Happy Friday guys!!!! I wanted to see what everyone normally does for the holidays! I am contemplating setting up a Holiday Week WOD/Challenge but would like feedback on workout preference: - Home workouts vs Gym? - We want some cardio sprinkled in? - Step goal or walking minutes goal per day? - Water goal? We will have it tracked in here. Sometimes having a little something to do each day helps when our time might be limited. Let me know in the comments! 😤

Swap ingredients as needed! With some of these that I will post, split the recipe in half if your daily calorie intake is lower so you can fit it in or if you're wanting this as a snack etc. @Madeline Jones here's one for you! I have way more recipes for bowls too- this is just the tip of the iceberg!

This is for everyone who has that eggnog in their refrigerator, or their parents/grandparents, and also wants to hit their mf protein goal 😤 If you're vegan, I know for sure they have Oatnog at Trader Joe's you can substitute. The calories/macros may vary a bit depending on the brand of stuff you have. If you know of another brand that has that- let everyone know in the comments! What are some recipes/food tips you'd like to see🤔?

Alright fam, we've got 2 weeks until 2026. I want to know, from EACH of you- what is ONE thing you are leaving behind in 2025 and ONE thing you are taking with you into the new year? The thing I am leaving behind in 2025 is letting my impatience run the show 😂. I think a lot of that is influenced by the culture we live in, but realistically, anything good or worth doing/changing is going to take some time. So, I would like to take with me 'enjoyment of the process/journey' with every part of my life! What about you? -Coach Em

A common theme, in the winter months especially, is a drop in NEAT. The main driver of NEAT is our daily step count. It makes sense- it gets darker earlier, the sun doesn't rise until around 7am, it's colder, our body naturally wants to conserve energy by staying warm (shivering burns more calories per hour). The last thing we want to do is move, so we fidget less, take less steps, and stay bundled up. The reason NEAT is so important for successful fat loss is because it accounts for approximately 15% of our total daily energy expenditure and is typically the largest factor that contributes (our exercise contributes approximately 5%, the rest is made up by basal metabolic rate and thermic effect of food). This is why my clients are required to track their steps and HIT them. Every 2000 steps = ~1mile = ~100 calories burned. You can see how this matters. If I've got your steps set at 8,000, as your coach I am expecting that to contribute to your daily/weekly calorie expenditure with 400 calories. This is apart from your nutrition plan, resistance training, and structured cardio- all of which are setup to drive fat loss at a sustainable rate. If steps are consistently not hit- it's either a discipline issue or a schedule issue- which I try to figure out and address accordingly. I expect feedback on so we can adjust and continue. If it's discipline, you need to think about your "why" again and recenter you priorities. If it's schedule (ie working overtime and being the primary caregiver etc) then steps can be adjusted DOWN and nutrition/cardio will be adjusted to match the caloric expenditure needed to keep the same deficit. Again, this is why tracking variables is super important. It takes practice, especially if you are new to this journey. Sometimes, it IS the plan that isn't setting you up for success. It's a delicate balance between being honest with yourself about your efforts and determining whether or not the plan makes sense to you as an individual.