How Alcohol Can Quietly Ruin Your Gains
You train hard. You eat clean. You do most things right — but alcohol might still be slowing you down.
Even moderate, “social” drinking can interfere with your body’s ability to build muscle, recover properly, and burn fat. It’s not about demonizing alcohol — it’s about understanding how it actually affects your progress, so you can make informed choices based on your goals.
Read MoreWhy More Men Need to Surround Themselves with Strong Women (aka Weapons)
If you want to go further, stronger, and sharper—stand next to a weapon, not a wallflower.
We live in a time where masculinity is constantly being debated—dismantled, defended, and redefined. And in the middle of that storm, one truth gets overlooked:
Real men aren’t intimidated by strong women—they’re sharpened by them.
If you’re serious about becoming a high performer—not just in the gym, not just in your bank account, but in your life—you need to audit who you’re standing next to. Because if the people closest to you aren’t weapons, you’re not sharpening. You’re softening.
Read MoreMarkets Update
🇺🇸 Happy Memorial Day!! 🇺🇸
Take a moment today to honor and remember those who made the ultimate sacrifice for our freedom.
We’ll be back next week ready to rock—until then, enjoy the holiday and time with your loved ones!
Read MoreHow to Bounce Back After a Memorial Day Weekend Binge
Let’s face it—Memorial Day weekend often turns into a free-for-all. BBQs, beers, s’mores, chips, and enough sodium to make you wake up feeling like a water balloon. But here’s the deal: one indulgent weekend doesn’t ruin your progress. What will ruin it is letting a 3-day slip turn into a 3-week spiral.
Here’s how to reset—fast.
Read MoreInterview with Michael Chernow
Founder, Kreatures of Habit
Rising before the sun! As long as I get 7 hours sleep - If I have to be up later for events etc. I will give myself the extra time, as SLEEP is integral to success in everything. I will not sacrifice getting sufficient sleep to be up at 5:15am.
Prayers and Push-ups - Every morning for the last 20+ years… no matter where I am.
Skin and oral care routine - I have a 3 step Skincare protocol and a 4 step oral care protocol .
Why I Love Being Perfect
Too many people are chasing this idea of a “perfect life.” Let’s be crystal clear—there is no such thing. But what you will experience are moments of perfection along your journey to becoming the most consistent high performer you can be. And that’s the real goal: to string together as many of those perfect moments as possible.
Read MoreMarkets Update
Markets were up for a 3rd week in the past four. We are now ~ 3% from the record high set back in February, and close to 20% above the April lows following the initial tariff announcements from Trump. The agreement between the US & China a little over a week ago, was both better-than-expected + happened faster-than-expected… The markets reacted accordingly, playing catchup right from the jump a week ago today.
Read MoreHow I’d Structure 5 Days of Cardio for Maximum Conditioning
Most people treat cardio as a punishment or an afterthought. Big mistake.
If your goal is to actually build a serious engine—whether for Hyrox, CrossFit, bodybuilding, sport, or just being a high-performing human—you need to target all the energy systems, with intent. That means structuring your week around intensity, recovery, and purpose!
Here’s how I would structure a week of cardio across 5 days:
Read MoreYou 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 More