Alli Covington, M.A. ❤️❤️❤️

Imagine a transformation from 210lb non-athlete to a 144lb champion swimmer in just 2 years... Do you want to know how my daughter made it? Read on.

Cardio 👏🏼and 👏🏼 nutrition 👏🏼👏🏼 I’ll add weight training too, but these are the foundation 👏🏼👏🏼

@drgurner That’s a great articulation of my internal locus

The most effective ambitious people have *internal* drivers, not external ones. They may want external things, have external goals, but their engine runs on unlimited fuel.

@danielkelly200 Better yet, ditch those and just lift heavy & go hard on your cardio.

You can do red light therapy, take cold plunges, and track your sleep. You still have to lift heavy shit and eat your protein.

I think you might be missing the point though. The higher your VO2 max, the more fat you will be burning at higher heart rates. Ex: my zone 1 goes all the way up to 157bpm, and tops out at 175bpm. So when I don’t eat carbs, I’m burning only fat for fuel. That’s why 20% bf is easy to maintain for me. If I want to shred, I simply stop carbs for a couple of weeks and 3lbs of fat.

@allicovington One issue with a “fat burning-zone” is that it requires context. When performing at a lower heart rate, the proportion of fat to glucose used to power the exercise is high. As works gets harder, that specific ratio drops. All exercise is great: we just need context and data!

Day 153 of the next 50 years was my long cardio day. Once a week I crush cardio…hard. This is VO2 max training. You can see the peak that goes beyond the zone where I did 1 4min interval to push to zone 5. The rest of the time I was in zone 2-3. The best part of the VO2 test I did this week was having my zone 2 MEASURED at 157-167bpm, and finding out I stop burning fat at 175bpm. This means that going by the standard of <70% of your max HR has meant I’ve been undertraining in zone 1. No wonder I hated it. Never got any endorphins and it was boringly slow. My average HR of 165bpm is perfectly in zone 2 for me. Now I understand why so many coaches say “cardio is a terrible way to burn fat”. They still think 120bpm is the fat burning zone 🤣 which means you’ll have to do 3 hours of cardio a day to burn 500cals. But I just burned 900cals of mostly fat today. This means I’m burning fat almost all the time, and I still perform as well as I did 30 years ago. The lesson is that if a coach quotes research instead of measured experience, they don’t really understand what they’re talking about. So many online coaches were never certified personal trainers and it shows.

@LifeMathMoney Yep

@allicovington Good analogy. It's like a slow treadmill. If you stop putting in effort, you go behind

Your body only retains the abilities you use. For example, most people have not done a full speed sprint since they were 20 years old. If you suddenly decided to do a full speed sprint now, you will get injured. Maybe you pull a hamstring, or sprain your ankle, or trip and fall, or something else. This is why it's so important to TRAIN the extremes (sprinting, lifting heavy weight, hard zone 5 cardio) Because these are the abilities that are the first to go. Walking is not enough. You have to maintain the extremes. Pictured Mark Baker, the man who taught me this idea (he is 65 years old):

@drgurner @gnoble79 Me too. He didn’t say anything about where the company is going. Did we forget spaceX bought cursor? And now Grok has leveled up a TON as a coding agent. And Ai is just getting started. This is one to hold onto

@gnoble79 Excited to scoop some up on the other side.

