Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

Let's change that.

Here's the simple process I used to go from zero to pumping out weighted pulls ups:

= Thread = Pull Ups are a fantastic bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

Are you sitting for more than 5 hours a day?

It could be taking years off your life.

The key?

A stronger core.

Here are 5 Simple Exercises I do at home to strengthen my core, support my lower back, and optimize my health:

(Videos of each inlcluded) 1. Russian Twists:

My all time favourite.

Cues:

• Sit on the floor, knees bent and feet flat.
• Lean back slightly to engage core.
• Keep back straight.
• Keep core engaged throughout.
• Rotate torso to one side, bringing arms (or weight) to the side of hip.

Progressions:

Beginner - No weight and legs on ground
Intermediate - Feet off the ground
Advanced: Use a weight

Think you're in shape?

Prove it.

Here are 7 Simple Fitness Tests everyone should be able to do: 1. 20 Full Push Ups:

Upper body strength/edurance.

Perform max reps with good form

Benchmarks:

Males:
• 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average)
• 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average)
• 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

Females:
• 20-39 yrs: 30+ (excellent), 15-24 (good), 10-14 (average)
• 40-59 yrs: 20+ (excellent), 10-19 (good), 5-9 (average)
• 60+ yrs: 15+ (excellent), 5-12 (good), 2-4 (average)

The only 5 exercises you'll ever need to get in the best shape of your life:

(Videos of each included) 1. Pull-Ups:

The OG of upper-body strength.

Back, biceps, and core all get a workout.

Alternatives:

⚬ Lat Pull Downs
⚬ Dumbbell Pullovers
⚬ Assisted Machine Pull Ups

If all I had was a set of dumbbells and a bench, these are the 7 Exercises I would use to get in the best shape of my life:

(Videos of each included) 1. Goblet Squat:

Target: Quads

A great lower-body builder (+ core)

▫️ Control the descent (slow eccentrics)
▫️ Keep chest tall, elbows in
▫️ Full range—hips below parallel, strong drive up
▫️ Push through your heels, not your toes

Wondering how long you'll live?

Let's test it.

Here are 3 Simple Longevity Fitness Tests you can do now (and how to improve them): 1. VO2 Max (Cardiovascular fitness):

VO2 Max measures oxygen use during intense exercise, showing heart-lung efficiency.

Higher levels cut heart disease & mortality risk and boost longevity.

Aim for above-average (e.g., 35-45 mL/kg/min for middle-aged adults)

The Push Up is the most popular exercise on the planet.

→ No equipment
→ Upper Body Strength
→ Can be done anywhere

But most people struggle to do them.

Here is a simple push up progression workout anyone can use to build upper body strength at home: When you think body weight exercises you think one thing...

Push ups.

They tick all the boxes.

✅ Upper body strength
✅ No equipment
✅ Can be done anywhere

You can use them no matter your strength or experience level.

Here is a simple push up progression anyone can do:

After 8 years Training as a Professional Athlete, here is every fitness tip I could come up with:

= Thread =

1. Take 5gms of creatine daily Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds not eating crap

Easy choice.

Can't get lean?

I promise it's your diet.

After 8 years training and coaching as a professional athlete, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don't make you fat. 2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

If you're serious about getting in shape, you need to be lifting weights.

But don't waste years trying to figure out what works.

I've been training for the last 8 years as a Professional Athlete.

Here's my top 5 exercises for getting in shape and improving your health:

(Videos of each included) 1. Pull-Ups:

The OG of upper-body strength.

Back, biceps, and core all get a workout.

If you're not hitting pull-ups yet, 2025 is the year to level up start with eccentics and/or lat pull down variations.

(Start with machine assisted or eccentrics if starting).

If I wanted to drop 20lbs this summer, these are the 7 simple things I would do everyday: 1. Drink 500ml water when I first wake up:

Always step one after 7-8 hours of fasting (sleep)

▫️ Rehydrates your body after 7-8 hours of no fluids
▫️ Kickstarts your metabolism and digestion
▫️ Boosts energy and focus

Hydration is the easiest win for your morning routine.

I've spent over 2000 hours in the gym over the last 8 years as a Professional Athlete.

Here are 41 Training Tips I wish I knew when I first started.

🧵

1. Use the gym to build muscle and nutrition to drop fat. For best results, ensure every part of your training is optimized toward this.
Too many people confuse the two and get mediocre results.

2. Stop 'winging it'. With no plan, you will spin your wheels and waste months or years with little to no progress.

The media's latest lie...

'These foods are poison'.

But they're actually superfoods.

Here are 9 you should be eating daily:

1. Coconut oil. Media Myth:

Coconut oil’s saturated fat clogs arteries and should be banned.

Reality:

Boosts brain power with MCTs, Fights fat with healthy fats, Kills bacteria like a boss.

A great option.

Think you're in shape?

Prove it.

Here are 7 Simple Fitness Tests everyone should be able to do: 1. 20 Full Push Ups:

Upper body strength/edurance.

Perform max reps with good form

Benchmarks:

Males:
• 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average)
• 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average)
• 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

Females:
• 20-39 yrs: 30+ (excellent), 15-24 (good), 10-14 (average)
• 40-59 yrs: 20+ (excellent), 10-19 (good), 5-9 (average)
• 60+ yrs: 15+ (excellent), 5-12 (good), 2-4 (average)

If you're serious about getting in shape, you need to be lifting weights.

But don't waste years trying to figure out what works.

I've been training for the last 8 years as a Professional Athlete.

Here's my top 5 exercises for getting in shape and improving your health:

(Videos of each included) 1. Pull-Ups:

The OG of upper-body strength.

Back, biceps, and core all get a workout.

If you're not hitting pull-ups yet, 2025 is the year to level up start with eccentics and/or lat pull down variations.

(Start with machine assisted or eccentrics if starting).

After 8 years Training as a Professional Athlete, here is every fitness tip I could come up with:

= Thread =

1. Take 5gms of creatine daily Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds not eating crap

Easy choice.

The silent killer that begins at just 30.

Muscle loss.

Do nothing and it guarantees:

→ Frailty
→ Strength loss
→ A shorter and lower quality life

But there is a simple solution:

Here is the 5-Step Playbook we used to stop muscle loss in its tracks: Most ignore this, until it's too late.

Age-related muscle loss (sarcopenia), is part of aging.

Once you're 30, you lose 5% of your muscle tissue each decade.

That's 30% of by the time you're 60.

This is a massive indicator for lower quality life.

But you can change that...

Can't get to the gym?

You can get lean and strong with no equipment.

Here are my Top 5 Body Weight exercises you can use to hit every muscle group at home:

(Videos of each included)

= Thread =

1. Push Ups Push ups:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Shoulder width hand position
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum hits the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

If I wanted to drop 20lbs this summer, these are the 7 simple things I would do everyday: 1. Drink 500ml water when I first wake up:

Always step one after 7-8 hours of fasting (sleep)

▫️ Rehydrates your body after 7-8 hours of no fluids
▫️ Kickstarts your metabolism and digestion
▫️ Boosts energy and focus

Hydration is the easiest win for your morning routine.

Can't get lean?

I promise it's your diet.

After 8 years training and coaching as a professional athlete, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don't make you fat. 2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

After 8 years training and coaching as a Professional Athlete, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize where possible to maximize results.

2. Discipline is the most overlooked asset for crushing your health and fitness goals. Learn to prioritize long term goals over short term gratification.