Ignoring problems rarely leads to positive outcomes. If you saw a giant spider on your wall what wold you do? Pretend you didn’t see it or hunt it with a flip flop?

Impatiently chopping 20-40% off your efforts isn’t just unadvisable, it’s all but guaranteed to lead to frustration, stagnation, and subsequent backsliding.

Progress is about working harder by using high effort for a long time and smarter by working on the right things specific to your goals. It’s about working smarter AND harder.

Should you change your plan or just manage your emotions? Guys often fixate on the action of change rather than sticking with the plan and managing their emotional discomfort. Here is what we advise instead…

Energy is not reclaimed linearly. A good analogy for this is to imagine your phone battery.

Keeping a food journal is a fantastic way to draw attention to what, how, when, and how much food you are eating and is a key tool in making health, fitness, and physique changes. If you’re going to use this tool then it is essential you avoid making the most common mistake I see guys make.

When it comes to training and nutrition, particularly when physique change is the goal, variety is low on the priorities list because for many reasons. Such as…

Eventually however, more training will be impossible within the lifestyle constraints (if you have a job, kids, and responsibilities you will eventually run out of time for more). At which point more training effort costs more for less results. This is the point of diminishing returns, and to see any further progress you need to do this…

The scale is a useful tool to help us paint a picture of progress. That said, it is only a single tool and is only as effective if we use it correctly and consistently. That means daily and under the same circumstances. Here is what we advise…

Food serves many competing needs and desires for us. When it comes training, nutriton, and physique results, there may be trade-offs. Here’s how we suggest you decide what choices to make in your diet.

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?

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…

Habits aren’t fixed and the best ones need to evolve to serve you - here’s how to do it.

You likely know enough to be able to transform your health and fitness…but there is something stopping you. What does the right coach and the right program look like for you?

Breaking through a plateau is often the toughest part of change along with getting started in the first place. To stack the odds in your favor and increase your likelihood of success, you can do 3 things…

Time is our most important resource. Here’s how to use it wisely to get results.

Do you fall for this trap and increase your pain without increasing your reward? Make sure your sacrifices actually contribute to your goal and don’t just make things more difficult. Because difficulty is no guarantee of progress. Here’s how we do it…