fitness – Matt Shannon, Security Pro

Ladies, Lifting Weights Won’t Make You “Bulky,” It Will Make You Stronger, Healthier, and Harder to Break

Ever take a look in the mirror after your first week of serious lifting and thought, “Wait, am I getting bigger?” Here’s what’s really happening…

The Real Problem Isn’t Lifting, It’s Perception

Most women don’t avoid lifting because they’re lazy. They avoid it because they’ve been given the wrong framework. Somewhere along the way, strength training got tied to a single fear:

“If I lift weights, I’ll get bulky.”

That belief isn’t based on physiology. It’s based on misunderstanding. And if the foundation is wrong, every decision built on top of it will be, too.

Think: Understand What Actually Drives Muscle Growth

Muscle doesn’t appear by accident.

It requires:

Progressive overload
Sufficient calorie intake
Adequate protein
Consistency over months and years

Even under ideal conditions, muscle growth is slow.

Now layer in reality:

Women have significantly lower testosterone levels
Most people are not eating in a surplus
Most training programs are not optimized for maximal hypertrophy

The result?

Most women don’t accidentally get bulky. They struggle to build muscle at all.

Lift: Train for Strength, Not Fear

If your goal is to be healthier, stronger, and more capable, your training should reflect that.

That means:

Lifting with intent
Progressively increasing load over time
Training consistently across weeks, months, and years

Not:

Avoiding moderate to heavy weightlifting
Staying in low-intensity comfort zones
Making decisions based on appearance fears

Because here’s the reality: Strength training builds overall capacity, not excess.

Quick Facts: Muscle vs. Bulk

– Muscle gain is slow and is achieved intentionally, not accidentally.

– Most women gain strength, improved muscle tone, and confidence, not size.

– Temporary changes (pump or water retention) fade within hours to days.

What most women experience when they lift properly:

Improved muscle tone
Better posture
Increased strength
Reduced body fat
Higher confidence in movement

That’s not bulk. That’s functional strength.

Live: Strength Is a Long-Term Investment

This is where the conversation shifts. Not aesthetics. Not trends. Outcomes.

If you don’t build strength over time:

Muscle mass declines with age (sarcopenia)
Bone density decreases
Injury risk increases
Daily tasks become harder
Metabolic health worsens

This isn’t hypothetical. It’s guaranteed to happen to everyone.

Now flip that and you’ll find that strength training supports:

Longevity and independence
Bone density and joint health
Metabolic resilience
Cognitive and emotional stability
The ability to live life without unnecessary limitation

Strength training isn’t just about today’s confidence, it’s your ticket to stronger bones, better balance, and staying independent for decades. That’s why a change in mindset is important.

Thinking before: Avoided weights, worried about getting ‘big.’

Thinking after: Trained with intention, gained strength, energy, and self-assurance, no bulk in sight.

What “Bulky” Actually Means and Why It’s Misunderstood

Most people don’t define “bulky” clearly.

In practice, what they’re reacting to is:

Seeing muscle definition for the first time
Temporary muscle fullness (“pump”): This can cause a temporary feeling of ‘swelling’ or looking puffier, don’t panic. It’s just increased blood flow and water retention in the muscle, and it fades quickly.
A change in body composition they’re not used to

Actual muscular size:

Takes years to build
Requires intention
Requires nutrition to support it

You don’t drift aimlessly into it, and you couldn’t even if you tried.

The Reality Most People Don’t Say Out Loud

Many women would benefit from more muscle, not less.

In fact:

Many struggle to gain even a few pounds of lean mass
Many under-eat relative to their activity
Many never train with enough load to stimulate growth

The result isn’t “too bulky.”

It’s:

Underdeveloped strength
Lower resilience
Missed potential

Action: Train Systematically, Not Emotionally

Scientific Insight:

A 2022 study in the Journal of Strength and Conditioning Research found that women who strength trained 2–4x per week improved bone density, confidence, and body composition, without significant increases in body size.

The World Health Organization and American College of Sports Medicine both recommend women include strength training at least two days per week for optimal health, resilience, and longevity.

If your decisions are driven by fear, your results will be limited.

Instead:

Train 2–4x per week with resistance
Focus on progression, not perfection
Eat enough protein to support recovery
Give it time

Let outcomes guide adjustments, not assumptions.

Coach’s Notes

Muscle is difficult to build and easy to lose. Act accordingly.
Strength is protective. It supports everything else you do.
If you ever reach a point where you feel “too muscular,” you can adjust. But, fear not, 99% of the population never even get close to that point.

