First time eating at a restaurant in over four years.
I stepped away from eating out to heal a serious gut imbalance and an EBV reactivation after years of chronic immune symptoms. I simplified everything, real food, removing ultra-processed fats and additives that kept my gut and immune system under stress. It worked. I probably could have eaten out sooner, but when you get your health back, you stop rushing what protects it.
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Nutrition framework that supports energy, health, inflammation reduction, and athletic performance.
One ratio-based framework that supports energy, general health, inflammation reduction, and athletic performance without cutting macros. Contact for free consultation.
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Pro Energetic Carbohydrates List
Could you eat 2–3x your bodyweight in clean, pro-energetic (metabolic) carbohydrates each day to support your metabolism, energy, health, and performance—without relying on dirty carbs? Is this time of year the hardest for you to avoid processed, low-quality carbs? One of the simplest ways to stay away from them is to fuel up with plenty of clean, pro-energetic carbs instead. Coach Note: “Pro-energetic carbs give the body clean fuel that boosts metabolism, stabilizes blood sugar, supports thyroid function, and keeps you powerful and healthy.” Want help understanding pro-metabolic macronutrients, setting your targets, finding your sweet spot, or choosing clean brands?…
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⚡️ Your Gut, Energy & Health ⚡️Your gut can either fuel your energy or drain it.
When certain bacteria overgrow, they release endotoxins (LPS). If your gut barrier is weakened, these toxins can leak into the blood and: • Disrupt your cell’s ability to make energy🔋• Trigger inflammation🔥• Slow recovery & performance💤 But here’s the good news ⬇️ ✅ Choosing foods that support digestion (fruits, roots, quality protein)✅ Balancing gut bacteria✅ Strengthening your cell’s energy production (bioenergetics) …all lower your toxin load → keeping your energy steady, your mood stable, and your health resilient. 💡 Energy = Health. Protect it.
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Front-Loaded Cable Squat
This variation builds strength, stability, and posture all in one move. Benefits: ✅ Builds strong quads & glutes✅ Strengthens core & spinal stabilizers ✅ Promotes upright posture & upper-back strength ✅ Joint-friendly ✅ Boosts athletic carryover (jumping, sprinting, change of direction) Perfect for athletes, those with back sensitivity, or anyone wanting more variety in their squat training. Pro tip: Step back from the cable stack to increase core demand. Without a cable system, use exercise bands.
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Suitcase Deadlift
Benefits ✅ Core stability ✅ Grip strength ✅ Posterior chain power ✅ Real-world functional strength Simple. Effective.
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⚡️ Your Gut, Energy & Health ⚡️
Your gut can either fuel your energy or drain it. When certain bacteria overgrow, they release endotoxins (LPS). If your gut barrier is weakened, these toxins can leak into the blood and: • Disrupt your cell’s ability to make energy🔋• Trigger inflammation🔥• Slow recovery & performance💤 But here’s the good news ⬇️ ✅ Choosing foods that support digestion (fruits, roots, quality protein)✅ Balancing gut bacteria✅ Strengthening your cell’s energy production (bioenergetics) …all lower your toxin load → keeping your energy steady, your mood stable, and your health resilient. 💡 Energy = Health. Protect it.
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The Squat
What I needed was to build range, mobility, strength, and a little style. There are so many squat variations to choose from, but just three in this routine. ✅ Waff Medium Elite Squat✅ Front Loaded Cable Squat ✅ Zercher Squat-on slant board Pick one… or hit all three 🦾 3 sets × 10 reps each
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A Dynamic Sequence Designed to Improve Spinal Mobility
Support core and hip stability, and reinforce balance and coordinated movement. • T-Spine Stick Rotations – Mobilize the upper back and improve rotation for better posture and smoother movement. • Spinal Twist on Stability Ball – Gently decompress the spine while engaging the deep core muscles that support your back. • Terminator Walk– Finish with a controlled, lightly loaded barbell march to train posture, core control, and walking mechanics. Focus on stability over weight—this is about movement quality.
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Terminator Take Offs !
