Some weeks feel like a blur, and it’s hard to tell what actually moved you forward and what quietly pulled you off track. These three questions help cut through that noise. They’re simple, but they show you the difference between short-term comfort and the kind of choices that build real momentum over time. 1️⃣ What felt good in the moment but not so great afterward? We’ve all been there — the extra scroll, the “I’ll skip today,” the snack that turns into a mini picnic. None

You know that frustrating feeling when you know what you should be doing — but can’t seem to pull it off? You walk away thinking, “Come on, I know better than that.” That’s not you messing up. That’s you learning. It’s called conscious incompetence , and it’s one of the most uncomfortable — but most important — stages of mastery. There are four stages in total — and knowing them can make the messy middle feel a lot less frustrating. Stage 1 – Unconscious Incompetence You’re

Ever told yourself, “Right, this time I’m sticking to it”  — three workouts a week, Sunday meal prep, maybe even getting back on the bike at the weekend? You’ve got a plan, you’re motivated, and you’re ready to go all in. But before you do — stress test it. Ask yourself one simple question: “On a scale of 1–10, how confident am I that I can do this on a normal week?” Not a perfect week. Not when you’re ridiing the high of motivation or feeling superhuman. A normal  week — wi

When we talk about getting fit, strength usually takes the spotlight. And I get it — strength training definitely looks cooler than cardio. Lifting heavy, hitting PBs, getting that sweet muscle pump — it’s the stuff we can see and measure. Cardio? That’s just… sweating on a bike, right? But here’s the thing — after years of training (and coaching), I’ve learned that strength alone doesn’t cut it. Fitness is about endurance and recovery too — not just in your workouts, but in

Ever wonder why breakfast got crowned the “most important meal of the day”? Spoiler: it had less to do with science… and more to do with factories, virtue, and a guy who thought cornflakes could stop people from thinking about sex. Breakfast wasn’t always a done thing Before the Industrial Revolution, breakfast wasn’t really a thing. Some people ate early, some didn’t. But once factory life took over, everything changed. Hungry workers made more mistakes by mid-morning, so em

When it comes to building serious strength with minimal fuss, few lifts deliver like the trap-bar deadlift. For starters, it’s a...

When it comes to picking exercises, think of it like having two dials in front of you: skill and load. Turn the skill dial up and you’re...

Funny thing about habits: sometimes what looks like a small change can feel like a much bigger leap. Over dinner the other week I was...

Years ago, I picked up a book by Mark Sisson called The Primal Blueprint . In it, he laid out a simple framework for exercise that really...

I’ve spoken with hundreds of people about exercise over the years—what they do, why they do it, and why some routines stick while others...