Training for 2+ hours is NOT necessary. These marathon workouts are full of 1. Garbage volume 2. 5+ min rest periods 3. Scrolling social feeds 4. BS’ing with gym bros I find <60 minutes to be the sweet spot. And really, what real life person has more than an hour to train?

The average adult sits 10.4 hours per day* So common sense would beg to question… Why the hell would you choose to go to the gym and exercise sitting down? Stand up and prioritize…. 1. Free weights > machines 2. Standing > seated cardio *(European Heart Journal, 2023)

Men hugely overtrain these 3 mirror muscles… 1. Chest 2. Biceps 3. Abs What they should focus on instead to achieve a functional power physique… 1. Upper back 2. Shoulders 3. Glutes BONUS: Not skipping leg day

You should NOT be training arms if you can’t pass these 3 tests… 1. Before biceps, 1 strict pull up *any grip, hang to chin over bar 2. Before triceps, 10 pristine push ups *straight elbows to chest on ground 3. Before forearms, 100% BW carry 30s *farmer carry DB / trap bar

The more PARENTS eat healthy & exercise, the more normalized it becomes for kids… We don't just pass down our genetics, but our HEALTH HABITS (good and bad) So set the EXAMPLE for your kids. They are watching, listening, learning. And they will eventually follow your lead

The more PARENTS eat healthy & exercise, the more normalized it becomes for kids... We don't just pass down our genetics, but our HEALTH HABITS (good and bad) So set the EXAMPLE for your kids. They are watching, listening, learning. And they will eventually follow your lead

These 3 exercises are NOT mandatory to make muscle and strength gains… 1. Barbell Squat 2. Barbell Bench Press 3. Barbell Deadlift *There are no mandatory exercises* So please stop force feeding square pegs into round holes. Fit the exercise to YOU, not YOU to the exercise.

There are 6 distinct phases of a perfectly programmed workout… 1. Prehab Preparation (warm up) 2. Athletic Power (explosive) 3. Foundational Strength (heavy lifts) 4. Accessory Hypertrophy (pump) 5. Metabolic Conditioning (high HR) 6. Parasympathetic Recovery (mobility)

HEALTHY people make exercise a non negotiable part of their daily schedules. Exercise isn’t a hobby, it’s HEALTH care.

Exercise does NOT only improve your body’s physical health… Exercise’s primary benefit is boosting your BRAIN HEALTH improving: 1. Mental health 2. Cognitive health 3. Emotional health For many, exercise serves as their primary (powerful) form of SELF THERAPY.

Body mass index (BMI) is still a very reliable tool for diagnosing obesity… A new study showed 98.4% of American adults <60 y/o diagnosed as obese using BMI confirmed obese by other measures. *Findings do NOT apply to athletes elders or other outlier populations (JAMA 2025)

The HEART is the most vital muscle in the human body. There are 2 ways you must train it: 1. Cardiovascular Exercise *low intensity steady state 2. Metabolic Conditioning *high intensity interval training For optimal health build the training foundation AND peak concurrently

How you look is a small fraction of what it takes to be healthy… What’s far more important? 1. How you feel 2. How you function 3. How you perform If you can focus on those “BIG 3” you will absolutely look your best, and be able to sustain it for the long run.

How you look is a small fraction of what actually matters to be healthy… What’s far more important? 1. How you feel 2. How you function 3. How you perform If you can focus on those “BIG 3” you will absolutely look your best, and be able to sustain it for the long run.

The 5 Most Soul Crushing Exercises 5. Walking Lunges 4. Planks 3. Airdyne Sprints 2. Bulgarian Split Squats 1. Burpees All 5 exercises are both muscularly and metabolically demanding. NOTE: I do not program burpees

The more you walk, the healthier you’ll be 4-6k steps/day (15% risk reduction) 6-10k steps/day (50% risk reduction) 10-12k steps/day (65% risk reduction) 12-20k steps/day (immortal -just kidding) NOTE: There is no upper limit of benefits The more waking, the better (literally)

Health isn’t a genetic trait, it’s an active process which you must participate in and take responsibility for… You have more control over your health than you think. But like anything else, you must work at it.

It’s always the people who take care of themselves the least that are the most shocked when their health starts to fail them. They think sickness vs health is random, out of their control. This is completely false. Lifestyle and habits are the biggest predictor of health.

If you aren’t abusing anabolic drugs, it wouldn’t make much sense to get training advice from someone who is. Roided out meatheads and normal humans need two totally different approaches to training. Don’t mistake unnatural muscle mass for health and longevity expertise.

What the average American adult spends their money on in 2025… Supplements $510 Alcohol $583 Gambling $1,027 TV Services $1,067 Coffee $1,100 Health & Fitness $1,344 Prescription Drugs $1,432 Beauty Products $1,754 Fast Food $1,776 Tobacco $2,628 “Health” Insurance $8,951