Shift Your Mind, Change Your Life Podcast with Coach Sal

💥 How to stay on track if you can’t meal prep… 1. Focus on quality proteins. Chicken. Tilapia. Pork. Turkey. Salmon. Eggs. 1g of protein per pound of bodyweight. PER DAY. (Example 215lbs = 215g of protein per day) But I can’t weigh my food at a restaurant, what do I do? 200g of protein is roughly around 2lbs of meat, and you could probably space that out between 3-4 meals. Aim for a portion size...

I wanted to share this with you guys and felt it was relevant during this time. After I graduated college back in 2019 the only reason I got back into the gym was due to the fact that my mom won a free 6 month membership to crunch in a raffle lmaoooo. Honestly I had no desire to workout. I looked like shit, was shoveling candy and ice cream in my mouth every night. “Fuck it what’s the point?” I us...

🤷🏼‍♂️ HOW TO GET IN SHAPE EVEN IF YOU’RE BUSY AF Working crazy hours? Commute kicking your ass? Can’t seem to find the time to prioritize your health? I’ve been there, and I’ve worked with plenty of clients who’ve dealt with the same things. Here’s a few tips you can implement TODAY if you’re looking to see change. 1. Spend an hour on the weekend to get your nutrition in check. I’ve found that b...

⚠️ HOW TO CREATE YOUR DREAM BODY WITHOUT SPENDING HOURS IN THE GYM‼️ Most of the time, it’s your perspective/mindset that needs to change. You understand that you need to eat better, but how? How can I make this sustainable? “Broccoli sucks. I don’t have time to meal prep” You understand you need to workout, but what types of exercises? How much? How often? “I don’t feel like it, I’m too busy” If...

🤬 THIS MIGHT TRIGGER YOU It’s very simple The reason you aren’t happy is because you keep telling yourself “it’s too cold, it gets dark so early, it’s covid, I don’t feel like doing xyz” YO THAT’S EXACTLY WHY YOU’RE FUCKING STUCK… You keep procrastinating for the “perfect moment” “I’m gonna start Monday” “I’m getting back on track after the holidays, so I’m just gonna chill for now” “New year, ne...

🚨 DOING TONS OF CARDIO AND UNDEREATING IS NOT GOING TO GET YOU THE BODY YOU DESIRE!!! You’re not happy with your body You’re under eating You’re doing tons of cardio, and what’s the result? STUCK AS FUCK You have to lift weights You have to eat a substantial amount of quality foods You have to learn when to do cardio and when not to So how do you fix this? Drop the booty bands and start lifting!!...

💥 The all or nothing used to cripple me so hard in every aspect. Understand that something is ALWAYS better than nothing. Enjoy yourself this holiday, but understand where to draw the line, hope this helps. You don’t have train 6 days a week and eat chicken and broccoli at every meal, this is a marathon not a sprint. A lifestyle, a culmination of choices over time. Make the decision to make this...

‼️THIS MIGHT OFFEND SOME OF YOU You said you were starting this week You said you were going to eat better You said you were going to workout So why haven’t you????!! It’s simple, just DO the shit you SAID you were gonna do. Don’t complicate it. It takes an hour to get a good sweat in. It takes an hour to food shop for an entire week. We can spend hours watching Netflix, football, going out, drink...

🚨 I ALMOST FAILED OUT OF COLLEGE (October 20th, 2017) After barely graduating high school, then spending two years at community college. I transferred to UAlbany in the fall of 2016. I had no idea what I wanted to study or do with my life. I just wanted the “college experience” Safe to say I didn’t do the things I was supposed to. You need a cumulative GPA of 2.0 to stay in school… My first semes...

💯 2021 has legitimately been the GREATEST year of my life!!! It’s been the most challenging for sure, but I wouldn’t change it for the world With that being said, I wanted to share a few things I’ve learned that have made a lasting impact… 1. Comfort zones are where dreams go to die. Take risks. Take action. Do it fast. Challenge yourself. You are wayyy more capable than you think. If you never t...

HOW TO KEEP THE WEIGHT OFF DURING THE HOLIDAYS ITS A DIFFICULT TIME OF YEAR SEASONAL DEPRESSION IS A REAL THING IN MY OPINION ITS COLD, DARK BY 5PM IT CAN BE EASY TO TAKE A BACKSEAT EASY TO POINT THE FINGER AND THIS CAN LEAD YOU TO FALL OFF TRACK I’VE BEEN THERE SO IM GOING TO GIVE YOU GUYS SOME ACTION STEPS TODAY TO MAKE SURE THAT DOE’SNT HAPPEN MAKE SURE TO GET YOUR STEPS IN, GO TO THE MALL, OR...

