Free Resources

Guides you can use today. No email required.

Everything I give my paying clients, free to read, print, and use. Nutrition, training, recovery, and the equipment actually worth buying.

Nutrition cover
Nutrition

The Hand Method: A Complete Nutrition Guide

A portable, no-apps-required way to measure food that works in any restaurant, on any trip, for any body.

6 min readOpen →
Movement cover
Movement

The 6 Fundamental Movement Patterns

Everything humans were built to do, broken into six patterns. Train these and you cover 95% of what matters for strength, mobility, and injury resistance.

8 min readOpen →
Movement cover
Movement

The Travel Workout Guide

No gym, no problem. A complete travel workout system that fits in a carry-on and covers all the movement patterns that matter.

5 min readOpen →
Equipment cover
EQ
Equipment

The Home Gym Starter Kit for Busy Professionals

The equipment actually worth buying. Ranked by return on investment, with specific recommendations and what to skip.

6 min readOpen →
Recovery cover
Recovery

The REPS Daily Tracker (Printable)

A one-page daily tracker for the four habits that matter most. Print it, stick it on your fridge, build your Standards.

3 min readOpen →

Everything here is free. Forever.

No email gates. No newsletter sign-ups. No dark patterns. If you get value from these, share them with someone who needs them. If you want the human layer on top of the system, that's what coaching is for.