One of the best skills you can build on your way to becoming healthier and fitter has nothing to do with macros, programming, or willpower. It’s the skill of moving on quickly. Here’s why it matters so much. You are going to start hot right out of the gate. You’ll be consistent. You’ll nail your […]

The past month has been the busiest of my life. Not busy in the “my calendar is full” way. Busy in the “I have no margin left anywhere” way. Let me walk you through it, because the point of this does not land without the context. The month that broke my schedule Several weeks ago […]

We live in a world where access to information is sickeningly fast and easy. I love that more than I hate it, but it has left us overthinking more than ever before. We are stuffed with information and starving for simplicity. Before we get into this list, hear me clearly: if you swear by something […]

You know what to eat. You know strength training is the entrée and cardio is the side dish. You know protein comes first. You know sleep isn’t optional. You know steps matter. You know all of it. And you’re still not doing it. So I’m not teaching you anything new today. You don’t need it. […]

1. You’re Probably Not Eating 1,200 Calories When someone signs up for 1:1 coaching with me and claims they’re eating around 1,200 calories, it’s an immediate red flag. The main reason is that 1,200 calories is not enough to sustain current body weight for any grown adult. The first thing I follow up with is, […]

If you listened to episode 26, it was all about reclaiming some sort of routine after summer hit us all sideways. Kids were home more, vacations were on the horizon, and as fun as all of that is, it can leave us feeling completely out of sorts. Now, we are on the tail end of […]

If you want to be in the best shape of your life you need a handful of basics done consistently, week after week, whether you feel like it or not. Here’s the exact path I walk my 1:1 clients through, broken into five categories: mindset, training, nutrition, recovery, and planning. Mindset and Setup Start with […]

^^This phrase is something I either say in my talking-to-camera reels on Instagram or put at the end of a caption, and it is the truth. You are capable of more, and you are leaving so much untapped potential on the table. Today, we are talking about why “I’ve tried everything” usually is not the […]

Before I ever launched this podcast, I sent out a survey asking for episode ideas. I wanted to know: One topic came up over and over again: How do I avoid spiraling after a cut? When you’re in a calorie deficit, the goal is crystal clear. You have a target, a timeline, and a specific […]

If you’ve ever started a calorie deficit feeling motivated, only to find yourself counting down the days until it’s over, this post is for you. One of the biggest mistakes people make is assuming that if a calorie deficit feels difficult, they must be doing something wrong. In reality, a calorie deficit requires you to […]