Stewardship

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

Sugar Company to Online Fitness Business

I used to work for a sugar company… now I run an online fitness business How’d that happen? Well, it might be similar to your story. In short, for years I knew fitness and health was important… but I wasn’t living that way. I was running on fumes, working long hours, stress-eating, sacrificing sleep, and gaining weight. In 2020 this

Freedom from Gluttony

Shadowy Seasons In 2020, I was in perhaps one of the most stressful seasons of my life. We had just moved states for a new job. We sold and bought a house during that time. Within 3 months of starting that job I found out there was going to be company-wide layoffs. The new job I had was already requiring