Wednesday is New Year’s Eve. It's been a great holiday season—and it’s not quite over yet. Like many of you, my routines haven’t been perfect. And that’s okay. This season has looked a little different for me because my goal hasn’t been fat loss or tightening things up. It’s been intentional weight gain—specifically muscle. Over the last few months, I’ve gained about 10 pounds by: - Eating more (on purpose) - Prioritizing protein - Lifting heavier - Staying consistent with training - And adding support from peptides like Tesamorelin and Ipamorelin (often stacked with a GLP-1 to help spare or increase muscle) Come January, I’ll dial things in a bit more. But right now, I’m not “off track.” I’m being intentional. How to Be a Better Deviator (Instead of a Chaotic One) This is what intentional deviation looks like for me: - I deviate at most once per day during this season (I have way too many treats around my house right now) - I start my day with a solid, protein-focused breakfast - I eat every 3–4 hours after my first meal - I limit carbs and foods with added sugar at night. If I do eat them I make sure to add protein and fat. - I aim to shut down eating 2–3 hours before bed - If I do eat late, it’s generally protein and fat, not sugar - I start my day with water, electrolytes, and creatine - I stay consistent with workouts Monday–Friday, focusing on: mobility, core, functional strength training - I try to get my daily dose of sunlight most mornings - I avoid eating unhealthy leftovers so I don’t keep assaulting my body after I’ve already deviated - I do my best to avoid gluten, packaged processed foods, added sugars and most dairy - I limit foods with added sugars, and if I drink, it’s usually vodka or tequila No extremes. No guilt. No pretending. Just intention. The Reminder Progress doesn’t come from perfection. It comes from structure, awareness, and consistency—especially during seasons like this. Enjoy the rest of the holidays.

Merry Christmas team. I hope you are having an amazing day. Tomorrow there will be an 8 am session with Cheryle in Belmont, but no livestream session. I do have a Friday workout ready for you now on-demand. Have a great night.

As things settle in the next few days and as the year comes to an end, take a pause & breathe to remember all of your wins in 2025. This will help you ground, reduce stress and finish this year with a bang. Have an amazing Christmas Eve.

Hi Team, Please see the following changes to the schedule below: -Wednesday 12/24 Livestream workout will be at 8 am instead of 7 am -No Livestream workouts on 12/25 or 12/12/26 *See on-demand for workout of the day -Belmont: 8 am only on 12/24 & 12/26 *No 6 am