We talked about: - When to add back calories after a fat loss phase - Best practices for hypertrophy - Is it necessary to go through bulk/cut phases? - Should you train through soreness - Why weighing in daily is so important - How to handle strong cravings for carbs - Weight gain: is it muscle or water? Lovely session! See you guys next week ♥️

It’s in your Skool calendar already. 8am BKK time ⏰ Leave questions in this thread for a smooth and efficient call, please 🫡👇

- [ ] Lower Weight to 210 lbs - [ ] Commit to fitness daily - 10K steps at a minimum, lifting 4-5 times per week - [ ] Track food every day - don’t let it slide at dinner and on weekends - [ ] Cut back on alcohol to at most 3 days per week - [ ] Goal is to achieve 210 lbs by April 1 - [ ] I am worthy and I will achieve my goals, as long as it takes

Reporting in from Bangkok airport on my way to Manila 🫡 Any suggestions on what to eat? I’m trying to stay relatively fit-friendly 😆

I want to shout out @Valerie Frey real quick 💪 She’s down 42 lbs so far -- not because she cut carbs, skipped social events, or lived off salads and suffering. What she did do: - She's COACHABLE - Learned how to eat without restriction - Stopped labeling foods as “good” or “bad” - Built consistency on normal, imperfect weeks - Focused on habits she could actually repeat long-term This is what people miss. Fat loss that lasts doesn’t come from being strict — it comes from being sustainable. And on top of her own progress, she’s been an absolute superstar in this community. Encouraging others, sharing wins, being vulnerable... Showing what this actually looks like in real life. So yeah — huge appreciation for you, @Valerie Frey! This is the kind of energy that makes this place special. If you’re newer here and wondering, “Can this really work without restriction?” Her journey is your proof ❤️‍🔥