daily practice

Focusing on the small steps that need to be taken on a consistent basis is the key to success.

Whether you are an athlete or an office worker, preventative maintenance on your body is a big deal.

It's not what you'd expect.

The most important thing to recognize is that you must never go back to that old version of yourself—be your own hero instead.

Improvement only comes from letting go of focus on outcomes and learning to experience the sense of flow that drives quality.

Purpose stems from struggle, not from comfort.

Of all the methods we’ve come across for fitting in fitness, none are as convenient and easily applied as Bruce Lee’s morning static contraction circuit.

Get ahead of the game, working on dynamic balance is good for the mind and body, and helps you in all movements.

Good training is simply the execution of movement patterns at intentional tempos and a strong grasp on when to progress and regress intensity.

The hardest part of getting in shape is getting started.

Going back to basics and addressing static posture is the best way to overcome an injury or even a strength plateau.

Quality of movement or PRs and rep numbers? At the end of the day, your approach needs to be far more about enjoying your fitness than appeasing someone else’s notion of toughness or fragility.

These movements are the basics before you start getting fancy with anything else and they should never be forgotten.

The job of a coach is never done, and that applies double to the self-coach.

You know you will feel better after doing it even if the motivation isn’t there.

If it doesn't challenge you then it won't change you, and change is needed for growth.

The key to your warm-up is to start simple and do what works for you.