There are two types of trainees: those that have a plan that they’ll die by and those that have no clue what they’re doing for today’s session until they start doing it.

COME PREPARED BUT WHEN YOU START WHATEVER HAPPENS IS WHAT ACTUALLY HAPPENS.

The trainee with a plan knows his exercises, how many sets, how many reps, how hard each set should feel, what weights she’ll use to attain that predetermined intensity, how close to failure each set will be be, what percentage of her 1RM the working weight will be, how long the rest periods are, what stretch…


There are a lot of reasons for back pain. Many of them are real, and nearly all of them are 100% treatable without a doctor.

What I’m giving you here is the exact protocol you need to be doing in order to relieve your low back pain once and for all.

Whether it’s your disc, your muscles, your tendons, your actual spine, or some combination of them all, there is still plenty you can do to treat your pain yourself.

This is about taking control and responsibility of your body. …


Though the distinction between training and exercising might seem unimportant — it isn’t. How you label your physical activity says more about you, your mindset, and your probable rate of success than any Crossfit WOD score ever could.

I first saw this difference at The Basic School for USMC Officer training in Quantico,VA. Some of my peers were former college athletes, and a few were training in our off-time for an upcoming marathon. These peers had goals and a plan to achieve them. …


I’m not a big fan of “hacking” your way to greatness in performance or health. The term “hack” implies that you are doing something in a way that it wasn’t designed. In reality, most “hacks” are just realizations that we are doing something wrong or inefficiently. Take breathing for example…

There are some real common knowledge deficiencies around the purpose of our noses that persist even today. My personal misconceptions included; noses are primarily for smelling, noses are just backup and breathing is just breathing regardless of how you do it.

I’m sure these aren’t misconceptions that only I had…


You are standing at the crossroad of everything you’ve ever done and everywhere you’ve ever been. You have the prime intersection real estate and can set up any business at this crossroad. What will you sell?

Everyone wants to fade into the crowd.


Dr. Layne Norton and former professional bodybuilder Dave Palumbo had an hour long conversation about whether macros or calories are more important. At first, I was firmly camped on one side of the debate. As the conversation went on I realized that these guys are achieving the same result for the public in two very different ways. What was preventing them from realizing this was simply semantics.

Layne’s main thesis taken from the conversation is:

“All calories are the same, all sources of calories do not have the same effect on energy expenditure.”

We’ll call this the foundational approach.

Dave’s…


The main enemy we’ve always faced has been ourselves. Since we’ve learned how to harness fire and cultivate the soil humanity has lived in a spot on the food chain that cannot be challenged. Unfortunately that meant that we had to look among ourselves for a new enemy. That competitive nature has made our lives harder than they ever needed to be. If we start actively and societally overcoming our base desire to win on an individual level and instead shift it to a base desire to win on a species-wide level everyone will begin to get happier and healthier.

We’ve been raised to view each other as enemies.


When was the last time you looked at your training program? Is it working for you or against you? Here are nine questions to ask yourself the next time you do an audit of your current workout habits. Hint: That should be once a quarter.

1. What’s your goal?


High school football, combatives training, and USMC PT all taught me that exercise should be hateful.

Football taught me how to punish with exercise. I learned how to turn something that’s good for the body into something that’s toxic for the mind. All the physical benefits of conditioning were completely negated by the mental correlation I made between cardio and punishment for a lost game or weak practice.

As a kid I used to box with my younger brother. We had one set of boxing gloves, each one of us would take one glove and do our best to pummel…


Comfort based decisions are those moments when you choose what is easier or more indulgent rather than finish what you set out to accomplish. Here’s the thing about comfort based decisions…they’re only worthwhile if you engage in them occasionally; otherwise your bar will be lowered and before you know it mental toughness is only a term you use to make others feel bad about themselves or impose authority even though you’re lacking in it yourself.

We are struggle machines. If we don’t choose our challenges they will choose us. Wouldn’t you rather be the one reveling in the challenge you…

Michael Gregory

Strength enthusiast, meditator, veteran. Somehow all three are connected… Here’s a hint: https://composure-fitness-791a.mykajabi.com/12-days-to-mindful-exercise

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