Timothy Stiroh

You wake up one day and tell yourself enough is enough. You're fed up with your jeans not fitting anymore. Fed up with getting out of breath walking up the stairs. Fed up with your doctor telling you that you're at risk of being diagnosed with diabetes. So, you start scouring the internet and social media for tips on how to get healthier. Lift weights 2–4 times per week. Get 10,000 steps a day. Eat your body weight in protein. Take these five supplements. Cut out sugar completely. Never eat...

Nothing changes if nothing changes. I say this to clients more than almost anything else, and I want to talk about it today because I think it's the single most overlooked truth in fitness. Every week I talk to people who want to lose weight, build muscle, or just feel better in their own body. And almost all of them already know what they need to do. They know they should be eating more protein. They know they should be moving more. They know they should be getting to bed earlier...

Freshman year, I sat on the bench during every high school football game. At that time in my life, I didn't want to be an all american with a free ride scholarship to play in college. All I wanted was to stop watching from the sideline and start being someone people in the hallway actually knew. That's it. That was the whole goal. I could have made it complicated. I could have chased every supplement, every "secret" training system, and try all those flasy football workouts I saw...