Yes, I’m a fitness coach. Yes, I write programs, post on social, and help clients get stronger, pain-free, and more consistent. But I’m not immune to the same mistakes everyone else makes. Lately, I’ve been slipping — skipping workouts, making unhealthy food choices, and letting my routine slide during a busy season of travel. This post is me publicly calling myself out. It’s not about guilt. It’s about honesty, identity, and getting back to who I really am. I’m not here to play perfect — I’m here to walk the walk, just like I ask my clients to do.

Carries are often overlooked in the gym — tossed in at the end as a bit of accessory work. But in my Muscle Build and Longevity programs, they’re front and center. Carries build real-world strength, improve posture, and are one of the best predictors of long-term health. Whether it’s a heavy farmer’s walk or a single-arm suitcase carry, these movements hit your entire body and translate directly to everyday life. In this post, I break down exactly why carries matter — and how to start using them more intentionally in your workouts.

If you've been lifting the same weights for weeks and wondering when to increase, this post is for you. Learn how to recognize the signs it's time to go heavier, how to do it safely, and why progressive overload is key to building muscle without burning out. It's not about ego lifts — it’s about consistent progress that fits your real life.

You don’t need another 6-week shred. You need a system that actually sticks. In this post, I break down why quick-fix challenges like 75 Hard usually backfire — and what to do instead if you want long-term results. This isn’t about suffering your way to progress. It’s about building habits that fit into your real life — and still work 5, 10, even 20 years from now.

Your fitness is so much more than the number of the scale. There are much better ways to measure your fitness. Read more to find out!

I am putting together a team for Movember and I would love to have you join. Movember is an organization and movement that directly benefits men’s mental health, suicide prevention, prostate cancer and testicular cancer.

Parent life is nonstop — but your fitness doesn’t have to fall by the wayside. This post breaks down how to build (or maintain) your health and strength with limited time, low equipment, and a whole lot of life happening around you.

You’re Not Broken — You’re Human

Let’s get one thing straight: losing motivation doesn’t mean something’s wrong with you. In fact, it means you’re completely normal. Every single person who works out consistently — whether they’re beginners, seasoned lifters, or fitness coaches — hits those low points. That includes me.

Working out while traveling doesn’t have to be perfect — just possible. This post covers how to stay active on the road, even without a gym, so you can keep your momentum going wherever you are.

Hydration might be the most overlooked part of your health routine — especially when you travel. Whether you’re in the air, in a car, or just out of your usual rhythm, staying hydrated supports your digestion, energy, mood, and recovery. This post covers simple, effective ways to keep your water intake up no matter where the road takes you.

Travel can wreck your normal eating habits, but staying balanced doesn’t have to mean eating bland salads or skipping local food. Here’s how to fuel your body, enjoy your trip, and keep your progress intact — without obsessing over every bite.

This four-part series will help you stay on track no matter where life takes you — without turning your trip into a stress fest.
Here’s what’s coming up:

• Part 1 (this post): Sleep — the #1 tool for fitness on the road

• Part 2: How to eat like a human

• Part 3: Hydration — the overlooked travel superpower

• Part 4: Workouts while traveling — optional, not obligatory

Let’s start with what matters most: sleep.

Building muscle doesn’t have to be complicated — it just needs to be consistent. Here’s exactly how to train, eat, and recover to see real results in 2–4 months, and why now is the time to get started.

Machines have their place in the gym, especially for beginners, those recovering from injury, or on low-energy days—but for most people, free weights and cables offer greater overall benefit. Use machines when needed, but aim to progress to more demanding movements over time.

A deload week is a planned period of reduced intensity in your training. It’s not a break from the gym — it’s a break from pushing hard.

During a deload week, you’re still showing up. You’re still moving. But you’re lowering the weight, decreasing the reps, or taking a more relaxed approach to your workouts so your body and mind can recover.

Think of it like easing off the gas pedal. You’re still driving — just not at full speed.

Do you keep the long term in mind when you work out? I am talking about how you keep the next 3, 4, 5 decades in mind while working out presently. Here is my take…

Muscle building isn’t just for bodybuilders — it’s one of the smartest things you can do for long-term health. Learn what hypertrophy is, why it matters after 30, and how to train for strength that lasts a lifetime.

The best form of exercise is undoubtably…