Made you look...now you have to tap this image and listen to the podcast. Hi friend, If someone asked me how to change, how to build a new habit, how to stop sabotaging themselves, how to reach a new level in life, my first answer would be simple. Burn it down. Burn it all down. Burn down everything you once believed about yourself. Burn down the ceilings you put above your own head. Burn down the stories you inherited. Burn down the frameworks, the labels, the old narratives that keep you...
11 days ago • 2 min read
Tap the image to check out the new podcast episode! Hi friend, If you have never sat down and chosen your values, chances are you are living by someone else’s. That means the way you make decisions, the boundaries you set or do not set, even the direction you are headed in life could all be based on a script you did not write. Maybe those values were handed to you by your parents. Maybe they came from your culture, your friend group, your workplace, your coach, your church, your old self. You...
18 days ago • 1 min read
Tap the image to check out the new podcast episode! Hi friend, This week’s podcast is titled: "How to bridge the gap between who you are now and who you want to be." That’s the theme of it. But honestly, after I hit publish, more came to me. More started stirring that didn’t make it into the episode, but it made its way here.This is the part I’m still sitting with. Lately, I’ve been scared. Not afraid of failing. But scared of trusting the process. Scared of uncertainty. Scared of stepping...
25 days ago • 1 min read
Hi friend I’ve been thinking a lot about what I’ve been avoiding lately. There’s a difference between doing hard things and doing the hard thing that actually changes you. For a long time, I’ve prided myself on doing hard things. Showing up. Training. Running. Pushing my body. I’ve told myself, “You did it again. You showed up for that 8-year-old version of you. You made him proud.” And that means something to me. But I’ve realized recently I’m not always being honest with myself. I’ve been...
2 months ago • 1 min read
Hi friend, You ever notice this? Sometimes when you're trying to take care of yourself or break a bad pattern, it feels like self-punishment. How strange that is. You’d think that choosing something better would feel good, right? But instead, it can feel like loss. Why? Because even if a behavior isn’t serving the version of you you want to be, it’s familiar. Comfortable. You know what to expect. Sure, you’ve thought about breaking the pattern. But actually doing it means stepping into...
3 months ago • 1 min read
Hi friend, I ran my first marathon last weekend.No race bib. No medal. No crowd.Just me, running loops around an apartment complex, past local businesses, and along a river trail.5 hours. 31 minutes. 16 seconds. It wasn’t fast. It wasn’t flashy.But it meant something. Not just because of the distance.But because I did it. The longest I’d ever run before this was 18 miles, just two weeks prior.Less than two years ago, I’d never run more than a single mile at a time.And I’ve had three surgeries...
3 months ago • 2 min read
Hi Reader, We don’t spend enough time bored anymore. Not real boredom, the kind where you’re just sitting with your own thoughts. No phone. No background noise. No quick dopamine hits from scrolling. Just you, your thoughts, and maybe a little discomfort. But here’s the thing: there’s value in that discomfort. In those in-between moments. The ones where you’re not being fed another video, another notification, another metric. Because when we never give ourselves that space, we start to lose...
3 months ago • 2 min read
Hi friend, Two quick things I’m really excited to share with you: 1. PRFM (aka Perform) is officially open! My training app is live, and you can try it out completely free for the next 3 weeks. No credit card info, no strings. Just a chance to test-drive what I’ve been building. Here’s what’s inside right now: 3 Lifting Programs: Sustain (2x/week, 30–45 min full-body) Build 3x (full-body splits, 60–90 min) Build 4x (upper/lower splits, 60–90 min) 2 Calculators (in On-Demand > Resources):...
4 months ago • 3 min read
Hi friend, You ever feel like motivation is this on-off switch? Like you either have it or you don’t, and if you don’t, well… what now? You just sit around waiting for it to show up? That’s the problem. We’ve been taught to believe that motivation is the prerequisite for action—like you need to feel motivated before you can start. But the reality? Motivation isn’t what gets you going. Momentum is. Clock it: Momentum over motivation. Because momentum nullifies that black-and-white thinking. It...
5 months ago • 3 min read