MyoBrain

01/22/2026

Who you take advice from matters. Thoughts on the new food guide pyramid, if RFK is a secret nutrition genius and being an adult.

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.

12/28/2025

PURE STRENGTH FOCUS
4 sets x 25m Sled Push at race weight
Rest 2 mins btw

Must complete in 12.5 meter unbroken sections
Start at a 75% effort and add weight each round. Track weight and time each week. Repeat this 1x/week and look to get faster each week.

OVERLOAD SESSION
4x25 meter Sled Push at 50-100 lbs heavier than race weight.
Rest 4-5 mins btw sets

Focus on footwork and max effort. Whatever it takes. Similar to the pure strength workout. Critical to track your weight and times weekly. Look to beat your best.

MIXED INTERVALS
4 Rounds
4 minute Run @ 80% effort
1 minute Ski @ 80% effort
25m Sled Push at race weight
Rest 2 mins btw sets.

Start at 80% effort and aim to push the runs and skis harder each successive set. Can use any cardio equipment here, but would advise for 5-8 mins of cardio work before hitting the sleds to work on moving them under fatigue.

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.