Today I wanted to post an email I sent out to my email subscribers, that I thought some here may find useful. Sorry for the length, I had a lot to say. It’s been one of those days. Work was a joke, your boss was on one, you snapped at your partner, the house looks like a toy store exploded… Next thing you know, you’re standing in the kitchen, half-present, half-zoned out, looking for a little relief in a bag of chips. You’re not actually hungry. You’re looking for a timeout from your own life. That’s emotional eating. Totally common. Totally human. But if you’re trying to lose fat, feel better, and stop starting over every Monday…it’s also one of the main anchors holding you in place. Today I want to walk you through three things: 1. Why emotional eating actually happens 2. How to tell physical hunger from emotional hunger 3. What to do instead (without giving up food forever or becoming a monk) Why emotional eating happens (you’re not broken) Your brain is not a villain. It’s just efficient. At some point it learned: “When I feel stressed / overwhelmed / lonely / bored…eating something tasty = instant relief.” Food gives you: - A hit of dopamine (feel-good chemical) - A distraction from whatever feels heavy - A sense of control (“I can’t fix my day, but I can eat this”) So the next time your day goes sideways, your brain runs that same play: Bad day > Kitchen > Snack > Tiny relief > Repeat. The problem? That 5–10 minutes of relief keeps turning into: - Extra 300–800 calories - Sluggish sleep - Waking up frustrated and saying, “What is wrong with me?” Answer: nothing is “wrong” with you. You’re just using food as your primary coping tool…and that tool has side effects when you’re already carrying more weight than you want. Physical vs emotional hunger (super simple cheat sheet) Here’s a stupid-simple way to tell which one you’re dealing with. Physical hunger: - Comes on gradually - You could eat a real meal (protein, carbs, fats) - You can usually wait 20–30 minutes - You feel it in your stomach - After you eat a normal meal, you feel satisfied (not guilty)

Enjoyed Thanksgiving? Same. Second plate, bonus dessert, zero shame.Also: it was one day. What matters is today. Your 24-Hour Reset (do these 5) - Hydrate hard: 80 - 120 oz water, minimum - Back to baseline meals: no “makeup” starvation or binges - 10–30 min walk: outside if possible - Protein target: aim for 0.7 - 1.0g per lb goal bodyweight - Lights out on time: 7 - 9 hours tonight No self-punishment. No “I’ll start over Monday.” Just move on. Mini 24 Hour Challenge: “Clean Slate 24” -- Check off all five today. Comment “IN” and post your completion pic (water bottle, step count, dinner plate, whatever). I’ll reply with a quick form check or tip. Why this works: Consistency beats compensation. Getting back to your normal routine (hydration, circadian rhythm, protein intake, movement) stabilizes hunger, mood, and water retention, fast. Poll: What do you need most today? A) Structure (daily checklist & plan) B) Accountability (coach eyes & check-ins) C) Simplicity (no overthinking, just do this) D) All of the above If you don’t have a comeback plan for weekends and holidays, that’s exactly what we build in Pyramid of Success Mentorship - habits, systems, and structure that keep you moving forward. Holiday offer: $250 OFF enrollment for a limited time. Comment “RESET” and I’ll DM details, or message me directly. You enjoyed yesterday - guilt free. Today we execute. Let’s go. – Theron

