08/08/2025
If you’re trying to lose weight and constantly feel hungry…
�
It’s not always a willpower problem.�
Sometimes it’s a volume problem.
And no…you don’t need to cut carbs out completely. �
You just need to choose the ones that give you the most bulk per calorie. They are the ones that fill your plate and keep you satisfied without tipping you over your targets.
Try these volume-friendly swaps:
🍚 Half rice + half cauliflower rice
�🥔 Roasted potatoes or sweet potatoes instead of rice
�🥕 Roasted carrots or squash instead of rice
�🍝 Spaghetti squash or zucchini noodles instead of pasta
�🍞 Ezekiel bread or wraps instead of bagels
�🍓 Choose berries, pears, or apples instead of dried fruit
�🌮 Corn tortillas instead of flour tortillas
It’s not that these foods are “good” or “bad.” They are just a conscious decision of choosing foods that will help keep you feeling more satiated when calories are low.
It doesn’t mean you CAN’T eat them…but if you’re constantly hungry than this may be why.
It’s about creating meals that leave you full and satisfied without white-knuckling your way through the day.
Because when your meals feel bigger, your hunger feels smaller.
And that’s what makes fat loss sustainable.
08/04/2025
𝐔𝐧𝐩𝐨𝐩𝐮𝐥𝐚𝐫 𝐨𝐩𝐢𝐧𝐢𝐨𝐧: This is the 𝘉𝘌𝘚𝘛 week to start something new.
Everyone else is in “I’ll get serious in September” mode.
Waiting for summer to end. For the schedule to calm down. For life to be less chaotic.
Don’t wait for ideal conditions…create momentum now.
You start this Monday instead of waiting for fall?
That’s a 𝟔-𝐰𝐞𝐞𝐤 𝐡𝐞𝐚𝐝 𝐬𝐭𝐚𝐫𝐭 on everyone else who’s still negotiating with themselves.
While they’re planning to start, you’re already becoming the person who follows through.
08/01/2025
July was full of adventures.
Tons of hiking and camping.
A little bit of mountain biking.
Lots of delicious salads while cutting some weight.
Mumford & Sons concert at The Gorge.
My body is starting to feel better where I can start pushing my fitness a little more.
Ramping up the lifting trying to build some strength again and getting back into running. ~7 mile trail run and a 6 mile road run and body is holding up well!
I’m always reading something and these have been the 2 most recent books.
Some changes coming up on the business side of things that I’m excited for so stay tuned for that!
07/31/2025
Went to the gym this morning…It was pretty empty.
Every summer, it’s the same story. July hits and people start acting like their goals take a vacation too. The mindset becomes “I’ll get back on track when life settles down.”
Reality check…
Life never really “settles down.”
What I love about these quiet weeks (in the gym) is that they’re a built-in advantage for the people who stay locked in.
No distractions.
No waiting on equipment.
No noise pulling you off track.
It’s just focus, discipline, and stacking small wins while everyone else hits pause.
The people who show up when others don’t? They’re the ones who build the kind of results, and identity, that others never will.
Question for you: What’s one thing you’re staying consistent with this week while everyone else is “off”?
Let me know in the comments below.
07/25/2025
The real reason I love what I do.
My client came in initially wanting to get leaner and stronger, but what surprised him most wasn’t just the physical progress he has made.
He told me he feels more dialed in at work.
Has more energy throughout the day. Not having the 3pm crash like he used to. He’s actually eating like an adult (what I tell him he needs to do regularly 😂).
And overall just more confident in how he looks and feels.
He’s sleeping better.
And for the first time in a while, he’s proud of how he’s showing up.
That’s the part people don’t always expect.
Yes, we train hard.
Yes, we dial in nutrition.
But what we’re really doing is building a lifestyle that supports performance in every part of life.
Because performance isn’t just about training.
It’s how you recover, how you eat, how you think.
And when that all clicks, your entire identity starts to shift.
Performance = Lifestyle.
If you’re ready to experience that kind of shift, not just in your body, but in how you carry yourself every day…
DM me “PERFORMANCE” and let’s talk.
07/22/2025
It's not your genetics holding you back.
It's your habits. Your consistency. Your standards.
Blaming your DNA is easy.
But the real issue?
Not committing.
Skipping workouts.
Just going through the motions.
“Eating clean” until the weekend comes.
That’s not discipline. That’s denial.
You’re not unlucky because of your DNA.
You’re just not consistent.
07/22/2025