Happy Friday guys!!!! I wanted to see what everyone normally does for the holidays! I am contemplating setting up a Holiday Week WOD/Challenge but would like feedback on workout preference: - Home workouts vs Gym? - We want some cardio sprinkled in? - Step goal or walking minutes goal per day? - Water goal? We will have it tracked in here. Sometimes having a little something to do each day helps when our time might be limited. Let me know in the comments! 😤

Alright fam, we've got 2 weeks until 2026. I want to know, from EACH of you- what is ONE thing you are leaving behind in 2025 and ONE thing you are taking with you into the new year? The thing I am leaving behind in 2025 is letting my impatience run the show 😂. I think a lot of that is influenced by the culture we live in, but realistically, anything good or worth doing/changing is going to take some time. So, I would like to take with me 'enjoyment of the process/journey' with every part of my life! What about you? -Coach Em

Hi everyone! Since this is the very beginning of our community, I'd like to have a post for all members to write up an introduction so we can all get to know each other better. This is optional and please only share what you are comfortable with! If you want to do this, please comment below and include: - Name & Pronouns - Where you’re joining from (city/state or time zone) - What brought you here - Primary goal (nutrition, fitness, consistency, energy, WL, etc.) - Current movement style (gym, home, none, returning after a break) - One thing you’re excited about Alright, I am Coach Em (she/her) and I run this from Kansas City. I wanted there to be an inclusive community for queers to learn the CORRECT information about nutrition & fitness. Many of you have joined from TikTok, which is sick!. TikTok is great, but time after time I see viral posts with mediocre and/or just blatantly incorrect information that people try to implement. If you follow me, you know my content is more educational based & long. This place will be for even more dense material so you actually learn the "whys" behind things instead of someone saying "do this bicep exercise for blah blah." Lmao, we will learn the why and the how. My primary goal for fitness is steady strength increase & endurance increase. I am healing my calf from a running injury as well. I'd like to cycle a century when the weather is a bit nicer. With that, my current movements are: weight lifting, cycling, & running! One thing I am excited about is just building this community and getting to know each of you!!! Happy Monday!!!

A common theme, in the winter months especially, is a drop in NEAT. The main driver of NEAT is our daily step count. It makes sense- it gets darker earlier, the sun doesn't rise until around 7am, it's colder, our body naturally wants to conserve energy by staying warm (shivering burns more calories per hour). The last thing we want to do is move, so we fidget less, take less steps, and stay bundled up. The reason NEAT is so important for successful fat loss is because it accounts for approximately 15% of our total daily energy expenditure and is typically the largest factor that contributes (our exercise contributes approximately 5%, the rest is made up by basal metabolic rate and thermic effect of food). This is why my clients are required to track their steps and HIT them. Every 2000 steps = ~1mile = ~100 calories burned. You can see how this matters. If I've got your steps set at 8,000, as your coach I am expecting that to contribute to your daily/weekly calorie expenditure with 400 calories. This is apart from your nutrition plan, resistance training, and structured cardio- all of which are setup to drive fat loss at a sustainable rate. If steps are consistently not hit- it's either a discipline issue or a schedule issue- which I try to figure out and address accordingly. I expect feedback on so we can adjust and continue. If it's discipline, you need to think about your "why" again and recenter you priorities. If it's schedule (ie working overtime and being the primary caregiver etc) then steps can be adjusted DOWN and nutrition/cardio will be adjusted to match the caloric expenditure needed to keep the same deficit. Again, this is why tracking variables is super important. It takes practice, especially if you are new to this journey. Sometimes, it IS the plan that isn't setting you up for success. It's a delicate balance between being honest with yourself about your efforts and determining whether or not the plan makes sense to you as an individual.

Hi everyone! My name is Emily (most people call me Coach Em) and I am the admin/leader and head coach of our group. My background and education are in exercise physiology from the University of Nebraska at Omaha and I bring an abundance of experience and knowledge related to exercise and nutrition. I am always engaged in continuing education and mentorship to bring you the most up-to-date information on all things exercise and nutrition. Below you'll find my current qualifications. My qualifications are: 1. Master of Science in Exercise Physiology, University of Nebraska at Omaha 2. Bachelor of Arts in Corrective Exercise Performance Enhancement & Health 3. NASM Certified Personal Trainer 4. Precision Nutrition Level 1 Coach 5. Precision Nutrition Sleep, Stress, Recovery Certificate 6. J3University Applied Hypertrophy Module Certificate I am the owner and founder of Proud Nutrition Coaching LLC, a remote coaching service dedicated to helping LGBTQIA+ individuals and Allies achieve their health and wellness goals. I offer 1-on-1 coaching, educational consults, family nutrition, and webinars. You can find more information on these here: Services | Proud Nutrition The goal of this group is to provide a safe space and community for LGBTQIA+ individuals seeking support for their nutrition + fitness goals. This is a great way to also share your experiences and learn from others in the group as well. Of course, you'll have me in your corner too! In this group you'll expect three things: 1. Applicable nutrition and training advice regularly with discussion and answers to your questions. 2. Guides, handouts, resources, recipes etc. 3. Member-only webinars, educational content, and Q&A's. Lastly, please keep all discussion cordial. There are no "dumb" questions, and I will happily answer most! If there is something super specific/personal you'd like to ask, please reach out to me via text/call at 913-815-0945 and we will setup a time to chat.