🔑 What’s your warm up routine look like? I used to just walk in the gym and start lifting, little did I know how much that was impacting my workouts. It’s important to implement some type of warm up for a number of reasons. 1. Help prevent injury 2. Help reduce soreness 3. Get more out of your workouts What should you do? I usually start with 5-10 minutes of low intensity cardio, (walking, biking...

👉🏻 MOST WOMEN ARE SCARED TO DO THIS… LADIES, LIFTING WEIGHTS WILL NOT MAKE YOU BULKY IF YOU DO IT PROPERLY… You’re scared to lift heavy because you don’t wanna look like a dude I get it. You’re doing tons of cardio and being super restrictive with your diet, WHEN YOU DON’T HAVE TO This is causing you to resent working out, feeling tired all the time, not seeing the results you want, so maybe you...

‼️ I was probably the worst student you could be growing up… Does that define me as a person? No Does that mean I can’t build a successful life for myself? No Point being, don’t let anyone tell you can’t do something. If you want it badly, you can find a way Apply yourself, get out of your comfort zone Get comfortable being uncomfortable Stay consistent, and your life will change What’s your bigge...

I’m scared to go backwards. I’m afraid to fall back to who I used to be. That’s what motivates me each day… I look to improve somehow each day to make sure I never fall back to my old ways. What motivates you? Comment below #BetterThanYesterday Coach Sal

✅ BETTER THAN YESTERDAY This is my mantra This is what I believe in So many people fall victim to the all or nothing mindset Understand that there is NO SUCH THING as perfection I used to struggle with that shit heavily What’s helped me tremendously is the shift in my mindset How did I do that? Approaching each day as an opportunity to improve Understanding that small steps each day lead to massi...

⚠️ THIS IS WHY YOU KEEP FALLING OFF TRACK Monday morning rolls around, you’re tired, you don’t feel like working out or eating clean food So you skip the gym and order takeout, nobody will know right? WRONG I’ve been there, and this is how I fixed it… There will always be setbacks, roadblocks, adversity, but how you navigate them is a CHOICE A CHOICE that is in your control Understand that you ARE...

MOTIVATION COMES AND GOES I THINK MAJORITY OF DAYS YOU’RE NOT GOING TO WANT TO DO MOST OF THE THINGS YOU NEED TO BUT THATS WHAT CREATES THE SEPARATION OVER TIME THINK ABOUT IT, IF YOU PUSHED YOURSELF ON ALL OF THOSE DAYS THINK ABOUT HOW MUCH PROGRESS YOU COULD MAKE IF YOU CONSTANTLY FOUGHT BACK THATS THE SECRET HONESTLY I FORCE MYSLEF TO DO WHAT I NEED TO EACH DAY I GET A KICK OUT OF IT IM HUMAN T...

🔑 THE MINDSET NEEDED TO ENJOY THANKSGIVING GUILT FREE 1. Balance is the key to success. Enjoy yourself in moderation. Massive restrictions are a recipe for disaster long term. Have the discipline to draw the line. 2. Plan ahead. If you increase the intensity of your workouts the next few days, and maybe implement some additional cardio, you can essentially “earn” your thanksgiving dinner and not...

It’s simple, change the way you think, you can change your life over time. If you’re happy/content that’s amazing, I wish you all the best❤️ I look to encourage those in need. Someone’s who’s stuck and feels there’s no way out. I want those who need it, to understand that true change IS possible. You ARE more capable than you believe you are. It’s starts small. And these tiny choices compound day...

EACH DAY I BATTLE MYSELF AND MY DISORDERS, I THOUGHT IT WOULD BE COOL TO OPEN UP AND SHOW HOW I NAVIGATE THEM. LISTEN UP!

GOING INTO DETAIL ABOUT WHY I STARTED MY COMPANY AND WHAT I PRIDE MYSELF ON...

TRUE GROWTH LIES OUTSIDE OF YOUR COMFORT ZONE. EVERYTHING YOU'VE EVER WANTED IS ON THE OTHER SIDE OF FEAR. 

ONE DAY I JUST SAID “FUCK IT” Just a few years ago, sitting in the room I grew up in, I was overweight, lost, and super unhappy I graduated college, didn’t have a job, debt strapped to my back, no confidence in myself I’ve never felt so low in my life (2019) I felt the pressure living home at 23 years old, working jobs that didn’t fulfill me, not being able to pay my bills, not doing things I actu...

I'm tired of hearing all these excuses. At the end of the day you can literally make anything happen if you're willing to sacrifice and put the work in.  LISTEN UP!