What up y'all? Welcome back to the Fitness Stuff for Normal People podcast. I'm Tony.

And I'm Mariana.

In today's episode, we're not only going to set you up to not lose your gains over the holidays,

but set you up to actually keep making progress over the holidays.

From how you structure your diet when you travel or are out of your normal setting,

to how you manipulate training when you can't stick to your standard routine. And this doesn't just apply to

holidays, but anytime life gets a little crazy, whether it's a move, a job change, or anything

else, if you want to be successful, you have to learn how to pivot when you're out of your

normal routine. And with today's episode, suprice, surprise,

we're dropping a brand new at-home dumbbell-only 12-week training program over on FS premium,

which if you haven't heard of that yet, it's just a premium version of the podcast for just

five bucks a month where you get access to all of our complete 12-week training programs programmed out into Google Sheets

so you can track your workouts, more guaranteeing that you make progress.

So not just this dumbbell-only program, but our ultimate push-pull leg program,

our high-frequency, full-body, and so many more, along with bonus episodes every

single Friday. Sign up for that is in the show notes down below. Before we get into that,

it's going to be it say, let me tell you. Tony and I, we don't ask for too much, but we would love,

if you haven't already, if you went ahead and followed us on

Spotify. That way you can stay up to date on every new episode that we drop. Now, quick shout

to our sponsor, Legion Athletics. They are doing a huge Black Friday sale, and it's going through

December 8th. So now is the perfect time to stock up on all of the essentials.

Buy one, get one 50% off. And with that, you get a free $10 gift card for orders over $99,

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