Hey parrrrty people!! I am finishing up the final touches on our first module for Skool: Calculating Calories for Maintenance. This module will hold the information for a key concept I think each person needs to know and understand right at the beginning of their health and fitness journey. See the outline below: - Maintenance Defined - Why nutrition matters for maintenance - Understanding Total Daily Energy Expenditure (TDEE) - Overview of macronutrients (carbs, fats, proteins) and their purpose - The Calculation Equation - The easier equation - Tracking the variables that contribute to TDEE - Success! I am hoping to record and post this module to our classroom within the next couple of weeks. That being said, this module will be FREE to all of my premium members, but a really low $19 investment for all other members. As you know, my goal is to bring the most up-to-date education and information to you all but doing so in the proper way TAKES TIME. Majority of these modules and courses cost hundreds of dollars typically, but I promise to keep these modules as accessible as possible for all my queer-folk. Please drop any questions you have below- exciting stuff still coming your way!! Coach Em

Macros: 20g Protein, 28g Carbs, 7g Fat (245 Calories) Get your breaky ON 🥓!!!!!

A little last minute- but I did have it planned in my head last week! Join me tomorrow at 10:30am for nutrition for massing! Post any questions below! Coach Em

A difficult topic. After coaching for a while, I've experienced, from the coaching perspective, a lot of different family/friendship dynamics that can either make my client's journey easier or harder. Your ability to handle the friction that might come with stating what your goal is to friends/family is extremely important. I have seen my clients make incredible progress- I'm talking 15-20 pounds down in a few months, only to begin to stall out OR even trend back up in weight because they cannot say "No" to their spouse, friends, or other family members. Or, which is arguably more difficult, the friend/family member will actively push back on the healthy habits my client has been implementing, causing that friction in the relationship and the client to "give in" to keep the peace, which in turn impacts my client's progress. How I handle this is different every situation, but here are a few starting points I suggest: - Keep a like-minded and goal focused team around you- it's a no-brainer that your circle should actively push your towards the good things in life, not hold you back. - Continue to remove negative influences in life- goes without saying. Sometimes it's limiting time and setting boundaries if you aren't removing completely. This is your choice. - Educate them on your goals- people have to know! Those good people will honor your goals and even help you stay accountable to them! - Socialize without a food focused event (bowling, coffee, parks, etc)- there are so many others. I am not saying to never go out and grab dinner with people, but I will tell you that if this is done even 2-3x a week and you don't have the education/self-control to select options that still lead to progress, you will not make the progress you truly want. Goals/expectations need to match your actions!!! Let me know if you've experienced anything like this if willing to share! Happy Friday! Coach Em

Come join the meeting for help and tips on how to keep progressing with your goals! Who's in??