Most of us have a number in our heads that we think we need to weigh. But where did that number come from and would we even look the way we wanted if we got there?

Michelle and Coach Emily are talking goal weights this week, and they’ve both had this conversation with plenty of clients. Olivia started around 170 with a goal of 140. She’s now around 131 with more muscle, looking completely different than she imagined she would at that weight.

They’ve been through it themselves, too. Michelle used to think 150 was where she’d see the physique she wanted. These days, she’s around 129–130, eating roughly 2,200 calories and maintaining visible abs. Emily was 104 when they recorded this episode, and people regularly argue with her about it because they assume she weighs more. Having muscle changes what those numbers look like.

They also talk about the impatience that comes with wanting your body to change, Michelle’s experience with weight rebounds after competition prep, and a consult with a woman whose previous coach promised eight pounds of muscle in twelve weeks… on 1,200 calories. Michelle had a few thoughts about that. “The land of make-believe” came up.

There’s nothing wrong with wanting a certain result. But getting attached to a number can make it harder to see the progress you’re actually making. As Emily puts it, focus on the things that get you the results. That’s the part you can do something about today.

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Michelle sits down with Amber to talk about what eating and training look like when the person you share a kitchen with doesn't share your goals. They get into:

• How Amber feeds a house where she's the only one who eats the zucchini, without cooking two dinners every night
• Eating her own prepped meal while she cooks theirs, so their food never tempts her
• Why she doesn't want her husband in better shape than her (a Bumstead joke is involved)
• Michelle and Matt's early days of one medium Domino's pizza each, every single night, and how they got from there to tracking macros
• Why Amber says lifting made her more confident in her marriage

If your partner, your kids, or your friends aren't on board with how you eat and train, press play. Amber's rule for her husband is simple: "I'm just asking you to not make it harder on me."

Got a topic you want Michelle and the coaches to take on next? Drop it in the comments or send us a DM on Instagram.

Michelle and Emily went exercise by exercise, top to bottom, on what they actually feel working. Michelle's list is short. Delts, lats, glutes. She doesn't train quads, calves, abs or chest, and somebody complimented her triceps this week anyway.
Emily has been chasing her glute med, so there's a lot here on kickbacks, step downs off a high platform with the dumbbell in the opposite hand, and 45 degree hyperextensions. She also worked out that rolling a couple of yoga mats under the pad on the glute drive machine keeps her knees from traveling, which is how she gets four plates a side on it.
Michelle hip thrusts 260 for four sets and will swear on her grave that the plain barbell version beats every machine built to replace it. Emily does ten or eleven palms-forward pull-ups. Michelle tops out around five and is still annoyed about it.
It ends on mind muscle connection and how many years it takes to build one. Emily said once she could actually feel her lats and her hamstrings, the growth followed. Michelle's rule is blunter. If she can't feel it in her glutes, she stops doing the exercise.
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