It’s that time of year.. work parties, friendsmas, family gatherings, social events. And with that comes a whole lot of opinions about what you should be eating or drinking.

Let's talk about how you can navigate the “c’mon, live a little” crowd without letting other people make decisions for you.

Because what you choose to do is none of their business ..and what they choose to do is none of yours.

You can enjoy the holidays, eat the foods, drink the drinks, go off your usual routine and still be healthy af.

You’re also allowed to say no. Or do things differently. Or not explain yourself at all.

My only goal here is helping you feel more confident in your choices this time of year - whatever they look like. Let's talk about it.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Had the pleasure of having fellow coach and trainer - Ocean Trail - on for this episode. Ocean is a mom of two, former collegiate athlete and bodybuilder whose entire coaching philosophy centers around helping people get sustainably jacked.

In this episode, we dive into the reality of postpartum weight loss, the pressure to “bounce back,” and what a healthier, more realistic approach actually looks like for women after having a baby. Topics discussed:

-Bounce back culture. What it looks like before kids vs. after

-The pressure many women feel postpartum around timelines, body image and comparison

-Why so many women feel rushed to “get their body back”

-General guidelines for postpartum fat loss

-Mindset shifts and reframes for intrusive thoughts around body image

-Ocean’s personal postpartum fat loss and body recomposition phase

-How postpartum fat loss differed from pre-pregnancy efforts

+ so much more in-between! I enjoyed this chat and I know you will too.

Where to find Ocean:

IG: @ocean.trail

Join her group training program HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Answered as many as I could on this one - ty again to everyone who keeps asking q's + engaging on social media. Topics discussed:

-Is it safe to exercise when you're sick? How to use the neck check + some other reminders.

-How much does cardio impact hunger?

-Do I recommend supplementing with magnesium for stress management?

-Does steaming veggies lower nutritional value?

-When to throw out your leftovers

-Feeling a lack of motivation with lifting + what you can do about it.

+ so much more in-between.

TIA for listening!!

Where to find me:

IG: @lukesmithrd

Check out my website HERE