Welcome to Phase 1 – Foundations! This is your weekly check-in spot. 🔹 Instructions 1️⃣ Complete all videos and exercises for your current week. 2️⃣ Post your weekly check-in below using the universal template. 3️⃣ Comment on at least one other member’s check-in to celebrate and support. 4️⃣ Missed a week or lesson? No problem — continue with the next week. 5️⃣ Consistency > perfection — one missed check-in won’t derail your progress. 🔁 Universal Check-In Template: WEEK #: ___ Phase: 1 1️⃣ Week Completed? ✅ Yes – all lessons, meals, and activities completed ❌ Not yet – finishing by: ______ 2️⃣ Meal Plan Followed? ✅ Yes / ❌ No 3️⃣ Activity Completed? ✅ Yes – walked/moved daily ✅ Yes – included workouts ❌ Not yet 4️⃣ Implementation Score (1–5) 1 2 3 4 5 5️⃣ Biggest Win: __________ 6️⃣ Biggest Challenge: __________ 7️⃣ Personal Growth / Mindset Shift: __________ 8️⃣ Focus For Next Week: __________

As you may already know, I love running. 🏃‍♂️ When I was younger, I played competitive tennis, and I've always been more of a cardio than a strength-training guy. Because I genuinely enjoy running, I rarely have to convince myself to do it, especially when I pair it with other things I enjoy, like grabbing a great cappuccino afterward or going for a swim. That's why I always recommend starting with a form of exercise you actually enjoy. Once you've built that habit, you can gradually add resistance training when you feel ready. Speaking of running, yesterday I took part in an event called "Ränn de Uetliberg," which basically means "Run up the Uetliberg." Uetliberg is a hill overlooking Zürich, and the race climbs about 358 meters (1,175 ft). It was 33°C (91°F), so it was definitely a tough one! I finished in 55:18, and while it wasn't easy, it was absolutely worth it. 😊 How was your weekend? Did you get up to anything fun?

One of the biggest shifts in long-term weight loss isn't what you eat—it's how you see yourself. Identity change is what turns temporary habits into a sustainable lifestyle. When you start seeing yourself as someone who prioritizes their health, exercises regularly, and nourishes their body, your daily choices begin to reflect that identity. Instead of asking:"What should I do today?" You start asking:"What would a healthy person do in this situation?" That small mindset shift makes staying consistent much easier over time. I'd love to hear from you: Do you have any questions about identity change or mindset? Or is there anything you'd like me to cover in more detail?

Showed up for myself today 💪 30 minute treadmill walk on automatic setting.

Today was plant based smoothie, chickpea salad, lentils & rice & veg for dinner. The lentils were cooked last night and taste even better today. Unfortunately both meals at computer today due to hubby being away for business but still did 10K steps today no gym as have bubs to look after, & my other "bub" Rocky the 3 year old Cavoodle!