“I don’t want to lift too much & get bulky.” 1. That probably will take WAY MORE time & effort than you think/will put forth 2. You probably don’t have the elite genetics to stack size on that easily 3. You probably don’t eat well enough yet for that to happen Go lift.

SAFE + EFFECTIVE These two words are imperative for long term health and longevity. Our workouts are well balanced, progressive, and just intense to not beat you up too bad. Come see what makes us different.

There's no magic pill. There's no secret workout. There's no fat burning juice cleanse. Stop looking for a workaround. You'll never find one and all you’re doing is wasting time. Hard work consistently over time is THE only answer.

Do you want to be in elite health well into old age? Then you are going to have to get comfortable saying no to living like most people, because most people are damned sure not in elite health at any age. Be an outlier

A secret benefit of being fit is the freedom to do anything you want with your body. Wanna try surfing? Let’s do it. Go for a 5k hike? Easy. Climb trees with my kid? Done. Fitness is more than looks. It’s about having options.

18 years of nutrition coaching under my belt. Still eating slowly. Still stopping when satisfied. Still eating protein + veggies. The. Basics. Still. Work.

The first 1-2 months of working on your health and losing weight shouldn't be about the number on the scale and what you weigh It's about the habits and mindset you need to develop and sustain to achieve your goals and have success to be who you want to be

You're gonna have good days. You're gonna have bad days. Success is never linear. Keep showing up.

You're gonna have good days. You're gonna have bad days. Success isn't linear. Keep showing up. #edcf #eastdallascrossfit #eastdallas #crossfit #strength #conditioning #fitness #performance #keepshowingup #dallas #gym #edcfcommunity #edcfculture #movement #train

I tell anyone who says "I hate running/jogging" that they are going too fast Be able to have a full conversation. If that requires walking, then that's where you're at. When people recommend zone 2 training for general population, for most it should mean go on a walk

"We don't have training maxes. How do I program without them?" My Free "Maxed Out" eBook will show you exactly how to program without maxes with progressions you can run right now To get it 👇 1. Retweet this post 2. Reply SEND below Then I'll DM it to you Must be following

Many people confuse consistency and obsession. Obsession often leads to burnout. Consistency leads to results. Don't be obsessed (it's too emotional), be consistent (it works). This may look different for different goals. Once a day, twice a week, four times a month, once a

Name the 5 best Longhorns thru Wk 4

Daily aims I try to hit 2 meals before noon 2 meals after noon 1/2 my protein needs before noon 1/2 my protein needs after noon ~60 oz of water before noon ~60 oz of water after noon 5000 steps before noon 5000 steps after noon Simple and effective

Fat burning ≠ fat loss Fat oxidation ≠ fat loss Eating more fat will cause an increase in fat burning/oxidation, but does NOT mean it will cause you to lose more fat How do you lose fat? -Be in a caloric deficit, regardless of your diet preference (sweet spot is ~20-30%

MACRO RANGES TO HELP YOU LOSE FAT Carbs- 1-3g/kg Protein- 1.8-2.2+g/kg Fat- 0.5-1g/kg 1) Calculate a ~25% caloric deficit 2) Choose your protein goals 3) Subtract protein calories from the deficit 4) Make up the remaining calories w/carbs and fat (can be even)

Once we start to understand first hand just how powerful (sun)light & temperature (cold & heat), movement & nutrients (the content & timing) are for modulating mental & physical health (including sleep & waking states), a whole new world of agency opens up.

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow

Rhonda Patrick's 2025 Strength Training, Cardio, & Sauna Routine 1) 3x/week CrossFit-style training • 1 hour long • The first half of these sessions focuses on strength training (squats, deadlifts, pull-ups, ring rows, cleans, or some combination) • The second half focuses