In Day 4 of the Shift with CJ podcast, CJ shares practical and realistic health strategies that anyone can implement—no matter how “lazy” you feel. This episode covers how to stay active throughout the day without needing a gym, and how to master portion control without ever counting a single calorie. If you're ready to make weight loss and energy management effortless, this is your blueprint.

What You’ll Learn:

The Lazy Person’s Fitness Hack: Foundational Movement CJ introduces four key movement patterns—hinge, pull, push, and lunge—that mimic daily life activities like lifting groceries or walking up stairs. These compound exercises not only improve balance, coordination, and muscle tone, but also burn more calories in less time.

Portion Control Without Math Forget calorie tracking. CJ explains the psychological effect of plate size on your appetite (the Delboeuf effect), and why a 9-inch plate could help reduce calorie intake by up to 22%. It's about eating intuitively—stopping when satisfied, not stuffed.

The Hidden Danger of Sitting CJ reveals how prolonged sitting reduces fat-burning enzymes by up to 90%. Even if you work out, too much sitting can reverse those benefits. That’s why CJ pushes for hourly stretch breaks to get blood flowing, fire up your metabolism, and boost mental focus.

Key Takeaways:

1. Foundational movement saves time and maximizes impact. Focus on quality over quantity when doing exercises like deadlifts, rows, lunges, and push-ups.
2. Portion control is about visual cues, not calorie counting. Downsizing your plate resets your mind’s perception of fullness.
3. Stretching is metabolism maintenance. Short breaks every hour can undo the metabolic damage caused by prolonged sitting.
4. Small changes lead to big results. It’s not about perfection. It’s about momentum and consistent wins each day.
5. Movement boosts energy. Breaking up sedentary time doesn’t just burn fat—it increases focus, productivity, and mood.

5 Things You Can Start Doing Today:

1. Switch to a 9-inch plate for your meals. You’ll naturally eat less without even noticing it.
2. Add hinge, pull, push, and lunge exercises to your routine. Start slow, with good form, and track how you feel after each session.
3. Set a timer to stretch every hour. A 5-minute break can include torso twists, neck stretches, or squats.
4. Observe your fullness cues. Eat until you’re satisfied, not full. Give yourself 20 minutes before reaching for more food.
5. Write or record a quick voice note after meals and workouts. Build self-awareness by tracking how your body feels and reacts.

Final Thought: You don’t need to overhaul your entire life to start feeling better. You just need to eat a little smarter and move a little more—consistently. That’s how change begins.