MyoBrain

01/12/2026

Stop wishing for more discipline.

Rig the game so it’s easier to win.

01/07/2026

Don’t allow an outcome based goal like “losing 20 lbs” feel like the end of your story.

Identity-based goals set you up for long-term success.

We’re currently accepting new nutrition coaching and online personal clients.

Shoot us a DM to discuss your goals and learn more about our coaching process.

01/07/2026

Envision a person who has accomplished the goal you are after. What would they do in this scenario?

Did I show up today like the person I am trying to become?

Using small daily “votes” to build confidence

Get Started with MyoBrain Online Coaching https://www.myobrain.com/learnmoreMyoBrain Sustainable Fat Loss Course (For DIY'ers)https://myobrain.thinkific.com/...

12/30/2025

Goals without deadlines is mostly procrastination. Some thoughts on setting and actually reaching goals in 2026.

12/26/2025

The hammer curl is an all-time great exercise to build the biceps and forearms. Here are 3 cues to ensure you’re getting the most out of every rep. 💪

12/19/2025

We’re officially less than one week out from Santa coming down chimneys!

Similar to other holidays, the key is not allowing poor eating habits to bleed before or after the actual day. Aim to keep your normal routines as long as possible. For example, if you happen to have a work event on Friday night, treat it like you would any other Friday night meal out throughout the year.

- Eat less throughout the day.
- Fill up on fruits, vegetables, whole-grains and protein.
- Leave 800+ calories for the event.
- Aim to only have one vice item. Think desserts OR alcohol, not both.

This same advice can be had if you’re having small social get togethers in addition to your big meals. We can get away with 1-2 over the top meals in a week, we can’t get away with 5+.

Following the big dance, aim to create your normal routine ASAP. Fall back into your normal breakfast & lunch meals starting Friday. Even if you have additional social/family get togethers on the tail end of the week that shouldn’t prevent you from having good meals earlier in the day.

Avoid the all or nothing mentality. Meeting up with your grandma for dinner on a Friday night, doesn’t mean you can’t have a perfectly normal breakfast and lunch that same day. Even if you’re eating out several times in a day, choose some meals in which you’re recreating a similar healthy meal you’d have at home, then give yourself one fun meal where you order something like fries that you rarely eat. This mindset strikes a good balance.

The holidays aren’t about food.

If you create a lifelong memory at any point in the next 2 weeks I doubt it will be contingent on you eating a 4th cookie of the night.

Enjoy the holidays, don’t let food be the star of the show, then move on.

12/18/2025

One year from today you will be no closer or further away from your goals because of what you ate on Christmas Day.

In fact, we find people that try to obsess over every detail every day rarely sustain long-term progress.

If you are a competitor, there are no trophies given to who has the best abs the day after Christmas.

If you are a fitness enthusiast, you are not going to look back at your progress in 2025 and think “I was great the whole year, if only if it wasn’t for Christmas Eve dinner with my family I would have reached my goal.”

Progress is made with long-term habits.

Obsessing over the minuate leads to unnecessary anxiety and more likely burnout.

I’ve won bodybuilding shows, powerlifting meets, CrossFit comps and a solid mediocre Hyrox’er. I’ve also never tracked macros on Christmas or turned down my grandmas banana bread.

I promise there is a way to do both.

11/27/2025

When you think long-term, you don't sweat the holidays.
Happy Thanksgiving!

11/04/2025

Trust Your Fitness

This was my mantra leading into Hyrox Atlanta. Being new to endurance sport it can be nerve racking to visualize yourself hitting a wall mid race and completely falling apart. We’ve probably all had workouts or runs like this.

I made a promise to myself before the race that this fear was not going to win. I knew what run paces I was capable of. I knew what I could do on the stations. Because I had done it week after week in training. I feared more the idea of overpacing the race and crossing the finish line thinking “damn I could have pushed harder.”

This lead to over a 7 minute improvement in my time from last year and totally blowing my expectations out of the water.

My feet really hurt. I’ll be eating a lot more ice cream over the next few months. Then see what 2026 has in store!

09/24/2025

Meet Andy. He’s been a client for over 2 years and a true testament to hard/smart work X time = insane results. He’s received both personalized training and nutrition from us. Below are the details of exactly what we’ve done for this transformation. 

August 2023-December 2023: We started with a quick and dirty fat loss phase. Going from 170 lbs to 160 lbs. For most men I encourage them to get quite lean before embarking on a muscle gain phase. Getting lean first allows you to mentally be ok with a 6+ month gain phase to truly pack on size. Too many guys don’t get lean enough before their bulk and then end up only being able to commit a few months of bulking before wanting to cut again. This is a mistake, muscle gain phases need time, so give yourself a long runway. 

January 2024: We began our slow muscle gain phase aiming to gain 1-2 lb per month. Since Andy was relatively new to the gym and has plenty of strength potential we were aggressive and ended up bulking all through 2024. Going from 160 to 181 lbs. His strength numbers were booming as well, adding over 40 lbs to his bench press. It’s important to note Andy was not super excited about the weight gain from 170-180, but he knew the importance of investing this time to put on muscle. We communicated that a cut would be coming soon and that shredded physique he liked would return, but now with more size. 

January 2025: We began our cut right after the holidays, aiming to lose 2-4 lbs per month and estimating a stopping point at the 160 lbs. Just like in the muscle gain phase, when we took things slow to minimize fat gain. We took the cut slowly to hold onto as much muscle/strength as possible. This was super effective as Andy hasn’t lost any absolute strength going from 180 to 160 in 9 months. We plan on pushing down a few more pounds and holding steady until the holidays before embarking on the next long muscle gain phase.  

This is the sort of long-term planning and coaching we love to do at MyoBrain. It isn’t just about workout splits or what macros to eat, it’s about formulating a long-term plan to see major results.

08/21/2025

Big weekend for client as she takes on the age-group CrossFit Games in Columbus, OH starting tomorrow!

Always an honor to play a small role in helping our clients reach their dreams!

Many Dr Peppers will be had after Sunday 🥤

08/06/2025

Stop chasing pennies.

Cutting food dyes is fine, but real results come from big changes that move the needle.

These are the hundred dollar bills.

Step counts
Hours of resistance training
Hours of easy aerobic training
Fluid intake
Calorie intake
Protein intake
Fiber intake
Sleep hours & quality

Want to make real change? Focus on the things that move the needle.