My three goals for every client-athlete are always the same:

Stay safe. Have fun. Get results.

Ultimately my wish is for you is to lead by example and inspire others to get healthy. But it begins with YOUR choices.

You choose to be healthy.

You...

Decide what you want, believe you deserve it, and put yourself in a situation to make it your reality.

It's really that simple.

Respectfully speaking, please stop waiting for some quick-fix workout or magic diet pill.

A quick story about unicorns....

This may not sit well with some people who are over the age of 40, but I’m okay with that.

See, people want to be happy… and the common approaches to nutrition and fitness don’t make them happy.

Seems simple, right?

But consider...

I'm obsessed with figuring out how to do things better.

More efficiently.

In fact there's something called the Minimum Effective Dose (MED), which is right up my alley.

Maybe you will like it too.

The MED is simply the smallest dose that will...

You can have your ideal body.  

One that provides you the ability to do whatever you want and live a wonderful lifestyle…  

...all while having an impact that you’re proud of.  

Helping others and leaving a legacy....

Everybody has a friend that's eternally starting some "new" diet or workout regimen.  

Problem is, your friend is rarely successful.  

That's because this newfangled solution is actually a rotten trick.  

Let me explain.  

...

I'm a big fan of soft-serve ice cream.

Especially if it's the salted caramel kind. In a sugar cone.

Every so often I will enjoy a pint of frozen goodness after a tough resistance training workout.

Problem is, dairy makes me feel downright awful.

...

Overwhelmed and feeling stuck?

Super-long to-do lists that never get done?

These days it's hard to keep up. There's so much to do.

And know, and accomplish.

No wonder why you feel exhausted all of the time.

It's no surprise that you're stressed...

This classic lift targets your glutes and hamstrings, plus it’s one of the best total-body exercises you can do.

Here's a step-by-step lesson to do the Barbell Deadlift with perfect form every time:

1. With your feet wider than...

Before we get started, please pray for the people injured or killed in the September 11 terrorist attacks of 2001.

Please say a prayer for their families too.

I'm reminded of what time of year we've entered into and my heart grows heavy.

Every...

If you’ve ever felt like you’ve caught a bad mood from someone, it probably wasn’t your imagination.

I read a study in a journal called Nature Neuroscience, that looked into this, and was fascinated because it’s something...

Today I want to cut through all of the confusion and share seven rules for losing stubborn bodyfat.

Are there things that could be added to this?

Sure, but if you follow these SEVEN you will be well on your way.

Here they are...

Rule #1. Maintain...

When you look to change something, like losing weight or feeling happier, what typically happens?

Maybe you're all smiles and positivity... all of the time.

Perhaps you complain about it, fill your mind with negative beliefs, and instill fear that...

One particular sunny morning, in graduate school, I was in the cell biology laboratory looking through a powerful microscope.

I recall we were studying Cryptosporidium, which is a leading cause of waterborne disease among humans in the United...

You've probably read many fortune-cookie-style motivational quotes.

So many, in fact, that they've become cliche.

I bet even Confucius, the ancient teacher-philosopher, would become immune to the eternal wisdom embedded in these popular sayings:

...

I learned about "taking imperfect action" way back when I officially became a strength-and-conditioning coach at the ripe old age of 23.

At that point I was quite inexperienced and felt scared due to proverbial stormy weather:

Becoming a strength...

Lots of people, over the age of 40 years, ask me how to quickly and easily get fit.

In particular they ask how to drop abdominal fat.

While I know they are hoping for a simple answer, here's the truth:

Creating your "Ideal Body" (the leanest and...

Imagine we meet in the courtyard of a tucked-away coffee shop.

The place smells amazing as several fresh Colombian roasts percolate.

We sit at a table, steaming mug of coffee in hand, and I ask you this important question:

"Over the past 12...

Have you ever wondered why some over-40 men and women seem to accomplish so much while others accomplish so little?

I know I have.

As a fitness-and-nutrition coach, I’ve been blessed to observe both.

I’m grateful to have such a unique...

These three common excuses may be holding you back from having your ideal body and life.

A life that brings true happiness and deep satisfaction.

You’ve heard the common theory regarding motivation:

Humans are motivated to achieve pleasure...

Life can be stressful, right?

Regardless of your situation, we’ve all been impacted in one way or another by life's challenges. Think death of a loved one, job loss, global viral pandemic, etc.

Maybe you’re a small business owner like...

If you're over the age of 40, and you've gained some unwanted weight or feel out-of-shape, it’s going to take commitment to re-build your body.

But what do most people do?

They start something new, all excited, and when it doesn’t work...

Today I want to share some thoughts about breaking bad habits.

The kind of terrible habits that destroy families and make people sad.

In fact, if left unchecked, these awful habits that can potentially end your life.

Like drinking alcohol to...

Your life is busy and complex, with many grownup responsibilities.

Maybe there's "never enough time" for exercise and good nutrition.

But the secret to getting lean and strong isn't crazy workouts and short-sighted diets.

It's shortening your...