The Number 1 Job of Your Childs Coach

The most important quality your child’s coach must have is the ability to instill self belief deep into their mind. Everything in youth development begins there.

A coach can teach technique, fitness, tactics, and discipline, but none of it matters if your child does not believe in who they are and what they can become. Self belief is the ignition switch for every future achievement. It is the internal engine that turns repetition into mastery and pressure into opportunity. When a coach knows how to cultivate that belief, they are not training an athlete. They are shaping a life.

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You Don’t Need a New Body or a New Mind

I hate when people say they want a new body or they want a new mind.

That statement alone shows the misunderstanding of what real transformation actually is. You do not need a new body. You do not need a new mind. What you already have is one of one, unique, unrepeatable, and perfectly designed for your story. That is your upper edge.

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How To Set Up Your Week of Training (Based On How Many Days You Actually Train)

Most people overcomplicate programming. They copy a pro’s split, get overwhelmed by the volume, miss two days, and suddenly the whole plan feels “ruined.”

Here’s the truth: your training split should match your life, not the other way around.

Below is the cleanest way to structure your week depending on how many days you can realistically train. Not ideally. Realistically.

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Rise Early. Own the Dawn.

Today I walked into my gym in Pelham, High Performance Lifestyle Training, before my daily session with my Performance Coach, Tommy Pomatico. I overheard a powerful conversation between him and Will Carter.

If you don’t know Will, he’s one of those rare athletes who redefine what’s possible. Physically and mentally gifted. A pain blocking machine. One of those guys you look at and think, man, I wish I could do that, be that, or look like that. He’s also one of those guys who, at first, is so easy to hate, but the moment you talk to him, you can’t help but root for him. He’s the type of guy you want to win.

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Adjustments Over Excuses, Always

There’s a universal truth that every parent, entrepreneur, and high performer eventually has to face: you can go from failure to success, but you can’t go from excuses to success. Failure still carries momentum. It means you tried, you learned, and you have data to adjust from. Excuses, on the other hand, are full stops. They end growth before it ever begins.

Excuses are comforting. They protect your ego. They tell you stories about timing, luck, and circumstance. But they also keep you parked on the shoulder while everyone else keeps driving forward.

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The Real Reason You’re Always Bloated (And What to Do About It)

If you wake up with abs but go to bed looking six months pregnant, you’re not alone.

Bloating isn’t just about “eating too much.” It’s about how your body is responding to what, when, and how you eat — plus stress, hormones, and digestion.

The fitness world loves to throw out buzzwords like “gut health,” but let’s strip it down to what actually matters.

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The Real Flex

The real flex in life is how you make people feel.

Let that sink in.

Yesterday I was shooting content with one of my guys, and he mentioned how one of his clients suddenly stopped responding. This particular client always said he would take care of him, etc. etc. (like we haven’t heard that before), but talk is cheap in this fugazi world.

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Reverse Engineering the Optimal Life

This weekend we headed to Minnesota where Life Time calls home. Every time I am there, I am reminded that this partnership, this movement, and this mission are so much bigger than a brand. It is a shared belief in what human potential looks like when it is fully activated.

This weekend carried even more meaning because we officially announced our name change to High Performance Life Time (HPLT). It is a new chapter, but not a new story. The mission remains the same, to help people live their most optimal life through systems, relationships, experiences, and environments that push them to their best.

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My Experience with a Lower Protein Diet

For years, conventional bodybuilding wisdom shaped every aspect of my nutrition. High protein was treated like gospel: the more, the better. At 203 pounds, I routinely consumed close to 300 grams of protein per day. My digestion struggled, energy fluctuated more than I liked, and my meals often felt like chores instead of fuel.

Recently, I experimented with a far more significant reduction: dropping protein from 300 grams to 175 grams per day. The change felt bold and somewhat counterintuitive for someone focused on physique development, yet the impact was immediate and positive.

