Family, let me know if this sounds familiar.. You overeat once. Maybe a dinner. Maybe stress eating. Maybe just life. Then your brain immediately goes: “Shiet… well today is ruined.” "I’ll start again Monday.” “I need to be stricter tomorrow.” And suddenly one moment turns into a destructive spiral 🥲 I recorded a Loom 🎥 about a rule I teach clients that completely changes this pattern. It doesn’t require: - More discipline - Punishment workouts - Cutting food the next day It’s honestly stupid simple… but it removes so much guilt and overcorrection. When our clients apply this, we usually see: - Way fewer binge/restrict cycles - More consistency week to week - Way less mental drama around food It’s one of the biggest mindset shifts people make. And it sounds almost too obvious until you actually start using it. 👉👉👉👉 If you want the video, comment UNSTUCK and I’ll DM it to you. If you’ve ever felt stuck in restart loops, this will probably make sense fast.

Quick question 🙋🏻‍♂️ What’s the one thing that actually makes hunger and cravings easier to deal with — not by white-knuckling it, not by distracting yourself, but in a way that feels almost unfair? I recorded a short Loom 🎥 breaking down the single most underrated “shield” I use with clients when: - hunger feels uncontrollable - cravings feel loud as hell - and willpower keeps losing It’s not a supplement. It’s not cutting XYZ food. And it works even if your calories stay the same. Most people completely overlook this because it’s not sexy….but once you see it, you can’t unsee it. If you want the video, comment SHIELD and I’ll DM it to you. (If hunger has been your biggest friction point lately, this will click.)

I prepped all my protein for the week and starting tracking my daily protein!

Darren taught me you can have Coke zero and still reach your goals and the importance of mobility

So the snow came, big time! But I went out anyway, same route, today 4077 steps. Comming home again I realized that I had to shovel all the snow away at/on/in(?) the courtyard, so I can drive to work tomorrow morning. It took me an hour and 1000 steps more. Now I'm sitting in my recliner, feet high under the quilt, drinking a well earned protein shake. And I will be sore in my arms later, for sure! 😁