These days, I focus on movements that refine technique, boost recovery, and keep me walking, riding, and coaching at my best. Different from the days of sending wakes, hitting kickers, and grinding concrete—then bouncing back like nothing. Are you ready for the season? Train smarter. Move better. Recover faster🦾
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When the orthopedic surgeon I consulted for my pain remarked, “Your spine reflects the health of a 20-year-old; look deeper,” I had no idea what he meant. I don’t think he did either.
For years, I unknowingly struggled with virus reactivation and gut imbalance. Everything I ate triggered inflammation, leading to daily pain and relentless autoimmune flares. Reintroducing quality dairy, carbohydrates, and nourishing foods didn’t happen overnight. Even after years of:✔️ Clearing out harmful viruses, bacteria, and fungi✔️ Detoxing and supporting my gut✔️ Working with naturopaths I had to carefully reintegrate specific macronutrients to rebuild digestive and metabolic health. 💡 Autoimmunity exists on a spectrum.Whether your gut is thriving, struggling, or somewhere in between, it’s like a muscle that needs training or retraining 🦾 🔑 Nutrition is the foundation, and it’s right at…
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How do you perceive stress on your body?
Beyond metabolic stressors like cold exposure, heat, and intense exercise, consider underlying health issues, daily demands, and the impact of constantly pushing harder while restricting calories and key macronutrients. Here are three key strategies to restore balance, boost energy, and improve stress resilience: ✅ Nourish your body – Eat energy-dense, nutrient-rich foods. Increase calories and macronutrient intake to support both physical exertion and mental/emotional stress. ✅ Balance stress & recovery – Pair intense training with adequate rest. Prioritize sleep and recognize when to scale back to avoid chronic overload. ✅ Incorporate restoration – Use sun exposure, breathwork, meditation, and recovery-focused…
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Do you ever need a quick break from your desk to move, soak up the sun, and reconnect with the earth?
A simple stick, whether a broom handle, PVC pipe, or @stickmobility can help. 1. Grounding supports nervous system regulation and overall well-being. 2. Vitamin D from sunlight boosts bone health, immune function, and energy. 3. Light activation of the upper-body kinetic chain engages the neck, shoulders, arms, wrists, and back to improve mobility, posture, and circulation.
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Supercharge your fitness routine with landmine exercises!
A versatile and joint-friendly way to build strength, improve movement quality, and enhance athletic performance! Improves Balance and Coordination Engages Multiple Planes of Motion Builds Core Strength and Stability Increases Power and Explosiveness Suitable for Small Spaces Scalable for All Fitness Levels Landmine exercises are excellent for building strength, improving movement quality, and enhancing athletic performance while being joint-friendly and adaptable!
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Lower Kinetic Chain Strengthening
With a primed lower body, it’s time to incorporate weight-bearing loads with exercises that build strength, flexibility, stability, and full range of motion, routine inspired by Ben Patrick! ➡️ Tibialis Raises➡️ Knee Over Toes (KOT) Lunge➡️ Loaded Split Squat➡️ Good Morning Squat
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Balance Board Primary Elements
When practicing on balance boards or other balance coordination tools, you can incorporate equipment like PVC pipes, Stick Mobility, or use a wall-mounted support for added stability. Exercising with balance boards provides a wide range of benefits. By engaging the feet, ankles, knees, hips, and lower back, you can strengthen and enhance the function of the body’s kinetic chains. Benefits of Balance Board Exercises:➡️ Improves Posture➡️ Strengthens the Mind-Body Connection➡️ Fine-Tunes Motor Skill Coordination➡️ Supports Neural-Muscle Communication➡️ Enhances Joint Stability➡️ Assists in Rehabilitation Efforts➡️ Strengthens the Core➡️ Promotes a Stable and Confident Step➡️ Have fun and more!
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PVC Pipe Basics
Let’s support the lower body kinetic chain, which includes the feet, ankles, knees, hips, and lower back, to strengthen and enhance the function of all the body’s kinetic chains. Would you like to improve your ability to stand, increase your daily step count, and walk more comfortably on uneven surfaces? Your feet are your body’s first point of contact with the ground and serve as the foundation upon which you stand. By working on your feet, you can improve shock absorption and reduce the risk of injury to other parts of your body! (ProBodX)
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