In this episode, Emily and AJ break down the science and strategy behind hypertrophy training—what it really means to build muscle and why it matters far beyond aesthetics. From improving metabolism and insulin sensitivity to supporting bone density and long-term functional health, this conversation reframes resistance training as a cornerstone of sustainable wellness.

They also dive deep into one of the most misunderstood topics in lifting: fatigue vs. true muscular failure, explaining how to recognize the difference and why it matters for real progress. This is Part 1 of a 2-part series focused on helping busy people train smarter, not just harder.

• The difference between muscle fatigue and true muscular failure

• Why hypertrophy training benefits both men and women at every life stage

• How building muscle improves metabolism, fat loss, and insulin sensitivity

• The connection between resistance training and bone density & longevity

• Why resistance training is often the most effective "bang for your buck" health habit

• Why constantly switching workouts can slow progress

• How progressive overload actually works (beyond just adding weight)

• Why slowing down tempo and improving range of motion can unlock plateaus

"Discomfort and burning are fatigue. True failure is when the muscle can no longer contract to move the weight—even after you rest." - AJ

References:

https://journals.physiology.org/doi/full/10.1152/physrev.00039.2022?s=09

https://pmc.ncbi.nlm.nih.gov/articles/PMC9302196/

Connect with Emily and AJ

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

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

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/