Somewhere along the way, fitness lost the plot. Scroll for five minutes and it’s abs, “snatched” waists, and arbitrary bench “standards.” Cool for clicks. Useless for real life. Here’s the truth: fitness is your ability to live well—physically and mentally. Not a highlight reel. Not a 30-day shred. Capability. What that looks like in the wild: - Playing with your kids after a long day instead of tapping out on the couch. - Getting off the floor without the dramatic dad-groan. - Having energy left to give your partner real attention. - Doing more of what you love—snowboarding in my world. - Holding it together when life swings back. That’s fitness too. Train for ability and the look takes care of itself. Strong, capable, resilient beats “shredded but smoked” every day of the week. This month’s focus: build capability. Pick ONE: 1. One-trip grocery carry (farmer’s carry practice, 2–3x/week) 2. 10-minute post-work kid play or walk, daily 3. Floor get-up without hands, 5 reps/day Which capability are you choosing for the next 30 days—and why? Be specific. What’s your #1 reason for training right now? - Energy after work - Play with my kids pain-free - Confidence in and out of clothes - Be stronger for my sport/hobby - Fewer aches and better joints - Other (comment below) Remember: fitness should make your life better—relationships, energy, presence, confidence. Build the man who can do more. The mirror will catch up.

- 8-minute mover: EMOM x 8 min → 6 push-ups, 8 bodyweight squats, 10 doorframe/band rows. No gear? Swap rows for backpack rows or 20-sec fast march. - Protein anchor (meal 1): 35–50g. Examples: 3 eggs + Greek yogurt, or shake + fruit, or chicken burrito bowl. - Post-meal walks: 2 x 10 minutes after any meals. Set a timer; shoes on, out the door. - Hydration cadence: 24 oz by 10am, 24 oz by 2pm, 24 oz by 6pm. Pinch of salt or electrolytes once. - Tonight’s reset (5 min): Pack tomorrow’s lunch, lay out training clothes, phone sleeps outside the bedroom. Bonus (pick one): - 5 minutes of undistracted play or convo with your kid/partner. - 2 sets of 30-sec dead hangs for shoulder health. Coach note: Perfect isn’t the goal—reps are. Stack small wins; the belt follows. Drop your score (out of 5) and one win below. Example: 4/5 — hit protein and both walks, missed the night reset.

Workout Wednesday — Train Movements, Not Muscles You’re not prepping for a stage. You’re prepping for the Dad Life Olympics. Today we’re building strength that shows up in real life: push · pull · hinge · squat · carry. Time: 30–35 min Gear: 1–2 dumbbells or a kettlebell (backpack with books works), band optional Goal: Move well first, load second. RPE 7–8 (hard but clean reps) 1) Quick Warm-Up (5 min) - 30s Box/Belly Breathing (hands on ribs) → - 30s Hip Hinge Drill (hands on hips, push butt back) → - 30s World’s Greatest Stretch → - 30s Band Pull-Apart or T-Raise → - 30s Deep Squat Pry Repeat once. 2) Strength Circuit — 4 Rounds (20 min) Set a timer for 45s work / 15s transition. Flow through all five. 1. Push — DB Floor Press or Push-Ups 2. Pull — 1-Arm DB Row or Band Row 3. Hinge — DB/Kettlebell RDL or KB Swings 4. Squat — Goblet Squat or Box/Bench Squat 5. Carry — Suitcase Carry (one DB at side) or Marches if space is tight Load guide: Last 5–10 seconds feel challenging, form stays sharp. Swings option: Do 15 crisp reps instead of 45s if you choose swings. 3) Core Finisher (4 min) - :30 Dead Bug → :30 Side Plank (L) → :30 Dead Bug → :30 Side Plank (R)Repeat once. 4) Cool-Down (2–3 min) - 4 slow breaths: inhale 4 / exhale 6, lying on back, feet on floor - Light hip flexor + pec doorway stretch Scale It Your Way - Push: Incline push-up (hands on bench) → floor → feet-elevated - Pull: Lighter DB/band → chest-supported row → heavier DB - Hinge: Tempo RDL (3-sec down) if hamstrings are tight; swap to swings only if your hinge is solid - Squat: Box height that lets knees feel good; progress to full depth goblet - Carry: Lighter bell, longer distance → heavier bell, shorter distance; switch hands halfway Coaching Cues Ribs down, brace like you’re about to be poked, push the floor, own the last rep. If a joint complains, shorten the range, slow the tempo, or drop the load—then rebuild.