These few weeks go by fast! Of course the main goal always is to find your numbers. 1. The amount of calories 2. The amount of protein and other macronutrients 3. The amount weekly exercise 4. The amount of daily steps 5. The amount of sleep These are the things that you find in the process and continue to do it for weeks and weeks. Take your last scan and send it to me please sometime this weekend, or early next week. Our next round will begin February 9’th and if you’d like to be a part for 50% off, let me know!

#Tenet #8 discusses, nutritional timing. Now this can get very nuanced, but it’s definitely worth learning.

How are we doing with the fundamentals? At some point these should be your new norm and become second nature. So let me get a pulse… of the following which have become easier and which are still in struggle phases? Just comment which numbers are easy and which are hard 1. Working out (intentionally hard movement for a prolonged period of time) 4-6x every week 2. Weighing your body daily 3. Eating within your calories 5-7 days a week 4. Avoiding those “wipes out my progress” snacks, foods, or meals 5. Progressive overloading your workouts a few days a week (don’t attempt to overload every exercise every workout, you nervous system needs a break) 6. Going to bed and waking up at the same time 5-7 days a week 7. Weighing your food using a food scale 8. Eating your protein amount 9. Hydrating 100+ ounces on training days 10. Getting 8k+ steps in on average per day

Alright how are we doing with the fundamentals? At some point these should be your new norm and become second nature. So let me get a pulse… of the following which have become easier and which are still in struggle phases? Just comment which numbers are easy and which are hard 1. Working out (intentionally hard movement for a prolonged period of time) 4-6x every week 2. Weighing your body daily 3. Eating within your calories 5-7 days a week 4. Avoiding those “wipes out my progress” snacks, foods, or meals 5. Progressive overloading your workouts a few days a week (don’t attempt to overload every exercise every workout, you nervous system needs a break) 6. Going to bed and waking up at the same time 5-7 days a week 7. Weighing your food using a food scale 8. Eating your protein amount 9. Hydrating 100+ ounces on training days 10. Getting 8k+ steps in on average per day

A very common question. It’s never an either or and shouldn’t ever be the choice you give yourself. Please read all of this. You are made up of carbon, fat is made up of carbon… you use more carbon the higher your HR is. Meaning, if you bike for 10 minutes and your HR is at 150, or you do biceps curls for 10 minutes and your HR is at 150…. You’ll theoretically use the same amount of energy. But, doing curls for 10 minutes usually isn’t how we train. However, muscle is the #1 driver for metabolism, and muscle grows through protein synthesis which is stimulated by resistance and protein consumption. Which is why over time both need to increase. Can the bike, running, or any form of “cardio” be resistance? Absolutely! Have you seen world class athletes in those sports? So, there shouldn’t be this seperation of cardio vs weights. Both can do the same thing simultaneously given the right amount of intensity. The reason why people get skinny from doing loads of cardio is because they’re keeping their HR up longer on average throughout the week than exclusively doing weight, which often has sets and more rest built in. After reading this, do you have any questions or need additional clarification on?