jcourage16

[jcourage16]

That tree never stood a chance! One of the select few positives of having these super computers in our pockets is being able to have unlimited moments captured forever. I love having memories and visuals frozen in my brain, but being able to look at a picture like this brings on a whole slew of incredible feelings. I’m so grateful to have this and thousands of others to look at on a regular basis. #livingwithcourage https://www.instagram.com/p/Cl9fYGZvy5N/?igshid=NGJjMDIxMWI=

#livingwithcourage

[jcourage16]

Been a minute since I worked out with this fun training partner, but we got our morning movement in together in the new shed gym! 20 minutes intervals on the bike. 150 curls, extensions, and raises. Easy and effective! Getting into the rhythm of daily movement, no matter how simple. #livingwithcourage #healthyhabits #morningmovement https://www.instagram.com/p/Cll8uINJsGR/?igshid=NGJjMDIxMWI=

#livingwithcourage #healthyhabits #morningmovement

[jcourage16]

Been a minute since I last competed. Still got it, still had a blast! Our team finished 3rd place overall (only 2 points out of 2nd!!) and we worked so well together. I’ve only done a 4-person comp once before (regionals 2012) and would happily do it again with the three I was lucky enough to suffer with! HUGE shoutout to @flowercitycrossfit for putting on such a smooth event. Outside of The Courage Games (😉😉) I don’t think I’ve ever been to a local even run this well. And of course my fam @lcourage_ and the kiddos for cheering us on!! Oh yeah, and me and Ev make the same face I guess 🤣🤣 #livingwithcourage https://www.instagram.com/p/Cktj_LmpT7b/?igshid=NGJjMDIxMWI=

#livingwithcourage

[jcourage16]

Favorite spot in the world. #livingwithcourage #couragetravellog https://www.instagram.com/p/Cjdbw1SrRdl/?igshid=NGJjMDIxMWI=

#livingwithcourage #couragetravellog

[jcourage16]

8 years married, 13 years together, a couple kids, lots of moves, lots of travel, lots of adventures, and so many more yet to come. Happy Anniversary to my partner in this crazy life. #livingwithcourage #happyanniversary https://www.instagram.com/p/CiwNCtiNJBe/?igshid=NGJjMDIxMWI=

#livingwithcourage #happyanniversary

[jcourage16]

This is 4 Happy Birthday you incredible girl! #livingwithcourage https://www.instagram.com/p/ChPj9cCgtce/?igshid=NGJjMDIxMWI=

#livingwithcourage

[jcourage16]

Sunday Service in session! Last night I wanted to binge on cookies so bad! Instead, I went outside and did 1000 jumping jacks and 200 push ups and drank a half gallon of water. Today, my gym session was straight up therapy. I was NOT in a good place heading in. I’m startin week 9 of the @weatherford5 #ARMageddon program and I. Got. After it! 75 minutes of pushing myself to the limits. Sweating like mad in this super old, hot YMCA. My own personal summertime 60 STRONG challenge has been slow in terms of results, but I’ve stayed committed no matter what! There’s nothing fancy about what I’m doing. No tricks or shortcuts. Just good old hard work, eating healthy, drinking enough water, and getting outside. I need to get my positive sleep habits back on track. That starts tonight! #livingwithcourage #health #fitness #gym https://www.instagram.com/p/Cg9__roJoVi/?igshid=NGJjMDIxMWI=

#armageddon #livingwithcourage #health #fitness #gym

[jcourage16]

It’s late. I did some fitnessing. I feel better. It could work for you too! Being active is one of those scientifically proven benefits in life that really shouldn’t need science, but, that’s where we are. Thoughts while moving: It’s crazy so much of my job is spent convincing people to be more “human”. Not the technical, actual COACHING parts of the job. I totally get that, and I LOVE IT! But the part where people expect me to “sell” them fitness. Think about that… Too many people want fitness professionals to convince them to exercise and eat healthier. That’s what we’ve come to as a society. #livingwithcourage #fitness #health https://www.instagram.com/p/Cgx8caatfbS/?igshid=NGJjMDIxMWI=

#livingwithcourage #fitness #health

[jcourage16]

The important things in life. My family - my wife and kids. Being outside. #livingwithcourage https://www.instagram.com/p/CfBoHAVA-4F/?igshid=NGJjMDIxMWI=

#livingwithcourage

[jcourage16]

Weighted knee bends, boardwalk flying, sandy verticals, hysterical stories, bad ass momma (and a little pizza!!!!!), and more hugs. It’s been a good week #livingwithcourage https://www.instagram.com/p/Ce7hCtmNXRl/?igshid=NGJjMDIxMWI=

#livingwithcourage

[jcourage16]

Quiet Professionals Why do we do things? Do we do them for recognition? For likes and comments? To prove something? Do we do them for money and to buy things to show off? Do we do things to impress others, or because others are doing them too? Or do we do things to serve? To serve those who can’t, to serve our family, to serve an ideal we believe in? We live in a world where being rewarded for everything we do is the norm, and expected. And because of this we live in in a very LOUD world. But each of us has the ability to quiet things down a bit. Do so by helping to make things better without the constant expectation of recognition, acknowledgement, and praise. Do so because you’re able to and you know it will help. Do good for the sake of doing good. Be a quiet professional. RIP dad #livingwithcourage #quietprofessionals https://www.instagram.com/p/CbTbmWkAnoO/?utm_medium=tumblr

#livingwithcourage #quietprofessionals

[jcourage16]

