One of the fastest ways to change your results isn’t a new workout plan… It’s changing the default conversation in your head. Because your thoughts become your actions. And your words reinforce your identity. If you keep telling yourself: - “I always fall off…” - “I’m not disciplined…” - “I’ll start Monday…” …your brain will hunt for proof that it’s true. But if you start practicing a different script: - “I’m building consistency.” - “I don’t need perfect — I need reps.” - “I’m the type of person who doesn’t quit.” …your actions start lining up with that identity. --- ✅ This isn’t “toxic positivity” It’s not pretending life is easy. It’s choosing a direction: - focusing on what you can do today - speaking like someone who’s still in the game - refusing to let one bad moment become a bad week --- 🔥 3 simple “mental reps” to use this week 1) Catch the phrase — change the phrase Swap: - “I can’t” → “What’s the minimum I can do?” - “I failed” → “I’m learning. Next rep.” - “I’m behind” → “I’m building.” 2) Speak your plan out loud Even one sentence: - “Today I’m getting my Daily 10 and one protein win.” Saying it makes it real. 3) Never rehearse quitting If you miss a day, don’t narrate the spiral. Say: “I’m not starting over — I’m continuing.” --- 🎯 Today’s challenge: Comment below with ONE sentence you’re choosing to adopt this week. Examples: - “I do the basics even when I don’t feel like it.” - “I’m building consistency, not chasing perfection.” - “I don’t miss twice.” Let’s build each other up — your words might be exactly what someone else needs today.

Daily 10: ✅ What I did: arm strengthening with weights and stretching/mobility. Time completed: 22 min__

It was a rough day. Husband and I are both sick. Seriously thought of using this as my day off but my brain wouldn’t let me. Actually happy about that. I found a 20 min chair stretching video . My muscles feel better! Realizing that feeling lousy doesn’t mean you just lay low. Finding movement that is low key works fine. Movement 20 min stretching with light weights

Daily 10: ✅ / What I did: __stretching__Time completed: __10 min_ Optional:Win of the day: _10 minute walk___Obstacle: ___Head cold (yuk)____________________

I get pain in my hips and low back when I do my walking. Will this improve as I keep going?