3 Things that Helped Me Lose 25 Pounds
3 things that helped me lose 25 pounds In 2020, I was over 200 pounds for the first time in my life. I put on a whopping 40 pounds in about 18 months. Dirty-bulking in 2019 turned into habitual overeating, which led to stress-eating in 2020. 5-years later, I’m a lean 175 and Lord-willing at a weight I want to
5 Questions for Better Sleep
5 Questions for Better Sleep For 10+ years, the biggest health mistake I made was trying to cheat sleep. During busy weeks (which was every week), sleep was the first thing to go. This worked for a few months. But I always paid for it later: Waking up at 5a feeling like a zombie Zero motivation for morning workouts Energy
New to exercise? Try this 3x/week home gym routine
New to exercise? Try this 3x/week home gym routine Are you brand new to exercise? Or maybe you were not athletic growing up, and you want something you can get started with at home? Here’s what I’d recommend. One Kettlebell Home Gym Routine Prefer a video? Watch this on YouTube. You just need one kettlebell. Size recommendations: Brand new: 26
Don’t Feel Like Exercise? (It’s Not Lack of Willpower)
Don’t feel like exercise? (It’s not lack of willpower) Do you ever start the day with healthy intentions, but consistency never seems to happen? It’s not lack of willpower. It’s decision fatigue. If you’re a busy parent, maybe this schedule looks a bit familiar… 2:05am – Kid wakes up with a stomach bug (Hoping I can fall back asleep…) 5:30am
The Surprising ROI of Your Morning Coffee
The Surprising ROI of Your Morning Coffee Your morning coffee is more than just a wake-up habit. Here are 7 surprising “dividends” you receive from starting the day with a cup of coffee. 1) Enhances morning focus Caffeine is a well-studied stimulant that improves memory, alertness, and focus. A cup of coffee in the morning helps you productively kick off
3 Steps To Enjoy Dessert While Losing Weight
3 Steps to Enjoy Dessert While Losing Weight My first job was with one of the biggest sugar companies in the world (I like dessert). 10 years later, as a full-time fitness guy, I look back and laugh at that origin story. But I’m glad I had that experience. Because after working with clients on their nutrition, there’s a consistent
When Motivation for Exercise Tanks
When Motivation for Exercise Tanks “This is the last thing I want to do right now” — Me That’s how I was feeling on Monday at 6:30am when I was getting ready to exercise. I was tired from 3 days of driving It was already 80 degrees outside The humidity made the garage gym a sauna Front squats and lunges
A Father’s Impact on the Fitness of His Kids
A Father’s Impact on Fitness One of the gifts my dad gave me is his example when it comes to fitness. Growing up, I never heard him complain about exercise once. Ever. He would wake up between 4:00a – 4:30a each morning, read his Bible, and get his workout in. He taught me and my siblings that a healthy lifestyle
3 Things Weight Maintainers Do
What Weight Maintainers Do In a meta-analysis of 29 weight loss studies, 80% of the weight was regained back in 5-years. This is a frustrating reality if you’re trying to lose weight. But here’s the key question. What do the people do who keep it off successfully? There are 3 things. #1 – Follow nutrition principles There’s not one secret