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Winston-Salem, NC

(919) 426-1671

2345 Griffith Rd

Winston-Salem, NC 27103



You are shaped physically and mentally by what you consistently do.

The other day Axel took me on an “Adventure Walk” behind our house. As we were trespassing (Ironic I know) we ran into an old sign that was partly “consumed”  by the tree it was nailed to. I attached the picture so you can check it out.

How long do you think it took for that sign to get consumed by the tree? 10 – 20 years? I have no idea, but I do know it did not happen overnight. It took a really long time.It took consistent work and effort.

To often I see people quit just about the same time they are getting the hang of it. If you want to change your outer appearance drastically, you are doing to have to drastically change your habits and not just for a couple of weeks or even months. You will need to be like the tree and put in consistent, steady effort!

One way to apply this truth I got after listening to a podcast by Joe Rogan. They mentioned a study were people lost weight when they ate the same things every day. Sounds super boring, but it makes complete sense. Imagine if you could only eat the same 5 – 8 things every day. The chances of you overheating would go down… a lot I bet.

The theory is, when you eat the same things day in and day out you stop overeating. Instead, you only eat when you are actually hungry…crazy concept right?

And you know what, most bodybuilder and fitness competitors do this. They basically eat the same meals for weeks and months at a time preparing for the photo shoot or competition

Once again, just like the tree and the sign, consistent work and effort.

Now go be awesome!

KELLEN LAKE – You are shaped physically and mentally by what you consistently do.

PS – Last day to order your Just 4 You Meals, click here or go to www.just4youmeals.com orders close tonight at midnight.

PSS – See a yummy recipe below.

Rosemary Roasted Turkey


  • 2 Tbsp. Extra Virgin Olive Oil  
  • 2 Tbsp. fresh Rosemary, separated from stems, chopped  
  • 7 lb. Turkey Breast  
  • 2 tsp. Sea Salt and Pepper, to taste


  1. Preheat oven to 325°F.  
  2. Brush olive oil over turkey breast.  
  3. Sprinkle rosemary over turkey breast.
  4. Season with salt and pepper.  
  5. Place turkey in roasting pan. Cook for approximately 25 minutes per pound (done when meat thermometer reaches 170°F).  
  6. Occasionally baste turkey with juices in the pan (especially near the end).  
  7. Let rest for 10 minutes. Enjoy!!