The Pleasant Archives
A collection of strength inspired articles
Conjure Up Motivation for Working Out
A long list of tricks, mindsets tweaks and other tips for getting to the gym when you don't always feel like it.
What’s Up in The Pleasant Box: Summer 2022 Lifting Program
A detailed look at my current lifting program, along with a hefty dose of self-reflection.
Sometimes fast, sometimes slow. But don’t let anyone tell you that you can’t.
Becoming A Strong Listener
A book report on "You’re Not Listening" and confessions from an aspiring listener.
A Short Presentation on Resistance Training
Here’s the deck I presented at a company talk about health and fitness this week. Also personal records galore!
Adventures in Palm Cooling for Strength Gains
It’s like a performance enhancing drug… but without the drug.
An Inside Look at A Weight Loss Cut
I’d like to see my abs this summer. Here’s how I’m approaching 10 weeks of slowly losing body fat, while maintaining muscle mass, and keeping my energy high.
Navigating Lifting Jargon
If you don’t know why most training programs prescribe 3 sets of 10 reps for each exercise, please read.
The Art of Throwing Paint on the Wall
An essay on getting started and why it's one of the most important skills in the world.
An Ode to Protein
What makes this macronutrient so great, how much should you eat, and where can you find said quantities? Plus a poem, because I needed some levity this week.
A Letter to My 28-Year-Old Self
From a wiser, stronger Evy who finally started a blog when she was 40.
A Cure for Feeling Lost in the Gym
A template for tracking your workouts and implementing progressive overload to get stronger and build more muscle.
Building Strong Teams
Four books that have shaped how I think about, build and participate in teams. What should I read next?
January Challenge Recap & February Challenges
More than 15,000 push ups have been completed by The Pleasant Box team! In February, let’s tackle our abs and minds.
Losing Weight is Hard
There is no easy way to shed pounds. But if you accept that slow, steady and sensible practices will get you there, you will succeed.
Learning to Lift at 56 Years Old
How my neighbor went from never touching a barbell to making serious gains with one resistance training session per week.
A Basic Home Gym Within Reach
How can a home be complete without a gym?!
Introducing The Monthly Challenge App
Let’s do hard things together!
Guide to Pushups
10 pushup progressions from beginner to advanced
Hotel Workouts Formulas
Working out on the road or in small spaces
Some lessons I learned from training through or around minor injuries, aches, and pains.
OKR you ready to get stronger?
How I Set Strength Training Goals for 2022
A Hopefully Helpful Rant on Food Marketing
I will always choose Cool Ranch Doritos over veggie chips.
On Setting Goals for Yourself
Thanksgiving is my favorite time to slow down and reflect.
Learning to write my own resistance training programs
A book report on Glute Lab: The Art and Science of Strength and Physique Training
Surviving the Holidays Without Gaining 10 Pounds
Fighting the urge to turn 3 days into 60.
This is uncomfortable
Some thoughts on practicing experiencing discomfort
Observations from the Last 6 Weeks of Lifting
What I did, how it went, and what I learned
The Getting Shit Done Muscle
Also, how to avoid meetings. Also, the art of the memo.
Sweet Sweet Cravings… Under Control
My sister asked me what advice I have for dealing with sweet cravings. I have many.
An Approach to Reaching Fitness Milestones
A reader from the West Coast asks how should I go about setting fitness goals?
Practical Advice for Designing On-the-Go Workouts
When shit hits the fan, there’s still time for a workout.
A Short Primer on Getting Stronger
Why it matters and how to get there.
Time to Make Time
I do my best work and feel my best in general when I have control over my calendar.
Snooze the Booze
This is going to be unpopular... but even if less booze isn't your goal, it's worth the read. Cheers.
Squat, Hinge, Push, Pull, Bingo
Not everyone enjoys working out for the sake of working out.
Mindset Hacks to Make Room for Fitness
It's not as daunting as it may seem.
Sometimes we have to do hard things.