Adam Ringler

Assistant Director of S&C at . Architect of Human Performance. Applied Sport-Scientist. Tech

01/05/2026

A Note for the Days You Question the Path

Your body and your mind will tell you when something is right. The right path challenges you, but it also fuels you. It makes the work feel meaningful instead of heavy. You wake up tired, but not empty. Sore, but not lost. That distinction matters more than most people realize.

That feeling is not random. It is feedback. The same way training teaches you to read effort, fatigue, and recovery, life teaches you to recognize alignment through energy and clarity. Hard does not mean wrong. Resistance does not mean stop. Sometimes it simply means you are building something worth carrying.

Listen to it. Especially when the road feels unclear and outside noise gets loud. Save this and come back to it when you need the reminder.

Love,
Dad

01/03/2026

📊 Data In. Work Out. Adjust the Rest.

January 2 and things are moving. Hit my new calorie target after a small bump in carbohydrates coming out of the late summer and fall cut. Sleep has been trending up, which is a win. Recovery, though, took a little hit and I felt it during today’s training. Still a great session. Just honest feedback from the body.

Stress levels? High. No question. But it’s basketball season, and that’s part of the deal. This is where data actually matters. I’m not using it to pull punches in the weight room. When it’s time to train, it’s time to train. No exceptions. We’re in a push phase and there’s lean muscle mass to build this offseason.

What the data does is help me manage everything around the training. Longer warm ups when needed. Extra time in the infrared sauna. Better decisions outside the gym so recovery doesn’t quietly fall apart. Train hard. Recover with intent. Adjust where it counts, not where it’s convenient.

If you’re using data to support the work, not avoid it, save this. Progress comes from effort, but longevity comes from awareness

01/02/2026

🎥 Five Questions. Real Answers. No Guesswork.

A new Former Athlete Society Q&A just went live on YouTube and landed in the inboxes of AdamRingler.com Blueprint members.

These five questions weren’t pulled out of thin air. They reflect exactly where former athletes are right now. Confused about food. Quietly under hydrated. Struggling to stay consistent as seasons change. Trying to protect sleep. Searching for direction now that structured sport is gone.

Here’s the thing. None of these are extreme problems. They don’t require drastic overhauls or white knuckle discipline. They require awareness. Simple systems. And support from people who actually understand the transition. Most former athletes aren’t broken, they’re just operating without a framework that used to be built in for them.

That’s why the Former Athlete Society exists. Weekly conversations. Real context. Practical guidance that meets you where you are, not where you think you should be. If you found yourself nodding while reading this, that’s not an accident. You’re not the only one asking these questions.

Go watch the Q&A on YouTube. If it resonates, share it with someone who needs it. And if you’re ready for structure again, join us. You don’t have to figure this out alone.

01/02/2026

✨Consistency Is the Real Advantage✨

The future doesn’t belong to the most talented. Or the luckiest. Or the loudest person in the room. It belongs to the one who keeps showing up. Especially on the days when motivation is low, progress feels slow, and nobody’s watching.

That’s the separator.
Not genetics.
Not timing.

Here’s the truth. Consistency compounds in ways talent never will. It sharpens skill. It builds trust with yourself. It turns ordinary days into momentum. And yeah, it can feel boring. Repetitive. Almost too simple. But that’s exactly why it works. Effort, applied daily, doesn’t disappear. It stacks.

Effort never betrays you. It might not pay off on your timeline, but it always pays forward. If you needed this reminder today, save it. And if you showed up when it would’ve been easier not to, drop a 👊 and keep moving.

01/01/2026

😴 How You Sleep Is How You Recover

There’s no mystery this morning. Woke up with a little ache in the left knee and that familiar run-down feeling. I didn’t need to guess why. One look at my sleep data told the story. Subpar sleep recovery the night before, plain and simple.

And no, this wasn’t a New Year’s Eve thing. No late night chaos. No celebration hangover. This was the accumulation of six straight days preparing for a basketball game. Early mornings. Long days. Cognitive load stacking up quietly. Stress doesn’t always announce itself. Sometimes it just shows up the next morning in your joints and your mood.

