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. 🚀

🏋️‍♂️ Training: Why Movement Quality Matters More Than You Think

Most people think about lifting weights and doing cardio to get in shape. Nobody thinks about HOW they're actually moving.

That's the mistake that'll catch up to you eventually.

Here's the kicker: everyone thinks they have good form. It's like the "good driver fallacy" where 80% of people think they're above average drivers.

(Statistically impossible, but here we are. 🤷🏼‍♂️)

And of course, when someone else cuts us off, they're an idiot. When we cut someone off? Totally justified. Honest mistake. Please understand.

Same logic. Different setting.

Now zoom out.

After examining 721 clients using Tonal's Smart View over the past three years, I can tell you with absolute certainty that even people who've been lifting their entire lives need help.

Hell, even I need help.

I tore my hamstring three years ago from poor deadlift form...

Popping my hips too quickly and turning a standard deadlift into a stiff-legged deadlift. Too many of those with too much weight and pop goes the hamstring.

Even "experts" screw up. Especially when their ego writes checks their form can't cash.

That injury sidelined me for approximately 48 hours before I was back to upper body work. But that'll put most people on IR for 3+ months. There's a high risk many never make it back.

That prevention is quality movement. As boring as it sounds, it's as important as oxygen.

I sat down with Coach Nicolette (you might know her from Tonal or DIAKADI in San Francisco) to talk about movement mechanics, posture, and why your knee pain might actually be a hip problem.

We covered why pain shows up where it does (spoiler: it's usually not the real problem), why stretching often makes things worse, and how to balance aesthetic goals with actually having a body that works well.

I shared my own story of dealing with knee pain for 10 years. Multiple physical therapists told me it was my quad or VMO. Nothing worked.

Then I flew to St. Louis to see Squat University, and within 60 minutes of working on my hip, my knee pain was gone.

My hip was the issue the whole time.

Here's what you'll learn:

• Pain is feedback, not failure
• Where you feel pain is often just a symptom
• Tension doesn't mean strength
• Movement quality is the foundation for everything
• Aesthetics without mechanics is a recipe for injury

If you've ever dealt with nagging pain, want to train hard for years without breaking down, or you're just tired of feeling like your body is working against you, watch this.

Watch the full 60-min interview here.👇🏻

​

🍽️ Nutrition: How to Travel Smart During the Holidays

Holiday travel doesn't have to derail your progress.

But it will if you're not strategic about it.

The problem isn't the holiday meal itself. It's the three days of travel surrounding it where you're stuck at airports eating Cinnabon, raiding the mini-snack bar at midnight, and telling yourself "I'll get back on track Monday."

Monday never comes.

Here's how to actually stay on track when you're on the road:

1️⃣ Bring Smart Snacks

Pack protein-rich snacks for the airport and flight to avoid the junk. Think zero-sugar jerky, turkey sticks, Legion protein bars, or a Legendary Pop-Tart or donuts if you want something sweet.

TSA can't take these items.

But if you see a super jacked TSA agent, avoid that line otherwise he might help himself to a few or your protein bars citing "national security" as a concern. 😜

2️⃣ Stay Hydrated with Electrolytes

Bring single-serve, zero-sugar electrolyte packets. Buy water after security, mix, and sip throughout your trip.

This helps reduce hunger, curb random snacking, and limits bathroom trips. Nobody wants to be that person unbuckling mid-flight for the fourth time.

3️⃣ Be Aware of Your Environment (This Is the Big One)

Here's something most people never stop to question:

Almost nobody gets on a plane thinking, "Bro, I'm starving." And yet, once you hit 30,000 feet... everyone is suddenly stuffing their face.

Why?

Not because they're hungry. 🙅🏼‍♂️

Because the snacks are there. 🥨
Because they're bored. 😑
Because environment cues behavior. ✈️

I fly Southwest. (Shocking, I know, given my trips to The Peninsula & Pelican Hill.)

They hand out free snacks, and people take them. Not because they need them, but because they're free and right in front of them.

Look around the cabin. Nobody is missing any meals. Most would even tell you they need to lose a few pounds...

Yet the moment the screens turn on and the cart rolls by, people are eating and scrolling on autopilot.

That's not hunger. That's environment.

