We draw a hard line between holiday hype and actual progress and lay out a simple, disciplined plan to lose 15 pounds before January without living in the gym. Track macros, lift with intent, move more, hydrate well, and protect ten minutes of daily stillness.• quarter‑four reset and mindset for discipline• why three holidays do not justify three months off• how to set calories and macros with simple math• strength training three to four days that progresses• cardio support and NEAT through daily steps• minimum 7,000 steps as a baseline target• hydration goals, sodium nuance, and energy• eat at home with one planned meal out• ten minutes of stillness to cut overstimulation• accountability, non‑negotiables, and choosing to be the outlierI’m offering a coaching special for the next three months — DM me and I’ll tell you the dealPodcast InstagramBehind the Scenes with HadsBecome Hot & Healthy with HadsLearn more about Hads

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