Friday check in. What is one win from this week? A lift you finished. A meal you prepped. A walk between flights instead of the crew lounge snacks. Drop it in the comments. Big or small, it counts. Small wins stack up into big changes over time. What is yours?

Weight: No scale Calories: 1884 Protein:281 Steps:13,779 Workout: back and biceps + 4 mile walk

Weight: 195.2 Calories: 2980 Protein:189 Steps:15,611 Workout: 6 miles walking

Drop your win for the week below. Big or small: a workout you got in on a layover, a meal you actually prepped, a habit you kept. Let's hear 'em 👇

Makes: 7 Meal-Prep Servings 📊 ESTIMATED MACROS PER SERVING 🔥 ~505 Calories 💪 ~60g Protein 🍚 ~49g Carbs 🥑 ~8g Fat Calories-to-Protein Ratio: ~8.4:1 ✅ 🍗 GARLIC CHICKEN • 3 lb boneless, skinless chicken breast, diced • 8g garlic powder • 5g onion powder • 4g smoked paprika • 5g salt • 3g black pepper • Cooking spray 🍯 STICKY HONEY GARLIC SAUCE • 80g honey • 100g low-sodium soy sauce • 30g sugar-free ketchup • 25g rice vinegar • 20g minced garlic • 15g ginger purée • 10g sriracha • 10g cornstarch • 60g water 🍚 HIGH-PROTEIN FRIED RICE • 300g jasmine rice, dry • 400g egg whites • 2 whole eggs • 300g frozen peas & carrots • 40g low-sodium soy sauce • 5g garlic powder • 5g sesame oil • 3 green onions, sliced 🌿 FOR ASSEMBLY • Sliced green onions • Sesame seeds • Sriracha — optional 👨‍🍳 INSTRUCTIONS 1️⃣ COOK THE RICE Cook 300g dry jasmine rice according to the package directions. For the best fried-rice texture, spread the cooked rice onto a sheet pan or large plate and allow it to cool. Using refrigerated leftover rice works even better. 2️⃣ COOK THE CHICKEN Dice the chicken into bite-sized pieces. Season with: • Garlic powder • Onion powder • Smoked paprika • Salt • Black pepper Lightly spray a large skillet and cook over medium-high heat until browned and the chicken reaches 165°F internally. Remove from the skillet and set aside. 3️⃣ MAKE THE STICKY HONEY GARLIC SAUCE In a bowl, combine: • Honey • Soy sauce • Sugar-free ketchup • Rice vinegar • Garlic • Ginger • Sriracha In a separate small bowl, mix the cornstarch with 60g water until completely smooth. Pour both mixtures into a skillet over medium heat. Cook while stirring until the sauce begins to thicken. 4️⃣ COAT THE CHICKEN Add the cooked chicken back to the skillet. Toss thoroughly in the honey garlic sauce. Continue cooking for another 2–3 minutes until the sauce becomes thick, glossy, and coats the chicken. 5️⃣ MAKE THE HIGH-PROTEIN FRIED RICE Heat a large skillet or wok over medium-high heat.