Chris has dropped 13 lbs (246→233) with ~1 hr/day walking, solid protein (~170g) and ~2,000–2,100 kcal. He feels better but hit a plateau. We cover four fixes: add weighted leg work, balance with back/pulling, track simple progressive overload, and add one short interval session weekly. We also hit knee-friendly lunge tweaks, whether to cut calories (don’t—for now), and why mood/journaling keeps him consistent. Ends with next week’s garage-gym leg basics teaser. Key Moments - 00:18 Warm-up & intro - 04:56 Chris recap (weight, steps, diet, home setup) - 08:14 Wins + current plateau - 09:12 Pillar 1: Legs—add weight + reverse-lunge demo (knee friendly) - 14:42 Pillar 2: Balance—more back/pulling (rows, bands) - 16:15 Pillar 3: Progressive overload + consider gym access - 18:36 Pillar 4: Cardio variety—20s fast / 40s easy - 23:19 Q&A: Calories? Keep steady; build before cutting - 28:41 Wrap & teaser for next week’s garage-gym leg basics NEXT WEEK: Our next Learning Lab kicks off a new exercise basics series. First up: legs! 🦵 I’ll walk you through squats, lunges, and deadlifts with tips for form, progression, and avoiding pain. If legs have ever been a weak spot for you, you don’t want to miss this one. Bring your questions and let’s make leg day less intimidating

In this week’s Learning Lab we dug into two issues almost everyone faces at some point: scale frustration and protein tracking. Michael shared how he’s dropped from 216 to 174 pounds while doing everything right—sleep, steps, workouts, tracking—yet still saw the scale tick up a pound. The reminder here is that a single pound doesn’t equal fat gain. Christie asked if she could track protein without weighing food, and the answer is yes. Cups, spoons, photos, and the hand-portion method can all work if you use them consistently. The real win isn’t perfection—it’s consistency in whatever method you’ll actually stick with. If Michael’s and Christie’s situations hit home, consider volunteering your own questions for a future Learning Lab. These sessions are most valuable when we break down real scenarios from members, because everyone gets to learn from them. If you’re open to on-air coaching—whether it’s about nutrition, training, or mindset—reach out to me directly or post in the discussion board. We’ll line up your topic for a future session so the whole community can benefit from your experience. And as always, keep sharing your wins, struggles, and questions in the group so we can continue building momentum together. Timestamps - 00:02:57 — Welcome + today’s topics - 00:04:00 — Michael’s story & scale fluctuations explained - 00:09:00 — Why weight ranges matter more than one number - 00:10:02 — Calorie tracking accuracy & sustainability check - 00:12:51 — Christie’s question: protein tracking without a scale - 00:22:26 — Final takeaways + invitation to on-air coaching

Many women get trapped chasing 1200 calories a day and obsessing over the scale like it’s gospel. But here’s the truth:👉 The scale isn’t making you more “in control.” It’s stealing your control. Every time you see a number you don’t like, you punish yourself with more cardio or less food. That cycle doesn’t work. What does work is structure: ✅ 100g+ of protein daily ✅ Fruits + veggies for fullness ✅ Daily steps you actually track ✅ Strength training 2–4x a week (3x sweet spot) Track your actions, not the scale. The actions build the body. The scale will follow. This might rattle you—but I’m here to help.

Ever wondered if fasted cardio is the secret weapon for fat loss, or just another fitness myth? In this week’s Learning Lab, we broke it all down — what fasted cardio actually does, the real drivers of fat loss, and why cardio should be seen as a tool instead of punishment. I also walked through the three main types of cardio (LISS, MISS, HIIT), how often to use each, and how to balance them with strength training for the best results. If you’ve ever felt confused about cardio, this replay will clear it up and give you a simple, sustainable game plan.

So I think I’m gonna start calling my video lessons the learning lab it’s kind of catchy. Tomorrow the game plan is to go live at 5 PM Pacific time, I think it works out better for me to have them a bit earlier in the evening. Tomorrow’s Learning Lab: Fasted Cardio & Cardio Basics Here’s what we’ll cover: - Fasted cardio explained – what it is, why people do it, and if it really makes a difference. - Cardio types 101 – low intensity, moderate, and high intensity options (when to use each). - Protocols that work – how to use cardio as a supplement to strength training, not a replacement. - Progression in cardio – simple ways to make walking, jogging, or intervals more effective. - Myths to bust – the truth about fat-burning, overdoing cardio, and why strength training still rules. If there are any other questions or topics, which you want to hear about comment below Also, let me know if any of you will be joining live at 5 PM Pacific