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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What drinking and hangovers teach us about training
It’s better to do a little less than you think and gradually add more, than to overdo it and miss days of training opportunities because you’re so sore you can’t walk or you dread going back.
The Microwave Test
Impatiently chopping 20-40% off your efforts isn’t just unadvisable, it’s all but guaranteed to lead to frustration, stagnation, and subsequent backsliding.
Work harder AND smarter
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.
We all need encouragement
It can be easy from the outside to assume that the guys we work with at builtXyou are motivated, driven, and confident.
And yet - they’re all working with a coach to improve themselves. Very often, this comes from being deficient in those exact areas.
And the one need that is consistent for them all is…
Health, Fitness and Russian Dolls
There is a hierarchy of needs in training, nutrition, and physique change. Focusing on one at the cost of the other violates the hierarchy and leads to poor outcomes.
How to stick to your training program when you’re traveling
The way we see it, when you travel for work you’ve got 3 training options…
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…
Fishing for fitness...wuh?
Just getting back into fitness after months out of the gym, or you are completely new to this then this is my advice…
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
Watch out for this recovery trapdoor?
Is your fitness tracker fooling you into NOT working out?
Avoid these pitfalls in your health and fitness
Improving your health and fitness can be scary and it’s easy to get stuck. Avoid these 4 traps when making an effort to change and imagining a different future for yourself.
Invest in this stock and get rich!
See how guys like you are getting rich by investing their your health and fitness.
(Don't) "Listen to your elders"
What happened to the guys I worked with once I let this limiting belief go?
The problem with Transformation Programs is…
An intense short-term program can help maximize our initial motivation to change. People can make more progress in 3 months than they have made in the last 10 years. But transformation programs fall on their arses when they end.
“If you want what you’ve never had, you need do what you’ve never done”.
Is it actually necessary to do something completely different to get the results you desire?
Well, probably.
Focusing on the negative is getting you nowhere. Here's what to do instead…
You are likely familiar with the concept of “don’t think about a flying elephant”. When instructed not to think about a flying elephant, what do you do?
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.
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.