Are you trying to maintain weight loss goals during this holiday season? It can be hard to stay motivated and stick to your plans while surrounded by all the special treats. Coaches Crystal, Ryan, and Megan are here to help you navigate through the challenge of sticking with weight loss plans during December and beyond.

With their guidance, you will have support on topics from nutrition expertise to meal plan ideas. We'll provide tips on how to make healthier choices when eating out or attending holiday parties, as well as strategies for success that are tailored specifically for you. In addition, we'll help set realistic expectations and boundaries that align with your weight loss goals so that you can still enjoy time with family and friends without feeling overwhelmed.

In this episode, we cover:

• Healthy Holiday meal suggestions for groups

• Nutritional tips for a packed schedule

• How to get through the office parties

• Staying consistent with your goals

• Setting realistic expectations for weight loss

• How to manage your stress (cortisol)

• How to close out the year feeling good

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

It's the holiday season and there's no better way to make your dinner a memorable one than with healthy recipes. But how can you ensure that nutrition, taste, and weight loss goals all come together? Registered Sports Dietician Bianca de la Rosa joins Coach Crystal to help you find the balance for a great holiday meal that everyone can enjoy! This episode covers:

• Why you should focus more on protein and less on fat

• How to Add spices for additional taste

• Swapping yogurt or bone broth for traditional ingredients for additional protein and less fat. (And keep the great taste!)

• Getting the veggies in - even if they are topped with sauce

• Sharing a specific recipe that you can include in any holiday gathering

• Remembering to focus on your family and friends

• Enjoying the meal that is available - even if it's just one spoonful!

• Sharing your goals with your friends and family - you might inspire them to join you!

• The keys to enjoying alcohol without setting back your weight loss efforts

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

You can make Friendsgiving a fun and meaningful gathering by bringing something delicious that works with your nutrition goals. Before heading off to the party, let’s talk about how to choose what to bring, how to modify family favorite recipes, and why it's important not to only focus on the food.

The great thing about Friendsgiving potlucks is that everyone brings their own twist on classic dishes. It's an opportunity to show off your cooking skills while also pleasing the whole crowd. Whether you want to bring a side or dessert (or both!), making a dish that fits into your nutrition plan doesn't Coach Amber is here to help! We discuss:

1. Attending a Friendsgiving Potluck

2. How to choose what to bring to the potluck

3. How to modify family favorite recipes

4. Should you bring a side or dessert?

5. Great desserts that works for the whole crowd

6. Why eating before you go to the gathering is a great idea

7. Why it's not all about the food

8. Addressing peer pressure if it pops up

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Getting started with working out? Been working out awhile and feel like you need some help to level up? Start by listening to this episode! MetPro Coaches Cat Ramirez and Ryan McMullen join Crystal to have a conversation about exercise - what you should be doing and what you should not be doing!

We discuss:

• Warming up is important - learn how to make sure you optimizing yours.

• Start with the basics. Get a personal trainer for help if you need the basics.

• The worst thing you can do to start any workout is static stretching. What it is and why it's not helpful before a workout.

• instead gently increase blood flow to the muscles. Start by doing the most simple form of whatever workout you want to do. You want to run, warm up with a walk.

• What muscle activation is and how to do it before a workout.

• For beginners: Start by increasing frequency, then increase intensity, then focus on complication of movement.

• Be sure to include restorative work post exercise.

• Work in even simple stretches while sitting in your chair at work or while watching TV

• Exercise is only one portion of losing weight - you have to do well on your diet and nutrition. Exercise complements that.

• Your exercise and intensity should evolve over time as you age

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Have you heard the ads for devices that claim you can blow into a device and know exactly what to eat? Or maybe the strips you can use that tell you when you are in ketosis? Have you ever wondered how they work? Then you will want to listen to this episode! Angelo Poli, founder of MetPro joins Coach Crystal for a deep dive into these devices. We discuss:

1. What the devices are, including examples

2. What the devices do well and why

3. How most people think they will be used

4. Why the devices cannot account for the biggest factor that we battle: adaptation.

5. What Adaptative thermogenesis is and why it matters

6. The ones on the market say they can tell if you are burning fat or carbs. This is not a good/bad metric.

7. Metabolic rate versus your total intake. If they match, you will stay the same if they are unmatched, you will gain or lose. There is no magic diet that works for everyone.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Do you find that you have an increased appetite during cold weather? You're not alone! Many people struggle with weight loss during the colder months. But don't despair - there are ways to fight back against those winter cravings. In this episode of the MetPro Method, Coach Cat joins Coach Crystal to cover weight loss strategies during those cold winter months.