Final Thought

I doubt Olympic Weightlifters like Olivia Reeves or Mattie Rogers ever think twice about “getting too bulky,” and you shouldn’t either. Strong women aren’t bulky; they’re confident, capable, and resilient.

The goal is to become stronger and more capable. That means more strength, more tenacity, more control over your body, and your overall well-being.

So always remember, lifting weights won’t make you bulky. It will make you unbreakable.

Power Cleans and the SuperFit Games

Seems like I had an audience tonight.

What’s good fellas ✌🏽

In this video, after the power clean work I clipped in an old video of a buddy and I winning the Masters division at the SuperFit Games Championship. Took the last three workouts in a row and the final event by almost two minutes to bring home the gold.

But the focus here isn’t the throwback.

It’s the technical work.

Today was positional refinement on the power clean.

First pull:

Solid hip-to-shoulder relationship
Chest over the bar
Strong, consistent back angle

Transition:

Bar stays tight
Smooth move into power position
Slight early arm bend — intentional — but maintained consistently

Extension:

Decent triple extension
Bar reaches correct height
No crash in the rack

Catch:

Elbows snap fast
Clean, stable front rack
Vertical torso
Knees out
Weight balanced through the mid-foot
Bar stacked properly on the anterior delts
Shoulders, hips, heels aligned

Only real miss: knees aren’t actively re-sweeping under the bar the way I’d like.

That’s fine. We keep drilling and sharpening the sword.

What Do Performance Meals Actually Look Like?

Picking Up Where We Left Off

In Week 3, we learned that nutrient timing matters for performance.
In Week 4, we reframed carbs not as villains but as essential performance fuel.
In Week 5, we cleared the deck on dietary fat, not evil, not unlimited, just essential when used right.

This week, we put it all together.

Now that you understand why macros matter, the next question becomes:
“Okay… so what does a real performance meal look like?”

That’s what we’ll answer today, without rigid rules, caloric obsession, or influencer mythology.

Ever find yourself staring at a fridge full of random leftovers, wondering how to build a meal that actually fuels you? That’s where the performance plate turns chaos into confidence.

The Goal: Balanced, Functional, Repeatable Meals

A performance meal supports:

Training intensity and output
Smart recovery
Stable energy
Hormone balance
Cognitive performance

A performance plate isn’t perfection; it’s consistency with intention.

The Anatomy of a Performance Plate

Instead of calories, think in functional portions:

1. Protein — the Foundation

25–40g per meal
Purpose: repair, rebuild, satiety
Examples:

Skinless chicken, turkey, lean beef
Fish/seafood
Eggs or egg whites
Greek yogurt, cottage cheese
Whey, casein, and high‑quality protein powders

2. Carbohydrates — the Fuel

Enough to support your output

Pre‑training: moderate → high
Post‑training: moderate (to replenish glycogen)
Low‑intensity or rest days: moderate → low

Good sources:

Rice, oats, potatoes, sweet potatoes
Fruit
Whole‑grain bread/pasta
Beans, legumes

3. Fats — the Modulator

Small, intentional amounts

Avocado
Nuts & seeds
Olive oil, nut oils
Fatty fish (salmon, sardines)

Fats slow digestion and support hormone signaling, but not 100% of the time.

Anti-Hero Myth:

Carbs are not just for athletes; your brain and muscles both need them, especially after training. Skipping carbs post-workout is one of the fastest ways to sabotage recovery and performance.

A Simple Performance Plate Template

Protein	~25–40g	Repair, maintain muscle, recovery
Carbohydrates	Moderate	Fuel, glycogen resynthesis
Vegetables	Generous	Micronutrients & fiber
Fats	Modest	Hormones, satiety, absorption

Quick Performance Meal Summary:

1 palm-sized serving of protein (chicken, fish, tofu)
1 fist-sized serving of carbs (rice, potato, beans)
1 thumb-sized serving of healthy fat (olive oil, avocado)
Unlimited non-starchy vegetables
Hydrate: 12–16 oz of water with every meal

Example Plate (Post‑Training)

6 oz grilled chicken (~35g protein)
1 cup cooked rice (~45g carbs)
1 cup mixed vegetables
1 tbsp olive oil (~14g fat)

Example Plate (Rest/Easy Day)

5 oz salmon (~30g protein + healthy fats)
1 sweet potato (~30–40g carbs)
Large salad with olive oil

How This Adjusts for Different Days

Training Day (Morning/Afternoon)

Higher carbs around training
Moderate protein
Light fats pre‑workout

Training Day (Evening)

Moderate carbs in the afternoon or post‑session
Protein at every meal
Fat later slows evening digestion

Non‑Training Day

Maintain protein
Scale carbs to activity (lower than training days)
Maintain healthy fats

Action Challenge

For the next 3 days:

Construct at least one performance meal per day using the template above.
Log it with a simple note on intention:
- Was it pre-training fuel?
- For recovery?
- A rest day meal?
Reflect:
- How did you feel 2–3 hours after eating?
- How was your training quality?
- Any energy lows or highs?

