Joshua Andrade, BSc., CPT, Online Fitness Coach

Memorial Day weekend doesn’t have to turn into “I’ll start over Monday.”

You can enjoy drinks, enjoy food, and still stay on track.

A few things that help me:

• Plan a calorie budget before the day starts
• Prioritize protein and eat lean earlier
• Have your late-night meal already prepared

Most people don’t get set back by alcohol itself. It’s the random eating and lack of a plan after.

Enjoy the weekend 🇺🇸💪

Carbs = Dark Arts.
Use them wisely.
Fuel your lifts, don’t feed your cravings.
You’re in control.

Most lifters never actually see their own technique.
AI helps you slow things down, spot patterns, and fix small errors before they turn into injuries.
Record your lift → take snapshots → upload to GPT → get clear cues to work on next session.

Session training power. All the Olympic lifts need work, I’m gritting through the movements, but when the technique catches up, it’s out of here. Squats and air bike to round it all out

Five key movements for your fitness goals.

Most people try to add healthy habits without clearing out the junk that’s holding them back.
It’s the same as spring cleaning, you remove what isn’t serving you first.

If nutrition feels complicated, this helps a lot.
Calories set the direction.
Macros shape the results.
Whole foods make it actually work.
Shoot me a DM if you want help dialing this in for your goals.

I’m trying to push hard and be wise about it
RPE helps a lot with that, and pairing it with ChatGPT makes it even easier.
I plug in what lift I’m doing, how the last week went, how I feel today, and it gives me a target intensity so I grow and reduce any likelihood of injury.
Simple system. Keeps me healthy. Keeps me progressing.

If you want help setting this up for your own training, shoot me a DM.