The largest IPO in history is also shaping up to be the largest exit liquidity operation in history SpaceX went public at more than 90x revenue, and the insiders who bought in at a fraction of today's price are about to start selling their shares to you. Let me walk you through why this IPO is built to separate retail investors from their money: SpaceX has NEVER turned a profit and lost close to $5 billion last year. At the offering you were paying more than 90x revenue and at the peak the market briefly valued it near 140x. 30 years ago the head of Sun Microsystems explained in detail why paying even 10x revenue almost always ends in tears, and he was right. But listen closely, because the valuation is not even the real story. The scarcity is what CREATED this valuation in the first place, and the calendar that kills the scarcity is what kills the price. Less than 5% of SpaceX shares were actually available to trade at the IPO. Then the index committees REWROTE their own rules to fast track the stock into the Nasdaq 100 just 15 trading days after listing, which forced every passive fund and index ETF in the country to buy at the exact moment the float was at its tightest. The Nasdaq inclusion alone forced an estimated $4.3 billion of buying, and the Russell reweighting added roughly $3 billion more. The supply was minuscule and the buying was mandatory. That's a manufactured squeeze, and it is why the stock went above $225 in its first week. Now watch what happens next, because this is the part they ain't explaining to you: The lockup was staggered on purpose, and the entire schedule is sitting in the prospectus for anyone who bothers to read it. In early August, right after Q2 earnings, 20% of the locked shares come free. Another 10% unlocks early if the stock trades 30% above the $135 IPO price going into the report. Then tranches of 7% hit the market at 70, 90, 105, 120 and 135 days after the IPO, which means fresh insider supply lands roughly every 2 to 3 weeks from late August through late October. Q3 earnings triggers the single biggest release of all, another 28%, roughly 1.3 billion shares. On December 8 the 180 day lockup expires entirely. And on June 12, 2027 comes the final wave, when Musk's own 6.4 billion shares, 42% of the whole company, become sellable for the first time. Add it all up and insiders could be free to sell as much as 44% of the company by early September, which would balloon the tradable float by roughly 900%. All of that supply lands on a stock the company deliberately packed with retail, because SpaceX reserved close to 30% of the offering for individual investors vs the usual 10%. This deal created over 4,400 paper millionaires inside the company. You think none of them are looking to cash out? Early holders are already loading up on puts to lock in what they have. First they keep the float tiny. Then they let the index rules force the world to buy at the top. Then they release a flood of insider stock into a crowd of retail buyers who were handed the shares up high. When the price finally breaks the offering level, the people who got in years ago at pennies on today's dollar will hit the bid, and the exit liquidity is your retirement account. And what are you actually left holding? Strip away the science fiction and the only business inside SpaceX that reliably earns money is Starlink, which produced $1.2 billion of operating income last quarter. A wonderful business worth hundreds of billions on its best day. NOT $2 trillion. Serious fair value work lands around $30 a share. Nobody has been a bigger bear on this deal than me. I called it out the moment it started trading, and it is already playing out on schedule as the shares have given back the entire squeeze and slipped below their opening print. I was Peter Lynch's auto analyst back in 1981 and I have watched every disaster since, and I am telling you this is one of the great wealth transfers of my lifetime packed into a fancy narrative. Tesla was the biggest misallocation of capital in the history of stock markets. SpaceX may have just surpassed it. SPCX goes straight onto my short list, and the beauty of this setup is that the catalyst is not a guess or something, it is literally a PUBLISHED CALENDAR. This is the most grossly overpriced stock at scale that I have ever seen.

@seizuresalad I was legit horrified.

@allicovington I'm sorry what 🫠

Coming up on 51 - still goin'. Had a friend of my parents (she's in her early 70's) ask me why I "beat myself up" on a regular basis. I "beat myself up" so I don't break a hip tripping over a sidewalk crack. So I'm not hunched over from low bone density in my menopausal years. So I don't develop sarcopenia when I'm 60. And also - because it's fun as hell.

@torreydawley Yep! Btw, I retract what I said about zone 2 now that I know how high my zone 2 is 😆 turns out everything below 160bpm is what I dislike 😂

@allicovington It’s an irresistible mental switch. 👊🏼

Me: “Leg Day. Just be calm and smooth. Don’t go crazy. Me after set 1: “Leg Day, LFG! New PRs today, baby! 🔥🔥🔥” Every damn time.

@seizuresalad I see it everywhere. I saw one woman doing box jumps with a Bosu on top of the box!! 😣

@allicovington We have a few personal trainers who work with their clients in our gym. And some of these trainers have zero idea what they're doing. It's painful to witness.