This isn’t about perfection; it’s about pattern recognition and learning what works for your body and schedule.

Coach’s Corner

Protein at every meal makes everything else easier.
Carbs are your performance currency; spend them where they matter (training/mental load).
Fats are intention modifiers, not fillers.
A structure beats motivation every time.

Suggested Reading

“The Performance Cortex” by Zach Schonbrun
Not a diet book, but a deep look at how nervous systems and fuel interact. It’s perfect for understanding how food enables performance.

Science Insight:

A 2022 meta-analysis in Sports Medicine found that balanced meals with protein, carbs, and healthy fats significantly improve training recovery, sustained energy, and muscle adaptation compared to single-macro meals.

Key Takeaway

A performance plate is not a restrictive template, it’s a balanced framework that supports energy, training, recovery, and long‑term resilience. Build one intentional plate every day, regardless of chaos around you. Consistency beats perfection, every time.

Once you understand how to build a meal based on function, not fear, your nutrition becomes simpler, more repeatable, and far more effective.

You don’t need to eat perfectly; you eat purposefully.

Fat Isn’t Evil: It’s Essential

Picking up from where we left off last week — we’ve already dismantled the myths around protein and carbohydrates, now it’s time to put the final macronutrient into proper context.

In Week 3, we covered nutrient timing and why eating with intention matters. In Week 4, we cleared the air around carbs, showing they’re a necessary tool for fueling performance, not something to fear.

This week, we’re doing the same with fat, one of the most demonized and misunderstood components of the human diet.

Why This Matters:

Most people trying to ‘eat healthy’ unknowingly sabotage their energy, focus, and results by fearing fat. Understanding the truth lets you make smarter, less stressful choices in and out of the gym.

The Problem: Fat Got Blamed for What Sugar (and Sedentary Living) Did

The war on fat started in the 1970s and 80s, pushing people toward fat-free everything, from cookies to frozen dinners. What happened next?
• Obesity skyrocketed.
• Type 2 diabetes surged.
• People got sicker, not healthier.

Why? Because removing fat didn’t remove the problem. It just made food more processed, more sugary, and less satisfying.

Question:

Ever skip the avocado on your salad because you thought it was ‘too fattening’, then ended up hungry an hour later? Now, youre beginning to pick up what I’m puttin’ down.

What Fat Actually Does in the Body

Fat isn’t the enemy. It’s a required nutrient for:
• Hormone production (testosterone, estrogen, cortisol)
• Brain health and cognition
• Joint lubrication and recovery
• Fat-soluble vitamin absorption (A, D, E, and K)
• Cellular structure (yes, your cells are literally built from it)

But here’s the key: fat is fuel for low-intensity output and recovery, not high-performance explosive training. That’s where carbs step in.

Quick Fat Facts:

• Unsaturated fats (olive oil, nuts, avocado, fatty fish) support heart and brain health.

• Saturated fats (animal fats, butter, coconut oil) are fine in moderation, especially from whole foods.

• Trans fats (partially hydrogenated oils) are in a different league; avoid them entirely. They wreak havoc on cholesterol and inflammation.

You need both fat and carbs, but at the right doses for the right goals.

Data Point:

Fat slows gastric emptying, helping you feel fuller for longer—a secret weapon against late-night snacking (British Journal of Nutrition, 2021).

Why “Healthy Fats” Doesn’t Mean “Unlimited Fats”

Yes, olive oil, avocado, nuts, and salmon are great, but overconsumption is still overconsumption.

Fat is energy-dense.
• 1 gram of fat = 9 calories
• That’s more than double protein or carbs (4 calories per gram)

So while you need it, you don’t need as much as you might think, especially if you’re already fueling with protein and carbs.

Most Common Fat Mistake:

Dousing salads, veggies, or “healthy” bowls with extra oil or nuts. Even good fats add up fast, so measure, don’t guess.

What This Looks Like in Practice

Swap:

Instead of fat-free salad dressing (loaded with sugar), use olive oil and vinegar for flavor, better absorption of nutrients, and longer-lasting energy.

