I've uploaded a "Scale Fluctuations" course to the "mindset" section of the classroom. Just in time for thanksgiving! I'll post it here for your convenience! Feel free to watch at 2x speed! Gaining weight after a social event doesn't mean you lost all your progress! The scale only gives you your total weight, it doesn't tell you what the weight consists of. It takes eating 3,500 calories over your maintenance to gain a pound of fat. So If you know you didn't do that, then you know the extra weight is not from fat. It's from water retention, extra food in your intestines, heightened glycogen levels, and maybe inflammation. No need to overcompensate to make up for the weight gain. Just resume your plan and you'll be back on track.

I created a list of healthy habits for you guys! Click the "Classroom" tab up top and go into the "How To Use The Community" course to find it. I'll also post it here for your convenience! Follow the instructions on how to best implement the habits to get to your goals. Let me know if I missed any or if there are any that you'll be implementing that aren't on the list! The trick to achieving your goals is not to focus on the result, but the habits that get you there. This is a list of habits to choose from to help you on your fitness journey! If you have other habits you want to try to implement that aren't on here, go right ahead. This is just a list of common habits I've found to help most people. Whether you pick from this list or not, read the instruction in the graphic or in the text underneath it to learn how to best go about implementing the habits to get the most out of them. Feel free to screenshot/download this image to reference later. Instructions: Pick 1-2 habits and spend a few weeks implementing them until you’re consistent with it. Then, pick another one while maintaining consistency with the previous ones. Having healthy habits is what gets you to your goals! - Track calories - Reduce processed foods - Eat at home instead of eating out - Reduce sugars/desserts - Increase fiber - 5 servings fruits and/or vegetables - Reduce calories from drinks and drink more water - Be more active throughout the day, like walking more or having a step goal - Exercise/strength train - Do active hobbies you like more often - Prioritize protein each meal - Reduce fats - Cook without oils or butter - Don’t snack - Change environment (make nutritious foods more convenient, low stress, plan ahead, avoid triggers, don’t buy foods you want to avoid or make them inconvenient to access) - Eat without distraction - Regular eating schedule - Restrict your eating window - Weigh yourself daily - Sleep enough (consistent schedule on weekdays and weekends, limit caffeine, limit screen time before bed, have room dark, cool, and quiet) - Control food portion sizes - Reduce stress - Don't eat because you're bored (are you actually hungry or just want something to do?) - Stop all or nothing mindset with food (you’re either perfect with your diet or you don’t even try) - Stop all or nothing mindset with exercise (you either have a full, optimal workout or don’t even try to exercise) - Implement daily mobility/stretching - do low intensity steady state cardio (endurance) - do vigorous cardio (high intensity, speed)

Go to the "mindset" section in the "classroom" tab to find the course I uploaded on motivation. I've also posted it here for your convenience! What good is setting a goal if you don't actually go out and do it? I've got you covered on how to fix that 👍. Feel free to watch at 2x speed! "I'm waiting for motivation, then I'll do it!" You've got it backwards! You get motivation from results, and you get results from action! The secret is to aim low. I mean super low. If you're struggling to get workouts in, your goal should be to just get dressed for the gym. If you're dressed for the gym and have your shoes on, you're more likely to get into the car. If you're in the car, you're more likely to drive to the gym. If you're at the gym, you're more likely to warm up. If you warm up, you're more likely to exercise. In this example and in the video I'm talking about physical activity, but you can apply this to everything. If you aren't motivated to weigh out your food, just set the food scale on the counter with a plate already on it the night before and try to just weigh your first meal of the day. You'll be more likely to weigh lunch if you do. If your goal is to go to bed earlier, try to go to bed just 5 min earlier so your routine doesn't have to change that much. If your goal is to eat more vegetables and you hate them, try to just eat 1 broccoli or baby carrot or whatever your most tolerable vegetable is with lunch. You'll be likely to have 2-3 more. The hardest part is just starting. Make it super convenient to make that first step happen for you. If you can just put in the effort to accomplish a small task that gets you started, you'll be much more likely to follow through with the goal at the very end. Watch the video to explain what I mean. Here's a graphic to summarize what I mean as well.