Bryan Clark Fitness

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Bryan Clark Fitness

📚 Helping teachers and other professionals lose 20 lbs and gain energy.
🔥 No extremes, just simple habit changes. Book a call 🔗 below

31/10/2025

Discipline isn’t about fighting your habits. It’s about building better ones.

If you’re consistently battling to stay “on track”, it’s not that you lack discipline. Your habits just aren’t working for you yet.

When your habits and routines support your goals, progress comes naturally.

When they don’t every day feels like a struggle.

Start by noticing small patterns that hold you back, like skipping meals, staying up too late, or grabbing whatever is convenient to eat after a long day.

Then start swapping one habit at a time for something that makes the healthy choice easier.

The goal isn’t to be perfect.

It’s to make your daily habits work for you rather than against you.

✅ Build systems that support your goals instead of ones you have to fight against every day.

30/10/2025

I wasn’t a fitness influencer or bodybuilder.

I was in public education working long hours and coaching sports and clubs on top.

If I could keep my nutrition in check during the school year, anyone can.

Here’s exactly what I did 👇🏻

1️⃣ Eat a big breakfast. 300-400 calories and 30g protein minimum. This gave me energy in the morning and kept me from having cravings later in the day.

2️⃣ Decide on 1-2 breakfast options and a handful of lunch options that work well and put them on repeat. Fewer decisions = less stress about what to eat.

3️⃣ Build meals around protein. Eggs, yogurt, chicken, turkey, beef, tuna. Start with enough to get 30g of protein at each meal, then add sides. Prioritizing protein helps regulate hunger, stabilize blood sugar, and feel full longer. Cook/prep your protein ahead so it’s always ready to grab and go.

4️⃣ Choose sides that come from the ground- fruit, veggies, and nuts provide energy, healthy fat, and fiber. They provide what you need without the blood sugar spike and crash of processed foods and refined sugar.

Results come when you stick to the basics long enough, and these basics are a great place to start.

Want help figuring out what this can look like for YOU?

Comment NUTRITION below and I’ll help you come up with some solid meals you can rotate.

29/10/2025

Here are a few strength training insights I wish I’d known when I started:

1️⃣ Like learning to read and then reading to learn, it’s important to practice the skill of lifting before challenging yourself with heavier weights to build strength. This will prevent injury.

2️⃣ Once you are comfortable with the movements, you must continue to increase the load in order to trigger change in your muscles. Light weights don’t build strength.

3️⃣ You don’t need to feel extremely sore after a workout to build strength.

4️⃣ The workout is where you break down muscle and recovery is where it gets stronger. The recovery part is just as important

5️⃣ You don’t need to train like a bodybuilder. 3-4 30 minute workouts each week is enough to build real strength.

It took me years to finally workout smarter instead of harder, but I’m hoping that sharing these will save you some time.

What else do you want to know about building strength?

👉🏻 Leave your questions in the comments

28/10/2025

Comment BLUEPRINT for my Ideal Meal Blueprint- a nutrition guide and protein cheat sheet.

Most teachers think they have to go straight to skipping meals and big calorie restrictions to lose weight, but that’s one of the worst things you can do!

If your body isn’t getting enough fuel for your day, it’s going to battle you all the way…

Fatigue

Cravings

Brain fog

Zero motivation to exercise

You think that’s how to lose weight?

Here’s what you need to do instead 👇🏻

✅ Eat 3-4 balanced meals to sustain your energy

✅ Prioritize protein at every meal (at least 30g or a palm-sized portion) to stay full and stabilize your blood sugar

✅ Keep it simple- the fewer ingredients the better so you know what’s going in your body and don’t have to spend hours in the kitchen

You can’t starve yourself to losing weight AND do a good job in the classroom or with your family, but when you start fueling properly, your body will finally feel safe enough to change AND you’ll be strong for those who depend on you.

Comment BLUEPRINT below and I’ll send you my Ideal Meal Blueprint to help you choose simple, balanced meals to lose weight and have more energy.

