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This past weekend, I was sick as a dog.

Fever. Body aches. Congestion. Head throbbing. Cold sweats.

Down for the count.

Thankfully, those days are few and far between for me. Although with a toddler running around, they seem a little less rare these days.

Still, being sick reminded me of a phrase I use often:

The best ability is availability.

When we’re sick, we’re simply not the best version of ourselves.

We’re less available for our work. Less available for our families. Less available for our friends. Less available for the things that bring us purpose, energy, and joy.

And while we can’t completely control whether we get exposed to viruses, bacteria, and other pathogens, we can influence something incredibly important:

The resilience of our immune system.

The goal isn’t to wait until you’re sick and then scramble for solutions.

The goal is to build a stronger health defense system before you need it.

Below we’ll cover how.

Start With Sleep

If there were a magic pill for immunity, sleep would probably be the closest thing.

Research shows that inadequate sleep reduces immune function, lowers antibody production, increases cortisol, and makes us more susceptible to illness.

Aim for 7-9 hours per night and try to keep a relatively consistent sleep and wake schedule.

When life gets busy, sleep is often the first thing sacrificed.

Ironically, it’s one of the last things we should compromise.

Fuel Your Defense System

Your immune system is constantly working behind the scenes, and like any high-performing system, it needs fuel.

Focus on the basics:

• Plenty of colorful fruits and vegetables

• Adequate protein

• Healthy fats

• Hydration

• Key nutrients like vitamin D, vitamin C, zinc, magnesium, and omega-3s

One of the simplest goals I recommend is eating more plants.

The more variety and color you bring to your plate, the more nutrients you’re giving your body to work with.

At the same time, be mindful of excessive alcohol and added sugar, both of which can negatively impact immune function when consumed in large amounts.

Move, But Don’t Overdo It

Exercise is one of the best things you can do for your immune system.

Moderate, consistent movement improves circulation, supports immune surveillance, and helps regulate inflammation.

But more isn’t always better.

Intense training without adequate recovery can temporarily suppress immune function.

The sweet spot is consistency.

A combination of walking, Zone 2 cardio, strength training, mobility work, and daily movement goes a long way.

Movement should strengthen the system, not constantly drain it.

Hydration Matters More Than You Think

Hydration doesn’t get nearly enough attention in immunity conversations (or maybe the health conversation in general).

Even mild dehydration can impact how well your body functions and protects itself.

A simple starting point: Aim for roughly half your body weight in ounces of water per day, and increase that amount when traveling, exercising, sweating, or spending time in hot environments.

One of my favorite habits is starting the day with 16-24 oz of water, plus electrolytes and creatine.

Simple. Effective. Easy to implement.

Manage Stress Before It Manages You

Your immune system and nervous system are deeply connected.

When stress remains elevated for long periods of time, immune function tends to suffer.

This doesn’t mean eliminating stress entirely. That’s impossible (and not what we want in the long run anyway).

It means creating daily practices that help regulate it.

A simple formula:

• Two minutes of breathwork

• Five minutes of journaling

• Ten minutes of walking

You’d be surprised how much those small actions can shift your physiology and improve your resilience over time.

What To Do When You Feel Run Down

If you feel something coming on, don’t try to “push through” at all costs.

Instead:

• Prioritize sleep

• Increase hydration

• Focus on nutrient-dense foods

• Reduce training intensity

• Spend time outdoors

• Give your body the resources it needs to recover

Sometimes the most productive thing you can do is rest.

Final Thoughts

Getting sick comes down to two things: Pathogen exposure and immune system resilience.

We can’t completely control exposure. But we can absolutely influence resilience.

And resilience is built through the fundamentals.

• Sleep.

• Nutrition.

• Movement.

• Hydration.

• Stress management.

You might have heard me talk about these things once or twice before. It’s not very flashy. Not very trendy. Not very complicated.

Just foundational habits that are very effective when repeated consistently.

The best time to strengthen your immune system isn’t when you’re already sick.

It’s today. Because, as I mentioned before, the best ability is availability.

And your health is what makes everything else possible.

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Tomorrow, America celebrates its 250th birthday.

There will be barbecues, fireworks, road trips, pool parties, family gatherings, and plenty of food.

And there should be.

Days like this are meant to be enjoyed.

But the reminder I return to every holiday is this: You don’t need to take a break from your health to enjoy a break from daily life.

Both can coexist.

In fact, one of the greatest forms of freedom is having the energy, health, and vitality to fully enjoy the people and experiences that matter most.

So as we celebrate America’s 250th birthday, here are 25 simple habits to help you enjoy the holiday while staying aligned with your health goals.

Movement

1. Start your day with a walk.

2. Move before the festivities begin.

3. Play outside whenever possible.

4. Toss a football, frisbee, or baseball around.

5. Take a walk after meals.

6. Park farther away and collect extra steps.

7. Stand more and sit less throughout the day.

Nutrition

8. Prioritize protein at each meal.

9. Fill half your plate with fruits and vegetables when possible.

10. Stay hydrated before you get thirsty.

11. Alternate alcoholic drinks with water.

12. Eat slowly and enjoy the experience.

13. Don’t arrive starving to the cookout.

14. Let one indulgent meal be just that. One meal.

Recovery

15. Get morning sunlight early in the day.

16. Keep your sleep schedule as consistent as possible.

17. Sneak in a short nap if you need one.

18. Spend a few minutes outside without your phone.

19. Build in a few moments of quiet between activities.

Lifestyle

20. Put your phone away during conversations.

21. Take photos, then return to the moment.

22. Practice gratitude for the people around you.

23. Reflect on how fortunate we are to gather, celebrate, and connect.

24. Let go of perfection and focus on consistency.

25. Be where your feet are.

That’s the big one. The food will come and go. The fireworks will end. The weekend will pass.

But the conversations, memories, laughter, and moments with people you care about are what you’ll remember.

Research consistently shows that strong relationships, movement, purpose, gratitude, and connection are some of the most powerful predictors of long-term health and happiness.

Coincidentally, those are also the things most holidays are built around.

So tomorrow, celebrate. Enjoy the burger. Have the dessert. Watch the fireworks. Spend time with people you love.

Just remember that health and celebration are not competing priorities.

They can support one another.

Here’s to 250 years of history, and to building the health, energy, and vitality to fully experience whatever comes next.

Happy 4th of July. 🇺🇸

What healthy habit are you bringing with you into the holiday weekend?

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Nutrition has become unnecessarily complicated.

One expert tells you to cut carbs. Another says eat more carbs. One diet says avoid fat. Another says fat is the answer. Add social media, podcasts, influencers, and endless nutrition trends, and it’s easy to feel overwhelmed.

But what if nutrition didn’t have to be so confusing?

Over the years, I’ve found that the healthiest eaters aren’t necessarily the people following (insert said diet tribe). They’re the people who consistently practice a handful of foundational principles.

That’s why I created the VITAL Framework.

VITAL is a simple acronym that highlights five pillars of sustainable, evidence-based nutrition:

• Variety

• Intentional Portions & Eating

• Timing

• Adequate Protein & Fiber

• Liquids & Limits

Not rigid rules but principles that are flexible. Principles that can travel with you through busy seasons, vacations, holidays, work trips, and everyday life.

Let’s break down each pillar.

V: Variety

One of the simplest ways to improve your nutrition is to eat a wider variety of foods.

Now I’m going to purposefully contradict myself here. On the one hand, research suggests that people who consume a greater diversity of plant foods tend to be healthier and have a more diverse gut microbiome.

On the other hand, research has also shown that repetitive eating or sticking to the same core meals leads to more weight loss and better adherence.

So what should you do?

Use both of these findings to your advantage. Try to stick to core meals as your staples and foundations, but switch up the veggies, fruits, and grains every so often.

Get creative with snacks, try a new fruit or vegetable every week, add nuts or seeds to your meals.

The goal here is exposure. Think colorful. Fruits. Vegetables. Whole grains. Beans. Nuts. Seeds. Herbs. Spices.

Try aiming for roughly five servings of fruits and vegetables daily (800g) and challenge yourself to add new foods to your plate throughout the week.

Variety creates nutrient security. No single food contains everything your body needs.

So eat the rainbow and nourish the system!

I: Intentional Portions & Eating

Not many of us struggle with eating too little. We struggle because we eat mindlessly.

Big plates. Large cups. Distracted eating. Massive portions.

Meals happen while scrolling. Snacks happen while driving. Portions grow without us realizing it.

Intentional eating helps bring awareness back into the process.

A few simple strategies:

• Slow down and chew your food

• Put your fork down between bites

• Eat without screens when possible

• Stop when you’re satisfied instead of stuffed

• Use smaller plates and bowls

• Prep meals ahead of time

One of my favorite exercises is a simple three-day food audit. Track what you eat without changing anything. Myfitnesspal, Chronometer, or whatever tool works for you.

Most people discover surprises. Often, they’re eating less protein, more added sugar, or fewer fruits and vegetables than they thought.

Awareness creates opportunity.

T: Timing

What you eat matters. But when you eat can matter too.

Our bodies operate on circadian rhythms that influence digestion, metabolism, hormones, energy levels, and sleep quality.

While nutrition timing doesn’t need to become obsessive, consistency helps.

