Check out this lunge variation from the Athlete circuit in our FLAGSHIP program!

There are three simple components that make up this epic snickerdoodle cake - the cake, the streusel, and the glaze. All very simple on their own but when you put them all together, you have a truly magical experience.

By Emma Swanston

5 rounds for time:
1 minute plank
2 wall walks
15 situps
.25 run or 2 minutes cardio

Click here for more EmPack workouts!

If you're setting some goals for the new year, listen in as Em & Wade discuss a new perspective on weight loss & body composition changes

Check out this short ebook to learn Kerry's top 5 tips for prepping for Hiking Season. As an avid hiker and Physical therapist, Kerry loves helping others get outdoors.  This ebook takes you through 5 things she ALWAYS addresses with her hikers and outdoor adventurers.

By Kerry McGinn

Listen in as Em talks about hibernation, the work of who you are and who you were, and an honest conversation about who we CAN be.

Click here for more from Meathead Hippie Podcast!

Tis the season to be…
Overwhelmed? Sad? Jolly? Excited? Annoyed? Thankful?

There are a lot of emotions swirling around the holidays for many different circumstances. It’s ok! Feelings are meant to be felt. If the holidays suck for you, I’m so sorry.
Be you. Be real. Be hopeful.

I encourage you to take care of your heart and body this season regardless. The holiday hustle is STRESSFUL to the body, even if you love it.
Continue to eat mostly good nutrient dense foods. Hydrate. Move your body. Sleep and rest. Meditate. Pray. Be kind and loving. List what you’re thankful for. Reach out to a friend or counselor if you need to. Remember the true reasons for the season,

Merry Christmas. Happy holidays.

By Michelle Bilinski

3-5 reps every minute on the minute for 10 minutes:
Push press
Reverse lunge (on each side)
EmPack hop

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Listen in as Em chats with Lauren Geertsen about trusting our bodies and learning to listen to them.

Click here for more from Body Awareness Project

This time of year, many of us are eating foods that aren't a part of our normal routine. If you notice that certain foods are making you bloat, here are some things to think about:

-Slowwww down! Many times if we just take deep breaths before eating and chew thoroughly, that can reduce or eliminate bloating!
-Bloating after a meal can be a sign of low stomach acid, improper pancreatic function, or even a food intolerance. ⠀
-If meat or high protein meals make you bloated - low stomach acid/ zinc deficiency are likely the culprits! Taking ACV or digestive bitters before a meal can help stimulate stomach acid, and limit liquids at meal time.
-If gluten and dairy are the issues, it could be a food intolerance or a leaky gut. You can experiment with an elimination diet, and focus on gut healing foods like bone broth, ginger, turmeric, and L-glutamine. ⠀

If you're wanting some extra support this week while you're enjoying holiday treats, consider taking Digestive Enzymes to help your body break down the food better and reduce bloating!

Click here for more from Empirica