Right now your pattern probably looks like: Inspired → all in → busy → tired → restart. Our deepest desires create goals. Habits create results that LAST. So listen ... motivation is great but it tends to spike and then plummet. Habits compound! For 14 days, I’m doing the summarizing for you. This is where cliff notes and book club combine! Each day: One 20 second concept + One micro action homework we'll actually look forward to! Built around minimum effective dose. Built around 1% better every day. Built by penny deposits that compound. This is how muscle gets built consistently. This is how fat loss stops feeling chaotic. This is how you stop negotiating with yourself or feeling the slow drain of procrastination. Inspired by James Clear's Atomic Habits: 14 Day Habit Builder Challenge. We start Friday Feb 13. This is just the beginning. Who's in?

I offended someone this week. As a recovering people pleaser, this would normally send me into a spiral. My brain’s survival mode would take over—ruminating, trying to fix things immediately, or place blame. In 2025, I had the privilege of learning how to regulate my nervous system—not just for my own health, but to meaningfully support my clients’ wellness journeys as well. While nervous system regulation includes rest, hydration, and sleep, its deeper work is teaching the brain and body to exit survival mode and enter thrive mode. Feeling misunderstood isn’t dangerous—it’s just uncomfortable Social friction perceived as "danger" directly affects cortisol and it's ability to return back to baseline resulting in disrupted: - Sleep - Digestion - Blood sugar - Recovery - Fat loss and muscle gain The shift that matters: Survival mode: “Make this feeling go away so I can feel safe.” Thrive mode: “I can feel this and still be safe.” Switch away from survival mode: “I caused discomfort” → “I am bad or unsafe” Re-establish thriving mode: “Someone experienced discomfort. That does not define my character or intent.” Pause before fixing. Stay with the body sensations. Slow the breath. Drop the shoulders. Treat this as nervous-system training, not therapy. Notice where this shows up for you this week.

Before we layer on muscle-building programs and fat loss systems, we build a solid foundation. A quick recap of the FOUNDATION: 1. UNLEARNING OUTDATE BELIEFS THAT KEEP US STUCK: Perfectionism. All-or-nothing thinking. The belief that you “just need more discipline.” Discipline is not the problem. Friction is. Lower friction --> increase consistency 2. MYTH BUSTING: We don’t get “long lean muscles” from a specific class We don’t need to cut food groups unless there’s a medical reason. We don’t need more info — we need better execution of the basics. 3. Understanding ORDER OF OPERATIONS: Muscle first. Then fat loss becomes easier. Muscle improves insulin sensitivity, metabolic flexibility, strength, posture, confidence. It changes the environment your body operates in. Fat loss becomes a downstream effect. 4.AUTOMATED MEAL BUILDING: Protein. Fats. Carbs. Portions. When we can eyeball food choices and portions we stop burning time/energy to apps/trends. That’s how the fat comes off and stays off. Behavior change is not doing more, it's about repeating systems. Once this foundation is set, we strategically layer on: - Muscle building - Calorie deficits for fat loss - Gut resilience - Nervous system regulation As we head into March — our muscle-focused season — reflect: • What feels easier today than it did a week ago? • Where is friction still a little high? COMMENT below👇. We'll course correct as a team!

This is the best place to post your questions! I will be writing prompts to help you automate your system more efficiently. First, we work on our solid foundation which is muscle. Muscle will be the default "savior" for: resilience, energy levels, recovery from injury, recovery from sickness, surgery, hormone stabilization; lab blood markers like blood sugar, cholesterol, thyroid, etc. Once we have muscle on board, we can work on getting leaner. When we run systems in the correct order, progress is easier, and goes faster. Are you actively trying to build muscle. Did you know we're losing it at an accelerated rate as we age and it's contributing to the majority of our health problems? ☹️. Bummer ... the good news: there's something we can do about it starting today!

A member brought up a really good point about classifying food items and macronutrient food groups. Thank you @Elizabeth Wong!!! Test your knowledge with these "tricky" classifications: 1. What macronutrient (protein, carb, fat) is milk? Hint: this is a trick question 2. Name a carbohydrate sparse veggie? A more carbohydrate rich veggie? Being able to quickly classify foods and eyeball portions reduces decision fatigue. When your nutrition system runs on autopilot, you feel better, look better, and have more time and energy for the rest of your life.