Adam Ringler

✨Today marks my last day at CU Boulder✨

Nearly a decade ago, I walked into this place with a simple goal: show up every day, work my tail off, and help the people around me become the best versions of themselves. Somewhere along the way, this place became much more than a job. It became an extended family.

First, to my brother for life, We stood shoulder to shoulder every single day in the weight room. Early mornings, long nights, wins, losses, and everything in between. Few people truly understand the grind of this profession the way you do. I’m grateful for every rep, every conversation, and every moment we shared building something together.

To Coach and Toriano Towns, thank you for trusting me with your team and allowing me to be part of the journey with Colorado Women’s Basketball. It was an honor to pour into the culture you’ve built and stand alongside you through the highs and the challenges.

To the countless support staff, coaches, and colleagues across the building who I shared the trenches with every day, thank you. The long days are always easier when you’re surrounded by people who care deeply about the mission and the athletes we serve. To , thank you for always being a confidant to confide in; I appreciate you more than you know.

And to my right-hand man, dawg for life, . One of the best athletic trainers and human beings out there. We kept each other sane through the grind of long seasons, constant problem solving, and the pursuit of keeping athletes available. I’ll miss the daily battle with you, brother.

Most importantly, thank you to ALL of the athletes I’ve had the privilege to lead and work with over the years.

You are the reason we show up every day. Your commitment, resilience, growth, and belief in the process is what makes this profession special. It’s what makes coaching great.

You’ve impacted me in countless of ways.

I’m forever grateful for the trust you placed in me and the opportunity to be a small part of your journey.

Remain curious.
Keep being great.

Coach • Sport Scientist • Recovery 👉 Leading Elite Performance

Jack of all trades. Coach, sport scientist, recovery lead, process guide. Some days I’m running warm-ups; other days I’m buried in workload graphs (RPE, workloads, and everything else) or fixing fueling between meetings. It ain’t glamorous. It’s the quiet, repetitive stuff; the small calls, the quick edits, the warm-up cue that saves a season 👉 decisions that actually move the needle.

Here’s the thing: elite performance isn’t one thing. It’s a collection of tiny bets stacked over time. Warmups that actually prepare movement, micro-lessons that sharpen decision-making, a tweak to workload so the roster stays available, and recovery choices that let athletes show up tomorrow. You find the margins and protect them. That’s leadership in this space; practical, persistent, unflashy.

It’s gameday ya’ll!

Save this if you lead the hard, invisible work. Tag a coach who lives in the margins or drop a 🏀 if you’re on the grind today.

All in a day’s work. 🏀

Prehabs, performance microlessons, practice prep, snacks, and load monitoring. Tiny tasks, loud payoff. You know what? Most of the season’s wins live in the invisible stuff; the stuff that never makes the highlight reel but keeps the machine running.

Prehab keeps tissues healthy, microlessons keep skill sharp, practice prep makes each rep count, snacks fuel the next phase, and load monitoring (IMU, GPS, RPE, whatever you use) keeps the stress from compounding into injury. It’s boring, but it’s reliable.

Think foundation, not fireworks.
Do the quiet work and the loud results follow.

Save this for the days you’re grinding behind the scenes. Tag the coach or teammate who lives in the margins and drop a 🏀 if you believe consistency beats flash.

Fasted AM Cardio: Keep the Gains, Protect the Heart 🫀

Wednesday non-training day means a metabolic reset. I keep carbs lower, calories steady, and hit a 45-minute fasted ride on the Keiser. Why? Because offseason lean-gain isn’t just about piling on pounds 👉 it’s about where those calories land

Insulin sensitivity runs the show.
Get that wrong and you pack fat, not muscle.

Here’s what I’m doing (and why it works): low-impact, steady-state cardio preserves metabolic health while I ramp calories for muscle. It helps NEAT stay honest, keeps the cardiorespiratory system responsive, and lets me eat for growth without the metabolic fallout.

You don’t trade long-term health for short-term scale wins; that’s a bad bet. Also, small win: keeping cardio predictable makes the rest of my week easier to program (logbooks, TDEE checks, and progressive lifts all line up better).

You in? Comment “45” if you did your fasted session today or tell me your go-to non-training reset.

Plan made. Plan worked. Like Kobe said, “I’m not negotiating with myself. I signed that contract with myself, I’m doing it.” For me that’s 45 minutes of low-impact conditioning every morning.

