Journal

The long game.

Training, food, mindset and the life around it, written long. 47 posts and counting.

August 27, 2026 · 2 min readThe Core Move Everyone Skips: Rotation (and Anti-Rotation)Rotation rounds out my list of 7 functional movements, and it's easy to overlook because it shows up in the smallest moments — reaching back to grab your seatbelt — as much as the biggest ones, like a golf swing, a tennis serve, or a baseball throw. At its core (pun intended), rotation uses your abdominals and spine stabilizers to twist your torso around your hips, and adding your legs, hips, and shoulders into the pattern only increases the torque you can generate. A simple way to train it...
August 27, 2026 · 2 min readWhy Your Pulling Strength Disappears First — and How to Get It BackThink about climbing a tree as a kid. That's pulling, the sixth movement on my list of 7, and it's built on a combination of upper-body muscles working together to bring your body toward something fixed. It's also the pattern I see people lose fastest as they get older, to the point that some struggle to stand up out of a chair without using their arms to haul themselves up. Without deliberate pulling work, you quietly lose access to a lot of life. My own regular activities — water skiing,...
August 27, 2026 · 1 min readThe Push-Up Test: How Strong Are You, Really?Lifting a box onto a shelf above your head, rearranging the living room furniture, and a defensive lineman driving a blocker backward all have something in common: they're pushing movements, the fifth on my list of 7. Anything you do that moves an object away from your body counts, and it turns out we push in more situations than we ever give ourselves credit for. The direction you push determines what gets trained: push something straight out in front of you and your chest does most of the...
August 27, 2026 · 1 min readYou're Already Deadlifting — Just Do It RightThe deadlift is one of my favorite movements on the list of 7, mostly because you're already doing it constantly and probably don't realize it. Lifting one end of a couch? Deadlift. Picking up a heavy box off the floor? Deadlift. The only question is whether you're doing it in a way that protects your back or wrecks it. The one rule that matters most: keep your back straight and hinge from the hips, not the spine. Done well, the deadlift is a whole-body exercise that challenges you physically...
August 27, 2026 · 1 min readOne Leg at a Time: Why Lunges Matter More Than You ThinkThe third movement on my list is one people love to skip: the lunge. A lunge is simply dropping a knee in the middle of a step — to pick something up, step under something, or keep your body low to the ground. It looks basic. It is not. Try this quick test: do a lunge with each leg. Is one side noticeably harder than the other? Did you need to grab something nearby, or push off the ground with your hands to stand back up? Those are all signs your legs are compensating for each other instead...
August 27, 2026 · 1 min readSit, Stand, Repeat: Why the Squat Is Non-NegotiableYou squat more than you think. Every time you sit down in a chair or stand back up out of one, that's a squat. It's the second movement on my list of the 7 functional movements everyone should master, and it might be the one with the biggest payoff for the least effort. A strong squat pattern makes ordinary life easier: walking, climbing stairs, getting off the floor. It strengthens the hips and glutes, which helps protect the SI joint as you age, and it drives bone density gains that help...
August 27, 2026 · 1 min readThe Forgotten Movement: Why I Still Obsess Over WalkingLocomotion is the first movement on my list of the 7 functional movements everyone should master, and it's the one people take for granted the most. We walk, jog, climb stairs, and crawl around after toddlers without ever calling it "exercise." But locomotion is the foundation everything else is built on. Lose it, and you lose your independence. That truth hit me hardest on a trip to Disneyland with my best friend Anthony, who was in the middle of chemo treatments. We rented him an electric...
August 19, 2024 · 3 min readHow Good Relationships are MadeI’ve noticed an increasing trend where counselors—both men and women—seem to place the blame for women’s unhappiness in relationships and...
August 6, 2024 · 2 min readThe Benefits of Walking for Stress Relief and Health ImprovementIf you can’t tell by now, I am navigating a challenging period in my life. Managing personal and professional stress demands nearly all...
August 5, 2024 · 2 min read3 Hard Lessons1. The Vulnerability of Relationships No one is immune to hurting you in the pursuit of their own self-preservation. It’s crucial to...
August 4, 2024 · 2 min readHow I Know the Decisions I Make Are Good OnesI was trying to figure out what I wanted to write about today so that way I can film the things going on in my head as I am writing what...
July 30, 2024 · 6 min readReflections on Resilience: Lessons Learned from a Challenging Journey in HawaiiOh man, I think that this is probably a long time coming. As I am starting to recover from the fucking mess I created in my life by...
July 23, 2024 · 2 min readRoutines: Your Pathway to Productivity, Health, and Personal GrowthBuilding and maintaining a routine is more than just a matter of structure; it’s a cornerstone of personal development and well-being....
July 23, 2024 · 2 min readWhen life is overwhelmingIn the hustle and bustle of everyday life, it’s easy to get caught up in negative thoughts and emotions. From feeling overwhelmed by...
July 23, 2024 · 2 min readShowing Up for Yourself: Embracing the Importance and Simple StrategiesIn the whirlwind of daily life, amidst obligations and responsibilities, it’s easy to prioritize others at the expense of our own...
July 23, 2024 · 2 min readThe Power of Action: Living in Alignment with Your BeliefsWe live in a world where beliefs are plentiful, but actions often lag behind. It’s easy to profess values and aspirations, but the true...
July 23, 2024 · 2 min readConquering Negative Self-Talk: From Physical Effects to Empowered ActionHow do you keep going when life seems determined to push you down? When business deals crumble, loved ones depart, or trust is shattered?...
