Fitness Life By Design

01/07/2026

Eat Lean Protein First to Ignite Energy and Burn Fat

The first meal you eat after sleeping, or after a fast, sets the tone for your entire day. Whether it’s breakfast in the morning or lunch after an intermittent fast, what you choose matters. Unfortunately, most of us reach for foods that work against our goals: pancakes, cereal, muffins, bagels, or sugary coffee drinks. These quick carb-heavy choices may give you a short burst of energy, but they also trigger crashes, cravings, and fat storage....

The first meal you eat after fasting sets the tone for your entire day. Fuel your body by making lean protein your first meal.

12/30/2025

Why is Muscle Hypertrophy Valuable?

When people think about building muscle, the word “hypertrophy” often comes up. But what does it mean? Why is muscle hypertrophy valuable? 💪What is Muscle Hypertrophy Simply put, muscle hypertrophy is the process of increasing the size of your muscle fibers. Therefore, increasing your muscle mass. This happens when you challenge your muscles with resistance training through lifting weights, bodyweight exercises, or resistance bands....

When people think about building muscle, the word “hypertrophy” often comes up. But what does it mean? Why is muscle hypertrophy valuable?

12/23/2025

Failures Pave the Way to Success 💥

Do you believe that your failures and successes go together? It’s true — failure is not the opposite of success; it’s part of it. Every setback, stumble, and “not yet” moment teaches you something valuable. Failures are never final, and they certainly don’t define your worth. Failures pave the way to success. 🌱 Failure Fuels Growth I’ve heard a common theme on podcasts, in books, and on shows....

Failure is not the opposite of success; it’s part of it. Failures are never final. Failures pave the way to success.

12/16/2025

You Decide How You Want to Age 💪

I can’t believe I’m saying the “A” word—AGE. Yes, that word we all must face sooner or later. Whether you’re in your 30s, 50s, or 80s, one truth remains: we all age. But how we age? That’s where choice and lifestyle make all the difference. 🧠 The Facts of Life There are two simple facts:1️⃣ We all age....

One truth remains in life. We all age. But how do we age? That’s where choice and lifestyle make all the difference.

12/14/2025

5K Race results
Temperature 9°
Time 26 :10 pace 8:26
Age group 1 out of 12
All females 17 out of 246 top 5%

Next 5K five weeks away
Goal run a faster time💪