I like to take a look at my week ahead particularly when it's full of events, and create a plan around it to make sure I stick with my goals. I've provided you guys with a tracker to help with this. Use either the AI version, or Google sheets to plan for your week to make sure you stick to your goals! Let me know if you plan on using these. Claude AI https://claude.ai/public/artifacts/f6f5abf0-6a93-4d2e-85bc-e098634abfed Google sheets https://docs.google.com/spreadsheets/d/1MorMnDGmvK0eNdn2pLnpd98C_j_0HgZ8fHootHVQobk/edit?usp=sharing

This week isn’t just about “doing the habits.” It’s about making them feel good, rewarding, and something you actually look forward to — because when a habit feels appealing, consistency becomes 10x easier. Here’s your challenge: Hit at least 5 out of 7 days on the following: 1. Strength Train 3x for at Least 30 Minutes Grow the Appeal Examples: • Put on a cute workout outfit that makes you feel strong • Save a specific podcast or Netflix show only for workouts • Track your weights and watch the numbers go up (dopamine hit 🔥) 2. Start the Day with Positive Mindset / Affirmations Grow the Appeal Examples: • Listen while you make your morning coffee so it becomes a ritual • Use a voice note of your own affirmations — future you hyping current you • Play your audio while getting ready so it feels effortless 3. Do One Thing That Grows the Appeal of Your Journey This is your micro-investment in future you — a small action that makes tomorrow easier or more exciting. Examples: • Lay out tomorrow’s gym clothes • Prep one high-protein food you know helps you hit your target • Update your progress photos or weight log with a celebratory note • Light a candle or make a “vibe routine” for meal tracking or meal prep — turn it into a moment, not a chore 4. Hit 120+ Grams of Protein Grow the Appeal Examples: • Use high-protein “treat” options like Greek yogurt bowls, protein waffles, Starbucks protein coffee hacks • Add toppings or sauces so protein isn’t bland — flavor keeps motivation alive • Create a “protein win list” and celebrate each day you hit it If you complete 5 out of 7 days — you EARN a reward this weekend This is not a “cheat.” It’s a celebration of self-trust. Reward ideas: • Buy a new workout outfit that makes you want to show up • Treat yourself to your favorite indulgent dessert intentionally and proudly • Refresh your space — new candle, new shaker cup, new journaling pen • Solo coffee date — headphones in, journal, romanticize your discipline • New Spotify playlist just for workouts — name it after your future self

Yay! Let me know if you guys make any of these this week! Recipes

Reached my goal weight, down 15lbs and 6% body fat just in time for my trip! I’m excited but nervous that my month away will come crashing down on my progress. Gyms are practically nonexistent in the area I’m staying so I will purchase some weights if I can find some. I’m bringing resistance bands with me and I have programs I can follow but I worry about losing muscle. What household items can I use for weight training? I’m not sure water bottles will be enough. Maybe wine bottles?! 🤣🍷🇮🇹