Had a solid workout today. I’m going to do some cardio this evening on my treadmill at home 🏃 120 day shred is going well—at my weekly weigh in I was down in weight and body fat percentage 💪🏼 let’s keep it rolling!

I ran the Moab race Saturday… it taught me the lesson I’ll be giving every hybrid athlete client from here on out. The race started strong. We arrived at 6 AM, got the bib and timing chip on, warmed up, and the first miles felt incredible. My pace was smooth, the adrenaline was high, and everything felt aligned. But here’s the biggest thing I learned: 👉 Refueling every 6 miles was a mistake. Next time, I’ll refuel every 5 miles or every hour, no matter what pace I’m running. Trying to “incentivize” my body to hold a pace long enough to reach 6 miles just wasn’t reality. And it’s the same thing I tell my clients: Don’t build your plan around the pace you hope to sustain. Build it around the physiology that’s actually happening. Around mile 25, my body made that very clear. My legs stopped lifting the way I wanted. My energy dipped. And I had to pump my arms just to keep momentum. And yet… this is exactly what I’m designed for. These are the moments that shape athletes—hybrid athletes especially. I’ve spent years in bodybuilding. I never saw myself as a runner. Honestly, every time I start a long race, there’s still a part of me that feels like an imposter. But being a hybrid—strength + endurance—is the most ideal expression of fitness I’ve ever experienced. And this race reminded me why: 🔥 You have to test your aerobic system. 🔥 You have to test your anaerobic system. 🔥 You have to put your body into environments where it must adapt—not perform perfectly. This morning I had my body fat checked to see where my weight and water would land after the race… and because of my nutrition being dialed in, everything was almost identical to last week. That’s the power of fueling, sequencing, and understanding your body—not guessing. That’s the power of fueling, sequencing, and understanding your body—not guessing. So here’s the takeaway I’m giving all my clients now: 👉 Refuel every hour. 👉 Trust the physiology, not the fantasy pace. 👉 Build the identity through the hard miles.

Right now my cardio is less running and more just about staying in zone 2. It’s weird because I absolutely love to run but I want to make sure I am burning fat and not muscle. Am I doing the correctly?

Most people train hard but refuel wrong. The difference between results and burnout happens in the 30 minutes after your workout. I just finished a quick playbook that explains how to refuel the right way

This past week nutrition has been about a 7/10. I’ve had kind of a crazy week with kids being sick and schedules so dialing it in has been difficult. Exercise has probably averaged aged out to be the same. 7/10. Getting excited for my Dexa scan in a couple weeks 💪🏼