A few guidelines:

• Keep meal times relatively consistent

• Eat most of your food earlier in the day or around activity when possible

• Avoid large meals within two to three hours of bedtime

• Minimize late-night snacking

Try to think about rhythm over rigidity.

Your body thrives on consistency.

A: Adequate Protein & Fiber

If I could prioritize only two nutrients for most people, protein and fiber would be near the top of the list.

Protein supports muscle maintenance, recovery, immune function, hormone production, and healthy aging.

Fiber supports gut health, blood sugar regulation, satiety, and cardiovascular health.

Unfortunately, most people underconsume one or both.

As a general guideline:

• Aim for roughly 0.7 to 1 gram of protein per pound of body weight

• Aim for approximately 30 grams (or more!) of fiber per day

Build meals around protein-rich foods and pair them with fruits, vegetables, legumes, whole grains, nuts, and seeds.

When you eat more protein, you are more satiated and satisfied. When you eat more fiber, naturally, that means you are eating more plant-based, whole foods.

Simple. Effective. Powerful.

L: Liquids & Limits

Hydration is one of the most overlooked performance tools available.

I talk about it a lot, but even mild dehydration can impact energy, cognition, mood, and physical performance.

A simple starting point: Drink approximately half your body weight in ounces of water daily.

Yes, electrolytes help, but be careful adding too much sodium into an already high-sodium diet, which is most Americans' diet.

Beyond hydration, it’s important to create awareness around the things that are easiest to overconsume.

Alcohol. Added sugars. Ultra-processed foods.

This doesn’t mean eliminating them forever. It means being intentional.

The healthiest approach to nutrition isn’t always restriction. It’s moderation. (Sometimes adding healthier items).

These foods can absolutely fit into a healthy lifestyle. The goal is to ensure they remain the exception rather than the foundation.

Putting It All Together

The VITAL Framework isn’t a diet. It’s not a meal plan. It’s not another set of rules.

It’s simply a compass. A way to simplify nutrition when life gets busy and health advice becomes overwhelming.

If you’re looking to improve your nutrition, don’t try to overhaul everything overnight.

Start with one letter.

• Add more variety.

• Practice more intentional eating.

• Improve meal timing.

• Prioritize protein and fiber.

• Drink more water and be mindful of what's easiest to overconsume.

Small actions repeated consistently create meaningful change.

Nutrition is no different. Don’t overcomplicate things.

Stick to what is VITAL.

If you want to dive deeper in this topic, you can check out my podcast episode on the VITAL Nutrition Framework.

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Is the art of reading dying?

When was the last time you read a book cover to cover?

Not your social media feed. Not a newsletter. Not a collection of headlines. An actual book.

If you’re like most people, it’s probably been a while.

And that’s a shame, because reading might be one of the most powerful habits for your growth, your health, and your ability to navigate an increasingly distracted world.

The research is compelling.

Reading has been linked to reduced stress, improved sleep quality, slower cognitive decline, increased empathy, better emotional intelligence, and even greater longevity. Some studies suggest regular readers may live nearly two years longer on average.

But honestly, those benefits aren’t what draw me to reading most.

What I value most is what reading trains us to do.

Slow down. Focus. Reflect. Think.

In a world where our attention is constantly being monetized, manipulated, and fragmented, the ability to sit with a single idea for an extended period of time feels almost revolutionary.

Reading is one of the few activities left that asks us to be fully present. And perhaps that’s why it feels so valuable.

For years, I mostly read books that confirmed what I already believed.

Books the algorithm recommended. Books that felt comfortable. Books that reinforced my existing worldview.

Then I realized something needed to shift. I had to remind myself of something I preach to others, which is that growth rarely happens inside an echo chamber.

Growth happens when we get uncomfortable. When we explore the edges. When we venture into the unknown.

So I started reading differently. I began seeking out ideas that challenged me. Books from different fields. Books written by people I disagreed with. Books that forced me to reconsider assumptions I had never questioned.

The result wasn’t that I changed my mind about everything. The result was that I became a better thinker.

Reading broadly helps us see the world through different lenses. It exposes blind spots. It creates curiosity. It reminds us that there is often more than one way to view a problem.

Some of the books that have had the biggest impact on me weren’t necessarily books I agreed with completely. They were books that stretched me.

Here are a few that changed the way I think and live:

• Why We Sleep – Matthew Walker

• How Emotions Are Made – Lisa Feldman Barrett

• Flow – Mihaly Csikszentmihalyi

• Influence – Robert Cialdini

• Mindset – Carol Dweck

• Breath – James Nestor

• Why Zebras Don’t Get Ulcers – Robert Sapolsky

• The Comfort Crisis – Michael Easter

• Mastery – Robert Greene

• Deep Work – Cal Newport

• Range – David Epstein

📚 (This list could’ve easily been twice as long… but I’ll stop myself here.)

Each one expanded how I think about health, performance, behavior, work, and life.

Which is the exact beauty of reading.

The problem you’re trying to solve. The idea waiting to be sparked. The perspective you’re missing. The inspiration you’ve been searching for.

There’s a good chance it’s already sitting inside a book. Think about that for a second.

The greatest minds in history have spent decades researching, experimenting, reflecting, and distilling their wisdom into books.

What a privilege it is to access those ideas for the cost of a cup of coffee or a library card.

If you’ve fallen out of the habit, don’t overcomplicate it.

• Read what interests you.

• Keep a book where your phone usually sits.

• Read for five or ten minutes before bed.

• Highlight passages that resonate.

• Share what you’re learning with others.

Start with one page. That’s literally all it takes.

And one cautionary note (because I’ve been there). The goal isn’t to read more books for the sake of reading more books. The goal is to think better, live better, and become a little wiser along the way.

So let this be your nudge.

Grab a book. A physical one, if possible.

Read something that challenges you. Read something that inspires you. Read something that changes your mind.

Then take what you learn and do something with it.

Because knowledge is valuable. But knowledge applied is where transformation begins.

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One of the biggest myths in health and wellness is that people fail because they lack discipline.

I don’t buy it (not all the time, at least).

Most people aren’t lazy. Most people aren’t unmotivated. Most people genuinely want to feel better, have more energy, improve their health, and live longer.

The problem is that many of us approach change in ways that almost guarantee frustration.

I’ve seen it with clients. I’ve experienced it myself. We start with good intentions. Then life happens. The routine falls apart. Motivation fades. Progress slows.

And we assume something is wrong with us.

In reality, it’s often just a few common mistakes getting in the way.

Well, I’m here to tell you about those few common mistakes.

1. Wanting Too Much, Too Fast

We live in a world that celebrates overnight success. Health doesn’t work that way.

Most meaningful change happens slowly, then suddenly.

The challenge is that our expectations rarely match reality. We want six months of progress in six weeks. We want a complete transformation by next month.

Research consistently shows that sustainable behavior change is built through small, repeatable actions over time (not the first time you’ve heard this from me).

The people who succeed aren’t necessarily the most talented. They’re often the most patient.

Celebrate small wins. Let consistency do the heavy lifting.

2. Chasing Instant Gratification

Your brain is wired for immediate rewards.

That’s why scrolling social media, eating junk food, or skipping the workout can feel so appealing in the moment.

The problem is that most health investments pay dividends later.

A workout doesn’t transform your health today. A good night’s sleep doesn’t change your life tomorrow. A healthy meal doesn’t immediately improve your metabolic health.

But over weeks, months, and years, those decisions compound.

Health is often the practice of trading short-term comfort for long-term benefit.

3. Lacking Direction

Consistency without clarity is exhausting.

Many people work incredibly hard but aren’t sure what they’re working toward.

• What does success actually look like?

• What are you trying to accomplish?

• What behaviors support that goal?

Without a clear target, it’s easy to bounce from one strategy to the next.

You don’t need a perfect plan. You need a simple one.

4. Going All In, Then Burning Out

This might be the most common mistake of all.

We decide to change everything at once. New workout routine. New diet. New supplements. New morning routine. New bedtime.

And for a week or two, it works. Then life reminds us that life is still life.

The goal isn’t to go hard. The goal is to go long.

Health is less about intensity and more about sustainability. The best program is the one you can still do six months from now.

5. Trying to Do It Alone

Humans are social creatures. Our behaviors are heavily influenced by the people around us.

Research on behavior change consistently shows that accountability, community, and social support improve adherence and long-term success.

Find your people. A coach. A spouse. A workout partner. A friend with similar goals.

The journey becomes lighter when you don’t carry it alone.

6. Letting Your Environment Work Against You

We often blame ourselves for a lack of willpower when the real problem is our environment.

Healthy habits are easier when healthy choices are visible, accessible, and convenient.

Likewise, unhealthy habits become harder when friction exists.

• Want to eat better? Put healthy foods where you’ll see them.

• Want less screen time? Move your phone out of reach.

• Want to move more? Leave your walking shoes by the door.

Environment often beats motivation.

7. Letting Your Mindset Sabotage You

Every action starts with a thought.

If you constantly tell yourself:

• “I’m too busy.”

• “I’m not disciplined.”

• “I’ve always been this way.”

Then those beliefs become self-fulfilling. The stories we tell ourselves matter.

Start where you are. Focus on what’s working. Celebrate progress.

Confidence isn’t something you find. It’s something you build through repeated evidence.

