We draw a hard line between holiday hype and actual progress and lay out a simple, disciplined plan to lose 15 pounds before January without living in the gym. Track macros, lift with intent, move more, hydrate well, and protect ten minutes of daily stillness.

• quarter‑four reset and mindset for discipline
• why three holidays do not justify three months off
• how to set calories and macros with simple math
• strength training three to four days that progresses
• cardio support and NEAT through daily steps
• minimum 7,000 steps as a baseline target
• hydration goals, sodium nuance, and energy
• eat at home with one planned meal out
• ten minutes of stillness to cut overstimulation
• accountability, non‑negotiables, and choosing to be the outlier

I’m offering a coaching special for the next three months — DM me and I’ll tell you the deal

Podcast Instagram
Behind the Scenes with Hads
Become Hot & Healthy with Hads
Learn more about Hads