by Coach Tommy Today’s discussion is about two of the most fundamental elements of long-term health and longevity: food hygiene (i.e., nutrition) and hydration. Now I know what you are thinking! “Well, duh Tommy, eating nutrient-dense whole foods and drinking water is necessary for my health.” Yet, these two elements are probably the hardest for most...Read More

by Coach Tommy Do you ever feel sluggish throughout the day? Do you have a tough time falling and staying asleep? You aren’t alone! Most people I meet when they first walk into District H describe these exact problems.  Our 21st-century environment has us constantly stimulated and inside. These aren’t a natural part of our...Read More

by Coach Tommy Today, we are going to specifically talk about sleep.  You hear it all the time. “I will sleep when I’m dead!” “I work when everyone else sleeps!” There is this ego drive culture in America where less sleep is better.  This is pure, 100% Grade-A bullshit.  Sleep is probably the most effective tool...Read More

by Coach Tommy I hope you are enjoying your weekend.  This week, I will bring it back to “The 7 Big Lifestyle Guidelines” or BLGs. If you focus on developing healthy habits for the long-term, getting really good at your BLGs is a must.  We cannot start talking about macros, meal plans, intermittent fasting, supplements, contrast therapy…you...Read More

by Coach Tommy This week I have laid out the road map regarding how we integrate new members into our community. First, we have our initial consultation to better understand you, your goals, and your intrinsic motivation for wanting to be healthy and create a personalized roadmap that will set you up for success. Second,...Read More

by Coach Tommy Happy Friday! I am sitting in Onyx Coffee Lab in Rogers, Arkansas finishing up a small family getaway from the hustle and bustle of Houston. This entire week I have been talking about nutrition and the key elements that will ultimately make you successful on your fitness journey. The last piece that...Read More

by Coach Tommy You know that feeling of anxiousness that comes over you every morning when you step on the scale? I know that feeling quite well. When I started my own fitness journey back in 2014, I was absolutely obsessed with the scale. If I didn’t lose even 0.1 lbs. of weight in 24...Read More

by Coach Tommy No, it isn’t going to be a fat-burning supplement, a “magic” diet, or more cardio. The three most significant determinants of healthy and consistent fat loss are: Eating in a Consistent Caloric Deficit Eating enough protein Doing weight training I know…you may be thinking that I sound absolutely crazy, but these are...Read More

by Coach Tommy You might be pleasantly surprised by my answer. The most important investment you can make in your health…with the highest return on investment is…. Your nutrition When it comes to most people’s health and wellness goals, most of them can be solved by really focusing on proper nutrition habits. Think of it...Read More

by Tommy Allen If you ever want to see two things that don’t belong together: it would be me….and a yoga class. Never in my life have I ever felt more uncomfortable or out of place, mainly due to my inflexibility and lack of core endurance. When I was in college, the yoga instructor specifically...Read More