J.T.

@longevity_lab

CONSISTENCY OVER HEROISM.The hero tries to get in shape in one workout. The consistent warrior knows they must be patient to see sustained results. The hero cuts out all junk food and vows to remain perfect with their diet. The consistent warrior eats healthy most of the time, and also enjoys a c...

WHAT YOU DO IS MORE IMPORTANT THAN WHO YOU ARE.My genetics won't let me do _______. Fill in the blank with whatever you've heard most recently: lose weight, pack on muscle, looked defined. Somewhere along the way you've heard this excuse before, and it probably has come from your own mouth. You b...

YOU DIDN'T FALL OFF.So don't do anything crazy to get back on track. Christmas is supposed to be enjoyed, so I hope you did just that. I know there was a large influx of cookies in my life yesterday. What am I doing today to counteract that? Absolutely nothing out of the ordinary. I had my mornin...

EAT THAT COOKIE.And do it guilt free. You don't HAVE to be good around the holidays. A lot of times the pressure we put on ourselves to be perfect in challenging situations backfires. We tell ourselves no cookies or treats, and when we cave for one, all hell breaks loose. Give yourself leniency I...

YOU DON'T NEED TOOLS.All you need is your hands, headphones, and good form. There's no need for anything else at the gym. Not gloves. Not belts. Not wrist wraps. Most of this stuff will actually hold you back in some way. Don't get me wrong there's a place for them -- when you're maxing out and r...

DO IT FOR OLD YOU.When it gets to the point I can't wipe my own ass, snuff me out with a pillow in the middle of the night. This is what I've told my wife -- only somewhat in jest -- many times. I don't want to get to a place where I can't move on my own, where I have to rely on others to get aro...

WE KNOW NOTHING.Im gonna be realer than Ja Rule with you: we dont understand nutrition. Its too complicated to think we can understand it with any absolute truths. Nutrition science is in its infancy, especially relative to the millions of years the human body has been evolving. To think that we ...

WHAT ARE SMART CARB CHOICES?.This is one of the first things I work on with my clients. First we typically add vegetables dont lie, you undereat them, too but then well address some specific macronutrients. A lot of our favorite carbs are processed foods, and so making better choices with carbs...

TRAIN YOUR TASTE BUDS.I dont like vegetables, they dont taste good . Ive heard this countless times, and its baffling. Veggies are delicious safe havens of nutrients, and initially I dont understand how someone can NOT like them. But then I remember: it wasnt always this way. I didnt always love ...

DO YOU HAVE TO DO CARDIO TO LOSE WEIGHT?.Like Fat Amy says, dont put me down for cardio! Nope, you dont have to do cardio to shed those pounds. In fact, its one of the least efficient ways to lose weight. Now whether or not you SHOULD do cardio depends on you and your goals. If you genuinely enjo...

BODY KNOWS BEST.Your body knows whats best for you. This is true for workouts, nutrition, and sleep, among many other things. But you need to be truly LISTENING in order for this to work. Too often we HEAR the message but we disregard it. Pain in our foot is downplayed to keep running. Muscle sor...