Drop In On Travel: How to Visit a Gym on the Road
I break down how to do a gym drop in while traveling, from contacting the gym ahead of time to arriving early and handling the drop-in fee, so travel never derails your fitness. A Physical Friday episode.
Rucking 101: How to Start Rucking for Fitness
I break down rucking 101, the simple practice of walking with a weighted pack that builds strength, endurance, and mental toughness anywhere you are. A Physical Friday episode.
Meditation: A Practice In Gratitude
I walk through the gratitude practice we do at my gym: a ten-minute guided meditation that starts with a circle around your heart and expands outward through family, friends, and everything you are thankful for. A Physical Friday episode.
Running: Avoiding Injuries & The 10% Rule
I share what running taught me the hard way: the 10% weekly mileage rule, why running the same loop every day breeds injury, and how varying distance, speed, and route kept me healthy on the way to a 3:13 marathon. A Physical Friday episode.
Training For A Specific Event
I talk through training for a specific event: picking the event, breaking down its exact demands, building your training backward from the date, and why a deadline on the calendar transforms your fitness. A Physical Friday episode.
The Mental Diet: Be Intentional About What You Consume
I make the case for a mental diet — being intentional about what you read, watch, and listen to — including my five-year news blackout, the one-question filter I use, and the podcast book club. A Physical Friday episode.
Sleep: The Foundation Of Health
I go deeper on sleep as the foundation of health, recapping Matthew Walker on Finding Mastery: the Andre Iguodala performance data, the daylight savings heart attack spike, and Walker's five rules for better sleep. A Physical Friday episode.
Isometric Dice
I share my isometric dice workout: one blank die labeled with static core holds — plank, side planks, boat, bridge, leg lift holds — and one with seconds. Roll, hold, repeat for thirty minutes. A Physical Friday episode.
Sleep - One Of The Key Pillars Of Health
I make the case for sleep as a key pillar of health, sharing what I learned from Matthew Walker's Why We Sleep — how poor sleep wrecks training gains and memory, and the changes I made to my own sleep environment. A Physical Friday episode.
3 Miles & 300 Pushups
I break down my favorite zero-equipment travel workout — three miles and 300 pushups, split any way you like — plus how to explore a new city safely and turn it into a benchmark you can race. A Physical Friday episode.
How To Deal With Catastrophic Injury
I talk through how to deal with a catastrophic injury: accepting the situation, working a real recovery plan with your doctors, training around the injury, and protecting your mindset while you heal. A Physical Friday episode.
Extreme Workouts To Build Mental Strength
I explain why I build extreme workouts and challenges into my life, reading an article I wrote about a Memorial Day workout where DT at 155 pounds nearly broke me — and why finding the switch in your head is the entire point. A Physical Friday episode.
Preventing Overuse Injuries: Variety, Recovery, and Listening Early
I talk through preventing overuse injuries, the slow-building aches that come from repeating the same movement too much, too soon. The keys are variety in your training, gradual increases in volume, daily mobility work, real recovery, and addressing small pains early instead of training through them until they become injuries.
The Dice Game: A Travel Workout the Wind Cannot Blow Away
I share the dice game, my answer to the deck of cards workout on windy days. Assign exercises to one blank die, rep counts to another, set a clock, roll, and do whatever comes up. Burpees, push ups, sit ups, squats, flutter kicks, and a Joker side for whatever you find on-site.
Building Your Own Gym: A Garage Setup Without Spending a Fortune
I answer a listener asking how to set up a home gym. My own setup has spiraled out of control, a 40 foot rig in the driveway, thirteen rowers, five assault bikes, so I know exactly what I would buy if I started over: a serious pull up bar, a barbell and plates, and the single most useful piece of gear I own, the yoke.
Consistency, Accuracy, Intensity: The Recipe For Fitness
I share the three-step recipe I give everyone who wants to get off the couch and back in shape: consistency first, accuracy second, intensity last. Skip the order and you burn out in two weeks. Follow it and your body will take care of you deep into your seventies and eighties.
Recovery: When You Need a Professional and When You Can Do It Yourself
I break down recovery maintenance: when professionals like acupuncturists, massage therapists, and chiropractors earn their place, and how I handle most of it myself with about twenty minutes a day of foam rolling, lacrosse ball work, and mobility. I share my favorite resources, Kelly Starrett's MobilityWOD, Amazon Prime yoga, and Laird Hamilton's XPT.
Do You Need a Trainer, a Coach, or a Group to Get In Shape?
I answer a listener deciding between a trainer, a boot camp, or going it alone to get back into fitness. I cover who can really do it solo, why group accountability and social time matter, how a group ramps up intensity, when a coach is non-negotiable, and why enjoying it is the ingredient that makes any of it stick.
Get In Shape For Flats Fishing: Leg Strength, Balance, and Standing All Day
I answer a listener who wanted to get in better shape before his annual flats trip. Flats fishing means standing all day on a rocking boat, so I cover rucking, box step ups, bosu ball balance work, isometric rod-fighting holds, plus the sleep and hydration habits that keep you sharp on day three.
Is Exercise Selfish? Why Taking Care of Yourself Is Taking Care of Your Family
I answer a question I hear constantly: is spending an hour a day on exercise selfish when you have a family? My answer is no, the selfish move is the couch. I share the oxygen mask analogy, how I have trained before sunrise for my kids' entire lives, and where the line really is.
The Tabata Protocol: A Four Minute Workout That Actually Works
I break down the Tabata protocol, the four minute interval format of 20 seconds all-out work and 10 seconds rest repeated for 8 rounds. It needs no equipment, works with almost any movement, and is one of the most efficient training tools I know for busy guides, anglers, and travelers.
The LeapFrog Workout Format: Train Multiple People With Minimal Equipment
I break down the LeapFrog workout format, one of my favorite ways to train two or more people with minimal equipment. Pick three exercises, set a clock, and leapfrog through the stations while your partner rests. Pull ups, dumbbell clean and jerks, and push ups are all it takes.
4 Workouts for a Gym With a Dumbbell, Pull-Up Bar, Treadmill, and Pool
The hotel series finale. In Physical Friday number ten, you finally get the gym that has it all — dumbbells, pull-up bar, working treadmill, and a pool. I share Murph and how to scale it, a pull-up and snatch triplet, a 21-15-9 with double-unders, and a run-tread-plank pool combo.
2 Workouts With a Jump Rope and Mobility Band You Can Do Anywhere
In Physical Friday number nine I open my travel bag: a $2 jelly jump rope and a few Rogue mobility bands go everywhere with me. I share the jump rope benchmark Annie — 50-40-30-20-10 double-unders and sit-ups — plus banded squats, push-ups, pull-downs, and assisted pull-ups.