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...

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” and I love it. It reflects that...

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" 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...

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...

When it comes to health and fitness, what’s often overlooked in the decision-making process is prioritizing what fits YOU — specifically, what fits your individual needs, schedule, limitations, and family life. And it’s not just practical—it's powerful. It renders many of the nonsense ‘what’s optimal?’ arguments totally irrelevant. A classic example: “What frequency is best for building muscle?...