I have heard from multiple sources that whatever quality that you desire for yourself as a person that God gives you opportunities to demonstrate that quality. If I ask for peace; I am given trials that allow me to bring a calm and peaceful presence to the table. I ask for patience; I am given hectic, frantic, or even put in standstill traffic when I need to get somewhere fast. I ask for willpower and persistence; my situation can feel hopeless, unchanging, and daunting and I am provided with an opportunity to demonstrate these qualities. Today, I am grateful for the support of my family. I am grateful to live in a time that my reach is not limited to how long my arm is. I am grateful to be able to share, in my way, in my time and all of the potential for that to help others. Today, I am reminded that it is ok for me to double down on the things that I am good at, even if I need to be open to other avenues and continue to expand my capabilities. Today is the day the Lord has made, let us rejoice and be glad in it. I have been working through some functional movement patterns and putting them together. Playing with movement. I have been doing this so much that when we were at a Christmas party, last night, my son was breakdancing. But it was really just bearcrawl, crab walks, knee slides, and cartwheels. So fun to see the stuff that I do in the practices (that I thought he was just sitting on the side watching shows and eating snacks) is what he goes to when he starts vibing to the music.

1. Consistency beats intensity. Showing up daily—even for 15 minutes—outlasts any “perfect” workout. 2. Movement is medicine. Wrestling, walking, for me playtime with my son—it all counts. Don’t overcomplicate it. 3. Fuel matters. Eat real food, hydrate, and remember: energy is the foundation of creativity. 4. Recovery is underrated. Sleep, stretching, and rest days are where growth actually happens. 5. Make it joyful. Fitness isn’t punishment—it’s a chance to celebrate vitality, family, and resilience.

Today I’m thinking about all of the reasons you don’t need to hire a personal trainer. 1- all of the information is out there, you can do it by yourself. 2- you drink a gallon of water everyday. 3- you get 10,000 steps every day (use your phone it’s a great pedometer if you don’t want to get another piece of equipment). 4- you do 50-100 pushups in your day. (Pro tip- if you can’t do them all at once break it up into multiple sets and even break it up throughout your day) 5- you do 50-100 squats in your day. (Pro tip use the same advice as pushups. Extra reps of standing up out of a chair are welcome. Imagine doing 5-10 squats every time you get up, you’ll get your reps in quickly this way) 6- 2-3 times a week you stretch for 10-30 minutes. (Yoga is great and there are a ton of easy-challenging yoga videos on YouTube from experts who share their skills for free) 7- Extra credit for the fastest results. You choose an activity that you love and spend 30-60 minutes doing it 2-4 times a week. Anything where you get your heart rate up to 100-120 bpm (beats per minute) is highly effective when trying to slim down quickly. I would love to help you in your journey and be an accountability coach, or even help design a personal program to help you reach your goals. But I believe you can do this and am willing to help you along the way for free. What hurdles are you facing? What questions do you have? How can I be of service?

It’s a great day to have a great day.

I love the gear, I love the equipment. It looks cool, and sometimes lets you learn a cool skill that a lot of people can't do. As we travel through our movement journey it is essential that we remember that we are the most important equipment that we will ever need. Situations change, we change. Having the ability to move our body matters more getting that rack of weights, those bands, that giant cardio machine. If you have the equipment already, use it. If you don't, do not let it hold you back from moving your body and being active. Because…. Your body is the most important piece of equipment you’ll ever have. And you already have it. It’s you! WOD 10 minute minimal/no equipment workout. 40-50 sec on 3-4 different exercises with one cardio/sprint-like exercise. What would you do if you didn't have any equipment today?