If you’ve tried to “be more disciplined” and it fades by Wednesday, the problem isn’t you. It’s your setup. Behavior follows environment. Reduce decisions, reduce friction, and you’ll do the thing more often. That’s how I coach at FORMA. Here are seven changes I use with clients—everyday athletes and people rebuilding habits. They’re simple, realistic, and they work. 1) Make the good habit the easy option The more steps something takes, the less likely you’ll do it. Remove

You can train with perfect form, nail your nutrition timing, and follow the most advanced programming available. But if you're sleeping poorly, you're essentially throwing money down the drain on gym memberships and supplements. The research is clear: sleep is your primary recovery time—the window when your body repairs, adapts, and actually gets stronger—so recovery is non-negotiable for results. And most adults are chronically under-sleeping, then wondering why their streng

Your Apple Watch isn't as accurate as you think. While it's a useful tool for building habits and staying motivated, relying too heavily...

If you crash mid-afternoon or wake up tired, these are the nutrition levers that consistently help my midlife clients. No detoxes. No...

If you train, you need recovery. Not as a trend—as physiology. You adapt from training during recovery, not during the workout itself. If you want better strength, body composition, performance, and longevity, this is the lever you can’t skip [1–4]. Here’s the short version: Recovery = the processes that restore performance and drive adaptation: sleep, smart training load, nutrition, and managing mental load [1–3,5,8]. Do the basics well and consistently. Gadgets can help, bu

Here's the thing about strength training: most of us are doing it backwards. We're building muscle that looks good in the mirror but falls apart when we're trying to carry three grocery bags up two flights of stairs. Or when we're playing with our kids at the park. Or when we're moving furniture and our back decides to stage a protest. Functional strength is different. It's about building muscle that actually works for your life: not just your selfies. What Makes Strength "

Turning 40 changes the game. Recovery takes longer, and the routine that worked in your twenties and thirties may not deliver anymore. Here's the reality: most people keep doing the same plan and wonder why progress stalls. You're not alone. I coach a lot of clients in their 40s and 50s, and these patterns show up all the time—and they're fixable once you know what to adjust. Here are the five biggest functional fitness mistakes that show up after 40, plus straightforward fi

Okay, let's talk about something a lot of us could use: your body could probably benefit from some mobility work. I don't care if you're crushing it in the gym, training for marathons, or just trying to get through your workday without feeling like a rusty robot: mobility is the foundation that makes everything else possible. And here's the kicker: most people are walking around with the joint mobility of a 90-year-old, wondering why everything hurts. Sound familiar? You're n

Hey—I'm Taylor. I coach busy people who want to feel strong without turning their life upside down. You’ve got a lot going on. I’m not here to waste your time. You don’t need a 4 AM alarm or a perfect routine. You need small moves you can repeat. Here’s the plan: micro-habits. Small actions you can do in 30–120 seconds. Repeat them. They stack. They work. My 2-Minute Morning (What I actually do) Keep it simple. No rituals, no fluff. Hydration head start (30 seconds): Drink

Let's be honest, protein advice is everywhere, and most of it sounds like it was written by someone who's never actually had to meal prep...

Let's be real, when someone starts talking about "longevity nutrition," your brain probably goes straight to bland quinoa bowls and...

Let's be real. You've probably tried a fad diet. Maybe it was keto, a juice cleanse, or that week of cabbage soup. No judgment. After...

If you’re getting back into training at home—especially in your 40s, 50s, or beyond—your progress comes from the combo: the work you put...

Let's be real for a second, fitness trackers are EVERYWHERE. Your coworker's bragging about their 10,000 steps, your mom's asking if her...

SNACKS. They can be your worst enemy when trying to moderate diet and nutrition. WHY THOUGH? Most often, because they enter into your day...

Feeling the effects of a Halloween hangover? Read on for where to go when you're sulking in the aftermath of some serious sugar...