My Daily Routine to Reduce Stress and Lose Weight PM

Today is another new day to improve your immune system.

Time to set the tone and do what’s right for you.

I’ve been asking for clients to send me questions and pictures. 

Many have – Keep them coming:

Here’s one that I received yesterday:

Good evening Dr Derek ! First I hope this finds you and your family well and healthy .. I also want to thank you for the daily emails and exercises during this pandemic .. This time last year I was 255 lbs and was just diagnosed with breast cancer at only 41. I had a huge wake up call with not only my fight ahead but also my eating habits and my lack of exercise .. A former gym addict , I quickly became caught up into working and put myself and my health on the back burner .  Now a year later, I weigh 169 and am finishing up my battle with breast cancer . I love the rowing classes and quickly lost motivation with the pandemic . I wanted to thank you for your inspiring emails .. and your right ; your not a “gym” .. I recently bought some dumbbells, an exercise ball, some bands and a mat .. This evening I bought some items on the [Strength]Genesis website .. I’m ready to re-focus and finish this fight .. and lose this last 25 lbs .. be strong and healthy .. Thank you for motivating us – Barb V 

Please watch the video above. I made it for you as a lesson and as a blueprint to structure the second half of your day. The second part of the day is more important regarding fat loss or gain and sleep quality.  


Once again, your routine may look nothing like this. 

That’s okay.

It’s just to provide a template to follow.

  • Change the times
  • Change the meals
  • Change the exercise

As the media message looks more bleak and depressing, I won’t stop cheering you on.


I don’t say this lightly, but follow what I am telling you.

My mission in life is to help others improve the quality of their lives through the right mindset and healthy behaviors. I’m deeply committed to that.

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