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
What I Learned After 2+ Months Off Social Media
My 7pm Social Media Routine One night in January around 7pm, my kids were zooming around the kitchen. But I wasn’t zooming with them. Instead, I was leaning over the kitchen counter, transfixed on my smartphone, and doomscrolling through Instagram. My 3-year-old tugged on my shorts and asked me to play with her. And I absentmindedly told her I was
7 Kettlebell Movements for Abs
While abs “pop” through diet, they need to be strengthened through exercise. Here are 7 of my favorite exercises I use to strengthen my core using the kettlebell. #1) Kettlebell swings This dynamic hinge involves a core squeeze at the top of the motion. This swing also requires core stability throughout the arc of the kettlebell. I didn’t think swings
The Paradox of Weight Loss Medications
Weight Loss Medications Chances are, you’re probably familiar with weight loss medication brand names like Ozempic, Wegovy, or Zepbound. These are types of GLP-1 receptor agonists (GLP-1 drugs for short). GLP-1 is a hormone your gut naturally produces that helps regulate appetite, digestion, and blood sugar. These GLP-1 drugs were first used for diabetes treatments and then in recent years
The ROI of Walking
The ROI of a Walk The British Journal of Sports Medicine studied the impact of low physical activity on life expectancy. Here’s the question they asked… What happens to life expectancy if someone increases physical activity? Here’s what they found. Walking can add years to your life. On average, each 60 minutes of walking adds 169 minutes to life expectancy
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.