Free Content

Workouts

A Half-Hour Long Workout for when you’re short on time but still want that FEELING!

Simple Compound Full-Body Workout for: hypertrophy, reconditioning (getting back to the gym if you haven’t been in a while), practicing your compound movements, or general use.

Basic Full-Body Home Workout for basic health, time efficiency, and a good sweat, in the comfort of your own home.

Exercise Info

Exercise Cues for the Squat, Lunge, Plank, Row, Pushup, and Deadlift. Dial in your form.

Nutrition Info

People often ask fitness professionals what we eat. Until I get some actual nutrition info on this page, here is a list of what I eat!

Lifestyle Tools

This spreadsheet is for logging your sleep. There are mobile apps that do this too, such as Sleep for Android, but seeing all the data listed in front of you on a spreadsheet can those help visible patterns emerge. TO GET YOUR SPREADSHEET: click the above link, go to File>Make a Copy.

Here is a spreadsheet for tracking workout progress. After you click the link, go to File>Make a Copy, and then use the sheet for individual workouts. Print it out, change it, view it on your smart device, it’s yours to help you keep progressing.