In this New Year's episode, Emily and AJ dive into the reality behind New Year's goals, resolutions, and the pressure to "start over" every January—or every Monday. They unpack why extreme approaches often lead to burnout, guilt, and inconsistency, and how small, realistic habits build confidence and long-term success instead.

Drawing from their experience as nurse practitioners, fitness coaches, and parents, Emily and AJ explain how shifting from motivation-based goals to identity-based habits can help you create sustainable change—without falling into the trap of crash diets, all-or-nothing thinking, or unrealistic expectations.

If you're ready to stop restarting and start building habits that actually stick, this episode is for you.

• Why New Year's resolutions often fail—and how to make January work for you

• The difference between goals, habits, and identity-based change

• Why extremes lead to burnout, frustration, and loss of confidence

• How small, attainable habits build momentum and long-term motivation

• The power of consistency over perfection

• Why "starting again on Monday" sabotages weekend progress

• How to recover quickly from "off" days without spiraling into guilt

• Practical examples of daily minimum habits that support real-life schedules

"The point is to build confidence in these small changes you're making over time so that it is sustainable." - Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

In Part 2 of this recovery deep dive, nurse practitioners and fitness coaches Emily and AJ break down popular recovery tools—compression, sauna, cold plunges, peptides, massage, and mobility—and explain where they truly fit into a sustainable training and recovery plan.

While many of these methods can feel great and reduce soreness or stress, the evidence is clear: sleep and nutrition remain the most powerful drivers of recovery, performance, and long-term progress. This episode helps you separate hype from science and make smarter decisions about how (and when) to use recovery tools—without neglecting the basics that matter most.

If you're training hard, managing stress, and trying to stay consistent long-term, this episode will help you focus your energy where it actually pays off.

• Recovery tools can support comfort and stress relief, but they don't replace fundamentals

• Timing and individual stress tolerance matter more than trends

• Cold exposure may reduce inflammation, but can interfere with muscle growth if overused

• Peptides show promise, but remain unregulated and understudied, especially long-term

• Mobility improves movement quality, performance, and longevity

• Sustainable progress comes from small, consistent habits, not extreme protocols

"Give your body what it needs now, so it can give you what you want later." - Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

In this episode, nurse practitioners and fitness coaches Emily and AJ break down what recovery really means—and why it's the missing link for strength, muscle growth, fat loss, and long-term health. Cutting through social media trends and expensive recovery fads, they explain the science behind sleep, nutrition, hydration, and knowing when to pull back in training.

You'll learn why progress doesn't happen during your workout—but after, how poor sleep sabotages hormones and muscle repair, and why carbohydrates are essential for recovery (especially if you want to get stronger, not weaker). This is a practical, evidence-based conversation designed for busy people who want results that actually last.

This is Part 1 of a 2-part recovery series.

• Why recovery is where real progress happens—not in the gym

• How under-recovering can stall muscle growth and increase injury risk

• The role of sleep in hormone regulation, muscle repair, and fat loss

• How cortisol, testosterone, and growth hormone are affected by poor sleep

• Why athletes may need more sleep—and what's realistic for busy adults

• What "sleep loading" is and how weekend recovery can still help

• Practical sleep hygiene strategies that actually work

• Why carbohydrates are essential for post-workout recovery

• How under-eating slows recovery and increases fatigue

• The importance of hydration for nutrient delivery and waste removal

• How protein, carbs, and fats support overnight recovery and sleep quality

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

Show References

• https://www.mdpi.com/2077-0383/14/21/7606
• https://link.springer.com/article/10.1007/s40279-023-01822-3