This is where data actually earns its keep. Not for validation. Not for excuses. ✨For context.✨ Sleep trends inform recovery decisions. Recovery informs training choices. That’s how you stay moving forward instead of guessing your way into setbacks. The body always keeps score. The data just lets you read it sooner.

Check your sleep before you question your toughness.

If you’re using data to guide smarter decisions, save this or drop a 💤 below.

12/31/2025

☀️ Sometimes You Pivot. Sometimes You Lace Up.

Woke up & ditched the spin bike this morning. When the sun is shining and I don’t have to report to the facility until later in the morning, that’s a green light🚦in Colorado. Threw on the 45 lb pack, hit the concrete, soaked up some vitamin D, and stretched the legs the old fashioned way.

🤙🏼 A brief window away from cold mornings & basement cardio. You take those days when they show up.

Midweek fasted cardio. Long session. No weight room today. I run a DC four way split Monday, Tuesday, Thursday, Friday, so today is a necessary off day from lifting. That doesn’t mean off from work. Heart rate still needs love. Insulin sensitivity still matters.

📈Especially during an offseason where calories are climbing and bodyweight is moving north on purpose.

Here’s the bigger picture. The goal right now is simple, but not easy. Add lean muscle mass. Keep insulin sensitivity in check. Keep progressing the logbook. That’s how you get stronger without letting body fat sneak in through the side door. Cardio stays in the plan. Non negotiable. Looking forward to bumping calories next week and sliding a little more carbohydrate into the mix as this final stretch rolls on.

If you pivoted training today based on how the day felt, not just what was written, drop a ☀️ or save this for the next time the bike feels optional.

12/31/2025

📊 You Are What You Monitor

I believe that, fully. Outside of daily macro fluctuations, blood pressure swings, scale weight, and weekly check-in photos, I keep a close eye on my health metrics through .health. Yes, I look at the big picture stuff. Strain. Recovery. Sleep. Everyone does. But honestly, that’s not where the real story lives.

Here’s the thing. Those headline numbers are built on quieter data underneath. SpO2. Resting heart rate trends. Sleep duration and actual sleep quality. HRV drifting up or sliding down. Even subtle changes in respiratory rate overnight. These are the signals before the signals. They don’t scream, they whisper. And if you pay attention, they tell you exactly how prepared your body is to train, recover, and adapt.

Those metrics don’t just live on a dashboard. They show up when you show up in the gym. Bar speed. Focus. How heavy the weight feels in your hands. Progress or regression rarely comes out of nowhere. It’s usually been brewing in the data for days.

Monitor what matters. The invisible stuff decides the visible results. If YOU track more than just reps and weight, save this or drop a 📈 below.

12/29/2025

🏃‍♂️ Cardio Isn’t Optional, It’s Automatic

45 minutes. Every morning. No debate. No overthinking. It’s become as natural as breathing. Feet hit the ground, work gets done. That’s it. Why? Because offseason training & nutrition can easily throw insulin sensitivity out of whack. And when that happens, you’re not building lean mass; you’re just adding fat. And that’s not the goal.

Here’s the thing. I want a productive offseason, a calculated mass accumulation phase. Not sloppy, not accidental. Everything is deliberate. Intentional. Methodical. By design. Cardio isn’t punishment; it’s insurance. It keeps the system clean so every rep, every meal, every session actually contributes to progress.

Every. Single. Day.

That’s how habits compound, how control turns into results. If you’re serious about your offseason, ask yourself this 👉 are you moving, or are you hoping your metabolism just figures it out?

Drop a 🔥 if you’re making cardio non-negotiable too.

This is…

12/29/2025

🧠 Internal Load Is the Receipt You Can’t Ignore

Everyone loves external load. Player load. Accumulated acceleration. Exertions. I get it, it’s clean, it’s measurable, it’s attractive. It’s the output. I live in that data too. But here’s the part that gets skipped way too often. Every unit of external work comes with a cost, and that cost shows up as internal load.

