We all know cardio is "good" for us, but "spiking" your heart rate to peak levels for short durations is a game-changer for your health. Here is why I’ve made it a non-negotiable: 1. Heart Strength: Your heart is a muscle; training it makes it a more efficient pump. 2. Circulation: Better blood flow means better recovery and more oxygen to your tissues. 3. Disease Prevention: Reduces risk of heart disease, diabetes, and stroke. 4. Metabolism Boost: You burn more calories and

Motivation is fleeting. It’s great for setting goals, but it’s completely unreliable for reaching them. When it runs out—and it will—you’re left back at baseline. The secret to moving the needle isn't "trying harder," it's creating Standards of Success. What are your Standards? These are the non-negotiable actions that keep you focused regardless of your mental state or how much "motivation" you have today. To build yours, start with your “Why Factors”—the deep, meaningful re