It’s time to roll out the metaphorical red carpet and reflect on the past 12 months and give imaginary awards 🏆 to the performance-enhancing content you've enjoyed the most. Thanks for sticking along for the ride. Rate the awards ceremony @ the end of this email.. don't hold back!

TOP 5 INSTAGRAM VIEOS OF THE YEAR ARE:

• 🏆 Towel Neck Exercises - make sure to read the caption on this one. It was highly misunderstood so got 570 shares and 802 saves, but we think it's a great exercise for the neck and jaw.
• ​Memes on Ice Baths - with 637 likes, you'll love to hate ice baths.
• ​MRI bashing post - Our hot take on MRIs hit a nerve (pun intended). If you’re curious, you’ll have to read it to see what all the fuss was about.
• ​The Best Exercise for Tearing your Rotator Cuff - actually an exercise from Shoulder Foundations, ha! Click bait title, but great choice for internal rotation.
• ​A dig at Strength and Conditioning Coaches knowledge of conditioning... - Inspired by the "Beckham" documentary, this meme poked fun at some common misconceptions in conditioning. It was too good not to share—and yes, it’s part of why we created The Conditioning Workshop 😉

5 MOST LOVED EMAILS OF THE YEAR ARE:

• 🏆 Why do your hip flexors feel tight? - with 669 clicks on videos in this email, it won for most ever clicked email I've ever sent!
• ​The Game Changer for Endurance Athletes - in this one I revealed the heavy strength training benefits chart, and included lots of video links in new section I was testing: "What I'm experimenting with lately"
• ​Shoulders Shoulders Shoulders - In this email we introduced Shoulder Foundations, asked you to vote on your biggest shoulder issue (by and large 66% of people's main issues involved tightness), and we shared a glowing review.
• ​Pinching Problem? Try These Exercises - in this one we shared a bunch of exercise videos from Shoulder Foundations after it launched. It was a great success
• ​Varied Diagnoses, One Patient - This jaw-dropping case study revealed how one patient received 49 different diagnoses from 10 MRIs. It was equal parts shocking and insightful.

5 MOST READ ARTICLES OF THE YEAR ARE:

• 🏆 Mastering the Tempo Run - Tempo runs, demystified. If you’ve ever wondered what they are and how to use them, this article had you covered.
• ​16 Key Things You Need To Know About Tendons In 2025 (If You’re Injured) - Born from personal experience (and a few injuries), this article was packed with actionable insights on tendon health. Juicy!
• ​Do Squats Count as Cardio? - Spoiler alert: it depends. This article helped you clarify how to structure your training for better results.
• ​Training for Stroke Recovery and Returning to Sport - training for stroke recovery is much different than training for pure strength. Here Nick shared his training philosophy as he works to rehab a young stroke survivor.
• ​Are Skinfold Calipers a Legit Means of Measuring Body Composition? - This one separated fact from fiction and gave you clear answers about an old-school tool.

5 MOST PURCHASED PROGRAMS OF 2024 WERE:

• 🏆 Hip Foundations
  🏆 Shoulder Foundations​
  🏆 Advanced Endurance Coaching​
  🏆 Advanced Strength Coaching​
  🏆 Basic Endurance Coaching​

How was today's award ceremony?

🏆 Glittering | 🙂 Good | 🤷‍♀️ Meh | 🗑️ Total trash​

Looking forward to more strength & physiology with you in 2025. Reply here if you need anything as I reply 100% of the time.

Yours in physiology,

Carla