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If you’ve ever heard fitness influencers claim that their programs “help you lose weight while eating burgers and pizza”, I’m about to tell you the secret. Knowing this little piece of information can help you prepare for the Thanksgiving feast. It’s called flexible dieting. There are different variations of this method, but here’s a basic one that uses only calories

In the last 10 years of training at home, I’ve tried a lot of different exercises, modalities, and equipment. But I think there’s one movement that takes the cake for the best return in terms of time, space, equipment, effectiveness, mobility, strength, and endurance. And that’s the Turkish Get-Up. At first, I thought the get-up was the most ridiculous and

To be clear, there are more elements that do factor into weight loss… like where you’re starting from, current metabolic state, sleep, stress, water intake, etc… But these three (nutrition, strength training & steps) are the ones that I personally go back to and the ones I work with my clients on. Also, these three are always the ones we

Eating healthy doesn’t mean dry and tasteless chicken for every meal.  Chicken thighs are a relatively inexpensive and delicious high-protein option. They are juicier than chicken breasts and don’t dry out as easily. Each thigh (typically) has about ~200 calories with 25g of protein. For each of the following 3 meals, get 2-3lbs of chicken thighs and make them as

There are about 14 different passages on the sluggard/slothful man in Proverbs. Most of these descriptions reveal what the sluggard does or doesn’t do, such as: “The sluggard does not plow in the autumn; he will seek at harvest and have nothing” – Proverbs 20:4 “The desire of the sluggard kills him, for his hands refuse to labor. All day

I wish someone talked to me about this 3 years ago… and honestly, chances are someone did. I just wasn’t listening.  So, here’s my story and what I wish I heard several years ago. And since humor has a way of landing a point, here’s a meme that would have woken me up:  I invested in a 401k and Roth

Here are 5 of my favorite kettlebell movements that develop a core as iron clad as the kettlebell: The Turkish Get-Up This movement is the king of compound kettlebell exercises. Your core has to stabilize itself while being pulled in every direction. Nothing like it. The Kettlebell Windmill The windmill works your core in a slow and controlled manner, with

Personally, making the distinction between me feeling stressed and me feeling hungry has been one of the best mindset shifts I’ve made towards eating. And now after having 100’s of conversations with guys about food, I think stress eating is a common problem. Here were three mistakes I personally made that led to me stress eating. I wasn’t praying The

Workouts don’t have to be 60+ minutes.  Here are 5 of my favorite strategies my clients and I use in the Kettlebell Strength System to workout in 30-40 minutes without sacrificing effectiveness. Compound Movements Design most of the workout around building strength with movements that work several muscle groups. Here are some to pick from.  Kettlebells: swings, get-ups, squats, presses,