Discover the R.E.P.S. Framework, a proven method to break through gym plateaus and achieve consistent fitness progress. Learn how Repetition, Enjoyment, Purpose, and Sustainability can transform your workouts and help you build lasting strength and endurance. With actionable tips and the PR Training App, take control of your fitness journey and reach new heights in the gym and beyond.

Learn how to build aerobic capacity with a balanced approach to cardio. Discover why combining sustainable and unsustainable workouts can boost endurance, improve recovery, and enhance overall fitness.

Many things contribute to your mental health, but in psychology research, gratitude is consistently associated with greater happiness. It helps individuals cherish good experiences, handle adversity, and build strong relationships. Gratitude makes you:

1. Less Materialistic - Turns what you have into enough, and more.

2. More Optimistic - Makes your memories happier, creating a sense of fulfillment.

3. Less Self-Centered - You focus on the acts of others/for others instead of your own.

Full-body workouts have surged in popularity among fitness enthusiasts and athletes alike. Unlike split routines that focus on specific muscle groups on different days, full body workouts engage multiple muscle groups in a single session. Research supports the effectiveness of this training approach, demonstrating its benefits for muscle growth, strength development, and overall fitness.

Incorporating high-protein meals into your diet is a powerful strategy for achieving fat loss and muscle growth. Throughout this ebook, you will receive five nutritious recipes that taste great and support your fitness goals. Remember, consistency is key—making these meals a regular part of your diet can help you sustain energy levels, build lean muscle, and promote overall health.

As you embark on your journey, don’t hesitate to experiment with the ingredients and adjust the recipes to suit your tastes. The most successful meal plans are those that you enjoy and can maintain over the long term.

Stay committed, listen to your body, and celebrate your progress. Here’s to your health, strength, and the delicious meals that will fuel your journey!

No matter your background, no matter your experience level, you can get stronger.

"How?"

By making sure you are training effectively and using the right movements to help you build a strong, muscular, and healthy physique.

Stick to these 5 movement patterns consistently and strength will follow.

Last holiday season I was frequently asked - "I missed a couple of days of training. Do I go back to the beginning or do I continue with where I left off?"

Maybe you missed a day or two of training? Maybe you missed an entire week or more? Either way, you aren’t quite sure how to re-engage in training. The thought of being behind, makes you hesitate about where to jump back in.

I'm going to help you with this very common predicament.

Has a doctor ever told you or someone you know to lose weight? These two words are so common but we never pause to consider whether losing is the best approach.

Today let’s flip the script. I’ll make the case for why we should talk about building muscle - not losing weight - for health, physique, and feeling great too.

This post is unique because I've never done anything like it before. It is a collection of random thoughts and notes over the past 5 years. There is no pattern, theme, flow from one to the next, or significance to the order. The only common thing is that they will make you think about your health, life, relationships, work, decisions, and all things that we should care about as humans.

There is never a good time to be injured and it feels like a big setback when they happen. Just when you're riding a wave of momentum towards getting stronger than ever, that nagging hip, knee, shoulder, or back pain pays you a surprise visit or there is an unexplained freak accident. These tips will help you stay active when this inevitably happens.

Perhaps the name is a little over the top but I promise that applying these rules consistently will have transformational power. 4 are for training and 3 are for nutrition but they're drivers for lasting physical change in how you look and feel.

Did you know that the average person spends 26 years of their life sleeping? With sleep being such a large portion of our lives, it is important to prioritize.

Let's dive into the benefits of sleep on how to get better at it to improve weight loss.

5 steps to fat loss on 1 page. It is foolproof and works every time. That doesn’t mean it is easy. It just means it works every time those steps are truly followed.

It’s time to take action and stock your pantry and fridge for success. The easiest way to stop eating junk food is to not ever have access to it. Stop buying unhealthy food and find the healthy staples that you buy every week. Shopping for staples can be difficult at first but once you know what to look for it’s the easiest thing in the world. Read the full article for my go-to shopping list.

Knowing the foods that help your muscles and metabolism without being high in calories goes a long way.

I call these High Performance Foods. Eat more of these foods more often, and you can maintain your energy and a body you like, while still having special meals out. You don’t even have to track everything.

Just like auditing your own finances, it is tremendously impactful to look at what you are doing on a regular basis each day that is impacting your health positively or negatively. Your Fitness Audit score is a dynamic number that will change throughout your life. As summer closes in on us, and we’re in the second half of the year, it is a great time to asses yourself.

I layout what is important in a fitness audit, how to score, how to interpret it, and what it takes to score better next time.