There are so many examples of this in every aspect of our lives.

It blows my mind sometimes.

Get this. My dog doesn’t eat his dog food when I give him the option of prime rib. Why? Well of course he gets more immediate gratification from the tasty human food.

Dog brain is oddly similar to human brain. It must be the animal in us…

Let’s look at broccoli versus donuts.

Immediate gratification – for sure the donut. The dopamine triggered from that high glycemic indexed, highly inflammatory food choice (I say choice because I don’t believe something that is contributing to the epidemics of obesity, diabetes, heart disease etc should be in the same league as longevity-promoting, nutrient-rich real food) is unparalleled. You’re happy emotions are running high after that first bite. Much like the crackhead’s experience with their first hit of smack.

Here’s the thing. That feeling is as temporary as the satisfaction of a new instagram follower. It lasts for a few moments and then, like an addiction, you need more.

You wonder why you can’t seem to get into shape when January rolls around, yet you tend to avoid actually taking action and hiring a professional to keep you motivated and accountable.

You didn’t do anything drastic enough to incite change.

Would you try to build a house from scratch?

Your health is your foundation. It’s the only thing you have to live in your whole life.

So why the heck haven’t you hired a professional to help you take care of that?

It’s just incredible how people can go on thinking that things will magically happen for them. Without DRASTIC, IMMEDIATE and STRATEGIC action to any plan you might have, it’ll always be just that. Just a plan.

Again, thanks for stopping by.

Til Next Time,

Namaste sweet!

Ps. If you want to learn more about proper programming, exercise and fitness tips and don’t wanna break the bank, join me this Sunday! I’m going to host a free educational webinar on how to get in shape and stay there —-> click here to register

Starts at 6:07 pm MST

Hope to see ya there!


As I stand here, warming up in the bomby -2.5C Calgarian November morning, I look around to see nothing but open park, glorious cityscape and a few tourists over the stairs at Crescent Heights. The same stairs that the team and I meet every Sunday, at 11:07.

Not this Sunday though. I was the lone wolf.

I heard lots of inquiries, lots of interest, some were unfortunately sick and others had previous engagements and that’s all fine. I’m okay if you don’t show up. I have zero influence on what people prioritize until they see what health and wellness will do for them.

Ironic because most of the excuses I hear revolve around “I’m tired, I’m gonna sleep in, I’ve been working nights, I’m getting sick, I have no time for that…” which all stem from the root of why you should be joining me every Sunday at 11:07!

I don’t do this because I like it all the time. I do it because I know the alternative of depression, anxiety, poor conditioning, sickness, lethargy, zero motivation, ambition and the feeling of insecurity far outweighs the shitty 35:07 of a little hard breathing, muscle soreness and pounding heart. Yeah. I show up.

I’d encourage you to do the same the next time you say you will. Physically and mentally. At the end of the day, you’re only letting yourself down.

I did my reps.

There no secret. Alliterations aside, my friends are few, fucking and fantastic.

When you have a crew that’s got your back, a crew that invites you inside their world, inside their dreams… you just feel safe.

I owe a lot to my friends. “A lot” in the sense of the man I’ve become. Without the love, support and patience, especially the patience – I would be lost in the woods.

And oftentimes I feel that I still am.

But you know what, it’s a helluva lot more fun to get lost together.

Thanks for reading,

Attention all drummers!

Try this one out before your next rehearsal and unglue your shitty forearms.

Here’s what to do.

1. Grab a LAX ball, or a tennis ball to start cause this can get NASTY.

2. Hang you wrist off of a counter or over your snare.

3. Roll the ball over your forearm, up close to the elbow.

4. Find the spot that sings like Shakira and hold it!

5. Make a fist. Try not to cry. 👶

6. Relax, open your fist and repeat all the way down closer to the wrist.

HIYA! Take that, wrist pain.

I’ve got some more books to help you on the road with exercise and nutrition if you’re the career-minded musician. First three to comment below and tag their band get a FREE e-copy. 🤘

🎶 by The Heist – “Let it Go”

Go check out my YouTube channel, subscribe for a weekly dose of awesome.

