Fuel and Fortitude LLC

Virtual health & wellness coach building your workouts to save you time but also optimizing the life you want to lead!

👇🏻Stop wasting time, let's have a chat👇🏻
Dintorella@fuelandfortitude.com

Owner

The Outlier Project

Member

Brand Built

Founder

Nicholas Markets Inc

I've been in the fresh food industry for over 20 years. I know the importance of eating WHOLE foods! 🍒🍍🍇🥦
EAT THE RAINBOW. As a Nutritionist, let me show you how to still enjoy ALL of the foods you love...just a little less often!

it's not about restrictions rather reducing! 💪🏼💚

Produce Manager

Life Time Inc.

Helping others to live a healthier way of life!

Life Time Fitness Professional

F45 Training

Working at F45 was an integral part of my fitness journey! I learned so much while I was there & met SO many wonderful people with the intention of getting better than they were. all of that energy under 1 roof makes it a very special place to be!

Personal Trainer

I help men shred the 'dad bod' & build a 'fit bod' I create your playbook to maximize your time so you can be the CEO of your health and life! I don't sell programs I create LIFESTYLES

Your health is your currency!

What are you doing for yourself lately?
Let me guess,

You're putting everything and everyone in front of your own needs, aren't you?
I see this all too often.

You're a high performing executive
but in order to function at a high level consistently
You need help with establishing a bespoke playbook.

That's where I come in.
As a virtual health and wellness coach this is exactly what I do for my clients.

Together we establish your bookends
(how you start and end your day)
in order to create your unique playbook.

One that you are the main star of 
because this is your life we're talking about!

Your lack of exercise and selfcare isn't a lack of time
rather a lack of prioritizing it for yourself.

We put together a comprehensive plan together including

1 on 1 nutrition coaching and personal training.

No more wasting time and energy thinking about what exercises to do.
I take all that off your plate so you can focus your energy on the work out!

We set up your macro parameters, 
No counting just logging.

What we measure we can manage all in 1 hub 
that houses all of your workouts, nutrition tracking with meal generation.

We will have weekly check-ins via zoom or phone call
to see how you are doing with everything.


I am a NASM certified Personal Trainer & Nutritionist! Aside from the resistance training program, I implement nutrition into the mix & sprinkle mobility flows for dynamic life changing results. I'm all about movement coupled with strength training for functional longevity!

It is my mission to impact as many people as I can & to teach you that no matter the cards you hold you are not controlled by them. You have the choice each day to do more, be more & live more! 

I'm here to facilitate YOU on your journey, whatever that looks like. I'll meet you where you are at & we'll go from there. 
 There is never the "right time" to start, you just start!
You do what you can, as you can & just stay consistent no matter how little it seems.
that is progression & THAT is what I will help you with, day in day out.

Visit my featured section to book your free discovery call 
and see if we're a good fit to work together.

After being on the kidney waitlist for 3 years this is not the letter I wanted...

But here we are.

That's crazy to type and even crazier to live
but again, here we are.

My husband and I drove to the hospital the night before Thanksgiving last week.

What I thought was food poisoning, turned out to be appendicitis!

I'll take the food poisoning any day btw.

I've never felt abdominal pain like that in my life.
Ladies, much respect for carrying a human!

So, here I am. Today, post-surgery 1 week now and this letter 
shows up in the mail.

I know it's temporary, but it's a bit of a gut punch. Bad choice of words as I heal from my abdomen being cut open.

Life happens.
We just gotta keep chopping wood, right?

Daniel Intorella

Our health is EVERYTHING! 

My very own health journey shifted profoundly at the age of 19 years old. That's when I was diagnosed with Chronic Kidney Disease(CKD)💚
coupled with a neurogenic bladder.

Now, I say this not for sympathy, actually the exact oppisite!

WHY!? I suppose, I could have let that diagnosis break me, play victim & live the rest of my life in sorrow.

WHAT!? 🙅🏻‍♂️No way! You see, we all get dealt cards in life & it's not the cards you were dealt. It's how you play your 🃏hand!

I took that diagnosis as competition. Being an athlete my entire academic life & a natural competitor, I said this disease will not run me. in fact, I'm going to sloooow down it's progression so much that Drs. would be amazed.

Fast forward to this present day, now I'm  40 years old. I'm the healthiest I've ever been, NOT the biggest but healthiest! Physically, mentally & emotionally. Over the years,  through my own fasination of nutrition & fitness I've been able to slow this progressive disease down. 
I just was placed on the kidney wait list as my kidney function is approximately 20%
again, I was diagnosed at age 19, then my kidney function was 42%
Some quick simple math 20 years down 20%
Anyone who knows a little about this disease, THAT is incredible. it's a testament to my lifestyle choices which revolve around fitness & nutrition.

I am a NASM certified Personal Trainer & Nutritionist! Aside from the resistance training program,  I implement nutrition into the mix & sprinkle mobility flows for dynamic life changing results. I'm all about movement coupled with strength training for functional longevity!

It is my mission to impact as many people as I can & to teach you that no matter the cards you hold you are not controled by them. You have the choice each day to do more, be more & live more! Being online gives me the opportunity to impact so many more people out in this 🌎 & I would love the opportunity to help you. My passion wakes me at 3:30 a.m. TIME is our greatest asset as well as our biggest enemy. 

