Wow. You haven’t heard from me in a while.

I haven’t done a newsletter, podcast, or even a social media post since January.

And guess what? I just needed a break. That’s all there was to it.

I’ve been putting out content consistently since 2010. I don’t think there has been a single month in 16 years (before recently) that I didn’t put out a newsletter, article, YouTube video, podcast, or social post.

It’s been refreshing but also scary.

Not scary that I won’t be relevant or I’ll lose sales or anything like that.

Scary in the same way as skipping days in the gym. The more time you miss, the harder it is to go back.

Ironically, I’ve experienced that recently too. I got a nasty case of impetigo, so I had to take some time off from BJJ. Luckily, I’m going back this week. It’s been over a month.

What started as “I’ll just take a few days off” slowly turned into weeks. And the funny thing is, the physical part wasn’t the hard part. It was the mental hurdle of starting again. You build things up in your head. You start thinking you need to come back on the perfect day.

But that’s never how it works.

Whether it’s training, work, relationships, content creation, or anything else, getting back on track always starts the same way.

You just gotta do it.

No perfect timing. No perfect motivation. Just action.

Here’s what I have for you this week.

Memorial Day Murph

One of my favorite Memorial Day rituals is doing the Murph workout challenge, named after Navy SEAL Michael Murphy. If you’ve seen the movie Lone Survivor, Taylor Kitsch played him.

The workout is the following for time, done with a 20lb weight vest.

I’m not doing the workout this year, but I did what I call “Modified Murph” in my office on Saturday.

Modified Murph is my all-time favorite bodyweight workout. All you need is a place to do pullups.

While pursuing my Master’s, I only had time to go to the gym twice a week. To supplement those two days, I did the Modified Murph workout every Saturday in my office. I performed the pullups on a simple doorway pullup bar.

20 Rounds For Time

By the end, you will have done 100 pullups, 200 pushups, and 300 air squats.

If you want to get crazy, throw on a weight vest.

Simple. Brutal. Effective.

Life is finite. It’s a reminder not to put off what really matters. Enjoy the moment, pursue your passions, and stop waiting for the perfect time to make a change.

The next ten years will pass whether you act or not.

That can either be terrifying or motivating.

Probably both.

Sun and Steps

Last year, I set a goal to average 10k steps per day for the year. It was more challenging than I expected.

Heading into May, my average was only around 8k, so I recommitted to the goal. Since then, I’ve been crushing it.

One underrated thing about walking more is how much better you feel overall when you spend more time outside. More sun. More movement. Less staring at screens.

Honestly, some of my best thinking happens on walks.

No podcast. No music. Just walking.

Also, not gonna lie, the tan has been a solid bonus.

I haven’t been podcasting either.

But I’m bringing that back too.

The funny thing about consistency is that people think it means never falling off.

It doesn’t.

It means you keep returning.

I used to think momentum was this magical thing that showed up after you felt motivated.

Turns out momentum usually shows up because you did something when you didn’t feel like it.

That first workout back sucks.

The first day back at BJJ feels awkward.

The first newsletter after four months feels weird.

But after you start, things tend to snowball pretty quickly.

Anyway, have a great Memorial Day!

Talk soon.

PS – Ready to take the guesswork out of your training and nutrition?
Whether your goal is fat loss, muscle building, or staying strong without wrecking your joints, I’ll build you a plan that fits your life and keeps you consistent enough to see real results.

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