I made this over a year ago and finally got to color in three squares today after recently joining Foss Performance!

I have been reflecting this morning not just on the holiday, but on the community. When I started this the goal was never to “build a coaching program.” It was to build a space where people could finally stop doing this alone. A space where you can: → Ask without judgment → Fail forward without shame → Rebuild your relationship with food → Challenge old beliefs → Learn how to take care of yourself in a way that was sustainable, not punishment driven. Watching you all show up with honesty, consistency, and effort, that’s the heartbeat of FP. Every check in. Every message. Every win. Every setback you’re willing to talk about. That’s what makes this work. And here’s the part most people overlook: You’re not here by accident. You’re here because a part of you finally chose to push the chips forward and go all in on yourself. Wherever you’re spending the day- with family, friends, work, travel… I ask that you take a second to acknowledge how far you’ve come. Not just physically. But mentally. Emotionally. Habitually. Identity wise. The version of you reading this is miles ahead of the one who once doubted change was possible. Madison and I are grateful for your trust, your effort, and your honesty. Thank you for letting us be part of your story. Enjoy your day. Stay present. And remember: you don’t need perfection to move forward, just intention and honest self reflection. Happy Thanksgiving, beautiful people You go further when you go together🚀 -Foss❤️

Structure leads to → Freedom Precision leads to → Progress Identity leads to → Sustainability 1. The Core Rule: Choose Your Anchor Pick ONE non negotiable for the week: → Protein anchor: 30–40g per meal → Steps anchor: 8–10k/day → Training anchor: 2–3 sessions minimum → Hydration anchor: 80–100 oz/day You don’t need to be perfect, you need an anchor. 2. The Two-Aligned Meals Strategy On holiday or event days: → 2 meals aligned (protein + fiber + moderate carbs) → 1 meal flexible (the celebration meal) This keeps you progressing without sacrificing the moment. 3. The 24 Hour Bounce Back Rule After any big meal: → Hydrate aggressively (40–60 oz in the morning) → Hit a long walk >6k steps → Return to normal meals No restriction. No “making up for it.” Just alignment. 4. The “Holiday Plate Framework” Half plate → protein + veggies Quarter plate → carbs Quarter plate → holiday item (bread, stuffing, mac) Then enjoy dessert with zero guilt. 5. The Travel Protocol When traveling: → Pack 2 protein options (bars, shakes, jerky) → Bookend your day with movement (AM 15 mins + PM 15 mins) → Default to “one aligned meal per day” on high chaos days Travel doesn’t break progress, chaos does. 6. The Mindset Shift Holidays don’t ruin progress. Abandoning structure does. The goal isn’t restriction. The goal is alignment. 7. Identity Reminder You’re not trying to survive the holidays — you’re learning to live with structure inside them. That’s what makes the change permanent. → What’s the ONE anchor you’re locking in this week no matter what? Drop it below, structure starts with a single decision. Share it so the rest of the team can stack momentum with you. -Coach Foss

Most people assume their morning coffee is the issue. But in most cases, it’s the timing that throws things off. When you wake up, your body naturally raises cortisol. That’s not a problem, it’s how your system brings you online for the day. But here’s where mornings often start to unravel: If you’ve had no food, and the first thing you hit is caffeine, you’re asking your body to handle stimulation without any fuel. And the response is predictable: What usually happens when you drink coffee fasted → • A quick rise in alertness • A sharper than normal cortisol bump • Blood sugar rising without anything to stabilize it • A mid morning energy dip • Earlier hunger or stronger cravings • Focus that feels more reactive than steady None of this means caffeine is “bad.” It simply means the system didn’t have support before stimulation. Your physiology likes to be anchored. Especially in the morning. Why food first makes a difference When you take in protein and fiber before coffee, a few things happen: • Blood sugar has a base layer of stability • Your nervous system isn’t starting from empty • Caffeine becomes a boost, not a stressor • Energy stays smoother across the morning This isn’t magic. It’s mechanics. Morning inputs influence how the rest of your day feels....hunger, focus, mood, and even decision-making. A morning sequence that actually works → 1️⃣ Hydrate with water 2️⃣ Eat something with protein + fiber 3️⃣ THEN have your coffee 4️⃣ Track how your energy and hunger respond for 7 days This small shift gives your body a runway instead of turbulence. This isn’t about restriction You don’t need to quit coffee. You don’t need a complicated routine. You simply need to give your system something to work with before you add stimulation. Most people think they need more discipline in the morning. But often, they just need better sequencing. Your turn → What do you notice about your morning when you fuel first instead of caffeinating first? Share your experience. We will learn from it.

Hey team. I want to address the app issues a bunch of you have been running into this week. I hear you. I know it’s annoying when your workouts freeze, or your app freezes you out. You’re not doing anything wrong, this is 100% on the backend, not on you. Here’s what’s going on: Trainerize is actively rebuilding the entire app the system can glitch while the new version pushes through the app stores. It’s temporary, but I know it’s frustrating, especially when you’re trying to stay consistent. Here’s what I need from you: - If something glitches, refresh or force close the app. - If it keeps happening, delete + reinstall the app. - If you STILL can’t get something to load, drop a message here so I can track patterns and escalate it. And here’s what I want you to know: None of your data, workouts, or progress is lost. Your program is still active and intact. The tech is just catching up to the new brand. Thank you for being patient while everything updates , this will maket things cleaner, faster, and way more professional long term. We’re almost through the transition. I appreciate you all showing up through the annoying parts too. — Coach Foss