Hi everyone!!! Happy Monday!! I'm going to start this off with the Winner of the February Skool Community giveaway: @Maria Greiner (message me to get your creatine + preworkout sent to you) This month, our Skool giveaway will be a pair of Versa Gripps (if you have these we will pick something else). Same rules apply- contribute & join meetings (meetings are 10 bonus points). Now, a couple of BIG extras!!! 🌈From now until March 19th at 12pm you can enter the 6-weeks of free nutrition & fitness coaching giveaway. I will draw the winner at 12pm March 19th. Attached is the pdf of everything you receive with that coaching. 👀Since March is also National Nutrition month, I will be running a special on my coaching: Invest in 3-months of coaching, get 1 month free. I will be 31 on March 20th 🎂(hence the 3+1 deal haha) Lastly, Thursday at 10:30am Central we will have our community progress check-in meeting. All are welcome! Please come and ask questions/get support on your journey. Let's have a kick ass month! Let me know if you have any questions! Coach Em

Happy Monday everyone! See below for the next two virtual meeting times: 1. Thursday Feb 26th at 6:30pm-7:30pm Central Topic: Resistance Training. Here we will cover the principles needed to gain muscle and not waste time in the gym. 2.Thursday March 5th at 10:30am-11:30am Central Topic: Premium Members Goal & Progress Check This is our monthly community goal check. Here you can ask me questions and get help with any part of your plans you might be stuck/struggling with. More to come for the month of March (it being my Birthday month too 🎂)

It's peak flu/cold/Covid season and a lot of my friends/family/clients are getting hit with it. I came down with Covid on November 18th and am still feeling the lung effects from it- pretty disappointing since I had planned to cycle 100miles straight for the first time on December 13th, but that goal has been put on pause! I thought for one of the first posts we would tackle this topic in hopes to get some of you back in action or you can pass along the information as necessary! The things I want to discuss in will be ways to reduce that inflammatory state via nutrition, supplements, and lifestyle intervention (aka sleep here). When we are sick, we are in an inflamed state. Dr. Lisa Goehler (neuroscientist) speaks on "sickness syndrome: just not feeling well (i.e. fatigue, low mood or depression, cognitive fuzziness, anhedonia, sleep issues, etc.). While inflammation is the body's first line of defense, we also need to support its fight to fend off the infection and heal. Not to get too deep into it, but this can apply to many conditions we have. 1. How nutrition drives recovery from illness Food has a direct influence on inflammation. The last thing we typically want to do when sick is cook or even eat something that isn't super tasty. But, if we want to get better SOONER, we need to give our bodies whole, nutrient-dense foods which provides the micronutrients necessary to achieve this. Some of the main culprits that drive this inflammation, simply put, are: high sugar foods and other refined carbs and foods containing oxidized fats (oxidized fats/lipids are linked to a cascade of events leading to inflammation, that's a big topic though) aka fried foods or foods that have also been stored for a long time (think it's been in a box/package). Someday I'll put the figures and mechanisms to explain this in detail for you. So, ways to make sure we aren't fueling the inflammation fire are going to be: eating all the good foods that actually combat that. All the vegetables, fruits, lean meats/meats with the good omegas etc. Cooking with quality olive oil primarily as well (damn I should probably cover this too?!). The more PLANTS you can get, the better. This is one of the pinnacles to combating inflammation. Generally, if you are tracking food, aim for 300g-500g of fruit AND vegetables per day. The range is there because we are all different and have different calorie goals. That should take care of base micronutrient needs. Oh, and drink water I stg.

Solid discussion tonight guys! As promised, here are the resources I showed during our call! Coach Em

Hey all, what kind of hobbies do you do in your free time? I have a hard time being idle and always on the lookout for the next shiny obsession. Currently I've replaced baking/cooking/smoking with leatherwork, and once it gets a bit warmer will go back to fly fishing. Also a big nerd and my go to are video games. What do you get up to to clear your mind??