Here’s how to build smart, balanced fat intake into your day:

• Add a thumb-sized portion of fat to your main meals (nuts, oil, nut butter, avocado)
• Don’t dump oil or butter onto every dish “for health;” it adds up fast
• Keep fats lighter pre-workout, so digestion doesn’t slow you down
• Post-workout, prioritize protein + carbs, not a heavy fat load
• Evening meals can include more fats to help slow digestion and promote satiety

You don’t need to avoid fat, you need to respect it.

Visual Analogy:

Think of fat as the steady-burning logs on a campfire versus using pine needles: the dry pine needles can get the fire going, but don’t last. The logs are for warmth that lasts all night.

Now that we’ve set the record straight, here’s how to use fat like an anti-hero: deliberately, strategically, and never just because the label says “healthy.”

Action Challenge

For the next 3 days:
• Track how much fat you’re eating (rough estimate is fine)
• Identify where it’s coming from (meals vs snacks vs sauces/oils)
• Adjust one meal per day to intentionally include a measured fat source (e.g., 1 tbsp olive oil, 1/4 avocado, or 10 almonds)

You’ll start to see how easily fat sneaks in and how powerful it can be when used deliberately.

Coach’s Corner

• Fat is a recovery nutrient, not a performance one.
• Don’t go to war with it, just don’t treat it like a free-for-all either.
• Balance is your ally. Fat has its place, use it like a tool, not a reward.

What’s Coming Next

You’ve now got a full picture of the big three macros, but how do you put them together? In Week 6, we’ll map out what a real-world performance meal looks like, and how to adjust it for your goals, whether that’s training, leaning out, or staying sharp at work.

In Defense of Carbs: Energy, Recovery, and the Science You Need

Most people fear carbs because they’ve been sold the idea that carbs equal fat gain. But for anyone who trains, thinks deeply, or recovers with intent, carbs aren’t optional; they’re essential.

This isn’t about eating gummy bears or Pop-Tarts and calling it “fuel.” It’s about understanding the physiological role of carbohydrates and using them to enhance output, mood, muscle retention, and recovery.

Let’s break it down.

1. Carbs = Performance

Glycogen (stored carbs) is your muscle’s preferred fuel during strength training, sparring, sprints, or any high-output effort. Without enough:

Strength drops
Endurance tanks
Motor control falters

Carbs refill that tank. Fewer reps and less intensity? That’s not a motivation problem; it might be a glycogen one. There’s a term known as “bonking” in a workout. To “bonk” in a workout is to reach the functional depletion of glycogen, brought on by exercise. In other words, it’s the condition in which your muscles run out of fuel, with profound effects on performance and well-being. And how do you avoid it? Adequate carbohydrate fueling for your level of performance.

Science Sidebar: When you eat carbs, insulin helps shuttle glucose into muscle cells to refill glycogen. This is why carbs matter most around activity, not when you’re sedentary. Research shows that athletes and active individuals who time carbs around exercise have better performance and recovery (Burke et al., 2011).

2. Carbs = Cognitive Clarity

Your brain runs on glucose. Low-carb fog is real. It shows up in several ways, such as decision fatigue, irritability, difficulty focusing, and a short attention span. Yes, ketones can serve as a backup fuel, but they’re not the most efficient during high-stress or high-focus days.

Carbs sharpen cognition, boost mood, and reduce stress response.

3. Carbs = Recovery and Muscle Retention

Carbs after training:

Restore depleted glycogen
Support protein synthesis
Lower post-training cortisol

They’re also “protein-sparing,” meaning your body doesn’t need to break down muscle for energy.

4. Carbs = Hormonal Stability

Low-carb diets for too long can suppress:

Thyroid output (especially T3)
Leptin (your satiety and metabolic rate signal)
Sleep quality and parasympathetic recovery

Especially for athletes, hard trainers, or people under high stress, this is a deal-breaker.

5. Carbs = Better Sleep

Moderate carbs in the evening:

Support serotonin → melatonin conversion
Lower cortisol
Help shift the body into parasympathetic mode.

Sleep: Carbs help lower cortisol levels and promote relaxation. Carbs also help raise serotonin, a neurotransmitter that supports relaxation and sleep. It’s one reason why a small carb snack before bed can improve sleep quality for some people. This is why low-carb diets can sometimes disrupt sleep.

Pro tip: Avoid eating after 8:00 PM. If you must have something, keep it light and digestible:

1 banana
1 scoop whey
1 Fairlife 26g protein shake
Optional: 1 tbsp PB2

That’s ~350 kcal – just enough to support recovery without interrupting your sleep cycle.

