If you used to be an athlete, this will hit: You don’t lose results because you’re “getting older.” You lose results because you’re either: • Training like you’re still 22 • Or not training at all Both lead to the same place: frustration. The goal now isn’t crushing yourself every session. It’s training with intent: • Strength that carries over to real life • Single-leg work for balance & longevity • Enough intensity to improve • Enough recovery to keep showing up

If getting in shape feels harder than it used to, it’s probably not effort, it’s strategy. You don’t need: • More workouts • Harder cardio • Perfect nutrition You need: • 3–4 quality training sessions you can recover from • Strength-focused workouts, not just sweat • Simple, repeatable meals • Better sleep and daily movement Stop trying to train like you’re 22. Build a system you can sustain. This week: lock in ONE habit and repeat it.

The problem Most people quit right before things start working. Not because the plan is bad, but because they expect results too fast. Here’s the truth Your body and habits don’t change in 2–3 weeks. They change when you stack enough consistent days. The 90 Day Rule If you give something 90 honest days, here’s what usually happens: • Weeks 1–3: Feels hard, uncomfortable, inconsistent • Weeks 4–6: Energy improves, habits feel easier • Weeks 7–9: Physical changes show up • Weeks 10–12: Confidence and momentum lock in

Most people don’t struggle with nutrition because they “don’t know what to eat.” They struggle because they try to be perfect for a week… then fall off. A few reminders I want you to keep in mind: - You don’t need a perfect meal plan - You don’t need to track forever - You do need consistency with the basics If you can: • eat enough protein • build meals around real food • stay within a reasonable calorie range • repeat that most days Results take care of themselves. 👉 Question for you: What’s the hardest part of nutrition for you right now?

Anyone have their favorite high protein snacks that aren’t Greek yogurt , protein shakes and protein bars ? ( those are currently my go to’s )