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
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