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Free lessons
Fourteen free lessons on training, recovery and real food.
Each lesson is one idea, explained plainly with steps, sources and a five-minute action. No sign-up. Start with Lesson 1 or take the Start Here quiz.
Train
Strength, movement and training around real life.
Your body is not slow
Starting from zero, after time off or after being told you are not athletic? Learn why your body is not slow, how…
Read · 4 min
Work already counts as load
Standing shifts, travel and long drives all load your body. Learn how to count the work you already do so training…
Read · 3 min
A hinge is hips, not back
Learn the hip hinge step by step with nothing but a wall: the movement behind safe lifting, deadlifts and picking…
Read · 4 min
Isometric means hold
Isometric exercises build strength without moving the joint. Learn what an isometric is, why holds are useful for…
Read · 3 min
Hotel carpet is a gym
A simple no-equipment hotel room workout for travel weeks: 20 minutes, a floor, a wall and a chair. Includes a quiet…
Read · 3 minBand, wall, floor, chair
You don’t need a home gym. Learn what a resistance band, a wall, the floor and a chair can each train, with a simple…
Read · 3 minRecover
Rest, breath, hydration and rebuilding after injury.
Tendon-first: protect, then rebuild
What I am learning rebuilding from an Achilles tear: why tendons need patience, how to read pain, and why your…
Read · 3 min
Rest is training
Rest days are when training turns into results. Learn how sleep, easy days and deloads work, how much sleep adults…
Read · 3 min
Breath, then decide
Slow breathing is a simple way to settle stress before you train, eat or decide. Learn a 1-minute 4-6 breathing…
Read · 3 min
Hydration for long shifts
How much water you need (about 13 cups for men, 9 for women from drinks, per the National Academies), how exercise…
Read · 3 minEat
Protein, meal prep and a whole-food grocery list.
Food is a pattern, not a personality
Healthy eating is the pattern you repeat, not one perfect day. Learn the plate pattern used by U.S. dietary…
Read · 3 min
Protein basics
How much protein you need per day by goal (0.8 to 2.0 g/kg), how to spread it across meals, and what 30 grams looks…
Read · 3 min
A meal-prep system in 90 minutes
A simple 90-minute meal-prep system: what to cook, in what order, how long it keeps (USDA), and a free planner that…
Read · 3 minThe whole-food grocery list
A nutrient-dense, budget-friendly whole-food grocery list: proteins, carbs, vegetables, fats and pantry staples, plus…
Read · 3 min