If there’s one thing I’ve heard over and over again from clients (and, let’s be honest, told myself a few times), it’s this:

"I just don’t have time."

Too busy to work out.
Too busy to cook healthy meals.
Too busy to focus on recovery.

Life is chaotic—trust me, I get it.

Between preparing for a baby, closing on a new house, and more travel than a Southwest pilot, my schedule’s been insane.

But here’s the truth: The best results don’t always come from doing more. They come from doing the right things—consistently. And in order to be consistent, things need to be simple and easy to execute.

So this week, I’m sharing:

• The workout tweak that burns double the calories—without adding more time.
• A childhood favorite, upgraded with 25g of protein in 60 seconds.
• A simple mindset shift to stop cravings before they start.
• The one sleep hack that improves recovery, memory, and next-day energy.

Let’s dive in. 🚀

Pillar #1: Training — How To Burn Double The Calories In a Single Workout

It’s no secret—I’ve put on a little weight recently.

Between preparing for our little bundle of joy, closing on a new house, and a few whiskey-fueled snowboard trips—my schedule has been more jam-packed than my wife’s closet after a Nordstrom anniversary sale.

And when life gets busy, what’s the first thing to go? Cardio. Always cardio.

Recognizing Solomon’s Paradox (we give better advice than we take), I decided it was time to take my own...

...the same advice that’s helped 100+ Hall of Fame clients outlined in my Amazon best-selling book, 7 Secrets for Chiseled Abs.

🔥 Metabolic Resistance Training (MRT)

MRT is the ultimate combo of strength training and cardio, using short rest periods and non-overlapping muscle groups to keep intensity high while still allowing recovery.

And the science backs it up—a study found that resistance training can increase lean body mass by ~1.4 kg, elevate resting metabolic rate by 7%, and reduce fat mass by 1.8 kg over ten weeks (Westcott, 2012).

Another study showed that resistance training reduces visceral fat, improving cholesterol, blood pressure, and insulin sensitivity (IDEA Fitness, 2023).

Think of it as the best combo since:
​
🥜 Peanut butter & jelly
⚡ Creatine & carbs
💪 Tony Horton & Tonal
🔥 Action & Jackson

I saved the best for last 😉

Caution: I didn’t jump straight into the most advanced version of MRT with 4-5 exercise circuits. Instead, I started where I start my clients—with supersets.

This ensures a strategic, progressive approach, gradually increasing intensity every four weeks for maximum results without burning out.

This is my full-body push day, designed to hit:
✅ Chest, front delts, triceps, quads, abs
✅ Rotator cuff (corrective work to keep shoulders healthy)

This workout is customized for me. It factors in my goals, time, training level, past injuries, and equipment access. The key is having a plan that fits you—whether you tweak this one or work with a coach to build the perfect program.

Your plan might look different, but if you’re after a muscle-building, fat-burning session, this one delivers.

How To Perform This Workout

• Perform each superset with minimal rest (5-15 sec).
• Rest 30-90 sec between supersets; take what you need, no more.
• Warmup: 3 sets per exercise for the first superset only (8/4/2 reps at 50%, 70%, 80% of working weight).

1A) Barbell Squat or Goblet Squat – 2x12
1B) Incline Dumbbell Press – 2x15

2A) Dumbbell Reverse Lunge – 2x10 each leg
2B) Bench Chest Fly – 2x12

3A) Bodyweight Walking Lunge – 3x30 (15 each leg)
3B) Single Arm Kickback – 3x12 each arm

4A) Cable Rope Crunch – 3x15
4B) External Rotation – 3x12 each arm

5) Half Kneeling Lift – 2x8 each side

Same lifter. Same time. Different results 🔥

I swapped my traditional single-set style for Metabolic Resistance Training (MRT)—and the difference is massive:

✅ Calories burned: 200 --> 391
✅ Avg heart rate: 103 bpm --> 116 bpm
✅ More intensity. More efficiency. More gains.

MRT pushes my heart rate higher, keeps my muscles working, and torches fat—without sacrificing strength or size.

Have you tried MRT before? 👉 Reply and let me know how it felt!

Pillar #2: Nutrition — Protein Hot Chocolate

Growing up in the Midwest, some of my best winter memories were coming in from the snow to find my mom waiting with a warm cup of hot chocolate.

That first sip? Pure joy.

Even now, the nostalgia hits me—bringing me back to the simple, innocent moments I shared with her.

And since it’s the middle of February and colder than a well digger’s rear-end (as my dad used to say), I recently found myself craving that same kind of satisfaction.

But instead of a sugar-loaded mix, I found the perfect upgrade—Legion Casein Protein Hot Chocolate. It’s thick, creamy, and actually satisfying—the perfect way to wind down while still hitting my protein goals.

