Quitting highly processed food is like quitting smoking.

Would you be surprised to know that the companies who make this stuff are using the same tactics as tobacco companies in an effort to deflect blame for what their foods do to people's health?

If you're going to feed people in a hospital, surely you'd actually want to provide them with proper nutrition?

Among other things, where exactly is the protein on that tray?

The hinge pattern is a fundamental human movement.

It's a not a pattern that directly grows your 'show' muscles, but it's vital if you're going to age well.

Kettlebell swings
Deadlift variations

Including these in your programme = real-world results.

Spending time in the sun with exposed skin is the best way to get your vitamin D needs.

That's how humans have done it for many thousands of years.

Those magazine cover models with <6% body fat?

They don't look like that all the time.

It's cool to achieve once or twice, but you don't have to look like that all the time either.

Between 10 & 12% body fat is achievable, sustainable & will put you in the top few percent.

Exercise is a celebration of what your amazing human body can do, not a punishment for something you ate.

When most of the food we buy is engineered to make us overeat, the solution isn't using willpower to just eat less of those foods. When you do that, you're trying to overcome your biology.

The most effective solution is to permanently eliminate those foods from your diet.

It takes about 3 days to remodel muscle tissue.
It takes about 260 days to remodel tendons & ligaments.

Muscular injuries heal quickly.
Tendon & ligament injuries heal slowly.

Protect your connective tissue.
Increase your volume & load slowly.

Sometimes, more data obscures reality.

So many injured athletes I meet are injured because they don't know how to listen to the signals their bodies are giving them.

Instead, they believe the numbers on their computer screen.

Your body doesn't care what your app says.

Age is just a number and all the talk of longevity misses a crucial point.

If you live to 100...

Are you planning to live a long life or die a long death?

There is a marked difference between the two.

If you had to choose between physical capacity (strong, conditioned, mobile) and a sculpted six-pack, which one gets the nod?

If you need exercise to control your weight, there is a problem with your nutrition.

If you cook your food, you know what you're eating.

If you let industry cook your food, all bets are off.

I grew up in the 1970's.

We ate 3 meals a day.

Snacking was unknown to us.

A treat was something we had very occasionally.

We didn't starve and we didn't feel deprived.

Just about nobody was overweight.

Now everybody seems to snack constantly.

The results are plain to see.

If you have shoulder issues, there's a good chance that band pull-aparts and face-pulls will change your life.

Want to get stronger?

Pick a plan, any plan, & stick to it.
Ignore everything else.

A sub-optimal plan that you follow with commitment will outperform the perfect plan...every...single...time.
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[Secret - Don't tell anyone] There is NO SUCH THING as a perfect plan!

Muscles on your front = show muscles
Muscles on your back = go muscles

It's the 'show' muscles that most people train, but it's the 'go' muscles we actually need.

If you want to be in extraordinary shape, do lots of...

Deadlifts
Row variations

Resistance (weight) training is not only about being muscular.

Other benefits include...

⬆️ Bone mass
⬆️ Connective tissue strength
⬆️ Insulin sensitivity
⬆️ Metabolism
⬇️ Body fat

Stress your body the right way & it will do amazing things for your short & long-term health.

Exercise is a very poor weight loss strategy.

Fixing your nutrition fixes obesity, exercising improves strength and fitness.

It's a case of the best tool for the job.

Is sugar used first by the body because it's preferred or because, in excess, it's poisonous and needs to be dealt with immediately?

I tend towards the latter.