Insights from Coach Adam

The Blog

No gimmicks, no fluff. Real-world advice on nutrition, strength, and building a healthy life that doesn't make you miserable.

15 posts

Nutrition

Why Women Typically Have a Harder Time Losing Body Fat Than Men

It has much more to do with the mindset around nutrition and exercise than biology. After nearly 10 years and close to a thousand clients, here's what I've learned.

May 23, 2024Read →

Mindset

3 Major Life Lessons I Learned From My First 2 Months of Training BJJ

Once we reach a certain age, we rarely opt for new. Learning something way outside our comfort zone teaches you more than you expect — about the skill and about yourself.

May 31, 2024Read →

Nutrition

How to Get in Control of Snacking

Snacking isn't the enemy. Mindless snacking is. The difference between the two is a system — and here's a simple one that actually works.

April 10, 2024Read →

Mindset

Make the Supportive Easier and the Unsupportive Harder

Willpower is overrated. Environment is everything. One simple principle that makes sticking to any health goal dramatically easier.

March 15, 2024Read →

Training

Just Go — Even If You Feel Like Crap Today

The best workout is the one you actually do. On the days you don't want to show up are usually the days you need to most.

February 20, 2024Read →

Mindset

Was It Your Mind or Your Body?

Most people quit not because their body gave out — but because their mind checked out first. Learning to tell the difference changes everything.

January 8, 2024Read →

Nutrition

How Much Protein Do Women Over 40 Actually Need?

Most women I work with are eating less than half the protein they need. Here's the number, why it matters so much after 40, and how to actually hit it.

June 15, 2024Read →

Nutrition

Why You're Eating Healthy and Still Not Losing Weight

Healthy food can still be too much food. If you've been eating well and the scale isn't moving, here are the most common reasons — and none of them mean you're broken.

July 10, 2024Read →

Nutrition

What to Eat Before and After a Workout

Pre- and post-workout nutrition doesn't have to be complicated. Here's what actually matters, what you can ignore, and what I personally do.

July 28, 2024Read →

Mindset

How to Stop Starting Over Every Monday

If Monday has become your perpetual reset button, the problem isn't your willpower. Here's why the cycle keeps happening and how to actually break it.

August 12, 2024Read →

Mindset

What to Do When You Feel Like You've Lost All Your Progress

Two weeks off doesn't erase two months of work. Here's what's actually happening in your body — and the fastest way back.

August 30, 2024Read →

Training

How Many Days a Week Should You Actually Work Out?

The answer depends on your life, not a program. Here's how to find the number that actually sticks — and why consistency always beats frequency.

September 18, 2024Read →

Training

Why Cardio Alone Won't Help You Lose Weight

Hours on the treadmill with minimal results is one of the most frustrating experiences in fitness. Here's the biology behind why — and what actually works.

October 5, 2024Read →

Training

The Strength Training Approach That Actually Works for Women Over 40

Lifting weights after 40 isn't just about how you look. It's about your bones, your metabolism, your energy, and how you feel ten years from now.

October 22, 2024Read →

Training

What to Do When You Only Have 20 Minutes

The 20-minute workout is not a compromise. Used right, it's one of the most effective tools in a consistent training practice.

November 8, 2024Read →