Every fitness lesson I learned after 8 years in the gym:

1. If you're not horny, you're not healthy.

2. Sugar does not make you fat.
3. Eat as much fruit as you want. Nearly impossible to overeat.
4. Most people eat due to B.T.S. (boredom, thirst, or stress) - not hunger. Before you eat, ask yourself: "Am I bored, thirsty or stressed right now?"

5. Exercise is a documented anti-depressant. CNN is a documented depressant. Adjust your life accordingly.
6. A high-protein diet is the best diet.
7. Eggs are a superfood. Not a "food to avoid".

8. Breakfast is not the most important meal of the day.
9. Hitting 10k+ steps a day is the most underutilized yet effective fat loss habit.
10. 99% can overcome bad genetics due to epigenetics (your behaviors alter the way your genes work).

11. Drink sparkling water or black coffee to suppress your appetite.
12. You can't target specific areas for fat loss.
13. Minimize liquid calorie sources like soda, cooking oils, & starbucks "coffee". These are the easiest calories to overconsume.