From a young age we’re taught that if something hurts, you put ice on it.

If you sprain your ankle at basketball practice, putting a bag of ice on the hurt area is the first step to healing.

We do this because we’ve been told icing helps reduce harmful inflammation and swelling and even initiates the recovery process after workouts.

This may shock you but it’s crucial that more people, especially those of you that are active, know that even the doctor who invented the term RICE (Rest Ice Compression Elevation) actually recanted regarding his stance on ice.

He went as far to say he was wrong about ice, saying “ice can actually delay recovery!”

I’ve been preaching this since 2018 when I wrote the article “What If Everything You Believe About Ice and Injury Isn’t True.”


Ever since the internet became a thing, the human desire for instant gratification has skyrocketed.

From the moment you wake up and grab your phone, your brain is being conditioned to “click and receive.”

Post a new photo – get a like.

Order something online – it’s on your doorstep in 2 days.

Turn on Spotify – listen to any song you want.

It’s just so….gratifying… getting something shortly after you decide you want it.

We can accomplish a huge list of things on our phone, all without getting out of bed.

We have become used to it.

We point and click, and let that sweet dopamine coat our senses.

Unfortunately this contributes to an already massive problem when it comes to diets and losing weight because here there’s no such thing as instant results.

You have to work hard at your diet and your exercise plan for multiple weeks before you see literally anything happen.

You’ve probably had people tell you the opposite because they want your money.

Juicing is a great example of this:

“Lose 5 pounds in 5 days using our super juicing diet cleanse weight loss plan!”

Deep down you know it’s a lie (it’s borderline mathematically impossible to lose that much body fat in that timeframe).

But people sign up because they want to feel that magical feeling when they see the scale drop after a few days, i.e. instant gratification.

Unfortunately, because it’s all water weight it comes back as soon as you eat like a regular human.

Those who achieve sustainable results recognize that there is no easy fix.

They trust in a plan, commit to it for a few months, and awesome things start happening:

– Their pants are less tight.

– They feel better in their own skin.

– They start getting compliments.

You don’t have to do crazy fads for a week to lose weight.

You need to do the basics consistently.

– Workout 3-4 times a week.

– Make sure 90% of your meals are properly portioned.

– Eat more vegetables.

– Eat enough protein.

Executing the basics consistently is the one thing that everyone who has lost weight (and kept it off) has done.

They say abs are made in the kitchen, and while this is true, I think abs are really made by consistency. 

You can’t eat just one meal and think it’ll help you get abs.

The easiest way to get a six pack is to use the following formula: 



It is a quick and FREE index designed to help you discover the areas of your life you need to focus on to live a healthier, fitter, and happier life.  

Ready to see how you stack up?

Head to the link in my bio or send me a DM for the direct link.

While working in the residence life program in grad school, I was introduced to sometime forgotten concept of social wellness.⠀

Social wellness is the idea of having positive connections with friends, family, and/or anyone else in your life and is just as important if not more than watching your nutrition and hitting the gym.⠀

Having good family and friends around you has been shown to strengthen the immune system, lower pain and stress levels, and decrease blood pressure. ⠀

So this week when you’re planning your fitness schedule, don’t forget to include some quality time with your favorite people. ⠀


It is a quick and FREE index designed to help you discover the areas of your life you need to focus on to live a healthier, fitter, and happier life. ⠀

Ready to see how you stack up?⠀

Head to the link in my bio or send me a DM for the direct link.⠀

  1.  Don’t Drink Your Calories (Black Coffee)
  2.  Eat Plenty of Protein & Fiber
  3.  Strength Train
  4.  Choose Foods That Are Less Dense Calorically

It really is this simple. 

If you aren’t doing these things consistently, then don’t look at doing anything else until these are a regular habit for you. 

What item(s) would you add to this list?

Are you snowed in at home and still want to get a workout in?

Try this workout, it will quash your appetite and give you energy for the rest of the day:

AMRAP (As Many Rounds As Possible) in 20 Minutes of:

10 Sit-ups

15 Air Squats

10 Steps Walking Lunge

10 Burpees

Thanks for reading, keep reading to learn how to start to conquer your weight loss and fitness goals: ⬇️⬇️⬇️⬇️⠀

Join the hundreds of busy, dedicated men and women who have gotten stronger and more fit the last 19 years with my mobility and fitness system.⠀

Click here for your FREE e-book:

Picture the following scene: you are training a client and he or she is doing a set of step ups.  Everything is going well until she steps down, trips, and rolls her ankle. It’s not a serious injury,  just a minor ankle tweak. Before you have time to suggest a treatment plan, the client asks if you have ice to put on the injury. This happens all too often and I’m sure you have experienced similar circumstances.

In my early years as a trainer I would agree with this client and recommend ice to help treat injuries. But in the last five years or so my thoughts on this have changed dramatically when I was introduced to Gary Reinl on Kelly Starrett’s Reinl, the author of “Iced: The Illusionary Treatment Option” and the leader of he anti-ice revolution, sums up the facts on treating injuries with ice with the following exert from his book: “The bottom line is that after forty years of widespread use, there is no peer-reviewed indisputable evidence that icing damaged tissue improves patient outcomes.”

