He’s down 5 lbs in 2 weeks He’s locked In the nutrition He’s hitting his program Consistency is king ! That’s a winning week kid! Let’s goooooo @Derek Dupler you inspire me

As we officially start to grow (sorry it’s taken me a bit) please make sure to participate and welcome anyone new! I’ve been grinding making sure all segments are ready, our content is up to snuff, and that you have the real resources to change your life! That being said a huge welcome to @Jay Durham and @Franziska-Sophie Horn . Let’s make sure to welcome them I can’t wait see you all on Tuesday, for our first in our monthly teaching series!! Let’s do it:)

I work with so many people over 35 who come to me burned out wondering why all their effort isn’t working. They’re working out, they’re drinking more water, they are staying more active but what a lot of people don’t understand is that there’s a huge elephant in the room causing their lack of progress and zapping of energy… Most people don’t have an effort problem, they have a recovery problem. And the solution? They aren’t sleeping well. Sleep is one of the most overlooked performance levers in modern health. - 1 in 3 adults do not get enough sleep. - Over 50 million Americans suffer from a sleep disorder. - And the average sleep duration has dropped by 90 minutes over the last century. How do we fix this? In next week's LIVE call I’m covering the missing link between sleep, stress, and longevity after 35. In this call I will cover: - The hidden health cost of poor sleep - How fixing your sleep unlocks true longevity - How to create your downshifting system - And more Bring your questions and a blanket for this night of breakthrough as we go through this together. Let’s get realigned🙏

QUOTE: "It is never too late to be what you might have been." TEACHING MOMENT: It's June 1st. Let that land for a second. We are almost exactly halfway through 2026. And back in January, you set an intention. Maybe you said you'd move more. Sleep better. Eat cleaner. Take your health more seriously. How's that going? I'm not asking to make you feel guilty. I'm asking because right now, at this exact moment, you have something most people don't realize they have. A second chance. Not "New Year, New Me" energy. Something better. You have 7 months of real, lived experience. You know what worked and what didn't. You know where you showed up and where you made excuses. That's not failure. That's data. And the people who win at health long-term are not the ones who are perfect from January to December. They're the ones who course-correct. Who look at the first half of the year, get honest with themselves, and choose differently going forward. So here's your one assignment for June: Pick ONE habit. Just one. Move for 20 minutes a day. Get 7+ hours of sleep. Drink your water. Cut the late-night sugar. Whatever it is, you already know what it is. Do it every day for 30 days. That's it. Not a program. Not an overhaul. Not a transformation. One thing. Every day. For June. By July 1, that habit won't feel like a decision anymore. It'll feel like you. You've got 7 months left. Make them count. 🔥

If you pulled your hamstring while running, the first mistake is thinking it is “just tight.” A hamstring strain is your body’s warning that the tissue, hips, glutes, pelvis, or running mechanics were not ready for the demand you placed on them. A pulled hamstring while running usually happens when the hamstring is overloaded while lengthened, especially during sprinting, acceleration, hill running, or fatigue. The best early fix is to reduce pain, release surrounding tissue, mobilize the hips, gently stretch, then progress into isometrics and strengthening only after pain has reduced. That order matters. A lot of runners try to stretch hard, sprint again, or jump into hamstring strengthening drills too soon. That is usually how a small strain turns into a bigger problem. My coaching approach is simple: Release. Mobilize. Stretch. Then strengthen. In that order. Because when the hamstring is angry, your job is not to beat it into submission. Your job is to calm the tissue, restore motion, rebuild control, and earn your way back to running. How to Fix a Pulled Hamstring While Running The best way to fix a pulled hamstring is to follow the right progression. Do not skip steps. Here is the sequence I use: 1. Release the surrounding tissue 2. Mobilize the hips 3. Gently stretch the hamstring 4. Add light isometrics once pain has reduced 5. Progress into strengthening drills 6. Return to running gradually What Not to Do After Pulling a Hamstring Avoid these common mistakes: - Do not aggressively stretch a fresh hamstring strain - Do not sprint to “test it” - Do not foam roll directly into sharp pain - Do not smash bruised tissue - Do not return to hills too soon - Do not do heavy RDLs right away - Do not start Nordic curls too early - Do not ignore your hips and glutes - Do not train through a limp - Do not confuse less pain with full recovery Pain going down is a good sign. But it is not the finish line. It just means you have earned the next step.