Body Transformation

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…

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…

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…

99% of people should be able to do this comfortably. Most can't. It's called the Asian squat, and if you can't do this, it's most likely because you sit way too long. Chairs have trained your body out of a movement p…

At 46, I finally understand why life is exactly like a video game. My client Marcus taught me this. 32 years old. E-commerce entrepreneur. Lost 50 pounds using "gamer logic." "I just started treating my body like I'm …

If you want to improve your pull-ups watch this: It's one of the best pull-up tips by a certified fitness industry legend Stuart McGill. He speaks of a concept called irradiation, which is using other muscles to in…