Why I Love It:

🍫 Tastes like real hot chocolate but without the sugar.
💪 25g of slow-digesting protein to fuel muscle recovery overnight.
⚡ Ultra low-calorie & macro-friendly so it fits easily into your daily plan.

Why Casein? Casein is a slow-digesting protein, making it perfect for overnight muscle repair.

Research shows casein increases muscle protein synthesis for up to 7 hours, compared to whey, which is absorbed much faster (Boirie et al., 1997).

How to Make It:

🥄 1 scoop Legion Casein+ Chocolate Protein Powder
💦 8oz hot water or unsweetened almond milk
☕ Optional: Dash of cinnamon or sugar-free cocoa powder for extra richness

Directions:

1. Heat your liquid (but don’t boil it—you don’t want clumpy protein).
2. Slowly mix in the Casein powder, stirring continuously.
3. Use a frother or blender for a smooth, creamy texture.
4. Sip and enjoy—this is as close to guilt-free comfort as it gets.

Macros:

📊 110 Calories | 💪 25g Protein | 🍞 3g Carbs | 🧈 0.5g Fat

👉 Want to give it a try? Grab a bag here: Legion Casein+ Protein​

Let me know if you give it a shot! Perfect for those colder nights when you want something warm, satisfying, and muscle-friendly.

Pillar #3: Mindset — Why You’re Not Actually Hungry (Even When You Think You Are)

Ever find yourself elbow-deep in a bag of potato chips at 10 p.m. when you should be getting ready for bed?

Better yet—have you ever inhaled an entire sleeve of Oreos before even realizing what was happening?

At first, you’re just having one… and then suddenly, it’s a full-blown food crime scene—nothing but crumbs, regret, and the faint scent of chocolate betrayal.

I know the feeling.

I once dug a half-eaten cupcake out of the trash to "finish the job." Anything worth doing is worth doing right... at least, that's what I told myself.

Not my proudest moment, but hey, we’ve all been there.

One of my clients, a high-level manager at a Silicon Valley tech startup, knows this feeling all too well. His days are packed with back-to-back meetings, high-pressure decisions, and endless Slack notifications.

Add a family and late-night email checking to the mix, and by the time the day winds down, he’s wired, stressed, and drained...

...and almost like clockwork, he finds himself in the kitchen, shoveling handfuls of cereal, chips, pretzels—whatever’s within reach into his mouth.

During a recent coaching session, I told him something that hit home:

It’s not hunger pulling you into the kitchen at night—it’s distraction.

Because distraction isn’t just scrolling Instagram or binge-watching Netflix.

One of the most common ways people distract themselves is with food. It’s the fastest way to numb an uncomfortable feeling—stress, boredom, anxiety, frustration. Instead of facing it, we eat it away.

And the worst part? Most people don’t even realize they’re doing it.

The Eating Pause: A Simple Solution to Break the Cycle

So, what if, instead of automatically reaching for a snack, you hit pause?

That’s where the Eating Pause comes in—a deceptively simple but powerful tool that helps you recognize why you’re eating before you take the first bite.

It’s about breaking the autopilot loop and getting clear on what’s actually going on in your mind.

Want to know if you’re actually hungry? Ask yourself:

👉 "Am I hungry enough to eat plain chicken and broccoli?"

• If yes → You’re truly hungry.
• If no → It’s an emotional craving. Find a different way to deal with it.

And let's be honest, how many of you would actually eat chicken breast and broccoli at 10pm out of hunger?

Breaking Free: How to Surf the Urge

Instead of reaching for a snack, try this:

1. Pause – Don’t eat right away.
2. Ask – What’s really bothering me? What emotion am I trying to avoid?
3. Surf the Urge – Like a wave, cravings will rise and fall. Ride it out.

This practice builds self-awareness, helping you break free from emotional eating and deal with the real issue—without finding an empty box of Cocoa Puffs (a personal favorite) in the trash the next morning.

Because food isn’t the solution. The real solution is understanding what you actually need.

To dive deeper, read the best-selling book Indistractible by Nir Eyal.

Pillar #4: Recovery — Sleep Hack For Improved Energy (Or To Avoid Awkward Conversations)

You know what’s worse than waking up to an empty cereal box in the trash and no memory of how it got there?

Coming home to 42 boxes stacked on your doorstep—courtesy of your wife’s latest shopping spree—that you now have to lug inside because, apparently, you’re the “big strong” man of the house.

Okay, I actually like being the "big strong" man of the house part, but before we get into my Desperate Housewives fantasy... 🫣

Let’s not forget, once inside, each of those boxes must be broken down—because if left to your wife, they’d go straight into the trash intact, triggering a very passive-aggressive complaint from the garbage company.

