Shoutout to @Nicole Morita for inspiring all of us. In the past 1.5 years, she’s increased her strength and boosted her bicep curl by 40%. That's amazing! For example, I've been doing 18 lb bicep curls for about 6 months now! Here’s how she did it: Consistency over perfection As a busy mom, her schedule isn’t predictable. Instead of trying to follow a program perfectly, she used it as a guide and built her workouts around pockets of time throughout her day. Mind–muscle connection (focus + energy) She put her focus and energy on the muscle she was training. Where your energy goes, your body follows. Just like driving or surfing—if you keep looking at what you don’t want to hit, you drift toward it. When you shift your eyes and energy to exactly where you do want to go, the car, the board, your body follows. No more mindless reps and wasted time and energy currencies. We get to double our ROI for the same amount of effort in less time meaning your waistline and muscle definition will appear in half the amount of time! Can I get a "woot"!!??

In my many years of trying to improve my cellular and aesthetic health, I’ve learned what works—and what doesn’t. And I’m here to let you in on what I wish I knew 25 years ago… You don’t need to cut out all sweets and treats to build muscle and lose fat… you just need to eat well 80% of the time and plan for treats 20% of the time (what I do). You don’t ever need to start back at square one—feeling like all your hard work is erased if illness, injury, or life chaos takes you out for a few weeks… (your health “bank deposits” remain untouched, and you get to keep building on those compounding gains). No drama, no reseting, no gearing up to "be/feel ready". Just a quiet hop back on the wagon. You don’t have to starve or think about food all day to lose fat— you just need to learn a simple meal-building system once (like the hand portions that I teach you), keep practicing it, and it works even on vacation and during the holidays. You don’t have to spend an hour in the gym 4x/week or go on long runs (you can if you like) to build muscle—which directly helps reduce belly fat— you just need to ditch the “junk reps” most of us didn’t know we were doing and focus on a quality 15-minute lifting session, close to failure (SEE BELOW!) 4x/week. Best of all, you get to drop the guilt and finally understand what’s driving the cravings, stress eating, and binging—then learn how to stay one step ahead of it. No guilt. No drama. Which one of these gives you the biggest feeling of relief? Which one do you not quite believe yet?

Because of these accountability partners, I have 4 hot yoga classes under my belt that I would not have had. Here's the accountability system: Step 1: agree on a date and time Step 2: re-confirm the date and time Step 3: understand that showing up or not has an impact on someone other than you! Who's your accountability partner for the week? Even if it's a partner, gently reminding you of your goal body!

Stop trying to avoid foods-- enjoy your favorite foods 20% of the time, guilt free. START putting focus + energy toward healthy foods you can add into your regimen Stop saying out loud how weak and soft you are. START fighting for your time and body with 5 to 15 minutes of consistent strength training per day. Reward yourself (not with a cookie LOL) upon completion! No guilt. No forcing anything. Just a shift in where we invest our focus and energy. What's a simple shift that pops into your mind? Comment below (don't over think it)

Close the loop for the behavior you intend to automate. The habit loop goes like this: Cue → action → reward. Declare your completion here and drop a "done" and a quick recap of what you did today! Your post may be the inspiration another teammate needs today!