If you are ready to take action & start the process to overall WELLbeing, DM me with "action" in the subject & let's have a chat!

I'm here to facilitate YOU on your journey, whatever that looks like. I'll meet you where you are at & we'll go from there.😊
 There is never the "right time" to start, you just start!
You do what you can, as you can & just stay consistent no matter how little it seems.
that is progression & THAT is what I will help you with, day in day out.

Men’s Fitness Coach|Helping C-suite Execs. lose the gut, get strong & build a body that outlasts their career ✅️Lets build your Legacy Body Blueprint

43 yr old, suffering
Chronic disease
Playing the victim

Vs.

43 yr old, thriving
Grateful kidneys still work
Victim in me died in my 20's


That's NOT how this story will end.

Ps. I grew up in the country, Midwest.
Farms all around me, I swore I would never
Be about that life & definitely not have a horse.

I got 3 horses.

Life is funny, ain't it?

Thanksgiving didn’t happen at a table this year, it happened in a hospital bed.


This wasn’t the holiday I planned. 

No big meal. 
No family gathering. 
No “pass the stuffing.”

Instead: monitors, IVs, tests… and an unexpected fight with my appendix.

But here’s the thing, gratitude hits different when life forces you to slow down.

Because even in that room, hooked up to wires,

I felt something stronger than the inconvenience and the pain:

𝗟𝗼𝘃𝗲. 𝗦𝘂𝗽𝗽𝗼𝗿𝘁. 𝗣𝗿𝗲𝘀𝗲𝗻𝗰𝗲.

From my husband. 
From my friends.
From clients who checked in. 

From people who didn’t have to reach out but did.

It wasn’t the Thanksgiving I wanted… But maybe it was the one I needed.

A reminder that health is fragile. That connection is everything. 

That life rarely goes as planned, but it gives you something 
to be grateful for if you’re willing to see it.

If you had a “different” holiday too… 
If your week didn’t go as planned… 
If life threw something at you last minute…

What’s ONE thing you’re grateful for anyway?

PS. thank you for all of the messages on my IG story, full heart guys!

From desk-bound to dialed-in 💥 helping C-suite Execs. build a body & life that outlasts your career! ✅️Lets build your Legacy Body Blueprint

90% of people are doing the kettlebell swing WRONG
and it’s wrecking their progress.


Here’s the truth: The swing isn’t a “back exercise.” 

It’s a 𝗵𝗶𝗽 𝗵𝗶𝗻𝗴𝗲, power movement designed to build explosive strength, 
torch calories and supercharge your metabolic engine.


But when you turn it into a squat… or a front raise… 
or a low-key backbend? 

You lose the strength. You lose the power. You lose the impact. …
and sometimes, you wind up on the injured list.

That’s why 𝗺𝗮𝘀𝘁𝗲𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗺𝗲𝗰𝗵𝗮𝗻𝗶𝗰𝘀 𝗺𝗮𝘁𝘁𝗲𝗿𝘀.

Here’s what a proper swing actually looks like:

✔ 𝗛𝗶𝗻𝗴𝗲, 𝗱𝗼𝗻’𝘁 𝘀𝗾𝘂𝗮𝘁 — hips back, shins vertical 
✔ 𝗗𝗿𝗶𝘃𝗲 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿 — glutes and hamstrings power the bell 
✔ 𝗡𝗲𝘂𝘁𝗿𝗮𝗹 𝘀𝗽𝗶𝗻𝗲 — no overextending, no rounding 
✔ 𝗔𝗿𝗺𝘀 𝗮𝗿𝗲 𝘀𝘁𝗿𝗮𝗽𝘀 — not the prime movers 
✔ 𝗕𝗲𝗹𝗹 𝗳𝗹𝗼𝗮𝘁𝘀 𝗮𝘁 𝗰𝗵𝗲𝘀𝘁 𝗵𝗲𝗶𝗴𝗵𝘁 — no shoulder raising 
✔ 𝗦𝗻𝗮𝗽 & 𝘀𝘁𝗮𝗻𝗱 𝘁𝗮𝗹𝗹 — full lockout, tight core, glutes ON


When you nail this pattern? Your swing becomes a metabolic cheat code.


Now, full transparency, 
this video was recorded from the Summer (clearly) lol.

Since I just had abdominal surgery, I won't be swinging any bells for a while
but felt this is an important movement that most need!

I’m not cleared yet to throw a bell around…

so instead, I’m doing what I 𝘤𝘢𝘯 do: educate, coach, and elevate your form so 𝘆𝗼𝘂 don’t lose momentum while I recover.

Because the swing isn’t just an exercise. 

It’s a skill. A foundation. A fast track to strength, fat loss, and athleticism, especially for desk-bound high performers who need more power and less pain.

And if you want to master it (and every other foundational kettlebell pattern)…

𝗠𝘆 𝟯-𝗺𝗼𝗻𝘁𝗵 𝗸𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 “𝗙𝗹𝗲𝘅 & 𝗙𝗹𝗼𝘄” 𝗶𝘀 𝗻𝗼𝘄 𝗼𝗽𝗲𝗻.
👉 Build power 
👉 Build strength 
👉 Burn calories 
👉 Fix your metabolism 
👉 Move like an athlete again

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 “𝗦𝗪𝗜𝗡𝗚” 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝘀𝗲𝗻𝗱 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗱𝗲𝘁𝗮𝗶𝗹𝘀.