July 23, 2024 · 2 min readEmbracing Self-Compassion: A Journey Beyond Negative Self-TalkGrowing up amidst the turmoil of a fractured family and enduring years of both physical and mental abuse, I internalized a damaging...
March 19, 2024 · 2 min readChanging Negative Self TalkGrowing up as the eldest among half-siblings in a tumultuous household shaped by physical and mental abuse, I internalized a profound...
February 23, 2024 · 1 min readWhat I learned in my 30's I recently celebrated my 40th birthday, prompting deep reflection on the journey through my 30s. It wasn't what I envisioned, but it's...
January 8, 2024 · 2 min readGetting back to HIITIn the whirlwind of the past few years, my once fiery engagement with High-Intensity Interval Training (HIIT) simmered down to embers....
January 7, 2024 · 1 min readWhat Do the Army and Jeff Bezos Have In Common?During my Army days, I learned invaluable social lessons, particularly during my time in Germany. Caring for colleagues on a personal...
December 29, 2023 · 2 min readNavigating 2023: A Candid Reflection on Mental Health, Loss, and GrowthThe holiday season always hits differently, especially for us guys in our 20s and 30s dealing with mental health challenges. This year,...
October 25, 2023 · 4 min readWhat is HappinessI read an article a while back. This was before the Bill and Melinda Gates scandal took place in the public light, but the article was...
October 24, 2023 · 2 min readEnhancing Fitness through NeuroMuscular Electrical Stimulation (NMES)For over two decades, my fitness journey has been a blend of pushing my physical limits and navigating the mental hurdles that come with...
October 16, 2023 · 2 min readUtmost Positive Regard: Ever been in a situation where it feels like someone's gone behind your back? It's an uncomfortable feeling, one that triggers reactions...
September 27, 2023 · 2 min readThe Art of Habit Transformation: Pushing Past ResistanceCrafting new habits is no cakewalk. It's a dance of letting go of ingrained routines that bring comfort, even if they’re harmful, and...
September 27, 2023 · 2 min readHIIT: The Game-Changer in FitnessIn today's time-crunched world, HIIT (High Intensity Interval Training) stands out as a fitness favorite. As its name suggests, HIIT's...
September 25, 2023 · 2 min readMindful Reflections: The Power of Journaling in Chaotic TimesIn the midst of a bustling world, our minds can often mirror that chaos. Over time, this mental clutter can disconnect us from our...
September 12, 2023 · 2 min readDriving Tired: A Hidden Danger We Often IgnoreWe've all been there: pushing through fatigue, driving when every blink feels like a battle to keep our eyes open. It's a perilous act,...
September 12, 2023 · 2 min readThe Profound Connection Between the Mind and BodyThe synergy between our minds and bodies goes beyond mere understanding; it's an intricate tapestry that binds our very essence. As we...
July 19, 2023 · 2 min readRecreation to Support Lifestyle ChangeIn my previous post, I discussed how lifestyle shapes our identity and influences various aspects of our lives. Hobbies, in particular,...
July 11, 2023 · 3 min readOur Life's Style is Why We Should Do What We Do When my health and wellness journey began, I was initially uncertain about the importance of exercise and nutrition. My understanding of...
July 11, 2023 · 3 min readEasy Ways to Keep Nutrition In Check The concept of "meal prep" has gained significant popularity, especially among fitness enthusiasts and health-conscious individuals....
July 5, 2023 · 2 min readWhen Should I Eat?There is a wide range of methods and positions within the field of nutrition, but ultimately, we are all striving to find what works best...
July 5, 2023 · 3 min readIf Nutrition is Troublesome If you find yourself struggling to stick to a nutrition routine or your diet seems off track, don't worry—there are simple steps you can...
July 3, 2023 · 2 min readNutrition: A Key Ingredient to Leading the Life You WantNutrition is indeed a crucial aspect of life, as it profoundly impacts our overall well-being and sets the foundation for success in...
July 3, 2023 · 2 min readYou Have to Take Care of Yourself FirstA solid routine is a key element in maintaining discipline and achieving your goals. It extends beyond just working out and encompasses...
July 2, 2023 · 2 min readThe Best Ways to Accomplish GoalsSo, you have set a SMART goal, and now it's time to cultivate the mindset necessary to reach and maintain that goal. It starts with...
July 2, 2023 · 3 min readFitness Helped Me Find Passion. I Now Have PurposeLet me take you on a journey through my life—a life filled with challenges, resilience, and an unwavering determination to overcome any...
July 2, 2023 · 2 min readHow Powerlifting Anchored Me in ConsistencyMy life is chaotic. Due to many of the seriously negative things that I have experienced, I used to spend a lot of time avoiding almost...
July 2, 2023 · 2 min readFiguring Out Your First Serious Training GoalsLooking to add a training regimen to your life but unsure where to start? One Repetition Maximum (1 RM) testing is a valuable method for...
July 2, 2023 · 4 min readDon't Know Where or How to Start Working Out?If you don't know what functional movement is or why it is a great place to start in the gym, keep reading. Functional movements are...
July 2, 2023 · 2 min readIf You Are Having Trouble Making a SMART fitness Goal Having a strong cardio base is crucial when starting an exercise routine because it forms the foundation for overall fitness and...
June 30, 2023 · 3 min readWhy Fitness is the Best First GoalWhen reflecting on the early days of my adult life, a time marked by feelings of depression, laziness, and a lack of motivation, I...
June 29, 2023 · 3 min readHedge Your Bets: Be SMART About Your GoalsToday I am talking about goal setting and how it can pave the way to unleashing your true potential. Setting a goal is like charting a...
June 26, 2023 · 3 min readDiscovering Myself: Accepting and Overcoming Adversity Through Embracing an Intentional LifestyleWhat's up, guys! I have been on a mission to share my life experiences and the lessons I've learned along the way in order to inspire and...