Mike Egan

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Fat loss isn’t about burning the most calories.It’s about creating a deficit you can actually repeat.Train hard.Walk oft...
06/02/2026

Fat loss isn’t about burning the most calories.

It’s about creating a deficit you can actually repeat.

Train hard.
Walk often.
Eat enough protein.
Control portions.
Sleep like it matters.
Don’t let hunger run the show.

The boring setup wins because it survives real life.

Create the deficit. Protect the big rocks. Repeat.

Your treadmill isn’t useless.But it also isn’t a receipt.That “500 calories burned” number does not automatically mean y...
05/27/2026

Your treadmill isn’t useless.

But it also isn’t a receipt.

That “500 calories burned” number does not automatically mean your body added 500 extra calories to your daily burn and called it a day.

Your body is not a calculator.
It’s an adaptive system.

When exercise goes up, other things can shift:

You might move less later.
Resting expenditure may dip.
Your movement gets more efficient.
Hunger gets louder.
Fatigue changes your choices.

That doesn’t mean cardio doesn’t work.

It means the “I burned 500 so I earned 500” math is way too simple.

Cardio helps.
Lifting matters.
Steps are useful.
Sleep matters more than people want to admit.
But nutrition is still where the deficit gets created.

The goal isn’t to train hard enough to erase food.

The goal is to build a body that performs, recover well enough to keep showing up, and eat in a way that supports the outcome you want.

Boring? Yes.
Reliable? Also yes.

Stop treating treadmill numbers like gospel.

Lift. Walk. Do cardio. Eat like an adult. Recover.

The body always gets a vote.

Save this before your next “I burned 600 calories so I’m good” moment.

The goal is simple:Get your body ready for the work you’re about to do.Start light.Build intensity.Practice the actual m...
05/26/2026

The goal is simple:

Get your body ready for the work you’re about to do.

Start light.
Build intensity.
Practice the actual movement.
Then train.

A warm-up should support the session.
Not steal half of it.

Save this before your next lift.

Training culture has a information and optimization obsession problem. We’re out here biohacking everything except the a...
05/24/2026

Training culture has a information and optimization obsession problem. We’re out here biohacking everything except the actual work.

Calluses on the hands either way
05/13/2026

Calluses on the hands either way

Most people don’t keep restarting because they’re lazy.They keep restarting because they’re running the wrong system for...
05/07/2026

Most people don’t keep restarting because they’re lazy.

They keep restarting because they’re running the wrong system for their actual pattern.

Some people need a bounce-back plan.
Some need to stop training the ghost of who they used to be.
Some need to stop researching and run the damn program.
Some need recovery.
Some need simplicity.
Some need to build again after losing weight.

Same goal.
Different bottleneck.

That’s why I built The Fitness Restart Quiz.

12 questions. 2 minutes. 6 archetypes.

You’ll find out which pattern keeps pulling you off track — and what to do next.

Take the quiz through the link in my bio.

Then come back and comment your archetype because I already know a few of you are about to feel personally attacked.

Keep Showing Up.

CrossFit isn’t about maxing out one trait.It’s about managing the trade-off.Too much engine, not enough strength? You ge...
05/05/2026

CrossFit isn’t about maxing out one trait.

It’s about managing the trade-off.

Too much engine, not enough strength? You get exposed when the barbell gets heavy.

Too much strength, not enough engine? You get exposed when the workout asks you to keep moving.

The best athletes don’t live at the extremes.

They build the widest possible base across both ends.

That’s the game.

Fitness is wide. Keep showing up.

I’ve made the decision to end my 2026 CrossFit season here.A few weeks back, I picked up a nasty injury falling from the...
04/29/2026

I’ve made the decision to end my 2026 CrossFit season here.

A few weeks back, I picked up a nasty injury falling from the heavens on a legless rope climb. Training and competing at the level I expect from myself? Not realistic right now.

I put everything into this year. Especially into bringing up the weak spots in my game. And I’m proud of the athlete I built through that process.

But after throwing everything I had at recovery, I’m still nine days out and can’t front rack a barbell.
That’s the reality.

At this level, I’m not interested in showing up half-ready just to say I showed up. Nothing to prove by forcing it.

The better call is to shut it down, get this right, and put my energy into what’s next.

It’s frustrating as hell. But I’m proud of the work. Proud of the fight. Proud of the year I built.

This season didn’t end the way I wanted.
But the work still counted.

Keep Showing Up. 🦅

Sometimes fat loss is less about suffering……and more about firing up a fridge cig (Coke Zero) instead of drinking 150 ca...
04/27/2026

Sometimes fat loss is less about suffering…

…and more about firing up a fridge cig (Coke Zero) instead of drinking 150 calories.

That’s the game.

Not perfect eating.
Not pretending you love plain chicken and sadness.
Not turning every meal into a monk-level discipline test.

Just better defaults.

Diet pop instead of regular.
Americano instead of dessert in a cup.
Greek yogurt instead of mayo mountain.
Popcorn instead of body-slamming a bag of chips.
Fruit, potatoes, lean protein, and volume veggies doing the boring work that actually matters.

Lower calories shouldn’t feel miserable.

You’re not trying to win a purity contest.
You’re trying to build a system you can repeat.

Small swaps.
Less calorie creep.
More sanity.

Keep showing up.

If you’re tired of guessing and want help building a nutrition plan that actually fits your life, my coaching link is in my bio.

Most people aren’t overeating because they’re broken.They’re overeating because calories are sneaky little bastards.-The...
04/27/2026

Most people aren’t overeating because they’re broken.

They’re overeating because calories are sneaky little bastards.

-The oil you “just drizzled.”
-The peanut butter spoon that turned into a mining operation.
-The coffee that became a milkshake with a caffeine problem.
-The dressing that made your salad start bulking.
-The handfuls, nibbles, bites, licks, tastes, and “it doesn’t count because I was standing.”

Unfortunately, your body still keeps the receipts.

That doesn’t mean these foods are bad.

It means awareness matters.

You don’t need to track forever.
But if you’ve never tracked, you’re probably guessing harder than you think.

Find the leaks.
Tighten the system.
Keep showing up.

If this made you realize you’re probably guessing more than you thought, my coaching link is in my bio. Let’s find the leaks and build a plan that actually fits your life.

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Waterloo, ON

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