Pets make the world go round. Show off your companions <3 Meet my fitness accountability partner, Freyja. She's a Belgian/Dutch shepherd mix and black cat with all the sass. She's better than a fitbit reminder of its time to get moving as she will slap the phone out of your hand, and replace it with her favorite toy or leash. Want to get your heart rate up? Take her for a walk at night when you only see her scary eyes and she chases you....for fun On the flip side, Dumpling, pitty/lab mix is my recovery partner. He loves to remind us to stop and smell the flowers and absorb sun as much as possible. Want a movie marathon, he will share your popcorn. Watch out for any horses that show on screen, those are big scary dogs.

Hey guys! Happy Monday! I wanted to ask and see if there is any interest in morning meetings in this group? I have no clue how your schedule's are- mine is fairly flexible day to day. Just trying to think of different time options in case it is needed/wanted! Comment below the times that work for you typically during the week & weekend AND your time zone. Coach Em

Hey all, what kind of hobbies do you do in your free time? I have a hard time being idle and always on the lookout for the next shiny obsession. Currently I've replaced baking/cooking/smoking with leatherwork, and once it gets a bit warmer will go back to fly fishing. Also a big nerd and my go to are video games. What do you get up to to clear your mind??

This was one of the questions posted on the nutrition q&a post a couple weeks ago and I'd like to take the time to address it here. On the subject of "which is better" I'd like for you to instead ask: "which is most optimal for ME." Here's why: To discuss protein shakes first- you'll have isolates and slow-digesting (for the whey options at least). Isolates are going to be the fastest digesting, meaning they are going to be the most optimal for pre/post-workout. Pre-workout: providing a bolus of amino acids preliminary to your workout, which can be beneficial of course for both the workout and recovery. Post-obviously those amino acids will be utilized in the recovery aspect from that workout. If you ask here, "which is better, pre or post?", do not overthink this. Both are great options and it can be your preference as well. Live in the nuance fam. Slow-digesting shakes are going to mimic the digestion rate of whole-food protein sources i.e. hours. This is just a great option for a snack and to help manage hunger while in a deficit or if your work schedule has you super busy for long stretches of time. With protein bars- there are a lot of good ones out there, Barebells being one of the better tasting ones imo. But to know if a protein bar is "worth it" you take a look at the nutrition label. You'll want to see if it's got at least 10g of protein per 100 calories. Typically, protein bars will sit around 200 calories, so I definitely want to see a minimum of 20g protein for that bar then. Which should you choose, bar or shake? 1. Choose bar if you're wanting more of a "food" option or crave sweets for example. They aren't my personal favorite, but they do work for a lot of people who need a quick snack. 1. Choose a shake if - You want to keep the cals a bit lower, use a powder for this. - You have to drink something as opposed to eat something due to your work schedule - You're wanting a thin shake (isolate) to help you hit your protein while you are BULKING (hunger will be lower for people during a phase like this so isolates can help)

Who is ready for 2026?!?!?! I am FOR SURE!!! To start the year off right for our nutrition and fitness group, I put together TWO free 14-day Proud Nutrition Coaching program trials. One is for 3-lifting days per week; the other is 4-lifting days per week. Cardio is sprinkled within each one as well as daily body-state tracking. The important piece of these 14-day free trials is that you get 1 free hour-long needs-analysis call with me. What this consists of is going over EVERYTHING, and I mean everything, that you need as an individual to start your health and fitness journey off right for this new year. I am very candid with these calls, and we really dive into the issues/barriers to success you might be facing and what it will take to get you from beginning to end with your goals. I will not sugar-coat anything 😂 but tbh, you can do anything you set your mind to. To access this, please click the link of which one you prefer below and follow the instructions. Lmk if you have any questions. You can dm me on here or just comment, either way is fine. 3 Day Program: https://www.trainerize.me/profile/proudnutritioncoachingllc/?planGUID=3a97d7e2505d4eaf8378c196bd53f269 4 Day Program: https://www.trainerize.me/profile/proudnutritioncoachingllc/?planGUID=546814ed051b414caa691d23c9990771 This is the first time I am running trials like this so please lmk if there are any issues and I will fix them! P.S.- My partner and I will be out of town/limited service til Sunday (bad timing I know but hey, she's spontaneous) so don't fret if I am a bit slow to respond but I GOTCHU!!!! Let's kick 2026's ASS!