Since we've made quite a few posts since I put these together, here is your reminder that I put together TWO free 14-day Proud Nutrition Coaching program trials. One is for 3-lifting days per week; the other is 4-lifting days per week. Cardio is sprinkled within each one as well as daily body-stat tracking. The important piece of these 14-day free trials is that you get 1 free hour-long needs-analysis call with me. What this consists of is going over EVERYTHING, and I mean everything, that you need as an individual to start your health and fitness journey off right for this new year. I am very candid with these calls, and we really dive into the issues/barriers to success you might be facing and what it will take to get you from beginning to end with your goals. I will not sugar-coat anything 😂 but tbh, you can do anything you set your mind to. To access this, please click the link of which one you prefer below and follow the instructions. 3 Day Program: https://www.trainerize.me/profile/proudnutritioncoachingllc/?planGUID=3a97d7e2505d4eaf8378c196bd53f269 4 Day Program: https://www.trainerize.me/profile/proudnutritioncoachingllc/?planGUID=546814ed051b414caa691d23c9990771 Let me know if you have any questions about these!! Coach Em

Solid discussion tonight guys! As promised, here are the resources I showed during our call! Coach Em

This is a really popular one. Every now and then I will be on a call with someone who has been influenced into thinking that they've finally nailed down how to train based on what phase of their cycle that they are in. To be clear- hormonal fluctuations CAN influence how we feel during training. BUT- the differences across each of our cycles as a female are NOT consistent enough for people to boldly state cycle-syncing recommendations. This is why I coach with the individual in mind. Even with my partner (f) and I- we do not have the same cycle experience. Month-to-month my cycle symptoms will vary- especially if I have changed something in my training regimen I've found. As of right now there's either inconclusive or NO difference for strength, power output, VO2max, or hypertrophy potential. This does not mean that you might not feel like shit sometimes haha. But- let's talk about what you ACTUALLY might need to do if you wake up feeling that way but still would like to train: Autoregulation. There are a couple of ways to go about this. The first is RIR: This will define effort level in a set. - RIR 0= you have zero reps left that you can complete on your own or concentric failure is reached - RIR 1= you have one rep left before concentric failure  - RIR 2= you have two reps left before concentric failure  - RIR 3=you have three reps left before concentric failure  - RIR 4= you have four reps left before concentric failure Now, some of you are my clients and know that for hypertrophy gains- you will be in the 0-2 RIR. This has to do with the weight being lifted during your reps and how close to failure you are. If you are not feeling it, you CAN knock the weight down a little bit to hit the 3-4 RIR for the session. Sometimes, that is okay. You don't always have to grit through it. Something I've learned over the years. Next is Perceived Recovery Status. See attached photo and ask yourself these questions: - Is your Perceived Recovery Status Score Less than 4? - Was sleep poor last night? - Was stress worse today than normal? - Were meals missed or fluids off today? - Any Joint pain or aches?

Thursday February 5th @ 6:30pm CENTRAL - we will have a community progress check in. These will happen MONTHLY and will be a time and place for you to come with your questions/concerns about your progress with nutrition & fitness goals. Heavy on the COME WITH QUESTIONS!! If you are not progressing, I will help you to come up with the next steps you need to take. The one thing I tell my clients is: plateaus will happen, but I (coach em) have been helping people long enough to understand WHY they happen and what to do to get past it (hint, it is not give up lol). Even if your progress is going great, I still want you to come. The thing about community is we have to show up for each other for it to be beneficial. Especially now. It is early-ish, but vote below if you *think* you can make it thursday evening. I think you can change your vote after when it gets closer.

Alright guys! Our first giveaway will happen in February! You will have the month of February to try to win your selection of creatine + preworkout from Natural Science-Based Sports Supplements | Legion!!!! Your contributions to this community give you points. Points are earned when others like your posts, comments, and replies. 1 like = 1 point for the post or comment author. Bonus points will be given when you join a virtual meeting. There will be 3 total in February, each one will be a bonus of 10 points that I will track. This is just the beginning stages still of everything I want to give to you guys! March giveaway will be even bigger, since it's my birthday month we will have some fun! Final total will be evaluated at 6pm central February 28th! Let's have some fun guys!