You Should Do Hill Sprints

I’ve been doing a lot of hill sprints in preparation for this year’s “Fit and Fearless” race to the top of Brimstone Hill, one of the highest points in St. Kitts.

Let me just say… hill sprints are no joke.

They’re hard. They get your heart rate up more than any flat sprint. They build serious power and speed that translate directly to your other runs. And yeah, if you’re trying to get shredded, they burn a metric fuck-ton of calories.

Not to mention the fact that hill sprints, while extremely intense, are a lower-impact exercise for your joints. (Be careful coming back down, though.)

Find a hill. Run to the top. Then do it again. And again. And again.

You can thank me later.

Pain Tolerance

Often the people who win in life are not necessarily those with superior talent or intelligence, but those with an exceptionally high tolerance for pain.

Pain comes in many forms: physical pain, the emotional pain of rejection and failure, the pain of tedium—all of these have the power to hinder success.

I started thinking about this in the gym one day as I was approaching failure on a set, and I realized that what most of us call “failure” in fitness is not failure of the body, but failure of the mind. Because I’ve trained my mind just as hard as my body, I was able to overcome the burn and push a little bit harder.

Great athletes can tolerate high levels of pain. They live for it.

The same goes for great entrepreneurs. There’s a lot of pain involved in building a company. Financial woes, uncertainty about the future, social opposition—these things can really tear you down if you don’t have the mental fortitude to keep pressing forward.

Those who are most successful in dating and relationships are those who have endured rejection and unrequited love and nonetheless chose to keep trying. As Oliver Goldsmith so famously wrote, “Success consists of getting up just one more time than you fall.”

If you can train your mind to tolerate intense pain—or better yet, embrace it—you’ll experience untold advantages in fitness, in business, and in life.


Today my worst fear about resistance bands became a reality.

Luckily it missed my face.

An Athletic Waffle House Christmas

I started my Christmas this year with my third crack at Jeff Cavaliere’s 400 Challenge, which is a timed series of 400 reps—100 inverted rows, 100 push-ups, 100 sit-ups, and 100 bodyweight squats, done in any order in as little time as possible. I clocked in at 8:34, shaving 46 seconds off my previous attempt.

After that I spent a few hours of much-needed quality time with my dad, and we discovered that one of the only constants in the universe is that Waffle House is always open.

I hope you had a very merry Christmas if you celebrate it, or a very merry Monday if not.

Hooked On Coke (Zero)

I used to be a big soda drinker, but over the last couple of years I’ve been focusing more and more on my health and fitness—and that means dialing in my nutrition.

In general, I try to avoid sweets, fried foods, and other obvious junk that doesn’t serve a real nutritional purpose. Of course, that includes the sugary, empty calories found in soda.

I don’t mind drinking water—I actually drink a lot of water—but sometimes I want something a little more interesting.

At some point over the last few months I started drinking Coke Zero Sugar (formerly just “Coke Zero,” a far better name and what I continue to call it). I consider it about 80 percent as enjoyable as regular Coca-Cola, which is a solid trade-off for the hundreds of calories and endless grams of sugar it saves me.

With that said, I sometimes wonder if drinking this stuff is actually going to kill me.

There’s a lot of drama surrounding zero-calorie sodas, and some people will have you believe they’re somehow worse than their sugary counterparts.

The ingredient at the heart of the debate is aspartame, the artificial sweetener found in Coke Zero, Diet Coke, and nearly every other diet soda you can name.

But here’s the thing: when you cut away all the hysteria and Internet hoaxes, the current body of evidence suggests that aspartame is perfectly safe.

Still, I can’t say I blame the alarmists completely. Drinking soda, diet or not, certainly feels unhealthy. And at the end of the day, anything you drink is just a substitute for water, isn’t it?

I enjoy my Coke Zero, but I think we’d all do well to drink more water.


100 inverted rows, 100 sit-ups, 100 push-ups, and 100 bodyweight squats in 9 minutes and 20 seconds.

I can’t feel my body.

3 Plates

TIL the threshold for the amount of weight you can load onto one side of an Olympic bar without it flipping over is ~3 plates.

Stationary Bike

I’m recovering from an injury & can’t do sprints or high-impact HIIT. Never had much love for the stationary bike, but it’s a life saver.

Effort level is truly about the user, not the equipment. An intense stationary bike session can be just as effective as a sprint.