But there’s something even worse than surprise Amazon hauls and an angry waste management crew…

Waking up at 3 a.m. because of that tiny sliver of light creeping through your window like it’s on a mission to murder death kill your sleep like Wesley Snipes style in Demolition Man.

Most people underestimate how much light screws up their sleep. Even a glowing alarm clock or a charger light can trick your brain into thinking it’s morning.

And it’s not just annoying—it’s bad for your health.

Even a tiny amount of light can ruin your sleep. Studies show even minimal light suppresses melatonin, increases heart rate, and reduces sleep quality (Mason et al., 2022).

Another study showed that wearing an eye mask can improve memory and alertness the next day (Vallat et al., 2023).

So, what’s the fix? Blackout curtains or a sleep mask.

Blackout curtains are great because they eliminate outside light—street lamps, early morning sun, and that neighbor who thinks their porch light needs to rival a stadium spotlight.

But unless you travel with a full set of blackout drapes in your suitcase (which I’ve considered), they only work at home.

Sleep masks, on the other hand, are portable and convenient—perfect for hotels, naps, and pretending you’re asleep when sitting next to Johnny Talk-a-Lot on a plane...

...who thinks he's the Most Interesting Man In The World, which is why he's sitting next to me in "first class" on a Southwest flight 🙄

But not all sleep masks are created equal. Some feel like medieval torture devices that strangle your face by 2 a.m.

After testing way too many, I finally found the best one—comfortable, breathable, blocks 100% of light, and actually stays on all night.

It’s the Rolls Royce of sleep masks… or the Action Jackson of sleep masks.

👉 Manta Pro Sleep Mask​

Try it, and I promise—your sleep (and sanity) will thank you.

Client of the Week — Natalia, Pediatric Cardiac Anesthesiologist

Natalia isn’t just transforming her body—she’s redefining her strength, health, and confidence.

As a pediatric cardiac anesthesiologist, her schedule is no joke: early mornings, long shifts, and the pressure of literally keeping hearts beating.

She used to rely on cardio. Running, cycling, anything to break a sweat. But despite all the effort, something was missing.

She wanted more than just being "fit." She wanted to be strong. To build muscle. To reshape her body. To have energy that lasts through marathon shifts without crashing.

So she took action. And the results? Game-changing.

🔥 Dropped 9% body fat and nearly 5 inches off her waist.​
💪 Doubled her strength—exercises that once felt impossible now feel effortless.
⚡ Transformed her metabolism—burning more calories at rest than ever before.
🎯 Built a lifelong habit—training four times a week, even on vacation.

But her biggest shift? Mindset.

She used to think:
“I don’t have time.”
“Strength training will make me bulky.”
“I’ll never be able to lift heavy.”

Now? Strength training is her non-negotiable. She makes time. She lifts smart. She fuels properly. And she’s never felt stronger, leaner, or more confident.

And it’s not just about looking better—it’s about feeling unstoppable. More energy. Better sleep. Confidence in and out of the gym.

Natalia isn’t just proving that strength training works—she’s showing exactly what’s possible when you commit.

📽️ Watch my interview with Natalia here.

Remember, action is the difference between dreaming and succeeding. See you next week.

Time for action,
​Coach Jackson

Founding Tonal Coach
Amazon #1 Best-Selling Author
San Francisco Magazine's “Best Trainer For Abs”

P.S. If you’re ready to take your health, fitness, and mindset to the next level, here are two action items:

✅ Apply for my coaching program: I’ll help you lose fat, build muscle, and feel unstoppable. Submit an application here.
✅ Share this email: Know someone who’d benefit from these tips? Forward this email to them and send them this opt-in form.

References:

1. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
2. Mang, Z., Kravitz, L., Amorim, F., & Logan, A. (2019, April 16). How Resistance Training Affects Metabolism. IDEA Health & Fitness Association. Retrieved from https://www.ideafit.com/resistance-training-affects-metabolism/​
3. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5. doi: 10.1073/pnas.94.26.14930. PMID: 9405716; PMCID: PMC25140.
4. Mason IC, Grimaldi D, Reid KJ, Warlick CD, Malkani RG, Abbott SM, Zee PC. Light exposure during sleep impairs cardiometabolic function. Proc Natl Acad Sci U S A. 2022 Mar 22;119(12):e2113290119. doi: 10.1073/pnas.2113290119. Epub 2022 Mar 14. PMID: 35286195; PMCID: PMC8944904.
5. Greco V, Bergamo D, Cuoccio P, Konkoly KR, Muñoz Lombardo K, Lewis PA. Wearing an eye mask during overnight sleep improves episodic learning and alertness. Sleep. 2023 Mar 9;46(3):zsac305. doi: 10.1093/sleep/zsac305. PMID: 36521010; PMCID: PMC9995773.