The Real Issue Isn’t Carbs, It’s Unstructured Eating

People don’t “gain fat” from potatoes. They gain fat from:

Chronic snacking
Emotional eating
Under-fueling during the day and overeating at night

Carbs are fine; reactivity and randomness aren’t.

Coach’s Notes: Carb needs vary from person to person; listen to your body and adjust based on your activity, stress, and recovery.

Start with structure, not restriction.
Place carbs around output: morning, post-training, early dinner.
Observe how your sleep and recovery improve when you fuel with intention.

As silly as it may sound, a palm-sized portion of rice, potatoes, or fruit is a good place to start if you don’t want to count grams. Use your hand as a guide for portions.

Bonus tip: Carbs that are high in fiber, like fruit, potatoes, and whole grains, not only support performance, but also feed your gut microbiome, helping with digestion and immunity. And just in case you need a reminder, any fruit or vegetable is a carbohydrate source. Some are better than others, but the key is to eat the ones you like vs. trying to force yourself to eat anything you don’t like.

Suggested Reading:

Good Calories, Bad Calories – Gary Taubes
A well-researched, critical look at nutritional dogma and food myths, especially around carbs and fat.

Myth: Carbs make you fat. Truth: Excess calories, not carbs, drive weight gain.

Carbs don’t kill gains; they help sustain them. Used wisely, they improve output, cognition, mood, sleep, and recovery. However, as with any caloric intake, excess leads to consuming more calories than you burn, i.e., a caloric surplus = “weight gain.”

Action Challenge:

Track your carb intake for 3 days, but not just the grams. Track when and why you ate when you did:

Was it training-related?
Emotional?
Habitual?
Based on energy need?

Awareness creates clarity, and clarity can help drive consistency.

Next Week: You’ve dialed in protein and carbs. Now we’ll cover the most misunderstood macronutrient of all: fats.

How to use them for satiety, hormones, and cognitive support without overdoing it.

Does Nutrient Timing Matter? Yes, But Not the Way You Think

Stop obsessing over windows. Start building systems.

If you train hard, care about body composition, and want real-world energy, you’ve probably heard people say:

“You have to eat protein within 30 minutes of lifting.”
“Don’t eat carbs after 8 PM.”
“Fasting boosts growth hormone, just train fasted.”
“Breakfast is optional if your willpower is high enough.”

None of this is completely wrong, but none of them is 100% valid or effective for all, so don’t waste any mental space on them and focus on what’s been proven to work over decades.

Let’s cut through the BS.

The Truth About Nutrient Timing

Nutrient timing can matter, but it’s not the magic some claim, and it’s not completely useless like others claim.

It doesn’t override your daily totals. But it does influence:

How well you train.
How fast you recover.
How consistent is your energy, mood, and hunger?

Here’s the simplified hierarchy:

Daily intake = most important
Meal timing = performance lever
Meal composition = precision tool
Supplement timing = tiny bonus

Myth: If you miss the post-workout window, your workout is wasted.
Fact: Muscle protein synthesis remains elevated for hours; what matters most is your overall daily intake and rhythm.

Science Sidebar: Why does timing matter? Protein synthesis is elevated for several hours after training, so spacing protein throughout the day maximizes muscle repair. Carbohydrates around workouts help refill glycogen and lower stress hormones like cortisol.

What You Need to Know

1. Protein Timing

Protein intake is about distribution, not hitting a “window.”

Aim for:

25–40g of protein per meal
Every 3–5 hours
Starting within 1–2 hours of waking
Ending within 2 hours post-training

Even distribution improves muscle protein synthesis, recovery, and satiety. Research shows that even protein distribution (every 3–5 hours) is linked to greater muscle protein synthesis and recovery (Areta et al., 2013).

2. Carbohydrate Timing

Carbs are fuel, especially around training.

Pre-workout: 30–60g (1–2 hours prior)
Post-workout: 30–60g + protein (within 1–2 hours)

This replenishes glycogen, blunts cortisol, and enhances recovery.
It’s not “dirty.” It’s just useful.

3. Fat Timing

Fat slows digestion. That’s helpful during the day but not ideal around training.

Keep fat moderate pre-workout. Go higher-fat during lower-carb meals later in the day.

Fat: It’s less about timing, more about portion. Eating a high-fat meal before training can slow digestion and make some people feel sluggish. Experiment with your pre-workout meals to find what feels best.

Generally: moderate fat at main meals, lower fat pre/post-workout.

Example Timing Strategy (Strength Training Day)

When I started having a balanced meal within 90 minutes of training, my recovery and afternoon energy noticeably improved.

