For a few months now, Allison and I have been holding onto the secret that we are expecting our first baby in January. Thanks to all of you who have reached out and provided thanks and support over the last week from our announcement, and those of you who have been in the know for longer than that.

The reality of becoming a dad has excited me and also strictly challenged the way I think about almost everything in my life. Understanding that my schedule is going to change soon has forced me to analyze my habits and think about how I can continue forward momentum alongside bringing a child into the world and investing most of my energy towards being a good dad and husband.

As I have had these thoughts, I have been asking myself this question a lot, and I’m guessing it is something that will resonate with most of you current, new, and future parents. That question I have been asking when I am doing things and making decisions is this: Would I be proud of the example this set for my kids, or if they too made this same decision in the future?

I know a few things for certain about how I want to parent for my kids (this list of things I don’t know is exponentially longer):

• I want my kids to know discipline and hard work, and the why behind both of these things

• I want my kids to be respectful and well-liked by their peers and adults

• I want my kids to appreciate things and enjoy the life they have around them

• I want my kids to prioritize their health and mental well-being

I know some of these are broad terms and ambitious for someone waiting on the arrival of their first, but I bring it up because it has challenged me in a good, unexpected way in certain moments to check myself.

How do I want my kids to view their parents’ relationship and the way they communicate? Can I be proud of the example I am setting and instilling before they arrive? If I want my kid to prioritize their health, what do my daily actions show that will encourage that behavior? As I communicate with others, would I be proud of my kid if they were communicating or handling certain situations the same way? When I get angry, how do I want my kid to see how I handle those moments? If I want my kid to read, how will I portray the benefit and enjoyment of that activity?

Some may roll their eyes, but thinking about smaller decisions with a larger purpose of being conscious about the example it could set for my next generation has been a fun thing to mentally parse through.

Everything I know about hard work, family, love, goals, and ambitions came from the example my parents set for me, and it’s my duty now to continue the trend, and I don’t think any of us should take that lightly.

Let’s have a week

Brain - The 2-Hour Productivity Rule

There’s something I have always known about myself that maybe you also can relate to - I thrive when I have structure.

When I go to the gym with a plan - sets, reps, exercises already mapped out - I go in confident that I will have a good lift, and that I will more than likely string multiple good days of lifts in a row too. I can follow a plan.

When I structure my meals for the week and have a clear plan for calories and macros, I feel better, look better, and don’t succumb to the temptations of eating poorly because of having to make impulse decisions on what is next.

Even with reading, all of the books I finish and retain are the ones I carve out time for, when I know I won’t be distracted, and consistently string days together in the pages.

For me, it’s the same with work. Structure is the difference between spinning my wheels and making progress. And as life continues to get busier and the demands of the job continue to increase, I have continued to focus more on ways I can maximize my time and productivity.

That’s where the 2-hour rule comes in, a simple principle mentioned in different forms in many of the books I have read, and something I have inconsistently taken action on in the past. For the past few weeks, I have worked on this, felt the benefits of it, and ensured to detail it out here too:

It’s simple: you block the first two hours of your workday for the things that matter most. No emails. No scrolling. No “let me just knock this quick thing out.” Just two hours of focused work on the highest-leverage task(s).

Why two hours? Because it’s enough time to actually make progress, but not so long that it feels impossible. And why the morning? That’s when your mind is sharpest. Research shows that willpower and focus are like batteries - they drain as the day goes on. If I wait until 3 PM to do the hard stuff, I’m already running on fumes.

This is what I have noticed for me: when you consistently start your day this way, everything else gets easier. You don’t spend the whole day with that anxious voice saying, “I still need to get to it.” You feel lighter because the thing that mattered most is already done. And over time, that momentum compounds. Less procrastination. More confidence. A clearer head.

How different would your week feel if by 10:30 AM every day, you had already made real progress on the thing that usually hangs over you until late at night?

To some, structure can feel boring. It’s one of the more robotic aspects of my life, certainly. But freedom doesn’t come from chaos; it comes from discipline. The 2-hour rule is just another form of structure, like a training program, a meal plan, or a reading routine- that builds the kind of life you actually want.

So here’s your challenge for the week: Tomorrow morning, try it. Pick the hardest, most important thing and protect the first two hours of your day for it. No negotiations. Just focus.

The no email and no texting is crucial aspect of this. Your undivided attention for two hours is what ensures meaningful progress is made and that your mind’s attention is not split.

Do it for one week and see how much changes. I think you’ll find, like me, that structure doesn’t confine you - it frees you.

