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....

Picture this: A state-of-the-art tool that will reshape your life and physique, all while eradicating your worst progress-destroying habits. I’m talking about a simple notepad. Now before you get all annoyed and unfollow, don’t let its simplicity distract you from its effectiveness. I've successfully used the humble notepad to help men and women lose a LOT of fat, gain muscle, write their first...

It was cool and rainy when I woke up Saturday but I suppose that's fitting, given it was the anniversary of Anthony Bourdain's death. I miss Bourdain. I feel like I knew him. I definitely could relate to his long & winding journey, his restless nature, even his demons. He was a gifted writer with a sharp wit and curious mind, who didn't hit his stride until middle age when he finally went all-in...

Stop seeing a training or fat-loss plateau as bad and start CELEBRATING them. What the heck have I been smoking? Let’s say Joe or Jane are chugging along on their fat loss diet, losing 1-1.5 pounds a week as per their schedule. Then they arrive at the dreaded plateau. They lose nothing off the scale and zero off the waist or hip measurements. They're stuck in a state of fat loss purgatory,...

Are you in your 30s or 40s and want to look great and enjoy hard, productive workouts into your 50’s and beyond? Then you need to adjust your training proactively. As in NOW, while you're still (relatively) young and healthy. Before you're forced to make serious adjustments due to injury. It doesn’t mean you can no longer train hard or chase PRs. It simply means some things have to change....

Have you ever started a diet, only to crash and burn within a month? Or reach the end of a long diet only to regain everything you lost within a few weeks? It’s probably because you forgot about the two most important diet phases: the Pre-Diet and the Post-Diet. Think of the Pre-Diet like preparing for a boxing match. You wouldn't just show up on fight night without training, would you? The same...

There's only one RULE: There are no MUST-DO lifts. You CAN build a strong, lean and muscular body without barbell squats, barbell bench presses, and barbell deadlifts. Or any specific lift for that matter. If you’re performing all the basic movement patterns below then you’re off to a good start—as that means you’re generally hitting all the major muscle groups. * horizontal push * horizontal...