Cold weather changes how we eat and train, and a lot of people respond by beating themselves up for gaining a little body fat or not being as lean as they were in summer. Add Thanksgiving and Christmas events, cold and flu season, and the pull toward hot food and home cooking, and it's easy to treat the whole season as a setback.

On today's episode, Piet talks about how he approaches training and nutrition in the colder months. He explains why he thinks it's reasonable to carry a little extra body fat in winter, why he suggests staying within a couple of percentage points of your usual range, and why comparing yourself to someone else's body doesn't help. He shares his protein, fat, and carbohydrate targets, why he gives himself some room on fat and carbs this time of year, and how he plans around events by eating less earlier in the day and more later, instead of skipping them.

He also covers his weekly training framework: three to five strength sessions, two to three long, low-intensity sessions, and one to two high-intensity sessions, plus mobility and recovery. He talks about what his knee rehab has shown him about needing both strength work and cardio to stay lean, and about ways to use the season, including structural rehab, lagging body parts, and endurance challenges and races like HYROX. He closes with ways to stay healthy through cold and flu season, from sleep and hydration to nutrition and supplements.

Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.com

If you are in Southern California come train with us

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

What stories do you keep telling yourself, and are they helping you become the person you want to be?

In this mini episode, Emylee talks about a week of negative self-talk and what she took from it: the words you repeat shape what you expect of yourself, how you act, and what you believe is possible. She describes how a frustrating moment turns into a judgment about who you are, so "I procrastinated" becomes "I'm lazy," and why one experience doesn't have to become your identity.

She walks through a simple exercise with a paper, an eraser, and a shredder. Write down the stories that may not be serving you, challenge the "always" and "never" language, and let go of what no longer fits. Then write a version you're willing to practice, such as "I struggle with follow-through, but I'll take one small action today."

She also covers why you don't have to feel confident, motivated, or ready before you act, and how that applies to starting at the gym before you feel like a fit person.

Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.com

If you are in Southern California come train with us

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.

Fitness advice keeps swinging between extremes. One side says go hard or go home. The other says zone 2 and a few strength sessions are all you need. At the same time, competitions like HYROX, ATHX, and DECA are growing fast, and many people aren't sure whether they're ready to enter one or how to train for it while also working toward longevity.

On today's episode, Piet talks about why he thinks the answer sits between those extremes, and why longevity training and performance training feed each other. He traces how fitness got here, starting with the 2007 movie 300 and the mainstream start of CrossFit, and explains why he thinks many CrossFit athletes burned out and why HYROX is easier for beginners to enter. He says people want a physical challenge with a date and a result, and that you don't need to be great at something before you sign up.

He also explains how general physical preparedness (GPP) shapes the Build, Hybrid, and Train classes at Pharos, why he thinks zone 2 and basic strength work alone aren't enough for longevity, and why he says to commit to a program instead of moving between gyms. He ends with how to get started: an intro with a coach, InBody measurements, and a six-week plan.

Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.com

If you are in Southern California come train with us

Echo Park

Redondo Beach

Idyllwild

Palm Springs

Follow Pharos, Piet and Emylee on Instagram for more fitness related content.

Hosted on Acast. See acast.com/privacy for more information.