Body Transformation

My client Tom was dying at 38. Not literally. But close enough. 90 days ago: • 250 pounds • Pre-diabetic • Anxiety meds • 4 hours of sleep • Zero friends (work consumed everything) I gave him 7 non-negotiables. No pill…

These 3 movements will fix 95% of your problems. Most desk workers in pain because their body has been compressed into a chair for 8+ hours a day. Their hips tighten, shoulders lock, and the low back screams in pain wh…

My client Sarah thought walking in the morning was overrated. Until she tried it for 30 days straight. Week 1: Forced herself out the door at 6am. Week 2: Stopped reaching for coffee before noon. Week 4: Down 6 pounds. …

This exercise should be mandatory for everyone who sits at a desk. It's called the glute bridge hold. When you sit for long periods, your glutes start to weaken. Your hip flexors tend to shorten and tighten. This cau…

For the past two months, I have stopped wearing a smartwatch, and it has changed my life. Previously, I started off on an Apple Watch, then moved on to a Whoop band (and Oura), and finally graduated to a Garmin to track…

I ate this breakfast almost every day to go easily from 20% to 12% body fat. It's Greek yogurt, protein powder, psyllium husk, chia seeds, and blueberries. It's easy, nutrient dense, high protein, and has a good amount…

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time, your shoulders start rounding forward and your chest caves in, ruining you…

You've got 90 days until summer, and that's enough time to get in your best shape. But you cannot wait. You must start now. Here's the exact system: 1. 10k steps a day 2. 8 hours of sleep 3. 2-3 liters of water daily…

We have 3 months until summer. If I woke up 30 pounds overweight, here's what I'd do: - Eat protein first at every meal. - Walk 8,000 steps daily. - Lift 3x a week. Simple and heavy. - Sleep 7 hours. Non-negotiable. - …

Most people do cardio to lose belly fat but it's the wrong tool for the job. Muscle is a metabolic sink. It absorbs glucose from your bloodstream the way a sponge absorbs water. The more muscle you carry, the more ef…