27/10/2025

Setbacks don’t mean you’ve failed. They mean you’re human.

Every challenge is feedback, not failure.

It’s the same message you tell your students every day.

Missed a workout? Learn what threw off your schedule.

Overate at dinner? Notice what led up to it.

Feeling unmotivated? Ask what your body or mind needs right now.

The people who make real, lasting change aren’t the ones who never fall off track,

They’re the ones who learn from it and make adjustments.

Next time you hit a setback, don’t quit. Reflect, adjust, and keep moving forwardI

Share this with someone who needs to hear it!

22/10/2025

When you finally take your sleep 🛌 routine seriously and put down your phone, you’ll feel the shift in every part of your day.

Small actions like these compound, and that’s when the magic happens. That’s how I’ve put my own health and fitness on autopilot, and what I teach my clients.

There’s no magic to it. Just taking small actions that can have big impacts.

📌Save this post as a reminder that even small actions can make a world of difference!

21/10/2025

Sometimes simple things make all the difference ✨

This client came to me wanting to drop some weight and find a sustainable routine to keep it off.

She is a school administrator, mom, and was already doing crossfit a few times each week.

Her busy schedule makes it challenging to get regular meals in,

But committing to a quick breakfast and more consistent lunch has made all the difference.

✅ Digestion: Improved

✅ Energy: Higher

✅ Scale: Finally moving!

The best part: simplicity

This client didn’t need to spend hours meal prepping or make time for more workouts.

She just needed to be more consistent with her nutrition.

Now, she’s got a ton of momentum and we’re just getting started!

So far, this is my favorite win this week.

What’s your win this week? Share in the comments!

20/10/2025

You keep hearing that each day you need to drink 80 oz of water, get 8,000-10,000 steps, eat .8 grams of protein for every lb of your lean bodyweight, and get 8 hours of sleep…

But no one tells you HOW.

No one told me either, but at least I get to save you a bit of the headache by telling you now.

The most important thing to remember is that big changes are easiest to make in small steps.

Like, ridiculously small steps.

For example, if you know you want to drink 80 oz of water each day but right now you’re only drinking 20oz…

For 1 week aim for 30oz every day

In weeks 2-3 (if 30oz went well), aim for 40

Week 4: 60oz

Week 6: 80oz

Yes, this might take 6 weeks, but it’s better than staring at 80oz of water for 6 months never getting to it!

Use the same approach for anything you’re working on building into your day, and you’ll feel more successful and ACTUALLY make progress toward your goals.

You don’t magically become someone who drink 80oz of water every day.

You work your way up to it.

Share this with a someone who is working on building healthy habits!

15/10/2025

It doesn’t matter how perfect your plan is if you can’t stick with it consistently.

The plan you stick with that includes a modest amount of exercise and decent nutrition 80% of the week will beat a more intense plan that falls apart by Wednesday every single time.

The best part of this type of plan: You can do it forever and not feel like you’re missing anything.

Stop letting big plans with no follow through hold you back, and start making real change.

Send this to someone who’s looking for a sustainable and effective approach to weight loss and fitness this school year!

14/10/2025

Teachers: if you've been trying to lose weight, but can't seem to make it stick, here's why👇🏻

Your efforts probably fall into one (or more) of these traps:
❌ Big time commitments that you can't sustain once school gets busy

❌ Sweeping changes to your routine that caused overwhelmed and burnout

❌ Extreme restrictions that leave you tired, hangry, and frustrated

❌ Short-term solutions that work fast… and fade just as fast

That's why I created my Fit For Good Method-
to help teachers build real habits that lead to lasting results.

In my coaching program, I guide and support you step-by-step to make sustainable changes that fit your life, not fight against it.

If you're ready to finally make progress that last beyond the summer break,
💬 Comment INTERESTED below and I'll send you the details.

13/10/2025

Had to jump on this trend!

October can be a spooky month for educators, for a number of reasons!

Be sure to prioritize your own health and well-being so you can show up strong for all those who depend on you!

What else would be in your haunted house? Let me know what I missed in the comments!

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