As we close out the year and head into the holidays, this will be our last live coaching call before we pause for the next two weeks. No calls. No Zooms. Just space to rest, reflect, and be present. Because of that, today’s call is about integration, clarity, and intention — not doing more, but carrying the right things with you into the holiday season and into 2026. This time of year can feel noisy and ungrounded. Routines loosen, sleep shifts, stress creeps in, and it’s easy to drift — physically, mentally, and spiritually. Today we’ll focus on: ✨ staying grounded when structure disappears ✨ protecting your energy through the holidays ✨ reconnecting to what matters most ✨ maintaining your health without perfection or pressure ✨ setting simple anchors you can return to over the next two weeks We’ll also touch on: ✔ digestion & stress eating ✔ sleep during disrupted schedules ✔ blood sugar balance over the holidays ✔ inflammation, pain & movement ✔ hormones, GLP-1s, peptides, and general wellness questions You’ll be able to ask questions live — or simply listen and receive. 👉 When: Today @ 4:00 PM PST 👉 Where: Live on Zoom: https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 👉 Who it’s for: Adults 45–85 who want to finish the year grounded, calm, and clear If you’ve been feeling scattered, tired, overwhelmed, or disconnected — this is a good place to land before the holidays. We’ll be back after the new year. Today is about closing this chapter well. Join us here:https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 🙏 Feel free to share this with someone who could use a moment of grounding today.

A 7 Daily Primal Needs Resource curated by Coach Brien Shamp, featuring Lori Yu, PT 🌬️ Why Breathing Is Your #1 Primal Need Breathing is the first movement pattern you ever learned — and the one most people lose. When we live in chronic stress, breathing shifts into a shallow, chest-dominant pattern. Over time, this inverted breathing: - Disconnects the diaphragm from the pelvic floor. - Disrupts core stability - Increases back pain and pressure issues. - Contributes to stubborn belly fat. - Makes strength training and even walking less efficient. If breathing is off, everything built on top of it struggles — including fat loss, posture, digestion, and hormone balance. This is why we start here. 🛠️ Step-by-Step Training Progression Follow these in order. Don’t rush. These drills teach your body how to manage internal pressure — the foundation of a healthy core and pelvic floor. 1️⃣ The Principles (Start Here) Standing Core Breath Learn 360-degree rib expansion while staying tall and relaxed. This is where you reconnect breath, posture, and pelvic floor coordination. - 🎥 Video: Standing Core Breath Principles 2️⃣ The Sensory Reset Prone Core Breathing (Face Down) If you’re a chest breather, this position provides feedback that forces air into the ribs, back, and pelvic floor. - 🎥 Video: Prone Core Breathing 3️⃣ Gravity Resistance Quadruped Core Breath (All Fours) Now you begin coordinating breath and pelvic floor against gravity — a critical step before loading the core. - 🎥 Video: Quadruped Core Breath 4️⃣ Loading the Core Modified Bird-Dog (Opposite Arm & Leg) This tests your ability to maintain pressure control while moving — exactly what happens in real life and workouts. - 🎥 Video: Modified Bird-Dog Video 5️⃣ Advanced Stability Quadruped with Abduction / Adduction This is advanced. Lateral weight shifting demands refined pelvic floor control and coordination.

All good now. Sorry for the confusion.

🧠 Recent News About “Research-Only” Peptides — Here’s What Matters You may start hearing more discussion about “research-use-only” peptides and injectable products being restricted or removed. If this is new to you, you’re not alone. Here’s the key distinction that often gets missed 👇 There is an important difference between: • products sold online as “research-use-only” • and physician-prescribed therapies provided through licensed pharmacies “Research-use-only” products were never intended for human use, yet many were marketed and used that way. That lack of oversight is where problems arise. What does matter — and what remains appropriate — is working inside the medical system: ✔ evaluation by a licensed healthcare provider ✔ prescriptions written by clinicians ✔ medications dispensed by licensed U.S. compounding pharmacies ✔ appropriate monitoring and follow-up As a coach, my role is education, lifestyle support, and accountability — not prescribing or diagnosing. When clients I work with have questions about medical therapies, I refer them to a licensed telehealth medical team that partners with 503A compounding pharmacies and uses pharmaceutical-grade products only. All medical decisions, prescribing, and care are handled entirely by that clinical team. Clarity matters more than ever. Doing things the right way has always been the priority. Education over fear. Responsible care over shortcuts. DISCLAIMER This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. I do not prescribe medications or provide medical advice. Any medical therapies referenced are prescribed and managed solely by licensed healthcare providers. Always consult your physician or qualified medical professional before starting or changing any medical treatment.

One of the best gifts you can give yourself this season: Making small deposits into your body’s healthy ‘bank’ account! Every workout, solid night of sleep, or balanced meal adds to your balance. Skip them too often, and you’re making withdrawals. The more consistent your deposits, the stronger and more resilient you become, physically and mentally. The best part: Research shows that even 20–30 minutes of strength training is enough to help you maintain your muscle, metabolism, and steady energy through the holidays (This is my daily workout norm). So instead of starting from scratch in January, you’ll already have a solid foundation to build on. Your Holiday Strength Plan: This circuit uses something called peripheral heart action (PHA) training to boost strength and metabolism in less time by alternating upper & lower body exercises. How to do it: Pick 5 moves from the list below. Do 10–12 reps of each. Move quickly between exerciss. Rest 60 seconds. Repeat 3–4 rounds or 25–30 minutes total. Sample Circuit: 🏋️ Goblet Squats (lower body) 💪 Push-ups or Chest Press (upper body) 🏋️ Reverse Lunges (lower body) 💪 Bent-Over Rows (upper body) 🏋️ Glute Bridge or Hip Thrusts (lower body) Your weekly strength game plan: ✅ 2 full-body PHA sessions ✅ 1 shorter 'express' session (3–4 moves, 15–20 min) ✅ Walks, yoga, or recovery on the other days That’s it. Each session is a small deposit that keeps your body strong, your energy steady, and your metabolism humming, even when life gets busy or the holidays throw your routine off. Your future self will thank you. 😉 Committed to Your Success, Brien ShampGLP-1 Coach • Nutrition • Fitness • Accountability Helping adults 45+ feel better, get stronger, and reclaim their health — without overwhelm. P.S. The challenge isn’t usually the workout itself... it’s showing up consistently to do the workout. That’s where accountability makes all the difference! My clients often tell me that having someone to check in with (and cheer them on) is what keeps them from slipping back into “I’ll start Monday.” If you want that kind of support, just reply with “READY” and I’ll share how we can build it into your plan.