My two daily goals while losing 130 lbs, be under in calories and over in protein. That's what most fat loss diets come down to regardless of what you call them.

I'm going to be doing a Penguin Plunge for the Special Olympics Connecticut. This is a cause very near and dear to my heart. If you can spare a few bucks, it would be greatly appreciated. These awesome athletes could use your support. Thanks. give.soct.org/fundraiser/615…

A novel approach I have taken to drop a few more pounds is only cutting calories on days when I feel like it.

Are you cultivating a social media algorithm that positively benefits your life?

Experiment with different resistance training, conditioning, mobility, and nutrition methods. There is no universal best approach. It's what you can adhere to CONSISTENTLY that will reap the most benefits.

Go figure. Losing 135 lbs and doing a sh!t ton of conditioning has cured my sleep apnea and asthma.

Hack For The Older Lifter If you add a new exercise or rehab movement to your program, set an alarm in your calendar for the next day to see how your body responded.

Joy - When you finish a weight loss phase and move to maintenance calories. It feels like you are cheating. I'm off to eat a bagel 🥯

A good idea for some people would be to shift their focus from worrying about what is a healthy food to what is a healthy bodyweight.

Happy Memorial Day. If you are watching your weight, remember the Golden Rule of eating. IF A FOOD IS NOT A TEN, IT'S A ZERO! Enjoy.

If you want to get in great shape you're going to have to experience some discomfort. There are no easy hacks.

A recent meta analysis shows the more time you spend reading exercise studies, the more paralyzed with uncertainty you'll become when it's time to actually train.

Fitness has become as annoying as politics. Full of hot takes, gas lighting, and picking sides. Avoid the noise and do the work.

I once missed a lift 6 consecutive times in the gym and got it on my 7th attempt. I'm glad I didn't have science or AI back then telling me how wrong this was. We are capable of more.

You don't always need a deload. Sometimes you just need to skip that overworked bodypart for a session.

I'm quite certain people who can train in the morning have made a deal with the devil and can't be trusted.

A simple weight loss tip that has helped me lose and keep off 135 lbs. Put your food/silverware down after each bite, chew, and swallow before you get your next bite.

Training should be fun. Do more singles, AMRAP, odd lifts, rep ranges, etc. Hitting a challenging lift is a lot more motivating than a set of 10 with 2 reps in reserve.

When lifting, it's easy to get enamored with the amount of reps you can do. Make sure your are not sacrificing quality for quantity.

I feel better at 56 than I have since my 20's while still lifting heavy weights because I prioritize sleeping 8+ hrs, maintaining a healthy bodyweight, conditioning, rehab, prehab, and soft tissue work.