Half HYROX: the best way to rehearse race day
All eight stations, half the distance. A Half HYROX sim is the closest thing to race day without the travel.
What a safe space actually means at Stay Gold
There's a banner on our wall. Here's what it means in practice, every single day.
Coming back after time off? Start here
Injury, baby, burnout or just life. Getting back into training is easier than you think, if you do it smart.
Do you actually need the salty powder?
Electrolyte drinks are everywhere. Some people benefit. Many just need water and a decent dinner.
Strength 101: sets, reps and why heavy isn't scary
What does 4x6 mean? Why do some days feel heavy? Here's strength training explained like a human.
Walking is the most underrated thing you're not doing
It's free, it's easy and it helps recovery, mood and heart health. Here's why walking deserves more respect.
Grip strength: the weird little test that predicts a lot
How hard you can squeeze is linked to how well you age. Here's why, and how to train it.
Cortisol face, cortisol belly and other things your feed is wrong about
Stress matters. But the internet's obsession with cortisol is mostly selling you something. Here's the calmer version.
How to train at 5am without hating your life
Early workouts are amazing once they stick. Here's how to make them stick.
DEKA STRONG or HYROX: which should you do first?
Two fitness races, two very different vibes. Here's how to pick your first one.
Exercise is basically brain medicine
Better mood, better focus, better memory. The brain benefits of moving might be the best reason to train.
Your first HYROX PFT: what to expect
The HYROX Physical Fitness Test is a great way to see where you stand before signing up for a race. Here's how it works.
5 high-protein breakfasts that aren't sad eggs
Protein at breakfast makes the rest of the day easier. These five are fast, filling and not boring.
Zone 2 cardio, explained without the jargon
Everyone's talking about Zone 2. It's basically easy cardio with good PR. Here's why it matters.
One leg at a time: why we love single-leg work
Split squats, step-ups and single-leg deadlifts are humbling. That's exactly why they work.
Cold plunges: the trend, the science, the shivering
Ice baths are everywhere. Some of the hype holds up. Some of it is just people yelling in a tub. Here's the balanced take.
Sleep is the best legal performance enhancer
You can't out-train bad sleep. Here's what the science says, and a few things to try tonight.
Creatine isn't just for bodybuilders
It's one of the most researched supplements in the world, and it's not just a gym-bro thing anymore. Here's the plain version.
Why we cap every class at 8 people
Bigger classes would make us more money. Here's why we don't do it.
The centenarian decathlon: train now for what you want to do at 85
Picking up a grandkid. Carrying groceries up the stairs. Getting off the floor. Peter Attia's idea is simple, and kind of brilliant.