Here's a question I got asked: "We are going to be away for 13 days in california for memorial. I won’t have access to a gym or the amount of protein I usually intake. I’m thinking of taking my protein powder. And planing on waking everyday. but will this mess up progress?" In short, it depends, but nothing is irreversible. Likely making new progress won't happen, as you'll have a lot factors outside of your control, nor do you want to stress yourself out unnecessarily. But you can MAINTAIN progress IF you: - prioritize protein at all meals (aiming for 100g/day, even without tracking) - follow this rule: you can have anything you want, but you can't have it all at the same time. So dinner includes, appetizers, wine, desserts, and fries on the side? Pick what you want MOST and swap out the rest for something of lower calories and more nutrient dense. - do some body weight workouts. This means something over nothing! All Premium and VIP Breakthrough Pro members can have access to our travel workout program through the Everfit app. You won't necessarily build muscle this way, but you can maintain. - MOVE! This is usually an easy one on vacation. Keeping steps high will keep that metabolism burning. - Don't forget to drink water! Chug some in the morning, and chug a class or 2 before your meals. Keep it simple. That will get you farther than you think! Any questions about this? Drop them here!

Sometimes life just feels heavy. Recently, I've had to dial back food tracking with three clients - Not because they were failing or losing progress, but because life was asking a lot from them outside of fitness. It works for them because they’ve already done the work. They know what balanced meals look like.They understand protein, portions, and why certain habits matter.They’ve built awareness and skills that don’t disappear just because we temporarily remove tracking. One of the biggest misconceptions in health and fitness is that progress always looks like pushing harder. Sometimes progress looks like adjusting the load. When stress is high, schedules are packed, or life feels overwhelming, adding more pressure isn’t always the answer. Sometimes the smartest move is stepping back to a level that supports consistency instead of draining it. Dialing things back isn’t quitting. It's a strategy. What’s the point of being perfect if it isn’t sustainable? I know you want to do all the things, but sometimes you just can’t. If you’re in a season where things feel heavy: 👉 Focus on simple meals you already know work. 👉 Lean on routines instead of strict tracking. 👉 Give yourself permission to maintain instead of push. 👉 Remember that knowledge and habits don’t disappear. Stay in the game even when life gets messy. And sometimes staying in the game means shifting gears, not hitting the gas harder. What are you struggling to be consistent with the most right now. We want to help!

It takes time. All of it. The workouts. The results. The meal planning. There are ups and downs. You get sick. You get injured. It's tough. And honestly, you’re basically paying us so you can do hard work, right? 😂 So why does it matter that you stay the course? Because… what’s the alternative? Let’s say you QUIT. Now what? Scenario 1: You go back to eating however and not exercising (or exercising, but not correctly). You’re still not seeing results and now you’re even further back than where you started. Scenario 2: You try another diet. It lasts a few weeks.Then you fall off. Your metabolism takes another hit. And again… you’re further back than before. Scenario 3: You hop on a GLP-1 because… why not, right? You see results (or maybe you don’t, I’ve seen that too).Then you stop it. You gain the weight back…and sometimes more. Even though GLP-1s can be helpful tools for some people, you still have to do the work. There is no shortcut that replaces consistency. Scenario 4: You stick with it. You get more consistent. You get serious about your results. You get honest about your habits. You actually look at how you’ve REALLY been doing. And you change. You do it long enough that you’re not doing it for results anymore -you’re doing it because it’s your lifestyle. It’s second nature now. And one day you realize…you don’t even recognize yourself anymore in the best way. You became so focused on the WORK instead of the GOAL that you hit it without even realizing it. Maybe it took 12 months. But you’re there. And wow… does that feel good. So the question is simple: Which path are you choosing? This week, I want to hop on a group call. I want to hear: - what you’ve been working on - what you’re struggling with - what you need more help with Let’s take action. Don’t just sign up for another thing you won’t finish. Stick with it this time. Comment on this post if you’re in. 👇

When your body burns fat, it doesn’t turn into heat or energy and disappear. It gets converted into: - carbon dioxide - water And over 80% of that fat leaves your body through your lungs when you exhale. Yes, you literally breathe out fat. Which means when you sleep deeply, for long enough, in a low-stress state…you are giving your body the best possible environment to oxidize and remove stored fat. Sleep is not passive. It is when fat loss actually gets processed and released. On the contrary, when sleep is short or inconsistent: - Stress hormones stay high - Blood sugar control worsens - Hunger increases - Cravings go up - And your body holds onto fat instead of letting it go You can be in a calorie deficit on paper and still struggle because your body is stuck in survival mode. Fat loss requires safety and sleep is one of the mechanisms that creates that signal. Lorenzo and I don’t treat sleep as optional. We treat it like: - protein - steps - training Because recovery is just as important as training. Training sends the signal.Sleep does the work. And again like we always say, you don’t need perfection, just consistency: - 7-8 hours most nights - A regular bedtime - Less phone time before bed - Caffeine earlier in the day One bad night won’t ruin progress but a pattern of them absolutely will. This week: - Pick a bedtime you can keep - Protect it like a workout or a self-care appointment - Watch how hunger, cravings, and scale weight respond

Let’s talk about one of the most underrated, high-impact fat loss strategies we use ourselves and coach our clients to do too: “Eat like a dog.” Not literally, but mentally. Here’s the background: Dogs eat the same thing, every day.They don’t stress over flavor.They don’t scroll Pinterest for new meal inspo every morning.They eat to fuel themselves, not to entertain themselves. And if you’re in a fat loss phase or working on consistency, that mindset will take you way further than trying to reinvent every meal. Why this works: ✅ It removes decision fatigue ✅ It makes tracking 10x easier ✅ It keeps your meals high-protein and low-fuss ✅ It reduces mindless snacking (because your meals are structured) ✅ It’s repeatable, and that’s what actually gets results What this looks like in real life: - Eating the same 1–2 breakfasts every day - Building your lunch/dinner around protein, a carb, and a veggie (like a basic protein bowl) - Repeating meals during the week, even if it’s “boring” - Keeping flavor simple (salt, pepper, hot sauce, done) Not every meal needs to be the best thing you’ve ever tasted. It needs to keep you full, fuel your body, and support your goals. Coach’s Note: You can still enjoy food and you can still have variety long-term.But first, build the habits and the consistency. Earn the right to get fancy. Try this: This week, pick 1-2 go-to meals you can repeat daily (even if they’re basic).Stick to them for at least 5 days. Make it boring. Make it easy. Make it work. Post your “dog meals” in the comments 🐶👇