Reinl also has come up with a simple and helpful acronym to replace the decades-old and now irrelevant R.I.C.E. (Rest Ice Compression Elevation) – ARITA (Active Recovery Is The Answer).  Active recovery is the practice of loading the muscles through light movement with the absence of intensity that will further damage the tissue. I now personally incorporate this strategy for client injuries and my own personal setbacks. My favorite active recovery mode is simply riding the Air Assault or row machine at a low intensity. I have also had similar luck using bands, electric muscle stimulation machines, and light even free weights. The natural tendency when you are dealing with a minor injury is to do nothing. But when we don’t move, we won’t get the necessary blood flow to the affected area, and the swelling that wreaks havoc with the injured tissue won’t go away.  Next time you have a client that is dealing with a minor injury keep ARITA in mind.

PS: To get a streamlined list of other things that will help you get fit, make sure to check out my free e book “Three Underground Secrets for Easier Fat Loss: A Checklist for Busy, Active Parents” by clicking

I know you have dreams, but having dreams and turning them into action are two completely different animals.

A dream turns into a goal when concrete actions are taken to accomplish something that resonates inside of you.

Setting goals that are important to you and accomplishing them will strengthen your self-trust as well as self-esteem.

This is part of becoming a well adjusted, happy human being.

You can use the acronym SMART to remember the basics of goal setting:

Be Specific with a Measurable goal that is Attainable, Relevant, and Time-Specific.

Here are more goal-setting tips that will help you with your journey:

  1. Start with what you want: “I want to lose weight this year.”
  2. Figure out the measurable steps that will help you reach your goal: “I will have to eat and drink less so as to put myself into a caloric deficit.”
  3. Determine what you have to do to achieve your goal: ” I will track everything I put into my body for three days so I know approximately how much I’m currently taking in and then eat less so I will start losing.”

Goal setting typically starts with wishful thinking.

You have to turn the thinking into a concrete action plan, and that’s what makes it a goal!

P.S. – Just in case you love free gifts just as much as I do, heads up: ⠀

Click on the link below and you’ll get my FREE e Book “3 Secrets for Easier Fat Loss: A Checklist for Busy, Active Parents.”⠀

Literally nothing to lose and only a freebie to gain! ⠀

Grab it before this Sunday at 9:00 PM while it’s still available.

-Coach John
Successstories Fitness and Weight Loss

Make the goal something that is important to you, something that will get you out of bed an hour early in the morning.

If the thought of doing the work doesn’t get you excited, you may want to re-think your goal.

That’s right… today I’m sharing a step-by-step overview of how to get started with intermittent fasting if you’ve never tried it. 

This approach to weight loss is one of the most popular in the world and I have multiple clients who use it successfully, so if you haven’t done it and you’re on the fence, hopefully this post will make the transition easier.


Here’s a step-by-step tutorial on how to use intermittent fasting:

Step 1: Choose a plan that suits your life: find a plan favorable for your lifestyle and schedule.

Step 2:  Go gradual for significant success. Increasing fasting windows gradually prevents issues like dizziness, general sadness, low energy and headaches about not eating.

Step 3: Believe that fasting doesn’t sucks, rather that it makes you feel better and mentally clear.

Step 4: Drink several glasses of water; chewing gum can also keep your mouth busy.

Step 5: Do thorough research on what fits you best to solidify your intermittent fasting.

Step 6: Stay busy and avoid seeing what other people eat.

Step 7: Eat enough during your eating window, and include proteins, complex carbs and healthy fats in your diet.

Step 8: Don’t overdo your intermittent fasting.

Step 9: Go easy on the workouts until your body adjusts to the decreased caloric consumption.

Step 10: Know your progress to know whether the intermittent fasting is working for you.

Have more questions or need clarification on something?

Send me an email or drop your question to the comments below.

Today a story about Andrea.

Andrea has been a client of mine for over ten years.⠀

She is a wife, mother of two, and a licensed nurse practitioner. ⠀

Unfortunately she has also had to deal with lupus her entire adult life.⠀

It has forced her to deal with hand, low back, and shoulder issues. ⠀

She always gives maximum effort but the pain was stopping her from reaching her goals – she needed help.⠀

I was able to help Andrea and here’s how:⠀

1️⃣ Communicate. She tells me how she feels before the session begins.⠀

2️⃣ Mobilize. Next, I make sure her pain level decreases with targeted soft tissue work.⠀

3️⃣ Get Strong. Lastly I focus on recapturing her lost range of motion with stretching, and then to strength training so the pain hopefully won’t come back.⠀

Most days she is pain free and is still reaching all of the fitness goals she set for herself.⠀

Here’s another story, one that will help you put this into perspective:⠀

A man calls a plumber to fix his water heater.⠀

“Won’t heat the water,” he says. ⠀

The plumber shows up, looks at the heater carefully, and places his ear on it. He runs his fingers lightly on the side of the heater and then taps it with a small hammer. The heater starts right up, the man is happy, and the plumber goes away.⠀

Two days later, the bill shows up from the plumber. “Water Heater Repair: $500,” it says.⠀

The man calls up the plumber angry. ⠀

“$500?! All you did was tap the heater, and you charged me $500?! I need to see an itemized version of your bill to see why you thought that was worth $500.”⠀

Two days later, the new bill arrives in the mail.⠀

✅ Tapping the heater with a hammer: $1. ⠀
✅ Knowing where to tap: $499.⠀

My solution to Andrea’s problem was relatively simple. ⠀

This was only because I knew where to tap the hammer.⠀

This simple solution changed her life.⠀

It also converted her into a lifetime client, and resulted in 11 client referrals and $25,000+ in income all because I knew where to tap my hammer.⠀

This is why mobility work is so important to know.⠀

Next week I’ll fill you in on the 5 things that you need to know about mobility from the guru himself — a guy I refer to for inspiration daily.⠀

-Coach John