Does anybody else wish it was still Summer?

and still the greatest ROI on LinkedIn isn't money, its people like Melissa Glick 

Let me tell you about this woman in 42 seconds.

We've never met IRL let alone a VC....


BUT this woman and I connected through comments on mutual connections posts over a year ago.

or as I like to call them, "The LinkedIn hallways"


I liked her style, what she said and how smoothly she said it.

So, I followed along, supported her posts and found out

we have some pretty amazing ladies in common as well.
(BONUS)


A couple of months ago, she lost her dog, Gracie of 11 years.

Shortly after, you all know I lost my boy, Theo of 11.5 years.

Pet loss is REAL.

Am I doing 'better'?
Short answer, yea.

Does that mean I'm healed, moved on?
Short answer, no. I've moved forward.

I still have breakdowns and some days it's
beyond overwhelming grief.

I know Melissa feels the same, true animal lover. Without even knowing this woman, that alone tells me SO much.


She reached out one day after I posted about my sweet man and expressed her sincere condolences.
She asked for my address because she wanted to send me something.

Less than a week later I received this Rainbow Bridge deck of cards in the mail
with a beautiful card, note and jolly ranchers!

I mean, WHO does that?!

I'll tell you who. Great humans!

I was sincerely touched that someone who doesn't know me that well would show up like this.

You see, THIS is the power, the hidden ROI of LinkedIn.

We all show up here to build our brand, sell our services and 
make a living doing what we love, helping others with our gifts.

But sometimes, if you're lucky, 
you meet people here and develop a relationship, partnership or friendship.

The possibilities are endless, so just show up!

Melissa, I'm sure we'll meet IRL one day and you'll get the biggest hug when we do, like Antoni style hug girl!

The deck of cards is onside my laptop 
so, I'll pull a card out quite often just to have good thoughts
of my Theo.

Thank you for this heartfelt gift, you're amazing!
Gracie had a great mom.


Ps. if you need help selling that isn't 'sales-y' she's your girl


Tell me,
who have you met here in the comment section!?
(Let's utilize this platform for its greatness)

Most personal trainers on LinkedIn won't tell you this.
Good thing for you I don't need their approval


You can eat cereal for breakfast and that is OK.

You don't have to eat eggs EVERY morning.
You don't have to have a fresh fruit parfait with raw honey.
You don't even have to have a 60-gram protein shake.

You can even eat a f*ck'n twinkie dipped in Mrs. Butterworth
and still have the entire day not end up in the gutter.


Here's the place where most people fail and what a lot 
of the men I've coached struggle with.

ONE meal doesn't derail your day, week or months of effort.

This is your life; the scoreboard is cumulative.

Do I recommend you eating a twinkie for breakfast? 
No, I think it's terrible BUT it's not the end all be all.

This is my exact breakfast the last 2 days.
Why? I'm TIRED of eggs.

So, I have Post wheat and bran with blueberries and a drizzle of honey 
with oat milk.

4 simple ingredients.
That's it.

A little light on the protein side but you have all day to hit that target (think 1g/lb of bodyweight)

But the fiber (30% of your daily intake guys)
You should aim for 40/45gs of fiber/day.
I have almost ALL of it in one small bowl.

So, it's not the bowl of cereal ruining your health.
but your overall habits are.

If you need help figuring this piece of the puzzle
then we should chat. Link in featured section.


What's your favorite cereal?
(bonus points for pics)

Sitting 8 hours a day? Your glutes are 70% asleep
Here's the fix


𝗜𝗳 𝘆𝗼𝘂 𝘀𝗶𝘁 𝟴–𝟭𝟮 𝗵𝗼𝘂𝗿𝘀 𝗮 𝗱𝗮𝘆, 𝘆𝗼𝘂’𝗿𝗲 𝟮–𝟯× 𝗺𝗼𝗿𝗲 𝗹𝗶𝗸𝗲𝗹𝘆 𝘁𝗼 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝘀𝗰𝗶𝗮𝘁𝗶𝗰𝗮 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀.  
And 70% of that pain starts with one thing: 
𝘄𝗲𝗮𝗸, 𝘂𝗻𝗱𝗲𝗿-𝗳𝗶𝗿𝗲𝗱 𝗴𝗹𝘂𝘁𝗲𝘀.
 
Here’s the fix
𝗧𝗵𝗲 𝗦𝗶𝗻𝗴𝗹𝗲-𝗟𝗲𝗴 𝗚𝗹𝘂𝘁𝗲 𝗕𝗿𝗶𝗱𝗴𝗲 + 𝗟𝗲𝗴 𝗘𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻
 
 
𝗪𝗵𝘆 𝗧𝗵𝗶𝘀 𝗪𝗼𝗿𝗸𝘀 (𝗕𝗮𝗰𝗸𝗲𝗱 𝗯𝘆 𝗡𝘂𝗺𝗯𝗲𝗿𝘀 𝗮𝗻𝗱 𝗺𝘆 𝗰𝗹𝗶𝗲𝗻𝘁'𝘀)
 
1️⃣ 𝟴𝟬% 𝗼𝗳 𝗮𝗱𝘂𝗹𝘁𝘀 𝘄𝗶𝗹𝗹 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗹𝗼𝘄𝗲𝗿-𝗯𝗮𝗰𝗸 𝗽𝗮𝗶𝗻 Most of it comes from poor hip extension and tight hip flexors.
This exercise directly restores both.
 
