How I'm Dropping Body Fat Without Cardio: My Journey from 15% to 10.9%
When most people think of fat loss, they immediately picture endless hours on the treadmill or doing HIIT until they’re drenched in sweat. But here’s the truth: I’ve cut my body fat from around 15% to 10.9%—without doing any traditional cardio.
Instead, my approach has been simple, consistent, and surprisingly sustainable. Here’s exactly what I’ve been doing, and how I’m getting leaner while preserving muscle and sanity.
Read MoreInterview with Katie Hoff
Athlete, 3x Olympic Medalist, Speaker, Best Selling Author
My confidence all came from my practices. I had to draw confidence from the times I went in practice and reflecting back on doing all the little things right. Another piece was just creating competing at the highest stage as my "new normal". It didn't feel out of this world because everyone else around me had similar goals.
Read MoreIt’s All About Momentum
I used to fail at vacation a lot! I came back feeling like I needed a vacation from the vacation!
So….
You've been grinding. You've earned this. Weeks—maybe months—of dedication, structure, and commitment to your goals. And now? Vacation time. A break well-deserved.
Read MoreMarkets Update
US equities were mostly lower in a shortened trading week, after ending sharply higher the week before. The S&P is +4.1% the last 2 weeks. Breadth was a positive all week, meaning the equal-weighted S&P outperformed the tech-heavy / market-cap weighted S&P, finishing +0.40% last week. Global trade continues to serve as an overhang with plenty of volatility and a barrage of back & forth daily headlines as tensions with China appear to be on the rise. Stock darling Nvidia was -8.5% after announcing it will take up to a $5.5b charge in the wake of the US government decision to impose license requirements for exports to China. The White House also said China now faces a tariff of up to 245% on imports of certain goods to the US, way higher than the 145% figure that markets have been pricing in the last few weeks.
Read MoreThe Keyboard Was Designed to Slow You Down—So Is Your Workout Plan?
Ever heard the story about the keyboard you’re using right now?
The QWERTY layout—the one we all know and use—was literally designed to slow us down. Back in the typewriter days, people were typing so fast that the machines would jam. So, the keyboard was rearranged to space out commonly used letters and force users to type more slowly.
Read MoreInterview with Kaj Larsen
US Navy SEAL, Journalist, Leader
In the SEAL teams we have a saying that you have to earn your Trident everyday. We don't rest on what we have accomplished because "the only easy day was yesterday." What those two phrases suggest is that resilience is an iterative process of building toughness. Small gains, compounded over time, build strength and resilience. Just like in the gym. If you build lasting strength over time you are better positioned to weather the inevitable storms of life. This is true about mental toughness, by challenging yourself everyday, doing one thing that scares you everyday, pushing yourself beyond your comfort zone, you are hardened to withstand the external forces.
Read MoreEntering A Powerful New Chapter
Last week was a true pinch-me moment. On Thursday, Life Time officially announced the acquisition of my brand, HPLT. This marks a major milestone—not just for us, but for you, our incredible community. Partnering with the largest powerhouse in health and wellness unlocks opportunities to reach and impact more lives, more often.
Read MoreCould Vitamin D Be the Missing Link to Your Health? Why It Matters in Cold, Dark Environments
When it comes to building a solid foundation for wellness—think energy, immunity, and vitality—vitamins and supplements often play a starring role. One nutrient, however, might be flying under your radar, especially if you live in a place where sunlight is more rumor than reality: Vitamin D. Known as the “sunshine vitamin,” it’s a powerhouse that could be the key to unlocking better health, particularly in colder, darker climates. Let’s explore why Vitamin D deserves your attention and how it can make a difference, no matter where you’re weathering the gloom.
Read MoreThe Most Powerful Drug: Belonging
We’ve been watching Adolescence, and it’s one of those shows that really makes you think, especially as a parent.
I’m deeply involved in social media—it’s how I build real community, make a living, and even unwind. From the very beginning, I recognized that social media could be a powerful tool if used with intention. But I’ve also witnessed its harm, particularly for adults, because, much like with our kids, it often triggers deep-rooted issues around belonging. While many point to social media as the main cause of the mental health crisis—and yes, it’s a major factor—it’s really just a symptom of a much larger issue. Phones, tablets, and devices are part of the problem, too. As parents, we sometimes hand them over as a quick fix to maintain peace. But at its core, the real issue is the universal human need for belonging.
Read MoreMarkets Update
Woah. Last week was a doozy, this week could very well be a doozy… again. President Trump’s long awaited tariff plan was announced last Wednesday. Here is the crash course: 10% baseline tariff on all imports, with additional reciprocal tariffs being applied on 60 nations. More importantly, the plan included a 34% tariff on China, 32% on Taiwan, 46% on Vietnam, and 20% on all European Union nations. This was not the baseline expectation. In fact, the interpretation on the Trump press conference Wednesday afternoon quickly pointed to a worst-case-scenario relative to what the market was anticipating, which could be described as more nuanced / measured / less drastic. Markets got smoked. Let’s stretch on what that means.
Read MoreThe Calorie Label Lie: What the FDA Really Allows (and Why It Matters If You’re Overeating)
If you’re someone who tracks your food, counts calories, or even just tries to stay somewhat mindful of what you eat, you’ve probably glanced at a nutrition label and trusted the numbers. After all, it’s regulated by the FDA, right?
Well, here’s the kicker most people don’t know: the calorie count on a food label can legally be off by up to 20%—and still be considered accurate.
Read MoreInterview with Jay Siano
Co-Founder + CEO of SABRE
E-commerce is here to stay however if you’re not blending online and offline, you’re already behind. Retailers have to level up with omnichannel strategies, no question. But here’s the kicker: there’s a massive push for service-based businesses that can't be replaced online. My firm SABRE is continuing to crush it in the wellness space, leading the charge with expansion strategies for clients like [solidcore], SWTZHZ, and Pura Vida.
Read More7 Harsh Realities That Will Empower You
Early on taking on a lot of responsibility during my Hospitality career in a thriving New York City, I was forced to realize some harsh realities early on. As much as I was burned throughout those early years, I am very thankful I was able to experience real life lessons. Here are 7 harsh realities that will empower you.
Read MoreMarkets Update
US stocks were lower last week again, with the S&P 500 back near correction territory (-10% from recent highs). The index is now down 5 of the last 6 weeks, with fairly broad-based weakness across sectors but big tech takes the brunt of the losses. Ongoing trade wars, and total lack of clarity around tariffs in general, continue to dominate news flow. The risks to the American consumer, and the inflationary impacts of the tariffs, is and will be a talking point for months. We’re also continuing to see signs of a stretched consumer.
Read MoreHow Weekend Eating is Ruining Your Diet – And How to Fix It
You’ve been crushing your diet all week—meal prepping, tracking your calories, and staying on top of your nutrition. Then the weekend rolls around, and suddenly, your discipline vanishes. A couple of drinks, a night out with friends, and before you know it, you’ve consumed enough calories to undo an entire week’s progress. Sound familiar? You’re not alone.
Read MoreInterview with Eric Hinman
5x Ironman + Brand Builder
How do you balance training with business and personal life?
Time blocking. My days are incredibly structured. I attached what my day looks like and the tiny wins I check off each day.
Read MoreWhen you’re ready.. you will!
There’s no damn motivational speaker good enough,
no self-help book detailed enough,no love strong enough,
no retreat, affirmation, meditation technique, crystal, podcast, plant medicine, seminar, mentor, healer, or Instagram quote that’s going to change you.
Read More