Recent Articles

The Benefits of Massage Therapy on Performance and Longevity

Massage therapy offers a multitude of benefits that can significantly impact performance and longevity.

Fasting before the feast can reset your system, enhance your mental clarity, and foster a sense of gratitude. Explore the benefits of 1, 2, and 3-day fasts

THE Thanksgiving Fast

As Thanksgiving approaches, many of us anticipate the joy of gathering with loved ones and sharing a bountiful feast.

Unlocking the Power of Core Training During the Holidays with Facet Seven

November 14, 2024

The holiday season is a time of joy, celebration, and often indulgence.

Unwrap the Benefits of Agility Training This Holiday Season at FACET SEVEN

November 7, 2024

The holiday season is a time of joy and celebration, but it can also be a period of emotional stress and physical stagnation. See our tips on flexibility training over the holidays

Flexibility Training & the Holidays

October 31, 2024

The holiday season is a time of joy and celebration, but it can also be a period of emotional stress and physical stagnation.

The FACETS Approach: Revolutionizing Fitness for the 35+ Crowd

October 23, 2024

In the bustling world of fitness, finding a program that truly resonates with your lifestyle and goals can be challenging, especially as you cross that 35-year mark.

He did not leave behind a fitness plan or productivity framework. What he did leave behind was a pattern of behavior that made sustained performance possible.

What Martin Luther King Jr. Teaches Us About Accomplishing Goals Under Pressure

January 14, 2026

He lived in turbulence. And yet, he executed a long-term vision with precision.

It's that time of year again, when the sun sets hit sooner, the smell of the air begins to change, the world begins to slow, & most prepare to feast - to gather, to indulge, & to celebrate.

The Fast Before the Feast 2025

November 10, 2025

Fasting before the feast isn’t about restriction - it’s about reverence.

Pesticides, processed foods, antibiotics, synthetic preservatives, all designed not just to destroy gut flora, but to destroy our capacity to feel clearly.

Who’s really in control of your body?

August 5, 2025

Pesticides, processed foods, antibiotics, synthetic preservatives, all designed not just to destroy gut flora, but to destroy our capacity to feel clearly.

The Benefits of Massage Therapy on Performance and Longevity

Massage therapy offers a multitude of benefits that can significantly impact performance and longevity.

THE Thanksgiving Fast

As Thanksgiving approaches, many of us anticipate the joy of gathering with loved ones and sharing a bountiful feast.

Speed, Threshold, Base: The 3 Phases of Training for Runners

October 28, 2026

Why runners lose toenails and why the nose runs when you run. Coach Layn on the research, plus three habits to keep your nails.

Black Toenails and Snot Crust: Long Distance Running Explained

October 19, 2026

Coach Layn discusses why runners get black toenails, what the research says about shoe fit, swelling feet, and downhills, and the three habits that keep your nails. Then the snot crust: why cold air and cardio make the nose run, how it ties back to salt, and how to send a snot rocket without hitting the runner behind you.

Salt is salt. What the research says about sodium, sweat, and cramps, plus Coach Layn's race day sandwich and hydration plan. Free printable card.

Salt & Runners, How the two Mix

October 14, 2026

Salt is salt. Coach Layn discusses where salt comes from, why there is no good or bad salt, what the research says about sodium, sweat, and cramps, and his race day sandwich and hydration pack plan. Includes a free printable race day card.

Strength through Length. Coach Layn on the 3 yoga styles runners need, when to use each, and a free week of runs, lifts, and yoga to follow.

Yoga for Runners: Strength through Length

October 5, 2026

Coach Layn found yoga in 2012 and a mantra every client he has trained since has memorized: Strength through Length. This running series post explains why a tight muscle is a busy muscle, what the research supports and where it pushes back, the documented styles of yoga, and the three that matter most for runners: Pralaya for strength through your full range, Vinyasa for warmups and joint health, and Yin and Hatha for recovery. Ends with a daily routine of four short windows and a free Week 9 Bandera 50K plan with the yoga layer built in.

Fewer miles, stronger legs, real recovery. Coach Layn on training for the Bandera 50k trail race, and why running less makes you faster on the dirt.

Run Better in 2027

September 29, 2026

The 2021 version of this post said run less and get stronger. The 2027 edition takes that off the pavement and onto the trail, because the Facet Seven Fitness Hippies are running the Bandera 50k on 1.10.27. Trail multiplies three things mileage alone cannot fix: stability, eccentric strength, and recovery. Coach Layn walks through the four questions that tell you when you are running too much, what actually breaks runners down (size to weight ratio, movement patterns, stride and foot strike, footwear), the three energy systems and where a 50k spends them, why power shortens ground contact time, DOMS and the recovery window, sleep stages, and a sample trail week of three runs and two strength sessions. Ends with a FitnessEQ baseline and the Sunday 7:00 AM Memorial Park run.