2️⃣ 𝗦𝗶𝘁𝘁𝗶𝗻𝗴 𝗿𝗲𝗱𝘂𝗰𝗲𝘀 𝗴𝗹𝘂𝘁𝗲 𝗮𝗰𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗯𝘆 𝘂𝗽 𝘁𝗼 𝟳𝟬% 
This drill forces your glutes to actually fire again.
 
3️⃣ 𝗨𝗻𝗶𝗹𝗮𝘁𝗲𝗿𝗮𝗹 𝘄𝗼𝗿𝗸 𝗰𝘂𝘁𝘀 𝗮𝘀𝘆𝗺𝗺𝗲𝘁𝗿𝗶𝗲𝘀 𝗯𝘆 𝟱𝟬% 𝗳𝗮𝘀𝘁𝗲𝗿 
Most sciatica cases show one side doing all the work.
This isolates the weak side.
 
4️⃣ 𝗘𝘅𝘁𝗲𝗻𝗱𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗿𝗲𝗲 𝗹𝗲𝗴 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 𝗰𝗼𝗿𝗲 𝗲𝗻𝗴𝗮𝗴𝗲𝗺𝗲𝗻𝘁 𝗯𝘆 𝟮𝟱–𝟯𝟬% 
Translation: more stability = less nerve irritation.
 
5️⃣ 𝗛𝗶𝗽 𝗲𝘅𝘁𝗲𝗻𝘀𝗶𝗼𝗻 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗶𝘀 𝘁𝗵𝗲 #𝟭 𝗽𝗿𝗲𝗱𝗶𝗰𝘁𝗼𝗿 𝗼𝗳 𝗽𝗮𝗶𝗻-𝗳𝗿𝗲𝗲 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗮𝗳𝘁𝗲𝗿 𝟰𝟬  
This move rebuilds it in under 60 seconds.
 
👆🏻 That's the science.
👇🏻 Here's the execution.
 
𝗛𝗼𝘄 𝘁𝗼 𝗗𝗼 𝗜𝘁 (𝗤𝘂𝗶𝗰𝗸 𝗕𝗿𝗲𝗮𝗸𝗱𝗼𝘄𝗻)
 
✓ Drive through one heel  
✓ Lift hips while keeping ribs down  
✓ Extend the free leg straight out  
✓ Hold 1–2 seconds  
✓ Slow lower
 
𝟴–𝟭𝟮 𝗿𝗲𝗽𝘀 𝗽𝗲𝗿 𝘀𝗶𝗱𝗲, 𝗱𝗮𝗶𝗹𝘆.
 
𝗜𝗳 𝘆𝗼𝘂 𝘀𝗶𝘁 𝗮𝗹𝗹 𝗱𝗮𝘆… 𝘁𝗵𝗶𝘀 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗿𝗲𝘀𝗲𝘁.
 
One minute. Zero equipment.  
Your low back will thank you.

Have you ever had Sciatica?

8 of the last 10 men to work with me all had this in common. They realized 


You don’t need a perfect plan. 
You don’t need flawless motivation. 
You don’t need to overhaul your entire life.
You just need one choice in the right direction.


Here are 𝟳 𝘀𝗶𝗺𝗽𝗹𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗮𝗿𝘁 𝗧𝗢𝗗𝗔𝗬 
to shift your health without blowing up your schedule:

𝟭. 𝗧𝗮𝗸𝗲 𝗮 𝟭𝟬-𝗺𝗶𝗻𝘂𝘁𝗲 𝘄𝗮𝗹𝗸 𝗮𝗳𝘁𝗲𝗿 𝘆𝗼𝘂𝗿 𝗻𝗲𝘅𝘁 𝗺𝗲𝗮𝗹
Boosts digestion, lowers stress, and actually helps with fat loss.

𝟮. 𝗔𝗱𝗱 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝘁𝗼 𝘆𝗼𝘂𝗿 𝘃𝗲𝗿𝘆 𝗻𝗲𝘅𝘁 𝗺𝗲𝗮𝗹
Just make sure there’s a real protein source on your plate.

𝟯. 𝗗𝗿𝗶𝗻𝗸 𝗮 𝗳𝘂𝗹𝗹 𝗴𝗹𝗮𝘀𝘀 𝗼𝗳 𝘄𝗮𝘁𝗲𝗿 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄
You’re probably tired, not hungry.

𝟰. 𝗟𝗮𝘆 𝗼𝘂𝘁 𝘆𝗼𝘂𝗿 𝗴𝘆𝗺 𝗰𝗹𝗼𝘁𝗵𝗲𝘀 𝗳𝗼𝗿 𝘁𝗼𝗺𝗼𝗿𝗿𝗼𝘄 𝗺𝗼𝗿𝗻𝗶𝗻𝗴
Prep beats motivation every time.

