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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You are already great at the thing you’re trying to fix.
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.
The top petrol station snacks
When you need to rely on “road snacks” from the petrol station it can be easy to throw in the towel and just grab a slice of convenient garbage pizza or a rotating hot tube of gross (aka hot dog), but in reality, we don’t have to. Here are 10 great choices for petrol station food options.
Get my 3 E-books for FREE
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.
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?
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
The missing skill
Forgoing critical thinking is a double edge sword, and it swings both ways.
“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…
Values - the key to maintaining results long-term.
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.
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.
What makes a good coach great? Part 2
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.
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.
How "Potentiation" can aid in your nutrition goals
Changing too much at once is a key contributor to diet failure. Here’s how to use potentiation to fix that forever.
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.
Starting again < keeping going
People tend to be consistent at starting again. Imagine the results if they were as consistent at keeping going.
Are you falling for the Avocado Toast Culture?
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…
Whole Foods Market is a marketing genius.
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…
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.