Practical information on training, nutrition, habits, and mindset to help you transform your body and take charge of your health and fitness for life.
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Make healthy the default
Humans tend to follow the path of least effort. By making healthy behavior the default, you stack the odds in your favor, as you are less likely to opt out of something if it is easy, even if you don’t want to do it.
Is Restriction Good For Your Health?
Restriction is a tool that is used to great effect by many guys trying to improve their health, fitness, and physique. But will it work for you?
The Best Metrics To Track Progress
Together, we honed in on 4 key performance indicators (KPIs) that painted the clearest picture of progress for Tom. By doing this, we made progress simple and actionable. Here’s what we did…
Is Alcohol Holding You Back?
Is it the calories from the booze you’re choosing…or is it the other decisions you make when you’re buzzed that cause you to struggle?
Ignorance is... Misery
Ignoring the reality of our situations protects us from the initial discomfort of recognition, but it creates long term misery by allowing misaligned actions and beliefs go unchecked. Here’s how to make the change…
Why I think “everything in moderation” isn’t great advice…
Moderation is a skill. It takes practice to get good at it, and it is going to fit some circumstances better than others. If we take the advice as it is given, as an absolute, we will fail more than we need to.
Mismatched expectations are killing your goals and results
In a recent conversation with my big brother, I said the phrase “you can’t ride 2 horses with 1 arse mate!” …Here is why
Fail and be ok with it
We’ve all made a new year’s resolution that didn’t stick. Why? Because we don’t allow ourselves to be bad at it at first.
We fail a few times and then give up. Here’s how to avoid that mistake this time
Optimal is a preference
If we can only operate when things are optimal, then it stops being a useful tool and instead makes us fragile.
1 thing starting an online business has taught me…
The thing the business gurus keep telling us that actually keep us stuck.
Flexible Nutrition Guide
This guide is designed to give you guidance on how to establish a baseline of nutritional intake, how to adjust your that intake when shit hits the fan with work/home/life, and how to deviate successfully and without too much mental gymnastics when their is a weekend birthday bash or late night partner schmoozing.
The time has come to test your skills
Research shows that trying our skills in different situations strengthens them. Engaging in novel activities builds diverse skills and relationships, and gives us practice in handling a wide range of emotions. Here’s how
“Not for me thanks”.
Be aware of validating your health choices as it often encourages social pressure. Here’s why being skillfully equipped and confident in handling social pressure is key to sticking to your goals and enjoying your life.
Disproportionate impact
Every January we see countless people join gyms in an effort to improve health. They do this because fitness has a disproportionate impact in these initial stages of change. Read more…
The crude math of fat loss
I am going to willingly commit a cardinal sin here and simplify a nuanced subject down to basic math. I am doing this because, from a purely biological standpoint, it often is this simple…but
Use this exercise to break through stuckness.
If you are feeling stuck in a cycle of high action followed by apathy towards your health and fitness, then this simple exercise can help you decipher your thoughts and take manageable action towards significant change.
Which of these 4 food prep options fits you best?
Here are the 4 key actionable food prep options that work to fit your needs, lifestyle, preferences, and environmental demands best.
Acceptance ≠ giving up
Accepting where you are is not the same as resigning or giving up. Acceptance is recognition. Before any change, if you can get to a point of recognition and acceptance, you will have a better chance of being able to move forward.
Habits create freedom
“Discipline” fits the mindset of a Navy Seal. They are built in that. If you arent disciplined, you are out.
I think then that there is a more user-friendly, approachable, and actionable version of this mantra that can work for you.
The only Buzzfeed listicle you’ll ever need
This is the world we live in. Nuanced information boiled down to a list…and you know what...I am here for it. In health and fitness simplification is often split into 2 camps.