Final Thoughts

The good news is that none of these mistakes are permanent. They’re patterns.

And patterns can be changed.

Health is really just about creating a system that makes showing up easier.

A system built on patience instead of urgency. Consistency instead of intensity. Progress instead of perfection.

Sustainable change doesn’t happen when you become a different person.

It happens when you consistently support the person you’re becoming.

So here’s a question worth sitting with: Which one of these mistakes shows up most often in your life, and what small shift could you make this week to change it?

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Most people don’t fail at health because they lack information. Let’s be honest. Most of us already know the basics.

Move more. Eat more whole foods. Sleep more. Manage stress. Drink more water.

The challenge isn’t knowing what to do. The challenge is consistently doing it.

And that’s why I’ve become increasingly fascinated by mental models. Before knowing what to think, we need to learn how to think.

Mental models are simply frameworks for making decisions. They’re the lenses through which we interpret information, solve problems, and navigate life. And when it comes to health, the mental models we use often determine whether we stay stuck or make progress.

Here are a few that have had the biggest impact on my life and the lives of the people I coach.

Active Open-Mindedness

One of the biggest mistakes people make in health is treating their beliefs as facts. Instead, try treating them as hypotheses.

Maybe intermittent fasting works for you. Maybe it doesn’t. Maybe running is your thing. Maybe strength training is a better fit.

The goal isn’t to defend your current beliefs. The goal is to discover what’s true for you.

The healthiest people I know remain curious. They test. They learn. They adapt.

First Principles Thinking

When health feels overwhelming, go back to the basics.

Social media loves complexity. Your body loves fundamentals.

Before buying another supplement, ask:

• Am I sleeping enough?

• Am I moving regularly?

• Am I eating mostly whole foods?

• Am I managing stress?

Many health problems become simpler when we return to first principles.

Sampling

You don’t need to commit to one approach forever.

Try things. Experiment. Sample different forms of movement. Different recovery practices. Different nutrition strategies.

The more experiences you collect, the more data you have about what actually works for your life.

Research consistently shows that adherence is one of the strongest predictors of long-term success. Finding something you enjoy often matters more than finding the “optimal” strategy.

Growth Mindset

A growth mindset assumes skills, abilities, and behaviors can improve through effort and practice.

Instead of saying: “I’m not disciplined.” Try: “I’m learning how to become more disciplined.”

Instead of: “I’m bad at exercise.” Try: “I haven’t found my movement flavor yet.”

Small shift. Massive difference.

Context-Dependent Thinking

Health isn’t lived in a laboratory. It’s lived in the real world.

Your choices should reflect your current circumstances.

The perfect workout during a stressful work week may look different than the perfect workout during vacation.

The ideal nutrition strategy for a parent with young children may differ from someone living alone.

Flexibility should not be seen as weakness. It can actually be intelligence.

And that brings me to five mindset shifts that I believe make healthy living far more sustainable.

Five Mental Shifts That Change Everything

1. Always Something > All or Nothing: A 10-minute walk beats no walk. A healthy breakfast beats giving up on the entire day. Something compounds. Nothing doesn’t.

2. Consistency > Intensity: You don’t need heroic efforts. You need repeatable efforts. The people who make the most progress are rarely the ones who go the hardest. They’re the ones who keep showing up.

3. Progress > Perfection: Perfection is an impossible standard. Progress is available every day. Focus on getting a little better instead of getting everything right.

4. Systems > Goals: Goals provide direction. Systems create results. A goal might be losing 20 pounds. A system is walking daily, strength training twice per week, and prioritizing protein at meals. Goals matter. Systems sustain.

5. You vs. You > You vs. Others: Comparison has never been easier. Neither has feeling inadequate. But your journey is your journey. Measure yourself against who you were yesterday, not who you see online. That’s where meaningful growth happens.

Final Thoughts

The longer I work in health and wellness, the more convinced I become that sustainable change is less about finding the perfect plan and more about developing better mental software.

The way you think influences the way you act. The way you act shapes your habits. And your habits ultimately shape your life.

So if you’re feeling stuck, don’t immediately ask: “What should I do?” Sometimes it can be better to ask: “How am I thinking about this?”

Sometimes the breakthrough isn’t a new workout, a new diet, or a new supplement. Sometimes it’s a new perspective.

And often, that’s where lasting change begins.

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This past February, I did my first HYROX.

It was equal parts challenging and invigorating. And it reminded me of something simple.

If you never push your limits, you never find the edge.

That applies in sport. It applies in business. It applies in life.

The edge is not where things are comfortable. It is where doubt shows up. Where your legs and lungs burn. Where your mind starts negotiating with you.

And the reality is, most people never get there.

They stop before they start. They avoid discomfort. They let fear make the decision.

But what I was reminded of, and what I learned through my Hyrox experience, is that there is usually more in the tank.

Research in performance psychology shows that fatigue is not just physical. It is perceptual. Your brain sends signals to slow down long before your body is actually done.

Which means, if you’re willing to explore it, there is another gear.

HYROX forced me to find it.

Here are a few lessons I’ll take with me.

1. Build the Gas Tank First

HYROX is a runner’s race. Whether you realize it or not.

Yes, there are stations. Yes, there is strength. But the constant thread is endurance. Running between stations. Running under fatigue. Running when your legs are cooked.

That’s a different challenge.

You need an aerobic base. A real one.

Low-intensity cardio might not feel flashy, but it builds the engine that lets you go fast and go far. More importantly, it prepares you to perform when your body is compromised.

And guess what, that’s what this race is. Movement under fatigue.

And that skill is earned, not guessed.

2. Train Like You Compete

One of the biggest takeaways. You have to simulate the experience.

Running on fresh legs is one thing. Running after sled pushes, lunges, or wall balls is another.

If race day is your first time experiencing that transition, you’re already behind.

Specificity matters.

You don’t train for a 5K on a bike. You don’t prepare for HYROX without combining runs and stations.

It doesn’t have to be perfect. But it has to be intentional.

Feel the fatigue. Learn how your body responds. Figure out your pacing.

When you’ve felt it before, it’s not a shock. It’s familiar.

And that matters when things get hard.

3. Preparation Wins More Than You Think

Race day is not the time to figure things out.

Food. Fuel. Warm-up. Gear. Timing. Logistics.

It all matters.

You need something in your system. You need fuel during. You need to warm up your body without draining it. You need gear that works with you, not against you.

And you need a plan.

Get there early. Know your heat time. Understand the flow.

These are small things. But they add up.

When you’re prepared, you remove stress. You create clarity. You give yourself the best chance to perform.

4. Don’t Let the Energy Break Your Plan

The environment is electric.

Music. People. Adrenaline. Energy everywhere.

And that can be a trap.

I felt great early on. Pushed the runs. Picked up the pace on the first few stations.

And then… I hit a wall.

Hard.

Going out too fast is the kiss of death in a race like this.

You don’t win HYROX in the first half. But you can definitely lose it there.

Steady wins.

Stick to your plan. Trust your pacing. Respect the distance.

Feed off the energy. But don’t let it pull you away from what you know you need to do.

5. Know the Details. They Matter

When you’re tired, small things become big things.

Burpee standards. Wall ball depth. Sled lines. Lap counts.

Miss one, and you pay for it.

Time. Energy. Momentum.

It’s not just about effort. It’s about execution.

Know the rules going in. Don’t leave it up to chance when fatigue sets in.

Run a clean race.

6. Soak It In

At the end of the day, it’s still just a race.

But at the same time, it’s also something more.

The atmosphere. The people. The shared experience.

Strangers cheering. Competitors encouraging each other. Energy that lifts you when you feel like you have nothing left.

That was my favorite part.

It helped me find another gear.

If you can, bring people with you. If you can’t, you’ll still feel it.

This environment gives you something you don’t get on your own.

And once it’s over, it goes fast.

Faster than you expect.

And oddly enough, you find yourself wanting to do it again.

Final Thought

HYROX reminded me of something I talk about often.

Nobody knows what you’re capable of until you show them.

But first, you have to show yourself.

You don’t need to sign up for a race.

But you do need to find your edge.

The place where it gets uncomfortable. The moment where your instinct is to quit. The point where doubt starts getting loud.

That’s where growth happens. That’s where confidence is built. That’s where you learn what you’re made of.

What edge are you avoiding right now…and what would it look like to lean into it?

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My wife and I are in the middle of an interesting journey.

Every so often, we like to do things that challenge us. Things that help us learn, grow, and hopefully become a little healthier and happier along the way.

This time around, we decided to do Whole30.

If you’re unfamiliar, Whole30 is a 30-day elimination diet designed to help people identify food sensitivities, break unhealthy eating patterns, and better understand their relationship with food. For 30 days, you eliminate things like added sugar, alcohol, grains, legumes, dairy, and highly processed foods. Then you slowly reintroduce them to see how your body responds.

The timing made sense for us.

We had just returned from an incredible week in Maui.

And by “incredible,” I mean cinnamon rolls, loco moco, hula pie, and pretty much anything else that sounded good at the time.

No regrets. But by the end of the trip, our bodies were craving a reset.

So we went from vacation mode to whole foods, fruits, vegetables, quality proteins, and no sugar or treats.

It was a shift. And like most worthwhile shifts, it wasn’t always easy.

BUT that’s exactly why I think challenges like this are valuable.

