The holiday season is here, and with it comes the temptation to indulge—and overindulge. Did you know the average American gains 1–8 pounds between Thanksgiving and New Year’s? Those who are more fit hover closer to 1 pound, while others creep toward the 8–10 pound mark. Even more concerning? Holiday weight gain often accounts for 50% of the total weight gained annually, and most people never lose it.

When it comes to losing belly fat, especially for women navigating perimenopause or menopause, the standard advice of “eat less, move more” may actually worsen the issue. Why? Because this type of belly fat isn’t just about calories—it’s hormonal.

Three years. That’s how long it’s been since I’ve missed a scheduled weight training workout. While I’m proud of that streak, this isn’t about how “awesome” I am. (Though I might whisper it to my wife every night while she’s sleeping… 😆).

Time management is a constant challenge for many of us. With endless to-do lists and competing priorities, it’s easy to feel overwhelmed. But did you know that investing a small portion of your day into your health can save you immense time and energy in the long run? Studies indicate that it takes less than 10% of the time to maintain your health as it did to regain it in the first place. And as little as one strength training session per week can have significant benefits for your physical and mental well-being.

Happy Mindset Monday! 😎

If you’ve been on a weight loss journey that seems stuck, there’s one crucial factor to consider: stress. An overly stressed body – one that’s constantly taking on more than it can recover and adapt from – creates a “pro-fat, anti-muscle” environment, directly working against our health and fitness goals.

Happy Mindset Monday, everyone! 😎

You’ve probably heard me say this before, but it’s worth repeating – you can’t out-train poor nutrition. A recent study backs this up and provides insights into why focusing solely on “calories in versus calories out” misses the bigger picture.