It can be easy to conflate hours worked with productivity (I know this firsthand from my years as a brick and mortar gym owner). This is a fallacy. Long hours DON’T always equal success, and more often leads to burnout at work and in the gym.

Shame is normal and though it has more negative than positive effect, like all emotions, we can learn from it.

Want a delicious, satisfying, high protein, low calorie breakfast option in under 5 minutes, then I’ve got you covered.

What Kevin Malone from The Office taught me about health and fitness that blew my mind.

See how guys like you are getting rich by investing their your health and fitness.

Take action even when circumstances aren’t ideal.

Is it actually necessary to do something completely different to get the results you desire?

Well, probably.

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.

People tend to rely MORE on habits during periods of high stress. Which habits however, are determined by which ones you cultivate, develop, and give your time to. If you are all but guaranteed to fall back on habits when the shit hits the fan, then it pays to spend time now developing ones that serve you.

If you were to use even 50% of the information in my free e-books, you’d never have to worry about your next diet, training modality, or recovery day ever again.

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?

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

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…

I talk about processes and outcomes in my coaching as it goes a long way to helping people achieve their goals by practicing high-impact habits and actions, rather than simply fixating on the goal itself. If I was to go a level deeper, however, it would be to discuss values.

Here are the 4 key actionable food prep options that work to fit your needs, lifestyle, preferences, and environmental demands best.

But jay, it’s good fat. Healthy fat. You know, Monounsaturated fat.

Well then, I guess I will load up on it. Not so fast…

I was walking Moll earlier and I walked past Whole Foods Market when my brain basically started to collapse inwards on itself like a dying star when I realized something…

“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.

Trying to control everything is a sure-fire way to suffocate the rabbit by holding on too damn tight. Instead, use your influence to get what you need without the added stress.