So glad you enjoyed it! Try the Baked Banana-Blueberry Oatmeal as well www.tonal.com/blog/baked-banana-blueberry-oatmeal-recipe/

A great warm would involve: 1. Dynamic stretches where the big muscles are moving to get the blood flowing- circulatory warm up- 5-10 mins. 2. Static stretches that focus on muscles that will be worked during a sit session. For example- if you are sprinting then really focus on lower body but also stretch upper body. 3. Simulate sprint movements with sprinter warm ups, or jogging and progressively go gaster over 100 m- go at about 50-65 % of pace. This lets your body know what it needs to do. Stretch in between sprints if you have “sticky” points. Then stretch after wards - think Yin Yoga stretches. This works for me. Hope this helps.

From Chris: Thanks for watching the presentation and joining us :) So the body can handle a large amount of protein at once (over 100g). However, larger feedings don't necessarily equate to a greater anabolic response (i.e. muscle protein synthesis - repair/building of skeletal muscle). A recent study actually demonstrated a heightened muscle building stimulus with 100g protein vs 25g (doi.org/10.1016/j.xcrm.2023.101324) ... However, they probably would have observed the same at ~55g vs 100g. Previously, research has demonstrated that 40g protein postworkout is superior to 20g (PMID: 27511985). If you're consuming 200g per day, you'll get veryyyy similar results imo if you did 3 meals vs 5 meals. However, I do think 5 is probably a touch more advantageous, and perhaps more practical. For example, it would be easier for me to consume 5, 40g protein meals, vs 3, 67g protein meals. I wouldn't get too caught up in the finer details and apply the approach that's most sustainable for you :) This could also be 3 meals at ~40g and 1 large meal at ~80g. I hope that helps!

Same here, tonal and staff have continued to refund and polish the approach and not staying content with stale monotony, thanks tonal and coaches/staff