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.

Being smart, shredded, or a good communicator doesn't make you a great coach. But being adept and committed to improving the 3 components probably gives you an edge.

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

Changing too much at once is a key contributor to diet failure. Here’s how to use potentiation to fix that forever.

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.

People tend to be consistent at starting again. Imagine the results if they were as consistent at keeping going.

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.

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.

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.

Going HAM feels good at the time (instant gratification and perception of control are powerful motivators), but they inevitably set us up for failure in the long term. Here’s what to do instead.

How people form their opinions and beliefs about diets typically comes from 1 of these 2 routes

If I gave you $50 to spend in the supermarket with the express intent that you bought the most nutritious basket of food you knew how to, what would you buy?

We need to explore other possibilities and reflect upon what we can/did learn from an event rather than just writing it off and putting it in the fuck it bucket to chastise ourselves with.

Learn how I and my client developed a plan to manage and limit overeating at the end of a stressful day.

Learn how I and my client developed a plan to maintain a calorie deficit during an important and stressful work trip.

We don’t seem to have the motivation and patience to stick with things, but we often seem to have the motivation and patience to start again.

If you find calorie counting a high friction task that is time-consuming, hard to maintain, and generally frustrating…then consider tracking processes like the ones in the above checklist rather than outcomes like the numbers in Myfitnesspal.

Food and in particular restaurant food is a “culinary experience”. It’s a huge part of enjoying your life, and simultaneously, if food is always an experience, then it becomes the norm and by default is no longer an experience.