Training
Desk Job Body: 5 Daily Counters to Nine Hours of Sitting (With Sources)
You can't out-plan nine daily hours of sitting with three gym visits a week. Here are the five counters I actually run, sourced, scheduled, and priced at zero dollars.
Start here · Training
The 3-Day Dumbbell Plan for Busy Guys (Full 8 Weeks, One Pair of Dumbbells)
Three 40-minute workouts a week, one pair of dumbbells, eight weeks mapped out in full — including the week where most guys quit.
Read the full plan →Training
All 6 articles →Training
The 20-Minute Lunch Workout That Doesn't Need a Shower After
The hard part isn't fitting a workout into lunch. It's walking into your 1 p.m. meeting afterward looking like nothing happened. Here's the session built for that.
Training
Couch to 5K, Honest Version: The Weeks Nobody Talks About
I quit Couch to 5K once and finished it once. The difference wasn't fitness — it was knowing about the cliff at week 5 and the rule that repeating a week isn't failing it.
Eating
All 4 articles →Eating
Meal Prep for One: A Guy's Sunday Hour, With the Grocery Receipt
Meal prep for one fails because of boredom, not effort. Here's the one-hour component version, with the real receipt — about $39 for a week of lunches and dinner bases.
Eating
"Eating Like an Adult: 12 Default Meals That Keep You Out of the Drive-Through"
The problem isn't willpower at 6:45 p.m. — it's having no default answer. Twelve meals, most under $4 a serving, all under 20 minutes.
Eating
The Beer-and-Wings Weekend Problem: Enjoying It Without Undoing the Week
The wings never wrecked anybody's week. The story you tell yourself on Sunday morning does. Here's the ledger math and the five-rule playbook I actually use.
Sleep & Recovery
All 1 article →Gear
All 3 articles →Gear
The $150 Home Gym That Covers 90% of What Most Guys Do
Four purchases, about $150 total, and you can run a real strength program in a spare bedroom. Here's the itemized list and what to skip.
Gear
"Running Shoes, Lifting Shoes, Cross-Trainers: What Actually Matters at Each Price"
After wearing out a closet's worth of shoes doing everything wrong first, here's what each type actually does and where the price stops mattering.
Gear
Resistance Bands vs. Dumbbells vs. Barbell: Results per Dollar and Square Foot
I own all three. Ranked by dollars, square feet, and what you can still be progressing on a year from now, the answer is less obvious than the gym-culture one.
Consistency
All 5 articles →Consistency
Getting Back After a Layoff: The 2-Week On-Ramp That Prevents the Re-Quit
Nobody quits fitness once. The pattern that kills comebacks is the same every time — and the fix is a two-week on-ramp your ego will hate and your March self will thank you for.
Consistency
Training in a Heat Wave or Deep Freeze: Adjusting Without Quitting
Extreme weather doesn't kill routines by being dangerous. It kills them by being vague. Here are the decision rules I run in August and February.
Consistency
What I Track and What I Ignore: Scale Weight, Photos, and Gym Numbers
Years of logs taught me that most fitness numbers are noise wearing a lab coat. Here's the one-question test, the four metrics that pass it, and the five that don't.
Latest
Every article →- Couch to 5K, Honest Version: The Weeks Nobody Talks About
- The Beer-and-Wings Weekend Problem: Enjoying It Without Undoing the Week
- What I Track and What I Ignore: Scale Weight, Photos, and Gym Numbers
- Desk Job Body: 5 Daily Counters to Nine Hours of Sitting (With Sources)
- Getting Back After a Layoff: The 2-Week On-Ramp That Prevents the Re-Quit
- Resistance Bands vs. Dumbbells vs. Barbell: Results per Dollar and Square Foot
- Meal Prep for One: A Guy's Sunday Hour, With the Grocery Receipt
- The 20-Minute Lunch Workout That Doesn't Need a Shower After