If you only have 5 to 10 pounds to lose, you may not need a drastic calorie cut. You may just need a body recomp. A body recomposition essentially means losing fat and building muscle at the same time. If you want to learn how to do that, I made a video just for you. 👉 Reply "RECOMP" and i'll send it over!

Let's get ourselves in the "abundance" mindset. Go for it!

My internal monologue while running a 5k on the treadmill: Ok, I've got this. Actually, this sucks ass. I'll just run for a mile. Why is this so awful? I'm still going. May as well hit two miles. That will be enough for me to feel accomplished. Wow it's hard to breathe. Why am I here? *Imagines I'm with Darren's running group in Thailand and I can't stop running or I'll look like a little bitch in front of all those hot people* Made it two miles and I can't feel my legs. Guess I'll just keep going until I die. Don't be a little bitch. Don't be a little bitch. F*ck it, I'm almost done, let's speed up and finish this shit strong. 5k done. *Dies*

Running clothes are dry fit for the very specific reason that it will absorb sweat fast and dry very fast because you will SWEAT (insert clip of Coach @Darren Liu squeezing the moisture out of his headband 💦 gross 😂) I started my morning with a 5-min warm-up walk followed by 3 sets 5-mins jog+5-min walk (2.8km). My legs were tingling, my breath felt okay... Is this what learning to run feels like? I do feel like I can push running for more than 5 minutes; will see how I do next run day. Seriously, running is a love-hate...

I would be making more progress if.... Lovely time! See you next week.