The end of the year doesn’t need fixing. It needs space. For the next 48 hours, this space is a quiet reset. No challenges. No targets. No pressure to post or perform. If you want to reflect, you can use these prompts, only if helpful: What actually worked for your training this year? What felt heavy or unsustainable? Where did time slip away without you noticing? What supported consistency, even in messy weeks? Verbalising your reflections helps with accountability. And here in skool is nothing but a safe, like minded community to support and help you in 2026. Just being here counts. One of my reflections this year is trying to not tell my athletes how to build a house, it's giving them the tools and demonstrating how to use them 🥰 Early in January, I’ll be sharing the first in my Synergy Sports Coaching Online Modules. Time Management 101 These are focused modules on helping endurance athletes protect training time without burning out or living with the inevitable guilt of giving up something meaningful in their lives for training. No hustle culture. No rigid schedules. Just practical structure that fits real lives and shift work. For now, take the space you need. It is my gift to you for 2026. 🙌 Erica

I shared this on Instagram, but I want the context to live here. This wasn’t about perfection, restriction, or doing more. It was about applying well-established principles consistently and letting time do the work. Here’s the list in full — with the why. 1️⃣ Black coffee Liquid calories add energy without much satiety, and people don’t reliably compensate for them later in the day. Swapping milk-based coffees for black coffee is one of the simplest ways to reduce daily energy intake without touching food or hunger. This isn’t dieting, it’s just removing calories that weren’t pulling their weight. 2️⃣ Reformer or some form of strength work This isn’t about burning calories. Resistance-based training supports: lean mass retention metabolic health long-term body composition changes Adding reformer or strength into the week is about what weight loss is made of, not just what the scale does. 3️⃣ More fibre Higher-fibre diets are consistently associated with: improved satiety better appetite regulation lower overall energy intake over time Not because fibre is magic, but because meals that contain fibre are simply harder to overeat. This is about making eating easier, not stricter. 4️⃣ High protein Protein intakes around 1.8–2.2 g/kg/day are well supported in the literature for: lean mass retention satiety supporting body composition changes during a calorie deficit This stayed consistent the entire time. Fat loss without protecting muscle is not the goal here. 5️⃣ Creatine monohydrate Creatine is one of the most researched supplements we have. It supports: strength and power output lean mass retention training quality This is about performance and muscle, not fat loss directly, but it matters if you care about how your body adapts. 6️⃣ Strategic swaps (example: powdered peanut butter) This isn’t “fat is bad”. Peanut butter is nutritious and very calorie dense. Using powdered peanut butter occasionally keeps the flavour while reducing energy intake when the calories aren’t adding value.

Run a 5 km time trial on New Year’s Day. 🥳🏆🏃‍♀️ Parkrun is perfect! but any flat 5 km is fine. No race. No hype. Just an honest effort to set your baseline for the year ahead. This isn’t about being fast. It’s about knowing where you’re starting. I’ll be doing mine on New Year’s Day too. Post your time when you’re done. Anyone who completes the New Year’s Day 5 km and logs their time will go into a draw. I’ll randomly select one person to receive one month of structured run programming — FREE!!! December is expensive. This is about supporting people who show up. LFG 🔥