𝟱. 𝗕𝗹𝗼𝗰𝗸 𝗼𝗳𝗳 𝗼𝗻𝗲 𝟯𝟬-𝗺𝗶𝗻𝘂𝘁𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸
Not five. Not seven. One. Win the week.

𝟲. 𝗗𝗼 𝗼𝗻𝗲 𝗺𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗱𝗿𝗶𝗹𝗹 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱
Neck tight? Back tight? Desk-bound? Undo some of the damage.

𝟳. 𝗦𝗲𝘁 𝗼𝗻𝗲 𝗯𝗲𝗱𝘁𝗶𝗺𝗲 𝗴𝗼𝗮𝗹 𝘁𝗼𝗻𝗶𝗴𝗵𝘁
Go to bed a little earlier. Sleep is your hidden superpower.
Have you ever heard of bookending your day?

The power of ONE removes stress and commitment.
Start there. That's it.

Small actions compound. Waiting never does.

𝗪𝗵𝗶𝗰𝗵 𝗢𝗡𝗘 𝗮𝗿𝗲 𝘆𝗼𝘂 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝘁𝗼𝗱𝗮𝘆?

Question for anyone who's ever rode in an elevator



Do you ever catch your reflection in the side mirrors
and say, "wow, my skin looks amazing!"

or is it just me?


Also, my follow-up with the surgeon went well.

Incisions from appendix removal look good.
Weight restriction lifted.
Back to W2 life tomorrow. 

Not sure how I feel about that 3rd one yet...but grateful.


How's your week been going?

How a post by Mike Fata 
dramatically improved my sleep & how
It can improve your's too!

Last week, Mike posted about a huge shift 
In his life after taping his mouth for the last 2 years.

(I saw his post because I've been following 
him for a couple years & you should too)

Found out we share at least one thing in common.

WE sleep with our mouth open.
Aka snore!

For years I've woken up with cracked lips, dry mouth and the nudge from hubby from waking him with my siren of a snore, lol.

So, that day I saw his post I went out to the nearest grocery store & bought me a roll.

I'll be honest, 

I was nervous because I start breathing through my nose but I eventually wake up with dry mouth because my nasal passages swell.

So I thought I woukd suffocate if I taped.


To my surprise the 1st two nights I slept SOLID!
All the way through 6+ hours. Not once waking to sip my glass of water on my nightstand.

it's now been over a week & it's cemented as my nightly routine right after brushing my teeth, a quick sip of water, tape, bed.

I've always been a pretty good sleeper but mouth tape has enhanced it big time!

The lesson? Try it. Do the thing.

I've thought about mouth taping for years
But hesitated...maybe fear of dying 😂

thanks for the post & the nudge Mike🤝🏻


If you're looking for somebody new in your feed

Then give Mike a follow for ALL things health, entrepreneurship & GROW mindset.


Is there someone you follow on LinkedIn that we should know about? Sharing is caring!

7 out of 10 people don’t struggle with motivation.  
They struggle with what’s quietly draining it.

 
You can have the best workout plan, the nicest kettlebells, the perfect routine…  

but if your energy is leaking all day, 
you’ll never feel ready to train.
 
Here are the things draining you more than you realize:
 
𝟭. 𝗧𝗼𝘅𝗶𝗰 𝗽𝗲𝗼𝗽𝗹𝗲 who leave you mentally wiped out  

𝟮. 𝗦𝗮𝘆𝗶𝗻𝗴 𝘆𝗲𝘀 𝘁𝗼𝗼 𝗺𝘂𝗰𝗵 which means saying no to yourself  

𝟯. 𝗙𝗮𝘀𝘁 𝗳𝗼𝗼𝗱 that crushes your energy and spikes cravings  

𝟰. 𝗟𝗮𝘁𝗲-𝗻𝗶𝗴𝗵𝘁 𝘀𝗰𝗿𝗼𝗹𝗹𝗶𝗻𝗴 that steals tomorrow’s workout  

𝟱. 𝗧𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝘁𝗼 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲  

𝟲. 𝗦𝘁𝗿𝗲𝘀𝘀 𝘆𝗼𝘂 𝗻𝗲𝘃𝗲𝗿 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗱𝗲𝗮𝗹 𝘄𝗶𝘁𝗵  

𝟳. 𝗢𝗹𝗱 𝗵𝗮𝗯𝗶𝘁𝘀 that keep you stuck in the same loop  

𝟴. 𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝘀𝗲𝗹𝗳-𝘁𝗮𝗹𝗸 before you even touch a weight  

𝟵. 𝗕𝗲𝗶𝗻𝗴 “𝗼𝗻 𝗰𝗮𝗹𝗹” 𝗮𝗹𝗹 𝗱𝗮𝘆 with zero recovery  

𝟭𝟬. 𝗔𝘃𝗼𝗶𝗱𝗶𝗻𝗴 𝘁𝗵𝗲 𝗵𝗮𝗿𝗱 𝗿𝗲𝘀𝗲𝘁 you know you need
 
When people ask me why they can’t stay consistent, this is usually the real reason. 
Their fitness is fine… their inputs are the problem.
 
