Strength, fat loss, and the mistake most people make
A weekly breakdown to keep your training on track
Coaching Corner
Training Tip of the Week
More volume isn’t the answer (most of the time)
One of the most common mistakes I see is adding more when progress slows.
More sets.
More exercises.
More days in the gym.
But plateaus usually aren’t caused by lack of work — they’re caused by:
Poor recovery
Inconsistent progression
Training that doesn’t match your current capacity
If strength or fat loss has stalled, try this before changing anything else:
Keep exercises the same
Focus on progressing reps or load
Improve sleep and recovery for 7–10 days
Progress often resumes when you stop chasing novelty and start respecting consistency.
Fitness News
🏃♂️ Strength Training Gets Backed by the Pros
Leading fitness organizations are now urging stronger coordination between healthcare and the fitness world — especially encouraging strength training for those on GLP-1 medications to protect muscle and functional capacity as weight changes occur.
🧠 New Study on Fitness and Aging
Emerging research shows that physical fitness starts declining earlier than most people think, reinforcing the importance of maintaining consistent training — especially strength work — long before age becomes a concern.
❤️ Heart Health Breakthrough for Women
A new Harvard study found that women gain significant cardiovascular benefits from moderate exercise — even when compared to higher exercise levels needed by men for similar outcomes. This highlights the importance of tailored training and can help shape heart-health focused programming.
🌍 Inspiration from Icons
At 84 years old, Martha Stewart still prioritizes exercise — combining Pilates, strength training, and daily movement routines. Her disciplined approach highlights that consistent fitness habits matter more than intensity alone.
Meet the Best Alcohol Replacement of the Season
As the nights get colder and holiday gatherings fill the calendar, I’ve been craving a new kind of ritual—something warm, social, and feel-good, without the fogginess that often follows a drink. And this season, I found it.
Meet Vesper, Pique’s brand-new, non-alcoholic adaptogenic aperitif—and truly one of the most exciting launches they’ve ever released. Crafted with rare botanicals and science-backed ingredients, it delivers everything I love about a drink: the unwind, the mood lift, the sense of connection… just without the alcohol.
Each sip brings a soft drop in the shoulders, a gentle lift in spirit, and a clear, grounded presence. Sparkling, tart, and herbaceous, Vesper feels luxurious and intentionally crafted—perfect for holiday parties, cozy nights in, and an elevated start to Dry January.
Because it’s new (and already going viral), it will sell out fast.
Nutrition
Nutrition Reminder
Fat loss still comes down to this
No matter how advanced nutrition gets, fat loss still hinges on a few basics:
• Calorie control
• Adequate protein
• Consistency over perfection
If fat loss feels harder than it “should,” ask yourself:
Am I actually consistent week to week?
Am I under-eating during the week and overdoing weekends?
Am I trying to be perfect instead of repeatable?
The goal isn’t to eat like a robot.
It’s to eat in a way you can sustain even when life gets busy.
Study
Protein timing matters less than total intake
Recent research continues to support something I tell clients all the time:
Hitting your daily protein target matters far more than perfect timing.
If you’re getting enough protein across the day, don’t stress:
Exact post-workout windows
Perfect meal spacing
Over-optimizing details
Nail the basics first. Always.
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