8:00 AM: 3 eggs, oats, berries (protein + carbs + fat)
12:00 PM: Chicken, veggies, avocado (protein + carbs + fat)
3:00 PM: Pre-workout shake 1 scoop whey + 50g carbs from a fruit source
5:00 PM: Train
6:30 PM: Post-workout, beef and sweet potato + Kerry gold butter (protein + carbs + fat)
730/8 PM: Greek yogurt + whey or casein and a handful of nuts

Total protein: ~180-200g
Balanced carbs, front-loaded around training
Fats used to stabilize energy later

Action Challenge:

Pick one meal to move closer to your training time and one post-workout meal to optimize.

Your goal:

Protein: 30g
Carbs: 30–50g
Minimal fat
Eaten within 1–2 hours of finishing your workout

Coach’s Corner:

Don’t try to “hack” your metabolism with clever meal timing.
Build rhythm that supports your output.
Use timing to reduce stress, not increase it.

Key Takeaway:

Nutrient timing isn’t magic; it’s just another way to support what matters most: consistency and recovery.

Timing isn’t a rulebook. It’s a framework. Daily totals matter most, but if you train hard, timing helps you show up stronger, recover faster, and stay more consistent.

Next Week: The Carbohydrate Question

Once your daily intake is dialed in and you start thinking about timing, the next question always comes up:

“Do carbs still matter? Or should I be avoiding them?”

That’s where we’re headed next. In Week 4, we’ll break down the truth about carbs. Not hype. Not fear. Just what they actually do, and how to use them to train, recover, and function better in daily life.

New Year’s Day: The Moment Between Who You Were and Who You’re Becoming

There’s a quiet, almost sacred moment in the days around the New Year, a pause between what’s behind you and what’s ahead.

A moment when the noise drops, the pace slows, and you can finally hear yourself think.

This is the place where growth actually happens. Not in the fireworks, not in resolutions shouted into the void, but in the stillness where you decide, honestly and without ego, who you want to be in the year ahead.

Before we talk about goals, habits, or protocols, take one breath and look back at the year you lived.

Not with judgment. With gratitude.

You made it through things you didn’t plan for and didn’t ask for.
You showed up on days when the last thing you wanted was responsibility.
You trained when you were tired, worked when you were stretched thin, and grew in ways you didn’t see happening in real time.

You earned wisdom this year, through effort, mistakes, repetition, and resilience.

Before stepping forward, be sure to honor what got you here.

What the Old Year Teaches Us (If We Let It)

Every year leaves you with lessons, most of which don’t announce themselves loudly:

You learned what drains you and what restores you.
You learned who adds to your life and who subtracts from it.
You learned which habits pull you closer to the person you want to be, and which ones drag you away.
You learned exactly how strong you can be when you don’t have a choice.

And if the year felt heavy? Good. Heaviness can teach, build, and help you reveal what’s real.

Gratitude doesn’t erase difficulty, but it can help you reframe it.

The Catalyst: Where Reflection Meets Action

Reflection is where wisdom is found. Action is where progress is made.

And New Year’s Day is the catalyst between the two, the moment you get to carry forward everything that served you and release everything that didn’t.

The turning of the calendar doesn’t magically transform you. It simply provides a precise date to keep measuring from.

It’s not a “new version” of yourself, just a more consistent one.

The New Year Activation Protocol

Your blueprint for the next 30, 60, and 90 days. These are the habits that actually move the needle.

These aren’t resolutions. They’re behaviors and behaviors build identity.

No more, “New year, new me!” Nonsense.

1. Choose Your Anchor Habit

Start with one non-negotiable daily action you can sustain even on your busiest days:

20-minute walk
Protein at every meal
10 minutes of mobility
15 minutes of reading each night before bed
One short lift session – make it 10-20 minutes to help get the ball rolling if you have to

Your anchor habit becomes the spine of your discipline.

2. Clarity Over Motivation

Motivation is a spark, but sparks fade fast. Discipline and clarity are your compass.

Define your goals in behaviors, not wishes:

No: “I want to lose weight.”
Yes: “I’m hitting my protein target daily.”

No: “I want to get healthier.”
Yes: “I’m sleeping 7-8 hours per night (and make the necessary changes to make it happen) and 15-20 minute walk daily. ”

Specific. Measurable. Repeatable.

3. Identity-Based Goals

Willpower is unreliable. Discipline is consistent.

Decide:

“I am someone who trains.”
“I am someone who eats with intention.”
“I am someone who gets up when life knocks me down.”

Then act in alignment, chasing persistence, not perfection.