Cut 2–3 drains this week.  

Your workouts will feel easier.  
Your recovery will improve.  
Your fat loss will actually move.
 
Small shifts. Big momentum.

Which of these 10 'energy drains' can you STOP today?


P.S. Feeling stuck in your current situation?
Let's make a shift.

Comment "Drain" and I'll send you my Legacy body blueprint.

Inside you'll see how to build your baseline.
 
Establish your executive bookends and master the 3 pillars
of performance.

This is the same blueprint that my clients get when on-boarding with me. 

It's more than a plan; it gives you your edge back.

I paid $4.79 for this 16 oz bag of D&G macaroni because apparently...



J-Lo and I have something in common.
We both buy designer carbs ;)


I personally thought my hubby was insane
but gotta tell ya.

BEST macaroni made it Italy. FULL STOP


What's your favorite macaroni?

1 thing I wish more people understood: 
kindness isn’t weakness.
 
This morning, sitting in my car before feeding my horses,

I just had to take a moment to absorb how nice my experience was.

I stop at this particular 'Quick Chek' almost every day.

It's a little bit smaller than most, it's quieter, local you get it.
 
And I couldn’t help thinking while my tea was brewing…  
"𝘔𝘢𝘯, 𝘸𝘦’𝘳𝘦 𝘢𝘭𝘭 𝘤𝘢𝘳𝘳𝘺𝘪𝘯𝘨 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨."
 
Deadlines.  Kids.  Aging parents.  

Back pain from sitting 10 hours a day.  
Trying to keep it together when life feels like it’s unraveling at the edges.
 
Here’s the truth:  Most people aren’t “difficult.”  They’re overwhelmed.
 
1 small act — a pause, a smile, a “hey, take your time” — can shift someone’s entire day.
 
You don’t need to fix anyone.  
You don’t need to carry their load.  
Just… be kind.
 
Because the world is loud enough.  
Sharp enough.  
Fast enough.
 
A little gentleness?  That’s the real power move.

Have you done a good deed today? Share it!

Using GLP-1 is cheating, FULL STOP


𝗢𝘇𝗲𝗺𝗽𝗶𝗰 𝘄𝗼𝗿𝗸𝘀. 
𝗕𝘂𝘁 𝗶𝘁 𝗮𝗹𝘀𝗼 𝗲𝘅𝗽𝗼𝘀𝗲𝘀 𝘄𝗵𝗮𝘁 𝘄𝗲’𝘃𝗲 𝗶𝗴𝗻𝗼𝗿𝗲𝗱 𝗳𝗼𝗿 𝗱𝗲𝗰𝗮𝗱𝗲𝘀:  

We’ve built lifestyles that demand medication
just to make “normal” feel possible.
 
You're not overweight because you're lazy.  
You're overweight because you're exhausted, stressed, sitting 10 hours a day, 
and living in a world engineered for overeating and under-moving.
 
Here’s the controversial part:

𝗚𝗟𝗣-𝟭𝘀 𝗮𝗿𝗲𝗻’𝘁 𝗰𝗵𝗲𝗮𝘁𝗶𝗻𝗴.  𝗕𝘂𝘁 𝗿𝗲𝗹𝘆𝗶𝗻𝗴 𝗼𝗻 𝘁𝗵𝗲𝗺 𝙖𝙡𝙤𝙣𝙚 𝗮𝗯𝘀𝗼𝗹𝘂𝘁𝗲𝗹𝘆 𝗶𝘀.
 
Because the injection can suppress your appetite…

❌️but it can’t fix your posture
❌️it can’t rebuild your metabolism
❌️it can’t improve your habits
❌️it can’t make you stronger
❌️it can’t keep fat off when you stop
❌️and it sure as hell can’t rewrite your identity.
 
I coach people on these meds every week.  
Here’s what I see:
 
1️⃣ 𝗣𝗲𝗼𝗽𝗹𝗲 𝘄𝗵𝗼 𝘂𝘀𝗲 𝗶𝘁 𝗮𝘀 𝗮 𝘀𝗵𝗼𝗿𝘁𝗰𝘂𝘁 𝘂𝘀𝘂𝗮𝗹𝗹𝘆 𝗴𝗮𝗶𝗻 𝘁𝗵𝗲 𝘄𝗲𝗶𝗴𝗵𝘁 𝗯𝗮𝗰𝗸.  
2️⃣ 𝗣𝗲𝗼𝗽𝗹𝗲 𝘄𝗵𝗼 𝘂𝘀𝗲 𝗶𝘁 𝗮𝘀 𝗮 𝙩𝙤𝙤𝙡 𝗰𝗵𝗮𝗻𝗴𝗲 𝘁𝗵𝗲𝗶𝗿 𝗹𝗶𝘃𝗲𝘀.
 
The difference?  They build the habits the drug can’t.
And that’s the conversation no one wants to have.
 
