Chris W.

Push day followed by a short ruck. If it doesn't challenge you, it doesn't change you.

Be delusional about your potential. It’s free

223 days until summer. Get your mind and body right, Dad.🤘

I have a confession. I’m tired, and I don’t wanna get after it today. NO ONE CARES. WORK HARDER. Go get after it this week. OUTWORK THE YOU FROM YESTERDAY. 🤘

"Why are you training so hard?" So my son doesn't have to look up to another man. Your legacy matters.

Keep going. That person in heaven is rooting for you.

It's embarrassing to want something badly and then be lazy about chasing it.

Them: “just wait until you have kids. Your dad bod is coming!” And I think that flipped a switch in me like, where I was like okay fuck you. Watch this.

No higher calling in a man's life than becoming the greatest father he can possibly be.

Eating candy at 4:15am before a workout is optimal. The "sugar is bad" crowd has never trained hard enough to need it. There’s a reason I like fast-digesting carbs before and during training. → Get glucose into your bloodstream quickly for readily available energy. → Working muscles can pull glucose in through GLUT4 without needing insulin. → Help maintain performance and spare glycogen, especially during longer, harder sessions. → Support muscle fullness and hydration as glycogen is stored with water. → Can help manage the stress response and limit muscle protein breakdown during prolonged training. → Keep your energy up and your head in the game when fatigue starts setting in. Some of my go-to quick carbs: Rice Krispy Treats Rice cakes Bananas Pop tarts A handful of Sour Patch Kids just hits different. Carbs aren’t the enemy. They’re fuel. And when you’re training hard, fueling your body matters. What’s your go-to pre-workout meal?

Someday your kids will be adults deciding whether hard things are worth doing. Make it an easy decision. Imagine looking your kids in the eyes one day and knowing you gave it everything you had. No shortcuts. No excuses. No sitting around wondering what could’ve been because you were too scared to take a chance. You show up everyday, believed in what you were capable of and worked until you proved it. That’s how you set the standard.

Wanna wake up earlier? JUST GET UP Want to make changes? Start making them. You can talk about what you’re going to do all day, but none of it means anything without action. Be about it. Friday’s tomorrow. Happy with how your week’s gone? Good. Keep building. Not happy? You’ve still got time to finish strong. The week’s not over, and neither is the work. See y’all bright and early. 🤘

The hard thing you keep putting off is the doorway to the life you keep asking for. Added in some high-rep belt squats to finish off leg day.

Things you love to see: A dad I’ve been working with through 1-on-1 coaching just hit a major milestone. 31.5 pounds down and still going. I LIVE FOR THIS. 🤘