We all have goals, but the habits that get us there usually require a big time commitment. Hydration is different. It’s critical for your body, but it takes almost zero time to master. Why it matters: ● Your body is ~60% water. Your muscles and kidneys are 80%, and your lungs are a staggering 83%. ● It’s your transport system. Water delivers oxygen to cells, flushes waste, and regulates your temperature. ● Performance insurance. Even slight dehydration causes performance to "

I get a lot of questions about what to take, what they do, and—most importantly—when to take them. If you’re struggling to be consistent or just want to maximize your progress, timing is everything! Here is the breakdown of the "What, Why, and When" for what I call my foundation supplement stack:   Pre-Workout (AM or PM): What: A solid pre-workout (I use Bulletproof, a non stim, or might add 2g of Hard to Kill to it) + 3g of Citrulline. Why: Improves blood flow, reduces fatig

It doesn’t matter what your goals are, habits drive progress. While we all want the results (the lagging indicators), they only happen after the actions (the leading indicators) are taken. Locking in these actions are key. If you want to double down on your goals, here are the core habits that move the needle: Nutrition & Training Logs: Without visibility, it’s just a guess. Track what you eat and how you lift to ensure you’re improving week over week. Sleep & Hydration: Main

Training and intensity are certainly important, but recovery is a huge key to growth and progress and often gets overlooked (or ignored). When you train, you are causing micro damage to the muscles. Without proper recovery, not only do you maximize progress, but your risk of injury goes down substantially. How do you know if you’re not recovered? ● Soreness/aches/pains. ● Not feeling great in the gym/lack of progress. ● Injuries. ● Lack of energy. There are lots of variables

Mindset is important. It’s one of the reasons I started my weekly Monday Mindset videos as we all deal AND benefit from it. When we have a positive mindset, all else benefits: health, mood, relationships, performance. Let’s start with the WHY and kick it off talking about hormones. Cortisol is your stress hormone. When this is high, your other hormones take a hit (testosterone, endorphins). By maintaining a positive mindset, you can reduce stress which can improve cortisol an

I’ve talked in the past about keeping things together while traveling, using a hotel gym, or finding a guest membership. However, right now I have a number of clients who are traveling somewhere where a gym isn’t available. First, know that a few days or even a week away from the gym isn’t going to derail you. Next, the goal of days like this is to maintain your level of development. It’s surprising how little activity is needed to maintain progress. I remember back when I wa

Processed vs ultra processed foods… what’s the difference? Almost all food is processed. Even meat is processed because it has to be cut....

Let’s talk about the notorious drinks most of us come across: alcohol, caffeine, and soda. Why are these an issue? They’re everywhere in...

Traveling can throw your routine off, but it doesn’t have to derail your training. While nutrition can certainly be a challenge, I want...

Consistency is the superpower that increases progress, creates wins, and builds momentum, removing the temptation to give up. But here’s...