." Some may say it's already here At what cost will taking this pill if it doesn't fix the habits that deteriorated your health in the first place?

I grew up fat. Lived most of my life fat. Spent +15 years learning all that I could I'd improve & regress... over & over again I didn't start to see sustainable success until I stopped trying "quick fixes". Until I became honest with myself and what I valued Then it clicked

Health and Fitness is so simple that our brains trick us to believe "it has to be hard."

You’ve heard of Shower Beers But have you ever had a shower coffee?

Instead of ignoring the emotions you have around food and strictly thinking of "food is fuel." Become aware of your habits that those emotions drive you towards acting on consuming food Put some roadblocks in the way to mitigate the actions Gain control here, it becomes easy

If there’s one thing the first couple months of working as a Firefighter has taught me is being “Tired” is fuck all No one cares- go get to work You Work Tired. You Train Tired. You Die Tired. A quick yard after a couple hours of sleep before getting back to it 😤