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Fasted cardio vs. non-fasted cardio… does it really matter for fat loss? 🤔

I’ve done both, and the research is pretty clear.

Fasted cardio may cause you to burn more fat during the workout, but that doesn’t mean you’ll lose more body fat overall.

When calories and activity are controlled, research shows little to no meaningful difference in fat loss between fasted and fed cardio.

What matters more?

✅ Calorie deficit
✅ Daily movement
✅ Consistent cardio
✅ Strength training
✅ Nutrition
✅ Consistency over time

If you enjoy doing cardio fasted, do it.

If you perform better after eating, eat.

Don’t overcomplicate fat loss. The best cardio is the cardio you can consistently do.

Follow Brian Hamilton - #1 Online Fitness Coach For Busy Professionals for more health and fitness tips.

Why I Left Toronto: The City Has Changed, and Not for the Better

Toronto has really changed and not for the better!

That 3 PM energy crash isn’t random 🚨

Before you reach for another coffee, look at what happened earlier in your day.

✅ Did you eat enough?
✅ Have you been drinking enough water?
✅ Was your lunch balanced?
✅ Have you actually gotten up and moved?

Your afternoon energy is often a reflection of your morning habits.

Stop trying to fix the crash at 3 PM.

Fix what’s causing it. 💪🏿

Save this for the next time that afternoon crash hits. 📌

Follow Brian Hamilton - #1 Online Fitness Coach For Busy Professionals for more Health & Fitness tips.

That’s My Blueprint!

The Black Church Has Some of the Unhealthiest People

The Black Church has always been a place of faith, strength, community, healing, and hope.

But we need to have an uncomfortable conversation about physical health.

The numbers are staggering.

📊 Nearly 1 in 2 Black adults are living with obesity.

📊 More than half of Black women are living with obesity.

📊 Nearly 60% of Black adults have high blood pressure.

📊 In a study of more than 1,100 Black church members, 64% had high blood pressure, 62% had obesity, and nearly 1 in 4 had diabetes.

📊 One study of Black AME pastors found 93% were overweight or living with obesity, 68% had hypertension, 35% had high cholesterol, and 20% had diabetes.

We pray for healing.

We pray for longevity.

We pray for strength.

But we also have to take responsibility for the things we can control.

What if our churches talked about nutrition more?

What if we organized walking groups?

What if we had fitness programs?

What if regular health screenings became normal?

What if we taught our communities how to eat better, strength train, manage their weight, and understand their blood pressure?

Faith and taking care of your body don’t have to compete.

The Black Church has always been one of the most powerful institutions in our community.

Imagine the impact if it also became one of the driving forces behind making our community healthier.

It’s time to make health part of the ministry.

God is the Greatest! 🙏🏿

The Black Church Has a Health Problem We Need to Talk About.

The Black Church has always been a place of faith, strength, community, healing, and hope.

But we need to have an uncomfortable conversation about physical health.

The numbers are serious.

📊 Nearly 1 in 2 Black adults are living with obesity.

📊 More than half of Black women are living with obesity.

📊 Nearly 60% of Black adults have high blood pressure.

📊 In a study of more than 1,100 Black church members, 64% had high blood pressure, 62% had obesity, and nearly 1 in 4 had diabetes.

📊 One study of Black AME pastors found 93% were overweight or living with obesity, 68% had hypertension, 35% had high cholesterol, and 20% had diabetes.

We pray for healing.

We pray for longevity.

We pray for strength.

But we also have to take responsibility for the things we can control.

What if our churches talked about nutrition as much as we talk about everything else?

What if we organized walking groups?

What if we had fitness programs?

What if health screenings became normal?

What if we taught our communities how to eat better, strength train, manage their weight, and understand their blood pressure?

Faith and taking care of your body don’t have to compete.

The Black Church has always been one of the most powerful institutions in our community.

Imagine the impact if it also became one of the driving forces behind making our community healthier.

It’s time to make health part of the ministry.

God is the Greatest! 🙏🏿