Not because everyone should do Whole30. Not because restriction is inherently good. But because there is something powerful about deliberately stepping outside your comfort zone.

When you challenge yourself, you learn things. You learn what habits are serving you. You learn which ones aren’t. You learn what happens when your usual routines disappear. You learn how often you’re operating on autopilot.

And perhaps most importantly, you learn what you’re capable of.

One of the biggest lessons from this experience has been recognizing that temptation isn’t the enemy. Unpreparedness is.

Most of us face temptations every day. To skip the workout. To doom scroll. To eat the extra cookie. To avoid the difficult conversation. To choose comfort over growth.

The problem isn’t that these temptations exist. Life is meant to include enjoyment, flexibility, and imperfection.

The challenge is that temptations are everywhere. They’re available 24/7. And when we’re tired, stressed, overwhelmed, or stretched thin, we tend to default to whatever is easiest.

That’s why discipline is less about willpower and more about preparation.

Here are six strategies that have helped us stay aligned with our goals during this challenge and in everyday life.

1. Environment Beats Willpower

Make the right choice easier.

When healthy foods are visible, movement is accessible, and distractions are reduced, good decisions become simpler.

Your environment is shaping your behavior whether you realize it or not.

Design it intentionally.

2. Know Your Why

Temporary discomfort becomes much easier when it’s connected to something meaningful.

When you’re anchored in purpose, discipline feels less like deprivation and more like alignment.

3. Audit Your Inputs

The people you spend time with.

The content you consume.

The environments you frequent.

They’re all influencing your decisions.

Take inventory.

4. Plan Ahead

When energy is low, convenience wins.

Having a Plan A and a Plan B removes decision fatigue and helps you stay on track when life gets messy.

Because life will get messy.

5. Know Your Triggers

Patterns reveal everything.

Maybe it’s late-night snacking.

Maybe it’s stress.

Maybe it’s boredom.

Awareness creates options. And options create change.

6. Build Boundaries, Not Perfection

We can’t eliminate every temptation forever. That shouldn’t be the goal.

The goal is to create healthy boundaries that allow you to enjoy life without constantly feeling like you’re starting over.

That’s what sustainable health looks like.

As we’ve gone through this process, I’ve been reminded that growth rarely comes from staying comfortable.

It comes from experimenting. It comes from challenging assumptions. It comes from trying things, paying attention, and learning.

Not every challenge has to be a Whole30. Maybe your challenge is walking every day for a month. Maybe it’s reading before bed instead of scrolling. Maybe it’s finally signing up for the race, taking the class, or having the conversation.

The specifics matter less than the willingness to step into something that stretches you.

Because if you never challenge yourself, you’ll never fully discover what else is possible.

And sometimes the greatest benefit isn’t the result.

It’s the person you become in the process.

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Life doesn’t pause. It doesn’t wait for the perfect moment. It doesn’t suddenly clear your schedule, eliminate your stress, or hand you a stretch of uninterrupted time to finally focus on your health, your goals, or the things that matter most.

It just keeps life-ing. And that’s a reality many of us spend years resisting.

We tell ourselves we’ll start when things calm down. When work gets less busy. When the kids get older. When the move is finished. When the project is done. When we have more energy. When we have more time.

But when was the last time everything went exactly as planned for a full month? A full week? Even a full day?

Life is unpredictable. There will always be another challenge, another responsibility, another unexpected turn.

Which brings me to a simple but important reminder: The thing you’re avoiding isn’t going anywhere.

The workout isn’t going to do itself. The meals aren’t going to prep themselves. The book won’t read itself. The difficult conversation won’t magically resolve itself. The stress won’t manage itself. The boundaries won’t set themselves.

And the health habits you’ve been putting off won’t build themselves either.

Deep down, most of us already know what we’re avoiding.

We know the conversation we need to have. We know the habit we need to build. We know the first step we’ve been delaying.

The challenge is that avoidance feels easier in the short term. We convince ourselves we’re waiting for the right conditions when, in reality, we’re often waiting for discomfort to disappear.

But growth has always required moving before you feel fully ready.

That’s why I think one of the most important mindset shifts we can make is to stop planning for someday and start preparing for every day.

Planning has value. But planning alone can become a form of procrastination.

Planning says: “When things settle down, then I’ll start.”

Preparation says: “Even if things don’t settle down, I’ll be ready.”

That’s a very important distinction.

Health isn’t something you build when life gets easier. Health is what helps you handle life when it gets harder.

The workout builds capacity. The walk builds resilience. The sleep builds recovery. The nutritious meal builds energy. The mindfulness practice builds emotional stability.

None of these habits guarantee that life will go according to plan. They simply help you respond better when it doesn’t.

And that’s the point.

Most people don’t take their health seriously until they’re forced to.

Until the diagnosis. Until the burnout. Until the injury. Until the setback. Until life demands more from them than they’re prepared to give.

But when you invest in yourself before the storm arrives, you navigate it differently.

You recover faster. You adapt more easily. You stay grounded when things get chaotic. You create options.

As Jon Kabat-Zinn famously said: “You can’t stop the waves, but you can learn to surf.”

That’s what healthy habits really are. They’re not about perfection. They’re preparation.

So today, take a moment and ask yourself:

• What am I avoiding?

• What habit have I been delaying?

• What conversation needs to happen?

• What action have I been putting off while waiting for the perfect moment?

Then take one step. Not tomorrow. Not next week. Today.

Life isn’t slowing down. But you can become more prepared for whatever comes next. And often, that’s all you need.

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This week, Move, Thrive, and Come Alive officially entered the world.

After years of researching, writing, rewriting, refining, and living these ideas, I find myself feeling a lot of things.

Grateful. Thankful. Humbled. Energized. Fulfilled.

And perhaps most of all, reminded of something profound:

The best time to plant a tree was 20 years ago. The second best time is now.

So many of the things we want in life sit on the other side of action.

The business. The book. The relationship. The career change. The health goal. The adventure. The dream.

Yet we often convince ourselves to wait.

Wait for the perfect time. Wait for the perfect plan. Wait for the perfect opportunity. Wait until we’re ready. Wait until it makes sense.

What I’ve learned through writing this book: The perfect conditions rarely exist.

At some point, you have to start.

Not recklessly. Not without thought or preparation. Planning matters. Reflection matters. Strategy matters.

But eventually, there comes a moment when thinking has done its job and action needs to take over.

Too many dreams get stuck in analysis paralysis. Too many ideas never leave the notebook. Too many people spend years preparing for a life they could start building today.

So this is your reminder, just as much as it is mine: Start before you feel ready.

Choose realistic over perfect. Learn as you go. Adjust as needed. Trust that clarity often comes from action, not before it.

And if there’s something you’ve been putting off, something meaningful, exciting, or a little scary, maybe today is the day you take the first step.

Not tomorrow. Not next month. Not when everything lines up perfectly. Today.

Thank you to everyone who has supported Move, Thrive, and Come Alive this week. Your encouragement, messages, reviews, and support have meant more than you know.

I’ll leave you with one question: What’s something you’ve been waiting to start that deserves your first step today?

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Today is the day!! After 3+ years of researching, writing, rewriting, refining, and living it…

Move, Thrive, and Come Alive is officially out in the world.

I’ll be honest. At times I can be modest with my personal projects. But not this time, not this project.

I’m deeply proud of this book. Not just because it’s done, but because of what it represents and who it’s for.

This wasn’t written from the sidelines.

It was built through experience. Through trial and error. Through showing up and living these principles day after day.

If you know me, you know this is how I operate. I don’t just talk about it. I try to embody it.

And that’s what this book is.

An attempt to make movement simpler, more practical, and more human again.

Writing it was a journey.

A lot of highs. A lot of doubts. A lot of going back to the drawing board.

Trying to take something complex and make it clear. Trying to create something that actually helps people, not just informs them.

It took time. Energy. A lot of patience. And I didn’t do it alone.

I’m incredibly grateful for the people who supported me along the way. The ones who listened, gave feedback, challenged ideas, and kept me going when things felt stuck.

It really does take a village.

This book was never meant to sit on a shelf. It’s meant to be lived.

A call to move more. To feel better. To reconnect with what your body is capable of. And maybe even help someone else do the same.

If this mission resonates, here are a few simple ways to support:

• Grab a copy. Read it. Apply it. Make it your own.

• Share it with someone who could benefit

• Leave a review. It helps more than you know

• Engage with my social posts

It all matters, and it all adds up! Let’s spark this movement revolution!

Thank you for being here. Thank you for following along. Thank you for allowing me to share this work.

Now it’s time to move, thrive, and come alive.

🚀

Book link: https://www.amazon.com/Move-Thrive-Come-Alive-Science-Backed/dp/1572843667

Ps: I’ll also be hosting a free virtual event this Thursday where I’ll highlight some of the book's core ideas, AND Coya will be giving away 5 FREE COPIES of Move, Thrive, and Come Alive. Don’t miss it. Join here: https://80qf1iv9gip.typeform.com/to/lbtXYQC7

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Growing up, movement was a constant companion, woven seamlessly into the fabric of my everyday life. It wasn’t just a means to an end; it was a source of joy, adventure, and connection. As a kid, I walked to school, sprinted through the activities in PE class, and chased friends while playing tag and sports during recess. When afternoon came, I’d walk home from school, drop my backpack, and set out on some neighborhood adventure, where the boundaries of imagination blurred with the thrill of outdoor play. As the sun dipped below the horizon, I pedaled or raced home, exhausted but ready to do it all over again the next day.