Think of it like this. Two athletes complete the same session. Same drills. Same duration. Same GPS numbers. On paper, identical. But internally? Totally different story. One athlete handled it smoothly. The other paid full price and then some. Heart rate strain, RPE, autonomic stress, poor recovery later that night. Same car. Same lot. Same model. One paid MSRP. The other somehow paid thirty percent more. Without internal load, you’d never know.

That’s the danger. If you don’t monitor internal load, comparability across athletes becomes guesswork. External load tells you what was done. Internal load tells you what it cost. And that relationship is where smart decisions live. Programming, recovery, progression, and risk management all sit right there in the gap between output and response.

If you coach, train, or manage bodies, ask yourself this. Are you tracking the work, or are you tracking the toll too? Save this if you’ve ever wondered why the same session hits people so differently.

12/28/2025

📓 Trust the Logbook, Respect the Deload

I was reviewing my training logs over Christmas break and it jumped off the page. Ten straight weeks of a hard push. No fluff. Nearly two and a half months of chasing numbers, stacking stress, and asking the body to adapt again and again. At some point, the smart move isn’t more work. It’s space. So this week became a full deload from the weight room, on purpose, no guilt attached.

Cardio stayed in the plan. That part mattered. Offseason calories are up, bodyweight is climbing, and insulin sensitivity still needs attention. But the iron got a break. Joints cooled off. The nervous system caught its breath. Honestly, backing off felt harder mentally than physically, which is usually how you know it was needed. Recovery isn’t soft. It’s strategic.

Tomorrow we’re right back at it. Back under the bar. Back to beating the logbook. One rep here. One pound there. I’ve got three more months before I shift objectives. Right now, it’s add a few more pounds of lean tissue now, then tighten things up before summer shows up uninvited. Different phase. Same patience.

If you’re deep in a push right now, check your logs and listen closely. Sometimes progress speeds up when you’re willing to slow down. Save this if you forget that next time fatigue creeps in.

12/27/2025

🔋 Sleep Is Your Battery Percentage. Act Like It.

Late night basketball practice. Early morning fasted cardio. Somewhere in between, a very intentional wind-down. Low stress evenings. Red-hued blue light blockers ( & Wind Down glasses). .momentous Magnesium. A little bit of evening GABA. No highly stimulatory scrolling.

Nothing flashy. Just boring, repeatable habits done on purpose. The result? Woke up with my .health Body Battery at 91% before the AM session even started.

Here’s the thing. When you start thinking about your body like your iPhone, this gets painfully obvious. Would you roll into the day with your phone at 30% and expect peak performance? Probably not. Yet people do that with sleep every single day, then wonder why energy tanks at 2PM, cravings spike, and training feels heavier than it should. Poor sleep doesn’t show up all at once. It leaks into everything.

This isn’t about being perfect. I still coach late. Life still happens. But protecting sleep is non-negotiable if you care about performance, recovery, or just feeling normal. You don’t need hacks. You need consistency and fewer dopamine landmines before bed.

Be smart about it. Charge the battery before you expect it to work. If sleep is something you’re actively tightening up right now, drop a 🔋 below.

12/26/2025

🎄 Christmas Day Miles > Christmas Day Guilt 🎄

Christmas morning in Boulder calls for a different kind of tradition. Shirt, shorts, shoes on dirt. Fresh air in the lungs. Legs moving before the day fills up with cinnamon rolls, cookies, and everything dipped in chocolate.

Yes, I enjoyed every bite. No pretending otherwise.

Here’s the thing. Getting outside isn’t about canceling out dessert or earning food. It’s about feeling human again. Sun on your face, cold air waking you up, that quiet stretch of trail where your thoughts finally slow down. Honestly, a walk or hike like this does more for recovery than most people realize.

Blood moving. Joints loosening up. Nervous system settling down. It’s simple, but it works.

Boulder showed out today. Blue skies, crisp air, and that reminder that movement doesn’t have to be complicated to matter.

Holidays don’t pause physiology, but they also don’t require punishment. Move a little. Enjoy a lot. Repeat. Get outside today if you can. Walk it off, hike it out, breathe it in.

Drop a 🎄 if you moved today or tell me where you got your steps in.

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