Marc C

Gyms in Port Coquitlam & Port Moody | Personal trainer & Nutrition

Common Questions on Fitness and Nutrition. Answers by Port Moody Personal Trainer Sam Noh

Should I do keto? Do I need to eat a salad to lose weight? Can you send me a copy of your meal plan? Do shakes help with weight loss. Is cardio the best way to lose fat? Do I do high reps in the gym to lose weight? I’ve heard it all.

There’s a ton of confusing and misleading information out there when it comes to fitness and nutrition, sometimes with conflicting theories. It’s actually quite overwhelming.

Personal trainers are not experts in nutrition. I’ll be honest.  I was quite inexperienced with nutrition early on in my career. We were taught to refer our clients to the Canada Food Guide for nutrition advice. Back in the early 2000’s, the Canada Food Guide was quite general with insufficient guidance to help you reach your goals.

After going through my own weight gain of 45 pounds and weight loss of 70 pounds, my previous beliefs on fitness and nutrition were challenged.

I have learned so much, which has changed the way we deliver fitness and nutrition to our clients. The past few years, Laurie and I have also taken extensive courses on nutrition as we found that nutrition is an area that the fitness industry falls behind on. I also still work with my nutrition coach to this day and continue to learn more about nutrition.

Here are some answers to common questions regarding nutrition:

1) Should I do keto?

There are some benefits of keto. We’re not here to advocate one meal plan over the other. Just be prepared to live that lifestyle ‘life-long’. You cannot necessarily do part-time keto much like you can’t be a part-time vegan. Carbs aren’t the enemy. Carbs serve many vital functions such as helping with regulating cortisol levels. You can still eat carbs and lose weight! It’s overconsumption of carbs which is the main issue.

2) Do I need to eat a salad to lose weight?

You do not necessarily have to eat a salad to lose weight. A salad can be an option to add to your diet. Of course, some salads are loaded with calories due to the dressing and extras. Do you enjoy eating salads? I personally like to eat rice, potatoes, and yams as they fill me up more. You can still have carbs and lose weight.

3) Can you send me a copy of your meal plan?

We don’t give out meal plans. What worked for one client, may not work for you. Your starting point is different. Meal plans and diets can fail you if they’re not sustainable. Sometimes, they’re completely out of reach from where you’re starting from. The reality is your body has adapted to your current nutrition and fitness. To avoid withdrawal and shock to the body, making small incremental and consistent changes are essential to reaching your goals long-term. To put this into greater perspective, my nutrition plan has changed several times working with a nutrition coach the past three years. It continues to evolve as I hit my goals and as my body changes.

If you would like help with your fitness and nutrition, book your complimentary consultation here:


Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

The Over Weight Personal Trainer

Nutrition is very confusing. 

You log in on Facebook and you see your friend is going on the Keto diet, the Detox diet, or the Grapefruit client. It can all be quite overwhelming. Do any of these diets even work? 

Whichever ‘diet’ you choose, be prepared to do it for the long haul. After all, this is a lifestyle choice. Honestly, I have a love/hate relationship with “Challenges”. I love it that it’ll motivate you to get started, but I hate it because I truly believe that nutrition and fitness do not have a set start date and end date. Your nutrition and fitness should continue to change as you see progress and get closer to your goals. 

However, I get it. It’s hard to start. Where do you start??? How do you get started???

Here are Three Areas that Some Struggle with When it comes to Nutrition:

a) There are some who just eat and indulge whatever is convenient and easy, and do their best to make the best choice yet lack direction on what to really eat to reach their goals.

b) There are some who know how to eat, “healthy”, but have problems with implementation. 

c) There are some who think they eat “healthy”, yet their main goal is still to lose weight. There are misconceptions on the definition of healthy. Is brown rice healthier than white rice? The answer may surprise you. I’d rather have white rice. Brown rice can have greater traces of arsenic.  In terms of white or brown having an impact on weight, they’re both carbs. The discussion should be a matter of portion control.

What do you struggle with the most? Reply back with your answer. I’d love to hear from you…

Because nutrition and fitness can be so confusing, I’ve put together the 6 Week Jump Start Program​ designed to add to your knowledge and relationship with food, and coach you to implement that knowledge. You’ll receive a taste of what our nutrition clients experience at a fraction of what nutrition coaching typically goes for. 