‘Til next time, stay sweet.

Okay, let’s get it straight.

This is my favourite exercise, but unfortunately a lot of people could do it better.

Here are three pro tips to build that booty up like Beyonce.


  1. Toes forward, screw your feet into the ground like they’re a screwdriver.
  2. Shove your knees out over your toes and drive your heels into the ground
  3. Drop your booty back as if some one were pulling a chair out from under you from you and bend at the knees

Boom there you have it.

Need some more help? Want to chat? Check out a bodyweight challenge I’m extending into October for registration here

I also have a deal with BreakOut West I’ll extend for the week for anyone. Half price on remote training. Find out how to register for that, here.

Okay, as a musician and personal trainer myself, I can tell you first-hand that crafting up a solid playlist to keep participants “in the zone” and not “out the door” per se, is much more than just throwing together a few J-Biebs and Ri-Ri tracks and pressing shuffle on the iPod. Read on to find out how the real good Fitness Instructors curate next level playlists that inspire a sheer sweat fest at 6:00am on a Saturday.

This is Fitness Class Playlist Curation 101, let’s do this!

  1. Know your audience
    • If you have an affluent demographic, do you think it’d be wise to play the unedited version of DMX’ “X Gonna Give It To Ya!”? Doubtful. On the other hand, playing hair metal tracks from the 80’s may not sit well with the typical millennial-driven spin classes around town. Knowing who your crowd is makes the process of curation wicked-simple. As long as you have some worldly knowledge and access to some different styles of music that can accommodate the many different types of exercisers (all of which have different tastes in music) you’ll be fine. Here is an old school hip hop playlist I curated with the type of crowd that likes to go out dancing in the club afterwards in mind, you’ll get the idea. 90s hip hop. Sheer gold. 90s Old School Hip Hop Playlist
  2. Pay attention to the tempo
    • The BPM or beats per minute of a song is vital to any fitness space, and is especially important to add to the atmosphere. The speed of your songs generally translates to the speed of your movement. It’s a sub-conscious thing. Nothing ruins a class experience like a love song ballad in the middle of medicine ball burpees. For example, spin classes tend to push between 120-180 BPM as that tempo really sets the body in a good pace for the type of training those classes are known for. Fast-paced, uptempo, sweat-fest. It’s amazing how the body responds to music. Here’s a link to a high octane playlist for you’re next spin, run or interval session. Big Hills, Quick Sprints.
  3.  Use songs to get creative with exercise
    • A lot of people don’t know this one. It’s a big secret, but I have an advantage being a musician – more notably a drummer – and timing and tempo and rhythm is engrained in me as a fitness professional. Music is broken into pieces. Fast choruses, slower verses. The tempo doesn’t change, the feel sure does though and it’s that feel that helps people stay driven in the set. There’s a few really famous tunes that help push exercisers to new thresholds. My personal favourite is known in the athletic community as “Bring Sally Up”. It’s a doozy on the legs in time to Moby’s hit, “Flower”. When you hear “bring sally down” sit in a squat until you hear “bring sally up”. Repeat for the duration of the song.
    • Want to try it yourself? Check the “Bring Sally Up” workout here.

So, as you can see, there’s actually a pretty good relationship between music and exercise programming. If you’d like some more insight to creating a playlist based around your fitness goals or just fun music that pumps you up, please send me a note at 


I had the privilege of sitting down for coffee (one too many by the sounds of it in the interview!) with a fellow local athlete, friend and huge supporter of the community, National Development Skeleton Athlete, Grace Dafoe. img_5438Grace is also a Physical Literacy Advocate and as I mentioned, huge supporter of some really inspiring organizations out to do a lot of awesome things. We got to talking about her life as a role model, struggles as an athlete and the immense focus she puts into her personal life to maintain a healthy balance between her training and everything else. We’re “Human first”, and I think you should tune in to take a listen to one of our nation’s up and coming rock stars on the ice track (I think that’s what they call it…) …plus it’s my birthday today. So do me a solid and rate this on iTunes and share with your friends! Best birthday gift ever.

Here’s the interview!


ps. Skeleton! Holy eff! What a sport.