Shoutout to @Dina Heller for helping out with workouts the day 💪🏼 Chest press to leg raise - 15 In n out leg raise - 20 Row to deadlift - 10 Squat to press - 10 Alt lunge - 20 X4 🔥

Well I’m setting all pride aside as I admit that I weighed in this morning & weighed more than when we started the 1st shred challenge🙈. Goes to show how horrible I’ve been and totally failed at maintenance. Ready to do this one differently!!🙌 let’s go!!

I would love your recommendations for some good, tasty, clean protein powders! I’ve been using transparent labs and want to try something different! TIA :)

Why We Train Strength + HIIT + LISS (And why missing one holds you back) Most people think fat loss and fitness come from working harder. In reality, it comes from training smarter across different systems. Your body has multiple engines, not just one — and each type of training turns on a different one. The hierarchy matters: 1️⃣ Strength → 2️⃣ HIIT → 3️⃣ LISS All three are important. None replace the others. 1️⃣ Strength Training – The Foundation What it does - Builds and preserves muscle - Raises your metabolism - Improves posture, strength, and joint health - Shapes your body Why it’s essential Muscle is metabolically active tissue. More muscle = higher calorie burn all day, even at rest. Without strength training: - Fat loss stalls - Metabolism slows - The body gets “soft” instead of lean 👉 This is why strength training is non-negotiable. And most of you are already doing a great job here. 2️⃣ HIIT (High-Intensity Interval Training) – The Accelerator What it does - Spikes heart rate quickly - Burns a lot of calories in a short time - Improves cardiovascular fitness - Triggers a strong fat-burning response after the workout Why it’s powerful HIIT teaches your body to: - Tolerate intensity - Recover faster - Burn more calories post-workout But here’s the catch… 👉 HIIT is stressful. It’s like redlining a car engine — effective, but you can’t do it all the time. Too much HIIT without balance leads to: - Fatigue - Plateaus - Inflammation - Burnout 3️⃣ LISS (Low-Intensity Steady State Cardio) – The Missing Link This is where most people are leaving results on the table. What LISS is - Jogging - Incline walking - Cycling - Rowing at a steady pace - Long walks Heart rate: lower and controlled Effort: sustainable, conversational What it does (that nothing else does) - Trains your body to burn fat as fuel - Improves heart health and endurance - Speeds recovery from strength and HIIT - Lowers stress hormones - Builds mental resilience