Foss Performance

06/07/2026

Everyone wants the fast track to results.

But almost no one asks themselves:

“How long did it take me to get into the position I’m in right now?”

Because if they did, they’d stop expecting a long-term problem to be fixed with a 2-week solution.

People chase the supplement stack.

The biohack.

The perfect macro split.

The “secret” fat loss trick.

But most people would change their entire body if they mastered these 5 things for the next 60 days:

1. Strength train 3x/week
2. Eat your goal body weight in grams of protein
3. Walk 8–10k steps daily
4. Sleep 7–8 hours
5. Drink 3 liters of water

Not perfectly.

Consistently.

Because your body doesn’t change from what you know.

It changes from what you repeat.

Stop majoring in the minors.

Master the foundation first.

Comment “PLAN” and I’ll send you my free 3 day training split.

Comment “COACH” if you’re tired of knowing what to do but not having the structure, accountability, and support to actually follow through with it.

06/06/2026

06/06/2026

If Bulgarian split squats start ending your sets before your glutes do, it’s not a discipline problem, it’s a programming one.

They’re still a top tier glute builder.
They also carry higher CNS, balance, and stability demands.

That’s why I rotate in single leg press during lower energy weeks or full training blocks with my myself and my clients

Same glute loading position.
Lower systemic cost.
More repeatable progress.

This isn’t replacing Bulgarians.
It’s using them more intelligently.

Save this for your next glute cycle.

06/04/2026

You don’t have to quit coffee to lose fat.

You just need to stop accidentally drinking dessert with a straw.

Most coffee orders get out of hand because of the little stufff

You don’t have to quit coffee to lose fat.

You just need to stop accidentally ordering dessert with a straw.

Most coffee orders get out of hand because of the little stuff:

extra pumps
cold foam
drizzle
cream
bigger sizes
“just a splash” turning into 200+ calories

So I made this simple.

This carousel gives you macro-friendly Starbucks + Dutch Bros orders you can use on your next coffee run.

And if you want the cleaner PDF version saved to your phone with the full menu, ordering rules, build-your-own formula, and my 40g at-home protein coffee recipe…

Comment COFFEE and I’ll send it to you.

Save this post before your next coffee run
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