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!

Hey I’m Joe and live in Austin Texas

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?

It’s official - Coffee with Coach (live Q&A) is tomorrow (Saturday, March 21) at 10:00 AM EST ☕️ Drop your questions in the comments and we’ll talk through them on the call tomorrow - anything you want help with or you’re just curious about. I’ll try to get through all of them. Gonna be a chill, fun one. See you there! 💪

Greetings all. I’m a married father of 4, from middle school to college aged and my wife and I call Charleston, SC home. During the day, I plan vacations for a living. (🔗 in profile) I finally took my health seriously in November after my doctor said it was time for a CPAP. I’m in month 4 with @Michael Dean and I’m down 25lbs, 5” at the waist, and have significantly improved my sleep. I’m looking forward to the next four months as we pivot from critical weight reduction to physique development.