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Proper Planning Prevents Piss Poor Performance

Six simple words that can define the difference between winning and losing, between chaos and composure, between potential and performance.

But here is what I have learned as a father, as a teammate, and as a leader. The 6 P’s only work when they are built on vulnerable based trust.

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PRIORITIZE YOUR HAPPINESS

This weekend I had a casual check in with a friend, one of those routine conversations where we catch up on life, family, work, and the week ahead. At the end, he asked me what I had going on this week. Without really thinking, I said something that surprised both of us.

I said, “I’m going to prioritize my happiness more than I usually do.”

There was a pause, one of those rare, silent moments where both people know something real just landed. After that, the call shifted.

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My Top 5 Favorite Supplements (and Why They Actually Matter)

Let’s get one thing straight — supplements don’t replace good nutrition.

They supplement it.

If your diet, training, and recovery aren’t dialed in, no powder or pill is going to save you. But once you’ve got the basics locked, the right stack can make a massive difference in performance, recovery, and overall physique quality.

Here are my top 5 supplements I use daily and actually believe in — no fluff, no hype.

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The Line

Parents, this one is for you. The importance of touching the line!

The line represents far more than an annoying drill the coach makes your child do at practice. The line represents how you are supposed to do things. When a coach asks players to sprint to the line and touch it, it is not about conditioning. It is about conviction. It is about integrity. It is about teaching the next generation that excellence is found in the details, not the outcome.

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IRON AND ASPHALT: Two Great Predictors of an Unbreakable Person

Two great truths reveal whether you’re built to win: Iron and Asphalt.

They are the world’s most honest teachers of high performance. They don’t sugarcoat. They don’t care how you feel. They simply show you the truth about who you are. You do not need to be the strongest or have the best endurance, but the "process you live in" makes these two teachers so powerful.

Let’s break it down.

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How Having Variance in Your Diet Improves Gut Health (and So Much More)

If you’ve ever found yourself eating the same meals every day because “it fits your macros” or “it’s easy to digest,” you’re not alone. Consistency can simplify dieting—but when taken too far, it can actually limit your gut health, nutrient diversity, and overall performance.

Let’s break down why adding variance to your diet is one of the smartest long-term moves you can make.

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The Sacrifice Season or Years

There is a reason most people never reach their full potential. It is not because they lack talent, intelligence, or opportunity. It is because they are not willing to endure the seasons that demand absolute sacrifice.

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What Makes Up a House (Friends Edition)

If you are serious about your growth, pause for a moment and ask yourself:

What kind of house are you building, and who have you invited inside? (Focus on friends)

High performance is not just about what you achieve.

It is about the environment you hang out in, the energy that fills your space, and the people who share your walls.

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How Cardio Can Actually Help You Build Muscle (Yes, Really)

When most people hear the word cardio, they picture endless miles on the treadmill and shrinking muscle mass. But that’s a myth. The truth is — when done strategically — cardio can actually help you build muscle. Not by directly adding size, but by improving recovery, work capacity, and the quality of your training.

Let’s break it down.

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Confidence Through Competence

Most people chase confidence like it’s some hidden secret, but the truth is simpler than we want to admit: confidence isn’t something you’re born with, it’s something you earn. And the way you earn it is by becoming ruthlessly competent.

When you know you’ve put in the reps, when you’ve studied the details, when you’ve prepared in silence confidence is no longer a performance you’re trying to fake. It becomes who you are. You don’t need hype or false bravado because your actions, habits, and results have already proven it.

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Monday Mindset: Through, Not Around, it’s on YOU!

I’ll be real with you, I’m struggling to get through something right now. And I had to remind myself of a truth I’ve leaned on my entire life: there’s only one way, and that’s through.

It doesn’t matter how strong, successful, or “dialed in” you think you are. Life will always find a way to test you. Those tests don’t wait for the right conditions. They don’t pause while you gather support. They don’t care how much you’ve already been through.

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