Feeling anxious about staying on track with your fitness goals during the holidays? You're not alone. Between shorter days, endless treats in the break room, and social gatherings where you have zero control over the menu, this season can feel like everything is working against you. In this episode, I'm sharing my professional strategies as a personal trainer for navigating the holidays without losing your progress—or your mind.

I break down my three-step approach: know yourself and your unique triggers, create a specific plan for the challenges you'll face, and give yourself grace to be human. You'll learn practical tactics like how to handle holiday parties without overeating, what to do when workout motivation tanks, how to set boundaries when people pressure you to eat, and why the fear of "losing all your progress" is overblown. I also talk about why it's okay—and even healthy—to have seasons where your body fat percentage is a little higher.

Whether you decide to stay strict with your plan, use this time to bulk and build muscle, or give yourself permission to enjoy the season and get back on track in January, this episode will help you make that choice intentionally. Because at the end of the day, your body reflects what you do most of the time, not what you do during a couple of weeks in December.

Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!
• Livestreams on Twitch

GLP-1 medications like Ozempic and Wegovy are everywhere right now, and they can be incredibly effective for weight loss. But here's what most people aren't talking about: if you use these medications without also changing your eating habits and building muscle through resistance training, you're setting yourself up to regain all the weight you lost—and possibly even more.

In this episode, I break down how GLP-1s actually work, why they can be a helpful tool for some people, and the critical mistakes I'm seeing that lead to rapid weight regain. I'll explain why losing muscle mass while on these medications slows down your metabolism, making it even harder to keep weight off long-term. More importantly, I'll share exactly what you need to be doing alongside the medication to ensure lasting success.

Whether you're considering a GLP-1, currently taking one, or just curious about how these drugs work, this episode will give you a realistic, shame-free look at what it takes to lose fat and actually keep it off for good. No magic bullets—just evidence-based strategies that work.

Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me: 1-on-1 Coaching
• Gains Club Membership
• Get My Workout App
• Livestreams on Twitch

Ready to take your training to the next level with heavy lifting? In this episode, we're diving into the final part of my three-part series on how hard you should train during your workouts. If you've been building muscle for a while and you're ready to transition into maximal strength training, this episode is for you.

Lifting heavy feels completely different from high-volume training, and understanding those differences is crucial for your success and safety. I'll walk you through what to expect as you approach muscle failure during heavy sets, why you won't get that familiar burning sensation, and how to recognize when you're pushing hard enough (or too hard). We'll also cover the mental aspects of heavy lifting, proper safety protocols, and how to use your one rep max to guide your training intensity.

Whether you're curious about starting heavy lifting or you're already doing it and want to make sure you're challenging yourself appropriately, this episode will help you train smarter and safer. Remember: this type of training is for intermediate lifters with at least 6-12 months of consistent lifting experience. Let's talk about how to push your limits while respecting your body's signals.Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!