Weekends were a gateway to exploration. Family bike rides helped me see the world and develop my own sense of freedom on the open roads, and hikes immersed us in the raw beauty of nature. Team sports ignited my competitive spirit and showed me what it meant to work as part of a cooperative group. All of these activities challenged my body physically but nourished my mind and soul.

Back then, movement wasn’t a burden or something we stressed about how to increase or improve. We didn’t think about step counts, activity levels, or tracking; it was just a natural part of everyday life. The lines between exercise and just plain physical activity were so blurred that they often didn’t even exist. Movement was a way of being, and although we did many things that most would consider “exercise,” to us, it was just life.

Growing up this way instilled in me a deep love and curiosity for all types of movement and, subsequently, exercise. Unfortunately, as I’ve gotten older, things have changed when it comes to the state of movement in our lives.

In our modern world, we have gradually lost touch with the seamless integration of movement that once shaped our days. We choose cars over walking short distances, trade supermarket aisles for home deliveries, and allow technology to claim our attention, relegating the outdoors to the periphery. We find ourselves seated more often, standing less, and outsourcing physically demanding tasks. Even work, in its digital realm, no longer requires us to venture beyond our front doors. Movement has transformed from a privilege we relish to a mere necessity we endure.

Despite all of the changes in the modern world, there is still hope. Each and every one of us possesses the power to rewind the clock, reclaim the inherent joy of movement, and harness the tools and guidance at our disposal. By integrating natural activity back into our lives and leveraging the wonders of technology, we can ignite the flame of passion for movement within ourselves and others. Countless individuals still cherish a life where movement takes center stage, and it is up to all of us to assist others in unearthing their love for the vitality that movement brings.

This book is a resounding call to action, an impassioned guide that beckons you to infuse movement into your very existence. It is an invitation to embark on a journey of self-discovery—to explore, experiment, and uncover what kindles your unique flame of motivation. Within these pages lie the answers to the many movement questions out there, including what to do, why we should do it, and how to do it. . . seamlessly, consistently, and correctly. This book equips you with the knowledge and tools necessary to embark on your own personal movement revolution. And as this revolution takes hold, it will spread like wildfire, touching the lives of your family, friends, and community, empowering them to discover their own vitality, joy, and fullness of life through movement.

So, let’s embark on this journey together. Let’s build an extraordinary future where movement becomes not only a habit but a profound and exhilarating way of being. Let’s bring revitalized energy back to the world of movement, helping people move, thrive, and ultimately come alive. Because when we are moving, nothing can stop us!

If this resonates, you’ll love the rest of my upcoming book Move, Thrive, and Come Alive (out June 2). It’s a practical blueprint for rethinking fitness and reclaiming movement as part of modern life. Built around 100+ practical tools and habits, this book will help you move more, feel better, and live fully. You can check it out or pre-order it here 👇

https://www.amazon.com/Move-Thrive-Come-Alive-Science-Backed/dp/1572843667

ALSO… I’ll be doing a live event for my new book this Thursday, June 4th at 12 pm EST with my company Coya. The virtual session will be a jam-packed hour all about making movement and exercise more sustainable, practical, and accessible in modern life. I’ll run through some of the core ideas from my book and then answer your questions! If you are interested in joining, you can use the link below or reply to this post, and I can add your email to the event.

Link to join on Thursday at 12 pm EST: https://us06web.zoom.us/j/88579292880?jst=2

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Many people struggle with hitting their movement goals. Only one in four people meets the recommended activity guidelines. The average adult sits 9+ hours a day. Inactivity is linked to the loss of millions of lives each year.

It’s clear we have a problem on our hands. But most people aren’t struggling with movement because they lack the knowledge. People know what to do for the most part. In my experience, much of the struggle actually stems from what’s happening between their ears.

Overthinking. Inconsistency. Doubt. Waiting for the perfect plan, the perfect time, or the perfect motivation.

What do all of these things have in common? They originate in our minds. Movement is not just physical. It’s mental.

The people who build sustainable health aren’t always the most talented or the most informed. They’re the ones who learn how to think differently. How to prepare. How to show up. How to adapt. How to believe. How to keep going when it would be easier to stop.

This is what it means to train your mind.

And when you get this right, everything else gets easier.

1. Preparation: The Work Before the Work

Preparation is one of the most underrated habits in health and performance.

It’s the work you do before the work. The small, often invisible actions that make showing up feel easier, smoother, and more consistent.

• Lay out your workout clothes the night before.

• Schedule your movement like an appointment.

• Keep simple, healthy options within reach.

These aren’t big, flashy actions. But they remove friction.

Research on behavior change consistently shows that when you decide ahead of time when and where you’ll act, follow-through increases dramatically. You don’t rely on willpower. You rely on systems.

Preparation builds confidence. It sends a signal to yourself. I’m ready. I’ve thought this through.

And over time, that compounds.

The people who stay consistent aren’t always the most motivated. They’re often just the most prepared.

2. Show Up. Especially When You Don’t Feel Like It

There will be days when you feel motivated. Focused. Ready.

Those days are easy.

The real test is what you do when you don’t feel like it.

When you’re tired. Busy. Stressed. Off your routine.

High performers don’t succeed because they always feel like it. They succeed because they’ve trained themselves to show up anyway.

And here’s another news flash: When it comes to habit formation, action often comes before motivation, not after.

You don’t (and shouldn’t) wait to feel motivated to move. You move, and motivation follows.

That’s why I say, “Motivation flows when action shows.”

Showing up doesn’t mean going all out. It means doing something.

A walk instead of a workout. A stretch instead of a session. A small step instead of no step.

The act of showing up keeps you in the game. And staying in the game is everything.

3. Adaptability: Pivot, Don’t Panic

Plans are great. Until life happens.

Schedules change. Energy fluctuates. Things come up.

Most people see this as failure. It’s not. It’s reality. It’s life.

The key is adaptability.

Rigid plans break. Flexible ones bend and keep moving.

If you miss the gym, train at home. If you’re short on time, shrink the session. If you’re exhausted, shift to recovery.

Adaptability is a trainable skill.

In fact, it’s one of the most important traits for long-term success. Health will never be a straight line. It zigs. It zags.

The more willing you are to adjust, the more consistent you become.

And consistency always wins over perfection.

4. Confidence and Belief: Built Through Action

Confidence is less something you wait for. It’s not something you innately have, or you don’t. It’s something you build.

Every time you take action, you collect evidence. It’s a vote toward the type of person you want to become. James Clear taught us that in Atomic Habits.

Each action is evidence that you can show up. That you can handle challenges. That you can keep going.

Over time, that evidence turns into belief. And belief drives behavior.

Research from psychologist Dr. Alia Crum shows that what we believe about our bodies and our efforts can directly influence physical outcomes. Positive belief can enhance performance and recovery. Negative beliefs can hold you back.

Your thoughts don’t just stay in your head. They show up in your body.

So we must shift the story.

From “I can’t” to “I can learn.” From “I’m not that person” to “I’m becoming that person.”

Confidence grows in the doing. Not in the waiting.

5. Always Something Beats All or Nothing

The all-or-nothing mindset is one of the biggest barriers in health. I can’t tell you how many times I’ve seen this show up when coaching.

If I can’t do the full workout, I won’t do anything. If I miss a day, I’ve failed. If it’s not perfect, it doesn’t count.

Let me tell you the harsh reality: Most people who chase “all” end up with nothing.

The alternative is simple. Try always something.

Right in line with showing up and being adaptable. Find your “something” to stay in the game.

Ten minutes instead of sixty. One set instead of five. A walk instead of nothing.

These small actions may feel insignificant. I’m here to tell you they’re not.

Research shows that even 11 minutes of moderate activity per day can significantly reduce the risk of early death.

Small doses. Repeated consistently. That’s where the magic happens.

This mindset keeps you moving. It builds trust with yourself. It creates momentum.

And momentum changes everything.

6. Let Your Purpose Drive Your Pursuit

This might be the most important point of them all, and I can sum it up in six words: Motivation is unreliable. Purpose is not.

When you know why you’re showing up, you have something deeper to lean on when things get hard. And they will get hard.

Your purpose doesn’t have to be grand. It can be simple.

• To feel better.

• To have more energy.

• To be present with your family.

• To prove to yourself that you can follow through.

But you have to name it. Without a clear why, it’s easy to drift.

When your purpose is clear, your actions become easier. Your decisions become simpler. Your consistency becomes stronger.

Action builds momentum. Momentum reinforces purpose.

And that loop is what keeps you going.

Putting It All Together

Training your body is important. Training your mind is what makes it sustainable.

• Preparation removes friction.

• Showing up builds consistency.

• Adaptability keeps you moving.

• Belief drives behavior.

• Always something builds momentum.

• Purpose fuels the journey.

None of this requires perfection. It requires repetition.

Because at the end of the day, progress isn’t about having the perfect plan.

It’s about becoming the kind of person who shows up. Adjusts. Learns. And keeps going.

