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TrueMan McGee turned a spring roll into a fitness tool. Now it’s a business with aspirations to bolster a community in need.

1.

HAVE THREE go-to healthy meals for when life gets hectic. Hit all the right areas: greens and colors, lean proteins. “I’ll eat one buffalo and kale spring roll, and make a strawberry avocado cashew salad,” says McGee.

2.

BE CREATIVE. Find ways to put healthy twists on traditionally unhealthy meals.

“When I make burgers, they’re usually turkey, and I’m [adding] spinach, avocado, mushrooms. Find times when you’re OK replacing meats with things like portobello mushrooms and zucchini,” he says.

3.

10 MINUTES is all you need for a workout. Find time to invest in yourself: “See how many pushups you can do, or squats. When I was training, we used to do 10 minutes of burpees, and it feels like you’ve been working for an hour.”

4.

LOW-IMPACT exercise can have long-term results. Take the stairs, walk, mow the lawn. It’s like saving pennies: Do it long enough and it’ll pay off.