Noah McCashland

Son of God | Health Performance Coach to WFH Professionals | Chasing life’s simple aesthetics | Mind + Body + Soul | Join my newsletter

[Noah McCashland @McCashland]

I have trained over 100 people on their fitness and nutrition goals.

Almost every single one of them didn’t know the answer to the most important question they should be asking themselves around their fitness.

“Are you focusing on longevity, aesthetics, or performance?”

Here’s what each mean in depth and why you need know the answer to this question yourself.

[Noah McCashland @McCashland]

POV: The Gut Health Girly Meets The Gym Bro Boyfriend.

She checks ingredients and stocks the fridge with whole foods.

He meal preps enough protein for the entire week.

Different approaches. Same goal: more energy, better performance, and building a healthier life together.

Turns out the best nutrition plan is one you can actually sustain as a couple.

Who’s who in your relationship?

Ecclesiastes 4:9 “Two are better than one, because they have a good return for their labor.”

[Noah McCashland @McCashland]

Almond finished floors😮‍💨

[Noah McCashland @McCashland]

Should You Carb Load?

Carb loading isn’t for everyone.

Training for a marathon? Extra carbs can improve performance.

Trying to lose weight and improve metabolic health? Pulling back on carbs temporarily may be the better strategy.

Carbs aren’t the enemy. Context matters. Your goals, activity level, and metabolic health determine how you should use them.

Are you eating carbs based on your body’s needs or following generic fitness advice?

Proverbs 25:16 “If you find honey, eat just enough, too much of it, and you will vomit.”

[Noah McCashland @McCashland]

Is Sunscreen Helping or Hurting You?

https://t.co/Skn3d0H64k

[Noah McCashland @McCashland]

POV: Me waiting on her to be full but she’s a gym girly.

I thought I’d be eating her leftovers.

Then she started lifting weights.

Now I’m fighting for survival and considering ordering an appetizer.

Ecclesiastes 4:9 “Two are better than one, because they have a good return for their labor.”

Who’s the bigger eater in your relationship?

[Noah McCashland @McCashland]

I have an average sleep score of 96.

The best sleep hack isn’t a product.

It’s consistency.

Go to bed at the same time.
Wake up at the same time.

Blue light glasses, blackout curtains, earplugs, nose strips, and a cool room can help, but nothing beats training your circadian rhythm.

Better sleep = better recovery, energy, focus, and results.

Proverbs 3:24 “When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.”

What’s your best sleep tip?

[Noah McCashland @McCashland]

POV: You Workout With Your Girlfriend

She picks up the plate like it’s a world record attempt.

I pick it up like it’s a dinner plate.

The funny part? That’s exactly how progress starts.

Every strong person was once the beginner struggling with the weight.

The goal isn’t to lift what your partner lifts. The goal is to keep showing up together.

Ecclesiastes 4:9 “Two are better than one, because they have a good return for their labor.”

Do you and your partner train together?

[Noah McCashland @McCashland]

@naval ideally without the sex

[Noah McCashland @McCashland]

My girlfriend and I are working to improve our faith and fitness in 12 weeks. This is Week 2.

No extreme diets.
No marathon workouts.
No complicated routines.

Just 30 minutes of daily activity, church on Sunday, and time in scripture during the week.

Small habits.
Daily consistency.
Long-term results.

That’s how stronger bodies, stronger minds, and stronger relationships are built.

Hebrews 12:11 “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”

What’s one habit you’re committed to improving this week?

[Noah McCashland @McCashland]

“Fitness teaches proper delayed gratification.”

The gym isn’t valuable because it builds muscle.

It’s valuable because it teaches patience.

Show up.
Do the work.
Trust the process.

In a world built on instant gratification, fitness reminds us that the best results take time.

The lesson doesn’t just build a stronger body.

It builds a stronger person.

James 1:4 “Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

What’s something you’ve achieved that required years, not days?

[Noah McCashland @McCashland]

Most people don’t need harder workouts.

They need more purposeful workouts.

Random exercises create random results.

Strength training builds muscle.
Targeted cardio builds endurance.
Progressive overload changes your body.

If your only goal is getting tired, almost any workout works.

If your goal is transformation, you need a plan.

Proverbs 16:3 “Commit to the Lord whatever you do, and he will establish your plans.”

Are your workouts producing results or just fatigue?

[Noah McCashland @McCashland]

Is Your Testosterone Lower Than It Should Be?

https://t.co/BzBPBwU0rw

[Noah McCashland @McCashland]

“The Couple That Shows Up In Their Sunday Best To Leave As A Sweaty Mess.”

Strong couples don’t just grow old together.

They grow together.

Faith strengthens the foundation.
Fitness strengthens the vessel.

When you prioritize both, you become better partners, parents, leaders, and examples.

Ecclesiastes 4:9 “Two are better than one, because they have a good return for their labor.”

What’s one goal you and your partner are pursuing together this year?

[Noah McCashland @McCashland]

Traveling doesn’t ruin your fitness.

Abandoning your habits does.

Prioritize:
Sleep
Protein
Movement
Sunlight

You don’t need perfect workouts on vacation.

You just need enough activity to maintain the muscle and momentum you’ve already built.

Consistency beats perfection every time.

Proverbs 21:5 “The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”

What’s your non-negotiable health habit when you travel?

[Noah McCashland @McCashland]

“What rep ranges should you be using to build muscle?”

Not just 8-12.

Heavy weights can build muscle.
Moderate weights can build muscle.
Higher reps can build muscle.

The real secret:
Consistency.
Effort.
Progressive overload.

Most people need a better program, not a different rep range.

Proverbs 19:20 “Listen to advice and accept discipline, and at the end you will be counted among the wise.”

What’s your favorite rep range to train in?

[Noah McCashland @McCashland]

Try going one day without touching plastic.

Most people can’t.

Food packaging.
Water bottles.
Cookware.
Cleaning products.
Personal care products.

Modern life is filled with things that may impact our health more than we realize.

Don’t aim for perfection.
Aim for awareness and gradual improvement.

What is one thing you’ve replaced in your home to create a healthier environment?

Proverbs 24:3 “By wisdom a house is built, and through understanding it is established.”

[Noah McCashland @McCashland]

The problem wasn’t what he said.

The problem was how he said it.

Most people don’t need more criticism.
They need more support.

If your partner is struggling with health, fitness, or nutrition, start with curiosity before advice.

Strong couples build each other up.
They don’t tear each other down.

Ephesians 4:29 “Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs.”

Do people change more from criticism or encouragement?

[Noah McCashland @McCashland]

Taking on a few more clients this month.

Want a plan that fits your life: https://t.co/RCXuOH8Upk

[Noah McCashland @McCashland]

I started timing how long clients spent warming up before they lifted.

Average: 22 minutes.

Average training session after that: 40 minutes.

They were burning through the energy they needed for the actual work.

And calling it productivity.

Here's what a real warmup looks like:

[Noah McCashland @McCashland]

You have limited training time.

Spend 8 to 10 minutes getting ready.

Then spend the rest doing the work.

Don't let the warmup eat the session.