Here is the list of questions we will be discussing on today's call: 1. How do I stay consistent with my nutrition and training plan while traveling? 2. Do I need to hit my full protein target during the holidays, or is it okay to ease up for a short period? 3. As I near the end of my program, how do I transition into maintenance mode — keeping my results without following a rigid workout and nutrition routine? 4. What are your go-to high-protein, high-fiber snacks that are easy and convenient for busy days? 5. What are some underrated foods we should all be eating more of, and why do they deserve more attention? 6. What did you eat on Friday? (Coach Michael) Do you adjust your meals on rest days versus training days? 7. How much stretching should I be incorporating into my routine, and when should I be doing it? 8. My upper shoulders are chronically sore from overuse. What stretches or movements would you recommend to relieve that tension? 9. How much do race and genetics play a role in someone's fitness progress — and what can we actually control? 10. Outside of workouts, should we have a daily step goal? For beginners doing biking or cardio, how much is enough — and how do you know when your body needs rest? 11. Do you ever recommend fasting — whether that's intermittent, a full day, or multi-day? 12. Is mind-muscle connection actually real? Why does consciously focusing on a muscle during an exercise seem to produce better results?

Hello all! I’ve recently restarted my fitness routine I’m from in Arlington, VA also spending lots of time with family in Eastern VA, Georgia, and Montana. Newly retired, I’m working on losing weight, gaining flexibility, increasing strength and stamina. All the better to hike, bike pack, and keep up with kids and grandkids. The new work with Michael and Myles has made for great improvement!