You Are Your Child’s Favorite Person Until 12...BUT
The First 12 Years Set the Tone
If you’re a parent, there’s something critical to understand you are your child’s favorite person until 12. This isn’t just some "come to Jesus" observation. It’s a fact. Until around this age, your child looks at you with a lens of admiration, trust, and reliance. They see you as the hero, the figure they want to emulate, and the person who holds the answers. They believe you can do no wrong.
Read MoreMarkets Update
The US stock market pulled back marginally last week after trading back up & through the early April lows following Trump’s tariff announcements. Headlines on the tariff front leaned positive throughout the week, with most of the focus remaining on any major takeaways between the US & China. Trump & his team announced an agreement with the UK which included lower tariffs on UK-made cars to 10%, steel & aluminum was removed entirely from the tariff list, and a 10% universal tariff on everything else will remain… It was viewed as a generally positive outcome, with more announcements with other trade partners to follow in the coming days/weeks.
Read MoreEat More, Weigh Less: How Fiber Makes Dieting Easier
When it comes to dieting, most people obsess over calories, macros, and meal timing—but often overlook one of the most powerful tools for weight loss and overall health: fiber.
You’ve probably heard you should “eat more fiber,” but do you know why? Let’s break it down in simple terms and explain how fiber works, and why it’s a game-changer for anyone trying to lose weight or improve their nutrition.
Read MoreInterview with Daniel Guzman
Head of Performance at 3X4 Genetics
As a strength and conditioning coach, I spent years helping athletes push their limits, but I saw too many hit plateaus or injuries due to one-size-fits-all approaches. I conducted countless power and fitness assessments to better understand each athlete, but there were always too many unknown variables. A personal breakthrough came when a genetic test revealed my own histamine overload issue, which caused intense stomach pain that limited my training sessions. That sparked my passion for sports genetics. Addressing my personal health issues allowed me to optimize my performance plan and inspired me to help others do the same.
Read MoreHappiness Doesn’t Mean Not Struggling
Real joy lives alongside real struggle.
We live in a culture obsessed with comfort. Everywhere we turn, we’re encouraged to seek ease, convenience, and quick fixes. Advertisements promise us happiness in the form of beach vacations, luxury cars, and wrinkle-free lives. Self-help books are packed with “10 easy steps” to a better you, instead of a High Performing Playbook. Social media feeds show polished snapshots of people smiling, succeeding, thriving—often with little sign of the chaos that sits just outside the frame.
Read MoreMarkets Update
Stocks were higher again last week, which made for the first back-to-back weekly gains since January. The more impressive stat: We just went 9 straight up days for the S&P, the longest such streak since 2004. We are now back to levels at / slightly above the early April crash following Trump’s initial tariff announcement. That’s an +17% move off the lows in 22 trading days (first chart below). April saw US equity market volumes average ~19billion shares/day for the month, and included the 4 most active days in the history of the US stock market, in terms of volume traded. Total roller coaster, all month long. It does feel like many are left to question where to go from here given the speed of the recovery:
Read MoreNo, Fat Doesn’t Turn Into Muscle (And Muscle Doesn’t Turn Into Fat Either)
There’s a common line you’ve probably heard (or maybe even said yourself):
“I’m going to turn this fat into muscle.”
It sounds motivating—but it’s not technically how the body works.
Here’s the truth:
👉 Fat and muscle are completely different types of tissue, and one cannot “turn into” the other.
So why do people say this? And what actually happens when you lose fat and gain muscle? Let’s break it down.
Read MoreInterview with Jessie Syfko
Vice President, Group Training & Studio at Life Time
Two words: Bahram Akradi!
Meeting him was like meeting an old friend you hadn’t seen in ages but nothing had changed. As odd as it seemed to make this type of career change, I could not deny the that I was intrigued to be part of something so big with such a powerful history. The funny thing is that I told him he would not want me. I repeatedly stated I was too bold, too disruptive, had too many ideas and was not willing to fit into anyone’s box of expectations. I guess that did not faze him.
Read MoreQuarterback Dads: The New Pageant Moms
As parents, our intentions are often pure—rooted in love and support—but sometimes, our actions end up doing more harm than good. Thursday night served as a powerful reminder of that. One takeaway? Nepotism doesn’t guarantee success. If anything, we learned that the NFL values more than just what happens between the lines on Sunday. There's a whole different playbook at work when it comes to off-field perception—especially during the draft process.
Read MoreHow 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.
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