Category: Uncategorized

Most of us think of a “checklist” as something you’d use for work, travel, or a project.  However, checklists exist everywhere in your life, even if it’s not written down.    Every day, you run a mental checklist of what “normally happens”: Wake up → coffee → work → dinner →

I was listening to a podcast where someone explained why they hired pest control.  They didn’t have mice.  They just didn’t want mice.  They weren’t waiting for scratching in the walls. They paid for prevention.  Fitness is similar.  Many of us — myself included at one point — have felt

Should your workout look like everyone else’s?  Because I don’t think it should.  Mike Boyle said in a recent Instagram post: “90% of everyone’s workouts are the same.”  He’s one of the best strength and conditioning coaches in the world.  And he’s right… in one way.  Most people need the

I talk to a lot of people about their goals—getting leaner, stronger, healthier. And one of the most helpful ways to figure out what someone should do… …is to first look at what they’re already doing. When I ask people to walk me through their habits, the most common phrase I hear

Ever wonder if you’re doing an exercise right?  The trainer is talking. They point at your knees, your back, the weights…  But you still aren’t 100% sure if your body and the weights are moving the right way, at the right speed, with the right effort.  You’re not alone.  Research

There are two big reasons why a higher-protein diet usually leads to better results, especially if you’re not perfect with calories (and none of us are).    1. Protein makes overeating harder It is physically harder to overeat on lean protein than it is on carbs and fats.  Think about it: 

People are very different.  In the last month I had two conversations that proved it, even though both people said the same phrase: “Life is short.”  In one conversation, someone was fired up to make a change:  “Life is short… why not get in the best shape of my life

I spoke with someone recently who went to a personal trainer. The trainer put together a thorough plan that looked like the following:  Eat 6 times a day  Each meal: 25g protein, 25g carbs, 10g fat  Drink a gallon of water  Take vitamins and creatine  Walk 10,000 steps  Lift weights

“My friend is a bodybuilder and told me not to lift heavy unless I’m trying to bulk up”    This sounds logical, so let me explain the issue with this statement.    The reason I think it’s important to address is because I believe many people avoid exercise altogether because

Someone told me recently, “I feel like I’m constantly reacting to what the day throws at me. The plan in my head never actually happens.”  I could relate a little too well.  There are some aspects of my day that are highly systematized and regimented, while other aspects were not