4. Protein, Hydration, Sleep – the Unbreakable Trio

Forget New Year fads. These three change everything:

30–40g protein per meal
2–3L water per day
A sleep routine (sleep hygiene) that doesn’t involve doom scrolling – think reading…a book, that’s not on your phone!

These give you strength, recovery, mental clarity, emotional bandwidth, and energy.

5. The Rhythm → Not the Rush

Don’t sprint into January. Build a rhythm you can maintain into February, March, and beyond.

Your goal isn’t intensity, it’s consistency. Next thing you know it will be January of 2027.

Why This Year Will Be Different

Because this year, you’re not chasing perfection. You’re choosing persistence and consistency in your decision-making.

You’re not rewriting or “redefining” yourself, you’re simply refining yourself. You’re not waiting to feel ready. You’re starting *now* with small, steady, confident decisions.

This is the year you build momentum quietly, relentlessly, and intentionally.

And by the time you look up, you’ll be further along than you expected, not because you changed who you are, but because you committed to who you’re becoming.

Final Note – person to person

You don’t owe the world a reinvention this year. You owe yourself consistency.

Be thankful to yourself for showing up.
Be thankful to yourself for putting in the effort.
Be thankful to yourself for your strength, discipline, humor, humility, and humanity.

On the Lunar calendar, this is the Year of the Fire Horse. In Chinese tradition, the Fire Horse isn’t about luck or superstition; it’s about momentum. It’s about energy that moves forward on its own. Strong, independent, and restless in a good way. The kind of year that rewards people who are relentlessly moving forward and who enjoy the process.

So don’t rush. Just keep moving with a purpose. Do the work that matters to you. Build your momentum quietly and simply let it compound.

Keep fueling your fire and honoring your desires. May this New Year be steady and strong, full of the kind of momentum you earn, protect, and carry with you everywhere you go.

Happy New Year, my friend. Let’s make it count.

And remember: at midnight, open the back door to release the old year and whatever hardships came with it. Then open the front door to welcome the new year in, inviting luck, health, and fresh starts.

And be sure to wish your neighbors Athbhliain faoi mhaise duit!

Onward and Upward!

The 5 Biggest Meal Prep Myths and What Actually Works for Real People

Meal prep gets talked about so much these days, you’d swear it’s a personality trait. It’s always rigid, joyless, and maybe just a little smug. But the truth is, prepping food isn’t about discipline for its own sake. It’s about simplifying the week so you can think less about logistics, saving money, and staving off adverse health effects, and more about living your life.

While you’ll often see phrases like “may help” or “might improve” online, real data and everyday experience show what actually works. Here’s what makes a real difference for people like us.

Myth #1: “Meal prep means eating the same thing every day.”

Reality: Meal prep doesn’t mean you have to eat chicken and rice every day until you’re sick of them. The real goal is to make healthy choices easy and convenient.

Try prepping ingredients instead of full meals. Grill or roast some proteins, cook a few types of carbs, and chop up veggies. Then, mix and match them throughout the week—maybe smoked salmon over greens one day, steak and rice another, or yogurt with fruit when you need something quick.

What “the science” says: Research from the International Journal of Behavioral Nutrition and Physical Activity found that people who plan their meals tend to have more diverse diets — not less. It’s the planning that makes variety possible, not spontaneity.

Myth #2: “Prepping takes too much time.”

Reality: Spending a few hours on Sunday or Saturday can save you from stressful evenings all week. Even just washing produce, boiling rice, or portioning fruit ahead of time can make your weekdays much easier.
And it’s not just about time. People who spend even 30–60 minutes a day preparing food eat more vegetables and fruit (University of Washington research, 2014).

The time’s going somewhere either way, you can spend it prepping intentionally, or you can spend it waiting in drive-thrus.

Myth #3: “Meal prep is only for people trying to lose weight.”

Reality: That idea is just a marketing myth. Meal prep isn’t only for losing weight. It helps you avoid making poor choices when you’re hungry and supports your long-term health.

Sure, portion control helps. But more importantly, prep stabilizes your energy and makes fueling performance automatic. Whether you’re lifting, coding, or commuting, your brain and body both need steady inputs.

Home-prepped meals consistently come in lower in sodium and saturated fat, not because they’re “diet food,” but because you’re in charge of the ingredients.

You’re not dieting; you’re planning to succeed, not to fail. When in doubt, always rely on PPP, proper prior planning, and it’ll save you in countless scenarios.

Myth #4: “It’s cheaper to just grab takeout.”

Reality: The numbers don’t lie. Data from the American Journal of Preventive Medicine shows that people who cook at home spend significantly less on food than those who eat out. Prepping helps you shop with purpose, so you buy only what you need. You waste less food and make your ingredients go further.