Same thing happens in airports, hotel lobbies, offices, and living rooms at night. The moment you see that clearly, you're no longer reacting...

You're choosing.

And choice is where control starts.

(So Marcus Aurelius of me.🏛️)

4️⃣ Pre-Plan Your Restaurant Meal

Check the menu before you go. Decide what you're ordering before hunger, alcohol, or social momentum gets a vote.

Think in component parts, not full dishes:

🥩 Protein first
🥦 Simple sides
🍜 Fewer "stacked" calories

For example:

Filet + salad + vegetable instead of...
Pappardelle + bread basket + mashed potatoes

You don't need every calorie lever pulled at once. When protein and fat are already high, skipping or downsizing carbs is often easiest. But not always.

Pick one indulgence if you want it, not all three.

Real example from last weekend:

• 🐟 Grilled salmon (no sauce).
• 🥗 Half House Salad with oil & vinegar on the side.
• 🍚 Steamed Brown Rice (not on the menu).
• 🥃 Two drinks (my indulgence).

Technically, my rice order wasn't on the menu but they made it anyway. Ask and you shall receive.

Simple. Easy. Effective.

That's what ordering with intention looks like. You decide before the environment decides for you.

5️⃣ Nail Breakfast, Win the Day

Order an egg white omelet with veggies, dry toast, and fruit instead of potatoes.

This sets the tone, hits your protein goal early, and leaves room for a bigger dinner. Keep lunch light too.

Simple sushi, grilled chicken sandwich (hold the cheese and mayo), protein bar, or fruit can work.

Keep it light as Coach Gabby would say. 💫

6️⃣ Stock the Hotel Fridge (Or Hit the Grocery Store)

If you've got a hotel fridge, grab a few healthy staples: Oikos Triple Zero, light string cheese, hard-boiled eggs. Also stock water and electrolytes to curb late-night cravings.

If you're staying with friends or family, go grocery shopping. Use Instacart if needed.

I always stop at Whole Foods and buy:

• 33oz water bottle
• Eggs & egg whites
• Rotisserie chicken
• Broccoli & green beans
• Honeycrisp apples
• Blackberries, blueberries, raspberries
• Non-fat plain Greek yogurt
• Purely Elizabeth Oatmeal Cups
• Coffee, low-calorie creamer, stevia

Yeah, it seems like a long list. But this is exactly what I bought when visiting my dad in Chicago for a week recently.

This covers breakfast, lunch, and snacks. Then we go out for dinner or order in.

Does it take time and cost money? Yes.

But it's a hell of a lot cheaper than eating out every meal or coming back 5+ lbs heavier.

Here's the reality: You can't eat like everyone else in your family all the time and expect to be the fittest person at the pool party next summer.

Different results require different actions.

👥 Client of the Week — Lawrence, CPA

Lawrence was 225 pounds at 5'8" with a small frame...

Out of breath going up stairs. Taking Prilosec daily for chronic heartburn. Avoiding eye contact. Staring at his shoes.

He'd been fit in his twenties in the Air Force. But a decade of sitting at a desk in public accounting, combined with mindless eating, had taken its toll.

​

The cognitive dissonance was crushing: the person he saw in the mirror didn't match who he was in his head.

His wife bought a Tonal during COVID. They were going to get in shape together. But Lawrence knew he needed more than equipment. He needed a system.

Two weeks before Christmas, we had our first call. I told him: "Maybe we should wait until after the holidays. You can get a fresh start in January."

His response: "Jackson, I don't care if it's easier. I'm so sick of where I'm at that I'm starting today. Right now."

I said: "You're either going to crush this or fail miserably."

He crushed it.

🔥 Lost 32 pounds in 16 weeks
💪 Dropped from 31% to 17% body fat
⚡ Off all medication, clean bill of health
🧠 Confidence to make a major career transition

How we did it:

• Progressive overload training (not random workouts)
• Personalized macros through the holidays (no waiting for January)
• Identity shift from "former athlete" to "athlete again"

His wife joined too and lost 101 pounds in 11 months. You can watch her interview here.

Lawrence now makes eye contact. Holds doors with his chest out. Smiles at strangers instead of staring at his shoes.

Outstanding work, Lawrence. 👏🏻

🎥 Watch the entire interview here.