Topic
Reading
Ten minutes of deliberate input a day. This is where the whole approach was written down, and the thinking that went into it.
Read
Since 2016
The Whole Life Fitness Manifesto
Thirty minutes a day. Fifteen of movement, five of stillness, ten of reading. The framework everything here runs on.
November 2015
No longer fat, sick and nearly dead
The earliest written record of the two percent framework.
June 2019
Are you over 40 and a father? Then the #DadBodyProject is for you
The post that started all of this. Republished unedited.
Listen
Episode 4
Introduction: Cultivating Health and Happiness... A Whole Life Approach
The introduction to the Whole Life Fitness Manifesto, read aloud. I set out what the book is for, who it is written for, and the simple premise underneath it: thirty minutes a day, body, mind and spirit, without rearranging your entire life to get it.
November 13, 2023 · 9:22
Episode 5
Chapter 1: How would you define whole life fitness?
Chapter one. Fitness is broken. Most of what we are sold is built on vanity and a body shape that is supposed to make us happy. I make the case for a different definition, one measured by how you live rather than how you look in a mirror.
November 13, 2023 · 34:14
Episode 3
Embracing the 5 Fs Philosophy: Whole Life Fitness Manifesto for a Balanced and Enriched Life
The five Fs behind the whole approach: fitness, family, faith, finances and fun. I walk through why looking at only one of them is what keeps men stuck, and how a balanced life is what actually holds a training habit in place once motivation runs out.
November 13, 2023 · 9:46
Episode 1
The Ripple Effect of Devoting 2% of Your Day to Yourself
The first episode, and the reason for all of them. Thirty minutes is two percent of your day. I explain how giving that back to yourself, consistently, changed my life more than any big overhaul ever did, and why small and repeatable beats dramatic and short lived every time.
November 13, 2023 · 12:42
Related topics
Closest first. The ones at the top share pieces with this page.
Movement
Fifteen minutes a day, done properly, beats an hour you never start. This is everything I have written and recorded about training in the time you actually have.
4 reads · 4 episodes
Stillness
Five minutes of quiet is the part most men skip and the part that changes the rest. No robes, no incense, no belief required.
3 reads · 3 episodes
Nutrition
No plan to follow, no food banned. What I have learned about eating in a way that survives a normal week, including the parts I got wrong.
3 reads · 3 episodes
Mindset
Every plan survives or dies on the reason underneath it. This is the work of finding that reason, and what to do with the excuses that follow.
6 reads · 6 episodes
Recovery
Tired is not a personality. Sleep, stress and the repair work that most men leave out until something forces the issue.
4 reads · 4 episodes