The 3-2-1 Nutrition Rule
Simplifying Nutrition Here’s a simple way to approach nutrition. I call this the 3-2-1 Rule. 3 parts of your plate 2 cups of water before you eat 1 eating window Let’s break each down. 3 Parts Of Your Plate Here’s a simple way to structure your plate for breakfast, lunch, and dinner. This ensures a balance of protein, fiber, fats,
The Belief Flywheel of a New Habit
50+ Years of Drinking Stopped Overnight I have a cool grandfather. We call him “Papa”. He turned 80 recently. You’ll find him watching NASCAR, cleaning his truck, or tinkering around in his garage with one of his snowmobiles. His entire life he was a beer drinker. He had a bit of a health scare a few years ago. And so
A 5-Week Murph Training Plan
It’s The Murph Wonderful Time of Year Every Memorial Day, crazy guys all over the country want to do the “Murph” workout. This is a CrossFit Hero workout that celebrates Navy SEAL Michael Murphy. Here’s the workout: 1 mile run 100 pull-ups 200 push-ups 300 body-squats 1 mile run Oh and you do it with a 20 pound weight vest.
5+ Millions Steps In a Month
The Step Challenge In March of 2025 the guys in the LF Coaching program competed in a step challenge. In 4-weeks, over 5 million steps were logged by the entire group. That’s 2,200+ miles of walking. To put that in perspective, 5 million steps is about the equivalent of the Appalachian Trail. Lots of good steppers in that crew. Here
Random Workouts = Random Results
Solving for Efficiency in the Wrong Way Time has always been one of my biggest challenges with exercise. I remember a particular season in 2018-2019 where I travelled 30%+ for work with 50-60+ hour work weeks. Some days I just had 20 minutes to exercise. Some days just 10 minutes. So… I went to my buddy YouTube or Google and
Weight Loss Is Always About One Thing
A Weight Loss Lesson From a Roundhouse Kick to the Face Back in high school, I trained in a branch of martial arts. Sparring was always one of my favorite things we did at the dojo. One day I got to spar one of the adult blackbelts. This guy was about a foot taller and 30 pounds heavier than me.
10 Scriptures to Deal With Stress
Chronic Stress & Health In 2020 I remember having a panic attack in my backyard. Rapid heart rate… dizziness… shortness of breath… deep feeling of numbness and apathy… That morning I remember staring in my yard out there into nowhere, totally numb, and completely overwhelmed by everything I was feeling. It was a low for me. And with 5 years
13 Ways Get Steps in at Work
“An Hour In the Plant A Day…” Years ago at work I joked with the HR Vice President that all the sitting and working I was doing made get less than 7,000 steps per day. As a newly minted professional, I wore and shared that low number like a badge of diligent honor. Pete, the HR Vice President, was not
15 Workouts With One Kettlebell
Do Kettlebells Actually Work? I used to be a gym rat. And as I was doing my gym rat thing, I remember looking with raised eye-brows at these funky looking cannonballs with handles in the corner of the gym. A kettlebell? What’s that? Why does it kind of look like Joe Rogan wearing headphones? Do kettlebells actually work? Since I