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.

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.

Fact; I could pay my mum to come up with different shit for you to do everyday in the gym…I wouldn't recommend it though. What makes programs work can be boiled down to 3 key components…

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.

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.

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

Forgoing critical thinking is a double edge sword, and it swings both ways.

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.

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.

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

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.