Fall Flavors? 🤤🍁 I didn’t get a lot of the recipe out in the audio this time. So I’m going to type it here. This is one of those recipes the macros aren’t “perfect” but there’s plenty of protein and micronutrients in this one. Macros are approximate since it’s mixed together and servings of each may vary but here is an outline: Sandwich 4 cans cooked chicken 1.5 cup light Greek yogurt 1 cup dried cherries 1/2 cup chopped pecans Salt, pepper, garlic to taste Sourdough bread 1tbsp EVOO for cooking To make: Drain cans of chicken, add to bowl. Add the yogurt, cherries, pecans, and mix until combined. Add seasonings to taste. Heat a pan, add Olive oil, and then bread. Heat to desired toasted level, place 1/2 cup chicken salad on the bread, enjoy. Macros: (Approx based on serving size of sandwich) Calories: 480 Protein: 41 Carbs: 44 Fat: 16 Salad 6 cups Spring mix 2 apples of choice 1 package bacon 1 cup chopped walnuts 1/2 cup fat free feta 1/2 cup dried cranberries Dressing - Fat free raspberry pecan 2tbsp To make: Rinse your spring mix, don’t be an animal. Add to mixing bowl Place bacon in the oven at 400 degrees until desired crisp is achieved. Somewhere between 10-20min While bacon is cooking, chop your apples, add them to the lettuce along with the chopped walnuts and cranberries. Once bacon is done, place on rack to cool and drain grease. Chop the bacon, add to the bowl. Add your feta and toss until combined Transfer salad into a bowl, add dressing, and eat. Macros: (Approx based on serving size around 1 cup) Calories: 290 Protein: 6g Carbs: 38g Fat: 13g

Chicken potstickers and fried rice babyyyy

D1 finally turned off my app! I’m still working through the emotions of missing the coaches and team mates. I want to let you all know that I’m gunna be Okay 👍 (maybe). With you all here, knowing you want me to succeed, keeps me going. But I still weep….😢 😂

2 days in. Anyone who is doing this program, tell me how you’re feeling! If you’re not, tell me how your week is going in general. I want to hear some WINS or things still on the list planned for this week. Here are day 3 notes: You will see what are known as “cluster sets”. This will be a challenge if you’ve not done them before. I would recommend a couple warm up sets prior to but make sure the weight is light enough not to fatigue but heavy enough to prime your muscles. (Send a message if you’re not sure how). make certain you track rest according to the plan to get full training effect. Any questions of course, reach out! Happy lifting!!

Day 8 for Wednesday Oct 8th. Big Day of thick thigh protocols. Some Warm up Back Squats, some Zerchers, Some Fronts, and some Bodyweight Bulgarians with some tempo. Zerchers might be new. I would do some homework on the movement. Maybe hit a couple trial sets to get the movement pattern. Aim to slightly increase weight each working set. Go slow and prioritize form. If it doesn’t feel right, make an adjustment. If you need help, try taking a video and send it to us so we can give some cues to help! Happy lifting!