Are you guilty of this? If I had a dime for every time I'm asked about goal-setting, I could buy Epstein island, have it thoroughly cleaned, and then start my own goal-setting cult. And the most common goal people are setting? You guessed it—dropping pounds or inches. But here’s the problem—these are generally terrible goals. Cause losing weight is the canonical “OUTCOME” based goal. But you...

Bruce Lee was an interesting man. A martial arts legend and cultural icon, he captivated the world with his lightning-fast moves, philosophical insights, and groundbreaking impact on both cinema and the development of modern martial arts. But today, I’m interested in just one of his most famous quotes: "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced...

As you chase further improvements to your physique, you might be worried that others could see it as a "superficial endeavor." But don't be fooled. While a balanced, protein-rich diet and well-structured program of weight training can get you so far, extreme physique enhancement requires more than just superficial changes. It demands deep, internal growth and development including skills like...

Wanna lose body fat? It's a stone-cold fact that a dialed-in diet and a sensible, progressive program of weight training are the physiological bedrock of an effective fat-loss diet. But, if you're looking for an edge, a daily walk is a powerful psychological fat loss measure. Some might even call it a superpower. Because when done right—that time spent walking is yours and yours alone. You can...

Pretty much every "diet" works through two, principal mechanisms: 1. Caloric restriction. 2. Mindfulness and enhanced mental engagement. And the balance of these mechanisms varies depending on the protocol. For example, intermittent fasting is less about "mindfulness" and more about reducing calories through rigid time restrictions. In fact, proponents like it exactly because you can eat...

Progress is not always linear. We all have days where we appear to "plateau" and can't seem to add more weight or reps in a workout. And all too often, people rush to swap out movements—or even dump the entire program—presuming that a change is needed to reboot progress. But in truth, the struggle is a fundamental part of the process and NOT something you should rush to avoid. Because striving...

Stop majoring in the "minors." Adults with jobs, kids, and responsibilities have FAR less time to devote to training. No big surprises there. Now, there are some VERY good bodybuilders that have made it happen—even with busy families—just by being mercenary with time management (and having awesome spouses!) or hiring a coach. But they also don’t sweat the small things and worry about the...