60K views · 2.7K reactions | Fitness for alertness: My early morning walk and workout at the Metropolitano Simon Bolivar Park in Bogota, Colombia today. | H.E. Rigathi Gachagua, EGH | Facebook

🥤 Start my day with 20–30 oz of water. ⏱️ Fast in the morning to save calories for when cravings hit later. 🍽️ Keep lunch & dinner the same most days — less decisions, more consistency. 🥔 Build meals around filling foods like potatoes, lean protein, and veggies. 🚶 Take a 10–15 min walk after dinner — helps digestion & shuts down cravings. 🦷 Brush teeth after my last meal — no urge to snack at night. 🥣 Pre-plate food — never eat straight from the bag or box. 🕒 Use the 30-minute rule on cra

57K views · 221 reactions | 3 times more calories burned with RUN, WALK, SPRINT intervals: - Choose from 6 training programs with a total length of 48 weeks; - 3 levels of difficulty: Beginner, Intermediate and Advanced; - 2-month training plans with 3 workouts per week. | Verv | Facebook