If you find yourself constantly questioning every last detail of your training or nutrition program, it's going to fail. Guaranteed. Even if it IS the "absolute best plan" for you. On the other hand, if you go all-out on a "sorta okay but definitely not ideal" plan, you WILL make progress. Guaranteed. But if your gut reaction is to jump straight to WHY you’re stuck in your head, here are the...

The fat-loss game is full of inconvenient truths. And they cut right through a lot of the industry bullshit. The biggest? The healthiest diet EVER is a bad fat-loss diet if you aren't in a weekly calorie deficit. And while tracking is the baseline for getting that right, here’s the litmus test that rarely fails: If you're never hungry on your diet you probably aren't losing any fat. I can’t tell...

A while back, a new client was having a tough time and emailed me the following question: "When does it stop being so hard?" Of course, I shot back some snark: "It stops being hard on June 17, 2021. At 2:37 pm. Eastern Time." I then followed with this: "It stops being hard when the process becomes routine and kinda fun." That's the honest truth. Not “when it’s over”, or even “when you start...

Work with me and you'll hear the same few expressions muttered over and over. One is "everything is connected," meaning that if something happens in one area of your life, it will undoubtedly affect the others. A classic example? Too much stress affects sleep and cravings, which affects training and food choices, which affects mood and body composition, which leads to... more stress. Yeah, ugly....

There’s a long-understood principle in the coaching circuit that essentially boils down to “you gotta earn diet moderation.” That is, you don't "get" to enjoy flexible eating until you show consistent competency with structure and rules: good food choices, measuring, weighing, and tracking. Diet flexibility only comes once you’ve put in the work to thoroughly calibrate your system of eating....

Maintenance is one of the hardest phases to master. Cause as soon as there’s nothing to chase, most of us just lose engagement and start coasting. There's also the (sad but undeniable) fact that as we get older there IS no maintenance—you're either trying to move forward or slowly falling behind. Coach Trevor Kashey coined the phrase “chasing maintenance” with his clients. I love it. It reflects...