Pro tip: Using convenience items still counts as meal prep. Things like pre-washed greens, frozen veggies, frozen fruits, or rotisserie chicken can make things easier. Being efficient is smart, not cheating.

Myth #5: “Healthy meal prep means going ‘Paleo,’ ‘keto,’ or you’re “cutting carbs.”

Reality: Restrictive eating styles burn people out. The goal is consistency, not purity. You don’t have to eliminate carbs, especially if you train. Always remember, persistence over perfection.

Your brain and body work best with carbs. Foods like fruits, vegetables, potatoes, and white rice help you perform and recover, especially if you’re working out.

Coach’s Note: We eat well today for optimal performance tomorrow. — **Coach’s Note:**
We eat well today for optimal performance tomorrow.

Whether your training is on the mats, in the gym, or at your desk, food is fuel, not a moral test.

The Bottom Line

Meal prep isn’t about being perfect, it’s about being consistent. It’s a simple way to get back your energy, time, and control in a world full of distractions. Eat well, keep your plans simple, and stick with what works.

Progress comes from following through, not from always trying something new.

Forty Point Two

3, 2, 1 get some!

Five weeks ago, I pulled a 41.3-second 250 meter row. Today, I hit 40.2. Just over a second faster.

Most wouldn’t notice the difference, but if you’ve ever chased improvement in anything, lifting, rowing, writing, or career-related, you know what that second really means.

It’s not one test. It’s everything between the test and the retest.

Early mornings. Late nights. Lifting after focusing on a screen all day, securing cloud configs, writing incident reports, and drafting security policies. Endless meetings, collaborating with stakeholders, or staying disciplined enough to meal prep when convenience is whispering your name.

The first test showed where I was. The weeks that followed demonstrated what I was willing to do to get a little bit better every day.

That one second didn’t come from luck. It came from honesty. From taking stock of where my form slipped when fatigue hit, where breathing got shallow, where my leg drive gave too early, and where comfort started whispering, “Hey man, you’ve done enough.”

It came from the same place real growth always hides: the re-tests, not the first runs. Every domain follows the same law: test, learn, refine, retest. That’s how systems harden. That’s how people do, too.

The next time you test something, whether it’s a lift, a sprint, IAM permissions, or a personal limit, remember this: progress rarely looks dramatic as it happens. It might seem minor, but the one second I cut over five weeks shows the value of steady effort. Others might have said, “Hey man, that 41.3 is pretty damn good for a man your age.” For me, that will never be enough.

What “the science” says:

Power output was 673 Watts
VO2 Max is 68.5 ml/kg/min
Faster than 95% of male rowers your age
89% faster than all male rowers

No matter what, 41.3 → 40.2 is proof that attention to detail and small improvements over time are earned, never issued, and that’s the real story.

Strength & Resilience: Why Chaos Is the Real Teacher

henry rollins matt shannon cloud security — The Iron Never Lies — Henry Rollins

High-intensity training is humbling. Fatigue strips away polish and shows where your skills really break down. As the old saying goes, “the iron never lies,” and neither does the clock. Chaos reveals the gaps.

We like to think we’re smooth and calm under pressure, until that pressure arrives. The same principle applies whether you’re under a heavy barbell, in the final round of a sparring session, or defending a network: stress exposes your true level of expertise.

In a breach, system failure, or when your team runs on caffeine and instinct, you see what you practiced well and where things collapse.

Here’s why training under ideal conditions often lets us down, and why we must look beyond comfort:

How to Train for Chaos
* Red-team drills. Simulate unexpected, worst-case attacks, not the ones you anticipate.
* Tabletop exercises. Practice response under a running clock; short timeframes sharpen decisions.
* Fatigue training. Follow the playbook while tired, short-staffed, or distracted because reality won’t wait or be kind.

Training in perfect conditions makes you comfortable, but it doesn’t make you stronger. You build real resilience when things get tough and you keep going anyway. Always strive to step out of your comfort zone.

The goal isn’t perfection but adapting to exposure, building composure, and staying focused when plans collapse.

The Martial Parallel

Sparring isn’t about perfect technique; it’s about applying skills under unpredictable pressure. You rarely win every round, but you improve because chaos clarifies. If you win every round, find new partners! Progress demands resistance.

In cybersecurity, the same holds true. Incidents are sparring. They test you, which can be painful, but they can also be educational. You learn to breathe, recognize patterns more quickly, react decisively, and stay calm when alarms go off.

Real strength isn’t proven in stillness; it’s proven in motion.
Resilience is forged where control slips away.