Remi Rory -The MNE Method

Call Website

Remi Rory -The MNE Method I love helping others reach there fitness goals!!! It motivates me, to motivate YOU!!

Month nine looks exactly like month two.That’s the line I gave Communication Intelligence for a piece on what can change...
10/02/2026

Month nine looks exactly like month two.

That’s the line I gave Communication Intelligence for a piece on what can change in 12 months. The article opens with Olympic champion Shelly-Ann Fraser-Pryce, who went from reserve at the 2007 World Championships to Olympic gold the following year.

Here is what I see when I run professionals through the MNE Method.

Foundation is the first stretch. Nothing external changes and the work is unglamorous. This is where most people exit.

Acceleration only happens because Foundation held.

Results are what everyone else sees at month twelve, and they read it as speed. They are watching the last third of a year and assuming it was the whole thing.

My caution from the piece: a year rewards accumulation and it punishes restarting. Redesign your approach every six weeks and you spend twelve months collecting first attempts.

Thank you to Michael Toebe for including me.

Full article in the first comment.

If you are a working professional over 30 and want a transformation system built for a full year of compounding, the link to book a private strategy call is in the comments too.

10/02/2026

Back seat of an Uber, reading High-Courage Conversations by Lauren Sweeney, and one line stopped me. Courage happens when clarity meets capacity.

Clarity about who you are. Capacity to live like it.

That is the work I do with professionals over 40. We rebuild the body and the mindset together, because the version of you that shows up strong is the version you were before everything got loud.

What would you remember first?

Remembering who you are is the work.
Everything else follows.

Book: High-Courage Conversations by Lauren Sweeney

10/01/2026

Plant-based. Training. A1c 5.8.

December 1, 2022. That number sits in the prediabetes range.

I wore a continuous glucose monitor and made three changes: carb cycling with complex carbs only, a walk after every meal, and apple c***r vinegar with starches.

July 25, 2023: 5.5, back in the normal range. On the monitor, my daily average went from 99 in January to 90 in July.

Send this to a friend whose last lab came back flagged.

Follow for more of how I read the numbers.

Be healthy.

09/29/2026

Every client I work with has a version of this story. Not because they're weak. Because nobody ever built a plan around the week they actually have, calendar, kids, deadlines, all of it.

That's the whole premise behind the MNE Method. No extremes. No starting over every Monday. Just structure that survives contact with a real schedule.

Free audit, link in comments.

09/28/2026

I've coached nutrition for 20 years.

I eat twice a day. Nothing before 11am.

That clip is from my conversation with on Policy for Normal People. Three meals a day is the rule nearly every client walks in with. Five small meals is the other one.

Here's how I actually decide meal timing, for myself and for clients.

First, when does hunger show up on a normal workday? Mine shows up around 11. A big breakfast before that left me sluggish right when I needed to be sharp.

Second, what does the calendar allow?

Meetings, training, school pickup. Meals go where they can be real meals, with protein, sitting down.

Third, does the total add up? Protein and overall intake across the day carry more weight than how many times you eat. When those match, the research on meal frequency is mostly a wash.

What I ignore: the number itself. Two, three, or five is a scheduling decision.

My setup is first meal around 11 and second around 4 or 5. That's the Nutrition pillar of the MNE Method, built around my actual day.
Yours might land on three. The number should come from your hunger, your calendar, and your total intake, in that order.

If you take medication that lowers blood sugar, talk to your doctor before changing meal timing.
Full episode: Policy for Normal People, on YouTube, Spotify, Amazon, and Apple. Check it out and subscribe to her podcast!

What time is your first real meal on a meeting-heavy day?

Be healthy.

09/23/2026

The heavy half of this video is the part everyone programs. The second half is what keeps the first half possible.

When a client over 40 says a lift hurts, my first check is range of motion. Hips before the deadlift. Upper back and shoulder blades before any press. Wrists before anything loaded in the hands. Load comes after the joints can own the position.

Most structured training programs skip this. Inside the MNE Method, mobility is part of the Exercise pillar from the Foundation phase on, and it gets the same priority as the lifts.
Send this to the friend who still trains like it's 2005 and can't figure out why his shoulder complains.

Follow for how I build strength that holds up past 50.

Be healthy.

09/22/2026

Your waistline gets decided before 9 AM.

Your first meal sets your blood sugar for the day. Morning light and movement set your hunger clock. Your first decision sets the pattern for every decision after it.

This is the Foundation phase of the MNE Method... Mindset, Nutrition, Exercise, built into the first hour of your day.

Take the audit at mnecoaching.com/audit

09/21/2026

I stood up from the table with half the bowl still in my hand.

Hara hachi bu is an Okinawan practice. Eat to eight parts of ten. Stop there.

It works because of a timing problem nobody explains. Stretch receptors and gut hormones take roughly twenty minutes to register with your brain. You clear the plate in twelve. The fullness signal arrives after the decision is already made.

So the rule moves earlier than the sensation. You stop while you could still keep going, and twenty minutes later you land exactly where you wanted to be.

The professionals I work with around Boston don't overeat at dinner because they're undisciplined. They overeat because lunch was a protein bar at the desk and the body is collecting a debt at 7pm. The 80 percent rule only holds when the day in front of it is built properly. That's the Nutrition pillar doing its job.
One mechanic, not a plan: leave food in the bowl. Standing up does the counting.
Send this to someone who clears the plate every night and wonders why the afternoon crashes.

Follow for the system behind it.

Be healthy.

09/18/2026

I gave myself prediabetes trying to eat healthy. Going vegan looked like the right move on paper, and my bloodwork told a different story.

The lesson changed how I coach: your nutrition framework has to be built for your body. FYI: I reversed the diagnosis too!

09/17/2026

It's 9:47pm and my kitchen is closed.
Chinese medicine runs on an organ clock. The Stomach peaks between 7 and 9am and the Spleen between 9 and 11am. By evening, digestive energy sits at its lowest point of the day. A big plate at 9pm lands on a system that's already shutting down.

The research lines up with it. The same meal eaten late produces a higher blood sugar response, less fat burned overnight, and shallower deep sleep.

Front-loading your food works with that clock. A real breakfast and a solid lunch mean you reach dinner wanting a small plate instead of raiding the fridge after the kids are down.
Winter raises the stakes in Sharon. TCM calls it protecting your digestive fire. Ice water and cold raw food ask your body to spend heat it's already short on when it's 20 degrees and dark at 4:15. Soups, stews, roasted vegetables, warm water with meals.

This is the Nutrition pillar of the MNE Method. Timing and temperature, repeated until they run on autopilot.

Send this to the person who's standing in front of the fridge at 9:47 tonight.

Follow for the system that gets you through a Boston winter.

Be healthy.

Address

390 West Street #1028 STE 3
Old Town, VA
02048

Telephone

+12404128830

Website

Alerts

Be the first to know and let us send you an email when Remi Rory -The MNE Method posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category