Does this program work?  3 years ago, I was 60 pounds heavier. I was an overweight personal trainer….Nutrition coaching has helped me personally lose over 60 pounds to date. Pretty ironic? 


I’m far from perfect. Through my weight gain and weight loss journey, I have a greater understanding of the challenges you may have with your fitness and nutrition.  

I still work with a nutrition coach to this day and can still enjoy my favourite cheat foods every week.  Eating “healthy” is not about deprivation or starvation! My nutrition also continues to evolve as I continue to see progress.

My wife and I also now own a nutrition coaching business. We’ve included some of those services into this particular program to help you see even better results. As well, we’ve put this program together because the information out there is just so confusing and misleading!

The 6 Week Jump Start Program also includes 12 of our semi private personal training sessions! BTW, our sessions are small and intimate averaging only 3 to 6 clients, as opposed to a large bootcamps of 20 to 30+ people. We like our sessions small, so that you receive 1-on-1 attention from your personal trainer, giving you much faster and safer results.  

We’ve already sold more than 12 at the promotional rate, but will permit 2 more to register before the promotional rate goes up. Figured this would be fair, as it’s been chaos with the snow last week! 

To register and to learn more, go here:

If you’re looking for weight loss, toning, or conditioning, then this program will be for you. ​

Either way, please let me know what your biggest challenges are with nutrition and fitness. Love to help! 🙏​

Sammy Noh

*Wave I starts this week. Wave II Starts next week! Registration closes this week for the 6 Week Jump Start Program:​​

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Celebrating 11 Years! Founded on December 18, 2008. Happy Birthday!

HAPPY BIRTHDAY! Celebrating 11 Years! Founded on December 18, 2008

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

It’s been quite the ride! It’s been quite the hustle. I’m still hustling! I have learned to embrace the journey.  I started off training crazy hours every week, typically working split shifts. Working early mornings and late evenings used to be the norm. In my mid-twenties, the goal was to open 10+ locations. However after facing some adversity in my life, having life outside of work has become a greater goal. Being home in the evenings and enjoying dinner at home was quite rare. It took a lot of blood, sweat, tears, and sacrifices to get here.  I have no regrets though.

Looking back the last 11 years, I am content and extremely grateful. My program continues to grow and evolve every year. Regardless, the mission remains the same. My passion remains the same and is greater than ever. I’m here to stay and excited for the next 11 years!

Over the years, we’ve also added more offerings and some great plans for 2020! Our 1-on-1 Personal Training Program and Nutrition Coaching Program have grown this past year. I’m so excited for 2020!

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Through this journey, I have learned many lessons, and continue to learn. I’ve made countless mistakes through trial and error. I’m far from perfect.

11 Lessons I have Learned in 11 Years

  1. Invest in a coach to get you to your goals. Never stop learning. Embrace change and adapt. I believe this is why we’re still in business after 11 years. On the surface it may not be always obvious, but our program continues to improve and evolve each year.
  2. Hire slow, fire fast. Have an ideal team avatar who shares your core values, mission statement, and vision. This took some time, but we have it now dialed in with our new hiring and training process.
  3. Hire full-time team members. Part-time equates to part-time commitment and focus. Full time can be a challenge in the fitness industry. It typically means splits shifts, working early mornings and evenings. We’ve created hybrid positions in order to offer full-time career opportunities.
  4. Level up your team! Invest in your team. Invest in their personal and professional development. Support and coach them to continually grow with you. I’m so proud of my team on how much they have grown not only as a professional, but also as a person.
  5. Serve your Ideal Client Avatar and be the best at serving them. You can’t serve everyone. It must be a good ‘mutual’ fit. Also offer programs that you truly believe in for your ideal clients. We’re not the ‘bootcamp’ program where you work out with 20 to 30+ people. Sorry we don’t believe in that, as providing personalized attention and engaging with our clients are very important to us. 🙂
  6. Embrace the ride! Owning a business is like a roller coaster. There will be good and bad days.
  7. Put the oxygen mask on you first. Take care of your mind, body, and spirit.
  8. Learn to say NO.  There will always be distractions and energy sucking activities and people, which can distract you from your goals.
  9. Plan your non-work time into your daily schedule. I honestly struggled with this for years. Sundays are now always a full work-free day for me. I don’t check work messages. I don’t even think about work. If I have a work matter on my mind, I’ll compartmentalize it by sending myself an email to deal with on Monday.
  10. Plan to complete your deep work time each day ideally first thing in the morning, when you’re the most positive and have the most energy. This is when you focus on the biggest lever that moves the ‘needle’ forward. Also, plan for ‘buffer’ times daily for unexpected interruptions.
  11. Be grateful each day. Remember where you came from, and why you started.

