Is Protein Stealing Your Gains?
Protein is one of the most important nutrients for building muscle.
Without enough protein, your body struggles to recover, repair damaged muscle tissue, and maximize growth from training.
Read MoreNFL: No Finish Line
A dear friend of mine, Eli Wehbe, recently made a shirt that I absolutely love.
Three simple letters:
NFL.
Not the football league.
No Finish Line.
Read MoreYou Don’t Have to Wait for Something Bad to Get Better
Most people wait for something bad to happen before they decide to change.
They wait for the diagnosis.
The layoff.
The failed business.
Read MoreThe Self Covenant
Most people think the benefit of committing to something is the result. I’m currently in a new mental project with Tommy Pomatico my Performance Coach, this will be my first time counting macros and sticking to a designed meal plan.
Here is a popular list:
Lose the weight.
Run the race.
Quit drinking.
Read MoreThe Loyalty Trap
Most people don’t want the truth.
They want validation (this starts to happen at a very young age, everyone wants validation for the record)
Not because they’re ego maniacs. Not because they’re incapable of growth. But because admitting a different perspective might force them to confront something uncomfortable:
Read MoreLook Through a Different Lens
If you’re feeling stuck right now, look at your life through a different lens.
Pretend your life is a business.
Because whether you realize it or not, it is.
You are the CEO.
Your health is your operating system.
Read MoreThe 30 Day Power Commitment
One of the most powerful lessons I have learned is that you do not need to commit to forever.
You just need to commit long enough to discover what is possible.
When I decided to stop drinking alcohol, I did not stand on a stage and announce that I would never drink again.
Read MoreYou’re Never Out of the Fight
This past weekend at the FC Delco Tournament, our 2017 FC Westchester boys found themselves in a situation every athlete eventually faces in life:
Two must win games.
Read MoreThe Forgotten Skill: Gratitude
Somewhere along the way gratitude became performative.
A social media caption.
A journal entry.
A hashtag.
A temporary feeling after something good happens.
Read MoreThe Science of Staying Put: How to Set Up Your Diet for Weight Maintenance
We live in a fitness culture obsessed with extremes. You are either aggressively cutting calories to lose fat, or intentionally overeating to build muscle. But there is an unsung hero in the fitness world that most people completely skip over: the maintenance phase.
Read MoreThe Stress Worth Carrying
The older I get, the more I realize most people are exhausted because they keep searching for a version of life that doesn’t require stress.
That version does not exist.
Read MoreIf Your Lifestyle Requires Escaping Every Weekend, Something Is Broken
Somewhere along the way, people started building lives they constantly need relief from.
That should concern you.
If every Friday feels like survival.
If every weekend becomes emotional recovery.
If every vacation is less about exploration and more about temporary escape.
You are not building a high performance life.
You are building a cycle of avoidance.
Read More48 Hours
We just finished our 25th HPLT Summit alongside an incredible group of speakers and guests including Brian Koppelman, Eddie Hertzman, Emily Tisch Sussman, Nev Schulman, Laura Perlongo, Bill Shufelt, and Nicky Cass.
And honestly, I laugh a little thinking back to the beginning because like most people building something from scratch, I had no idea if this thing was actually going to stick.
Read MoreWhat To Do When You're Done Dieting
You did it.
You lost weight.
Maybe it was 10 pounds. Maybe 30. Maybe you finally fit back into clothes you haven’t worn in years. Maybe you have more energy, more confidence, and finally feel like yourself again.
First, give yourself credit.
Because losing weight while balancing work, kids, stress, travel, family events, and real life is not easy.
Read MoreSome Personal News to Share: My Wife Wrote a Book!
For over 15 years, my wife Chloe has struggled with ulcerative colitis, a form of Inflammatory Bowel Disease (IBD), something that affects millions of people around the world. Now she’s sharing her story in her new book, The Girl’s Guide To Guts.
It’s a memoir about the ups and downs of living with chronic illness while balancing work, motherhood, relationships, mental health, and everyday life.
Read MoreHammer and Nail
Some days you are the hammer.
Some days you are the nail.
The problem is most people only want to identify with the hammer.
They want to be the one applying pressure.
The one dictating pace.
The one landing the hit.
Jealousy
This is not directed at anyone specifically, but a conversation I had recently with another parent made me think deeply.
She was explaining some of the issues her daughter has been experiencing inside her friend group. Not because of bullying. Not because of conflict. But because so many of the girls were quietly jealous of one another. And eventually, that energy started spilling over into the parents too. Tension. Comparison. Passive comments. Distance. Competition where there should have been connection.
Read MoreWhat I Learned From Competing In My First Bodybuilding Show This Past Weekend
This weekend reminded me that sometimes the best decisions you make are the ones that scare you the most.
I stepped on stage for the first time and learned more about myself in a few days than I have in years of training.
The first lesson:
Do something you’ve never done before.
Read MoreThe People Are the Medicine
The more I write, the more it solidifies I made the right decision leaving the hospitality industry and creating another path for myself.
But not for the reason you probably think.
It is not about the money.
It is not about status.
It is not about freedom.
Read MoreNothing Changes Hat Drop
We are fired up to announce the exclusive drop of our very first Nothing Changes hat.
Nothing Changes If Nothing Changes is not just a phrase.
It is a movement.
And it is not going anywhere.
Read More