If you’ve ever googled:
-
“How many calories should I eat to lose weight?”
-
“How much protein do I need to build muscle?”
-
Or even just “What are macros?”
You’re not alone.
One of the most common reasons people don’t see results from their training and nutrition is because they’re g...
Not that I’ve ever run far in my life, but it’s on my bucket list. Maybe 10 miles is far to some and nothing to others. A half marathon will get done at some point (update: happening June 8, 2025)...
After that? We’ll see.
Running can be really therapeutic for me (and for many others), as long as ...
You guys know the famous 10,000 steps per day goal. It’s everywhere... on your smartwatch, in your health apps, all over social media, and probably at the back of your mind whenever you realize you’ve been sitting too long.
But what does it actually do for you? And is 10,000 steps really the magic ...
When I agreed to move back to New York State, there was one non-negotiable on my end: I must have a sauna to get through the winter.
Let me explain. Having grown up in New York, I knew firsthand just how brutal the winters could be. The gray skies, the bitter cold — it’s enough to make anyone crave...
This is one of the most common questions I get: How much protein should I be eating?
Whether you're just starting your fitness journey or you're an experienced athlete, protein is a crucial part of your nutrition, but figuring out how much you really need can be confusing.
So, let’s clear it up: T...
If you’ve followed my training for any length of time, you know I’m big on durability. The ability to stay in the game, train hard, and keep injuries at bay is one thing that separates those who perform for a lifetime from those who burn out too soon.
Even more importantly (for me), is the ability ...
Training tactical athletes (military, law enforcement, fire/rescue, and all first responders) is a whole different game. I've done it for a decade now.
As everybody knows, these individuals (look at me talking about you like y'all aren't reading this) operate in high stress, unpredictable environme...
Alcohol is woven into the fabric of social life. We have happy hours, celebrations, and the occasional “just one drink” after a long day. But if you’re serious about fitness, performance, and overall health, you already know that alcohol isn’t exactly your best training partner. Still, if you choose...
I started training seriously with a barbell back in 2013. Like many others, my goal was simple: build strength and muscle mass. And it worked. For years, I continued progressing, hitting PRs, adding more and more weight to the bar, refining my technique. I didn’t get tired of it because, for me, the...
Unconventional training isn’t unconventional because it’s ineffective or new, it’s just not the standard barbell and dumbbell dominated approach that most people think of when they hear “strength and conditioning.”
Instead, it’s a mix of old school training methods and movement patterns that are e...
Bodyweight movements are the foundation of strength and endurance. Whether it's pull-ups, dips, push-ups, or sit-ups, they all can be improved drastically by utilizing two things:Â a smart progression and consistency.
Although anyone can have the goal of increasing their bodyweight strength and endu...
I’ve experimented with a ton of different programming styles over the years, and I’ve been lucky enough to test-run variations of them all — both in person and online— with over 20,000 people now.
What started as a simple boot camp for soccer moms and dads in my hometown eventually led to working w...
