An approach to life and a philosophy of fitness. These are The Mandates.

The Mandates are guiding principles for living a flourishing, capable, and adventure-ready life. They aren’t hacks or fleeting trends—they are time-tested and take practice to layer into your lifestyle in a natural and sustainable way. Work with me, or subscribe to my newsletter and follow along as we break down each one, showing you how to integrate them without overwhelm, obsession, or the need to become a fitness junkie.

Let’s dive in:

1. Movement is a magic pill. Looking for a magic pill? Joyful movement, taken in the correct dose, is unmatched—it makes everything better.
   
   
2. Movement is inherently enjoyable. If it’s not, something is broken and needs healing. Watch a child on a playground—they don’t need to be incentivized to run, jump, or climb; you couldn’t stop them if you tried. That innate love for movement is your natural state. If it’s missing, it can be restored.
   
   
3. Attention & Appreciation. Finding joy in movement starts with paying attention and showing appreciation. Pay attention—really notice what your body is doing and, more importantly, what it’s doing for you. Feel the strength in your legs, the power in your lungs, the sheer miracle of your body at work.
   
   Appreciate it. Not in some vague, abstract way, but in the raw, undeniable reality of what you’d lose if it were taken from you. A single tendon, a joint, a fingernail—small things we never think about until they’re gone. And when they are, we’d trade almost anything to have them back.
   
   The way you interpret sensation is a choice. Cold can be suffering or invigoration. A pounding heart can be panic or power. Burning muscles can be pain or proof that you’re alive and capable. Just like exposure therapy rewires the brain to reinterpret sensations, training yourself to appreciate these sensations transforms struggle into strength.
   
   
4. But it’s not all fun & games. Though inherently joyful, movement is not just fun & games. To fully enjoy and care for the body, you still need to “floss your teeth” by incorporating less fun movements and routines that address your weaknesses.
   
   
5. Fitness is non-negotiable. As John Adams put it, ‘Move or die is the language of our Maker in the constitution of our bodies.’ A life full of movement isn’t optional—it’s essential – and can only be put to the side without devastating consequences for so long.
   
   
6. Don’t take the escalator to the gym. Movement is not meant to be compartmentalized (like taking the escalator to the gym). The body requires high doses of movement, and when a proper relationship to movement is restored, you will organically seek to incorporate movement into everything.
   
   
7. It will require Body, Mind, & Spirit. Flourishing health will take more than the perfect diet and training plan. There are false mindsets and beliefs to expose. This mission will require all of you: body, mind, and spirit.
   
   
8. Circle of Influence: Your tribe is louder than your motivation. Our attitudes, emotions, and behaviours are not formed in isolation; rather, they subtly yet powerfully spread among the people with whom we share our time and space. These individuals shape our perception of what is “normal” behaviour and diet, either subconsciously lifting us up or pulling us down. Find your tribe, and align yourself with those who continuously bolster your health.
   
   
9. Train for usefulness, not [just] vanity. Socrates was right—it’s a shame to grow old without knowing the strength and beauty your body is capable of. But Aristotle reminds us that any virtue can become a vice. Useful is more important than beautiful, and useful leads to beautiful.
   
   
10. Move first. Few investments can truthfully guarantee a return—movement does. Don’t get outmaneuvered by the day. Pay yourself first by indulging in movement early in the day.
    
    
11. Move often. Don’t be a ‘sedentary athlete’—someone who trains hard but sits the rest of the day. Plan for more than one dose of movement per day, and find ways to playfully sprinkle in more.
    
    
12. Develop your palette. True fitness taps every facet of our physical potential—strength, stamina, speed, power, agility, balance, coordination, flexibility, accuracy, and endurance. Developing each dimension lays a rock-solid foundation for health, resilience, and maximum enjoyment.
    
    Though we naturally gravitate toward our strengths (hello 👋 marathoners and powerlifters!), we can learn to love expanding the areas we tend to avoid because they’re exciting frontiers for growth. Neglecting any aspect will manifest as injury or stalled progress down the road.
    
