
Sleep — Listen to your body (Part 4)
With the time change recently falling back and wreaking havoc on people’s internal clocks, this seems like a good time to discuss one of the most important aspects to fitness – sleep. Somewhat symbolic of my own sleep habits, I’ll keep this post shorter than most.
Let’s face it, for many of us, this might be the most difficult of fitness habits to control. Some of the reasons for that are real, others may just be excuses, but I just know that I can’t identify very many successful people who confidently say they often get all the sleep they need.

Let go of people who don’t help you grow
When you’re on a journey – no matter where you are headed – the journey changes you. That’s the point of it. To start in one place and end up somewhere else. Journeys require patience and focus, but in the end, the hope is that they lead to growth. While the results may be unpredictable, the path you take is full of choices that are entirely within your control.

Countdown to running the 2025 New York City Marathon
As of today, there are 361 days until the 2025 TCS New York City Marathon, and I have every intention of running in it next year. As I write those words, I can’t help but think about the fact that I’ve said that before – about nine years ago – but I failed to do it. So naturally, as I start the countdown to 2025, I say with some level of caution, “next year will be different.”

“Hard work beats talent when talent doesn’t work hard”
Mapping the human genome was one of the greatest scientific achievements in our lifetime. It revolutionized what we know about the human body, and it unlocked the potential for countless discoveries related to our health and well-being. In many ways, our DNA defines who we are, but in so many others, we can all make sure it doesn’t.

Listen to your body (Part 3) – Lessons I still need to learn about injuries
I alluded to this last week, but I’m currently dealing with an elbow injury that came from overworking it. It’s not serious, but it is enough to sideline me from many of my favorite activities, and there’s a lesson to be learned here, not about overcoming setbacks, but about avoiding them.

Rock climbing - A journey within my journey
This year, almost out of nowhere, I became a serious outdoor rock climber. My first time ever climbing was Summer of 2023 while on a cruise to Alaska. I signed up for it because it was the most active excursion that day, but I was terrified of it. I didn’t understand anything about it – especially the safety aspects – so I did the bare minimum almost as if I just wanted to be able to say I did it and be done. After all, it was cool just that climbed for the first time at almost 49 years old, and I could check it off my “do something scary” list.
But something nagged at me afterwards. I began to wonder how much I held back and whether rock climbing was really something I could do. Or did I just want the photo? Perhaps if I understood how it worked – the belay, the technique, and the repel – I might trust it enough to be able to try harder? Or perhaps the minute I faced the opportunity to do more, I’d panic and be done — but with no regrets? At no point did I ever think that I could fall so in love with the sport that it would change me (and my fitness routines). But that happened – or better yet, it’s happening.

A thank you letter to the trainer who saved my life
Never underestimate the impact that one individual can have on a life. Not just those who are supposed to like a spouse, parent, or child, but someone who enters it as a total stranger in the unlikeliest of circumstances and ends up changing someone’s entire life – or even saving it. For me, one such person was my personal trainer, Paul Diaz.

Work hard, play hard
Finding balance between work and play is important to both my mind and body, but balance does not have to mean sacrificing one for the other. I’ve found over the years that the harder I go at one, the harder I can go at the other. And of course, the driving force that allows me to do it all – and to do it harder – is fitness.

How I make time for fitness
The idea of telling someone else how to fit fitness into their schedule seems a bit preachy to me, and that’s certainly not what I am aiming for here. Everyone is different and there’s no one size fits all answer. But there are some common elements that fit most of our routines that can help work fitness into a busy schedule.

Contrast Therapy — Listen to your body (Part 2)
So much has changed about my routine over the past two years, and the biggest factors driving that change have been due to increased energy and better recovery. Contrast therapy plays a big role in that. Here I will explain both why and how I do it . . . Whether you are a novice at this or you do it regularly, the number one rule is, listen to your body

Learning to Lose - My Running Journey
Running taught me how to lose in the best way — that it is not about how I get knocked down, but rather how I get back up. My failure, just like the ones so many others go through, was no failure at all. In fact, the only failure that is truly a loss, is failure to try.

100 putts for charity — and a reminder that “it could be worse.”
Today I am not going to write about my journey. Rather, I will tell the story of someone else’s – Skylar Friedman. Mine pales in comparison to Skylar’s, and it is a story like his that puts everything into perspective.
But first, let me say that the reason I am doing this right now is to bring attention to those who treat rare fetal illnesses and to raise money for a truly noble cause. One that Skylar and his golf pro, Adam Laird, started to give back to the Children’s Hospital of Philadelphia (CHOP) for the life-saving treatment that Skylar received there.

How I changed my eating lifestyle
One of the most important lessons that I learned during this fitness journey is to make small changes. This requires patience and an understanding that this is a long game. But the key to this concept – and why it works for me – is that small changes don’t feel like changes, and that’s why they stick. With each change, I gradually changed my lifestyle often without even knowing it. Then, another small change moved my lifestyle again. Then again, and again.

Compliments and Insults
I wrote about The Sunscreen Song and its wisdom last week, but one piece of advice from it that I did not mention, and one that I disagree with, is, “Remember the compliments you receive. Forget the insults.” If anything, I’d say the opposite. Here’s why.

“Do one thing every day that scares you”
As I look back on my journey, one of the biggest keys to its success thus far is overcoming fear. Fear of trying, fear of failing, and even fear of succeeding.

Fifty for 50!
Today is my 50th birthday, and I’m celebrating it with friends on a golf trip at Cabot Cape Breton in Nova Scotia. In lieu of writing this week, I’ve come up with a list of my 50 fitness favorites at 50.

Listen to Your Body (Part 1) — Get to know it first.
Get to know your body before you can listen to it.

Vacations!
I often find it useful to think about the need to use my vacation to empty the tanks that I have filled up and fill up the ones that have become empty.
A vacation is a blip in the long game, but it can be the foundation for achieving success in it.

What’s a WHOOP? It’s whatever I want it to be!
When I am asked the question, “What is a WHOOP?”, I think the best response is, “It’s whatever you want it to be.”
The WHOOP has been the single most important piece of fitness tech that I have ever owned.
Overcoming Setbacks
Heroes overcome setbacks. When you overcome yours, you will be a hero to others – whether you know it or not.