Your weekly check-in is one of the most important tools we've got, and I don't want you to skip past it. Think of it like this: your workouts and nutrition are the plan, but your check-in is how we know if the plan is actually working. Numbers like weight, blood pressure, and compliance tell us the "what," but your notes on challenges and how the program feels tell us the "why." That's huge, because two people can have the exact same program and get totally different results depending on what's going on in their life that week. On top of that, your SHREDS answers (sleep, hunger, recovery, energy, digestion, and stress) give us the full picture behind the scenes. You can be doing everything "right" in the gym and kitchen, but if you're not sleeping, your stress is through the roof, or your energy is tanking, that's going to show up in your results eventually. The more honest and detailed you are here, the faster I can catch small issues before they become big ones, and the better I can adjust your plan to fit your actual life, not just a cookie-cutter version of it. This isn't busywork. It's how we stay dialed in together, week after week. RECAP of SHREDS: The SHREDS Check-In: Why Your Gut Feeling Matters We track a lot of numbers around here — protein, calories, reps, sets. But some of the most important data points you have don't come from a scale or a tracker. They come from you. That's what SHREDS is: Sleep, Hunger, Recovery, Energy, Digestion, Stress. Six things only you can measure, because only you are living inside your body every day. No app can tell you if you woke up feeling ready to take on the world or if you're running on fumes. You can. Here's how to think through each one, comparing this week to last (on 1-5 scale): SLEEP — Are you getting 6-8 hours, consistently? Sleeping through the night, or tossing and turning, staring at the ceiling? Great sleep = 5. HUNGER — Is it manageable, or are you swinging between not hungry at all and full-on binging? Balanced hunger cues = 3. Barely hungry = 1. Raging hunger = 5.

Do you have a Ninja Creami? Do you like sweets but want something healthier with more protein? Then this ebook is for you! Open the post to download the book.

You have probably heard me recommend sourdough bread over every other bread out there (personal opinion, backed up by some solid evidence). However, did you know that almost all popular branded sourdough bread is FAKE! Yep, it's not sourdough like we expect. It will not offer the same benefit as sourdough bread made with a sourdough starter. In my Classroom under "Best Buys" I posted a paper on how to buy sourdough bread, assuring that it is truly beneficial and not just vinegar flavored white bread. Check it out then look at the sourdough bread you may have at home or the next time you're at the store. My guess is you have fake bread. Best bet is buying sourdough from a bakery but I have found some "real" sourdough in the stores. It is more expensive and totally worth the extra expense.

Make sure to checkout the “Classroom” tab above. I’m posting different content in the different classrooms. Soon I’ll be posting a 6 week program to improve your mindset and building your lifestyle foundation!