So, here’s my stance:
 
𝗧𝗮𝗸𝗲 𝘁𝗵𝗲 𝗺𝗲𝗱 𝗶𝗳 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗶𝘁.  𝗕𝘂𝘁 𝗱𝗼𝗻’𝘁 𝗵𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗼𝘃𝗲𝗿 𝘁𝗼 𝗮 𝘄𝗲𝗲𝗸𝗹𝘆 𝗶𝗻𝗷𝗲𝗰𝘁𝗶𝗼𝗻.  
𝗨𝘀𝗲 𝘁𝗵𝗲 𝘄𝗶𝗻𝗱𝗼𝘄 𝗶𝘁 𝗴𝗶𝘃𝗲𝘀 𝘆𝗼𝘂 𝘁𝗼 𝗿𝗲𝗯𝘂𝗶𝗹𝗱 𝘁𝗵𝗲 𝗳𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻 𝘆𝗼𝘂 𝗹𝗼𝘀𝘁.
 
Because Ozempic might start the transformation…but 𝘺𝘰𝘶 finish it.


Where do you stand on this topic?
I'd love to hear from you.

Someone once asked me:  


“Why are you taking all that stuff?”

I said: “Because my kidneys need it.”
 
They laughed and said: 
“Yeah but you look healthy.”
 
Me: Exactly.


This photo is my medicine cabinet.

Those aren’t supplements.  
Those are 𝗽𝗿𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻𝘀.
 
I take 𝟳 𝗱𝗮𝗶𝗹𝘆 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 to support my 𝗸𝗶𝗱𝗻𝗲𝘆 𝗵𝗲𝗮𝗹𝘁𝗵.
 
Not for aesthetics.  Not for performance.  
For 𝗼𝗿𝗴𝗮𝗻 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻. 𝗙𝗼𝗿 𝗹𝗼𝗻𝗴𝗲𝘃𝗶𝘁𝘆. 𝗙𝗼𝗿 𝗹𝗶𝗳𝗲.
 
So, when I see the fitness industry screaming about:  
1. “Toxins”  
2. “Food purity” 
3. “Biohacks”  
4. “Perfect routines”
 
I shake my head.
 
Because real health isn’t aesthetic.  
It’s:  

1.  Medical accountability  
2.  Bloodwork  
3.  Hydration  
4.  Strength  
5.  Sleep  
6.  Stress control  
7.  Daily discipline
 
The strongest men I know aren’t chasing perfection.  
They’re managing reality with precision.
 
If your version of “health” can’t coexist with real medical conditions,
it’s not health. It’s fantasy.

The men I coach don't just get a solid workout plan, nutritional framework, accountability touch points and intelligent recovery protocol.

They get a guy who uses a figurative scalpel to execute like a triple board-certified surgeon because THIS is so much bigger than aesthetic.

It's your life.


What's one supplement you can't live without?

------
I'm Dan. 
A mens fitness coach 
for Desk-bound professionals.
Connect with me in my featured section

5 reasons you should not work with me
number 4 is nonnegotiable! 

Most people quit before they ever change.
This is a hard fact. 

In my 2 years of coaching clients online
I've had 1 quit 3-weeks in
and another after 5-months

3-weeks in. She gained a few pounds
but wanted to gain muscle, hello surplus
but her ultimate goal was to lose weight.

Did trust the process. Thanks for playing.

5-months in. Got frustrated, stopped working out and ghosted me.
Wanted to lose 10/15 lbs. 
He lost 10 then got lax also didn't move his body enough.
Steps are very underrated!


I tell you these two short stories to say
Just because you hire me as your trainer
Does NOT guarantee results.

You still have to put the work in
Working with me just simplifies it.

Now to those 5 reasons we won't work well together 

𝟭. 𝗜 𝘄𝗼𝗻’𝘁 𝗹𝗲𝘁 𝘆𝗼𝘂 𝗵𝗶𝗱𝗲 𝗯𝗲𝗵𝗶𝗻𝗱 𝘆𝗼𝘂𝗿 𝗲𝘅𝗰𝘂𝘀𝗲𝘀. 

If you want a coach who says 
“it’s fine, try again next week”
I’m not your guy.

𝟮. 𝗜 𝗱𝗼𝗻’𝘁 𝗰𝗮𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂𝗿 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻. 

Motivation is a spark. I build systems, habits, and standards, 
the stuff that actually moves your life forward.

𝟯. 𝗜 𝗲𝘅𝗽𝗲𝗰𝘁 𝘆𝗼𝘂 𝘁𝗼 𝘀𝗵𝗼𝘄 𝘂𝗽 𝗲𝘃𝗲𝗻 𝘄𝗵𝗲𝗻 𝘄𝗼𝗿𝗸 𝗶𝘀 𝗼𝗻 𝗳𝗶𝗿𝗲. 

C-suite, entrepreneur, I get it. But chaos isn’t a reason to stop. 
It’s the reason to keep going.

𝟰. 𝗜 𝘄𝗼𝗻’𝘁 𝗹𝗲𝘁 𝘆𝗼𝘂 𝗰𝗵𝗮𝘀𝗲 𝘀𝗵𝗼𝗿𝘁𝗰𝘂𝘁𝘀. 

If you’re looking for a 10-day shred, a magic supplement, or a hack… 

I’m the wrong coach. I’m here for real results that stay.

𝟱. 𝗜 𝗺𝗲𝗮𝘀𝘂𝗿𝗲 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗶𝗻 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆, 𝗻𝗼𝘁 𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗼𝗻. 

