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Merry Christmas to those celebrating, and warm wishes to all of you as the year comes to a close.

I want to take a moment to say thank you.

Thank you for trusting me with your goals, your questions, and your concerns. It isn’t always easy to show up to the gym after a long day at work, a sleepless night, or on a cold and rainy morning, yet you did, and I applaud you. I am genuinely grateful to play a small part in your health and fitness journey.

Cheers to a healthy, strong, and joyful New Year! 🎉

Here’s a great read on protein powders.

https://fortune.com/well/2025/06/25/protein-powder-gut-health-bloating/

Over the years, many of my clients have told me they feel a bit “icky” after meals packed with protein powders. There are a couple of reasons for this. Most powders contain additives that can irritate the gut, and meals built around them often lack the fiber our digestive system needs to work well. And since protein powders are dietary supplements, they’re meant to supplement a real-food diet, not replace it.

I’d be lying if I said I follow a strict workout plan. I train intuitively for the most part, but I always stick to a few foundational exercises and build on from there depending on what I need to work on for personal or wrestling goals.

This is my attempt to write down my routine for your own inspiration:

• Monday: DAY 1 LEG DAY

• I walked for 30min uphill on the treadmill (level 10/speed 3).

I haven been consistent with my squats due to lots of travel lately but I decided to bring them back on the menu.

• I warmed up with 3 light sets of 6 reps, l continued with 4 working sets of 6 reps at 135lbs.

Running out of dinner ideas? Bill just shared this new recipe, and it might be your next favorite

https://www.budgetbytes.com/maple-dijon-chicken/

https://thehealthyfoodie.com/high-protein-post-workout-berry-overnight-oats/

I’m thinking of putting together a small sourdough bread workshop (limited to 5 people) for anyone interested in learning how to bake their own bread at home. If that sounds like something you’d enjoy, let me know!

https://cookieandkate.com/overnight-oats-recipe/

Moona also adds Greek yogurt and frozen wild berries.

https://cooking.nytimes.com/recipes/1023667-turkey-barley-soup

I couldn’t find turkey breast, instead I just used chicken. Iareas of just barley I mixed in some faro as well. Delicious!🥕

If you have a favorite recipe please share it with us so we can all try it. 🙏🏻

https://www.theclevercarrot.com/2020/05/homemade-fluffy-sourdough-pancakes/

I like to add sub half of the flour with almond flour. Instead of butter I add 3TBS of ricotta cheese or Greek yogurt. To add more flavour I sometimes add lemon zest and juice. Enjoy! 🍋