Good Morning everyone! Happy Saturday! I want to share some encouragement with all of you who travel for business and find yourself in stressful situations, long days, lack of sleep, and business lunch/dinners you didn’t pick, and therefore lack control over. Going into this trip last week…. I was really nervous. I’d been doing so good, crushing workouts and nutrition dialed…. I knew this trip was coming for a while to an international conference and it gave me anxiety. Think 16+ hour days with industry suppliers and analysts, business dinners with suppliers at restaurants of their choosing, and 38 “speed dating” meetings in just under 3 days with suppliers and analyst's. it’s a marathon. Sharing my anxiety with Michael before I left, in my head I had already thrown in the towel and 100% expected I’d gain 10 lbs this week. Michael was of a different opinion and made me a customized plan for the week with a goal to Maintain, not GAIN! What happened? I took the plan seriously, got my 2 required workouts in (even though I was exhausted) walked an average of 15k steps per day in and out of meetings in DT Vancouver, and followed nutrition advice. I didn’t hold back on trying new things… with the key word being (Try). I stuck to Diet Coke as my vice instead of cocktails at cocktail hour, and for meals I had control over I ordered a chicken or fish dish and side salad. When I got home, a little bloated from the week…. However I actually LOST 2 pounds!!!! I want to shout out to Michael for his plan and pep-talk. Looking forward to getting back into my training plan this next week (I actually miss it) and this past week I really learned Somthing about consistency, showing up (even when it’s hard) and being prepared. To all other BIZ travelers.. it’s hard, yes. But oh so doable too! Mind over matter and make sure you are setting yourself up for success pre-trip and stick to the plan as closely as possible.

Hi! I'm trying to gain muscle and bulk and it's been doing great with Michael Dean! I have these meals usually and I would love to hear any advice or second opinion. It usually looks like Cereal (1 1/12 cup special K, one cup almond milk, 1/2 cup blueberries, scoop of protein powder) 1-2 Bananas, Protein Shake Chicken Breast, Potatoes Cliff-Oreo protein Bar, Apples with 1tbsp of Peanut Butter Chicken Breast, Potatoes, Peanut Butter and Jelly Sandwich with Protein shake. Obviously all the portions are according to the meal plan. Anyone have any suggestions on what I should add/subtract?

Let’s hear it!! What’s been your biggest win so far this week? Could be fitness related, work related, family related, or just something you’ve been putting off that you finally got done 🎯 What’s your win??

Hey Coaches and folks-- As a novice to the program, and being new to the gym at the Y, I do one or two workouts a week there. I am continuing to acclimate and learn the conventions of the place. While doing goblet squats with a new higher weight, a fellow Y member noticed my last set, and suggested a weight belt would help keep posture consistent through each of the sets. Perhaps I should be more mindful of form and, if necessary, use a lighter weight. What do you guys think?

Shout out to @Warren Short who moved down to a smaller belt size this week and is fitting into clothes he hasn’t worn in a long time 👏 What’s one win that you had this week? Big or small, let’s hear it below 👇