Found myself in Punta Mita for New Years. Literally, and metaphorically.
Big plans require big space.
Clarity of vision.
Flexibility of process.
Locked and loaded to take a big bite out of 2025.
Execute.
Execute.
Execute.
Nutrition: Strategy > Tactics
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The best machines are the simplest machines because they break down the least often. Most nutrition plans fail because they’re too complicated to survive first contact with a glitch in your schedule, your job, stress, and the curve balls life tends to throw at us.
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But you should have an overarching theme or strategy if you want to build habits that lead to lasting change. Here is mine;
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✅Protein at every meal. Non-negotiable. If it doesn’t have adequate protein, it is *not* a meal, it’s a snack.
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✅Sleep +7 hours to keep ensure cortisol stays low, insulin sensitivity stays high, + blood sugar well regulated. This also tend to help eliminate cravings.
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✅Don’t hyper fixate on food. It’s just fucking food. You’ve over romanticized that feeling you get from the first bite of something- it is fleeting- eat food for the purpose it serves. And if you mess it up, chances are you’ll still survive- it’s a game of averages. Win 80% of the time.
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✅Eat more carbs when you’re more active and be conscious of your “mood” after meals. If you’re sluggish or moody 30-45m after you eat, make a mental note and try a different carb source.
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✅Eat. More. Protein. If someone asks you if you’re getting enough and your answer is “I think so”- I’m here to tell you, you’re not.
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If there’s an overarching theme here, it’s simply to PAY ATTENTION. Set up a basic macro profile, run it for a while until you understand serving sizes based on your BMI body mass, and then moderate based on conscious eating choices.
Getting the running costume back out to dress up and play fitness with my friends this week 🏜️
First time I did this I had absolutely no business doing it… some things never change.
Alas, the Canyon is calling again. See you nerds out there ✌🏽
You don’t outrun death by playing it safe- you’re just trading your one shot at living boldly for a watered-down, half-lived version of existence.
Burn your couch.
Call your mother.
Stay gold ✨
#adventure #wildnature #diving #leadership
When you put the non/essentials before the essentials, it gets weird. And getting off your ass and doing something good in the world will help you in ways you could never imagine.
Stay gold ✨
#leadership #mindset #community
Unpopular observation, I know…
I’ve done this in sessions for years. Grown adults. Decorated careers. And they just… 🦗🦗🦗.
Strip the title and most people don’t know who they are anymore. That’s not humility…. that’s a problem.
People spend years building a life around a title instead of a self. Your work is what you do. Not who you are.
The ice bath is one of the most easily accessible stress inoculation tools available, but not for the reason most people think.
The real value isn’t the cold. It’s the reps. Every session gives you a clear, repeatable window to study your own stress response. What it feels like physiologically. How fast the story starts. How quickly your state can shift when you intervene.
The more you practice intercepting it in a low-stakes environment, the faster you recognize it when the stakes are real. Hard conversations. Uncertainty. Disappointment. Conflict.
Most people get in the ice bath for the recovery benefits. That’s fine. But you’re leaving the most valuable part on the table- which is building the ability to recognize and regulate under pressure- and that transfers everywhere.
Drop the manufactured hype, you shouldn’t need a pep rally. Use it with intention and see what happens.
#coldexposure #icebath #stressmanagement #nervoussystemregulation #mentalperformance
Huntin’ wabbits 🤿
No lionfish is safe with me and @covascott on the reef… especially when ceviche is on the menu.
Incredibly grateful for this babe for getting me back in the water and dragging me out (err… down) on all of her adventures.🌊
(Admittedly, the bigger ones appear safer from me.. that pig she smoked barely fit in the keeper 🐖)
@insta360@waihana.wetsuits@maresjustaddwater
Side Quest: 100mi White Rim 🏜️
Immediately reminded that this is why I train. For crispy desert morning, in beautiful ancient landscape, with good people worth suffering next to. @abetternothing@harley_peski
Looong day on the saddle = great day for the soul.
#whiterimtrail #canyonlands #performancecoach #getoutside #hybridathlete
What the h*ll is that thing?
Most people have never seen a prone paddleboard. No paddle. No standing. A very specific board, leaving you inches from the surface reading swells and covering distances on nothing but arms and lungs.
Swipe through. I’ll break down some history, the board, and why I’m taking one +80 plus miles across open ocean from the Bahamas to Florida this June.
Year 5. Raising 10k for families with loved ones suffering from Cystic Fibrosis. Link is in the bio, every dollar counts 🙏🏼
@crossingforcf | @barkboards | @florence_marine_x | @costasunglasses 📸: @covascott
Help me get the @crossingforcf to 10k!!
This isn’t just my favorite event of the year… it’s supporting real families living with cystic fibrosis. Advocacy. Community. Financial relief. Hope.
And I want your help pushing them to 10,000 followers.
For every new follower, I’ll do a burpee.
(Yes… I may regret this.)
Go follow @crossingforcf
Share this.
Do one small thing that actually matters.
Passing the torch to @lindsay_hasegawa you’re up next.
Let’s move the needle.