We’ve survived the last 11 years and we’re grateful to be Tri-Cities’ longest running personal training studio, due to your amazing support!

Thank you to all past and current clients. Regardless if you’re a current client or not, I’m grateful for you for giving me the opportunity to live my passion. Thank you to everyone who has coached me and supported me through this amazing journey. Special thanks to my family, my mom, and my wife, Laurie for believing in me and making my dreams come true!

-Sammy Noh

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

I finished my advent calendar in 2 days! Plus, my Four Strategies that I personally use in order to Survive the Holidays!

This year, my Lindt Chocolate Advent Calendar only made it to December 2. 🙄My kryptonite is chocolate. 😛 The good news is, after my chocolate feast, I was back on track the next day and haven’t had any chocolate ever since.

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Judge me if you like. However, there’s a lesson to be learned here.
Last year, I had one chocolate a day from my Advent Calendar but ended up getting addicted to chocolate and craving it throughout the day. One chocolate was a gateway to eating more treats and indulgences, especially when I got in the habit of having chocolate everyday from my Advent Calendar! I remember one year, I ended up gaining 8 pounds during the holidays!

I’m not necessarily recommending you eat all your chocolates in two days. However, I’m in a better position this year to stay on track. Amazingly, I didn’t gain any weight from my two-day binge fest either.

So, what’s really going on here? Sugar is addictive! It’s an ongoing cycle! Having one chocolate leads to another!

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Sugar Addition: The Perpetual Cycle
1. When you eat sugar, dopamine, the happy hormone, is released.
2. Blood sugars levels spike. Mass insulin is then secreted to drop blood sugars.
3. Blood sugar levels then drop rapidly.
4. The rapid drop in blood sugars causes the body to crave the ‘sugar high’, thus increasing your appetite and cravings! The cycle goes on!

Going back to my 2-day chocolate binge… Was it hard after two days of having chocolate? Absolutely! What really matters is, what you do after your binge fest. Do you continue to binge eat throughout the week?

Here are Four Strategies to Survive the Holidays and Still Enjoy the Holidays:

If you’re frequently binge eating, your body is also telling you that you’re not consuming enough food throughout the day, that your meal timing may be off, or perhaps your daily macro-nutrients are off. So, how do you assess if your nutrition may be off? You would assess your biofeedback. How are your stress levels, energy levels, hunger levels, sleep quality, sex drive, and mood? Also look back the past few months to assess how your body and weight have changed. Biofeedback is a whole big topic on its own which I’ll get into next time.

Strategy #1: In order to better tackle your cravings and to deal with the aftermath of binge eating, ensure you have a good quality protein, carbohydrate, and some healthy fats too for each meal. Yes, this will help eliminate cravings. By the way, carbs aren’t bad. It’s over consumption that made them bad.

Strategy #2: If you plan on binge eating, having treats, and drinks every Friday, plan for those indulgences into your daily eating plan. Yes, build it into your nutrition plan and ensure your protein, carbs, and fats are on point. By having sufficient daily macronutrients,, you’ll avoid impulsive eating and unplanned binge eating.

Also, plan at least a day before, what you plan on eating the next day.  Like everything else in life, nutrition also requires planning, or you’ll leave it up to chance. =) The reality is, we’re all on a weight gain, weight loss, or maintenance eating plan. Sure the plan you’re on may be intentional or unintentional. Regardless, your body responds to your daily habits.

Good news is, you still can enjoy the holidays and stay on track with your goals! We have all heard it, “have food in moderation.” What does that really mean? I find “moderation” quite ambiguous.

Note: These templates are general but will give you far more guidance than the loose definition of ‘moderation’.

