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10/28/2026

𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗴𝘂𝗲𝘀𝘀𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝘁𝗼 𝗲𝗮𝘁, 𝘆𝗼𝘂’𝗿𝗲 𝗴𝘂𝗲𝘀𝘀𝗶𝗻𝗴 𝗮𝘁 𝘆𝗼𝘂𝗿 𝗿𝗲𝘀𝘂𝗹𝘁𝘀.

The first step is getting better information.

Know your body weight.
Know your body composition.
Know your resting metabolic rate.
Know how much you are actually eating.

A DEXA scan can show body composition. An RMR test can estimate how many calories you burn at rest. From there, tracking food and progress gives you something objective to adjust.

That is how you stop saying, “I think I’m eating pretty well,” and start knowing whether your nutrition matches your goal.

Measure. Track. Adjust.

DM 𝗙𝗨𝗘𝗟 if you want help building a nutrition strategy around your actual data.

10/27/2026

𝗬𝗼𝘂𝗿 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 𝗰𝗮𝗻 𝗰𝗵𝗮𝗻𝗴𝗲 𝗵𝗼𝘄 𝘆𝗼𝘂 𝗳𝗲𝗲𝗹 𝗶𝗻 𝘁𝗵𝗲 𝗺𝗼𝗺𝗲𝗻𝘁.

Standing tall, opening the chest, and creating tension through your back, core, and hips can help you feel more present, more grounded, and more intentional.

It is not a magic confidence hack.

But taking a few minutes to reset your posture, breathe, and physically change how you are carrying yourself can be a useful cue before a meeting, workout, or high-pressure moment.

Sometimes confidence starts with how you show up.

10/23/2026

𝗥𝗮𝗰𝗶𝗻𝗴 𝗛𝗬𝗥𝗢𝗫 𝗧𝗮𝗺𝗽𝗮? 𝗦𝘁𝗼𝗽 𝗽𝘂𝗹𝗹𝗶𝗻𝗴 𝘁𝗵𝗲 𝗿𝗼𝘄𝗲𝗿 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗮𝗿𝗺𝘀.

Your power should start with the legs, then move through the body, and finish with the arms.

If you lead with your arms, you waste energy and make the row harder than it needs to be.

Think:

𝗟𝗲𝗴𝘀 → 𝗯𝗼𝗱𝘆 → 𝗮𝗿𝗺𝘀.
Then recover in reverse.

That is exactly what I teach inside the 𝗛𝗬𝗥𝗢𝗫 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗦𝘆𝘀𝘁𝗲𝗺: better technique, pacing, and race strategy for every station.

DM “𝗛𝗬𝗥𝗢𝗫” or check the link in my bio to get the system.

10/22/2026

Racing HYROX Denver? You're racing a mile high.

Here are 3 things I'd do:
1. Pace your first run slower than feels right. The air is thinner. If you go out at your normal pace, you'll pay for it by the sled.
2. Arrive early and hydrate more than usual. The air is dry and you'll lose water faster. Get in a day or two early if you can.
3. Own your breathing in the roxzone. Use transitions to slow your breath down before every station. That's where you get your race back.
3 weeks out. Train for the race you're actually running.

Comment DENVER and I'll send you my race-prep plan.

10/21/2026

Want a better HYROX sled push?

Do not make the mistake of only practicing sled pushes.

You also need the strength and power to move the sled efficiently.

Build it with:

• Heavy squats and RDLs for lower-body strength
• Walking lunges for single-leg control and drive
• Calf raises for lower-leg strength and force transfer
• Speed work to turn strength into usable power

Then layer the sled work on top.

That is how HYROX training should work. Build the qualities first, then apply them to the race.

I put that system into my 𝟱-𝘄𝗲𝗲𝗸 𝗛𝗬𝗥𝗢𝗫 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗣𝗹𝗮𝗻.

DM “𝗛𝗬𝗥𝗢𝗫” or check the link in my bio to get started.

10/20/2026

Busy schedule does not mean training has to disappear.

Most days, I am coaching from early morning through the evening. So if I want to show up in Nashville ready, I have to look at my calendar, find the window, and use it.

Sometimes that means the hour I thought I had to relax becomes training time.

Shoes on. Get in. Get the work done.

The biggest thing is keeping the commitment I made to myself.

I watch clients do that every day in the middle of demanding careers, families, and everything else life throws at them.

So I have to hold myself to the same standard.

You do not always find time.

Sometimes you decide what matters and make the time.

10/19/2026

If your tricep pushdowns feel more like shoulders and momentum, clean up the setup.

Step back.
Keep your elbows close.
Push the rope down and slightly back toward your hips.
Finish with full elbow extension and control the return.

The goal is simple: keep tension where you want it instead of just moving the weight.

DM 𝗖𝗢𝗔𝗖𝗛 if you want help improving your exercise ex*****on and building a plan that actually progresses.

10/16/2026

The gym really brings out a different version of you 💀🦇

10/15/2026

You’ve been training for HYROX wrong.

More simulations. More random circuits. More suffering.

That is not automatically better preparation.

HYROX training should identify what is actually costing you time, then build the strength, running, station efficiency, and race strategy around it.

Test. Train. Retest.

That is what I teach inside the HYROX Performance System course.

Stop guessing your way to race day.

𝗗𝗠 “𝗖𝗢𝗨𝗥𝗦𝗘” 𝗼𝗿 𝗰𝗵𝗲𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 𝘁𝗼 𝗴𝗲𝘁 𝘁𝗵𝗲 𝗰𝗼𝘂𝗿𝘀𝗲.

10/14/2026

I didn’t start HYROX because I had everything figured out.

I started because I wanted a new challenge.

Hector invited me to race in March 2025, and it ended up bringing together everything I already loved: running, strength, competition, and having something real to train for.

After that first lap, I knew I was coming back.

HYROX gave me a reason to keep getting better as an athlete.

And that is the same thing I want other athletes to experience.

You do not have to be elite. You do not have to have it all figured out. You just need a starting point, a challenge, and a plan to improve.

That is why I created the HYROX Performance System course.

It is the system I wish I had when I started: how to train the stations, build your engine, manage the race, and show up prepared.

If you are thinking about doing your first HYROX or getting better at your next one, start somewhere.

𝗗𝗠 “H𝗬𝗥𝗢𝗫” 𝗼𝗿 𝗰𝗵𝗲𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗰𝗼𝘂𝗿𝘀𝗲.

Address

Arlington, VA

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 7am - 11:30am

Telephone

+17032534621

Website

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