Body - 5 Easy Ways to Hit Your Protein Goals

If there’s one nutrient that does more heavy lifting for your body than any other, it’s protein. And yet, for many people, it’s the hardest box to check daily.

Why does it matter so much? Protein isn’t just about building muscle (though it’s the foundation for strength and growth). It also:

• Boosts fat loss: High-protein diets increase thermogenesis and metabolism. Your body literally burns more calories digesting protein than carbs or fats.

• Keeps you full: Protein regulates appetite by triggering satiety hormones like GLP-1 and PYY, helping you avoid overeating.

• Speeds recovery: It repairs muscle tissue after training and reduces soreness.

• Preserves lean mass: Especially when in a calorie deficit, adequate protein keeps your body from breaking down muscle for energy.

• Supports overall health: From enzymes to hormones to immune function, protein is everywhere.

If there’s one thing you can do for your fitness goals outside of calorie maintenance, it’s nail your protein intake - almost everything else in your fitness and nutrition game gets easier from there.

In periods where I have been aiming for higher protein intake, I have found it hard to consistently get it in (and I am someone who can chicken and rice myself to death), so I know I am not alone here. If you’re struggling to hit your target, here are 5 simple, actionable ways to get more in:

1. Front-load your protein. Don’t wait until dinner to panic about being 80 grams short. Start your day with 40g+: eggs, Greek yogurt, a shake, or cottage cheese. A strong breakfast sets the tone. You don’t need to carb load like you are a marathon runner to sit in front of your Zoom calls, I promise. Protein-heavy mornings - non-negotiable.

2. Double up at meals. Instead of one chicken breast, have two smaller portions split across the day. Adding an extra 3–4 oz of lean protein at lunch and dinner can easily net you 40–50g more.

3. Keep easy wins on hand. Stock your fridge and pantry with high-protein staples: beef jerky, string cheese, canned tuna, deli turkey, protein bars, or ready-to-drink shakes. Convenience removes excuses.

4. Upgrade your snacks. Ditch the chips and crackers. Swap them for protein-forward snacks like Greek yogurt with fruit, protein pudding, almonds, hard-boiled eggs, etc. Small shifts add up.

5. Supplement smart. Whole foods should come first, but protein powders make life easier. Whey, casein, or plant-based blends can add 20–50g in under a minute. Use them post-workout or as a quick meal replacement when you’re short on time. I try to get 50g from a protein shake with 2 scoops in it daily when I am in rhythm.

Hitting your protein target consistently isn’t about being perfect; it’s about being intentional. Build in small habits, make your environment work for you, and over time, you’ll find your protein intake rising without feeling like a chore.

Because when your protein is dialed in, your body has the raw material it needs to build strength, burn fat, recover faster, and perform at its best.

Book - Discipline is Destiny

Few authors have shaped the way I think about life more than Ryan Holiday. His modern retelling of Stoic wisdom has been a compass for me, not just in my career, but in how I train, how I handle setbacks, and how I strive to lead myself before I lead anyone else.

With his new book coming out next month, Wisdom Takes Work, I have been motivated to dive back into the things I highlighted and took notes on from the other 4 books in his Stoic Principles series.

This past week, I spent some time in the book that got me hooked on his teachings and writing style - Discipline is Destiny. This book drove home a truth I’ve come to live by - discipline isn’t punishment. It’s freedom. The freedom to live intentionally instead of at the mercy of impulse, distraction, or weakness.

Here are a few ideas from the book that have stuck with me from this recent re-scan:

“Discipline is how we free ourselves. It is the key that unlocks the chains. It is how we free ourselves. We choose the hard way because in the long run, it’s actually the only way.”

“Someone else's lack of self-control is not a justification for abandoning our own. Nor is it a good lick or a recipe for success and achievement.”

“Greatness is not just what one does, but also what one refuses to do. It’s how one bears the constraints of their world or profession, it’s what we’re able to do without limitations - creatively, consciously, calmly.”

“We don’t get anywhere in this life without work. But we can get somewhere magical when we do the kind of work that doesn’t even feel like work. When we follow the excitement that get’s us into the harness, that get’s us on the fields, when we follow the urge to get moving and get at it.”

“We don’t rise to the occasion, we fall to the level of our training.”

“Just trying to escape our own faults is hard enough work to keep us busy for a lifetime. None of us are so perfect that we can afford to spend much time questioning other people’s courage, nitpicking their habits, trying to push them to reach their potential. Not when we have further to go ourselves.”

“Everyone, no matter how powerful, has some bad habit they’re wrestling with, but also that it’s never too late to come back and beat it.”