Strategy #3

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

Strategy #4

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

So, what will you be having for breakfast tomorrow? Love to hear from you! Ensure to drink plenty of water! I’ll be covering the importance of hydration in another email. You’ll be quite surprised about my discovery.

Have a great rest of your week!

Sammy Noh

Gyms in Port Coquitlam & Port Moody | Personal trainer & Nutrition

“I can’t do that. Life must be so boring…” Ignore the Naysayers!

The other day, a client mentioned that a close friend of hers made a remark that she wouldn’t last on her new weight loss journey.

Have you heard this before? “It’s not sustainable.”

When you embark on a healthy journey, people are generally supportive. However, there will be naysayers who’ll make comments such as, “I can’t do that. I want to enjoy life. Life’s too short. I don’t have the will power. I don’t have time like you do,” and so forth.  I’ve personally heard all sorts of comments during my weight gain and weight loss journey.

I don’t believe people have intentions on knocking someone down for getting healthy and fit, however there’s a lot of confusion and misunderstanding when it comes to fitness and nutrition. The whole fitness and nutrition industry is a mess. There’s far too much misinformation and conflicting information out there. Marketers will try to sell you gimmicks, fad diets, and pills and potions. Even fitness professionals find nutrition confusing.

👉If a personal trainer, throws a cookie cutter meal plan at you, run the other way. I’ll admit…Before experiencing my journey and launching our nutrition coaching program, I was quite misinformed myself.

Through my personal journey, I’ve learned so many valuable lessons which has given me greater insight on some of the challenges that you’ve perhaps faced in the past, or are currently facing.

When I was gaining weight form 218 pounds, there were concerns from my close friends and family about my health.

When I was losing weight, I was surprised by some of comments. Of course, many were quite supportive.

I’m going to do debunk these comments and ‘myths’ to shed some light on the truth, as there’s far too much misconception on nutrition.

Here are the 5 Common Myths

Myth #1: “I can’t do that. I want to enjoy life. Life’s too short…”

You can still enjoy life. My diet is not a starvation or deprivation diet. In fact, I have more energy. I sleep much better. I’m in a far better mood. I have a confession to make. My favourite cheat meals are steak with mash potatoes, pizza, and burgers. I can still enjoy them every week and still stay on track with my goals, and still keep my new abs. I also go through different ‘phases’ much like everyone else. There are phases where I indulge more than usual. The key is to get back on track afterwards.

Myth #2: “I don’t have time to workout…”

​In as little as 30 minutes, at least 2x/week, you can still reap the benefits of exercise. You’ll have more energy to get through your day. It may be hard to believe..Eventually you’ll make time for it, once you see amazing results and start feeling amazing after each workout. Please keep in mind that you can’t out exercise your nutrition. Save your time and energy! If you’re working out 5 days a week, especially doing lots of cardio, and aren’t seeing much results, reach out to me! Let’s get you back on track! Too much cardio isn’t good either for your weight loss goals. Yup! I’ll get into that another time. As well, it’s important to be aware of your bio-feedback each week. I’ll also get into that another time.

Myth #3: “I don’t have the will power…”

Neither do I.  I have the worst will power. If I see pizza in front of me, most likely, I’m going to be the first to eat a slice. gosh, I still struggle with this from time to time.  It’s not all about will power. You must give your body a chance to adjust. Extreme diets with caloric deprivation will only set you up to fail. You can’t go from 0 to 60, and then blame yourself for failing due to a lack of will power. You can’t go from consuming 4000 daily calories to 2000 calories. Your body will hate you. By day 3, you’ll be tempted to crack.

Myth #4: “You actually work with a nutrition coach? Aren’t you an expert in fitness and nutrition?…”

Hiring a nutrition coach has been integral in my weight loss journey. It’s been a game changer! I still work with my nutrition coach to this day. I’ve learned so much about nutrition, especially in the past few years. I don’t consider myself an expert at anything really, because I’m a long long student. I’m always learning and growing.

Why do I work with a coach if I’m already a coach?

Even professional athletes have coaches. A coach will filter through your chaos and assign you with action steps that you need to do today, in order to reach your goals for tomorrow, for next week, for next month, and so forth.  My nutrition continues to change, as I get closer to my goals each day.  Knowing is not enough. It’s about taking action and taking steps to get closer to your goals.

