60 days ago you said yes. I didn't know if you'd actually show up. I didn't know if you'd stick after week 3 when the novelty wears off and life starts pushing back. Most people quit. They say they want to change. They buy programs, hire trainers, they do it for four days, and then life gets hard and they fold. you showed up! here's what this cohort actually did across the last 7 weeks (as of last check in): - 88 check-ins submitted (87% of you, week after week) - 360 workouts logged - 220 days of tracked food - 251 days where you hit your protein target - 54 check-ins where you reported a lift went up - 33+ lbs of confirmed weight loss across the loss leaders - a cohort that rates itself 6.8 out of 10 on energy, sleep, mood, and alignment with goals - energy up. sleep up nearly a full point. mood up The wins don't fit on a leaderboard. some of you crushed the scale. some of you held steady while building muscle (the harder game). some of you white-knuckled through life stuff. moves and still showed up week after week. men and women, every gym setup, every starting point. 33+ lbs combined of confirmed loss, 54 reported lift progressions, 87% participation. all of it counts. This Friday at 12:30 Eastern we close the chapter together. graduation call. one hour. i'll walk through what we built, what comes next, and how anyone who wants to keep going gets to lock in a founders rate that will never exist again. heads up on what is launching: - new workout drops monday - Swole Patrol - the 5-day hypertrophy stack for anyone wanting to push lean mass harder - Train With Me - the program where you literally do the split i am doing each week - the AI coach in your text messages is rolling out (and gets smarter next week) - Macro Snap available to the Legacy crew - monthly group office-hours call - audit call access on request friday. be there. Get Boat Ready Cohort | Biweekly Coaching Call Friday, June 12 · 12:30 – 1:30pm Time zone: America/New_York

Real quick before Tomorrow's Cohort meeting....@12:30PM ET. Quick question.. and remember I see your check in forms :-) When was the last time you actually logged everything you ate for a full week? Not three days. Not "mostly." Every meal, every snack, every coffee with cream. A full seven days? If you are like most of the people I coach, the answer is somewhere between "a long time ago" and "I have never done it." Here is the thing. It is not because you do not care. It is not because you are lazy. Logging food is a friction problem, and friction wins every time it goes up against a busy day. You skip breakfast logging because the kids need to be at school. You skip lunch because you are in back-to-back meetings. By dinner you are guessing, so you just skip the whole day. That guess-or-skip cycle is what kills nutrition results for almost everyone I work with. Not knowledge. Not willpower. Friction. This is the part where I usually tell people we have to white-knuckle the logging until it becomes a habit. That has been the only answer for a long time. Until now. Everfit just released a tool called Macro Snap. You take a photo of what you are eating. The AI identifies what is on the plate and pulls the macros automatically. No typing. No scrolling through a database. No barcode scanner. 90% detection accuracy from internal testing. 3.5 times higher logging engagement than the old methods. Here is me using it on my lunch. Took a photo of a steak sandwich from the NY butcher shop.. yum. In about five seconds it identified the ingredients (ciabatta, steak, arugula, tomato, mayo) and gave me the full macro breakdown: 757 calories, 49.7g protein, 62g carbs, 34.5g fat. Photos below. Five seconds replaced what used to be five minutes of logging. I will walk through the functionality tomorrow, the good and the limitations. I will also be laying out what continuing with us past June 19 looks like. Get Boat Ready Cohort | Biweekly Coaching Call Friday, May 29 · 12:30 – 1:30pm

Hi Team! Two reminders before the real topic. 1. If you haven't checked your check in email since Sunday, do that today. Your individual coaching feedback from last week's check-in went out and there are things in there worth seeing. 2. Friday this week is our second-to-last cohort call. 12:30 to 1:30pm ET, the regular Google Meet link. Put it on your calendar if it's not already: https://calendar.app.google/5UykePoY2X8yLyzM6 Now the actual topic... I want to talk about why incline walking is in your program. Two sessions a week, 30 minutes, 10% incline, steady pace, mostly Zone 2 with a little Zone 3 work near the end. A lot of times when people see "cardio" on a program, they assume it has to destroy them to work. That's the social media version of fitness. Sprints, intervals, get on the ground gassed out, that kind of thing. Looks great in a clip. But for most of us, especially those of us who are also lifting hard, that style of training creates more cost than benefit. Excessive fatigue. Joint pain. Burnout. Hunger spikes that wreck your nutrition adherence the same day. Inconsistent follow-through because nobody actually wants to do it twice a week. Incline walking sits in a different zone. Enough intensity to meaningfully improve cardiovascular fitness and burn real calories. Low enough fatigue that you can still lift hard, recover, stay active, and sustain it for years. That last part is the keyword. Sustainability. The "perfect" program that destroys your joints and burns you out is not perfect for anyone who has to keep doing this past age 50. From a longevity perspective, this is one of the highest ROI things you can do. Heart health. Recovery. Fat loss. Work capacity. Joint preservation. Daily energy. Mental clarity. Stress reduction. Personally, my incline walk window is also where I do a bunch of the rest of my life. Sometimes it's motivational content. Sometimes I study, lately a lot of that has been AI and Claude certification material. Sometimes I pray, sometimes I meditate, sometimes I just think. It has become a small investment in physical health, mental health, emotional health, spiritual health, and personal growth all at the same time. A 30-minute window I actually look forward to instead of dread.

Hey team, Quick recap from Friday's halfway-point call. Smaller group than usual but the conversations were sharp. One quick note before the recap. All of your individual check-in responses went out earlier today. Take a look in your inbox. If anything I said raises a question, or you want to sit down and dig into something specific, hit me back or grab a slot on my calendar. We grounded in the Five Pillars again because the WHY behind the methodology matters as much as the HOW. 1. Metabolic Fueling: protein-forward, macro-aware, especially critical if you're on GLP-1 2. Muscle Retention & Strength: progressive overload, compound movements, training for the next 30 years not the next 30 days 3. Sleep & Recovery Mastery: the anabolic engine, where growth actually happens 4. Competitive Mindset & Identity Evolution: you don't negotiate cigarettes if you're not a smoker. Same shift applies here. You're an athlete. This is how you eat. This is how you train. This is how you recover. 5. Elite Accountability: what you're doing right now by submitting check-ins and showing up One pillar feeds the next. You cannot out-train a bad diet. You cannot out-diet a fried nervous system. You cannot out-medicate poor sleep. The system works because the pillars reinforce each other. Ignore one, they all suffer. Sharpen one, they all improve. A few practical things that came up: Logging your workout retroactively in Everfit. A few of you have run into this where you did the workout but didn't open it in Everfit, and now it shows as missed. Easy fix. Go back to the date, open the workout, swipe on the bottom and you can log it. Takes 5 seconds. Food timing. Alan posted a great question on Skool. I wrote the full answer in that thread, go read it if you missed it. Hormonal cycles and recovery. Jess jumped in on the call to talk to the women in the group about the luteal phase. Estrogen and testosterone can drop 50 to 85% over a weekend, which is the hormonal equivalent of aging 125 years. When you're in it, be kind to yourself, don't push too hard, give yourself grace to recover, and then crush it after. Listen to your body. The recovery now is the gains later.

Because I clearly need one more variable to think about, is there science or consensus around carbs/protein before or after strenuous exercise?