If you need handholding, gold stars, or a cheerleader, skip me. 

If you want honest feedback and accountability? 

We’ll work well together.


I've recently had 2 clients "leave the nest."
It's the best feeling but also, I'd be lying if it wasn't a little sad.

I really grow close to my clients and in a way, 
we become a part of each other's life.

It's a true partnership.
Isn't that how it should be?


real talk. coffee or tea?

From desk-bound to dialed-in I help C-suite Execs. sharpen their health, rebuild strength & regain mobility for long-term performance

Rimon Morrison

This is for 5–8 men only.


Not everyone.
The guy I’m talking to:  

1. Busy  
2. High-performing  
3. Stressed  
4. Strong at work  
5. Undisciplined with his body  
6. Tired of guessing what to do  
7. Tired of starting over
 
If you’re mentally exhausted from:  

1. Deciding what workout to do  
2. Wondering if your program is even working 
3. Trying to stay motivated alone  
4. Knowing you “should be doing something” but not executing
 
This solves that.
 
You get:  
✅ All workouts done for you  
✅ Weekly group check-ins  
✅ A real support environment  
✅ Structure without overwhelm  
✅ Consistency without burnout
 
No thinking.  No chaos.  Just execution.
 
$𝟭𝟭𝟳/𝗺𝗼𝗻𝘁𝗵.
We start Monday, December 15th

Now here’s the part people expect a catch.
There isn’t one.
 
I’m doing this to:  

Over-deliver  
Under-cut 
And make high-quality coaching accessible to men 
who are tired of being sold fear and fluff
 
While other coaches charge 𝘁𝗵𝗼𝘂𝘀𝗮𝗻𝗱𝘀 𝗼𝗳 𝗱𝗼𝗹𝗹𝗮𝗿𝘀 𝗯𝘆 𝗽𝗼𝗸𝗶𝗻𝗴 𝗮𝘁 𝘆𝗼𝘂𝗿 𝗶𝗻𝘀𝗲𝗰𝘂𝗿𝗶𝘁𝗶𝗲𝘀, I’d rather build results, reputation, 
and real transformations.

It's a Win/Win for us both
and maybe you'll tell your guy friends to join.

My former clients won't be happy to read this
 
If this hits — comment “𝗟𝗘𝗚𝗔𝗖𝗬” and I’ll reach out.

Oh, and ladies, know a guy in your life that needs this?

You can reach out too. Consider this the gift of health.

What's better than that?

Ready. Set. LG!

This can't be happening.
I'm not ready. Can you see it?


SNOW! 

I know it's December and all but who's ready for this? 🙋‍♂️

I grew up in the Midwest, Michigan to be exact.
The first dusting of snow usually hits before Halloween.

I remember wearing a snow suit under my costume some years.

To quote the great Charles Barkley "TeRrriBle."

But since living in Jersey for 21 years now, I've been spoiled.
I guess it's time to dig out my windshield scraper and gloves and get this day started! 34°F


What's your favorite season?
(Clearly you know I'm not a fan of this one :)

Go Avalanche!

Growing up,
my parents did the best they could
with what they had


But!

Show of hands if you've ever
Felt like this when you were a kid!? 🤣

Love you mom & dad.

Ps. For the record, 
I never felt like this AI baby!

If you're not counting your macro's 
you'll never lose the weight.

Most high performers don’t need more motivation.

They need someone actually paying attention.

Sitting at my computer and kitchen counter today, reviewing client logs, workouts, food journals, DMs… 

And every time I do this, the same thing hits me:


This is the accountability most men think they have, but don’t!

Hear me out. 

Your spreadsheet won’t call you out. 

Your smartwatch won’t adjust your macros. 

Your intention to “start fresh Monday” won’t fix your stress eating. 

Your gym membership won’t fix your fried nervous system after 12 hours in the office.

But a coach who actually looks at your data? 

Who adjusts your plan when life punches you in the mouth? 

Who notices the patterns you miss because you’re too deep in the grind?

That’s where your breakthrough actually happens.

You're not failing because you're lazy. 

You're failing because you try to white-knuckle your health alone.

You handle million-dollar decisions. 

Let me handle your fitness, nutrition, and structure so you can finally see results that match your effort.

𝗗𝗠 𝗺𝗲 “𝗥𝗘𝗔𝗗𝗬” 𝗮𝗻𝗱 𝗜’𝗹𝗹 𝗹𝗮𝘆 𝗼𝘂𝘁 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝗵𝗼𝘄 𝘄𝗲 𝗳𝗶𝘅 𝘆𝗼𝘂𝗿 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆, 
𝗳𝘂𝗲𝗹 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗿𝗶𝗴𝗵𝘁 𝗮𝗻𝗱 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂𝗿 𝗰𝘂𝘀𝘁𝗼𝗺 𝗺𝗮𝗰𝗿𝗼 𝗿𝗲𝘀𝗲𝘁, 𝗳𝗼𝗿 𝗳𝗿𝗲𝗲!


Sure, you could google a lot of this and spend the time plugging numbers
but if you're not plugging in the right numbers, doesn't really matter does it?

DMs open.


Do you count your macros?

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