It’s three in the morning.

You’ve been staring at the ceiling for the past three hours, physically exhausted yet unable to shut off for the night. All you want is to sleep, but you can’t stop counting down the hours until your alarm goes off.

“It’s 3am now, and my alarm is going off at 8. That means if I fall asleep right now, I can get… great, 5 hours of sleep”

At what point do you give up? Maybe it’s time to turn on some late-night infomercials and see if that does the trick, like you’re Ed Norton’s character in Fight Club.

Nope, didn’t work, and now you’ve only got 4 and half hours until the alarm goes off. Welcome to another restless night.

Insomnia sucks.

If you’ve ever suffered from a restless night, you can relate to the scenario I just explained. That was most nights for me, for most of my life so far. I’ve had countless nights where I’ve been unable to get a good night’s sleep, leading to weeks of constant fatigue and low mental functioning.

Maybe you drank too much coffee before bed. Maybe you have an important meeting early in the morning, and no matter what you do, your brain won’t stop replaying the worst case scenarios.…

Welcome to resolution season.

January is the busiest month of the year for gyms, yoga studios, spin classes, and boot camps around the world. A lot of people come out of the holiday season a bit fluffier than they would like, and the fitness New Years’ resolution is born.

I’m all about setting goals, and I love seeing the flood of people who start working out in January. If you’re anything like me, you’ve also set some personal goals as well. For me, I have a serious reverse bet* going on writing a lot of weekly content for the entire year, as well as doubling the amount of books I read, and growing some areas of business. I have a lot of accountability measures and reminders in place, all over my home office, so I’ll constantly be reminded of what I need to do.

The problem with goal setting in January, or anytime really, is sustainability. How many times have you told yourself you’ll lose 30 pounds by March, or pay off $10K worth of debt in six months? These goals are fine and well, but it’s very easy to get caught up in that end goal, and how far away it is.…

This article is a guest post from my good friend and an amazing coach, Alex Mullan.

Alex is the creator of MASSthetics, and he has the best legs I’ve ever seen on a natural bodybuilder. Alex’s training tips have helped me pack on inches of size over the last year – my quads, hamstrings, and even my arms are much bigger thanks to his advice.

Today, Alex is teaching us a little something about leg training, particularly hamstrings. Most people I know really suffer in this department, and I used to as well, so this article will be massively helpful for all of you who want to grow your legs.

Enter Alex Mullan.

Oh my stringhams.

You know, that thick, hanging muscle that takes up real estate opposite your quad.

The muscle you spend a lot of time sitting on each day.

The muscle that looks insane when well developed.

Yet it’s a muscle that so few bother to train.

Or when you do, it’s a few token sets tacked onto the back end of some squats and lunges. Because at least you can say you did it then.

Then one day you wake up, head to the gym and realize; “oh my quad, my hamstrings are non-existent.”…