@seizuresalad I agree with that too. I enjoy being around the people. Some of them are inspiring, others are entertaining 😂

@josiahfitness This is what I’ve always done too. I just didn’t call it fasting, I called it being busy. I don’t eat before I train, so by the time I’m done with that and getting cleaned up, it’s at least 10-11am. Light lunch, and I look forward to dinner.

I lost 65 lbs eating most of my calories at night. Fasting is a big reason why. Here's the thing about willpower.... During the day, I've got plenty of it. I'm energized. I'm busy. I've got calls, workouts, kids, a business to run. Food is barely on my radar. But at night? I'm tapped out dude. The day is done. I just want to relax. And I don't have it in me to white knuckle through a bunch of cravings at 8pm. I tried for YEARS. I'd eat a "perfect" day. Light breakfast. Clean lunch. A couple small snacks. Then dinner would roll around and I'd go way over my calories. Sound familiar? Here's what I changed... I stopped fighting my appetite and started budgeting around it. Now I rarely eat calories before noon. Which means when I sit down for dinner between 6 and 9, I've got nearly HALF my daily calories waiting for me. If I'm cutting, that's 2,300 to 2,500 calories for the day...so a thousand plus just for dinner. Try overeating with a thousand calories on the table. It's hard. My wife makes a big dinner for company? I'm good. Business dinner at a steakhouse? I'm good. Want a little pasta mixed in with my Caesar salad and grilled chicken? I'm good. I spend my willpower in the morning, when I actually have some. And at night, when most guys blow their whole day of "eating clean," I'm having a big, satisfying dinner with my family and staying right on plan. No white knuckling anything. That's why I love fasting. You go most of the morning without food, and you're naturally budgeting more calories for later for the exact time of day when your appetite is highest and your discipline is lowest. You're not lacking discipline. You've just been spending your willpower at the wrong time of day. I've been sub 15% body fat for 13 years doing exactly this. Life moves fast. Make it count. P.S. I put together my easy yet aggressive fat loss checklist that breaks this whole system down, step by step. Comment CHECKLIST and I'll send it over to you.

@seizuresalad It’s a lot more enjoyable in a class than grinding it out on my own. I go harder

@allicovington 🤣 I don't think I could manage indoor cardio especially as part of a class, so mad props to you 👊

@Doc_Red_ All the people with constipation and don’t realize how bad that is for you 😢

Do not. I repeat, do not force your shits. I am absolutely sick of re-inserting wet Anus Grapes 🍇. If you DO NOT have regular un-forced shits DAILY. Take 3g of Metamucil every single day.

@seizuresalad I said this just yesterday, “you can suffer voluntarily or you can suffer involuntarily, but you will suffer. How long you suffer for depends entirely upon your choice.” And then we started spin class.

@_fat_ugly_rat_ Agreed

This is genuinely the best part of our entire planet

@9mmsmg Loving my Malti-Poo. She’s the sweetest

"I want to get a puppy for my kid what should I..." I'll stop you right there. Get a Golden Retriever. Don't look any further, get a Golden. Consider a lab as well, but really, get a Golden Retriever. Honestly, most people would be well served by getting a Golden. I truly loathe when people become obsessed with a breed that they know nothing about because they look cool. People buying work dogs who require very specific environment and expecting them to just be house dogs. People buying chainsaws with fur like a Belgian Malinois and not putting the hours and hours of training required into them. There are a lot of breeds that require a true dog person as their owner. Work dogs, protection dogs, etc. Most people love dogs, but most people are not true dog people. To the dog lovers, just get an easy breed. Get a Golden or a similarly tempered dog and enjoy every minute of them.

@JTorreCoaching @bryan_johnson Yes, it’s OCD for control of what can’t be controlled so it’s more of an anxiety disorder than an a joy

@allicovington @bryan_johnson Something tells me he enjoys measuring.

Eager to hear your life advice. What should I be doing?

@adamscrabble Billionaires cat fighting in public with each other and the president of the US. There.

How do you even try to explain X to your Facebook’y friends?