No exceptions.
No negotiation.

Whether I’m in Manhattan, KS or Boulder, CO, the session gets done. Treadmill going, steady incline; whatever it takes to get the heart-rate up.

Today was an upper-body lift after the cardio: 50+ minutes, higher reps, hypertrophy-focused work. Not chasing a logbook number that I’ll never repeat in this hotel gym 👉 I trained the muscle, created the stimulus, then gave it the food it needs to grow.

Generally, progress is boring and brutal and consistent. That’s the point. We like to think it’s flashy but most of the time it’s mundane.

Save this if you travel and still want results. Drop a 🧳 if cardio’s non-negotiable for you, or tag someone who needs a reminder that consistency beats perfection.

Spin Bike Morning 👉 56% Strain, Cardio That Actually Counts

Sometimes sleep steals my 5:45AM slot — no drama. I pivot. Treadmill, VersaClimber, whatever’s available. The job’s the same: get the cardio done. As a result, .health rewarded my efforts with a 56% daily strain; proof the morning work showed up.

Here’s the thing; this isn’t punishment, it’s insurance. Forty-five minutes low-impact, fasted or close to it, keeps insulin sensitivity sharp while I add lean mass toward a lean 200 lbs. Those sessions are micro deposits: monotone, boring, effective. Log it. Track it. Add the calories when the trend says to. Consistency stacks where sprinty effort fails.

Save this if you need the reminder. Drop a 🚴‍♂️ if you got your morning in, or tag someone who’d rather find excuses than make progress.

This is…

Former Athlete Society Accountability Call: ✋ Practical Fixes to Replace Lost Structure After Sport

The hardest part after sport isn’t motivation, it’s structure. No practice schedule, no staff, no one tracking the small stuff. In this new Accountability Call I walk through five practical moves I’m using right now to keep progress honest: pick cardio you actually enjoy, build social accountability that holds you when motivation fades, turn travel time into productive blocks, be the weirdo who stays accountable with restaurant food, and learn to tell the difference between low motivation and a nervous system that needs a deload. You know what? These aren’t flashy hacks. They’re simple systems that actually work.

Here’s the thing. If you want long term health and performance, replace guessing with repeatable habits. Keep cardio sustainable, keep nutrition deliberate, and keep feedback loops in place so small course corrections happen before problems show up. Try one of the five for a week and notice what changes.

Watch the full call on YouTube now and tell me which of the five you need most this week.

Evening Routine for Better HRV 👉 Two Hours Before Bed

Two hours before lights-out I run the same mental checklist: what will nudge my HRV up tonight? Usually it’s a short stack:

Red-hued blue-light blockers (ROKA Wind Down style), a measured dose of magnesium, a calming GABA supplement if I’m using one, an eye mask, and a cool, dark bedroom.

Small things, consistent things. They move the nervous system from “on” to “safe.”

Here’s the practical part; why it works (briefly): blue-light blocking helps preserve melatonin; magnesium and calming supplements can reduce arousal for some people; a hot shower followed by rapid cooling speeds the body’s natural sleep signal; gentle foam rolling and low-effort mobility lower sympathetic tone. Together they make sleep come easier and HRV trends look better 👉 not overnight miracles, but reliable marginal gains.

You know what? pick one or two, stick with them for 2–3 weeks, and track the effect (WHOOP, Apple Health, or whatever you use).

A quick caution: this is lifestyle guidance, not medical advice. If you take prescription meds, have a heart condition, or are unsure about supplements (GABA, magnesium, etc.), check with your clinician first; as some supplements interact with medications or aren’t appropriate for everyone.

Try one tonight. Try two for a week. Save this and report back what moved the needle for you; drop a 🌙 if you’ll try the hot-shower trick or a 😴 if you’re starting with blue-light blockers.

The Comeback They’ll Never Forget 🤫

There’s a future version of you telling a story about how you went through trials and came out on top. Every setback you’re facing right now is part of that legend. The nights you doubt yourself, the days nothing clicks, the moments you want to quit; guess what, they all matter.

This is the chapter people skip because it’s uncomfortable. But this is where credibility is built. Keep showing up when no one’s clapping. Keep moving when progress feels invisible. One day this pain turns into proof, and the story you tell won’t sound lucky. It will sound earned.

Make the ending undeniable. Make the comeback so loud it silences every doubt that once questioned you.