Myth #5: “Just send me your meal plan and I’m good…”

Getting a cookie cutter meal plan isn’t the solution. My meal plan won’t necessarily work for you, as your starting point may be different. Your challenges and obstacles are unique to you.

Nutrition coaching is about creating action and implementation to suit your current lifestyle. Having someone just tell you what to eat is just scratching the surface.

If there’s anything I can help you with, feel free to reach out! To launch the start of August, I’m giving away 5 Strategy Sessions to discuss an action plan to get you towards your goals!

Have a great rest of your week! Crush it!

-Sammy Noh

P.S GPT30 will be launching in the Fall! Stay tuned!

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

My [Love/Hate] Relationship with Challenges…

We’ve had several inquiries about our next challenge. I wasn’t planning on offering one. I have a love/hate relationship with challenges. However, I gave it some consideration and have decided to offer a Spring 6 Week Challenge in April.

We’ve been offering challenges for the last 8 years out of the 10+ years we’ve been in business. Over the years, my perspective on fitness and nutrition have evolved, especially after going through my own personal weight gain and weight loss transformation.

I understand for the right person a ‘challenge’ will provide motivation to finally get active or break past a workout plateau. I’m going to be offering a challenge for those that need that reboot, need that extra motivation, and need my help.

However, I want to make things clear. Nutrition and Fitness do not have a set start and end date. Many also ask, “what’s the best diet out there?” Should I do Keto? The answer is, the one you can do for the rest of your life. It’s a life long journey. I’m not going to lie to you. You’ll see great results in your first 6 weeks. However, it’s unrealistic to try to reverse years of inactivity in just 6 short weeks. If anyone claims that they can, they’re lying to you…#365dayChallenge #LifestyleChallenge

Fitness is a journey, much like martial arts is a journey….

Being a martial artist from childhood, I went from white belt to black belt. With each belt, you learn skills to build upon, in order to advance to the belt level. You can’t advance to the next belt without learning essential skills such as stance, distance, and learning the basic kicks and punches. I’ve discovered the journey really begins at black belt.

Similarly, fitness works the same. You have to build upon the skills you learn. You have to get the technique and tempo down for each exercise, before you progress to a more challenging exercise. Hopping from program to program doesn’t advance you to the next level and can do more harm than good.

Having said that, if you’re wanting to join my next 6 Week Challenge and understand that fitness and health do not have a set start date and end date, I invite you to book a 1-on-1 Info Session with myself for no charge. The goal of this appointment is to ensure this would be the right fit for the both of us. If it isn’t a good fit, that’s no problem. I’ll do my best to point you in the right direction and answer your fitness and nutrition questions regardless. My goal is to help. I also like to know what your ‘WHY’ for participating in this challenge, so my team and I can meet and exceed your expectations. We’re here for you!

This challenge starts April 8th. If you’re new to ERF, you can learn more about our next challenge here:

Have a wonderful rest of your week!

-Sammy Noh

Port Moody Gym | Port Coquitlam Gym Personal Trainer and More

How to Get More Done Each Day

How is it that some accomplish more each day? We all have 24 hours in a day. Yet there are those who get more done. Sure, you could cut down on your sleep to have more time. However, how efficient will you be if you’re functioning off 5 hours a day of sleep? Yes, it’s a reality for some. Especially if you have young kids who demand your ongoing care and attention. Perhaps you’re having to prep breakfast, lunch, and dinner for your family, and take the kids to school and pick them up after. On top of that, you have your day job from 8am to 4pm.

I may not have kids yet, but I do have two amazing businesses which take a lot of work and time. When I was the only trainer at Eagle Ridge Fitness, I was up at 4:50am and training my last session at 8pm with random appointments scattered throughout the day.  It was a grueling lifestyle. I also remember fitting in workouts if I could make the time, and if I had the energy.  I remember working 30 days straight without a day off, eventually hitting a wall. Whenever I’d receive a Facebook message, anxiety would run high thinking I’m having to complete another task and having to get back to someone.