Give yourself the absolute best chance to be healthy and thrive. • Get outside as much as possible ☀️ • Get as much sleep as possible 😴 • Exercise daily 🏋🏻‍♀️ 🏃🏻‍♀️ • Eat meat and eggs 🍳 🥩 • Hydrate 💧 • Salt your food 🧂 • Focused breath work 🧘‍♂️ • Avoid added sugar and seed oils ❌ This is how you build you immune system. This is how you get and stay healthy. This is how you THRIVE Plenty of real science shows this, but here’s my personal journey with these things: Insomnia, severe sleep apnea and restless leg syndrome at night. Hypothyroid. Severe psoriatic arthritis. Needed to use a CPAP, be on gabapentin, levothyroxin, and a biologic. Blood work was a mess, high inflammatory markers, fatty liver, low T, the works. And I was easily 30+ lbs or eight getting to 272 at my worst. My vision was getting blurry and my mood… it wasn’t good. Now: I’m off the CPAP, off gabapentin, talking to doc about lowering thyroid meds, eyesight is on point, sleep close to 7 hours every night, mood is generally really good along with generally high energy. I’m down 20lbs and my blood panel looks 👌 👍 all around. It’s not easy to change bad habits around health, and this has been a 4+ year process for me. But it’s ALWAYS worth it to make health a priority. I’m a better person and getting better week by week. I’m a better father, a better husband, and better coach, a better friend. I’m more patient, more empathetic, more curious. I’m fitter and happier. I’m healthy. For literally every person in the world, these lifestyle changes WILL have a massively positive impact on your life. Will they fix all your problems? For some yes, for others no, you still might need some additional assistance. But let me say it again: doing these things every day WILL have a positive impact on your overall health and life. #livingwithcourage #health #healthylifestyle #goodhabits #getoutside #beactive #eatmeat #sleep #breath https://www.instagram.com/p/CaCy3wWFtBr/?utm_medium=tumblr

#livingwithcourage #health #healthylifestyle #goodhabits #getoutside #beactive #eatmeat #sleep #breath

[jcourage16]

My Valentine https://www.instagram.com/p/CZ9v5hIlMIw/?utm_medium=tumblr

[jcourage16]

Living it up with my training partner (me!) and hanging on my roof in the freezing snow (swipe!). Stying active and staying committed to the 60 STRONG daily requirements and things are going great!! Hope everyone is holding fast to their New Years health goals. It’s right around now where people tend to fall off and go back to old (bad) habits. Having people around you that support your good ones and don’t pull you back down is key here. Who do you surround yourself with? People that say: “yeah cool, have that pizza, you deserve it” and/or “oh come on, have a drink with me, lighten up!” Of does your tribe say: stick with it! You got it! How can I help you stay committed? It’s your choice who you surround yourself with #livingwithcourage #60strong #60strongchallenge #support #health #fitness #getoutside https://www.instagram.com/p/CZKxkYLpBW1/?utm_medium=tumblr

#livingwithcourage #60strong #60strongchallenge #support #health #fitness #getoutside

[jcourage16]

So ready for this! #batman #thebatman #catwoman https://www.instagram.com/p/CYfRJOgl764/?utm_medium=tumblr

#batman #thebatman #catwoman

[jcourage16]

Cold therapy has been practiced for centuries, and it’s just now becoming a bit more mainstream. As part of 60 STRONG I added 5+ minutes of some form of cold (shower, ice bath, cryo, snow, etc.) as extra credit every day. And I plan to do it for sure. It’s incredible More and more studies have been coming out on this with some incredible benefits: • Increased metabolism • Strengthened immune system • Reduced inflammation • Improved lymphatic circulation • Improves mood And this is just the tip of the iceberg 😉 Anecdotally it’s amazing. My energy SOARS after doing this and I feel calm, happy, alive, and alert. It’s tough to get it started as it’s extremely uncomfortable. But doing some steady, calming breathing to force my body to adapt and not panic and it becomes pretty easy pretty quickly. My goal by the end of 60 STRONG with this is to be able to hang in the snow or an ice bath for well over 10 minutes. Give it a try! A LOT of amazing shit sits just in the other side of being uncomfortable for a little bit! #livingwithcourage #60strong #60strongchallenge #cold #coldimmersion #coldtherapy #breath #health https://www.instagram.com/jcourage/p/CYUb2W7FlFj/?utm_medium=tumblr

#livingwithcourage #60strong #60strongchallenge #cold #coldimmersion #coldtherapy #breath #health

[jcourage16]

Using systems that have continuously worked for you in the past is a great way to jumpstart a road to better health. Life is not linear. There will always be ups and downs. For us to find success growth in life we must be able to handle the downs while learning from and truly appreciating the ups. In the last decade the things that have always seemed to work for me in the pursuit of health are as follows: - Eating extremely low carb - 16+ hour fasting - Drinking 1.5+ gallons of water daily - Reading a ton before bed and shutting screens off over an hour before sleep - Spending as much time outside as possible - Simplifying workouts and going 100% off feel rather than a pre-designed program - Intermittent focused breath work throughout the day - Spending little to no time acutely scrolling social media (I post things and respond, but don’t actually look at anything) With 60 STRONG as the catalyst to get focused, these are the baseline things that I turn to to stay committed. #livingwithcourage #60strong #60strongchallenge #health https://www.instagram.com/p/CYQHOPqtf8J/?utm_medium=tumblr

#livingwithcourage #60strong #60strongchallenge #health