    
13. Diet For Life: CrossFit’s concise nutrition prescription is tough to beat:
    “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
    Following this approach—focusing on whole, unprocessed foods and cooking at home when possible—yields remarkable results.
    
    
14. Human-Powered First. The easiest exercise is the one that takes you somewhere. Walking, biking, or moving under your own power isn’t just efficient—it’s the simplest way to weave more movement into your life.
    
    
15. Go together. Collective effort fuels collective effervescence—that heightened sense of purpose and energy that arises, and the bond that is formed when we engage in a shared physical struggle or experience.
    
    Coordinating schedules requires extra effort and, for sure, some compromise to adapt your training goals to the group’s dynamic. But it’s worth it, and the amplified energy forges you and your community in profound ways.
    
    
16. Walk. Solvitur ambulando: “It is solved by walking.” This Latin adage reminds us that many of life’s puzzles can unravel with the simple act of putting one foot in front of the other. Walking is a foundational human movement and a joy to indulge in. Walk daily and walk frequently, making time for both strolls and brisk-paced journeys. Adjust the pace to reflect your purpose: slow & mindful to unwind, or an energetic stride to stimulate.
    
    Experiment with carrying a backpack or ankle weights, or try “heavy hands walking” by carrying weights in your hands. Each variation stimulates new adaptations while preserving the meditative or conversational aspects of walking alone or with friends. A post-dinner walk can also help stabilize blood sugar and improve insulin sensitivity, you can’t lose by making this a ritual.
     
    
17. Indulge in intensity (in therapeutic dosages). Flirt with your limits and dance at the edges of your capacity to move full tilt —your body craves it. It rewards you by unlocking powerful adaptations and leaves you grinning when you learn to associate your burning lungs with vitality. Once or twice a week in short bursts is enough for most who aim for long-term health. Smile through the struggle, and remind yourself: there will come a day when you would trade anything to feel these sensations again.
    
    
18. Lift heavyFew things compare to the raw satisfaction of summoning all your heart, soul, and strength to move something heavy. Train this ability in therapeutic doses and your body rewards you by unlocking powerful adaptations.
    
    
19. Climb: The human body’s capacity to climb is genuinely awe-inspiring. Grip strength is a reliable predictor of longevity, and even a simple hang can be therapeutic for shoulder health. Climbing does both—whether you’re scaling rock faces, tackling a climbing wall, or just playing around at your local playground. Ongoing development of this skill offers boundless fun, liberates you from your fears, and unlocks endless exploration.
    
    
20. Swim: Your body has the ability to fly through water! It would be a shame to receive this gift but leave it unopened. Take advantage of this weightless experience when you need low-intensity movement or high-intensity with low impact.
    
    
21. Mobilize: The body craves access to the full expression of the incredible variety of shapes and positions it was designed for. Use it or lose it. Frequently enjoy the sensations that come from exploring the edges of your range of motion. Be wary of hyper-mobility for party tricks, and long sessions spent in passive stretching positions, unless they’re required for sport-specific goals and expertly paired with targeted strength training.
    
    
22. Sports: Regularly learn and play new sports. Play is underrated and can help round out areas of your fitness that might otherwise be neglected. However, beware of using sport as your primary form of exercise—overly repetitive movement patterns can lead to injury, dysfunction, and compromised overall fitness.
    
    
23. Cold and Heat Exposure: The human body and mind are remarkably adaptable, capable of thriving in an astounding range of temperatures and climates. Yet, many of us never fully explore this potential. Regularly exposing yourself to temperature extremes—whether through hot saunas or cold plunges—can be transformative. Notice and appreciate the profound sensations, and observe how your tolerance grows. As you learn to regulate your natural panic response, that sense of control will transfer to everyday stressors. Embrace these experiences in a therapeutic dose, not out of masochism, but because intentionally stepping outside your comfort zone expands it. And we all appreciate comfort more when we’ve truly earned it.
    
    
24. Fast. You don’t need to be a slave to hunger or your appetites. Experiment with intermittent and periodic longer fasts – your body will adapt and thrive. The benefits cascade through all dimensions of your physiology and life.