One day, it all changed… A few years ago, in the early stages of when my father went missing, I naturally took a step back from the business. I was lucky to have a great team in place who cared about me and my business. However, I had a new client who was very persistent on speaking with me. This person was adamant on meeting me, despite my staff informing this person that I was dealing with a family crisis. I called this person while searching for my father in the woods to discover that this person wanted to ‘negotiate’ a discount. Apparently, his/her time was more valuable than my time. I was livid and also felt devalued. However, I learned a valuable lesson from this incident. It was my fault. It was my fault for not setting up systems and gate keepers. I didn’t set up my team to fully take care of these situations. I also had to learn to say no. I was still a prisoner of my business.

Then, it dawned on me. There are factors in your life that you have control over. We have choices. I no longer need to be a prisoner of my business. 

For example, you have a choice on who you want to spend your time with, what sort of conversations to have, and what you choose to do each day. What are your time wasters and energy draining activities? Who just sucks the energy from you?

Who or what are the crabs in your life? When a crab tries to escape from a bucket, the other crabs will pull it down so that it can’t escape. We sometimes have people in our life who are energy vampires, who just suck the energy out of you. Perhaps it’s not even a person. For me, I sometimes struggle getting off social media. It’s an important platform for my business, but I catch myself wasting time by mindlessly surfing the net and scrolling through the news-feed

Overtime, I’ve come up with a system to structure each day to get a lot more done, and to better manage my emotions. I came across the book, the Perfect Day Formula by Craig Ballantyne, which has made a huge impact on how I live each day.

What I do Every day:

The night before, I prioritize my big three rocks (my top non-negotiable priorities) that I must accomplish the next day. Instead of waking up trying to figure out what to do, I map out my action plan for the next day, the night before.  By the way, I’ve recently discovered Trello, an online to do list and project management tool. I use it for work and my personal life! It’s awesome!

In the morning, I work on my three big rocks for the day. I’m either reading, working on my personal development, working on a marketing campaign, working on projects to help grow each member on my team, or working on projects to improve the experience of our clients.

I’ve discovered overtime that I’m the most creative and positive in the morning. I’ll be honest. I’m a procrastinator. To avoid procrastination, I tackle the most difficult task in the morning, when I have the most energy. I have also learned to structure my time by refraining from checking emails, social media posts, and answering phone calls in the morning. I also segregate my email accounts, one for family and friends, clients and staff, and one for new inquiries. I will get back to people. However, I have designated times I check each account and have designated times when I return phone calls.

After 3 to 4 hours of solid work, I’ll do my workout. My energy level typically dips in the afternoon, so a workout will rejuvenate me. Once I’ve accomplished my three big rocks and my workout, I’ll go into my personal training studios to meet with staff, clients, or to complete any random errands. Evenings are for family time!​

Some days, sh*t does hit the fan. But I can handle it! I’ve already won my day by getting the most important tasks done, before heading into my studios and meeting with staff or clients. Mostly importantly, I completed my workout so my day has already been a success. I schedule in my workouts and treat them like non-negotiable appointments. 

Going through my weight gain and weight loss journey, I have discovered the importance of self care so that I can be the best version of myself, for my family, my staff, and for my clients. 

Sometimes, I’m having to go into the studio or complete random errands in the morning. On those days, I’ll allocate 30 minutes to focus on my big three big rocks. After my studio visit, I’ll go back to working on my big three rocks. It’s not always ‘Perfect’. If you’re working 8am to 4pm, you may not have the flexibility on when to workout. However, you can still apply the ‘Perfect Day Formula’ even if you have as little as 30 minutes to ‘conquer your morning’. You can still apply it to your work day and ‘conquer your morning’.

You also have a choice on whether to exercise today and what food to eat. If 30 minutes of exercise is all you can fit in, it’s more than enough. It’s consistency that pays off. Focus on the process and the results will come.

Even allocating 30 minutes for meal prep a week, will be extremely beneficial. Since you’ll be rejuvenated from each workout and from fueling your body with wholesome foods, you’ll feel like you have more time.

I hope this email has been helpful. In summary, plan your day the night before and focus on your three big rocks. Control your morning, conquer the chaos of the afternoon, and concentrate on what counts in the evening! You’ve got this!

If there’s anything I can help you with, please feel free to reach out!

-Sammy Noh