Golfing is a great way to get some exercise while spending time with friends. But how do you make sure you're getting enough nutrition while golfing? A banking executive and current MetPro client, Sam Dipaola has lost 50lbs with MetPro and golf. He joins Coach Jessee to explain how it can be simple AND easy to combine your favorite hobby or sport with MetPro. They discuss:

1. The physical demands of golf as a sport
2. Optimal nutrition while on the course
3. How to stay hydrated
4. The importance of a warm-up
5. Warming up & stretching are integral to golf
6. The effect of weight loss on golf performance
7. How to reduce injury risk
8. Tips and tricks for avoiding the "19th hole"
9. The positive effects of the MetPro system on his life

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Sometimes we are in a hurry to lose weight - maybe its for a specific special event coming up ... maybe a medical procedure... maybe you are just in a hurry. But you hesitate because you have heard that losing weight fast always means that the weight comes back. Is it really that bad? Surely weight is weight right? Angelo Poli, creator of MetPro joins Coach Crystal to talk about extreme diets and we get to WHY fast weight loss will eventually backfire. We discuss:

1. Not all weight loss is advantageous.
2. Quick weight loss doesn't contribute to the big picture of weight loss.
3. Most effective weight loss method - water and why that CANNOT work
4. What happens to your metabolism when you do an extreme diet
5. It's not just hitting number on the scale but HOW you hit the number on the scale.
6. During an extreme diet your body gets used to less calories to maintain the same number. Then your body adapts and stops losing weight. Then metabolism tanks.
7. When you gain back the weight (because your body adapts), you typically will gain back all fat and not muscle.
8. Why a slow metabolism matters
9. Hidden down side of extreme diets/shakes/plans: these lose weight quick products never explain the loss of metabolism.
10. It is possible to lose weight, take pauses, AND keep your metabolism strong during the process.

All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Are you struggling to lose weight? Feeling frustrated that the scale isn't moving? In this episode, Coach Bianca joins Coach Crystal to talk about non-scale victories. They discuss how weight loss is more than just what the scale says, and how tracking your progress in other ways can be incredibly motivating. Learn about the importance of energy levels, hydration, and habit formation in reaching your weight loss goals. You'll also hear some great tips on how to set yourself up for success. Learn how to make real progress toward your weight loss goals - without fixating on the scale!

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1. What a non-scale victory is
2. Why energy increases matter to weight loss
3. Why photos can be the best motivators
4. The best hydration habits
5. How to stay motivated with habit tracking
6. Why phone reminders can help you overcome bad habits
7. How using a workout or food journal can help
8. Why tracking how you feel over time is helpful
9. Finding ways to reward yourself for progress that isn't food
10. The number one best way to assess progress towards your weight loss goal

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Are you looking to lose weight? Are you thinking about trying Peloton, but you're not sure how it can help you reach your weight loss goals? Coach Crystal is here to help! In this episode, she talks about how Peloton workouts can help optimize weight loss by boosting your metabolism. She also shares some tips on how to choose the right coach and put together a workout schedule that meets your needs. Tune in to learn the secret ingredient that makes weight loss with Peloton successful! We pull a switcharoo this episode - The Clip Out Co-Host Tom O'Keefe will interview Coach Crystal for all the details. They cover:

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1. Why Peloton is a great way to boost your weight loss goals
2. How to find the right workouts
3. How you can more calories per workout
4. The equipment you need to get started
5. How you can get the most out of your workout
6. How to choose the right coach
7. How to put together a good workout schedule
8. How to make sure that you're able to reach your goals
9. How Peloton can boost your metabolism

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All episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

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