Every meal needs the same four components.

Heavy bilateral work like squats, deadlifts, and hip thrusts builds raw strength

When you combine slow breathing with vivid mental rehearsal, you train your nervous system to stay calm under pressure.

A lot of young athletes fear dietary fat, but healthy fats support hormones, brain function, and long duration energy.

Before puberty, most strength gains come from the nervous system.

A lot of people think lifting is only for athletes, young men, or people chasing aesthetics.

Most athletes think breathing harder = breathing better. Not true.

Protein is the raw material for growth.

One of the most common problems I see in youth athletes is not actually overtraining.

Strong muscles stabilize the joints and absorb force.

I used to think mindfulness and spirituality were “hippy ideas.”

Creatine is not only about lifting heavier. It is about keeping your entire system capable for decades.

One of my favorite parts of coaching youth athletes is watching confidence grow.

Most people think they need a complicated program or six days in the gym to get strong.

Four Thousand Weeks by Oliver Burkeman is one of the rare books that shifts your relationship with time itself.

Cells responsible for producing hormones like testosterone, estrogen, and cortisol rely heavily on mitochondrial function.

I grew up hearing that lifting weights too young would stunt your growth.

There are very few habits that continue paying you back as the years go on.