A Simple Way to Start

If you want to apply this today, start here:

• Prepare one small action for tomorrow

• Show up, even if it’s not perfect

• Adjust instead of quitting

• Take one small step

• Remind yourself why it matters

That’s it.

Train your mind. The body will follow.

And over time, those small actions, repeated consistently, will change more than you think.

So here’s the question to sit with: Are you just training your body… or are you training your mind to support it?

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If you’re not changing, you’re not growing.

That sounds a bit extreme, but it’s true.

We’ve all heard the idea that doing the same thing over and over while expecting different results leads nowhere. Yet that’s exactly how many people approach their health, their habits, and their lives.

Same routines. Same thoughts. Same behaviors. But different outcomes are expected.

And then frustration sets in.

The reality is that growth requires change. And change requires intention.

Not someday. Not when it’s convenient. Not when something forces your hand.

Now.

Why We Wait

Most people don’t resist change because they don’t care. Most of us care, want to change, and want to be better. The resistance comes because it’s uncomfortable.

It asks you to question what you believe. It asks you to step into uncertainty. It asks you to let go of patterns that feel familiar, even if they’re not serving you.

And your brain doesn’t love that.

From a behavioral science standpoint, humans are wired for efficiency and safety. Familiar patterns require less energy. They feel predictable. They feel safe. Even when they’re not helping you move forward.

So we wait.

We wait for the “right time.” We wait for the “perfect plan.” We wait until something breaks.

A diagnosis. A health scare. A moment where the cost of staying the same finally outweighs the cost of changing.

But by then, the gap is bigger. The habits are deeper. The work is harder.

Health Happens Upstream

Real health shouldn’t start when something goes wrong. It should start long before that. In the decisions you make every day.

• What you eat.

• How you move.

• How you sleep.

• Who you surround yourself with.

• What you pay attention to.

These are not isolated choices. They’re inputs. And over time, those inputs compound into outcomes.

Research in preventive health continues to show that small, consistent behaviors can significantly reduce the risk of chronic disease, improve energy levels, and enhance quality of life. You don’t need the extreme interventions. Just steady change through repeatable actions.

That’s the opportunity.

You don’t need to wait for permission to take control of your health. You don’t need a perfect system to begin. You don’t need everything figured out.

You just need to start.

What Change Actually Looks Like

I feel like one of the major themes throughout my writing is that change doesn’t have to be dramatic to be meaningful. And in fact, the most sustainable change rarely is.

It looks like:

• Challenging a belief you’ve carried for years

• Asking a hard question and actually listening to the answer

• Choosing a walk instead of staying on the couch

• Going to bed a little earlier

• Saying no to something that drains you

• Letting go of a habit that no longer serves you

These aren’t massive, life-altering moments. They’re small decisions. But they stack.

And over time, they reshape how you think, how you act, and who you become.

Sameness leads to stagnation. And stagnation quietly limits your potential.

A Simple Framework to Move Forward

If you’re feeling stuck, don’t overcomplicate it. Start here:

1. Audit your current reality: Take an honest look at your habits. Not what you intend to do. What you actually do.

2. Identify one area to change: Not ten. Not five. One. Where is the biggest opportunity right now?

3. Make it actionable: What is one small step you can take today? Not tomorrow. Today.

4. Stay consistent: You don’t need perfect. You need repetition.

5. Adjust as you go: Experiment. Reflect. Refine. Growth is not linear.

Final Thought

Change is hard. Growth is harder.

But staying the same has a cost, too. It just shows up later.

The longer you wait, the fewer options you have. The earlier you act, the more control you gain. So don’t wait until you have to change.

Choose to.

Every decision you make is either moving you closer to the life you want… or further away from it.

And the best part? You get to decide.

Your move: What’s one change you can make today, before you’re forced to make it later?

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Trying to be healthy these days can feel like navigating a minefield.

Every scroll, every podcast, every headline seems to introduce a new villain. Seed oils. Artificial sweeteners. Coffee. Carbs. Screens. Plastics. The list never ends.

And while some of these concerns have merit, what often gets lost is context. Dose. Frequency. Individual needs.

Instead, we get a steady stream of fear-based messaging that makes health feel overwhelming. Unclear. Out of reach.

One of the biggest shifts I’ve made, both personally and with clients, is simple:

Stop demonizing the bad. Start adding more good.

I call it subtraction by addition.

The idea is simple: when you focus on what to add, the things that don’t serve you often take care of themselves.

Eat more whole foods, and ultra-processed foods naturally decrease. Move more, and sedentary time shrinks. Sleep better, and late-night scrolling fades.

No extremes or overcorrections. Just better inputs, repeated consistently.

There’s actually solid behavioral science behind this. Research shows that positive framing, focusing on what to do rather than what to avoid, increases adherence and long-term behavior change. It lowers resistance. It builds momentum.

And momentum is what most people are missing.

We tend to think progress comes from massive overhauls. Perfect plans. All-in commitments. But in reality, it comes from small, repeatable actions that stack over time.

• Choosing a diet soda over a regular one. That’s progress.

• Walking daily instead of jumping into a five-day training split. That’s progress.

• Waking up at the same time each day without a 12-step routine. Still progress.

We can’t let perfect be the enemy of better.

Perfection is very fragile. One missed workout, one off meal, one late night, and the whole thing feels like it falls apart.

But better is flexible. Better adapts. Better compounds.

That’s the real essence of subtraction by addition.

• You don’t need to overhaul your life overnight.

• You don’t need to eliminate every “bad” thing.

• You don’t need to follow someone else’s version of optimal.

What you need is awareness. Intention. And a willingness to keep showing up.

A Simple Way to Apply This

If you’re feeling stuck or overwhelmed, start here:

1. Add one good habit: Pick something simple and repeatable. A daily walk. A protein-focused breakfast. A consistent bedtime.

2. Let it crowd out the bad: Don’t force removal. Let your new habit naturally shift your behavior.

3. Remove one source of friction: Look at your environment, your schedule, your inputs. What’s making things harder than they need to be?

4. Focus on momentum, not perfection: Ask yourself: Did I move forward today, even a little?

Health has never been about perfection. And it never will be. It’s about momentum. It’s about showing up. Making informed choices. Doing what you can with what you have.

You won’t avoid every “bad” input. But you can stay intentional. You can keep stacking better decisions.

And over time, that’s what changes everything.

So here’s the question to sit with: What’s one good you can add today…
and what’s one thing you can let go of to make space for it?

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Despite what you might have been told (or sold), getting started with your movement journey doesn’t require a perfect plan, a gym membership, or an hour of free time. You don’t need a product or service. You don’t need to have it all figured out.

Truthfully, most people don’t struggle because they don’t know what to do. They struggle because they overthink where to start.

I’m here to tell you, you don’t need more complexity. You need a few simple actions you can repeat.

These are the ones I come back to again and again.

1. More Walks, More Steps, More Often

One of the most effective movement habits is right in front of us. So simple that it often gets overlooked as not being a real activity. I’m talking about walks.

Walks are the gateway habit. Morning walks, post-meal walks, nature walks, boredom walks, walking meetings. They’re all great.

And no, you don’t have to start with 10,000 steps. Start with something realistic for you. I usually recommend adding 1,000 extra steps or about 10-15 minutes of walking. That’s it.

Research consistently shows that even small increases in daily steps are linked to better cardiovascular health, improved blood sugar control, and lower risk of chronic disease.

More importantly, it builds identity. It reinforces that you are someone who moves. The more you walk, the more you want to walk.

Start small. Stack it daily. Walk after dinner, on your lunch break, during a meeting, or after work.

A long-term study found that people who took at least 7,000 steps per day had a 50–70% lower risk of early death than those who didn’t. That’s massive.

Keep it simple, repeatable, and sustainable.

2. Move More Throughout the Day (Not Just in One Workout)

Many people think they have an “I don’t exercise enough” problem when really they have an “I’m too sedentary” problem. There’s a difference.

We don’t just need more exercise. We need less inactivity.

Long, uninterrupted periods of sitting are linked to increased risk of cardiovascular disease, metabolic dysfunction, and low energy. Even if you exercise, staying still for hours at a time can work against you.

The good news is the fix isn’t complicated.

Break up your sitting. Stand up. Move for a few minutes. Reset your body.

You might have heard of “exercise snacks.” The only snack I actually encourage binging on.

These are small, scattered bursts of movement throughout your day. A few squats while your coffee brews. Calf raises while brushing your teeth. A quick walk between meetings. A plank during a break.

Popularized by voices like Andrew Huberman and Andy Galpin, these micro-movements improve circulation, boost energy, sharpen focus, and help regulate blood sugar.

They also lower the barrier to entry. No gym. No equipment. No schedule. No friction.

Set a simple rule. Every 30 to 60 minutes, stand up and move. Take calls on your feet. Stretch. Walk. Shift positions.

Movement isn’t something you do once a day. It’s something you layer into your life.

Small bursts. Repeated often. That’s where the real impact happens.

3. Start Small. Use the Minimal Effective Dose to Stay Consistent

If you want to move more, do yourself a favor and start small. I can’t tell you how many people start too big and burn out or get discouraged because they can’t keep up.

The full workout. The ideal routine. The, dare I say it, “optimized” program. Those mean nothing if you don’t do it consistently. And guess what? Life won’t always allow for optimal, so most people end up defaulting to nothing.

