Men's Nutrition & Fitness - Coach Brian Parana

still getting results while being busy!

The Call To Rise is a 100-day Fat Loss Challenge designed for driven men ready to get back to a healthy body, boost their energy, and lead as a powerful man. 



If you are struggling with some form of chronic illness such as high blood pressure, cholesterol or even Type 2 Diabetes - this program is designed for you too.



Through a proven system of strength training, personalized nutrition, and radical accountability, you’ll drop 20–30 pounds and rebuild confidence from the inside out and even improve chronic illness issues.  It’s more than a fitness program, it’s an body transformation experience with a Brotherhood of like-minded men committed to showing up, leveling up, and leading in a body they are excited about. 



This is your wake-up call to rise.
Coach Brian

38 minutes ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Double Akron Marathon Medals!
Levi 2025/2026
Brian 2003/2026

What a great time
@akronmarathon

1 day ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

#allthecarbs
Akron Marathon

research came from an article posted by Akron Marathon on car loading and I took it to heart lol cause why not!

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4 days ago | [YT] | 2

Men's Nutrition & Fitness - Coach Brian Parana

5 day 13 hrs!
Akron Marathon
Levi Let’s GO 🔥

looking forward to joining you this year 💪

1 week ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

🫐 Afraid to eat fruit because it has sugar? 🍎
You probably need a better diet.

Fruit
has sugar in it. It also has fiber, water, vitamins, minerals, and it can be one of the easiest foods to work into a fat loss plan.

An apple didn’t make you overweight.
A banana isn’t stopping your progress.



2 or 3 servings of fruit a day can fit very well into a fat loss phase for most people.


Here’s how I usually explain it to clients:

🍏 Apple: ~100 calories,
25g carbs, 19g sugar, 3.5g fiber


🍌 Banana: ~105 calories,
27g carbs, 14g sugar, 3g fiber


🍊 Orange: ~75 calories,
19g carbs, 12g sugar, 3g fiber


🫐 Mixed berries, 1 cup: ~70 calories,
17g carbs, 8g sugar, 8g fiber



For fat loss, I usually like 1–3 servings of fruit per day.

That gives you plenty of flexibility without letting fruit turn into unlimited calories.



So if your current “diet” has you scared to eat an apple because it contains sugar:

👉 Get a new diet
👉 Go ahead and Eat the apple, Relax You’ll be okay
👉 Stop thinking like you’re “on a diet.”

The goal is to build a way of eating you can actually live with.

That’s what I teach my clients.

Simple nutrition with Clear targets and Foods you enjoy with A plan you can still follow months and years from now!

Simple health done consistently.
Coach Brian

1 week ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Client success 🎉
Jim drop 30 points in his cholesterol

He did it by following a plan built for his individual life around nutrition fitness and habits/behaviors

It is simple and general easy but he did have to work at it to be successful.


Now he has a permanent life change that he can maintain moving forward

Rise Up 🔥
Coach Brian

The Call To Rise is a 100-day Fat Loss Challenge designed for driven men ready to get back to a healthy body, boost their energy, and lead as a powerful man. 

1 week ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Great to hang out with the kids before school this morning something that Miller South puts on every year

and yes that’s a where is Waldo shirt my kids got me! It’s always a hit with the kids!

Maxwell was trying to be too cool today lol

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1 week ago | [YT] | 2

Men's Nutrition & Fitness - Coach Brian Parana

You take a weight loss shot every week and the weight is coming off.
Nobody has told you how much of that weight is muscle.

In the mirror your arms and your shoulders look smaller than they did last year.

Give me 60 seconds and I will show you the 3 reasons your muscle goes with the fat.

Across 22 studies, about 1 of every 4 pounds men lost on these shots came off as muscle.

Researchers also tracked 753 adults on these shots with fitness trackers. Steps fell from about 5,000 a day to about 4,500. Men dropped more steps than any other group in the study.

Here is what I want you to understand.

1 The shot turns your appetite down. Nothing in that shot builds muscle in your chest, your shoulders and your legs.

2 That muscle is what burns your calories while you sit at a desk for 9 hours.

3 Lose that muscle and the weight will come back because your metabolism is slower.


The scale starts climbing again the month you stop paying for the shot.


So here is what protects your muscle while you lose the fat.
-Eat 40 to 50 grams of protein at breakfast, lunch and dinner.
-Lift 3 days a week.
-Walk 8,000 steps on the days you sit at a desk for 9 hours.


The muscle you keep this year and the next 10 keeps you strong and functional.
That muscle is what gets you down on the floor with your grandkids at 62 and back up again.


My Lose 3 Lbs in 3 Days protocol keeps it as simple as possible to get in control of your nutrition and fitness regardless of how busy you are. It writes out 3 days of protein-first meals for you.
The guide comes with the grocery list and the daily water and step targets.

Comment 3 LBS and I will send you the Lose 3 Lbs in 3 Days protocol.

1 week ago | [YT] | 1

Men's Nutrition & Fitness - Coach Brian Parana

Mini Cooper owners unite!

2 weeks ago | [YT] | 0

Men's Nutrition & Fitness - Coach Brian Parana

Check out how many 🌮 you can eat in a Mexican restaurant and still lose fat!

“Driven For Health” Podcast episode 162
Everywhere you listen to podcast

Love Tito’s 🌮
Coach Brian

3 weeks ago | [YT] | 1