Read time: 7 minutes Let me tell you how I first learned about intermittent fasting. I was 22, freshly arrived in New York, and absolutely convinced I was on my way to becoming the next big thing in fitness modeling. Ah, the optimism and naivety of youth at its best. š¤£ I had just been ādiscoveredā by the same agent who discovered Greg Plitt. If you donāt know that name, stop and Google him. Iāll wait. He was the Michael Jordan of fitness modeling. Seeing him on the cover of Fitness RX was the...
22 days agoĀ ā¢Ā 9 min read
During a Facebook Live years ago, someone asked me... āHow do you come back after an injury?ā I remember being genuinely confused because Iāve never thought about it that way. For me, stopping was never an option. The path was always forward. There have been detours. Roadblocks. Workarounds. But I keep moving. Thatās the mindset: donāt stop, work around. Today Iāll show you exactly how to do that. Letās dive in. šš§ Mindset: Don't Stop. Work Around. At some point, you're going to get hurt... A...
about 1 month agoĀ ā¢Ā 3 min read
Read time: ~4 minutes This week: My Zone 2 GoRuck protocol (and why your heart rate monitor is lying to you) The low-carb food label scam that's secretly wrecking your calories How Josh stopped sabotaging himself and started showing up for his son My son had surgery this week... I'll spare you the details, except to say it involved a very sensitive area and a procedure that, as his father, I felt deeply and personally. (The jokes write themselves here, but let's just say it made me weak in...
about 1 month agoĀ ā¢Ā 5 min read
I just got back from a snowboarding trip in Vail, CO. My legs are fried. My body is beat up. And yet my mind is completely at ease. Funny how that works. Push your body hard enough, and suddenly everything else quiets down. The mental clarity. The calmness. The satisfaction. There's something about getting outdoors and moving your body that cuts through anxiety and stress in a way nothing else does. Hell, these things have even been shown to decrease depression. My buddy said I dress like a...
about 2 months agoĀ ā¢Ā 6 min read
Late November 2024. IVF doctor's office. Anya is sitting next to me, and I can see red rashes spreading across her arms. Hives breaking out. She's sweating. Her breathing is getting shorter, faster. I reach over and put my hand on hers. The reassuring touch. The "I'm here, we're in this together" gesture. But inside, my chest is tightening. There's a pit in my stomach. My heart is racing. I'm supposed to be her rock. Her comfort. Her security. Her safe space. And yet, I feel like I'm the one...
2 months agoĀ ā¢Ā 12 min read
I tried explaining to my wife that moving my 125-pound adjustable bench around the garage is āpart of the workout.ā She didnāt buy it. š¤Ø Apparently āfunctional fitnessā doesnāt count when her car is blocked and sheās late for work. That bench, heavy as it is, has been one of the best investments Iāve made for my home gym. Itās unlocked dozens of exercises, helped me preserve muscle through a cross-country move, and will probably outlive me. This week, I want to share two things: Why your...
2 months agoĀ ā¢Ā 6 min read
Itās 1:00 AM and Iām still scrolling Instagram... My sonās asleep upstairs. Thatās good for me now, and bad for me in about four hours when he (probably) wakes up at 5am. š«© Iām home alone with him tonight, so at best Iām getting 5 hours of sleep. How did I get here? The "Cardiac" Chicago Bears just beat the Green Lame Packers in the greatest come-from-behind victory in Bears playoff history. The Bears scored 25 points in the final quarter to win 31ā27. Absolute insanity. The game ended...
3 months agoĀ ā¢Ā 10 min read
I've never loved the idea of waiting until January 1st to start something new. As Greg Plitt once said, "You don't become a different person all of a sudden on January 1st." That's why I don't wait. I've already started working toward my 2026 goals. Not by obsessing over outcomes, but by locking in the behaviors that create them. Goals are lagging indicators. Actions are leading ones. And today's email is about putting more of the right actions on autopilot. Let's dive in. š šļøāļø Training:...
3 months agoĀ ā¢Ā 7 min read
I rented out a cupcake shop for my birthday... Not a bar. Not a restaurant. A cupcake shop. š§ But not just any cupcakes shop, it was Kara's Cupcakes in San Francisco... To this day, as a self-proclaimed cupcake connoisseur that's eaten thousands of cupcakes, I still consider these the best cupcakes I've ever had. I was 33 years old and the only adult to ever do this. #NoRagrets The staff thought it was hilarious, especially since my entire group was personal trainers. Mostly fit men who made...
4 months agoĀ ā¢Ā 8 min read
It's December already... And if you're feeling the stress creeping in, you're not alone. The holidays are supposed to be joyful, but they rarely are with family gatherings, work deadlines, holiday spending, and enough sugar and alcohol consumption to keep Charlie Sheen satisfied. š§š· (Maybe not that much but you get the point.) And I didn't even mention trying to stay consistent with your training & nutrition while everyone is guilting you to do the opposite. I get it. Six years ago, I was...
4 months agoĀ ā¢Ā 9 min read