This is where a crucial shift comes into play. From all or nothing to always something.

Anchor with a minimum. Or, as we call it in exercise science, the minimal effective dose.

The Minimal Effective Dose (MED) is the smallest amount of effort needed to produce a meaningful result. This does not mean doing the least. It means doing just enough to create progress without burnout, injury, or decision fatigue.

Most people assume transformation requires going all in, all the time. But research and real life show otherwise. One study published in the British Journal of Sports Medicine found that just 11 minutes of moderate exercise per day can reduce the risk of premature death. That’s less time than a lunch break or a session of scrolling your phone.

When you remove the pressure to do more, you give yourself permission to focus on what matters: showing up, moving well, and being consistent.

Confidence doesn’t come from hitting a huge goal. It comes from showing up consistently. Five minutes. A short walk. A quick circuit. Something you can repeat without friction.

Lock in the habit of doing something. Then build from there.

Because often, the smallest step is the one that keeps everything moving forward.

4. Listen to Your Body

Your body is always communicating. Tightness, fatigue, soreness, pain, low energy, brain fog, and poor sleep. These are all signals. Yet sometimes we treat them as problems to ignore.

As Dr. Kelly Starrett says, “Pain is a request for change.”

Listening to your body doesn’t mean quitting every time something feels off. It means staying curious. Do you need to modify the movement, lower the intensity, adjust the volume, or swap in recovery work?

The goal is to keep showing up, not blindly pushing through. Sometimes, grit is not the problem. The inability to pivot is.

Studies show that individuals who adjust training based on how they feel have better adherence and fewer injuries over time.

Pause. Reflect. Adjust.

That’s how you stay in the game. That’s how you make availability your best ability.

5. Let Movement Be Simple

Despite what you might believe, movement isn’t reserved for athletes, gym-goers, or people following a structured plan. As I’ve mentioned, you don’t need fancy gear, a strict routine, or even a specific reason to get started.

Here’s what you don’t need:

You don’t need to be “in shape.”

You don’t need a gym.
You don’t need an hour-long workout.
You don’t need to sweat buckets.
You don’t need a coach or certification.
You don’t need to wait for the perfect time.
You don’t need a goal.
You don’t even need to call it exercise.

Movement doesn’t have to be loud or flashy to count. In fact, most of the best movement isn’t. It’s quiet, uncomplicated, and ordinary.

It’s walking to clear your head. Playing with your kids on the floor. Dancing in the kitchen. Stretching before bed. Standing while you work. Doing five squats during a break.

We often overcomplicate health. We think if we’re not doing it “right,” it’s not worth doing at all.

But that thinking keeps people stuck.

The truth is, movement meets you where you are. And the only wrong way to move… is not to.

Final Thought

There are 1,440 minutes in a day and 10,080 in a week.

If you exercise for 30 minutes a day, five days a week, that’s just 150 minutes total. About 1 percent of your entire week.

1 percent.

That’s the minimum recommendation from the CDC. And yet only 1 in 4 Americans hits that target.

We have a movement crisis on our hands. Not because people don’t care, but because life gets busy and we stop noticing how little we move.

Let this be your sign. Your call to action.

Movement doesn’t need to be extreme to be effective. It just needs to be consistent.

Start with one of these. Or a couple. Just start.

Build momentum. Stack wins. Let it compound.

Because when it comes to health, the smallest actions, done consistently, are the ones that change everything.

If you enjoyed this article, you will LOVE my new book Move, Thrive, and Come Alive. This article draws on a few ideas from the book. It comes out June 2nd and is available for pre-order! Thank you for your support, and share this article or the book with someone who might need an extra kick to get moving or move more.

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The average person now spends over 12 hours a day engaged with digital media. Half the day scrolling, swiping, watching, reacting.

The even crazier part is that most of it is unconscious.

Our attention is constantly being monetized, manipulated, or distracted unless we decide otherwise. And over time, that shows up as something deeper than lost time. It shows up as lost energy.

What we pay attention to, we become. Where focus goes, energy flows.

So before we talk about doing more, it’s worth asking one question. Where is your attention actually going?

Social media. Newsfeeds. Emails. Notifications. Group chats. Podcasts layered on top of everything else. It’s non-stop. And while these tools can add value, they can also quietly erode focus, increase stress, and fragment your thinking.

In research, they call this “attention residue.” Every time you switch tasks, part of your attention stays behind. Over time, that constant switching drains mental energy and reduces your ability to do meaningful work.

This is why energy management often matters more than time management. We all get the same 24 hours. What separates people is how they direct their attention within those hours.

So the goal is not to opt out of digital life. It’s to design better defaults.

Here’s where I start.

1. Build Mental Buffers

Your day doesn’t need to start or end with noise. Create boundaries that allow you to be connected with the world around you.

No phone for the first 30 minutes of the day. No screens during meals. A daily walk without devices. Seems trivial, but it can be liberating.

These small boundaries create space. Space for clarity. Space for thought. Space for presence.

And that space is where better decisions, empathy, and even creative ideas come from.

2. Set Tactical Tech Limits

Willpower is unreliable. Environment is not. Set up your environment so the desired behavior is the easy one. And then create friction for undesired habits.

Use tools like app blockers if needed. Turn your phone to greyscale to reduce visual pull. Create what I call “No Phone Zones,” like during my morning routine, at the dinner table, during workouts, and pre-bed.

When the rule is clear, the decision is already made.

3. Clean Up Your Inputs

Your digital environment is shaping your mental environment. What you consume bleeds into how you show up and your mood. Be cognizant of this.

Unsubscribe from what you don’t read. Unfollow what drains you. Be intentional about what gets through your digital front door.

God knows we don’t need MORE information. What we need is better information, at the right times, in the right doses.

4. Shift How You Consume

Not every moment needs to be filled. This is one I wrestle with. Podcast while cooking. Audiobook while driving. Music on runs. I try to squeeze something “productive” into every quiet moment. But…

Try this for a day. Cook without a podcast. Walk without music. Drive without noise.

Silence can feel uncomfortable at first. Then it becomes powerful.

You start to think more clearly. You notice more. You reconnect with yourself.

Being alone with your thoughts can help you build a stronger relationship with the person you spend all day, every day with: yourself.

5. Reclaim Your Energy Through Action

If you feel drained, don’t just look at your schedule. Look at your attention.

Run a simple audit for a few days:

• What drains me?

• What drives me?

• What must be done?

• What is just distraction?

Patterns show up quickly. From there, design around what matters.

• Want less social media? Add friction.

• Want to read more? Block time for it.

• Want fewer interruptions? Set rules around when you check messages.

• Want more movement? Schedule it like a meeting.

Energy improves when your attention aligns with your priorities.

A Simple Reframe

You don’t need to delete every app or disconnect from the world (although mini digital detoxes can be great). You just need a plan.

Be mindful. Be intentional. Avoid getting pulled in without your permission.

Your attention is your most valuable currency. And like any currency, it can be spent or invested.

Spent on distractions that leave you drained. Or invested in things that build energy, clarity, and momentum.

Real life still wins. The conversations. The experiences. The moments that don’t fit into a highlight reel.

So here’s something to sit with: If your energy is your most valuable asset, are you investing it wisely?

And if not, what’s one boundary you can set today to start reclaiming it?

Mothers are the foundation of health. Period.

From the moment we’re born, we rely on mothers for care, nourishment, and love.

There aren’t enough words to fully capture what mothers mean to the world. But today, I can try to share a few of the lessons I’ve learned from the incredible women in my life.

I know I wouldn’t be who I am today without them. And my hope is that this inspires you to reach out to a mother in your life and tell her what she means to you.

There is so much invisible work that mothers do. And sometimes, it deserves to be seen, acknowledged, and celebrated.

So here’s my attempt to shine a light on the mothers who shaped me.

My Grandma

My grandma was a special human.

She raised six kids in Southeast DC with far less than most, yet carried everything with grace. She remembered everything, had a sharp sense of humor, and was full of wisdom.

She taught me what true strength looks like. How to listen. The importance of family and tradition.

I’ll never forget the hugs, the food, the stories.

I’m grateful she got to meet her great-grandchild and share her love one more generation forward.

She is missed deeply.

Qualities I admire: Love. Tradition. Patience. Care. Humor. Wisdom. Grace.

My Best Friend’s Mom, Eva Eckenrode

Eva was one of the earliest mother figures in my life outside of my own mom.

I practically lived at their house growing up. And I never once left hungry.

She is grace personified.

She taught me patience, respect, and how to care for people. I learned so much about food, cooking, and what it means to create a home.

She raised three boys, somehow kept us all in line, and supported us as athletes and as humans.

A truly beautiful person, inside and out.

Qualities I admire: Grace. Health. Patience. Joy. Positivity. Respect. Family.

My Mother-in-Law, Dawne Ward

From day one, I’ve been welcomed like family.

Dawne is southern hospitality turned all the way up. To this day, I can’t walk into her house without being offered food, a drink, or anything I might need.

She is one of the most thoughtful people I know. Always looking for ways to brighten someone’s day.

She’s been a constant supporter of my work, my growth, and my life. And she’s taught me lessons in generosity, financial awareness, service, and how to treat people well.

I see her in my wife every single day. And that says everything.

