When the day is done, ask yourself, am I proud? — I’ve spent more than two decades cramming behaviors down the throats of others. And it feels wrong. I’d rather talk ideas, concepts, and how to get each individual on their way to becoming who it is they wish to be. Some behaviors will overlap. And some will never go…

No agenda. No hurt feelings. Just results. — I eat the same two meals every day. Each feast contains lots of protein, very few carbs, and some fat. It’s what works for me based on my goals. And when it stops working, I make a small change or two and continue the pattern. I don’t get offended…

Denial is an excellent tactic if you want to immediately feel better without actually fixing the issue. — There’s this idea doing rounds that says a healthy relationship with food is totally permissive and accepting. That if you have a rough day and face dive into a bathtub of cookie dough, you must have needed it. Because you were stressed. Because you can get back on that…

I use MyFitnessPal because it’s easy. I just don’t use it the way everyone else does. — There are two types of food. Food that brings you closer to your goals. And food that doesn’t. The best way to avoid the latter is simply don’t buy it. That doesn’t always work, though. Sometimes a friend stops by with a dozen delicious cinnamon rolls. Then what? And…

I saved time. My breathing improved. I gained more measures for success. — There are specific exercises I consider critically important; Front squats, pull-ups, deadlifts, push-ups, snatches, lunges, and cleans. There are more, but that list is plenty good enough. It’s also apparent why I like them so much. As far as return on investment, there isn’t much better. Unfortunately, treating certain exercises…

Smith made a mistake. No one was hurt. Move on. — The Romans may have invented the crucifixion, but it took Twitter to perfect it. Will Smith is only the latest victim. A once-revered actor turned overnight pariah. Was it wrong for Smith to slap Chris Rock for making a joke about his wife? Sure was. Comedians on stage, no matter…

You don’t have to be athletic, intelligent, young, rich, or genetically blessed. You just have to be courageous. — No one ever said you had to enjoy being bad. You just have to be willing. Unless you don’t want to improve. Then feel free to stay in the rut of the familiar, watching others succeed. And not just at fitness, at life. Those especially mindful go a step…

If I’m entirely honest, I’m never actually hungry. Just bored. — A meal is a planned amount of healthy calories. That makes a snack an unexpected healthy intake of calories. A so-called “cheat meal,” then, is an unhealthy, random collection of calories. Now that we’ve cleared that up, why might we want to skip snacking altogether? First, eating makes most…

Our menu is evolving. Or at least the way we approach it is. And if we want to feel our best, we have to as well. — A new diet hits the media every six days. That’s a lie. But it’s a believable one, right? While I don’t actually know how often we’re bombarded with a fresh nutritional approach, I feel like it’s all the time. And it’s confusing. But it’s also refreshing. It’s not enough…