Qualities I admire: Energy. Positivity. Joy. Service. Thoughtfulness. Tradition.

My Sister

My sister, Rian. Amber, as I call her.

We’ve always had a special connection. We think big. We dream. We create.

Our conversations stretch my mind and leave me inspired.

As a mother, she is resilient, passionate, and deeply loving. She gives everything to her kids and makes sure they feel it.

She’s taught me how to express myself, challenge norms, and go after big ideas.

Watching her raise her kids has been one of the greatest gifts.

Qualities I admire: Creativity. Passion. Expression. Resilience. Unconditional love.

My Wife

My wife. My best friend. My anchor.

The most selfless person I know.

You hold everything together with patience, love, and quiet strength.

I don’t say it enough, but everything we’ve built is because of you.

The boys and I are beyond lucky.

And I can’t wait for everything we’ll continue to build together.

Qualities I admire: Love. Support. Trust. Commitment. Selflessness. Family.

My Mom

Mama. Nana.

The strongest woman I know.

A single mother who did whatever it took to give us a great life. Never asking for anything in return. Just doing what needed to be done.

You taught me work ethic. Patience. Grit. Love.

You supported every dream. Encouraged every curiosity. Pushed me to explore, to grow, to become.

As I wrote in my book:
“Every day in my life, I try to embody the qualities I learned from my mother… my passion for knowledge, my desire to help others, and my curiosity are all a product of her.”

You still amaze me. The way you take on challenges. The way you figure things out. The way you keep growing stronger with age.

There aren’t enough words.

So I’ll just say this. I love you. And I’ll keep doing my best to make you proud.

Qualities I admire: Unconditional love. Strength. Resilience. Wisdom. Selflessness.

Final Thought

To all the mothers in my life, and to those I didn’t name here.

Thank you. I love you.

And to everyone reading this, take a moment today.

Reflect on the mothers in your life.
What they’ve given you.
What they’ve taught you.

Then don’t just reflect. Reach out. Tell them.

Mothers may never get all the credit they deserve.
But we can do our part to honor them.

Happy Mother’s Day ❤️

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I’ve been thinking a lot about the idea of “giving yourself grace.”

It’s one of those concepts that sounds right. Feels right. And often comes from a good place.

Slow down. Be kind to yourself. Don’t be too hard on yourself.

All of that matters.

But the more I’ve reflected on it, the more I think this idea deserves a little more nuance. Because sometimes, giving yourself grace can lead to the exact opposite of what you actually need.

When Grace Turns Into Drift

In most cases, from a health standpoint, giving yourself grace means easing off the gas.

Skipping workouts. Letting nutrition slide. Going to bed later. Dropping routines that normally keep you grounded.

And in certain seasons, that makes sense.

But here’s where I’ve started to shift my mindset on grace. It’s when that “grace” becomes open-ended that it can quietly turn into a new pattern. This is the extended grace that I’ve become weary of.

One missed workout turns into a week. One off day turns into a month. One break from structure turns into a loss of momentum.

Behavioral science is pretty clear on this. Habits are built through repetition, but they’re also lost the same way. Small breaks, repeated often enough, can become the new baseline.

So what started as compassion can slowly turn into drift. And drift makes it much easier to regain momentum and consistency.

The Paradox of Tough Seasons

Here’s where things get interesting. The more I thought about this concept, the more I kept coming back to a paradox.

The times when we’re most likely to give ourselves grace… are often the times we need our habits the most.

Think about it. Stress. Busy schedules. Life transitions. Uncertainty.

These are the exact moments where movement, sleep, nutrition, and routine act as anchors.

Not obligations. But anchors.

We know that exercise improves mood and stress resilience. Sleep regulates emotional control and decision-making. Nutrition supports energy and cognitive function. Mindfulness practice can reduce stress and improve well-being.

So when life gets chaotic, removing these behaviors often makes things harder, not easier.

We are essentially removing the antidote to navigating these tough seasons.

A Conversation That Changed My Perspective

This all actually came from a conversation with someone I was coaching.

She was a mom of three, pregnant with her fourth, working a demanding job. Life was full (to say the least). Overwhelming at times.

She was frustrated that she wasn’t exercising more and eating the way she wanted to. So, naturally, I told her to give herself some grace. She was shouldering a lot, so I figured she didn’t need to add guilt on top of that.

But surprisingly, she pushed back.

She said, “Kyle, trust me, I’ve been doing that. And honestly, it’s made it harder to get back on track. I don’t think I need more grace right now. I need more grit.”

It was one of those coaching moments where you learn more than the person you are trying to coach. It really stuck with me.

She wasn’t being hard on herself. She was being honest about what actually helped her feel better.

She mentioned that she felt more like herself when she exercised. She had more agency in her health and her life.

So we mapped out a plan to help her find herself again, through healthy, consistent behaviors that showed her she was capable, strong, and resilient.

Grace vs. Grit. It’s Not Either/Or

Now, I think it’s important to note that this isn’t about eliminating grace.

It’s about applying it intentionally. Grace should be:

• Time-bound. A pause, not a new lifestyle

• Purposeful. Used to recover, not avoid

• Aligned. Supporting your values, not drifting from them

And sometimes, grace doesn’t mean doing less. Sometimes it means adjusting the standard, not abandoning it.

A shorter workout instead of none. A simple meal instead of takeout every night. An earlier bedtime, even if it’s not perfect.

This is where grit comes in. The power to adapt. To persevere when things are going your way.

Not extreme discipline. Not perfection. Not totally optimized. Just the willingness to keep showing up, even in a modified way.

A Better Question to Ask

Next time you think, “I should give myself grace,” pause and ask:

What actually helps me feel better right now?

• Is it removing structure? Or is it keeping a small piece of it?

• Is it sticking to habits or deviating from them?

• Is it grace or grit that I need right now?

Because as we just learned, often, the things we’re tempted to drop…are the exact things that help us steady the ship.

Takeaways

• Grace is powerful, but too much can create unintended patterns

• Habits don’t just build momentum. They lose it too

• Stressful seasons increase the value of foundational behaviors

• Adjust the standard instead of abandoning it completely

• Use grace intentionally, not as an open-ended escape

• Sometimes what you need most is not less effort, but a different kind of effort

I’ll leave you with this. Life will always be busy. Messy. Unpredictable.

So the goal isn’t to wait for the right moment.

It’s to find a way to keep showing up within the moment you’re in.

Grace when you need it. Grit when it counts.

And the awareness to know the difference.

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Most people don’t fail because they don’t care. They fail because they think small efforts don’t matter.

A short walk feels insignificant. One healthy meal feels like a drop in the bucket. Five minutes of movement feels like it won’t move the needle.

So they wait. For more time. For a better time. For more motivation. For a better plan.

And in that waiting, they stay at zero.

But a friend once told me something that stuck: Anything over zero compounds.

That has been something that I’ve used daily ever since.

The Power of One

Every streak starts with one. One rep. One walk. One decision. One moment where you choose action over hesitation.

Research consistently shows that starting is the biggest barrier. Psychologists call it “activation energy.” Once you begin, the resistance slowly drops. The second rep is easier than the first. The second day is easier than the first day.

This is how momentum works. Not through massive breakthroughs, like movies, shows, and media like to portray. Through small, repeatable actions.

And over time, those actions stack.

Why Small Wins Matter

We tend to underestimate what small actions can do.

But physiologically and psychologically, they matter more than we think.

• A 10-minute walk after a meal can improve blood sugar regulation.

• Drinking 16-24 oz of water upon waking can shift your morning energy

• A few sets of bodyweight movement can maintain strength and mobility.

• A short wind-down routine can improve sleep quality.

• 2-3 minutes of daily mindfulness practice can improve focus and clarity

These are not massive inputs. But they create measurable outcomes. And maybe more importantly, they build identity.

Every time you show up, you reinforce a belief: “I am someone who follows through.”

That belief (along with a strong “why”) is what carries you when motivation fades.

From All-or-Nothing to Always Something

The biggest trap in health and performance is the all-or-nothing mindset. I’ve talked about this multiple times, but it’s worth repeating over and over again.

Here’s what I typically see:

• If it can’t be perfect, we skip it.

• If it’s not optimal, we wait.

• If we miss one day, we fall off completely.

News flash: Progress doesn’t work that way. Life doesn’t work that way.

Real progress is built on “always something.”

• Do what you can.

• When you can.

• With what you have.

Doing something compounds. Doing nothing does not.

What This Looks Like in Real Life

Instead of waiting for a full workout, go for a 10-minute walk. Instead of planning the perfect nutrition strategy, cook one solid meal. Instead of overthinking your routine, stretch for five minutes.

Then do it again tomorrow.

Consistency has never been about intensity. It’s truly about continuity.

Continuity creates momentum. Momentum builds capacity. Capacity makes everything else easier.

This should all sound familar because it’s what I constantly preach. Consistency is the secret sauce.

Takeaways

• Start with one. That’s where every streak begins

• Lower the bar. Make showing up easy

• Focus on frequency over intensity early on

• Replace all-or-nothing thinking with always something

• Let small actions build identity and momentum over time

There’s no shortcut here. But there is a simple path.

Show up once. Then again. Then again.

Over time, those small moments don’t stay small.

They compound into something much bigger.

So here’s the question to sit with: What’s one small way you can show up for yourself today?